Essence Revive - Body & Mind Wellness

Essence Revive - Body & Mind Wellness Body & Mind Health Coach - Mat Pilates, Chair Pilates, Massage, Reflexology, Hypnotherapy and Nutritional Therapy

My passion for the health and wellness of my clients is endless! From building the core strength and joint health of my Pilates clients; reducing the pain of stressed out shoulders or a pulled hamstring for a massage client; reducing stress and anxiety for my Hypnotherapy clients; or significantly reducing health symptoms associated with menopause, ibs (to name just a few) with Nutritional Therapy or Reflexology..... my life's goal is to build body & mind wellness always!

15/12/2025

On the Eighth Day of Christmas...

The Shoulder Bridge is one I rarely "schedule" officially but always throw in when the class are looking like they need a bit of TLC and need something soft but mighty. It's such an great move for articulating and subtly strengthening the posterior chain of muscles in a gentle way that's suitable for almost anyone! It's hard to find anything to dislike about this one...
❤️❤️❤️

Key Pointers...
- Take care not to hyper extend your lower back by pushing the hips up too high (aim for a nice straight line)
- Make sure knees stay directly stacked over ankles so as not to stress out the knees.
- Remember to engage the Glutes but also pull belly button to spine so that core muscles are engaged
- May not be suitable for those with low BP due to the inverted position, taking your hips above your heart

Disclaimer: Any advice or instruction seen here does not take the place of advice from your own practitioner, so please do seek advice/ diagnosis for any new or undiagnosed pain or limitation or for any existing spinal condition

14/12/2025

On the Seventh Day of Christmas...🏐🏐🏐

Lucky number 7 today... and the one that always raises a smile in class! 🥰🥰 It's also the one that proves Joe had a sense of humour.

There are in fact 4 rolling positions in the original 34 - I think of this one as the "entry level" one - with the Seal, Open Leg Rocker and The Crab as being a bit more technical and tricky to master. And this one is a favourite of mine for two reasons..

1) it makes me feel like I'm 5yrs old and free
2) nothing quite stretches out the fascia of your back muscles like this...

There are of course caveats as before... this is NOT the one for any spinal condition where flexion is contraindicated (osteoporosis, disc injuries etc) and great care should be taken not to roll onto the neck area. Plus... I recommend a thicker mat (10-15mm) for this move.. 😘

I remember my daughter having a term of Pilates at school a few years back and she was positively scathing about the fact that the other kids were "rolling around all over the place Mummy.. they had no control!"... 😂😂😂 So remember... it may be fun, but controlled rolling in a straight line is still key.. 😘

Disclaimer: Any advice or instruction seen here does not take the place of advice from your own practitioner, so please do seek advice/ diagnosis for any new or undiagnosed pain or limitation or for any existing spinal condition

#

Chair Based Pilates - January 2026 Bookings OpenIs there someone in your life who needs that little nudge towards rebuil...
14/12/2025

Chair Based Pilates - January 2026 Bookings Open

Is there someone in your life who needs that little nudge towards rebuilding some strength and independence? How about gifting them a voucher for their first term of Chair Pilates? That's exactly what me and my husband did for his parents last Christmas. Sadly they're too far away to join our classes at Essence - but with his mother recovering from a double hip replacement and his father battling arthritic knees - we knew it was time. And they haven't looked back and made new friends along the way!

We have limited spaces available in our Wednesday and Thursday classes in Castlecroft this January, and these classes are perfect for anyone (all ages welcome) whose mobility is limited - including (but not limited to) the following health conditions;

- Recovering from recent injury or surgery
- Struggling with hip/ knee arthritis
- Osteoporosis or spinal degeneration
- Neurological conditions including neuropathic pain
- Lower limb weakness
- Autoimmune conditions or chronic fatigue
- Compromised balance or trouble standing/ bending
- Blood pressure issues

The classes are taught in 4 week terms (£36 for each term) with options to do some extra online strengthening sessions between classes.

We create a safe and friendly (and often very chatty 😘) environment where everyone can work at their own pace - with plenty of adaptations for anyone needing them.

Booking is essential - so get in touch to book you place or buy your loved one a voucher - and get your health back on track!

Natalie - 07740 352604
nataliemcmurtrie@icloud.com






13/12/2025

On the sixth day of Christmas... Single Leg Stretch


Christmas brings with it a lot of unintentional "inactivity" and our bodies can end up seizing up; so we crack on today with a double bill of not one, but TWO original moves... the fabulous Single/ Double Leg Stretch.

I love how versatile these pair are, and the amount you can layer it to build the challenge as your core strength grows. Targeting not just the lower abdominals but also the upper! 🙌❤️🙌

Variations include supporting your head with a cushion/ squidgy ball.. for those who are still building their upper abdoms or whose necks often take the strain. As well as the ultimate choice of "to hold or not to hold" (the leg in). There is a little something for everyone!!

