Simple-Changes - Pilates, Personal Training & Massage

Working with Women Through Pregnancy, Postpartum, Perimenopause & Beyond

Hi, I’m Natasha Sahota, the founder of Simple-Changes.

I have been running Simple-Changes for over 21, teaching pilates for over 12years & scar masage therapist for over 5 years. I’m passionate about helping women strengthen their bodies, improve their fitness, and feel their best everyday.

“Simple-Everyday Changes for Life”

My Areas of Expertise Include:

C-Section & Abdominal Scar Massage
Oncology Massage
Pelvic Floor & Core Strengthening:During pregnancy or postnatally with incontinence, prolapse, and post-surgery recovery.
Post-Surgery Return to Exercise: Guidance on returning to physical activity after C-section, hysterectomy, and prolapse repair.
Diastasis Recti
Scar Therapy
Pregnancy & Postnatal Massage

At Simple-Changes, I believe that small, intentional changes can lead to lasting health benefits. Whether you’re recovering from surgery, managing incontinence, or simply aiming to improve your fitness, I’m here to guide you every step of the way from pilates to massage to nutritonal advice.

My goal is to help you feel stronger, more confident, and in control of your body — so you can live your life to the fullest.

Start Your Today and experience how simple changes can make a big difference in your health and well-being!

Classes

Designed for womens bodies

A class participant performing a single leg stretch in Pilates, engaging their core while keeping one leg extended and the other pulled towards their chest in a controlled, fluid motion.

Massage & Soft Tissue Release

Massage therapy specifically for women

woman holding breast with lumpectomy scar

A lady side lying for a pregnancy masage

google reviews

Simple-Changes - Specialist in Pregnancy & Postnatal Massage & Pilates

5.0

Based on 50 reviews

review us on

Amelia Morgan

22:25 15 Feb 25

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!

Zoe Steed

14:35 12 Feb 25

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.

Ramya Nair

17:23 25 Oct 24

Thanks so much Natasha for the rejuvenating postnatal massage! It was the perfect way to relax during early newborn days and sleepless nights!

Isobel Bates

17:00 21 Oct 24

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.

Tyra Knight

19:06 16 Oct 24

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

KK Blackmer

14:35 10 Oct 24

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.

Amanda Street

16:50 02 Jul 24

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

S Kaur

10:16 15 Jun 24

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!

T S

18:19 15 May 24

Full body stretch, releases muscles, tests balance and strength best pilates class in last 15 years

Clare Jalli

19:07 13 May 24

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.

Rebecca Fenlon

14:41 06 May 24

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.

Freyja Barter

20:00 29 Apr 24

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 😊

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