How Pilates Can Help with Sciatica Sciatica can cause pain, stiffness, tingling and discomfort that can affect everyday movement. While everyone's symptoms are different, Pilates can be a helpful way to build strength, improve mobility and develop better body awareness. Pilates focuses on controlled, low-impact movement, helping to strengthen the core and muscles that support your spine and pelvis. Gentle mobility exercises can also help you move more comfortably and build co

When was the last time you took a morning just for you? Not rushing around. Not looking after everyone else. Not thinking about your to-do list. Just a few hours to move your body, stretch, relax, breathe and enjoy some well-deserved me time. That’s exactly why we’ve created our Mini Wellness Morning — a feel-good morning designed to leave you feeling stronger, looser, calmer and completely refreshed. Move, Stretch & Reset We’ll start the morning with Roz, bringing together m

October is Menopause Awareness month We have some cracking Pilates Classes lined up! Even if you are Peri or Post Menopausal these classes are designed to help you feel your best and be on top of your wellness. You can join me live in the hall or via ZOOM to your home Book on now via our website your preferred week or book for all 4! St Marys School Hall Chippenham 7.15pm to 7.55pm September 30th Week 1: The Meno-Core & Pelvic Floor Hormonal changes weaken the pelvic floor, l

Start with the basics... If your knees are feeling stiff, sore or less mobile than they used to be, there are a few simple ways you can support your joints and keep moving. Eat more healthy fats Healthy fats, particularly omega-3s, can be a great addition to a balanced, joint-friendly diet. Try adding: • Salmon, sardines and mackerel • Chia seeds • Flaxseeds • Walnuts Improve your joint mobility with Ibiza Flex Ibiza Flex is all about mobility and

If the thought of fitting exercise into an already busy life feels overwhelming, you are certainly not alone. There is so much information out there about what we should be doing that it can sometimes feel easier to do nothing at all. And for women going through perimenopause or menopause, or those who are simply juggling work and/or family finding the time and energy for fitness can feel challenging. The good news is that fitness does not have to take over your life. Keep i

Menopausal women experience hormonal changes that can impact their nutritional needs. It's essential to maintain a balanced diet to manage symptoms and reduce the risk of long-term health issues. Here are some key nutritional Vitamins and Minerals for Women Although supplements are ok, its much better to get these sources from our diet, so a good balanced diet will cover all of these. Calcium The decrease in oestrogen during menopause affects bone density. Aim for 1200mg of c

If you’ve been thinking, “I really need to get back on track…”, you’re definitely not alone. Maybe you want to lose a few pounds, tone up, feel better in your clothes or simply get your motivation back. And perhaps you’ve tried starting before, only to find that life gets busy, motivation disappears and the plan goes out of the window. The good news? You don’t need to completely overhaul your life overnight. Small, consistent changes can make a big difference. Start with the

Because honestly… I have! 😂 The last few weeks have been busy, busy, busy — lots going on, lots of socials, and not quite enough time for me. And if I’m being completely honest, I’m feeling it. My nutrition hasn’t been where I want it to be, my sleep has taken a hit and those lovely little cortisol spikes have been making themselves known. I’ve definitely lost my usual routine and, along with it, a bit of my mojo. And maybe you have too? I’m getting myself back on track — an

If you’ve ever wanted to get into strength training but felt unsure, overwhelmed, or intimidated—you’re not alone. Many women feel like lifting weights is something reserved for gym pros or bodybuilders. But the truth is, strength training is for everyone, and it’s one of the most powerful ways to transform your body, boost your metabolism, and feel stronger both physically and mentally. And no—you won't get bulky. You’ll get leaner, fitter, and more confident. Why Strength T

Whether sweet or savoury, discover our top tips to curb your cravings... If you experience food cravings, the good news is that you're not alone. In fact, in a world with endless food and drink options at our fingertips, it's not uncommon to find yourself desiring specific food items – whether it be out of hunger, boredom or simply because you saw an advertisement that you can’t get out of your head. While there’s nothing wrong with occasionally indulging your cravings and en

