SAM H PILATES – BLOG

#justshowup

There are days when motivation is nowhere to be found. You know the days I [...]

A gentle reality check about social media and not getting on my soap box (too much)

Let’s be honest – social media can be a lot. One minute you’re looking for [...]

How footwear shapes your hips and what you need to know before following the barefoot trend

When we think about hip health, most people jump straight to stretches, tight muscles, or [...]

Nurturing yourself through winter’s final stretch

January gets a pretty tough reputation.  It’s short on daylight, long on pressure, and often [...]

Finding my flow again: a conversation about food, strength and feeling better in my body

I want to share something a bit personal with you all – not as a [...]

Will lifting weights make women bulky?

The truth behind one of fitness’s most persistent myths One of the most common concerns [...]

The power of dynamic lymphatic movement in Pilates

You may have noticed I’ve been adding more flowing, rhythmic and gently energised movements into [...]

A heartfelt thank you

As the year comes to a close, I just want to take a moment to [...]

The gift of slowing down

As we head into the final stretch before Christmas, it’s so easy to get caught [...]

Omega-3 – The unsung hero of everyday health

  You’ve probably heard about Omega-3 before – usually alongside a picture of fish, a [...]

The best ways to absorb magnesium

You might be eating magnesium-rich foods or even taking a supplement, but here’s the catch: [...]

Should you consider a magnesium supplement?

Even with the best diet and lifestyle, some people still need an extra boost.  This [...]

Relax your way to more magnesium

One of the lovely things about magnesium is that it can also be absorbed through [...]

Foods that boost your magnesium

The best place to start when it comes to magnesium is your plate.  While supplements [...]

Tight hips?  Maybe you don’t need to stretch them

There’s a lot of talk about tight hips – especially if you sit a lot, [...]

Two hours a day – a smarter way top track your movement

Forget the 10,000 Steps – Let’s talk about moving for 2 hours a day Yep, [...]

Core Integration Vs Core Strength

Understanding core integration and the kinetic chain Core Strength is often misunderstood as just having [...]

The label lie – stop letting numbers define you

Clothes are meant to fit you. Not the other way round. Let’s talk about clothes [...]

Doing midlife my way; strong, tired, nourished & still standing

This is not a prescription or a promise – just my personal journey of finding [...]

What actually happens during menopause?

Menopause.  A word loaded with emotion, confusion, and – let’s be honest – a lot [...]

DOMS & discipline: rest isn’t weakness, it’s wisdom

It’s easy to think that consistency in training means pushing through no matter what.  But [...]

The hidden side of weight loss, posture and change

If you’ve ever gone through weight loss – you’ll know it’s not always the smooth, [...]

Reclaiming rhythm; easing back into routine after summer

As we shift in September, there’s a subtle shift in the air.  Even if you’re [...]

Slowing down one page at a time

There’s a quiet kind of magic in opening a book.  No pings, no scrolling, no [...]

Lymphatic massage; not for everyone, every time

Following on from last week’s blog on lymphatic massage, I wanted to touch on something [...]

Lymphatic drainage explained; what, why and how 

Lymphatic drainage and self-massage have been cropping up all over social media lately, and it’s [...]

The meaning of life? It’s basically a Pilates class

When a client recently (and cheekily) asked me to write about the meaning of life, [...]

Creatine explained simply (and why I take it in my tea)

If you’ve been anywhere near a gym, fitness forum, or supplement aisle lately, chances are [...]

The truth about collagen

If you’ve been anywhere near the health and wellness space lately, you’ve probably heard collagen [...]

Cortisol – finding balance without the fads

A cortisol detox diet is one of those buzz wellness terms that’s been floating around, [...]

Tallow skincare: why I’m using it and what you should know

Over the years, I’ve become more and more drawn to skincare that’s simple, natural, and [...]

Cellulite, confidence and the quiet rebellion

In my last blog, I talked about cellulite – what it is, how common it [...]

