About Simple-Changes and founder Natasha Sahota
Hi, my name is Natasha and I have been a personal trainer for over 21 years. I specialise in working with woman to improve their fitness and health particularly during pregnancy and after. I love what I do and the fact that I help woman everyday.
As a massage therapist and personal trainer, my focus is on supporting women through recovery and strengthening their bodies, especially after life-changing events like C-section recovery, pregnancy, postnatal care, and pelvic floor rehabilitation.
As a mum of two I understand how challenging it can be to fit everything in but your health and well being is a must not something you put off until tomorrow! I think pilates is perfect for busy mums, giving them a chance to switch off and focus on their bodies and de-stress!
As a mum of two I understand what it is like to be pregnant, trying to do your best for your unborn child, what comes after they get here (all about them and not about you – but you are important) and that it is all about getting the balance right.
My background in fitness combined with a degree in Applied Human Nutrition has enabled me to help many women get in shape, lose more weight, reduce aches and pains and feel overall healthier than ever. My classes are fun and they get results. I feel that people should feel good from exercising and working out or there is no point in doing it. I keep it simple and make healthy eating manageable. I understand the science and keep it simple for you.
The breathing I teach in the pregnancy classes played a massive role in the birth of my 2nd daughter. A planned C-section due to her being breech changed to a speedy natural arrival in less than a hr. Being able to focus on my breathing took mind away from what was going on and she was here super fast!
Located in Datchet, Slough, Simple Changes was started aiming to help people make simple everyday changes to improve their health and lifestyle, changes that are for the long term, no crash diets or unrealistic training schedules.
Qualifications:
- Oncology Massage – Susan Findley October 6th 2025
- First Aid – Emergency in The Work Place 15th June 2024 – Green Box First Aid Training
- Optimal Health After Hystrectomy November 2022 Burrel Eduacation
- Scar Therapy – Sharon Wheeler July 2022
- C-Section, Hysterectomy and Abdominal Scar Immersion September 2019 Burrel Education
- Pelvic Floor & Core Foundations December 2018 – Burrel Education
- Pregnancy and Postnatal Masage & Remedial Therapy – October 2018 Burrel Education
- Advanced CPD in Modern Post Natal Assessment, Core Restore & Functional Exercise Programming -August 2018 Burrell Education
- Advance CPD Modern Functional Exercise Pregnancy Exercise July 2015 Burrell EDucation
- Pregnancy Pilates 2015 Drummond Education
- Mat Pilates Level 3 2012 CYQ
- Pregnancy Massage 2010 Inspire Workshops
- Antenatal and Postnatal Exercise 2007 YMCA
- Diploma in Health Promotion 2006 Open University
- Maximizing New Year Sales Seminar 2006 FIA
- Indoor Cycling 2005 Polaris
- Premier Diploma in Personal Training March 2004
- BSc. Applied Human Nutrition 2003 University of Wales Institute
Based on 51 reviews
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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 😊
