# Simple-Changes > ## Posts - [Optimum Foetal Positioning](https://simple-changes.co.uk/elementor-4965/): How to get baby into a good position - [Early Days of C-Section Recovery: What to Expect & Essential Healing Tips](https://simple-changes.co.uk/early-days-of-c-section-recovery-what-to-expect-essential-healing-tips/): Early Days of C-Section Recovery: What to Expect  & Essential Healing Tips Whether your C-section was planned or unexpected, recovering from a cesarean birth is a unique journey. The early days as a new mum can feel overwhelming—physically, emotionally, and mentally. But knowing what to expect and how to care for yourself can ease the transition and promote healing. In this post, I break down what the early days after a C-section really feel like, and share some essential tips to help you recover smoothly in the early days.  What to Expect in the Early Days After a C-Section 1. […] - [Prolapses - All you need to know](https://simple-changes.co.uk/prolapses/): Prolapses - All you need to know - [Making Pilates Fun with Small Equiment](https://simple-changes.co.uk/unlocking-the-power-of-small-equipment-in-pilates-big-benefits-in-compact-toolselementor-4709/): Making Pilates Fun with Small Equiment - [Hayfever, tips & Pelvic Floor](https://simple-changes.co.uk/hayfever-tips-pelvic-floor/): So we know pregnancy, childbirth, the menopause can all effect the pelvic floor. Are you aware that chronic coughs and conditions like hay fever can all play havoc on the pelvic floor. Maybe you are ☹ Hay fever? Yep – every time you sneeze there is a whole of pressure on your pelvic floor and if you hay fever is anything like mine it’s not one sneeze but a zillion!!! I have had hay fever for about 25years – which is a bit nuts but I got it around when I was 12……well probably before but my parents said it […] - [Sanah's Positive Induction](https://simple-changes.co.uk/sanahs-positive-induction/): So, induction! If someone would have asked me about induction for labour a couple months ago, I would have cringed first and answered after. Prior to about 5 weeks ago, I had very negative connotations attached to induction. Having heard stories of prolonged periods of labour once induced, women being induced and staying hospitalised in intense pain for days and days, stories of failed inductions leading to C sections and what not. I was way too focused on finding the whole process terrifying and kept telling myself ‘oh it wont happen, ill go into labour naturally’.  My 1st experience with […] - [Chrissy Wonderful Water Birth](https://simple-changes.co.uk/chrissy-wonderful-water-birth/): I read the Positive Birth Company book to learn about Hypnobirthing. I picked bits from the book that worked for me and the aspects I knew I’d be able to put into practice such as breathing, visualisation and understanding my body during labour. It helped me to feel relaxed and positive about labour – and excited! I also attended Natasha’s preparation for labour session which was really key in helping me to practice the techniques. Leo arrived two days after his due date – my waters breaking in the early hours the day after his due date and contractions starting […] ## Pages - [Postnatal](https://simple-changes.co.uk/elementor-5692/): Postnatal with Simple-Changes Postnatal Pilates with Baby Pilates Classes   Postnatal Personal Training Postnatal Massage C-Section Scar Massage Diatsis Recti Rehab - [Pregnancy](https://simple-changes.co.uk/elementor-5680/): Pregnancy with Simple-Changes Pregnancy Pilates Pregnancy Massage Mums2Be Pregnancy Exercises Pregnancy Personal Training Prepared for Labour & the 4th Trimester Workshop Simple-Changes has over 20 years of experience supporting mums throughout their pregnancy journey. I am highly qualified and experienced in supporting a wide range of pregnancies, including twin pregnancies, pelvic girdle pain, and gestational diabetes. We offer a range of classes to help keep you active, workshops designed to build confidence for labour and birth, and pregnancy massage to ease aches and pains while helping you relax. If you have any questions or would like to find out more, […] - [Breast Cancer Rehab](https://simple-changes.co.uk/breast-cancer-rehab/): Movement & Exercise for those going through breast cancer, from diagnosis, during treatment & after. - [Mums2Be Exercise Class](https://simple-changes.co.uk/mums2be-strength-training-class/): Functional Exercise Mums2Be Exercise Class Maintain Strength Mums2Be Exercise Class Improve posture Mums2Be Exercise Class Learn Breathing Techniques for Labour Mums2Be Exercise Class Mums2Be Exercise Class Simple-Changes Mums2Be Exercise classes are designed to help you feel strong, capable, and supported throughout your pregnancy.  