Pilates, Personal Training & Massage
Working with Women Through Pregnancy, Postpartum, Perimenopause & Beyond
Hi, I’m Natasha Sahota and have been running Simple-Changes for over 21, teaching pilates for over 12years & C-Section scar masage therapist for over 5 years. I’m passionate about helping women strengthen their bodies, improve their fitness, and feel their best everyday; during pregnancy, postnatal and perimenopause.
“Simple-Everyday Changes for Life”
There are specilised pregnancy pilates classes and postnatal pilates class for new mums. Safe and effective exercises to support them during this special time. The pilates classes focus on strengtheing the core, improving posture and easing common aches and pains.
Simple -Changes offfere personal training sessions focusing on women’s health. Offering individualized personal training programmes designed to address pelvic floor dysfunction, core instability, and diastasis recti. We also provide targeted rehabilitation support for optimal post-cesarean recovery, focusing on reconnecting with the core, restoring functional movement patterns & improving posture.
Find out more about Natasha Sahota – Click here
Support Your Hormones with Pilates & Weights
At Simple -Changes, we believe that movement is medicine—especially when it comes to women’s hormonal health. Pilates & Weight training play a powerful role in regulating key hormones like insulin, cortisol, estrogen, and progesterone. When these hormones are in balance, women experience better energy, mood stability, and a more consistent menstrual cycle.
How Pilates & Weights Support Hormonal Balance:
Boosts insulin sensitivity and metabolic function
Reduces symptoms of PMS, perimenopause, and menopause
Enhances endorphin production to lift mood naturally
Lowers cortisol levels to manage stress
Helps prevent hormone-related conditions such as PCOS
Stress Less, Feel More Balanced Do Pilates
We know women are busy—juggling careers, families, and everything in between. But chronic stress can seriously disrupt hormone function. That’s why we pair movement with restorative practices like massage and meditation to support full-body wellness.
Simple-Changes Holistic Approach Includes:
Therapeutic massage to relax the body and improve circulation
Guided meditation and breathwork to calm the nervous system
Mindful movement that connects body and mind
Space for intentional rest and recovery
Ready to feel more balanced, energized, and resilient?
Let’s work together to support your hormones—naturally and effectively.
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I was fortunate to be recommended Natasha for massage when I was suffering with stiff sore muscles in my back. Gentle and thorough, she eased them back into full mobility. I also had the scar massage which improved and balanced my abdominal muscles even though it was many years since the surgery. Having had massages many times before from others, Natasha has been the best!
I enrolled because of lower back pain related to poor core muscle strength (I also have recti divarication and bulging spinal discs). Pilates came by recommendation from a rheumatologist. I am so glad I started Pilates with Natasha. After five months I'm starting to feel less intense back ache for the first time in years. Natasha's way of guiding you through the moves, encouraging, supportive, knowledgeable and personalised ensuring you only do moves that are suitable for your condition enables you to not only enjoy the sessions but see results. It's a joy to do each week and this is coming from someone who has never stuck with exercise/gym/even physio treatment. Absolutely highly recommended!
I would highly recommend the massage followed by weekly pilates sessions with Natasha if you want to really improve your core strength. After 3 C-section surgeries I had almost given up on things improving, but I’m thrilled to say they now are! Thank you Natasha.
Thanks so much Natasha for the rejuvenating postnatal massage! It was the perfect way to relax during early newborn days and sleepless nights!
Really great session for C section scar massage, had a really comprehensive chat and massage and came away feeling much better and with far less tension in my stomach and around my scar. Would 100% recommend.
I signed up to Pilates as I suffer with a back problem. I have noticed an improvement with this through attending the sessions. Natasha is very supportive and encouraging. It's a lovely welcoming atmosphere and I look forward to Monday evenings. All corrections are made in a discreet way and Natasha ensures that you work at a level that is right for you. I am really glad I signed up to the group and look forward to attending more pilates sessions with Natasha
I'm visiting in Datchet for a month and was so fortunate to find Natasha. I booked a weekly sports massage during my stay. After just the first session, I already felt improvement. She is knowledgeable about various techniuqes and understands body mechanics very well. As a massage therapist in the US myself, I was beyond happy with her knowledge and touch. I highly recommend her for regluar treatments or if you just need a little relaxing.
I’ve loved visiting Natasha throughout my pregnancy for Pilates and the most relaxing massages. I’d highly recommend to anyone who is expecting. A great way to learn about your body in pregnancy, speak to fellow mums and learn from Natasha’s trusted experience in this field, as as a mum herself.
Absolutely amazing result and only after 2 sessions!Natasha is so knowledgeable and dedicated and a real gem to findI have always resisted anyone touching my reconstruction scar but now would not hesitate recommending this to anyone wanting to feel better.So grateful for Natasha’s expertise and caring
I have been attending Pilates sessions with Natasha for over 7 years. From pregnancy Pilates to post pregnancy and to weekly Pilates sessions. Natasha is very attentive and always tailors exercises to your needs and abilities. Highly recommend her classes especially if you have tight shoulders and an achy back. The stretches really help. Plus the relaxation session at the end is the best bit!
Full body stretch, releases muscles, tests balance and strength best pilates class in last 15 years
I attended pregnancy pilates with Natasha throughout my pregnancy. I found the class really enjoyable way to move especially as I got bigger. Natasha is very knowledgeable and when I found out my baby was breech and then transverse she gave me extra advice on exercises to move baby into a head down position...which worked a treat. I also had 2 pregnancy massages with her which were just what I needed when feeling heavy and achy. I will definitely be returning to Natasha's class to aid in my postpartum recovery.
I was holding so much tension in my lower abdomen following my c section, and the c section therapy massage helped so much! Definitely recommend for any mum who is feeling like something just seems off with her scar, even when it looks fully healed.
I've worked with Natasha for a number of years and she has guided me through both of my pregnancies. I was looking for a personal trainer who specialised in women's health and pregnancy. Natasha has been amazing, leaving me feeling confident and strong after each session. I can't recommend her enough and will be booking in with her to help with my postnatal recovery. Thank you Natasha 😊
Support Your Hormones with Movement
At Simple -Changes, we believe that movement is medicine—especially when it comes to women’s hormonal health. Regular exercise and Pilates play a powerful role in regulating key hormones like insulin, cortisol, estrogen, and progesterone. When these hormones are in balance, women experience better energy, mood stability, and a more consistent menstrual cycle.
How Exercise & Pilates Support Hormonal Balance:
Boosts insulin sensitivity and metabolic function
Reduces symptoms of PMS, perimenopause, and menopause
Enhances endorphin production to lift mood naturally
Lowers cortisol levels to manage stress
Helps prevent hormone-related conditions such as PCOS
Stress Less, Feel More Balanced
We know women are busy—juggling careers, families, and everything in between. But chronic stress can seriously disrupt hormone function. That’s why we pair movement with restorative practices like massage and meditation to support full-body wellness.
Our Holistic Approach Includes:
Therapeutic massage to relax the body and improve circulation
Guided meditation and breathwork to calm the nervous system
Mindful movement that connects body and mind
Space for intentional rest and recovery
Ready to feel more balanced, energized, and resilient?
Let’s work together to support your hormones—naturally and effectively.