💪 Benefits of toning for women: Boosts metabolism & burns more calories at rest Builds lean, sculpted muscles (without bulk!) Improves posture & core strength Increases bone density & joint health Elevates energy and confidence all day long 📅 Your mornings. Your strength. Your glow. Heres what some of our members had to say about how they felt afterwards! "Fantastic" "Energised" "Awake" "Invigorated" "Amazing" "Motivated" "Pumped" "Thanks Roz, that was SO good! Lift Lean m

The holiday season is full of joy, celebration, and connection — but let’s be honest, it’s also full of packed schedules, tempting treats, and disrupted routines. If you’re trying to stay active during this busy time, you’re not alone — and you can do it without stress or guilt. Here’s a practical guide just for you: realistic, flexible, and rooted in the idea that movement is a form of self-care, not a chore. 🎯 1. Set Realistic, Flexible Goals During the holidays, your life

Can I ask you something? Are you planning to spend all of June getting fitter... only to undo it in one week of summer? Most people think one holiday ruins their progress.It doesn't. What actually ruins progress is disappearing for weeks because you've lost momentum. That's exactly why I've created the Summer Momentum Challenge. Even though I'm away, you're not doing this alone. You'll get: ✅ Holiday workouts ✅ Nutrition guide ✅ 7-day lean meal plan ✅ WhatsApp accountability

Many clients tell me they feel as though their menopause symptoms become worse during hot weather. The good news is that there are plenty of small changes you can make that really help. 🌬️ Cool Your Body Before You Exercise Instead of waiting until you're already overheating, try cooling your body before your workout. Simple ideas include: Drink a glass of iced water 20–30 minutes before exercising. Run cold water over your wrists. Use a cooling towel around your neck. Keep

Feeling stiff, tight, or uncomfortable through your hips and groin? Hormonal changes during menopause can contribute to stiffness, aches, and reduced mobility around the hips and pelvis. I have just released a 40 minute Pilates session is designed to help you restore movement, build strength, and create more comfort in your body. You dont have to be superfit to do this session. Through gentle yet effective exercises, you'll mobilise tight hips, release tension in the groin ar

Pilates Summer Club 🏖️✨ Off on holiday but don’t want end up stiff and untoned? Special Solstice OFFER Save £7.50 (half price!!) Sign up before 30th June 2026 for offer USE CODE PILSUM FREE for all GOLD VIP MEMBERS Let’s keep things light, breezy, and totally feel-good 🌞 Introducing the Pilates Summer Club – your go-to movement boost for the sunny season! ✅ 8 energising, 20-minute Pilates sessions ✅ Do them anywhere, anytime – poolside, seaside, or even in your PJs ✅ S

A heat wave is on its way! But that shouldn't stop you from exercising in some way or another! My classes next week will be adapted to the weather - you can still get a fantastic workout without the impact!!! Write your session in your diary as if its an appointment so you don't miss it. Remember you are on a journey and even if you ease off the gas a bit in class or in your session, consistency is key, so do as much as you can but keep the impact lower. We don't always have

Dont despair! There are some things we can do to help! Shift your fluid timing Stay well hydrated during the day, but try to drink less in the 2–3 hours before bed. Cut back on evening caffeine (tea, coffee, cola) and alcohol, since both can irritate the bladder and increase urine production. Train and support your bladder Try pelvic floor exercises and bladder training techniques, which can reduce urgency and improve bladder control over time. The stronger your bladder, the

NEW EVENT ALERT! Join me for an amazing outdoor summer solstice Pilates & Ibiza Flex session! Westmead Open Space, next to The Arc, Chippenham 20th June 2026 9:00am – 9:45am FREE for Gold members Pay As You Go available Bring your friends! Let’s welcome in summer together with movement, energy, and good vibes

Falling Estrogen levels can shift fat storage toward the abdomen, while sleep, stress, and muscle loss all conspire to help Here are five ways to reduce belly fat during menopause: Prioritise Strength Training Muscle mass naturally declines with age, and less muscle means a slower metabolism. Building muscle burns calories around the clock Aim for 2-3 Lift lean in 15 minutes sessions with me! Increase Protein Intake Protein helps preserve muscle, supports satiety, and can red