The class started over 16years ago and has help support many expecting mums in the local area.  These sessions focus on safe, effective strength exercises tailored specifically for pregnancy, helping you prepare your body for birth and beyond. Each class finishes with breathing exercises to help you prepare for labour. Lifting weights during pregnancy is benfical for mum […] - [Getting to Grips with Perimenopause](https://simple-changes.co.uk/getting-to-grips-with-perimenopause/): Getting to Grips With Perimenopause 60-minute session – £15.00 Perimenopause can feel like a confusing and overwhelming stage of life — your body is changing, hormones are shifting, and suddenly the things that used to work for you don’t seem to anymore. But you don’t have to navigate it alone. “Getting to Grips With Perimenopause” is a supportive, informative 60-minute session designed to help you understand what’s happening in your body and what you can do to feel more grounded, supported, and in control. What We’ll Cover ✔️ What perimenopause actually is and how long it lasts✔️ Common symptoms — […] - [Tween & Teen Pilates](https://simple-changes.co.uk/elementor-5304/): Coming Soon Tween & Teen Pilates Coming Soon Tween & Teen Pilates Coming Soon Tween & Teen Pilates Tween & Teen Pilates Tween & Teen Pilates – Coming Soon! in Datchet & Langley As a mum of two, I realised there isn’t much to help them cope with the stresses of everyday life. Pilates is the perfect way for young people to build strength, confidence, and body awareness through Pilates! Great for children who aren’t sport but want to move and feel good.  My upcoming Tween & Teen Pilates classes are specially designed to support growing bodies and developing minds. […] - [Jump With Confidence](https://simple-changes.co.uk/classes/jump-with-confidence/): To demystify the pelvic floor To understand what Pelvic floor dysfunction is To Learn how the core is connected to the pelvic floor Understand why movement and breathing are important to pelvic floor function See why a whole body approach is needed not just a ‘squeeze’ - [One2One Pilates](https://simple-changes.co.uk/one2one-pilates/): One 2 One Pilates Sessions Personal sessions to support your body, at your pace If you’re looking for a more personlised approach to Pilates — whether you’re just starting out, coming back after a break, or working with an injury — One2One sessions might be just what you need. These private sessions are focused entirely on you: how you move, what you need, and how we can help you feel better in your body. A one2one session can help grasp the basics and feel more confident in a class setting or maybe the times just dont work for you.  Who […] - [Oncology Massage for Wellness](https://simple-changes.co.uk/oncology-massage/): Oncology Massage Oncology massage personalised for you, to help improve your well-being, a bespoke massage to support you physically and mentally. If you’re going through cancer treatment or in recovery, this is a gentle way to ease pain, reduce stress, and support your overall health. Whether you need help managing side effects of cancer treatment or just want to relax, I’m here to help provide a safe and effective oncology massage & time you to relax. I have trained with the UK’s leading Oncology massage instructor Susan Finday and I am a scar therapy practitioner. About Oncology Massage My cancer […] - [Preparing for the 4th Trimester & Beyond](https://simple-changes.co.uk/preparing-for-the-4th-trimester-beyond/): Learn about Pelvic Health for your Postnatal Recovery Prepared for Labour & Beyond Learn Breathing Techniques for Labour Prepared for Labour & Beyond Practice birthing positions Prepared for Labour & Beyond Practice using the birthing ball. Prepared for Labour & Beyond Learn stretches to ease new mum aches Prepared for Labour & Beyond Deeply Relax Prepared for Labour & Beyond Practice using Birthing Balls Prepared for Labour & Beyond Prepared for Labour & Beyond You’ve organised the nursery, packed your hospital bag and planned for baby’s arrival. But have you prepared for your recovery? Most antenatal classes focus on labour […] - [Diastasis Recti](https://simple-changes.co.uk/holistic-core-restore-diastasis/): Diastasis Recti