Cascade Women’s Health

14/09/2025

Time to let me know if you’re in for Mini & Me Term 4 2025! These classes are designed to help you feel stronger and more confident in returning to exercise postpartum 🤗 Over the past year I’ve had countless clients find their way back to running, netball, gym and general exercise during or following 1-2 blocks of mini & me 🤎 I absolutely love to see it!!

So if you’re keen on joining the fun, please text or DM to get booked in for a pre-class assessment in the next four weeks. Spots in the class are limited 🤎

09/09/2025

🔗 in bio for tix! Spots are limited 🤗 Can’t wait to bring this workshop to the community!

Thank you for hosting 🙏

05/09/2025

Women’s Health Week Day 5: Be Kind to Your Mind 🧠

Mental health is the foundation for everything else in our lives. How can we expect women to make time to look after their physical health when their minds are constantly tied up, spinning, and they straight up feel like a scattered messy plate of scrambled eggs 🍳(okay I just started describing my current headspace, I’m definitely not immune! 😅) All jokes aside, I’ve had my fair share of poor mental health.. depression as a teen, anxiety in my 20s, various points in my life seeing mental health professionals and on/off different anti-depressants. Why am I mentioning this? Because I’m not ashamed, and there needs to be more open conversations around mental health 🤗 I digress!

I know that for women, feelings of overwhelm, burnout, fatigue and exhaustion through to diagnoses of anxiety, depression, PTSD and bipolar can put up huge barriers to seeking help and engaging in treatment for pelvic floor problems.

This is why I’m a big advocate for women doing whatever is needed to look after themselves, and seeking the right help in the form of speaking with their GP or a mental health professional. Mental health treatment is very individual and the same help won’t work for everyone 🤎

It almost feels silly to come back to these obvious pillars, but if you are feeling the feels of stress + mental health slipping, double check that you’re getting enough of the good things in life: sunshine, nourishing foods, moving your body, sleep and time with people that make you feel loved 🤎

And don’t forget to watch out for the things that can make us feel more like 💩.. too much caffeine, s**t food, lack of sleep, not getting outside and too much alcohol.

Tweaking these above things, as well as carving out time in your days and weeks to set aside for yourself to fill your cup can sometimes make a world of difference ☀️

04/09/2025

Women’s Health Week Day 4: Pain to Power ⚡️

💥Painful periods that don’t ease with a Panadol/neurofen and impact your ability to go to work, uni or school?
💥Pain with in*******se?
💥Unable to use tampons due to discomfort on insertion?
💥Pain in the lower abdomen, pelvis, back or legs associated with endo?

Definitely not normal, and definitely not something you need to grit your teeth and put up with 🙅‍♀️ Yeah, being a woman has it’s moments but being in pain is not something we just need to suck up and push through day in and day out!

There are many holistic treatments available from a broad range of health professionals for these issues. Pelvic floor physiotherapy can be a helpful piece of the puzzle 🧩

If you can resonate with any of the above, I’d love to chat to you about some next steps and how pelvic floor physiotherapy might be able to help 🤎

➡️ my DMs are always open!

03/09/2025

’s new home at 4 John St, Tanunda 🏡

02/09/2025

Women’s Health Week Day 3: Heart Smart ❤️

Heart health can often be overlooked in women! This is because so much medical research in the area has typically focused on men and then generalised to the entire population 👎

🤎 Did you know the warning signs for a heart attack in women can actually be different to those in men?

🤎 Did you know that menopause is a key time to have your heart health checked? Oestrogen helps to keep our cholesterol in check - when oestrogen goes down 📉, cholesterol can rise 📈

🤎 Did you know that pregnancy is the ultimate stress test on our bodies cardiac system? Blood volume rises by an extra 30-50%! That’s a lot of extra blood to pump around! Labour and birth require your heart to work very hard as well. Conditions such as high blood pressure and pre-eclampsia during pregnancy can place women at higher risk of heart health problems later in life as well.

➡️ You know what’s a GREAT way to protect yourself against some of these things?

🏋🏼‍♀️🏃‍♀️🧘🏼‍♀️🚴🏼‍♀️⛹️‍♀️

EXERCISE!!

During pregnancy, as little as 25 mins of exercise 3 days a week is associated with a 39% reduction in the odds of developing high blood pressure and a 41% lower risk of developing pre-eclampsia!

Another crucial time for maintaining or starting an exercise routine is menopause - regular cardiovascular exercise helps to improve circulation and lower blood pressure!

