Evolve Health & Wellbeing

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Evolve Health & Wellbeing

25 years in Health & Wellbeing: Physiotherapy, Pelvic and Women’s Health, Pilates, Yoga
✨Integrative Coaching for Women

30/10/2025

After yesterday’s poll, 67% of you said you’re still not sure if you’re doing your pelvic floor exercises right — and honestly, that’s not surprising.
The truth is, more squeezing isn’t the answer.
Your pelvic floor doesn’t work in isolation — it’s part of your breath, posture, and nervous system. When we learn to move and breathe differently, things start to change.
Save this post if you’ve ever felt confused by pelvic floor advice 💧
And if you’d like to start with small, simple changes, DM me the word HABIT and I’ll send you my free guide 🌿

28/10/2025

Still leaking even after doing your Kegels?
You’re not broken — you just need smarter support.
Your pelvic floor doesn’t work alone. It responds to your breath, posture, habits and even your stress levels.
So before doing more squeezes, start with awareness. Relax, breathe, then lift — and let your body work with you again.
Save this for later or share it with a friend who’s tired of hearing “just do your Kegels.”
DM me HABIT if you’d like my free guide that walks you through small changes that make a big difference. 🌿

26/10/2025

So many women tell me they leak “just a little” when they laugh, sneeze, or go to the gym — and assume it’s just part of midlife.
But often it’s these small, everyday bathroom habits that quietly make things worse.
The good news? You can retrain your bladder and rebuild confidence again.
Save this post so you can check your habits this week, and if you’d like my free Midlife Bathroom Habits Audit — with the full checklist and small shifts that make a big difference — comment HABIT below and I’ll send it straight to you.
Follow for more on pelvic floor health, bladder confidence, and midlife wellbeing.

21/10/2025

Little leaks.
That “just in case” wee before you leave the house.
The quiet worry that this is just how midlife is now.
It’s not.
What I see again and again in clinic is that so many midlife women live with bladder leaks, urgency and pelvic floor changes, thinking it’s just part of getting older or perimenopause.
But your bladder can be retrained, and your pelvic floor can get stronger, without endless Kegels or giving up the things you love.
I’ve created a simple, free guide called the Midlife Bathroom Habits Audit. It walks you through small daily changes that calm the bladder, reduce leaks and rebuild confidence.
Because pelvic health in midlife isn’t about perfection, it’s about progress, and your body can change.
Comment HABIT below and I’ll send it straight to your inbox.
Follow for real, evidence-based tips on pelvic floor health, bladder control, perimenopause and confidence after 40.

16/10/2025

Ever feel like somewhere along the way…
you lost a little of you?

After stepping outside my comfort zone on my recent solo travels, I was reminded how easy it is in midlife to forget what lights us up.
Between responsibilities, hormones, and the noise of everyday life, we can start to feel a bit… dulled.
But that spark? It’s still there — waiting to be reignited.
✨ Here are 4 gentle ways to begin again:
1️⃣ Rediscover your passions
2️⃣ Prioritise self-care (guilt-free!)
3️⃣ Share the wisdom you’ve earned
4️⃣ Connect and reconnect
Because this season of life isn’t about losing your shine — it’s about reclaiming it. 💛
➡️ Swipe through for your midlife spark reset.

💬 Tell me in the comments — what helps you feel most alive lately?

10/06/2025

We’ve been left in the dark for too long.

No one taught us how our pelvic floor changes — or how to care for it.
Not at school. Not at the GP.
And even now, in midlife, most women still aren’t getting the full picture.

Here’s what I wish every woman knew:
⁣
1️⃣ Leaks are common — but absolutely treatable.
2️⃣ A tight pelvic floor isn’t a strong one. Strength needs softness too.
3️⃣ Oestrogen loss affects your pelvic tissues — yes, including how things feel during s*x.
4️⃣ Symptoms often whisper. If you feel pressure, heaviness, or tension… listen.
5️⃣ You’re not broken — and you’re not alone. Support exists. Please don’t wait.

✨ This is why I’ve written a book — to put this knowledge into your hands.
No jargon. No shame. Just evidence-based answers and support that actually helps.

💌 Want a sneak peek? DM me “BOOK” and you’ll be first to read an early chapter when it’s ready.

