Mindful Pilates and Wellness, LLC

Mindful Pilates and Wellness, LLC Pilates-Based Physical Therapy
Menopause Coach
Pelvic Floor Wellness
Pilates + Fitness I'm Ashley, a physical therapist and a certified menopause coach.

I am also a comprehensively trained Pilates instructor and certified in corrective exercise for the core and pelvic floor. I offer training for each of these programs in person and online, at a variety of time slots and price points. For in person sessions, my studio is located in Chapel Hill, NC. Sessions by appointment only. Through my special blend of experience, training, and expertise, I unde

rstand the body's unique needs and challenges. I have specialized knowledge in anatomy and exercise prescription, and this allows me to tailor workout programming to each woman's specific needs as they navigate their changing bodies. If you're in need of restoration, healing, and physical rehab, Pilates-Based Physical Therapy is a great way to go! PBPT blends the skill and healing of Physical Therapy with the holistic, total-body approach of Pilates. Sessions take place on the Pilates equipment, allowing for fun, yet challenging sessions to maximize gains and return to the activities you love faster! For Menopause Coaching, Pilates, and Corrective Exercise visits, In person and virtual:
Your first session in any program starts with a movement/posture analysis. This is a time for me to get an idea of how your body moves (everyone is different!) and your alignment. I work with you to establish your fitness goals. Your personal program is tailored to you and your body’s needs to help you progress to meet your goals. There are no cookie cutter programs here. Each exercise is chosen for a reason: to help you reach your goals. If this sounds like something that is interesting to you, please let me know! I would love to get you scheduled. Please send me an email at mindfulpilatesandwellness@gmail.com or send a Facebook message. Thank you, and I hope to hear from you soon!

04/27/2026

Wait, there’s a difference?
Because if you’re in that 30-60 age range, this right here could be a huge part of why you’re not seeing results in your core work. Or why you were leaking with exercise. Or while your low back hurts and hip flexors always feel tight.
Be sure to follow along here to find out what’s up and what to do about it.

04/23/2026

Did you know the majority of abs programs don’t actually target your whole core? 😬
As a result, you see issues like:
✅ Doming/tenting or a bread loaf in the abs
✅ Pelvic floor leaks, heaviness, or pain
✅ Hip or SI joint issues
✅ Tight hip flexors
✅ Clenched butt cheeks
✅ Strained neck
✅ Low back aches

😬 Result: an Imbalanced system with very little abs progress!
——
This May I’m launching a new program to change this. It’s physical therapist created, with a focus on pelvic floor wellness and safe progressions.
So please follow along, and let’s train in a way that makes more sense!

04/09/2026

Taught this in one of my recent live video classes. ☮️ The moves build on each other for added heat. Most of these are traditionally done without weights, but adding 1-5 # hand weights takes it up a notch. Keep core active and lifted throughout, even when lying on your belly.
Go for 30-45 sec each move, 3 rounds. SLOWLY. (Video is sped up.) Childs pose to stretch and release in between.

02/25/2026

🙀 As a physical therapist specializing in menopause wellness with an emphasis on pelvic floor health, I’ve got to say:

If I read about another opportunity to “balance” perimenopause hormones or to buy into a menopause “fix,” I’m gonna scream. 💕 WE AREN’T BROKEN! 🙌🏻

Perimenopause is NORMAL!

But of course marketing means creating a problem, so that there is some kind of solution… Even if we don’t really need it.

Because truth be told, what’s happening to our bodies is natural. And instead of needing to be fixed, we need to be supported.

Here are some ways we can do that:
✅ We can start working on our strength like never before. This will help counter the muscle loss that happens in midlife. Recovering lost muscle will also help metabolism.

✅ We can finally pay attention to our pelvic floor. And this doesn’t mean just kegels. Learning to build true support and resilience of the pelvic floor muscles is key, and this includes with exercise.

✅ We can get serious about taking recovery and rest times for our bodies to heal and grow. This will help with stress and cortisol.

✅ We can prioritize reducing our stress which will intern help reduce hormone intensity.

✅ We can be mindful of our own struggles, and seek help when we need it… Not because anything‘s wrong but again because we need support.