We know that it’s not as simple as “just exercise!” - often there are reasons why women hold back. Sometimes, it can be due to pelvic floor problems such as leaking or heaviness when they do exercise. If that’s you - I can help you get on top of symptoms so that you CAN protect your heart health! 🤎

01/09/2025

Women’s Health Week Day 2: Take The Lead 🤗

Today’s theme is about taking responsibility for your own health through bringing up important conversations with your health providers.

You know your body best, and you are usually the first to notice if something doesn’t feel right. The website has some excellent info on how to go about bringing up topics related to pelvic floor and pelvic pain with your GP, including important questions to ask and relevant information to share with them.

Take the lead, book that appointment that’s been on your mind and be responsible for your own health! You deserve to feel and live well 🥰🤎

31/08/2025

Women’s Health Week Day 1: Every Check Matters! ✅

Health. Checks. Save. Lives!

There’s no other way to put it! This is your sign to book and follow through with what ever health check has been at the bottom of the to-do pile for you. As women, we spend so much time keeping on top of day to day life - at work, in our caring roles, keeping a house running - and we sometimes to forget to prioritise our own health.

have a fabulous tool on the website that can tell you what specific health checks you should be up to date with based on answering four questions about yourself - the tool is called ‘Her Health Check’. Pop it into Google and it should come up!

The big ones are:
➡️ Breast self exam: MONTHLY!
➡️ Bowel cancer screen: every 2 years between age 45-74
➡️ Cervical screen: every 5 years from age 25-74 (remember self collection is an option now!)
➡️ Mammogram: Every 2 years between age 50-74
➡️ Type 2 diabetes screen: at least every 3 years from age 40
➡️ Bone health checks from age 50
➡️ Kidney health checks from age 60
➡️ Regular dental, eye, heart, skin, STI & mental health checks as needed

Of course, the type of check I’m most passionate about.. a pelvic floor examination with your women’s health physiotherapist! 💃

When and why should you have a check in with your physio re: pelvic floor?
➡️ You’re troubled by symptoms such as leaking (bladder or bowel), urgency (bladder or bowel), a feeling of dragging/heaviness in the va**na or you’ve noticed a lump in your va**na, you’re experiencing pain with pe*******on or medical examinations. Menoause can be a really common time that some of these things crop up!
➡️ You’re >20 weeks pregnant. Let’s check your pelvic floor and start prepping it for birth!
➡️ You’re 6 weeks postpartum (or earlier if you have specific issues you need guidance on). Time to check in with your pelvic floor no matter how your birth went and start formulating an action plan to keep moving forward!

Do these things fall into the “saving lives” type of health check category… no, but let me make it clear for you.. QUALITY of life is damn important too 🙌

14/08/2025

Any of these sound familiar!? 🤎

I can help you feel more connected with your core, comfortable with your scar and make your body feel like home again. C-section scars (and any abdominal scar for that matter) can hold tension and trauma - but it doesn’t always need to be that way.

Hands on myofascial techniques, breathwork and exercise can make the biggest difference 🙌

13/08/2025

I’ll be joining and other Barossa women’s health professionals to celebrate Women’s Health Week, and to shed some light on ‘Anything Menopause’ 🤎

Use the QR code to grab your ticket! Bubbles and light supper included 🥂

09/05/2025

See you tomorrow!! 🌈

Join us on May 10 and explore our FREE Pain Science Knowledge Trail. Engage with local health experts, have fun, and win fabulous prizes just by participating!

Barossa Valley Personal Training
Cascade Women’s Health
Countrywide Physiotherapy Clinic Nuriootpa
Lutheran Care
Footprint Health
Lutheran Disability Services SA
Lymphoedema Initiative
MPOT
NuBody Barossa
Pain Revolution
Dr Dan Harvie and Grant Mckechnie “Brain Bus"
Seeds of Hope
Women's and Children's Health Network Pediatric Chronic Pain Service with Dr Sarah Wallwork

01/05/2025

🤎 Cascade community, let’s rally for women in need!

For the month of May, Cascade will be collecting newborn and postpartum items for 🌸

The Village Co provides new mums who are experiencing hardship and adversity (e.g. DV, homelessness, mental ill health, financial hardship, as well as teenage mothers, refugees and aboriginal women in need) with gifted bags of essential items to help care for themselves and their newborn bub.

Please take a look at the shopping lists and add some items to your next shop, then drop them into the donation box at the reception area next time you’re driving past!

Items in particular need right now are:
👉 lip balm
👉 newborn nappies
👉 newborn onesies
👉 size 16-18 ladies comfy/stretchy underwear

We will be collecting items for the entire month of May 🤍

Thank you in advance beautiful people! 🥰