Essence Revive - Body & Mind Wellness

29/01/2026

To all of my fabulous Pilates community.. THIS is why we practice this in class.. 💕💕💕

https://www.bbc.co.uk/future/article/20260114-the-surprising-benefits-of-standing-on-one-leg?fbclid=IwRlRTSAPowJ9leHRuA2FlbQIxMQBzcnRjBmFwcF9pZAo2NjI4NTY4Mzc5AAEeOvAFQ4ExMXIN-KtvI4uUgE0_z4IIoKMnILV7eBycVFInzjDXaylfxd--pJU_aem_dC46LKyMllKSthggOEiQiw

Spending a few minutes each day balancing on a single limb can make you stronger, boost your memory and keep your brain healthier.

19/01/2026

FEBRUARY TERM - Chair Based Pilates
We have limited spaces available in our Wednesday class in Castlecroft.

This class is 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 - and get your health back on track!

Natalie - 07740 352604
nataliemcmurtrie@icloud.com




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19/01/2026

Thursday 7:45pm - Intermediate Pilates
February term bookings now open
Starts 5th Feb 2026 for 4 weeks

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 whoneedsareformer

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 5th Feb - booking essential

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05/01/2026

2026... what's on your health plan?

“You will feel better in ten sessions, look better in twenty sessions, and have a completely new body in thirty sessions.” Joseph Pilates

He certainly wasn't a man who was backwards in coming forwards 😂🥰 ... but I have to say that many of my clients would agree with this bold statement!

Whether you're brand new to Pilates or simply have remembered how good it makes you feel, we have just a few spaces available in select classes for our first term of 2026; starting w/c 5th January.

Mon 7:45pm - Beginners/ Improvers Mat Pilates @ St Josephs - 1 space
Wed 10:30am - Chair Based - 2 spaces
Thurs 11:30am - Chair Based - 1 space
Thurs 7:45pm - Mixed Ability - 3 spaces
Fri 9:30am - Beginners/ Mixed - 1 space

Each term is 4 weeks long and is just £36 for all classes, with options to either fit in to another class (space permitting) OR catch up (or do extra for free) online if you need to miss your usual class

Building strength in your core muscles, stability in your joints and flexibility in your muscles really is key to living life to the full in 2026! And add in being part of a fabulous friendly community for the mental health benefits. What's not to love! 💕💕💕

02/01/2026

Well it's been a while since we had a silly pose on a big hill (and i may post the headstand outtakes at some point just to give you a laugh) - but what a day to be alive. ❄️❄️❄️❄️ 2026 that's more like it!

And yes... core strength and balance were definitely required today - so expect more focus on both this term in our classes; we need them this time of year more than ever.

I hope your January is starting well and you got to see some blue skies today. ☀️☀️☀️

31/12/2025

2025... I've got mixed emotions. Personally its been pretty special for me and my direct family; but always keenly aware of being surrounded by so many friends and clients for whom its been pretty brutal. So today, as we kiss it goodbye, I know lots of you will feel relief and I'm sending so much love to those going through the worst times imaginable right now.. you are always in my thoughts. 💕💕💕
Here's to a happier, healthier 2026 with just a touch of sparkle! Big love, Natalie ###xx

20/12/2025

And that's a wrap.... Pilates clients stretched and strengthened, Massage clients unknotted, Reflexology clients soothed etc etc... And I am more than ready for a few days of family time with my favourite people.
A huge thanks to my incredible community of clients for all their gifts, hugs, support and singing in class over the last couple of weeks.
This time of the year is A LOT so your commitment and festive spirit - even when many of you are absolutely against it and exhausted - has been incredible! And a big get well soon to those who have been battling the various lurgies at home.
Huge gratitude to you all and sending all the Christmas love for a fabulous festive period. I hope it's everything you need it to be. Love and hugs, Natalie ###
🎄🍾💕🎄

19/12/2025

On the twelfth day of Christmas... Hip Twist


And for our grand finale it's time to twist.... not like you did last summer... but on this occasion, we are twisting from the Hip a-la the late-great-Joe!

I'm not sure what it is about this move that makes me regularly forget it's very existence (I go for months at a time without thinking to include it) because whenever I do, I remember what a thing of beauty it is! And what a lower core punch it packs... 🥰

So here it is - the mighty Hip Twist.. and whilst the full seated and straight legged version will be a little too much for many, we've got some great alternatives (included here) to make sure there's a version for everyone. In fact, the reclined elbow support version, I now find I prefer for more core intensity!

This one is pretty accessible for most conditions (especially in the supported/ knees bent form), as long as you keep that lower core engaged and don't let the lower back take the strain. But do remember the following;

- twist from the HIP not the KNEE (otherwise it would be called the knee twist 😘)
- draw belly button to spine and pull your pelvic floor in as you lift (I reckon we could say this for EVERY move)
- take knees into chest to relieve tension/ twinging in the front of the hips/ pelvis (hip flexors)
- keep the chest lifted and neck lengthened

18/12/2025

On the eleventh day of Christmas... The Swim


Nearly there... and as much as I am craving a wild swim right now, this will have to suffice.

Swimming is surprisingly popular in class (im not fooled by the dramatic eye rolls and fake protestations!). Whilst it's not for everyone (this type of spine extension definitely requires caution and is contraindicated for lumbar spine issues), there are few moves that strengthen our posterior chain as effectively!

Go steady with this one and aim for 5 - 10 rounds of breath per round. And remember...

- lengthen lengthen lengthen... stretching your fingers and toes in opposite directions to avoid over extending (and hurting) your lumbar spine
- tense your glutes to lift legs from the hips, not the knee/ thigh
- don't overthink it; as always with oppositional work, when your head gets too involved, it gets messy
- prioritise pelvic stability, so as you lift, keep both hip bones in contact with the mat, not twisting or rocking side to side
- draw belly button to spine and pull your pelvic floor in as you lift
And finally...
- this one isn't advisable on a full stomach or if your pregnant (obvs) 😘😘😘

17/12/2025

On the Tenth Day of Christmas...

All that sitting around over the festive period can play havoc with our hip flexibility - especially if you're used to being super active; so this feels like the perfect time for the marvellous Single Leg Circle!!

A beautiful combo of hip mobility, pelvic stability and core control... and gentle enough that you could feasibly finish off the quality street and catch up on a Gavin and Stacey Christmas special while you're doing it!

And if you really struggle with the straight legged version (those pesky Hamstrings again!) then try this with your knee bent at 90degrees... drawing the same circle with your knee and maintaining a very stable pelvis throughout.

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

17/12/2025

Christmas Wellness Vouchers... the perfect present for someone who needs a little TLC

You know the saying.. "fit your own oxygen mask first"?

I bet you also know at-least one person who is too busy tirelessly fitting everyone else's oxygen masks, with their fingers in their ears to that advice; all the while going blue from asphyxiation themselves! Because some people will never make time for their self care; that is unless we give them a gentle nudge (or perhaps a massive loving shove 🥰🥰🥰) in the right direction.

That's where giving the gift of self-care comes in handy. Because not only do you take the "financial" excuse out of their repertoire of reasons. But you can also guilt them into making it a priority by continually reminding them about the voucher you so thoughtfully got them! 😘 Job done!! 🙌🙌🙌

And trust me... they don't know how much they need a bit of TLC until they have it! ❤️❤️❤️

So whether it's a Deep Tissue massage to undo their endless knots; Reflexology to ease other symptoms or even a Hypno-Relax session to quieten down their anxious mind... get it touch!

Natalie - 07740 353604
nataliemcmurtrie@icloud.com

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! 🍁🍂🍁🍂🍁