Why Physiotherapy Matters After January
After the holidays, sudden increases in activity can place extra stress on your muscles and joints. Physiotherapy helps bridge the gap between motivation and long-term success by:

• Preventing injuries before they happen
• Supporting safe return to exercise
• Improving mobility, strength, and flexibility
• Reducing pain and stiffness
• Building confidence in movement

Stay Strong, Not Sore!
Many New Year injuries happen because people do too much, too fast. Our physiotherapists can assess your movement, identify imbalances or weaknesses, and create a personalised plan to help you progress safely and consistently.

Physiotherapy is for Everyone
You don’t need to be injured to benefit from physiotherapy. It’s useful for:

• Beginners starting a fitness routine
• Desk workers dealing with aches and posture issues
• Runners, gym-goers, and sports enthusiasts
• Anyone recovering from injury or surgery
• Those looking to move better and feel stronger throughout 2026.

Make 2026 the Year You Move Better
Think of physiotherapy as an investment in your health – not just for the start of the year, but for the whole year ahead. With the right guidance, you can build strength, reduce pain, improve your wellness and enjoy movement with confidence. If you’re ready to start the year feeling stronger, healthier, and more supported, we are here to help!

The post Spring Wellness appeared first on Woods Wellness Centre.

Over 15yrs working as a Personal Trainer to midlife and senior clients, I’ve become very familiar with
all the barriers to fitness. Some are obvious – lack of time or motivation, no knowledge of technique
or what type of exercise is appropriate? Some barriers are more subtle – diminished body
confidence and perceived lack of ability? Regardless, the barriers exist and prevent so many people
from stepping forwards, even though the desire to move – to become stronger and more capable is
there.

Latterly, I’ve put a focus on small habits and routine because whilst the big shiny fitness goals and
traditional New Year’s resolutions to transform are laudable, statistics tell us that they’re rarely
followed through. The power of integrating small, daily exercises – balance, strength, flexibility, is
definitely underestimated.

In August 2025 I started a 14-day plank challenge. I committed to going live in a Facebook group
every day, leading a sequence of planks using Tabata – 8 x 20 seconds of plank with 10 seconds
break in between each exercise. I started with 24 people and no expectations. To my surprise, this
merry little band stayed together and stuck with it. After 14 days I realised we’d sown the seeds of a
habit, so we just kept going…

Fast forward to February 2026 and we’d amassed 480 people in our ‘Plank-A-Long’ group. I’d gone
live every single day for 6 months and many had followed along – lots religiously. And, we were
beginning to see astonishing results.

This wasn’t a kind of “I told you so” moment for me, I’ve been genuinely astonished at how our body
composition has changed with this daily practice. I only set out to help people form a habit – to help
people get moving and do some strength work because something is better than nothing and every
little bit helps.

In fact, we’ve achieved so much more.

Personally, I’ve lost weight, gained muscle/tone and strength with no additional changes to exercise
or diet BUT the group feedback is more important and here’s what people have to say…

“I definitely notice my chest and arms looking more defined, core feeling stronger and more
defined too, which is nice to see as I’m now in my 60’s”

“Only 20 sec reps but they’re still tough. I’ve been doing this since 1 st January. I notice my core
and waist has more definition and glutes – making my jeans slightly loose.”

“I love this daily practice so much. It’s real and doable.”

“I struggled with planks for the first few days but when I began the ‘nursery slope’ exercises you
provided to suit my limitations, it was great. So now I really feel a difference.”

“I’ve lost circa 4 – 6lbs over the last few months and have definitely noticed a more toned tummy
and upper body. The only real change in the last few months has been daily planking!”

“I love this group and practice. It’s hard but doable, although I haven’t tried some of the
challenging planks yet. I feel the physical effects like improving strength in my core and lower
back but also mental resilience – doing it even when it’s late or I don’t feel like it. I CAN!”

“The daily planking has been inspirational and I’m seeing many benefits. Longer walks are easier;
the planks can be challenging but that’s what life is about and 20 seconds at a time is doable.”

I chose to focus on the plank because it’s a safe, fundamental strength exercise. It also has a myriad
of variations which keeps things interesting and adds significant physical challenges – it’s a coached
progression. I opted to use Tabata because I’m a life-long fan of this interval training – the music
helps as a distraction too! If I can encourage people to engage for 20 seconds, during the 10 second
rest, I can usually nudge people to try for another 20 and it provides an easy way for people to track
their own progress with manageable goals. With the plank variations, we’re also working every
muscle group, so whilst planks are associated with core strength, because we switch up every 20
seconds with variations, we’re improving strength in the core, glutes, arms, shoulders and noticing
better posture, easing of lower back pain and a vast improvement in overall body confidence and
capability.