Let’s talk about cellulite

The truth, the myths, and what you can actually do about it If you’ve ever [...]

The 3 R’s; Routine, Rebellion & Rest

Keeping it simple when life gets busy There’s something about this time of year — [...]

Strong for summer

Why your midlife body doesn’t need a makeover Summer’s coming — and so are the [...]

Why I’m not chasing wellness trends

You’ve probably noticed a theme running through my recent blogs — they’re not about ‘fixing’ [...]

Nutrition without the noise

Midlife is a crossroads for many women. Physically, emotionally, hormonally — things shift. And somewhere [...]

Movement, not punishment

There’s a message many of us absorbed early on:  Exercise is about earning food.  Fixing [...]

Why women need more hands-on healing in a digital age

We live in a hyper-connected world — yet many women feel deeply disconnected. From their [...]

Boobs and Pilates: let’s talk about it

We’ve talked about shoulders, hips, spines and cores – but there’s one area we don’t [...]

Magnesium in mid-life

Why it matters and what you can do Magnesium doesn’t tend to get the limelight [...]

Why Pilates is a midlife power tool

When people think of Pilates, they often think of flat abs and tight cores. Neat [...]

What if wellness wasn’t a to-do list?

We live in a world where wellness has become… well, a bit exhausting. Drink the [...]

Why Zone 2 training deserves your attention

If you’ve been around the fitness world lately, you’ve probably heard people talking about Zone [...]

The Four Pillars of Fitness Success

When it comes to achieving lasting results in fitness, there are no magic shortcuts or [...]

Your New Normal

Celebrating Success and Looking Forward Congratulations!  You’ve reached the end of your ten-week journey.  Reflecting [...]

Maintaining Momentum

Staying Consistent and Overcoming Challenges As the journey continues, it’s natural to face challenges.  Progress [...]

Mindful Living

The Power of Presence Mindfulness is a game-changer when it comes to living a balanced [...]

Strength & Stability

Progressing Your Pilates Practice Pilates is a journey of continual growth, where small, consistent efforts [...]

Beyond the Surface

The Role of Self-Care in Wellness Wellness is about more than just physical health – [...]

Feel the Flow

Mobility and flexibility are often overlooked in conversations about fitness, but they’re fundamental to overall [...]

Fuel Your Body

Nutrition Tips for Energy and Vitality When it comes to healthy eating, there’s a lot [...]

Stress Less

Cultivating Calm with Holistic Practices Stress impacts every aspect of our health, from sleep quality [...]

Move with Purpose

Building a Strong Foundation Through Pilates Pilates is a fantastic way to build strength, improve [...]

Starting Fresh

Setting Intentions for a Healthier You The journey to improved health and well-being begins with [...]

Are you ready to show up for yourself everyday?

I’m so excited to invite you on a journey of transformation, growth, and self-discovery!  Over [...]

Moving forward with intention

As we start the New Year, there’s a tangible sense of possibility in the air.  [...]

Progress, not perfection

As the New Year fast appoaches, many of us feel the pressure to make resolutions [...]

Magnets and menopause

Can magnetic jewellery help with menopause symptoms? Menopause and peri-menopause can bring a host of [...]

Move More = Stress Less

Walking is often underestimated because it seems so ordinary, but its simplicity is its strength.  [...]

Less is more…..

In a world that often glorifies business and complexity, embracing simplicity can completely transform the [...]

The Magic of Sleep

Sleep is often called nature’s healer – and for good reason.  While we rest, our [...]

Rest days aren’t lazy days

When we think about fitness, we often focus on the time we spend working out.  [...]

Anytime, Anywhere Pilates

It’s that time of year again. I have a Black Friday deal of all deals [...]

Vitamin D; Are you getting enough?

Vitamin D is one of those crucial nutrients that impacts so many areas of our [...]

The connection of a yawn

Have you ever found yourself yawning simply because you saw someone else do it?  Yawning [...]

Spooky Season meets Self Care

Halloween is that magical time of year filled with spooky decorations, creative costumes, and of [...]