Holistic Core Restore: Diastasis Recti Healing Programme Heal, Strengthen & Reconnect If you’ve had a baby—no matter how long ago—and struggle with Diastasis Recti, core weakness, or pelvic floor issues, this programme is for you. Diastasis Recti occurs when the abdominal muscles remain separated after pregnancy, leaving a noticeable gap. This condition can affect both appearance and core strength, often leading to concerns such as back pain, poor posture, and pelvic floor issues. Healing is a whole-body process, not just about closing the gap! We start with a deep assessment, then tailor a plan focusing on: Posture & […] - [Personal Training for Hysterectomy & Prolapse](https://simple-changes.co.uk/holistic-core-restorerecovery/): Hysterectomy & Prolapse Recovery Program Reconnect to your Core Recovery Program Personalised Exercises Recovery Program Hysterectomy & Prolapse Recovery Programme Holistic Core Restore® Recovery at Simple Changes This is a personal training programme is designed for women living with Pelvic Organ Prolapse (POP) or recovering from POP surgery or hysterectomy who want to return to movement safely and confidently. I understand your body has changed — and I’m here to support you with tailored exercise, education, and hands-on therapy that respects your recovery and long-term health. Who is it for? Women with a current POP diagnosis Those recovering from hysterectomy […] - [Holistic Core Restore® Rel-Ease](https://simple-changes.co.uk/holistic-core-restore-rel-ease/): Holistic Core Restore ® Rel-ease Lets Stretch, Release & Relax Are you looking to improve your self-care? As busy women, living in hectic times, caring for others, lets work to feel good both inside and out.  Introducing HCR Rel-ease!  This programme will change FOREVER how you feel about ‘stretching’ and taking time out, ALONE for you own mind, body, soul and spirit! Aches, pains and changes to one’s posture as we travel through life are pretty standard for most women and many simply ‘put up’ with muscular aches and a loss of freedom of movement when there are both simple and […] - [Hot & Sweaty Members Page](https://simple-changes.co.uk/hot-sweaty-members-page/): Hot & Sweaty 1 Hot & Sweaty 2 Hot & Sweaty 3 Hot & Sweaty 4 Hot & Sweaty 5 Hot & Sweaty 6 Hot & Sweaty 7 Hot & Sweaty 8 Hot & Sweaty 9 Hot&Sweaty10 Hot&Sweaty11 Hot&Sweaty12 Hot&Sweaty13 Hot&Sweaty14 Hot&Sweaty15 Hot&Sweaty16 Hot&Sweaty17 Hot&Sweaty18 Hot&Sweaty19 Hot&Sweaty20 Hot&Sweaty21 Pilates 1 Pilates 2 Pilates3 Pilates 4 Relaxtion Holistic Core Restore Rel-ease Deadlift Technique - [Hot & Sweaty Online Fitness Memebership](https://simple-changes.co.uk/hot-sweaty-online-memebership/): On Demand!Online Fitness! Exercise when you want to! Hot and sweaty is a fun online fitness membership. You have access to a wide range of pre recorded low impact, bodyweight work-outs (Over 20) and support from Natasha via whatap – to keep you motivated and answers any question.  The majority of the sessions are a quick 30minute pelvic floor friendly, full bodywork out.  The work-outs include modifications so you can start at the right level for you.  To balance the work-out there is access to Holistic Core Restore (r) Rel-ease.  To help balance the stress of everyday life there are […] - [Holistic Core Restore](https://simple-changes.co.uk/holistic-core-restore/): Holistic Core Restore are highly specilised programmes to help you restore your core and pelvic floor. To leave you feeling, stronger,  more confident and comfortable within your own body. - [Pelvic Floor & Core Strengthening](https://simple-changes.co.uk/holistic-core-restore-everywoman/): Holistic Core Restore® Everywoman 2.0 Holistic Core Restore® Everywoman 2.0 Holistic Core Restore® Everywoman 2.0 Holistic Core Restore® Everywoman 2.0 Pelvic Floor & Core Strengthening: Holistic Core Restore® EVERYWOMAN  2.0 Welcome to ‘Everywoman’ 2.0 – Stronger Core, Stronger You!  