Did you know that pelvic floor dysfunction can show up as hip pain, back pain, anxiety, constipation, painful intercourse, bladder issues, restricted movement and even breathing dysfunction?

In this episode, we're diving into one of the most overlooked aspects of women's health: the pelvic floor.

Many women assume pelvic floor issues only affect those who have had children, but the reality is that pelvic floor dysfunction can impact women at every stage of life. From birth injuries and surgery to chronic stress, hormonal changes during perimenopause and menopause, prolonged sitting and even the way we breathe, there are countless factors that can influence pelvic floor health.

Drawing on insights from the London Pilates Conference and leading pelvic health education, I explore why the pelvic floor is so much more than a group of muscles responsible for bladder control. You'll learn how the pelvic floor works as part of a whole-body system, influencing movement, posture, breathing, core function and overall wellbeing.

If this episode resonates with you, please share it with the women in your life. It could be the information they never knew they needed.

Timestamps:

Work with me: If you'd like support with your movement, breathwork, Pilates or pelvic floor-friendly exercise, you can book a consultation with me here:

https://calendly.com/kate-health/45min

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.

Check it out and join our Pilates by the Mekong Retreat Here.

Previous episodes on the pelvic floor:

Unlocking Pelvic Power: Breath, Birth, and Beyond with Dr. Courtney Johnson

What you need to know about Permenopause and Menopause with Pelvic Floor Physio, Cathy Watson

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Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

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Want to feel healthy even when you travel?

Listen in to hear my key health and wellness takeways from spending 6 weeks travelling through Europe with my family. Whether you're planning your own getaway or seeking ways to incorporate mindful health practices into your everyday life, these insights are both practical and inspiring.

Timestamps:

(00:00) Introduction: Reflecting on travel and its impact on health (00:31) Common beliefs about holidays and weight gain (02:00) Balancing indulgence with intentionality (03:26) The importance of nourishing breakfast and smart packing (04:26) Finding balance between activity and rest during travel (05:55) Myths about losing fitness while on holiday (08:15) Connecting with nature through outdoor exploration (09:15) European slower pace of life and its health benefits (10:36) The cultural contrast: Europe’s relaxed rhythm vs. Australian busyness (13:11) How slowing down improves mental and physical health (15:30) Supporting nervous system through slow, intentional living (16:27) Short daily Pilates routines on the road (18:25) The power of shared experiences for well-being (22:00) The benefits of daily walking and movement (23:00) You don’t need perfection for health (24:29) Rest as a productive and restorative activity (26:36) The importance of boundaries and downtime (27:30) Practical takeaways for integrating these lessons into everyday life

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.

Check it out and join our Pilates by the Mekong Retreat Here.

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

Have you ever left a Pilates class wondering if you were actually doing it right?

You’re not alone, and the truth might surprise you.

After more than 20 years of teaching and thousands of classes, I’ve seen the same small mistakes show up again and again.

The good news?

These simple shifts can completely transform your results, helping you build strength, improve posture, and feel more connected to your body.

In this episode, I’m breaking down the 5 most common Pilates mistakes I see in class and showing you exactly how to fix them, so you can get more out of every session (without working harder).

✨ Plus, if you want to practice Pilates from home, I’ll share how you can grab my Pilates Home Workout Series here to strengthen, stretch, and move with confidence.

Timestamps:

(00:28) Introduction

(01:26) Mistake One: Rushing Through Movements

(04:49) Mistake Two: Ignoring Breath Connection

(08:28) Mistake Three: Focusing on Appearance

(12:33) Mistake Four: Avoiding Challenges

(15:14) Mistake Five: Overthinking Movements

(18:30) Conclusion: Embracing Your Practice

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here.

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

Have you ever noticed the different personalities that show up in your Pilates class?

In this fun and relatable episode, we break down the 5 classic Pilates archetypes, from The Perfectionist and The Go Hard or Go Home, to The Just Enough to Get By, The Overthinker, and of course, The Chatty Cathy!

Join me as I share how each archetype shows up in class, what I really think as your instructor, and why recognising your own style can help you move better, feel stronger, and connect more deeply with your body.

Whether you’re a Pilates newbie or a seasoned student, this episode will have you laughing, nodding, and maybe even recognising a little bit of yourself or your Pilates buddy!

✨ Plus, if you want to practice Pilates from home, I’ll share how you can grab my Pilates Home Workout Series here to strengthen, stretch, and move with confidence.

Timestamps:

(00:28) Introduction to Pilates Archetypes

(01:24) Exploring the Perfectionist Archetype

(05:00) The Go Hard or Go Home Mindset

(08:34) The Minimalist Approach to Pilates

(10:42) Understanding the Overthinker

(12:26) The Chatty Cathy in Class

(14:35) Embracing Multiple Archetypes

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here.

