Nov 25 - How Do Hormones Affect Your Pelvic Floor... How Do Hormones Affect Your Pelvic Floor Health? Navigating Postpartum and Menopause Hormones play a pivotal role in our overall … Continue reading “How Do Hormones Affect Your Pelvic Floor Health”
How Do I Release A Hypertonic... Posted on November 12, 2024 by gracelillywhite1 How Do I Release a Hypertonic Pelvic Floor? How do I release a hypertonic pelvic floor or how do I … Continue reading “How Do I Release A Hypertonic Pelvic Floor?”
Will Pelvic Floor Exercises Reverse Prolapse? Posted on October 2, 2024 by gracelillywhite1 Will Pelvic Floor Exercises Reverse Prolapse? Will pelvic floor exercises reverse prolapse is a big question and, in my opinion, … Continue reading “Will Pelvic Floor Exercises Reverse Prolapse?”
Why Sit Ups Won’t ‘Fix’ Abdominal... Posted on August 29, 2024 by gracelillywhite1 Why Sit Ups Won’t Fix Abdominal Separation If you’ve had a baby recently or are desperate to get rid of … Continue reading “Why Sit Ups Won’t ‘Fix’ Abdominal Separation”
The Best Pelvic Floor Exercises Posted on June 8, 2024 by gracelillywhite1 Do you want to know the best pelvic floor exercises? When it comes to pelvic floor exercises, we are all … Continue reading “The Best Pelvic Floor Exercises”
Will Diastasis Recti heal with weight... Posted on May 23, 2024May 22, 2024 by gracelillywhite1 So many new (and not so new) mums are shocked by how much pregnancy changes their body – both in … Continue reading “Will Diastasis Recti heal with weight loss?”
Pelvic floor health – Prolapse and... Posted on April 12, 2024 by gracelillywhite1 Pelvic floor health is a critical part of overall health in women, yet it’s often overlooked or misunderstood. From supporting … Continue reading “Pelvic floor health – Prolapse and Vitamin D levels”
Diastasis Recti: Why does my back... Posted on March 29, 2024March 19, 2024 by gracelillywhite1 Diastasis recti is the separation of the abdomen muscles (aka our six pack), It’s totally normal to occur during pregnancy … Continue reading “Diastasis Recti: Why does my back hurt?”
Can you heal a diastasis recti... Posted on March 22, 2024March 19, 2024 by gracelillywhite1 Diastasis recti is the separation of the abdomen muscles (aka our six pack), It’s totally normal to occur during pregnancy … Continue reading “Can you heal a diastasis recti without surgery?”
Are prolapse operations successful? Posted on March 15, 2024March 19, 2024 by gracelillywhite1 A pelvic organ prolapse, or POP for short, happens when one or more organs in the pelvis move downwards from … Continue reading “Are prolapse operations successful?”
Will pelvic floor exercises help prolapse? Posted on February 12, 2024 by gracelillywhite1 Will pelvic floor exercises help prolapse? This is the million dollar question in my world and it’s not quite as … Continue reading “Will pelvic floor exercises help prolapse?”
Does being a mum ever get... Posted on January 23, 2024 by gracelillywhite1 I know it’s a question I asked myself repeatedly when my kids were tiny – does being a mum ever … Continue reading “Does being a mum ever get easier?”
How do mums find time to... Posted on November 21, 2023 by gracelillywhite1 Something I am asked all the time – how do mums find time to exercise? I have a really strong … Continue reading “How do mums find time to exercise??”
How can I strengthen my pelvic... Posted on November 20, 2023 by gracelillywhite1 There is a huge myth in the world that kegels are the only answer to getting your pelvic floor in … Continue reading “How can I strengthen my pelvic floor without kegels?”