Booking Open for February 2026 For over 7 years, I have been a Holistic Core Restore® Coach, running the Everywoman course, which empowers women to strengthen their core and pelvic floor. But it’s more than that—it’s about you: your self-care, your overall well-being, and feeling your best at every stage of life. More Than Just Core Strength We go beyond traditional core […] - [Personal Training for women](https://simple-changes.co.uk/weight-loss/): Personal Training for Women Look Good Feel Great with Simple-Changes personal training  based in Slough, Windsor, Datchet and the surrounding areas. Why Simple-Changes Personal Training? It is personal – I will design a plan to help you achieve your goals. Your personal training program is designed for you as everyone is different. I will keep you motivated and help you reach your target. I will keep your program challenging, fun and update it regularly updated to ensure that you have maximum gains  REMEMBER: Small steps to achieve a big goal. Over 20 years experience. Over 15 years experience working with […] - [Postnatal Personal Training](https://simple-changes.co.uk/postnatal-personal-training/): Postnatal Personal Training Becoming a new mum is a life-changing experience, but it also brings new physical challenges. Many women are eager to return to their pre-pregnancy shape and feel  like themselves again. We specialize in helping new mums do just that—safely, effectively, and at their own pace. Our personalized postnatal personal training sessions are designed to help you regain strength, boost your confidence, and feel great as you navigate this exciting, yet challenging, phase of motherhood. One2One Postnatal Personal Training Sessions One2One postnatal sessions are tailored to your specific needs, starting with building basic core strength and progressing to […] - [Pregnancy Personal Training](https://simple-changes.co.uk/pregnancy-personal-training/): Pregnancy Personal Training Stay strong, healthy, and confident throughout your pregnancy. Pregnancy personal training with Simple-Changes, is designed for you. We specialize in safe, supportive, and personalized training sessions for expecting mums. Whether you’re new to exercise or maintaining an active lifestyle, we are able to design workouts tailored to your trimester, energy levels, and changing body.     What Simple-Changes Offer: One-on-one sessions with a highly qualified and experienced trainer. Safe strength, mobility, and cardio routines Guidance to ease common pregnancy aches and improve postureEmotional support and motivation throughout your journey Help preparing your body for labour and postpartum […] - [Personal Training](https://simple-changes.co.uk/personal-training/): Personal Training for Women At Simple -Changes, we offer specialised personal training for women at every stage of life—from pregnancy and postpartum recovery to perimenopause and beyond.  Personal training sessions are designed to support hormonal balance, build core strength, and promote long-term wellness through every transition. Whether you’re preparing for birth, healing after baby, or navigating midlife changes, our tailored approach helps you move with strength, confidence, and purpose. Personal training sessions are available at a local gym, I can can come to you and bring equipment or we can train outdoors. Pregnancy   Strengthen your core to support the weight […] - [Sports Massage](https://simple-changes.co.uk/sports-massage/): Sports Masasge Sports Massage Sports Massage Sports Massage Sports Massage Sports Massage Experience a targeted 60 or 90-minute sports massage treatment designed to help relieve muscle tension, reduce soreness, and enhance flexibility. Whether you’re an athlete or someone who engages in regular physical activity, this massage helps your body recover and maintain peak performance. We use high-quality organic massage wax to aid muscle and promote relaxation. Your massage will be customized to suit your individual needs and goals. With over 20 years of experience, you’re in expert hands. What to Expect in a Sports Massage During your first session, we […] - [Scar Therapy](https://simple-changes.co.uk/scar-therapy/): Scar Therapy Scar Therapy Scar Therapy Scar Therapy Based on the techniques of Sharon Wheeler, this therapy can help ease tension in your scar, improve appreance and reconnect with your body. The work is light & gentle. It is calming and works on diffrent layers of the skin & fascia. Scars include the following: Scars from surgery – including knee, hip, shoulder replacements, cancer surgery. C-Section, hysterectomy Key hole surgery Laparoscopy Cosmetic Surgery Scars from Injury Scar Therapy Benefits:  Release tension and tightness held in the scar that causes discomfort, Increase in mobility & movement. Improve appearance of a scar. […] - [Relaxation Massage](https://simple-changes.co.uk/relaxation-massage/): Ease Tension Relaxation Massage Relaxation Massage Relaxation Massage Relaxation Massage Relaxation Massage 60 or 90 relaxation massage will sooth sore and achy muscles, unwind the mind and leave you feeling deeply relaxed and refreshed. Using deeply nourishing organic songbirds massage wax. A choice of lavender to relax, womens blend to balance or zest to uplift. Your relaxation massage is personalised to meet your needs and improve our well being. With over 20 years experience you know your in safe hands.  