Given the success and the consistent feedback, Plank-A-Long has shifted gears to become a focused
community of members who know it works. No gym, no equipment, no massive time commitment
but a significant impact on health and wellbeing. It’s a simple format – I deliver a plank sequence
daily in a Facebook group and people catch up in their own time, some like early doors, others do
planks in the evening and lots do it with partners or family members.
This is a ‘join any time’ scenario for a small monthly subscription of £8/month which helps with
commitment and supports my efforts to coach live daily. Lots begin with basic planks and many
can’t manage the full 8 x 20 seconds initially but this is a personal work in progress within a
supportive community and from experience over the first six months, everybody sees and feels
positive results.

The Facebook group is here – https://www.facebook.com/groups/plankalong
The link to join is here – https://ko-fi.com/plankalongwithfiona

The post Plank-A-Long appeared first on Woods Wellness Centre.

Cortisol is often a hormone that gets a bad rap when it comes to referring to health, whether you’ve heard that it can cause weight gain (or cortisol belly), a round and puffy face, suppressed immunity, high stress and anxiety… all this is essentially true, but this is not all that cortisol does. It is an essential hormone that gets us up in the morning, gives us motivation, prepares us for challenges, and protects us from danger.

Cortisol: friend or enemy?

When you are faced with stress, the hypothalamic-pituitary-adrenal axis (HPA axis) triggers cortisol release, which kicks you into action, giving you energy and increasing alertness – it works like an alarm system to prepare you to get away from a potential threat. Cortisol levels should return to baseline levels when the stressor passes.

It is completely normal for cortisol levels to fluctuate throughout the day, naturally increasing from day to day activites:

• Short-term stress e.g., being late for work, worrying about an exam
• Exercise and physical activity, especially high-intensity
• Low blood sugar levels (fine short-term, but repeated spikes can increase cravings and fatigue)
• Caffeine e.g., from coffee, has stimulating effects

Problems arise when stress becomes chronic, sleep is poor, blood sugars swing, or hormones shift during midlife. Cortisol can stay elevated, and that’s when symptoms start creeping in.

So, it’s not that we should be focusing on completely lowering cortisol levels, it’s ensuring levels are balanced and regulated properly throughout the day – naturally rising in the morning, declining as the day goes on, reaching its lowest point in the evening – balance is key.

How chronic high cortisol may show up in the body

• Anxiety and overwhelm
• Sleep issues/waking during the night
• Feeling ‘tired but wired’
• Sugar cravings/afternoon crashes
• Stubborn belly fat
• Digestive issues
• Frequent infections/illnesses

Keeping cortisol in check

If you are feeling consistently anxious or overwhelmed, or if you’re struggling to switch your mind off at night, this may indicate that you need to check in with your nervous system – reducing your stress signals to your body it is safe. It will start to work with you, not against you.

– 3 balanced meals a day = Protein + healthy fats + carbs/fibre: Skipping meals increases cortisol in an attempt to raise blood sugar levels back up.

– Reduce caffeine and alcohol: Both are stimulants and raise cortisol levels. Have a caffeine cut-off time of 1pm.

– Prioritise sleep: Aim for 8-9 hours a night. Reduce screens at nighttime and create a calming evening routine.

– Take moments in the day to focus on your breath: Even a few minutes of intentional breathing can help calm the nervous system and reduce cortisol levels.

– Reduce processed foods and opt for wholefoods: wholefoods such as veg, fruits, wholegrains, nuts/seeds and good-quality meats can have anti-inflammatory effects on the body, reducing cortisol levels, whereas processed foods have the opposite impact.

Small, consistent changes to your lifestyle can help build your body’s resilience to stress and make a difference to your health and overall sense of well-being. Take care of your nervous system, and it will take care of you!

The post Stress and Cortisol appeared first on Woods Wellness Centre.

There is – I’m a migraine specialist with a wealth of experience in treating this excruciating condition, which as anyone who suffers from them will tell you, is so much more than just a headache. According to the migrainetrust.org, migraine is the third most prevalent disease in the world, and it affects three times as many women as men.

What many sufferers don’t realise is that physiotherapy can be used to treat migraines, both reducing the frequency and severity of episodes. I’ve undergone advanced training, education and certification from the American Institute of Balance, making me an expert in specialised techniques that can provide you with near instant improvement, as well as long-term reduction in symptoms.

