Your Time Pilates

13/01/2026

🔥 Spicy topic of the week: pelvic floor 🔥
I keep hearing the same thing from instructors:
“I know the theory of overactive vs underactive pelvic floor…
but I don’t actually know what that looks like in clients IRL.
And I’m terrified of getting it wrong.
Is it just… more Kegels?”
At the same time, I’m seeing loads of free pelvic floor workshops doing the rounds 👀 that:
• tell you everything you’re doing wrong
• make it sound wildly complicated
• tease some magical framework
• then quietly (or not so quietly) suggest you remortgage your house to get the answers
This seriously pi**es me off.
(Yes, I’m properly fired up.)
So I’ve started working on something to fix it.
Not a doom-and-gloom pelvic floor scare fest.
And definitely not a bait-and-switch.
Just something that helps instructors stop guessing and feel clearer about what they’re seeing and teaching.
It’ll be running at the end of March.
If you want the details when they’re ready, just comment or reply with PELVIC FLOOR and I’ll make sure you’re first to hear.
Right. I’m climbing off my soapbox now.
Happy Tuesday, you gorgeous lot 💛

07/01/2026

For anyone still in a mince pie coma 👋
(Not another w&nky “new year, new you” message!)

I meant to be back in full swing this week… but between actual mornings again and icy pavements, I’ve nearly gone arse-over-tit on the school run more than once already. January, eh.

This time of year loves to ask:
What are you changing?
What are you adding?
What are you doing differently?
Which can quickly turn into:
“I need to do more.”
“I should be further along.”

Exhausting.

So this week, I’ve been flipping the question with clients.
Instead of what can I add?
I’m asking:
👉 What can I STOP doing?
Stop saying yes to the client that drains you.
Stop working in ways that leave you knackered.
Stop piling more onto an already full plate.

Because most of us don’t need another goal.
We need permission to let go.

If you’re easing into the year feeling behind or out of sync – you’re not fu***ng anything up. You’re human. And you don’t need to fix everything in January.

Sometimes the most powerful shift is deciding what you’re done with 💛

Tell me: If this year was about letting go instead of adding… what would you stop doing?

30/12/2025

I made you a little late Christmas present 🎁

Free Pelvic Floor Guide

Anyone else in that weird between-Christmas-and-New-Year fog? 😵‍💫

The days blur into one, you’re living off chocolate, and suddenly your brain goes:

“Right then. January. New year. New plans.”

Also – am I officially old because I was far too excited to get a bread knife and a Sodastream for Christmas? Asking for a friend.

Anyway.

I made you a little late Christmas present 🎁

If you teach postnatal clients and pelvic floor work still feels like guesswork

(tight vs weak, cues that actually land, when to refer out)… this will help.

🎁 FREE Pelvic Floor Essentials Guide

👉https://www.yourtimepilates.com/free-guide-pelvic-floor

It’s for instructors who are done with

“just do Kegels”

and want to actually understand what’s going on, without overcomplicating it.

Have a read when you’re ready. No rush. It’ll still be there once the mince pies are gone and real life returns.

PS. I’m also planning a pelvic floor workshop for Pilates instructors in early 2026.

If that’s your jam, comment "PF" below and I'll add you to the waitlist x

16/10/2025

I know I’ve been talking about the Bridging the Diastasis Gap workshop a lot lately 😅
But I’ve already had a few messages today from instructors asking if they can still get the replay…

So I thought I’d check in, if I shared the link to grab it, would you want it?
It was such a cracking session, loads of lightbulb moments and practical takeaways.

👇 Let me know if you’d like the link and I’ll pop it in the comments.

15/10/2025

🚨 Final reminder! 🚨
Bridging the Diastasis Gap goes live tomorrow at 11am (UK) - and then it’s gone.
No more sign-ups.
No more replay access.
No more excuses.
I’m not running another Diastasis Workshop this year 👀
So if you’ve been putting it off, ask yourself…
🔥 Am I really confident training postnatal clients?
🔥 Do I actually know how to assess and modify for Diastasis?
🔥 Or am I still hesitating, guessing, and hoping I’m doing it right?
Because here’s the thing:
💡 Your postnatal clients aren’t waiting for you to “figure it out later.”
💡 They need help NOW.
💡 And they’re trusting you to know what the hell you’re doing.
If you’re even a little unsure - this workshop is for you.
🎓 Bridging the Diastasis Gap Workshop
📅 Thursday 16th October, 11am UK
💰 £37 | 🎥 5-day replay | 🏅 CPD Certified
👉Click here to grab your spot: https://yourtimepilates.thrivecart.com/diastasisworkshop/
Don’t be the instructor who wishes they’d taken action - be the one who knows exactly what to do next time a postnatal client walks in.
Alice x