Postnatal Exercise Posted on November 16, 2023November 16, 2023 by gracelillywhite1 Returning to postnatal exercise is all about gradual build up. Everyone wants to pick up where they left off during … Continue reading “Postnatal Exercise”
Pregnancy Pilates teacher training Posted on November 2, 2023November 8, 2023 by gracelillywhite1 Why the Pilates industry needs to level up! Pregnancy Pilates teacher training is not what it should be. Well, to … Continue reading “Pregnancy Pilates teacher training”
How emotional labour is impacting your... Posted on September 20, 2023 by Kate Llewellyn Becoming a mum brings about big (and small) changes to your daily life. And your night-time too. There are many … Continue reading “How emotional labour is impacting your sleep – By Dr Kat Lederle, Women’s Sleep Coach”
Things to do in the summer... Posted on July 17, 2023 by gracelillywhite1 Things to do in the summer holidays with kids It’s not my usual blog post but I have been putting … Continue reading “Things to do in the summer holidays with kids”
Gestational Diabetes Top Tips Posted on July 12, 2023April 26, 2024 by Kate Llewellyn By Simmone Lever Specialist Gestational Diabetes Dietician You may be halfway through your pregnancy, and everything is going well… You … Continue reading “Gestational Diabetes Top Tips”
The Benefits of Pilates in Pregnancy... Posted on June 22, 2023June 26, 2023 by Kate Llewellyn Pregnancy is a transformative journey for any woman or birthing person, both physically and emotionally. It is a time of … Continue reading “The Benefits of Pilates in Pregnancy – A Birth Story”
Making Small but Meaningful Changes to... Posted on June 15, 2023 by Kate Llewellyn Making small but meaningful changes to everyday products for young families. By Victoria Harris, Co-Founder Eco-Homemaker Eco-Homemaker was born out … Continue reading “Making Small but Meaningful Changes to Everyday Products for Young Families”
Sarah’s Pelvic Floor Confidence journey Posted on March 29, 2023 by gracelillywhite1 Sarah joined my Pelvic Floor Confidence programme in 2022. She was referred by a women’s health physio to build her … Continue reading “Sarah’s Pelvic Floor Confidence journey”
Top 5 Tips for Naturally Treating... Posted on January 9, 2023 by Namrita Sharma If you’ve had a prolapse, you might be feeling like there’s very little you can do to feel better. But … Continue reading “Top 5 Tips for Naturally Treating Prolapse”
5 Christmas Gifts To Help Strengthen... Posted on December 13, 2022December 13, 2022 by Namrita Sharma If you’ve been struggling with your pelvic floor this year, it’s time to get it sorted! And what better gift … Continue reading “5 Christmas Gifts To Help Strengthen Your Pelvic Floor”
Client Story: Maria Posted on September 21, 2022 by gracelillywhite1 Maria used the Pelvic Floor Confidence programme – a 4 month intensive of pelvic floor Pilates – to address the … Continue reading “Client Story: Maria”
Exciting News for New Mamas! Posted on August 3, 2022August 3, 2022 by gracelillywhite1 Postnatal belly binders originating from Malaysia are now available in a modern, super easy and comfortable version for the UK … Continue reading “Exciting News for New Mamas!”