Disclaimer: This move will not be suitable for anyone with cervical (neck) vertebrae issues, or with a Diastasis Recti. For those conditions consider keeping the head down, or supporting with a cushion/ ball. Any advice or instruction seen here does not take the place of advice from your own practitioner, so please do seek advice/ diagnosis for any new or undiagnosed pain or limitation or for any existing spinal condition.

When I ask of my beautiful Pilates community... they REALLY show up!! Even with so many off sick from our classes this w...
13/12/2025

When I ask of my beautiful Pilates community... they REALLY show up!! Even with so many off sick from our classes this week... you lot really are incredible and your support for our annual 🎄🎄🎄🤶🤶🤶 fundraiser, this year has raised a staggering £468!!!!!!!!
Thank you from the bottom of my heart for all your support and your endless tolerance of wearing antlers and hats as well as your jumpers in class. A special mention for Ken's light up hat and Keith's bah-humbug post-it note "Xmas" pinned to a normal jumper 🤣🤣🤣🙌🙌🙌

❤️ ❤️ ❤️

12/12/2025

On the Fifth Day of Christmas... The Mighty 💯

Sooner or later this had to happen... the infamous 💯 and to be honest, despite the faux moans and dramatic sighs... I think there's a lot of love for the most famous of Joe Pilate's original 34.

He tended to START with this one (not sure my lot would stay for the rest of class if we did that! 😂😂)... whereas for us it signals the end... a last hurrah if you like... and is usually followed by some deep sighs and a small collapse into the mat! 😂

And... there's a version for everyone! From feet down and head supported (key for those with neck issues), to the full Monty (what I describe as a level four) with neck extended and legs out at a diagonal angle. In this version both your upper and lower abdominals get in on the fun!!

Whatever happens, keep the core active - if your back starts to arch (or strain in any way) take it down a level until you can maintain your spine connection with the mat. And look after those necks; you can support your head if needed and still focus on drawing the two sides of your rib cage towards your sternum and down towards the mat.

Disclaimer: Any advice or instruction seen here does not take the place of advice from your own practitioner, so please do seek advice/ diagnosis for any new or undiagnosed pain or limitation or for any existing spinal condition.

11/12/2025

On the Fourth day of Pilates Christmas...
🧜‍♀️🧜‍♀️🧜‍♀️

The Mermaid (or Merperson if you prefer 😘🧜‍♀️😘)... aka the move that saved my back in both pregnancies! And this one, in contrast to the last, is a bit of a crowd pleaser in class... part beautiful deep stretch, part deep core work... but admittedly not an original Joe Pilates move.

Not too many issues with this one, except that those with knee/ hip tightness/ injury, may find the seated position out of their reach. If that is the case, it can be done cross legged. It's also a great one to show up issues of imbalance and tightness in the two side of the body.

Some getting started advice...
🧜‍♀️ Extend the left arm straight up above your head. Keep your the shoulder down, away from your ear.
🧜‍♀️ Keep your left bottom cheek grounded (when coming to the right... and vice versa) as you lengthen your spine and grow tall through the crown of your head.
🧜‍♀️ Take all of that length over to the side keeping both sides of your waist long.
🧜‍♀️ Don't let your ribs pop forward as you curve to the side – connect them to the pelvis.
🧜‍♀️ Your support hand (the one on the floor) moves further away from your body to increase the stretch.
🧜‍♀️ Keep your shoulders down and settled in your back, even at the farthest point of your reach.
🧜‍♀️ To return... press your opposite sit bone down into the mat. Then use your abs to begin to bring your torso up.
🧜‍♀️ Repeat 2-3 times each side...

And enjoy that feeling of freedom as you stretch and breath into parts your lungs that are usually squished...

Disclaimer: Any advice or instruction seen here does not take the place of advice from your own practitioner, so please do seek advice/ diagnosis for any new or undiagnosed pain or limitation you are experiencing.

10/12/2025

Thursday 7:45pm - Intermediate Pilates
Starts 8th January 2026

This class recently earned the comment "I always assumed the class would just be me and a mat.. and to be honest i thought I'd get bored........"

And the lady in question quickly realised that our classes (in general, but none moreso than our Thursday late class).. make use of a real variety of equipment which challenge, intensify and add interest (and often humour!) to the classic repertoire of mat pilates moves!

Sometimes we use classic bits of equipment - such as the squidgy the and the and most recently the mighty ... but we also get a little experimental... Broomsticks? Plastic cups? And even (during lockdown.. ) Pumpkins... and Toilet Rolls

When used correctly.. they can create similar effects and challenge to a class.. without the massive cost

And when I have a new challenge to try out.. my Thursday late crew down at Castlecroft are my willing band of guinea pigs.. some moves we keep, some we don't 😘

So if you like a challenge, have a good basic level of fitness.. and want to join in the fun, get in contact with Natalie on 07740 353604

Classes are taught in 4 week terms - £36 for the term. New term starts Thurs 8th Jan 2026.

