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With having an under active thyroid, I have struggled for years, but thanks to the transformation programme with Jana, I feel a lot more energized and healthier than I have for years.
Sally Swaby - Vitality Goddess
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With so many options for exercise out there, it can be hard to know which ones are the right ones for our body!

This was an extremely popular video I posted to facebook last week, and so I thought I'd share it here.

Knowledge is power as they hopefully this will give you insight to which exercises you can do to give you the most confidence.

After seeing mrs. Cluck my chicken do her moves, it does stick in my clients minds to help them breathe better & choose moves that are the right style for them!



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Published: 03/09/2018

What's happening in September?


IT'S TIME for EVERY movement, fitness and wellness professional to truly design programs around what YOU as the unique individual need & want.

We've surveyed all our clients, and in the very small groups of 6-12 clients maximum, we've got to the heart of what results you want, and designed the movement accordingly.  It's my mission to personalise your fitness journey & feel supported all the way.

So here is a sneaky peak of what is in store this September!

For those of you needing time-effective, higher intensity work >> working with the power plate really ups the game!

Try Power HIIT on Monday nights 5.15pm or 6.15pm:


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There are so many Pilates Classes these days, online, in classes, 1:1....but what do we really need to know before rolling out our mat?

1) Know that you will not always be a beginner

Everyone comes to Pilates for different reasons, whether its to improve their posture, get some 'time-out', or many times, it is to ease pain in a safe way. 

If I could give any words of advice to my younger self, I would have said, enjoy each move & don't compare your journey to anyone elses.  I think I'd have walked out of each class even more relaxed :-)

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With the pelvic floor being such a neglected part of the female body in terms of what on Earth to do to keep it functional....It is time we felt empowered, and, truly, the world needs more healthy vaginas!

Firstly, what is a functional pelvic floor?

  • It keeps us able to NOT leak when we sneeze or cough
  • It keeps us stopping passing gas in certain situations!
  • It ALSO can relax enough to squat down without feeling a 'heavy' sensation in the pelvis
  • and, allows us to have comfortable sex

To keep this area happy, you might have been told to "do your kegels"

  • A kegel is one full contraction of the pelvic floor.  This is perhaps what we come to think of when we are told to "squeeze" our pelvic floor.

The truth is, a kegel is not enough on it's own.

  • We have 45 other muscles that are attached to the pelvis, and the pelvic floor works in conjunction with these muscles.
  • The pelvic floor also needs to be supple & training it to relax is VERY important (please note, suppleness shouldn't be mistaken for weakness)

So, what can we do?

We need to get from doing a good quality integrating our pelvic floor with all the moves life throws at us, whether it's walking the dogs, to pushing prams or lifting boxes.

If you've ever had any pelvic floor issues, you cannot expect that a kegel performed in isolation, will then carry over to keeping us strong whilst we are out power walking or running.

We need a good quality rehab program that crosses the bridge between a kegel & that power walk/run.

Check out this lovely move below...this shows how a bio-feedback tool captures the activity of the pelvic floor whilst squeezing a soft ball, whilst exhaling on the exertion.  Pretty cool isn't it!

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Published: 07/08/2018

Awesome Ways To Restore Your Core!

Do you need to be near a loo when you are out?

Do you have to hope for the best when you sneeze?

Or...or you have low back ache that has been ruled out by an MRI scan?

If you answered YES to any of the above, the exciting news is, although these things are very common.....they should not be accepted as normal...and there are some lovely nourishing & movement based ways to rectify the issue completely!

Over the last few months I've taken a deep delve into all things pelvic floor...because it is a much needed area of support for Women especially.....because some EXERCISE CAN MAKE IT WORSE.....and some movement can ALIVIATE IT COMPLETELY!

If you are:

  • experiencing a low level prolapse
  • are post matter how long ago
  • have low back pain that has been described as a weak core
  • are menopausal

Then the following awesome ways to restore your core could be a REALLY good fit for you!


The very back of our bottom, the glute max, truly is a power house!  It supports the low back & helps assist the pelvic floor PLUS the good alignment of the knees & ankles. 

Start with a good shoulder bridge exercise, where you roll your spine off the floor & replace segment by segment x 12

The following is an advanced shoulder bridge we progress to...I promise it is possible ;-)

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