What to expect In your first session will go your health screening form and talk about what you’d like to get […] - [Postnatal Massage](https://simple-changes.co.uk/postnatal-massage/): Reduce tension in your body Postnatal Massage Postnatal Massage Sooth Achy Feet Postnatal Massage Ease tension in the upper back Postnatal Massage About Postnatal Massage A postnatal massage to reduce common new mum aches and pains whilest leaving you feeling deeply relaxed and calm. I have been trained as a massage therapist for over 20years and a have taken several additional qualificationsin pregnancy and postnatal massage. The massages are safe and effective.  Often clients are surprised at the increase of movement at the end of a session.  The massage is tailored to your needs. Often the sessions involve working from […] - [Pregnancy Massage](https://simple-changes.co.uk/pregnancy-massage/): Pregnancy Massage Pregnancy Massage Pregnancy Massage About Pregnancy Massage Pregnancy massage is specifically designed for mums in their 2nd and 3rd trimesters. It is a deeply relaxing treatment that helps reduce common pregnancy aches and pains, while also leaving you feeling calm and supported. With over 20 years of experience as a trained massage therapist, I have also completed several additional qualifications in pregnancy and postnatal massage. As a result, the treatments I offer are both safe and effective. In fact, many expecting mums are pleasantly surprised by the increased range of movement they experience by the end of a […] - [Massage](https://simple-changes.co.uk/massage/): Expert Massage Therapy in Datchet, Windsor, Langley, Iver & surrounding area’s  At Simple -Changes, we provide professional massage therapy tailored to support women’s health and well-being across every stage of life. Whether you’re seeking pregnancy massage, deep tissue relief, or relaxation treatments, our studio in Datchet offers a calm, welcoming space just minutes from Windsor, Langley, and Iver. Our holistic approach helps relieve muscle tension, reduce stress, and promote recovery—supporting your body and mind through life’s daily demands. C-Section Scar Massage Postnatal Massage Pregnancy Massage Click Here Click Here Click Here Oncology Massage Sports Massage Scar Therapy Click Here Click […] - [C-Section Scar Massage.](https://simple-changes.co.uk/c-section-scar-massage/): Gentle Effective Techniques C-Section Scar Massage Easing tension through your core C-Section Scar Massage Softening Adhesions & Scar Tissue C-Section Scar Massage Assessing the Scar C-Section Scar Massage Ensuring your comfort through the session C-Section Scar Massage Reconnecting with your core C-Section Scar MAssage C-Section Scar Massage About C-Section, Hysterectomy & Abdominal Scar Massage can help scars from  C-sections, hysterectomies, or other abdominal surgeries, often cause issues like pain, tightness, pulling sensations, bloated appearance, back pain, and even pelvic floor or core dysfunction.  This is common and something you don’t have to live with.  Scar massage can help break down […] - [Postnatal Pilates](https://simple-changes.co.uk/postnatal-pilates/): Ease Common Aches & Pains Postnatal Pilates Bond with Baby Postnatal Pilates Reduce Stress Levels Postnatal Pilates Strengthen Your Core Safely Postnatal Pilates Postnatal Pilates with Baby A class designed for to rebuild their core, strengthen their pelvic floor and to start their postnatal recovery.   The class has been running for over 13 years and is limited to a maximum of 12ppl. Class commences 12th January 2026,  10.30am to 11.45am. Location: Langley Marish St Francis Church, Upton Court Rd, Slough SL3 7NE Postnatal Pilates is a classes designed for new mums, focusing on reducing general aches and pains associated with […] - [Strong & Balanced Perimenopause Fitness Class](https://simple-changes.co.uk/strongandbalanced/): Strong & Balanced – Fitness Class For Perimenopause and Beyond! Let’s thrive together! This class is for ladies  who are postnatal, are in perimenopause or menopause, who want to strengthen their bodies, improve fitness, reduce stress and thrive