Why you need a Postnatal Plan Posted on June 23, 2021 by gracelillywhite1 Why you need a Postnatal Plan There aren’t many women these days who haven’t done some kind of antenatal preparation. … Continue reading “Why you need a Postnatal Plan”
Pilates for Pelvic Floor Strength Posted on April 26, 2021 by gracelillywhite1 Pilates for Pelvic Floor Strength Pilates is often a go to form of exercise when it comes to strengthening the … Continue reading “Pilates for Pelvic Floor Strength”
Pilates for Pelvic Floor Posted on March 29, 2021March 30, 2021 by gracelillywhite1 Is your Pelvic Floor functioning properly? Pilates is often touted as the best way to strengthen your pelvic floor but … Continue reading “Pilates for Pelvic Floor”
Pilates For Prolapse Posted on March 29, 2021March 29, 2021 by gracelillywhite1 I was teaching pre and postnatal Pilates for 3 years before I got pregnant and my biggest fear around birth … Continue reading “Pilates For Prolapse”
Pelvic Girdle Pain After Pregnancy? 6... Posted on March 9, 2021March 9, 2021 by gracelillywhite1 Pelvic Girdle Pain is a very common condition in pregnancy and there is lots that can be done to treat … Continue reading “Pelvic Girdle Pain After Pregnancy? 6 Tips On How To Relieve It” 3 minutes read time
What is a “Mummy MOT”and do... Posted on March 4, 2021March 4, 2021 by gracelillywhite1 I have just started the latest live classes for the Your Core Matters course for pelvic floor health. Following the … Continue reading “What is a “Mummy MOT”and do I need one?!” 3 minutes reading time
Postpartum Pilates: What are the Benefits? Posted on February 9, 2021March 17, 2021 by gracelillywhite1 Are you a new mum, and considering Postpartum Pilates? Of course I am biased but I can’t emphasise enough how … Continue reading “Postpartum Pilates: What are the Benefits?”
Breathing Exercises for Diastasis Recti Posted on January 22, 2021March 23, 2021 by gracelillywhite1 Did you know that your breath affects your core function? And if your breathing patterns are a bit ‘up in … Continue reading “Breathing Exercises for Diastasis Recti” 3 minutes
Diastasis Recti Recovery: How long will... Posted on January 18, 2021February 18, 2021 by gracelillywhite1 So many clients attending our specialist postnatal classes have concerns about Diastasis Recti, or abdominal separation. The great news is … Continue reading “Diastasis Recti Recovery: How long will it take?”
Diastasis Recti: 5 Ways Pilates Can... Posted on January 12, 2021February 18, 2021 by gracelillywhite1 Diastasis Recti is the medical term for the separation of the rectus abdominus muscles. Although this is often seen to … Continue reading “Diastasis Recti: 5 Ways Pilates Can Help”
Pelvic Organ Prolapse: A True Story... Posted on December 8, 2020 by gracelillywhite1 I’m going to start with a family trip to a transport museum. It’s not a particularly happy memory but it … Continue reading “Pelvic Organ Prolapse: A True Story from Helen Ledwick”
When can I run after giving... Posted on November 26, 2020March 17, 2021 by Vanessa Fullerton-Batten This is one of the questions that I get asked the most as a postnatal exercise specialist. I really wish … Continue reading “When can I run after giving birth?”
Complete loss of bladder control after... Posted on November 20, 2020March 17, 2021 by Vanessa Fullerton-Batten Are you struggling with bladder control after having your baby? The bladder can have a bit of a rough time … Continue reading “Complete loss of bladder control after childbirth” 3 minutes reading time
Incontinence after childbirth? Don’t put up... Posted on November 13, 2020March 17, 2021 by Vanessa Fullerton-Batten It astounds us how incontinence after childbirth and leaking is often seen as a normal part of motherhood. We believe … Continue reading “Incontinence after childbirth? Don’t put up with it.”
Are you running with incontinence? Posted on November 10, 2020March 17, 2021 by Vanessa Fullerton-Batten Sorry to say this, but… please don’t! It isn’t easy to be told that you should stop doing something that … Continue reading “Are you running with incontinence?” 6 minutes
Safe return to postnatal exercise Posted on October 26, 2020October 26, 2020 by gracelillywhite1 Postnatal doesn’t mean weakened or damaged. It means that through pregnancy and childbirth your body has accommodated these processes. The … Continue reading “Safe return to postnatal exercise” 4 mins
Should women reduce pelvic floor exercise... Posted on September 30, 2020March 9, 2021 by gracelillywhite1 Is it true that women should reduce their pelvic floor exercise towards the end of pregnancy? I was asked this … Continue reading “Should women reduce pelvic floor exercise in pregnancy?”