15/10/2025

I wanted to share a few of my go-to Pilates moves for Diastasis clients (the ones I always come back to because they just work):
🧘🏼‍♀️ Bird Dog
🧘🏼‍♀️ Dead Bug
🧘🏼‍♀️ Rib Cage Closure
🧘🏼‍♀️ Side Lying Leg Lifts
🧘🏼‍♀️ Shoulder Bridge
They’re simple foundations, but when you teach them well, they do so much more than just “go gentle.”
They help reconnect the pelvic floor, breath, and deep TVA so clients can actually start to rebuild function — and confidence.
But here’s what I’ve learned after working with hundreds of postnatal clients (and training a fair few instructors along the way):
👉 Exercises alone aren’t enough.
You can’t just follow a list — you need to know how to assess properly, what to modify, and when to progress with confidence.
That’s the part most training skips over… and it’s exactly what I’ll be teaching in my upcoming workshop Bridging The Diastasis Gap.
It’s happening Thursday 16th October, 11am UK time, and it’s a really practical, no-fluff session to help you feel ready for Diastasis clients (not panicked when they show up!).
🎓 CPD certified
💰 £37
🎥 Replay included
If Diastasis clients make you hesitate or you just want to deepen your confidence, you can check it out here 👉 https://yourtimepilates.thrivecart.com/diastasisworkshop/
Happy teaching,
Alice x

13/10/2025

I hear this ALL the time - and you’re absolutely right! It’s not our remit to diagnose.

Most mums are offered a 6-week GP check-up postpartum, where, in theory, conditions like Diastasis or Prolapse should be picked up.

If significant, they should be referred for specialist support (like a women’s health physio).

BUT… here’s the problem 👇
🚨 Too many mums slip through the cracks.
🩺 GPs often don’t have time to conduct thorough assessments.
🧾 They get ‘cleared for exercise’ with ZERO guidance on what that actually means.

And that’s exactly when they walk into YOUR class, saying:
💬 “Something doesn’t feel right, but my GP said I’m fine.”
💬 “I’ve still got this bulge in my tummy.”
💬 “I leak when I run, but they told me to just do Kegels.”

👉 This is why your role as a postnatal instructor is CRUCIAL.
💡 Your initial assessments matter – they help identify if a client needs referral or if you can safely start their recovery journey.
💡 Your knowledge gives them confidence – so they’re not left in the dark, guessing their way through postnatal rehab.
💡 Your expertise fills the gap – bridging the knowledge & support they never got from the medical system.

If you work with postnatal clients, you NEED to know how to assess, modify, and progress Diastasis Recti properly.

That’s exactly what I’ll teach you inside Bridging The Diastasis Gap, my CPD workshop designed to give you real, actionable strategies (not just the outdated “avoid crunches” BS advice).

🎥 Live on Thursday 16th October (UK time) | Replay available
💳 Join for just £37 and never second-guess your assessments again!

https://yourtimepilates.thrivecart.com/diastasisworkshop/


Drop “DRA” in the comments if this hits home & share with an instructor who needs this!

16/09/2025

When it comes to postnatal recovery, most instructors think they need to throw everything at a client to make progress - TVA, pelvic floor, posture, load, breath, mobility… all in one go.

The truth? That’s a one-way ticket to overwhelm (for you and for her).

Here’s the shift:
👉 Small changes create big breakthroughs.

Like teaching a mum to sync her breath with her pelvic floor before you add anything else.
Like helping her notice her ribcage position before you even talk core strength.
Like cueing her to release tension in her jaw so her pelvic floor can finally let go.
It’s these tiny adjustments that suddenly make her go:

“Oh! I can feel it. My body actually works.”

And once she feels that connection, the rest flows so much easier.

This is exactly what my Postnatal Core Rehab Method students learn: how to strip it back to what matters most, instead of drowning in protocols and progressions.

👉 Next time you teach, try focusing on just one small tweak. Watch how it changes everything.

On Thursday I’ll share a story of a mum who went from unsure and disconnected to literally standing taller and saying, “yes, my body IS great” after one of those small tweaks. Don’t miss it.

Alice x

If diastasis is the thing that makes you second-guess yourself most, you’ll love my next workshop: Bridging the Diastasis Gap. Waitlist opens soon - comment “waitlist” if you want to be first to hear.

11/09/2025

Why postnatal rehab is just like learning to drive 🚘

Hey . Remember that first driving lesson where you thought, ‘there is NO way I’ll ever do all this at once’? Yep. Postnatal rehab is basically that.

My lessons were with my sister Clemmie - a so-called “cost-saving measure” from my parents. In reality, it meant more laughing and piss-taking than actual driving. My poor instructor Ron didn’t stand a chance. 😂

Ron nagged me with the same thing over and over:
👉 Check your mirrors.
👉 Check your mirrors again.
👉 Did you check your bloody mirrors?!

