1-2-1 Refresh Your Reformer Sessions


I’m so excited as it’s so close to the time I can once again actually see bodies again in the Pilates studio.

As from next Monday 12th April I am able to offer 1-2-1 Refresh your Reform Sessions at The Reformer Studio in Long Eaton.

These will be 35 minute sessions 1-2-1 for a special Post Lockdown Price £25 (normally charge £40) and will be designed to cater for your own needs.

During the session we can assess how your body is moving, what you would like to work on and get on the reformer for a targeted session.  Just for you!  An idea session to get you ready for the group mat or reformer sessions, or if you just want ‘a go’ on the reformer as a one off.

All the relevant COVID friendly safe guidelines will be followed, the equipment fully sanitised and I will wear a visor throughout.

Time Slots available are:

Please text me or email me now and book your slot now.  I cannot wait to help you to move and groove again.

07812 107684

[email protected]



Cortisol (stress hormone) – 5 Lifestyle hacks to lower it

Peri menopause is a state of body & MIND, it’s the opposite to puberty, when once again your hormones are a chaotic mess.

Metabolism becomes less forgiving; you may feel more stressed out. Sleep erodes. Amygdala (reptilian) brain (the non rational side) can take over, making you overreact or snappy. It’s a period of rough waters that can be navigated optimally.

Heres some more things that are happening…

Read more

Three Pelvic Floor Myths

Three Pelvic Floor Myths

I am just so amazed that so many of my friends and ladies who come to my classes do have issues in the under-carriage department. Why are we putting up with it? Why should we put up with it?

Well, you don’t.

Lets start with some myth busting.


MYTH 1 – Pelvic Floor issues are normal after child birth


To say something is normal is to accept that it is inevitable and that there is nothing to be done to change it.

This is similar to saying that knee injuries are normal in aerobics instructors.  The prevalence of knee injuries is high, and is common, but it is not accepted as a normal injury. Let’s stop normalizing something that can be treated.

Myth 2 – Only Women have pelvic floor dysfunction


Their anatomy is very similar to the female anatomy.  Pelvic floor dysfunction comes in many different forms, and does not just include incontinence.  Anyone at any age can experience pelvic floor dysfunction.

Some common pelvic floor dysfunctions include:

  • Urinary Incontinence
  • Pelvic organ prolapse
  • Painful intercourse
  • Pain around the vulva and vestibule in women
  • Chronic non-bacterial Prostititis (inflammation of the prostate-men only)
  • Constipation
  • Nocturnal Enuresis (Bed wetting)



The first is a hypOtonic pelvic floor, or, low muscle tone (which means it can be too loose). This type of pelvic floor will experience issues related to incontinence and pelvic organ prolapse.

The second is a hypERtonic pelvic floor, or, muscles that are too tight. This type of pelvic floor issue usually relates to urgency, frequency, constipation and pain with intercourse.

For a muscle to be functional, it must be able to both contract and relax, just like any other muscle in your body.


Why is Frozen Shoulder so common in 40+ Women?

As you know I mainly work in my pilates sessions with women who are entering their 3rd stage of life, that is the time in or beyond their menopause.  So many of these women find their shoulders stiffen up or are painful on movement, they visit their GP’s and are diagnosed with Frozen Shoulder.  I wonder why?  As many of these women have been ‘moving’ with me for many years, their shoulders are mobile, they are flexible and strong… so why?

Read more

Survey results: 64% women over 40 leak…

I was surprised by some of the results of my recent survey aimed towards 40+ women and their pelvic situations.  A staggering 64% of them admitted to accidentally leak urine when exercising, playing sport, laughing, coughing or sneezing?  And of these women, none of them had seeked any treatment to help them recover from this embarrassing situation.

Many women, when questioned, said things like ‘it’s my age”,  “I‘ve always had this problem”,  ‘It’s to be expected now I’m old’.

Let’s make one thing clear now.