01/06/2025

✨ You hold the power to your own healing ✨
Not because you have to do it alone.
Not because everything is “fixed.”
But because somewhere inside… you already know what you need.

This post is a gentle reminder:
🌿 Your body holds wisdom.
🌿 Your healing is not something to chase — it’s something to remember.
🌿 The answers often come when we pause long enough to listen.

As a women’s health physio and therapeutic coach, I’ve learned to wait and witness.
Often, the most powerful healing begins not with advice —
but with silence…
and a woman’s voice, finally heard.

🌀 If you’re navigating perimenopause, pelvic health challenges, or simply feeling disconnected —
you don’t have to push or perform your way back to wellness.
Sometimes, it starts with one breath. One pause. One quiet knowing.

✨ Save this post to revisit when you need a reminder.
💌 Share it with a friend who’s on her own healing journey.

21/05/2025

Your v***a deserves better.
What you put on your intimate areas doesn’t just sit on the surface—it can impact your hormones, your comfort, and your confidence.

This post shares clean, hormone-safe, pH-balanced products that support vaginal and v***al health—without disrupting your microbiome.

These products are UK based and may have different brand names and availability outside of the Uk.

Whether you’re managing perimenopause, menopause, pelvic pain, vaginal dryness, or using topical oestrogen, these are free from:

Fragrance
Parabens
Glycerine
Glycols
Other hormone-disrupting irritants
Becoming an ingredient detective means making informed, empowering choices about your body. Because intimate health IS health—and you deserve nothing less.

Want to learn more?divine and *x are excellent resources for evidence-based, shame-free education around s*xual health, intimacy, and pelvic wellbeing.

Save this post for when you’re restocking.
Share it with a friend who needs it.
DM me “CLEAN” if you want help choosing what’s right for you.

01/05/2025

Midlife is so often framed as a crisis — but it’s not.
It’s a transformation.

I wish more women knew how natural it is to feel the shifts, the questioning, even the letting go.

You’re not broken.
You’re evolving.

I offer therapeutic coaching for midlife women ready to move through this powerful season with more self-trust, resilience, and compassion.

If this speaks to you, DM me “GROWTH” or click the link in my bio to learn more about coaching support.

29/04/2025

Pelvic pain can leave you feeling isolated, exhausted, and unseen.
But you are not alone — and you are not broken.

Whether you’re living with endometriosis, adenomyosis, painful intimacy, or chronic pelvic pain,
you deserve support that sees all of you — not just your symptoms.

Your pain is real.
Your story matters.
Healing is possible.

I offer therapeutic coaching for women navigating pelvic pain, blending science, somatic awareness, and deep compassion — to help you reconnect with your body and your strength.

If you’re ready to feel supported, DM me “SAFE” or tap the link in my bio to book your free 15-minute call.
You don’t have to figure this out alone.

*x

24/04/2025

Rest or Resistance?
How to tell the difference when your body wants to stop.

You’ve heard it before—“just listen to your body.”
But what if your body is whispering mixed messages?
For women in midlife, training, healing, or just trying to keep up… that whisper can feel confusing.

Our bodies are designed to conserve energy—
That’s survival.
But sometimes what feels like “I need rest” is actually resistance, fear, or an old pattern keeping us small.

So how do you tell the difference?

In this post, I’ll help you explore:
→ What true rest feels like
→ How to spot subtle resistance
→ The “space between” pushing and pausing—where your real wisdom lives

I created this from my own lived experience—and what I see daily in my work with women navigating stress, change, and hormonal shifts. This is deep, nuanced work—but it’s worth it.

Save this post for when you’re not sure what you need.
Follow for more midlife mindset, movement, and nervous system support.

Ready to explore this together? DM me “check-in” and I’ll send you a somatic prompt to help tune in.

07/04/2025

What permission are you ready to give yourself today?

We spend so long waiting—
For rest.
For change.
For someone to say it’s okay to want more.

But midlife is your moment to reclaim power.
To give yourself what you’ve always needed—without waiting.

These 5 powerful permissions have changed my life…
and the lives of so many women I work with.

✨ Save this post for when you need a reminder.
✨ DM me ‘PERMISSION’ if you’re ready to be supported in giving yourself more space, strength, and softness in this next chapter.

Address

19 Saxon Square
Thame
OX92FS

Website

http://Evolvehealthwellbeing.co.uk/, https://evolveintegrativecoaching.com/

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