




Simple-Changes: 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 13years & 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
Balance Your Hormones, Boost Your Strength, Feel Incredible
I know that movement is key for any woman. Pilates and weight training are powerful tools for hormonal health. Whether you’re navigating perimenopause, menopause, or just the ups and downs of daily stress, the right movement can help you feel more energized, balanced, and strong.
How Pilates & Weight Training Support Your Hormones
Stabilizes insulin levels for better energy and metabolism
Eases PMS, perimenopause, and menopause symptoms naturally
Boosts endorphins to lift mood and enhance emotional well-being
Lowers cortisol to manage stress and promote deep relaxation
Supports hormone balance to reduce risk of PCOS and other conditions
Less Stress, More Strength
Life is busy—work, family, and responsibilities never stop. But chronic stress can take a serious toll on your hormone health. That’s why we blend movement with therapeutic massage, breathwork, and mindful recovery, giving you the space to reset, recharge, and feel your absolute best.
The Simple-Changes Holistic Approach
Healing massage to release tension and boost circulation
Guided breathwork & meditation to calm your nervous system
Mindful movement that strengthens while restoring balance
Intentional rest & recovery for deep, lasting benefits
Stronger, Calmer, Healthier—Naturally
Ready to take control of your well-being? Let’s work together to support your hormones and build strength—inside and out.