How does breathing help in labour? Posted on September 2, 2020February 18, 2021 by gracelillywhite1 How your breath can help you enjoy a more comfortable labour A guest post by Rose Scott, founder & instructor … Continue reading “How does breathing help in labour?”
Why do Postnatal Pilates online? Posted on August 5, 2020March 9, 2021 by gracelillywhite1 Having a baby changes women’s bodies dramatically. This doesn’t mean they are weakened or damaged. It just means that through … Continue reading “Why do Postnatal Pilates online?”
3 tips to improve pelvic floor... Posted on July 27, 2020April 24, 2023 by gracelillywhite1 3 tips to improve pelvic floor health I encourage my clients to see isolated pelvic floor exercises (sometimes called kegels) … Continue reading “3 tips to improve pelvic floor health”
What’s normal when I am a... Posted on July 8, 2020March 17, 2021 by gracelillywhite1 Firstly, this is all new, and new can feel weird, odd, scary. New can also feel amazing, fabulous and exciting. … Continue reading “What’s normal when I am a new mum?”
Time for yourself when you have... Posted on June 23, 2020October 22, 2020 by gracelillywhite1 You Time It is so important to relax and have a bit of “you” time as a mum. This doesn’t … Continue reading “Time for yourself when you have none!”
Centred Sundays Posted on June 15, 2020December 29, 2020 by gracelillywhite1 We came up with Centred Sundays because we think that it is SO important for Mums to take a break … Continue reading “Centred Sundays”
Why join the Centred Mums Community? Posted on June 12, 2020October 22, 2020 by gracelillywhite1 Are the classes all about pilates exercises? No! Centred Mums classes are all based around Pilates but although it is … Continue reading “Why join the Centred Mums Community?”
How can addressing your nutrition help... Posted on June 8, 2020October 22, 2020 by gracelillywhite1 Stress and how the right nutrition can help I am sure you are all too aware of stress. However, do … Continue reading “How can addressing your nutrition help with stress?”
Why get scar therapy after a... Posted on June 5, 2020October 22, 2020 by gracelillywhite1 Why get scar therapy after a caesarean birth? Scar therapy is important because as our bodies repair after surgery, scar … Continue reading “Why get scar therapy after a caesarean birth?”
Why is massage important in pregnancy? Posted on June 1, 2020October 22, 2020 by gracelillywhite1 Why is massage so important during pregnancy? Massage has been used for centuries to improve overall health, reduce stress, and … Continue reading “Why is massage important in pregnancy?” 3 minutes
Why see a Pelvic Health Physiotherapist? Posted on May 22, 2020October 22, 2020 by gracelillywhite1 Pregnant or had a baby- Why would you see a Pelvic Health Physiotherapist ? Most people probably think they know … Continue reading “Why see a Pelvic Health Physiotherapist?” 3 minutes
Your Core Matters – why should... Posted on April 12, 2019October 22, 2020 by gracelillywhite1 There is a lot of misinformation out there about what is safe for women to do in terms of postnatal … Continue reading “Your Core Matters – why should you consider your pelvic floor when choosing postnatal exercise?” 10min Read
Why do Post Natal Pilates?? Posted on February 12, 2019October 22, 2020 by gracelillywhite1 There is so much to talk about when it comes to post natal fitness, there simply wasn’t enough room to … Continue reading “Why do Post Natal Pilates??” 8min Read
Pelvic Girdle Pain and Pilates Posted on February 12, 2019October 22, 2020 by gracelillywhite1 I have had the good fortune to be able to help lots of Mums-to-be and new Mums who have suffered … Continue reading “Pelvic Girdle Pain and Pilates” 10min Read
What is Diastasis Recti? And everything... Posted on February 12, 2019February 18, 2021 by gracelillywhite1 Diastasis Recti (DR) stands for the separation of the rectus abdominus muscles along the linea alba which during pregnancy occurs … Continue reading “What is Diastasis Recti? And everything you need to know!” 10min Read