At first it feels ridiculous - of course you know you’ve got to do it - but the repetition is there for a reason. Until it becomes subconscious, it has to be conscious.

That’s exactly how postnatal core + pelvic floor rehab works.

After nine months of a juicy baby bum up in your ribs and a heavy baby head pressing down on your pelvic floor, the beautiful synergy between your diaphragm, pelvic floor and abdominal wall gets disrupted. Those muscles lose their tensegrity, their firmness, their timing.

Sometimes they’ll quietly reconnect themselves.

But often, there’s a period of “mirror-checking” where you’ve got to cue:
👉 Exhale
👉 Pelvic floor
👉 Abdominals

Over and over, until the body remembers how to do it on autopilot again.

That’s not over-coaching - that’s re-patterning. And it’s the foundation of every safe, effective diastasis programme. Because if that pressure system isn’t back online, you’ll see doming, bulging, and strain through the linea alba, especially in your diastasis clients.

It’s the boring “mirror checks” that lead to smooth, subconscious driving later on.

✨ This is exactly the kind of strategy we’ll be digging into inside my Bridging the Diastasis Gap workshop in October. You’ll walk away knowing how to give your postnatal clients the right mirror checks at the right time.

👉 If you want to be the first to know with all the details, click below to join the waitlist for the workshop.

In the meantime, keep checking those mirrors!
Alice x

Join the waitlist for Bridging the Diastasis Gap, a live workshop for Pilates instructors on confidently assessing & supporting postnatal clients with DRA.

30/05/2025

Feel like your body just isn’t yours anymore since having your baby? 😩

You’re not alone – that connection can take time to rebuild, and that’s okay.

The good news? You don’t need to live with that wobbly, weak, or “off” feeling forever. Postnatal Pilates isn’t about bouncing back, it’s about regaining yourself 🩵

That’s exactly why I created Mama Moves — my 5-day email series full of gentle, effective stretches designed specifically for postnatal bodies.

It’s gentle. It’s targeted. And it’s designed to help you:
✨ Neck + shoulder relief (hello, feeding and carrying!)
✨ Gentle movements to ease tension + boost circulation
✨ Feel strong, stable, and confident in your body again
✨ Easy to follow, even when you’re nap-trapped or short on time

And the best bit? You can start small — from your living room floor, in your PJs, even with a baby nearby 🍼

This 1 minute video is just an insight into my 5-Day Mama Moves email series. Let’s make movement feel doable again. Download it now: https://www.yourtimepilates.com/mamamoves

You’ve got this, mama 🫶

Alice x

28/05/2025

Let’s be real… some days you just won’t feel like it.

But showing up anyway? That’s where the magic happens. 💫

🤷🏼‍♀️ Running your own business is hard.
🤷🏼‍♀️ Finding your own clients is hard.
🤷🏼‍♀️ Making consistent income is definitely hard.

But staying true to the vision you had on day one—even when it feels messy, overwhelming, or like nothing’s working?

That’s the difference between a short-term fling and a lifelong dream. ✨

🌷 Remember why you started.
🌷 Surround yourself with people who get it.
🌷 Lean into a community that lifts you up on the hard days.

Here’s the thing—

Is this business your “let’s see how it goes” experiment? Or is it the thing that’s going to build your future?

If it’s the second one (and I’m betting it is 💁🏼‍♀️), then don’t give up on it every time it gets tough.

Tell me below 👇🏼 What keeps you going when motivation feels low? Let’s chat in the comments. You’re not doing this alone. 🩵

26/05/2025

If you’ve ever stared at your phone wondering what the heck to write in a caption… you’re not alone.

I see it all the time — amazing instructors, confident in the studio, completely freeze when it comes to showing up online (this is why I work closely with a social media manager!)

Your postnatal training likely never taught you how to share what you know in a way that connects with the people who need your help.

But it doesn’t have to be complicated — and you definitely don’t need to sound like anyone else to make your content ‘work’.

Here’s how my social media manager explained it to me: like a sandwich…

🥪 Top slice: Your hook — a bold statement or relatable question to stop the scroll
🥪The filling: Share the story, insight or experience. Speak in your voice, like you’re chatting with a friend who needs this advice
🥪 Bottom slice: Wrap it up and add a call-to-action — tell them exactly what to do next (comment, message, download, etc.)

Makes more sense right?! When you learn how to make your content feel like a conversation, it stops feeling like a performance — and that’s when your content becomes powerful 💥

Because here’s the thing… You can’t support postnatal women if they don’t know you exist.

And you can’t build trust if you’re hiding behind perfection or fear. It’s time to fill the gap between your clinical knowledge and your online presence — and I’m here to help you do exactly that.

If you want to feel more confident about marketing yourself to work with postnatal women, comment POSTNATAL and let’s chat!

Alice x