Blog & Insights
Discover practical tips, movement wisdom, and encouragement for women navigating midlife and beyond. Heather shares Pilates guidance, wellness strategies, and personal reflections to help you move better, feel stronger, and live fully.
The Best Strength Training Approach for Menopause
Find out the best strength training approach for menopause, including pelvic floor-safe exercises, breathwork, and muscle-building strategies without strain.
Should Women Over 50 Lift Heavy? The Missing Context
Is lifting heavy safe after menopause? Discover the risks to your pelvic floor, spine, and bones, and smarter strength training options for women over 50.
Pilates for Menopause: What Really Happens in the Body After 60
Learn the real body changes women face after 60, including osteoporosis, scoliosis, and pelvic floor dysfunction and how Pilates for menopause supports safe strength building.
When Knee Pain Isn’t Really About the Knee (And What to Do Instead)
What I notice is that most people have a lot more that’s right with them than wrong. And they become fixated on what’s wrong, losing sight of what’s right. That’s my starting point
Why Your Body Feels Stiff in Menopause
When your pelvic floor is already holding too much tension, adding more squeezing doesn’t create strength, it creates rigidity. It’s like overloading a paper bag and hoping it’ll hold like plastic.
Cracking Your Body Code
When you get out of the “one-size-fits-all” mindset, your body starts working with you instead of against you.
A “Bread + Butter” Hip Routine for Staying Pain-Free over 50
Hip exercises everyone over 50 should be doing to stay pain-free and active
7 Body Blind Spots
Body blind spots are the major contributor to movement dysfunction and pain. Do you have any of these?
At home exercises for neck pain
Five movements to remedy neck pain and stiffness. We don’t know much about our joints. Until they hurt. Then we just want the pain to go away. With some daily maintenance you can care for your joints to take care of you for the rest of your life! Here’s a video to work with your neck. Enjoy!
How to Get rid of Knee Pain
When your knees hurt don’t panic. It’s figureoutable! You see, knees that don't know where they are or what their job is are unstable. When a joint is unstable it does two things: moves too much, or doesn't move at all. Both of these strategies backfire eventually.
Your core is like your Instapot
We need to sense where we don’t have adequate pressure in our abdominal wall and practice the skill of creating tension in the abdominal wall with our breath.
Cold Water Bathing?
Cold water immersion is hitting social media. It seems like everybody is doing it. What’s the real reason we go to extremes?
Don’t Burn Your Bra
My culture informed me that even though I was a liberated woman, I was still seeking the male gaze, so larger breasts were preferable. I hated how men looked me in the chest rather than in the eye.
Do you have tech neck?
it’s a habit. It’s a program in your brain about how you organize yourself in relation to gravity. And all your muscles, joints and connective tissue have gone to the office manager and asked for a new job.
Many of the muscles on the back of the body which are designed to extend the spine and draw the shoulder blades into their optimal position on the back of the rib cage have become overworked and are just hanging on. Conversely, the muscles on the front of the chest that are designed to provide pushing power have now been assigned to help the overworked guys on the back to keep the whole structure from toppling forward.
Wanna live to 120?
There is compelling science that shows that strength training and intermittent fasting are two key ways to slow the hands of time.
Why Breathing Matters
You take 17,000 breaths per day. It’s the first thing you do when you are born the last thing you do when you die.
What does “somatics” mean?
“If your spine is inflexibly stiff at 30, you are old. If your spine is completely flexible at 60, you are young.” - Joseph Pilates
Ten Ways to Fix Your Feet
I don’t have good feet. I’ve taken them for granted, stuffed them in shoes that have squeezed my toes , and thought I needed to just have a “good pair of shoes”.