during this new phase of their lives. (Postnatal mums and anyone who wants a low impact work-out is welcome). The class can help health and improve symptoms of perimenopause. Movement is key. If you don’t use it you will lose it. 60 minutes of weights and cadio, deeper stretches & releases and relaxation at the end of the class. How often do you […] - [Mat Pilates Langely & Datchet](https://simple-changes.co.uk/pilates/): Individual Adjustments Ladies Only Pilates Ease Tension in Your Body Ladies Only Pilates Ease tension in the feet Ladies Only Pilates Improve Balance Ladies Only Pilates Reduce Lower Back Pain Ladies Only Pilates Equipment Provided Ladies Only Pilates Strengthen your Core Ladies Only Pilates Hands on Correction Ladies Only Pilates Learn how to engage your core Ladies Only Pilates About Ladies Only Pilates Class. Strengthen Your Core, Improve Posture & Relax. Simple-Changes offers ladies-only mat Pilates classes in Datchet and Langley — a fun, effective way to strengthen your core and improve posture. Simple-Changes Pilates classes are designed for women […] - [Health Screening Forms](https://simple-changes.co.uk/health-screening-forms/): Relaxation and Sports Massage Click Here Pregnancy Massage Click Here C-Section Scar Massage/Therapy Click Here Scar Therapy Click Here Ladies Total Body Work-Out /Pilates  Click here Pregnancy Pilates Click Here Postnatal Pilates Click Here - [About Simple-Changes](https://simple-changes.co.uk/about-simple-changes/): 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 […] - [Classes](https://simple-changes.co.uk/classes/): Pilates & Fitness Classes in Datchet & Langley for All Levels Join our friendly, supportive classes at Simple -Changes, where women in Datchet, Langley, and nearby areas come together to build strength, improve posture, and boost overall wellness. We offer a range of Pilates and fitness classes suitable for all levels—from beginners to those returning post-pregnancy or managing menopause. Whether you’re looking to enhance core stability, relieve stress, or simply move better, our expert-led sessions are designed to help you feel strong, confident, and connected. Classes are based in Datchet & Langley, with easy parking. Pregnancy Pilates A class designed […] - [Pregnancy Pilates](https://simple-changes.co.uk/pilates-personal-training-massage-windsor-slough-langley/pregnancy-pilates/): Learn Breathing Techniques for Labour Pregnancy Pilates Bond with your growing baby Pregnancy Pilates Move to ease common aches and pains Pregnancy Pilates Connect with your Breath Pregnancy Pilates About: Pilates can help increase and maintain core strength to keep abdominal strong to reduce lower back pain, maintain strength in the pelvic floor and to help reduce time postnatally for the abdominals to flatten.  We practice breathing and relaxation at the end of every  pilates class which you can use during your pregnancy and labour. Join other expecting mums and share your pregnancy experiences in a small friendly class.   Pregnancy Pilates […] - [Home](https://simple-changes.co.uk/): Ladies Only Pilates Holistic Core Restore Everywoman Pelvic floor & Core course C-Section Scar Massage Before, During & After treatment Oncology Massage Pregnancy Massage Hysterectomy & Prolapse Recovery Personal Training Pregnancy Pilates Perimenopause Strength Class Strong & Balanced Scar Therapy Relaxation Massage Core & Pelvic Floor Personal Training Weight Loss, Strength & Toning Personal Training Postnatal Pilates Sports Massage Diastasis Recti Personal Training Simple-Changes: Pilates, Personal Training & Massage Movement in Pregnancy, Postpartum, Perimenopause & Beyond. Hi, I’m Natasha Sahota and have been running Simple-Changes for over 22 years, teaching pilates for over 13years & C-Section scar massage therapist for […] - [Contact](https://simple-changes.co.uk/contact/): Get in Contact with Simple-Changes Get in touch with Simple Changes today! Whether you have questions about our services, need more information on classes or personal training, or would like to book a consultation, I’m here to help. Our contact page provides all the details you need to reach us by phone or email. We look forward to supporting your health and wellness journey. Fill out my online form. Class Address: 62 London Rd, Sl3 9JR Massage Address: Thames Valley Athletics Centre, Pococks Ln, Eton SL4 6HN Email: natasha@simple-changes-co-uk Phone Number: 07984 417053 [comment]: # (Generated by Hostinger Tools Plugin)