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Pilates has changed my life! I've closed my diastasis gap in 4 months
Liz Hill
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Showing all posts tagged: 3rd age

Do you need to make sure you are near a loo when you are out?

Do you hope for the best when you sneeze?

Or have low back pain BUT it appears fine on an MRI scan?

If you know me, you'll know I'm a *little* obsessed with pelvic floor work, as it is a MUCH needed area of support.  I can LITERALLY feel the revolution of change in womens Health & Wellness, especially when it comes to holistic programming! 

That said, at the moment...pelvic floor is still a very taboo subject & it isn't widely known YET that you can TAKE CONTROL & BE IN CONTROL once more, with your bladder.

In fact almost 50% Women have a Bladder & Pelvic Health issue....yet wait 6.5 Years before they put themselves first, to get it sorted - when in many cases it can be resolved in 6 weeks!!

So, I'm here to spread the word that there is LOTS that can be done....and I cannot wait to share it with you!  So don't wait until you have a cold & get really fed up of your bladder.  Let's get pro-active now!


"If we've been continent once (ie - when potty trained) We CAN be continent again" ~ Michelle Lyons, Pelvic Health Physio


Could any of these 3 symptoms be driving your bladder issues? 


1) Impact.  It is common to leak when you sneeze, cough or jump...BUT I think it is largely mistaken for being 'normal'.

For MOST of is 100% fixable to return to a fully functional pelvic floor (joy!)  This means running about after your little ones with confidence.  Or, Leaving the house NOT worrying about where the nearest toilet is!  Doesn't that sound amazing!



Continue reading...

Are you finding you pick up colds easily?

Or, are you trying to stear clear of the office lurgy?

At this time of Year it is really important to make sure we have got our immune systems fighting fit...and sometimes it can be done quite cost effectively & naturally too!

These 5 things are my family's 'go-to' remedies.  I hope they help you too!


1) Vitamin C

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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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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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