Refresh Physio & Pilates

09/01/2026

👉🏾👉🏾 the ↑ cardiometabolic risk (e.g., diabetes, ♥️ disease) can be mitigated through healthy eating & physical activity

07/01/2026

👉🏾 Sleep disturbances are an early health signal in perimenopause, not something to endure in silence.

👉🏾 sleep is a pillar of health - Ko te more te poi o te oranga

(Baker,2022; Davis 2025)

07/01/2026

👉🏾 Pelvic Floor Muscle Training (PFMT) is often taught in an oversimplified way through imagery-based cues - like “imagine lifting blueberries/ lifting a tissue/stopping the flow of urine”.

👉🏾 Whilst this can initially help with PFM awareness, the PFMs are skeletal muscles & if strengthening them is the goal, they must be trained, progressed, & challenged like any other muscle group.

👉🏾 The article I wrote outlines a summary of the evidence & how it translates into best-practice PFMT.

👉🏾 Designed in Aotearoa, the device is gaining popularity as a way to support PFM strengthening. When guided by a pelvic health physio, it can help women train with better feedback & confidence. For maternal birth injuries, ACC funding may apply.

06/01/2026

30/12/2025

👉🏾 Who else wants to p*e when they see a waterfall ?

👉🏾 te tino hiahia ki te mimi = a strong need/urge to wee

👉🏾 Time for those strategies to counter urgency

1. count backwards from 100 in 7s (100, 93, 86..) or
2. try some repeated, strong pelvic floor muscle contractions ..

29/12/2025

👉🏾 Hump Ridge Track Day 3

👉🏾 Te whenua mō tātatau kaitiaki inaianei a ka uri a muri ake nei =The land for us, guardians now, & for our descendants in the future
💪 ❤️

28/12/2025

👉🏾 Hump Ridge Track - Te Moana o Atewhenua (Fiordland)