Stop scrolling, start sleeping…..

In today’s tech-heavy world, many of us are glued to our screens, often without realising [...]

Strength, Protein & Menopause

Over the years of working with clients, I’ve come to realise that one-size-fits-all approaches to [...]

Taking the plunge

As someone who’s always exploring new ways to support both physical and mental well-being, I’ve [...]

Turning challenges into opportunities

When the world came to a halt during the pandemic, many businesses faced unprecedented challenges.  [...]

Exercise isn’t complicated (and nor should it be)

Exercise doesn’t need to be complicated. In fact, it’s one of the most natural things [...]

The Joy of Movement

In today’s fast-paced, technology-driven world, it’s easy to spend hours sitting at a desk or [...]

The Power of Gratitude

Do you ever think that the world is just spinning too fast you need to [...]

Work your butt to help your back

Strong glutes and flexible hamstrings play a crucial role in reducing back pain and improving [...]

Back to School, Back to Workout

With the school summer holidays coming to an end parents can get back into a normal [...]

Soft Ball = Stronger Body

Last week I spoke about the benefits of our very well loved foam roller and [...]

Reclaim your confidence this Autumn with Zoom Room Extra!

As the leaves begin to fall and the air grows crisp, don’t you just love [...]

Who decided we should walk 10,000 steps a day?

The recommendation to walk 10,000 steps a day can be traced back to a marketing [...]

Take a moment……..

This week I came across some amazing and very simple mental health tips which I’d [...]

Sunscreen and Success: How Mary Schmich’s words can change your life

If you’ve heard our latest playlist in class, you will have noticed that we take [...]

The Fit Traveller’s Guide; making the most of exercise on holiday

Holidays are time for us to a time to unwind, relax and maybe try a [...]

Beyond Skincare; embracing facial massage for complete well being

In the realm of self-care rituals, there’s a hidden gem that often gets overlooked.  Want [...]

Fractured but unbroken

21st November 2023 approx. 8.45am It’s now 15 weeks since I decided to throw myself [...]

Unlocking more hours in your day

Let’s talk about something we all wish we had more of: time.  Who wouldn’t want [...]

The FITT Factor: cracking the fitness code

When it comes to creating a workout routine that gives you results, being consistent in [...]

Chair-lates: Elevate your wellness journey with seated Pilates

You’ve all heard me say ‘There’s always an option’ and if you haven’t – where [...]

The Attitude of Gratitude

Have you ever taken the time to step back and look around at your own [...]

Navigating the Year Ahead with Purpose and Positivity

The new trend for 2024 is to ditch the traditional New Year Resolution (which may [...]

Beyond the Mat; Discovering the Magic of Pilates for a Healthier You

Have you been looking for that one workout that has everything?  The one workout that [...]

A love letter to the classic lever

As you may be aware I decided to spice things up a little and break [...]

The Power of Recovery After an Injury

Let’s talk about something we’ve all faced at some point. Those unexpected plot twists in [...]

Understanding and Treating Plantar Fasciitis

Ever found yourself wincing in pain after taking that first step in the morning?  You [...]

A Merry Manual for a Chill Christmas

As we gear up for the most wonderful time of the year, let’s have a [...]

What would you do?

Life has a way of throwing unexpected challenges our way, doesn’t it?  Just when I [...]

The Awesome Perks of Stretching and Mobility

It’s time to unleash Your Inner Stretch Ninja: The Awesome Perks of Stretching and Mobility [...]

Exhale and Relax

‘’The acquirement and enjoyment of physical well-being, mental calm and spiritual peace arepriceless to their [...]

Why we can’t multi-task

Today I want to talk about something I see EVERY DAY. It halts progress and [...]

What is a DIET?

Over 2000 years ago, Hyprocrites wrote ‘Each one of the substances of a man’s diet [...]

Couples Pilates

How would you like to work up a sweat with your partner? (Get your mind [...]