10/12/2025

On the Third day of Pilates Christmas... (the one where I get a bit naggy... 😘😂)

Prone Leg Pull... and yes (to my existing classes)... I can see your eye rolls from here... 😂 It's fair to say I'm getting the least popular ones out the way first... 🥰🥰🥰

The Mighty Prone Leg Pull.... and I must confess, in-spite of all the protests... I bloody love this beast of a move! One of the original 34 Joseph Pilates moves and absolutely brilliant for core and shoulder strength as well as some much underrated Toe Mobility work.

I definitely get a little naggy on the planking in this one.. so I would strongly recommend getting some feedback on your plank. Do it in front of a mirror or get someone to video you... AND IF you are prone to a high or a droopy bottom, then please drop your knees and follow my instructions for a half plank instead. Trust me on this one!!

Don't get too hung up on when to breathe (as long as you ARE breathing and not holding your breath) and aim for 6-8 pairs.. with a stretch back into Child's Pose whenever your core is about to give out or if you feel any pain in your back. And as ever - please read the disclaimer below.. ❤️

Disclaimer: this move contains planking, which is not suitable for certain shoulder/ spinal condition. Any advice or instruction seen here does not take the place of advice from your own practitioner, so please do seek advice/ diagnosis for any new or undiagnosed pain or limitation or for any existing spinal condition.

09/12/2025

Chair Based Pilates - January 2026
Time to make a start on regaining some strength and independence? Listen to what some of our regulars have to say... and we have spaces in two of our Chair Based Pilates Classes as follows;

Mon 11:30am - Bradmore - waiting list
Wed 10:30am - Good Shepherd - 3 spaces
Thur 11:30am - Good Shepherd - 1 space

What is Chair based Pilates? In short... it's about making Pilates and all its fabulous health benefits accessible to those whose mobility is compromised by long term health conditions, joint degeneration, chronic pain, chronic fatigue, injury or recovery from surgery. Our focus is on giving people back their functional movement to enhance their life, reduce their risk of injury and give them back some independence.

Plus we plan on having some fun along the way! 🥰

The classes are taught in terms of 4 weeks (£36).

Interested or know someone who might benefit - get in touch to book your place. Call/ message Natalie on 07740 353604

09/12/2025

On the Second Day of Christmas... 🪚🪚🪚

The Saw.... duh duh duhhhhhhh..... (dramatic pause....) 🪚🪚🪚

Yes, I am fully aware some of you have just recoiled in horror and I'm not gonna lie, I used to be a too. But one day something clicked and my tight hamstrings (from years of running) realised I came at them from a place of love... ❤️🪚❤️

I love the way this move really shows up your right/ left imbalances (particularly in hip tightness) and that there can be a world of difference between an evening Saw and a morning Saw... telling real stories about where your body is at! 🪚🪚🪚 (just got very excited that there is a 🪚 emoji!! 😂🥰❤️)

Pointers for this one include

🪚 Pull your bellybutton to spine as you flex and twist (to give you the space to twist and flex forwards as well as keeping your core active)
🪚 Don't keep looking to the side (as I do in this video 🤦‍♀️) but look in the direction of travel
🪚 If you struggled to sit up out of your hips with a straight spine, try perching towards the front of a yoga block/ large hardback book/ small firm cushion..
🪚 Fully extend that back arm - it can go a little bendy as you concentrate on the front one
🪚 Watch out for those shoulders hitching up when you straighten up and drop them down again
🪚 Pay attention to imbalances between the two sides.. gently work on evenning them out
🪚 Aim for 6-8 pairs of these
🪚 Try doing all that with a smile!!! 😘😘

Disclaimer: this move contains spinal flexion and rotation, which is not suitable for certain health/ spinal conditions; including but not limited to Osteoporosis. Any advice or instruction seen here does not take the place of advice from your own practitioner, so please do seek advice/ diagnosis for any new or undiagnosed pain or limitation or for any existing spinal condition.

I used to find this time of year really hard; the loss of daylight, the cooler temperatures, the re-emergence of bugs, a...
10/09/2025

I used to find this time of year really hard; the loss of daylight, the cooler temperatures, the re-emergence of bugs, and the start of slippy season (first the leaves and then the ice).
But what's the use in dreading it? So finally I took a leaf out of the Scandinavian book; embracing the changing seasons and focussing on getting my body and mind prepared. This week has seen these autumn tweaks... 🍁🍂🍁🍂

🦶- focussing in my classes, on strengthening our feet and ankles to build balance and resilience against trips and slips
🌻- who isn't instantly cheered up by these gorgeous bursts of colour - like bringing the sunshine in
☀️- getting natural light on the back of my retina first thing in the morning (within an hour of waking) to set the best circadian rhythm and build better sleep
🍊- making my favourite bug busting golden tea; blitzing fresh ginger and turmeric with whole oranges and lemons (peeled) and a pinch of cayenne - freezing in cubes to dissolve in hot water at the first sign of a bug
🥘 - batch cooking my favourite comforting lentil dals with tonnes of anti-inflammatory garlic, ginger, turmeric and other spices to soothe my soul on cold days

We can't stop the changes but we can definitely be ready! 🍁🍂🍁🍂🍁

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