Simple Changes - Pilates, Antenatal and postnatal exercise

These photos show just two weeks of progress, and I couldn't be happier for my client.

She's 9 months postnatal following an emergency C-section and loves strength training so she is regularly in the gym but was becoming frustrated about the appearance of her tummy.
The first photo was taken before any treatment. You can see her tummy has a rounded appearance, and her pelvis is tilted forwards, affecting her posture.

The second photo was taken after her first scar therapy session. Even after one treatment, you can already see a change in the shape of her tummy and an improvement in her posture.
The third photo was taken after her session today. The difference is incredible. If I hadn't taken the photos myself, I'd think they were of two different people!

C-Section Scar massage is only one piece of the puzzle.
During her first session, I assessed her core and discovered she wasn't activating her deep core muscles effectively. Instead, her more superficial abdominal muscles were doing all the work, creating unnecessary tension and contributing to the rounded appearance of her tummy.

I still remember the moment it clicked. You could almost see the lightbulb switch on as she connected with her deep core for the first time.
I prescribed a few simple, targeted exercises for her to practise at home. Nothing complicated, just the right exercises for where her body was in its recovery.
Today, when I asked how she'd got on, she smiled and said, "About 80%!" She'd missed the odd day, but she'd been consistent enough for her body to respond.

Those home exercises, combined with C-Section Scar massage, are what have made such a difference.

This is why I never look at the scar in isolation. Recovery is about understanding how the whole body works together. With over 22 years' experience as a personal trainer and massage therapist, 14 years as a Pilates instructor and as a Holistic Core Restore Coach, I can assess your movement, prescribe the right core exercises and combine them with C-Section to help you achieve the best possible results.

Every scar tells a different story, which is why every recovery plan should be individual too.

If you're recovering from a C-section or abdominal surgery and feel like your body still doesn't feel quite right, I'd be happy to chat about how I can help, drop me a DM and we can talk or click here for more info: https://simple-changes.co.uk/c-section-scar-massage/

A breast cancer diagnosis changes so much, and looking after yourself can often end up at the bottom of the list.

Whether you're preparing for treatment, going through it, or rebuilding afterwards, you don't have to do it alone.

As a Breast Cancer Rehabilitation Coach, Oncology Massage & Scar Therapist, I offer a gentle, personalised approach to support both your body and mind throughout your journey. Prehab, During & Recovery

Together we can focus on:
• Gentle movement to help maintain mobility and reduce stiffness.
• Pilates to improve posture, breathing, core strength and body awareness.
• Strength training to help rebuild confidence and regain everyday function at a pace that's right for you.
• Oncology massage, which can be safely adapted before, during and after treatment to help reduce tension, promote relaxation and create some much-needed time for yourself.
• Scar therapy and massage following surgery to help improve scar mobility, ease tightness, reduce discomfort and support your return to comfortable movement.

Sessions take place in my private gym and calming therapy room, providing a quiet, supportive space away from the busyness of life. Every session is tailored to how you're feeling that day, because recovery isn't linear and your needs may change from week to week.

My aim is simple: to help you move better, feel stronger and find balance, while supporting you through one of life's most challenging journeys.

If you or someone you know is going through breast cancer treatment, recovering from surgery or struggling with scar tightness, I'd love to help. Please feel free to send me a message for an informal chat about how I can support you.

This is about more than exercise or massage. It's about helping you regain confidence in your body, one step at a time.

A breast cancer diagnosis changes so much, and looking after yourself can often end up at the bottom of the list.

Whether you're preparing for treatment, going through it, or rebuilding afterwards, you don't have to do it alone.

As a Breast Cancer Rehabilitation Coach, Oncology Massage & Scar Therapist, I offer a gentle, personalised approach to support both your body and mind throughout your journey. Prehab, During & Recovery

Together we can focus on:
• Gentle movement to help maintain mobility and reduce stiffness.
• Pilates to improve posture, breathing, core strength and body awareness.
• Strength training to help rebuild confidence and regain everyday function at a pace that's right for you.
• Oncology massage, which can be safely adapted before, during and after treatment to help reduce tension, promote relaxation and create some much-needed time for yourself.
• Scar therapy and massage following surgery to help improve scar mobility, ease tightness, reduce discomfort and support your return to comfortable movement.

Sessions take place in my private gym and calming therapy room, providing a quiet, supportive space away from the busyness of life. Every session is tailored to how you're feeling that day, because recovery isn't linear and your needs may change from week to week.

My aim is simple: to help you move better, feel stronger and find balance, while supporting you through one of life's most challenging journeys.

If you or someone you know is going through breast cancer treatment, recovering from surgery or struggling with scar tightness, I'd love to help. Please feel free to send me a message for an informal chat about how I can support you.