Drop flower emoji if this hits home. 💕

02/12/2026

Are you a woman over 40??? I’m so excited to share with you that I’m rolling out a brand new project and looking for a handful of qualified women who are ready to get moving and feel restored. ☮️

Here is the list of qualifications— if you fit at least 5 of the 7, I would like to talk to you:

✅ You must be a woman over 40.

✅ For the past 6-12 months, you’ve felt frustrated with the scale.

✅ At times you feel uncomfortable in your clothes, like they don’t sit right, or you constantly adjust them to hold you in.

✅ You must identify as someone who needs accountability to follow through on a plan. You’ve said, “I do well when I have someone holding me to it.”

✅ You’ve started AT LEAST 2-3 different exercise programs over the past year.

✅ You know your hormones are changing, but you don’t know what to do about it.

✅ In general, you only have 30-45 minutes for working out, no more.

If you fit at least 5 of the 7 criteria, comment or DM the word PLAN, and I’ll give you the details to see if it might be a good fit! 🤗

This isn’t for everyone, but those who do fit are in a 🎁.

If you’re dealing with perimenopause-postmenopause and all the changes that happen in midlife, this opportunity could make things a whole lot easier for you. ❤️‍🩹 But you won’t know until you find out 🎯

02/10/2026

Over 40 and stressed? This move is for you.

There’s lots we need to be working on in midlife.

Slowing down is one of them, and it takes practice.

It’s essential that we learned to slow down and tune in so we can get the most out of our time spent exercising. Bonus: It keeps us safe in our daily lives.

This move requires us to slow down. And it focuses on balance and control.

Balance is one of the most important factors of longevity. But for most of us, it’s something we have to work on.

This move targets the neuro side of things as well as key components for maintaining balance: hip muscles, core, knee and ankle stability, and foot strength.
All of this is needed so that you can get out there and live life to the fullest, without spraining an ankle or slipping and getting hurt.

As a physical therapist focused on women’s wellness, I help busy moms going through perimenopause restore their core, tone up, and reduce stress without burnout.

If you want ACCOUNTABILITY and a PLAN, DM the word “Healthy” and let’s do this the right way.🔥

02/10/2026

So how we choose to exercise matters!

Look at all we work on in one move. And not sloppy.

🔥 Why does it matter? To me it matters because I want good, high quality work done in a short amount of time.

I’m loading things up here, working my shoulder/chest/triceps, while using my core/pelvic floor/back to stabilize and my hip muscles and calf to help with the leg lift. The breath ties it all together. 🙌

I teach my clients this type of move because it targets multiple parts at once, in addition to mindful alignment and form, and breathwork.

Women are busy and need compound moves such as this to build strength, tone up, and boost confidence.

Moves like this are chosen intentionally and are incorporated into programming planned for optimal results.

If things feel scattered for you and you need a plan and accountability, DM the word “Plan” and I’ll create a personalized program to help you tone up, get stronger, move well…and feel amazing. All from the comfort of your own home. 🦋

01/30/2026

How ‘bout this: A 3 Sessions a Week program… for FREE. {through January 31} Along with a handy guide you can use to make sure your exercise routine is COMPREHENSIVE, SUSTAINABLE, and SUPPORTIVE specifically for your body from perimenopause through postmenopause…
So that you can
✅feel like a new you ❤️
✅reboot your metabolism
✅reduce stress
✅ reduce inflammation
✅stop achy joints and muscles from hurting
✅ improve posture
✅build strength safely
✅improve flexibility and ease of movement

🙌🏻 created by a physical therapist and certified Pilates instructor with a focus of menopause wellness and pelvic floor core health.

DM the word {ME} to receive the free Pilates workout and guide 😘 FREE Offer expires Saturday January 31.

01/28/2026

***SAVE*** to remind you to do it for your core, inner thighs, and pelvic floor. Be sure to listen to the instructions! Pelvic floor issues are a huge concern in menopause!!! You shouldn’t feel ANY pressure down into your pelvic floor OR out through your abs. This exercise will get your body shaking, in all the good ways!
👉 Note: This it’s just one sample exercise you can do in perimenopause and post menopause to help build a strong pelvic floor. If you’d like a free Pilates video series that includes pelvic floor exercises, just DM the word {ME} and I’ll get that to you ASAP. 💋

01/28/2026

{Keep reading for FREE pilates so that you can exercise in a way that supports your body thru menopause👇👇} In your 20s and 30s? Keep on scrolling. But if you’re over 40, here are some things you have got to be adding to your regular fitness routine:

✅ Pelvic floor exercises. And I don’t just mean Kegels. I mean learning how to contract and relax in a controlled way and incorporate this WITH EXERCISE. Because once you start lifting weights, you’re gonna wanna make sure that your pelvic floor is up to the task so that you don’t have leaks, prolapse or pain. And once we’re in peri- menopause, our tissues down there start to change. So get on it.