Leaking urine in any circumstances, can be COMMON for women over 40, but it is totally and utterly AVOIDABLE.

I think it’s really sad that the adverts on the telly for pads have made it acceptable and ‘normal’.  I hated wearing Tena ladies, they felt awful, were NOT sexy and NOT comfy.  I am glad I took action with my body and now never have to wear them again.

I know this sounds silly but my passion is the 40+ woman’s pelvic health!!  I know I can help you to help yourself to understand the issues, the risks the anatomy and a whole lot more stuff which will help you never to wear those bloody awful pads.

I have a 4 week course in Derby, starting in February, why not come along, take action and control of your pelvic health.  Yes I get it, it can be embarrassing talking about your lady parts, but you don’t have to, I will just talk and you can just listen! (I love to talk, so that’s easy for me!).  We will be doing Pilates style exercises along side our course to help you to strengthen and understand your core.

Find out more HERE

What happens to our vaginas as we hit menopause?

Most women are unprepared for changes in their vagina as they go through their perimenopause + menopause years, which are essentially the 40s and 50s. I know I was!

A healthy vagina has a pH of 3.6-4.5. This is an acidic environment where oestrogen creates glycogen and glycogen allows the predominance of lacotbacilli species to dominate.

This diverse gut microbiome is good in your tummy. But a diverse vaginal microbiome is not. A healthy vagina has LOW microbial diversity.

A healthy vagina also has a thick epithelium which provides protection from irritation, and chafing, whether that be from tight clothes or intercourse.

The menopausal vagina is very, very different than the pre menopausal vagina. Oestrogen drives the changes in the menopausal vagina.

When there is low/no oestrogen (as in menopause) + when there is waning oestrogen (as in perimenopause), vaginal health suffers.

I’m talking about this today because it needs to be brought out of the closet. Women suffer a lot from this and it is widely under reported due to embarrassment or thinking that it’s just ‘normal vaginal atrophy’.

Unlike hot flushes, which may settle with time, vaginal problems almost never do.

What can you do?

Smoking is an independent risk factor for contracting BV (bacterial vaginosis, common in menopause)—so if you smoke, stop!

Using certain probiotics vaginally can help. Interestingly, oral probiotics, while helpful, may not have a huge impact on the vaginal microbiome. The 2 systems are not as connected as you might think. Herbal support, teas, modifying sex positions, MLT laser, maintain healthy body weight….all of these things can help.

Using topical Oestrogen lowers pH, increases lactobacilli + more. This is the most successful method of helping, or almost finding some calm in that area.

If you can’t/don’t want to use oestrogen, using a water based lube is helpful.

A healthy vagina=a happier woman=a happier midlife experience!

There are more blogs on this site regarding your pelvic region, and I regularly run 4 week courses for Pilates for Pelvic Floor.

Menopause facts – Hot flushes… how to sooth

Wow, it’s mid Summer here and the weather is adding to my already sweaty body from my hot flushes.

Ahhh hot flushes, how to describe mine? Read more

Five signs you may have Osteoporosis

Quite a few of my pilates clients are sufferers of Osteoporosis, many finding out after a fall and a bone breakage.

There are many risk factors for osteoporosis which include family history, medications and lifestyle.

But, how do we know whether our bones are healthy or not? We can’t see them like we can see our skin, or listen to them like the heart or lungs. Bone density scans are one way to look inside bone, but bone density tests are rarely recommended until after menopause unless you have risk factors. Osteoporosis may be developing long before that.

Read more

Arthritis – how do you help sooth yours?

One of the most common disease I hear about in my classes is Arthritis.  Arthritis literally means inflammation of the joints. There are many possible causes of joint inflammation; the most common are osteo or rheumatoid arthritis. They can both be crippling and painful in one or more joints and although there are differences, their management is all about controlling inflammation.

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Five BIG tips for women over 40

For many years I have listened to women, mostly girls that primarily want to drop a few pounds but also want to feel GOOD, want to feel back to there normal selves. Read more