This is about more than exercise or massage. It's about helping you regain confidence in your body, one step at a time.



https://simple-changes.co.uk/breast-cancer-rehab/

I can't believe its July and not long till the summer holidays. If u think you will need some calm while the kids are off, why not try pilates? 60mins to focus on you, with no one calling your name or asking for snacks!
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I offer a range of Pilates and women's fitness classes in Langley and Datchet, designed to help you move better, feel stronger and find a little more balance in your busy week.⁠
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Classes include:⁠
• Pilates⁠
• Beginners Pilates⁠
• Pregnancy Pilates⁠
• Postnatal Pilates (babies welcome)⁠
• Mums2Be Pregnancy Exercise Class⁠
• Strong & Balanced Women's Fitness⁠
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My classes are welcoming, supportive and suitable for all abilities, with a focus on helping you build strength, improve mobility and feel confident in your body.⁠
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If you've been thinking about starting Pilates or getting back into exercise, please DM to find out more. ⁠
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PilatesForBeginners StrongAndBalanced WomensFitness Langley Datchet SimpleChanges MoveBetterFeelStronger PilatesLife PregnancyExercise PostnatalRecovery

Do you have a C-Section or Abdominal Scar?

With over 22 years' experience as a personal trainer and massage therapist, 14 years as a Pilates instructor and more than 19 years specialising in postnatal recovery, I've developed a deep understanding of how the body heals, moves and regains strength after pregnancy and surgery.

Alongside my experience, I continue to invest in further training, including:

• Optimal Health After Hysterectomy (I did this whilst I had covid)
• Scar Therapy (This one was the last heatwave 39 in London)
• C-Section, Hysterectomy & Abdominal Scar Immersion (Talking to another attendee I took the plunge and became a Holistic Core Restore Coach)!
• Pelvic Floor & Core Foundations
• Advanced CPD in Modern Postnatal Assessment, Core Restore & Functional Exercise Programming

What does this mean for you?

It means your session is never just about your scar. We look at how your scar may be affecting your movement, posture, core strength and confidence, as well as where you want to be.

Whether your goal is to feel stronger lifting your baby, get back to running, return to strength training or simply move without discomfort, your treatment is tailored to you.

Alongside scar therapy and massage, I can prescribe specific rehabilitation exercises or support you with one-to-one personal training in my private studio, helping you rebuild strength safely and confidently.

Recovery isn't just about healing a scar. It's about helping you move better, feel stronger and get back to doing the things you love.

As a mum myself, I know how challenging it can be to balance children, work and everything else life throws at you. That's why I keep rehabilitation realistic. The exercises I prescribe are designed to fit into your day, helping you build strength gradually without feeling overwhelmed. Small, consistent steps often lead to the biggest changes.

If you've been living with a C-section, hysterectomy or abdominal scar that still doesn't feel quite right, I'd love to help. Send me a message and we can chat about the best place to start.

Click here for more info:
https://simple-changes.co.uk/c-section-scar-massage/

Hi,

Quick introduction about who I am and what I do!

I’m Natasha, I’m a mum of two and I have been running Simple-Changes for over 22years supporting women through every stage of life. I’m a bit of a geek and have a habit of doing new courses regularly!

I’m here to support you, I’m currently going through Perimenpause, recovering from abdominal surgery and trying to balance 2 kids and running my own business which I love!!

I offer a range of services designed specifically for women, including:

• Pregnancy Pilates and Mums2Be fitness classes to help you stay active, manage aches and pains, and prepare your body for birth.

• Postnatal Pilates to help you reconnect with your core and pelvic floor, rebuild strength in this new body & meet other mums who understand the ups and downs of early motherhood.

• Personal training in my private studio, tailored to your goals whether that's improving strength, recovering from surgery, managing menopause symptoms or getting back to exercise with confidence.

• Specialist massage therapies including Pregnancy Massage, Postnatal Massage, C-Section Scar Massage, Scar Therapy, Oncology Massage and Relaxation Massage to help ease tension, support recovery and create time for you.

My approach is centred around movement, strength and balance, helping women feel more confident in their bodies and supported through life's transitions.  You won’t find me at doing a marathon but I do like to make Simple-Changes to keep me healthy - See what I did 😉

If you're not sure where to start, send me a message and I'd be happy to help you find the right option for you, no judgement! I will meet you where you are!

 

Pilates Class in Datchet -June

Hey,

Here is a update for the pilates classes I run in Datchet & Langley.

My classes are small and friendly and it is fine if you wear odd socks:) I have over 14years experience teaching pilates and helping ladies with a range of health conditions improve their health.

There is pregnancy pilates, postnatal pilates and general mat pilates.

If you want to start lifting weights in a small welcoming class take a look at my Strong & Balanced class -ideal if you are in perimenopause and want to ease some of the symptoms.

My classes are small and friendly and it is fine if you wear odd socks:) I have over 14years experience teaching pilates and helping ladies with a range of health conditions improve their health.

If this is something you would like to do please visit my website for more info www.simple-changes.co.uk