The Holistic Body Barn

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The Holistic Body Barn

121 Fitness Training | Remedial Massage | Holistic Core Restore | Basingstoke, Hampshire Level 4 Sports Massage Therapist. Abdominal Scar Therapist.

Based near Basingstoke in Hampshire I specialise in Women's Fitness & Wellbeing from pre-pregnancy to post menopause. Highly skilled in pelvic floor rehab and prescriptive training for all life phases. Holistic Core Restore® Coach. Breast Cancer Rehab Coach.

18/10/2024

Does this resonate with you?
I’ve been delivering the Holistic Core Restore®️ programmes for over a decade, helping women to take control of their core and pelvic health, helping them to connect with and regain confidence in their bodies.
If you’d like to find out how I can help you, you can book a FREE no obligation consultation with me.
Link in the comments

10/06/2024

These are some of the things I use when working on scars but did you know that alongside soft tissue therapy your lifestyle can play a huge role in how well you heal after abdominal surgery? In particular the magic trio: nutrition, sleep, and stress.

🥦 Nutrition: Fuel your body with nutrient-rich foods! Protein, vitamins A and C, and zinc are your best friends for scar healing. Think leafy greens, citrus fruits, nuts, and lean meats. Your body needs the right fuel to repair itself!

💤 Sleep: Quality sleep is non-negotiable! It’s during those restful nights that your body gets to work repairing tissues and boosting your immune system. Create a calming bedtime routine, warm bath, cool bedroom and no phones in the room. Promote peaceful slumber and let your body do its thing. 💤✨

🧘‍♀️ Stress: High stress can slow down the healing process. Practice mindfulness, deep breathing, and gentle activities like yoga. A calm mind = a healing body.

The whole body, holistic approach to healing is a powerful way to support your body’s natural healing abilities. Stay positive, nourish well, rest deeply, and embrace tranquility.

13/05/2024

Following hysterectomy and other abdominal surgeries women are often advised not to lift anything heavier that a kettle of water. ⠀
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That’s all well and good except for the fact that they need to be able to safely lift THEIR OWN BODY WEIGHT. ⠀
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It’s crucial that they are taught HOW to safely move, lift and load to protect their pelvic floor muscles and organs and that includes lifting their own body. ⠀
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💪🏼 An empty cast iron pan can weigh in excess of 2kg⠀
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💪🏼 A standard washing machine holds 7kg of washing ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💪🏼 An average 2 year old weighs 12.5kg⠀
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💪🏼 A carrier bag of shopping can weigh 7kg⠀
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💪🏼 Lifting your own bodyweight out of a chair can equate to lifting 9kg!⠀
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The Holistic Core Restore®️Recovery programme is specifically designed for women who are recovering from abdominal surgeries such as hysterectomy or who are living with the symptoms of pelvic organ prolapse. ⠀
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To find out more about this and all the other amazing HCR®️Programmes follow the link in the bio. ⠀
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®️

09/05/2024

This week, I’ve been working with two remarkable women, each at a different stage of their breast cancer journey. Despite their unique stories and surgeries, the support and care they require from me are remarkably similar.

🩷 We begin with gentle movements aimed at improving flexibility and mobility in the shoulder, arm, and chest.

🩷 Followed by targeted stretches to alleviate tightness and enhance range of motion.

🩷 Deep breathing exercises are incorporated to aid lymphatic drainage and reduce swelling.

🩷 Gradually introducing resistance exercises to strengthen muscles around the surgical site and enhance overall arm strength.

🩷 Scar massage techniques are applied to facilitate healing and prevent adhesions.

🩷 Lymphatic drainage massage plays a crucial role in preventing lymphedema.

🩷 Postural exercises are emphasized to mitigate shoulder and neck pain.

🩷 Additionally, clients receive comprehensive education on self-care techniques, including skincare, nutrition, stress management, lymphedema prevention strategies, and recognizing signs of complications.

Throughout our sessions, we adapt and progress as needed, ensuring each client receives tailored strategies and solutions to support their recovery journey.

Whether you’re facing a recent diagnosis, undergoing treatment, or navigating life beyond cancer, I’m here to offer unwavering support, guidance, and expertise at every step of your breast cancer journey. Don’t hesitate to reach out for personalized assistance.

02/05/2024

One of my clients recently underwent a laparoscopic hysterectomy and is progressing well in her healing journey. As she strengthens, we’ve been gradually advancing her exercise regimen.
During today’s session, we focused on addressing her incision scars. She noted some lingering tightness and restriction, despite their small size, which came as a surprise.

Although laparoscopic surgery is less invasive than open procedures, it remains a significant intervention that can result in scar tissue formation. If not properly managed during the critical healing phase, this scar tissue may lead to adhesions, movement limitations, and potential discomfort. Scar therapy plays a vital role in breaking down scar tissue, enhancing movement comfort, facilitating exercise, and promoting a smoother recovery process.
This is why as part of my approach, I always provide hands-on treatment following any surgical procedure to ensure complete care and optimal outcomes for my clients.

12/04/2024

Every birth is unique.
And giving birth via caesarean is just as important and as valid as a vaginal birth.
There are many reasons why a C-section is performed. Sometimes they’re planned, sometimes they’re not, but it is never because you gave up, or that you wanted an easier option, or that your body let you down or that you didn’t try hard enough.
It’s a just a different path that still requires strength, courage, and resilience.
Your body brought your precious baby into the world, and that’s a monumental achievement.

Remember, what matters most is a healthy baby and a healthy mum.
The method of delivering your baby (or babies) doesn’t diminish the beauty and significance of the event.
Either way, you gave birth.

15/03/2024

It’s World Sleep Day. 🛌 💤

It’s crucial to recognize the profound impact quality sleep has on our overall well-being. Amidst our busy lives, prioritizing sleep often takes a backseat, but its benefits are truly transformative.

Quality sleep is not just about the number of hours you spend in bed; it’s about the depth and restfulness of your rest.
Adequate sleep is essential for:

1. Muscle Recovery: Sleep is when your body repairs and rebuilds muscle tissues.
2. Hormonal Balance: Adequate sleep regulates hormones responsible for mood, stress, and reproductive health, vital for women’s well-being.
3. Immune Function: Quality sleep strengthens the immune system, aiding in overall health and vitality.
4. Stress Management: Deep sleep reduces cortisol levels, helping to alleviate stress and anxiety.

Tips for a Restful Night’s Sleep 😴

1. Establish a Routine: Consistency is key. Aim for a consistent bedtime and wake-up time, even on weekends, to regulate your body’s internal clock.
2. Create a Sleep-Inducing Environment: Make your bedroom a sanctuary for sleep. Keep it dark, cool, and quiet. Invest in a comfortable mattress and pillows to support your body’s needs.
3. Limit Screen Time: The blue light emitted from screens can disrupt your body’s natural sleep-wake cycle. Aim to limit screen time at least an hour before bedtime.
4. Mindful Relaxation: Engage in calming activities before bed, such as gentle stretching, meditation, or reading. Avoid stimulating activities that can interfere with relaxation.
5. Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. Opt for sleep-promoting foods like herbal tea, almonds, or bananas instead.
6. Stay Active: Regular exercise promotes better sleep, but aim to complete your workout at least a few hours before bedtime to allow your body to wind down.

SWEET DREAMS 💤

08/03/2024

“Happy International Women’s Day!
Today, let’s celebrate the incredible progress we’ve made in advancing women’s rights, breaking barriers, and shattering stereotypes. From voting rights to leadership roles, women have achieved remarkable milestones.
However, let’s also acknowledge that our journey towards equality is far from over. Let’s continue to uplift each other, challenge societal norms, and advocate for inclusivity and empowerment for all women, regardless of race, ethnicity, sexuality, or background. Together, we can create a more equitable and just world.
”

03/01/2024

Happy New Year!
First week of January and our news feeds are full of New Year-New You promotions.
There are old diets, new diets, gym memberships, alcohol free drinks, meat free meals…the list goes on.
And while I support moving and fuelling our bodies in a healthy way I think it has to be achievable and sustainable.
January is a bleak enough month anyway, the days are short, cold, wet and dark and personally a hearty warming meal is more appealing to me than a salad (and I love a good salad)
If we try to make lots of changes all at once then there’s a greater risk of feeling overwhelmed and that’s when we’re likely to give up.
If you want to make changes towards a healthier, fitter you then perhaps start small, add in more veggies, lose a bit sugar, add in more movement, drink a bit more water. Small changes are manageable changes.
Happy New Year and Happy Same You 💜

12/12/2023

All set for a Post Natal Nurturing session. 🙌🏼
Postnatal rehab should not be about shedding pounds and getting into jeans.
It should be a journey of healing and nurturing. The focus should be on restoring core strength, pelvic floor function, and overall well-being.
Prioritising the recovery process over social pressures, encouraging self-care and gradually approaching postnatal fitness can be powerful tools for physical and mental recovery.

Address

Wigmore Farm
Basingstoke
RG265QN

Website

https://linktr.ee/holisticbodybarn

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