Using a combination of electrotherapeutic trigger point dry needling, cervical mobilisations, mechanical cervical traction and instrument assisted soft tissue work I can work with you to greatly reduce the impact of your migraines. While other practitioners may offer some of these services, very few will have had the specific, specialised training to be using them in the safest and most effective way possible. Never be afraid to ask your healthcare providers how and when they learned any procedure or skill and which regulatory body certified their skills. Ask how frequently they use their methods with success, and what about your situation has made them decide which methods are likely to work for you. A healthcare provider who has obtained proper certifications for the methods they advertise should be able to tell you in detail how they have become an expert.

I’ve seen first hand the devastating toll migraines can take on your quality of life but it doesn’t have to be like this, and don’t ever let a doctor tell you that you ‘just have to live with it.’ Less than half of migraine sufferers are satisfied with conventional treatment and many self-medicate using over the counter medication without seeking any other help. Get in touch to learn more about how I can help and together we can manage your migraines, rather than your migraines managing you.

The post The madness of migraine appeared first on Woods Wellness Centre.

In the world of pain relief and rehabilitation, Anodyne Infrared Therapy has emerged as a non-invasive and effective treatment option for a huge variety of conditions. Whether you suffer from chronic pain, nerve damage or poor circulation, this therapy offers a safe and drug-free approach to healing. Below, we explore the key benefits of Anodyne Therapy and how it can improve your quality of life.

1. Pain Relief Without Medication
One of the primary benefits of Anodyne Therapy is its ability to reduce pain without the need for medication. The infrared light penetrates deep into tissues, stimulating blood flow and reducing inflammation. This makes it an excellent option for individuals dealing with conditions such as arthritis, neuropathy and musculoskeletal pain.

2. Improved Circulation
Poor circulation can lead to a range of health issues, from numbness and tingling in the extremities to slow wound healing. Anodyne therapy helps to increase blood flow by stimulating nitric oxide production, which naturally dilates blood vessels. This improved circulation can aid in tissue repair, making it particularly beneficial for individuals with diabetes-related complications or those recovering from injuries.

3. Supports Nerve Regeneration
Many individuals suffering from nerve-related conditions, such as peripheral neuropathy, find relief through Anodyne. The increased blood flow and oxygenation help nourish nerve cells, potentially promoting nerve regeneration and reducing symptoms like burning, tingling and numbness.

4. Enhances Mobility and Function
Chronic pain and poor circulation can severely impact mobility. By reducing inflammation and promoting healing, Anodyne allows individuals to move more freely and comfortably. This is especially beneficial for older adults or those recovering from surgery who need to regain strength and flexibility.

5. Non-Invasive and Safe Treatment
Unlike medications or invasive procedures, Anodyne Infrared Therapy is entirely non-invasive and has minimal side effects. It can be used safely alongside other treatments and is suitable for a wide range of individuals – including those who cannot tolerate pain medications.

If you’d like to discuss whether Anodyne treatment is right for you or to discover more about how this new treatment could benefit you, get in touch with us by phone or email and we can advise you on your specific concern and decide if Anodyne is the right way forward for you.

The post Woods Wellness Centre welcomes Anodyne Infrared Therapy appeared first on Woods Wellness Centre.

‘Pelvic floor dysfunction’ is a diagnosis that includes many conditions in which the pelvic floor muscles that support the bladder, bowel and uterus do not work properly. According to the Royal College of Obstetricians and Gynecologists the three most common symptoms include urinary incontinence, faecal incontinence and pelvic organ prolapse. Pelvic organ prolapse is where one or more of the organs usually held in place by the pelvic floor can bulge (prolapse) from their natural position into the vagina.* This can feel like a dragging or heaviness in the pelvic area, or a bulge in the front or back wall of the vagina.

New data reveals that over 60% of UK women have at least one symptom of poor pelvic floor health. What is even more saddening and shocking is that the majority of those women (69%) have not spoken to anyone in the NHS about their pelvic floor health. Over half (53%) of the women who had experienced symptoms of pelvic floor dysfunction did not seek help from a healthcare professional. Of these, 39% thought their symptoms were normal and 21% were too embarrassed!*

At The Woods Wellness Center you will have a doctor designed program specific to your needs, and I will put my almost 20 years experience in women’s health nursing to implement your bespoke plan in a casual and relaxed environment. We want to encourage people to speak up and not be embarrassed by something that they are far from alone in suffering from. There are a few simple drug and hormone free ways to treat and manage your specific pelvic floor issues – and none of them involve anything embarrassing at all!

Please drop us a line, either by phone or email, and we will be happy to talk about your treatment options in a relaxed and confidential environment.

*https://www.rcog.org.uk/news/rcog-calling-for-action-to-reduce-number-of-women-living-with-poor-pelvic-floor-health/

The post Pelvic Floor Health is nothing to be embarrassed about appeared first on Woods Wellness Centre.