✅ Breathwork. This is the link between core and pelvic floor. Breathing strategies help us manage our internal pressure. If you go to lift something heavy, how you breathe can literally save your core and pelvic floor. Don’t like leaking when you jump, laugh, cough, or lift your groceries? practice some breathing strategies to help with this pressure. Start now.

✅ Balance. So many senior citizens 65+ that I’ve worked with as a physical therapist have had some sort of balance issue. Use it or lose it isn’t just about strength. It’s about how our nervous system responds to keep us safe. Start practicing your balance now.

✅ Agility. This is similar to balance in that if we don’t use it, we lose it. And nothing can make us feel like we’re aging faster than a loss of agility. So make sure you are working in exercises that challenge how light you are on your feet, how responsive you are, and how your brain and body connect to help you make safe movements in potentially unsafe situations.

Now truth be told you probably won’t find all of these components in your run-of-the-mill, YouTube training or video membership online.

So to help you get started, I’ve created a video series that’s Pilates based and addresses these components. In addition, I’ve written an Insiders Guide that goes in depth on each of these essentials, and it includes how you can start to incorporate these practices at home.

👉👉👉Both are available for free until this Saturday. So DM the word {me}, and I’ll get you the link so you can grab them and get started today🎉🎉🎉. floor

01/26/2026

It’s a lot to get in, but that’s where strategy and experience come in. Because workouts for a 20-30 year old aren’t gonna cut it now.

In an ideal week I try to get this in:
✅ 2-3 heavy strength training days (to prevent muscle loss, promote bone health, maintain independence, boost metabolism, and prevent weight gain in terms of fat)

✅ 2 moderate intensity-level interval cardio workouts (to keep the heart and nervous system healthy, to prevent cortisol from getting high and staying high, and to help manage inflammation)

✅ 2 Pilates sessions, lower intensity than strength days. These are my feel good, nurturing workouts. (for recovery, to boost coordination and balance, to improve mindfulness, posture, and core; and to build body awareness)

✅ Walking. Any amount, any distance possible. (for mood, functional independence, metabolism, and recovery)

✅ Pelvic floor exercises, in isolation and with functional moves. This is to help prevent dysfunction in the future.

✅Breathing exercises. This helps with pressure management and unites the core and pelvic floor. Bonus: breathwork calms the nerves and reduces stress.

When reading that, it can look like a lot. But that’s where the intentional strategy and planning come in.

🎉If you’d like to see how this could work for you I’ve got a FREE Pilates-based training series and an Insider’s Guide with the exact strategies and tips I use with my clients when programming for women over 40.

💕Both are FREE but only until January 31.
Just DM the word {Me}, and I’ll get you the link to those right away.

“What should I get to work out at home?” Me: You don’t need to get too fancy! (Keep reading for FREE videos link💕) With ...
01/25/2026

“What should I get to work out at home?”

Me: You don’t need to get too fancy! (Keep reading for FREE videos link💕) With 19 years of experience, I can say that you don’t want to start out with too much. It gets complicated fast.
Instead, let’s start small and with intention.

To get stuff done, here’s the basics:
✅Yoga block and/or Pilates ball
✅Light dumbbells
✅A mat- the squishy ones are usually a little more $, but they are a good idea if you have a sensitive spine or need a little extra support. Thinner ones do less in terms of comfort, but you could place them on a couple of beach towels or a rug and be fine.
👉Later on you can add bands. Those are great for all kinds of resistance work.
👉And you’ll want to eventually increase your weight if your goal is to take care of your bones and reduce muscle loss through menopause and into post menopause.
🎉🎉🎉 Now you’re ready! You need some work to do. DM the word {Me} and I’ll get you some FREE Pilates based videos to show you how so that you can get toned safely and efficiently while boosting your energy and metabolism. Let’s put that equipment of yours to good use!

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Unshared
Chapel Hill, NC
27516

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