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode of the Mind Movement Health Podcast, we uncover 7 hidden causes of inflammation that many midlife women overlook.

While diet plays a role, chronic inflammation is often driven by deeper factors like stress, poor sleep, blood sugar imbalances, gut health, over-exercising, alcohol, and nervous

Timestamps:

(00:28) Introduction to Hidden Inflammation

(02:12) The Role of Chronic Stress

(08:24) Importance of Sleep

(12:22) Blood Sugar Imbalances

(16:11) Gut Health and Inflammation

(19:42) The Impact of Alcohol

(22:28) The Power of Thought Patterns

(24:45) Conclusion and Next Steps

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here.

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

In this insightful interview, Dr. Juliet McGrattan discusses menopause, perimenopause, and their impact on women runners.

We cover:

• Hormonal changes during menopause and perimenopause
• Symptoms affecting women runners, including energy and sleep
• Exercise modifications and the importance of strength training
• Role of HRT in managing menopause symptoms and supporting activity
• Research gaps and the need for more women-specific studies

Timestamps:

(00:00) Introduction and guest introduction

(01:43) What is menopause and perimenopause?

(02:42) Common symptoms experienced during menopause transition

(04:36) Effects of menopause on energy and running performance

(06:16) Managing fuelling and recovery during menopause

(07:12) Myths about aging and joint health in runners

(09:40) Adjusting training loads and incorporating slow running

(11:27) The importance of strength training for women over 35

(13:55) Bone health, osteoporosis, and impact of running

(15:49) Recovery strategies and nutrition tips

(18:10) Listening to your body and adapting training

(21:27) Positive stories of women runners in menopause

(22:10) HRT and its effects on women’s health and running

(27:00) Author’s motivation for writing the book

(28:36) The need for more research on women and menopause

(33:49) Daily habits to support women during menopause

(36:35) Running outdoors vs treadmill and safety considerations

(39:04) Overcoming fear and safety concerns while running

(41:37) The importance of running groups

(42:25) Key advice for women runners in menopause

(44:31) Where to find more information and connect with Dr. Juliet

More about Dr. Juliet McGrattan:

Dr Juliet McGrattan is an award-winning author, speaker, runner and a former GP. She is the Woman’s Health Lead and a Master Coach at 261 Fearless. Juliet is the author of Run Well and Sorted and her new book, The Runners Guide to Menopause. You can buy her books at all major retailers, worldwide.

Grab The Runners Guide to Menopause here.

Connect with Dr. Juliet McGrattan:

Website: https://drjulietmcgrattan.com/

IG: https://www.instagram.com/drjulietmcgrattan/

Facebook: https://www.facebook.com/DrJulietMcGrattan/

YouTube: https://www.youtube.com/@drjulietmcgrattan8825

🌿 Retreat Invitation

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.

Check it out and join our Pilates by the Mekong Retreat Here.

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

I personally love their Vitamin C, Turmeric supplement and Vanilla protein powder!

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Can just five minutes a day really improve your health?

In this episode of the Mind Movement Health Podcast, we explore simple five-minute daily habits that can transform your health, reduce stress, support hormone balance, and improve wellbeing in midlife.

Many women believe they need long workouts or complicated wellness routines to feel better.

But research shows that small, consistent habits can create powerful physiological changes, especially when it comes to nervous system regulation, gut health, sleep, and hormonal balance during perimenopause and menopause.

Listen in to learn how small daily practices can have a powerful impact on energy, mood, hormones, and long-term wellbeing.

Timestamps:

(00:00) Introduction and episode overview (01:27) The impact of five-minute health practices (02:55) Concept of micro habits in behavioral health science (03:55) Why consistency surpasses intensity in health routines (04:23) Benefits of five-minute sunlight exposure (04:49) Nervous system regulation through breathwork (05:18) Coherence breathing technique explained (06:16) Power of breath and vagus nerve activation (07:39) Easy Pilates and mobility routines for quick circulation boost (08:07) Incorporating movement throughout the day (09:33) Ideal five-minute mobility exercises (10:30) Promoting wellness retreats for reset and connection (11:00) Morning sunlight for circadian rhythm regulation (12:23) Mindful eating to improve digestion and reduce bloating (13:47) The importance of slow, deliberate eating (14:42) Practicing gratitude for emotional health (16:09) How these micro habits support women through hormonal shifts in midlife (17:08) The power of stacking multiple habits for compounded benefits (17:37) The simplicity and effectiveness of daily health rituals (18:06) Summing up five easy health practices to incorporate daily (18:32) Inviting listeners to share and subscribe for more insights (19:01) Closing remarks and next steps

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here.

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts