Katy Folley Wellness

Katy Folley Wellness I am a Specialist pelvic physio, Scar therapist and Pilates instructor. I support women in their journey toward wellness.

Please contact me on Katyfolleywellness@gmail.com

07/05/2026

Lots of you have been asking what I am doing in my rehab- this is me at 10 weeks post op. This is my upper body workout. Which I do twice a week. The reps are 8-12 ( only3 reps for the push ups) and the weight is low 5kg dumbbells max. I listen to my body and focus on form. The weight will go up over time but I will continue to listen to my body and may never get up to my preop weights BUT I am still lifting and still strengthening.
Everybody is unique and just because this is where I am doesn’t mean this is where someone else may be- they could be lifting heavier or lighter and it should be guided by your health care professionals and your own body.
This also only shows one of my work outs, I also do lower body strength, Pilates and everyday I do stretches, scar work and my pelvic floor rehab, which is directed by my own pelvic floor physio. Would you like to see some of the other workouts I do?

Early postoperative on the ward-Circulation exercises - hourly, in compression stocking to reduce the risk of clots and...
27/02/2026

Early postoperative on the ward-
Circulation exercises - hourly, in compression stocking to reduce the risk of clots and keep the blood flowing
Breathing exercises- hourly, deep breathing with 3 seconds and inspiratory hold to improve oxygenation, open up the lower airways as not moving and reduce my cortisol
A fancy wrist band - as a reminder to stay that I have a vaginal pack in place and am on bed rest until it is removed
Catheter- cannot get up to use the toilet so this helps practically as well as rests my bladder during the early stages of recovery

25/02/2026

Time to pack my bag ready for my hospital admission.
🧡Towel
🧡Flannel
🧡Washbag containing- body wash, shampoo and conditioner, toothbrush and toothpaste, brush, moisturiser, lip salve, deodorant.
🧡My regular medication
🧡2 nightdress/ pyjamas
🧡Underwear and pads
🧡Dressing gown
🧡Slippers
🧡Tech- phone and charger earphones
🧡Book or kindle
🧡Sleep mask and ear plugs
🧡Peppermint tea bag, liquorice, fan, pulse point oil., hair tie

I really hope I haven’t forgotten anything🫣

My home set up for the early days post op.I have a footstool by the toilet to ensure I achieve a relaxation of my pelvic...
23/02/2026

My home set up for the early days post op.
I have a footstool by the toilet to ensure I achieve a relaxation of my pelvic floor when I’m on the toilet. I also have a Peri bottle, so I can get the area around my stitches clean easily. I have selected A supportive chair with arms to sit in as I don’t want to strain getting up from a lower or stiffer chair and have popped a footstool ( yoga bolster) in front to rest my feet on to prevent pressure in the back of my thighs and reduce the risk of blood clots. I have also set up a snack station with a one cup kettle, so I do not have to lift a kettle in those first few days to make a hot drink and ‘stole’ my sons mini fridge to keep the milk cool. Being prepared for the early days mean I am less likely to cause strain to my operation site in the early days when the repair is at its weakest.

Snacking😁 I’m a snacker, and I am aware that I will not be doing the cooking for the family initially following my surge...
21/02/2026

Snacking😁 I’m a snacker, and I am aware that I will not be doing the cooking for the family initially following my surgery and I may not feel like eating full meals at first so I wanted to make sure I had a good variety of snacks in that felt like treats but that had some benefits as well so what have I got? 🥤 decaf tea, decaf coffee ( I have my collagen in my coffee) some peppermint tea for wind and digestion and some bone broth. I’ve also got a couple of instant hot chocs for when nothing else will do😂.. Snacks include fruit bars, oat bars, some protein bars and some dried beans. For more substantial snacks I’ve got rice cakes, rice pudding, protein cookies and a porridge ( in case none else is awake and I’m wanting breakfast 😂)
I’m not expecting to eat many of these as I have planned my meals for the first 3 weeks to maximise my nutrition- however never say I don’t like to be prepared🧡?
would you add that I might have missed?

The pre op medication and supplements I am taking.🧡Please remember everyone’s needs will be different in the run up to s...
20/02/2026

The pre op medication and supplements I am taking.
🧡Please remember everyone’s needs will be different in the run up to surgery- please discuss your medication and supplements with your own care provider to ensure you take what is right for you. 🧡 My supplements and medications have been prescribed and discussed with my healthcare providers and deemed suitable for me at this time.

Prehab strength and cardio training - what am I doing? Well obviously what you do should be guided depending on your cu...
18/02/2026

Prehab strength and cardio training - what am I doing? Well obviously what you do should be guided depending on your current levels of fitness and strength, I am maintaining my cardio with outdoor walking and cross trainer, strength work is upper and lower limb weight training- 2-3 months of lower level training while I recover will impact my muscle strength and cardio function so I am trying to optimise it before hand. Currently I am strength training 3 times a week. And doing mat Pilates twice a week.

As I begin to prep for my upcoming surgery, I am mindful that this means I now have very few appointment slots before I ...
09/02/2026

As I begin to prep for my upcoming surgery, I am mindful that this means I now have very few appointment slots before I close the clinic while I recover.
I plan 🤞🏻 to reopen the clinic (with slightly reduced hours) on 14th April
Appointments are available to book both before and after my break on the website

Meal Prep Saturday - so as much as my husband makes a great omelette, his cooking skills are otherwise somewhat limited....
31/01/2026

Meal Prep Saturday - so as much as my husband makes a great omelette, his cooking skills are otherwise somewhat limited. My post op nutrition is really important- protein will support my healing and fibre will keep my bowls working well. I want to have healthy home cooked food, so have spent the morning batch cooking - 40+ portions of food to freeze and be ready for my recovery.

🧡Often women have asked me if I have a place they can come to practice their pelvic floor exercises/ movement and breath...
06/01/2026

🧡Often women have asked me if I have a place they can come to practice their pelvic floor exercises/ movement and breath work so I can check they are doing it correctly between one to one appointments.

🧡Because of this I have set up new four week exercise courses to guide you through and practice your exercises in the studio in a small group of up to 5 other women.

🧡During the sessions there is a chance to ask questions and pick up some more hints and tips on managing your pelvic floor issues.

🧡There will be no need to share anything with the group regarding your reason for attending unless you wish to.

🧡This course will be running every half term during 2026 but with only 5 spots a half term space is clearly limited.

🧡For the first block I have gifted you a New Year discount with the whole course of sessions costing just £60

If you would like one of the spaces either drop me a message, or go to the website where you can book directly through the online group bookings area

For many people, pelvic health symptoms can quietly get in the way of their goals.Perhaps you’ve started a new exercise ...
05/01/2026

For many people, pelvic health symptoms can quietly get in the way of their goals.

Perhaps you’ve started a new exercise routine and noticed a feeling of heaviness or pressure afterward.
Maybe leaks have appeared when running, jumping, or lifting.
Your bladder might be struggling with increased fluid intake, or your bowels aren’t responding well to dietary changes.
For some, existing symptoms make it hard to even consider making changes at all.

The good news? You don’t have to push through or put your goals on hold.

A pelvic health physiotherapy consultation can help you understand what’s happening in your body and give you practical, personalised strategies to support your goals — whether that’s exercising with confidence, improving bladder or bowel function, or simply feeling more comfortable day to day.

This year, pelvic health can be part of your self-care plan.
Small, informed changes can make a big difference — and you deserve to move forward feeling supported and confident.

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Brentwood
CM145AB

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Tuesday 9am - 5pm
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