Integrated Health and Fitness

23/10/2025

18/10/2025

Another training opportunity. Food sensitivities and intolerances and what testing is available in the marketplace .

18/10/2025

It’s World Menopause Day 2025.
Today is about shining a light on menopause a natural life stage that still isn’t talked about enough.
To mark the day, I’m sharing a heartfelt and informative chat between myself and Viv, where we dive into all things menopause from the physical changes and emotional shifts to the ways lifestyle, nutrition, movement and mindset can truly make a difference.
Menopause is not something we have to “get through” it’s an opportunity to understand our bodies more deeply and support ourselves with compassion, balance and strength.
If you are experiencing changes in your mood, energy, sleep or hormones and want to feel more like you again, I invite you to book a complimentary chat with me.
As a Menopause Coach, I help women navigate this transition with clarity, confidence and practical tools that work so you can thrive, not just survive, this stage of life.
Watch our conversation below - Feel free to share your thoughts?
Then, book your complimentary chat let’s talk about how you can support your hormones, energy and wellbeing naturally.
https://www.integratedhealthandfitness.com/contact



https://youtu.be/hNRjtgW-XrM

Join me, Patricia Paisis-Oakwell and Viv Garven Smalley talking all things menopause.

17/10/2025

Recognising today is an important day and to highlight how lifestyle medicine can help support women going through menopause and beyond. This is about thriving and not just surviving!!

17/09/2025

Thriving not just surviving!!
For many women, midlife can feel like a confusing crossroads — but it doesn’t have to be.
As a Certified Coach, I’m here to help women reclaim their strength, energy and confidence during this powerful stage of life.
I’m trained to understand the real challenges — the fatigue, the joint aches, the hormonal shifts — and coach with empathy, expertise and real-life strategies that work with your body, not against it.
Whether you're already active or just getting started, I’m here to guide, support and uplift you through:
✅ Safe and effective exercise programming
✅ Realistic progress tailored to your energy levels
✅ A judgment-free space where you're truly heard
💬 If you're a midlife woman looking to move, feel, and live better— let’s talk.
👉 Menopause isn’t the end. It’s your comeback.
And I’m here to help you shine!

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01/09/2025

I’m back from my summer holiday break!!!
Yoga classes resume this week: 1/9.
See times and locations below.
With an extra hot yoga class on Saturday 6/9 at 9 am at Places Leisure Camberley.

27/07/2025

Another insightful weekend of learning to enhance the support I provide to clients on their Menopause journey.

26/07/2025

Benefits of Fish pose:

• Opens the chest and lungs, improving breathing capacity
• Stretches the throat, neck, shoulders and upper back
• Improves posture by counteracting slouching and forward head posture
• Stimulates the heart and throat chakras (energetically supports communication and emotional expression)
• Gently strengthens spinal muscles and increases flexibility
• Supports better circulation and energy flow in the upper body
• Stimulates abdominal organs and can aid digestion
• Helps relieve tension and fatigue, especially after sitting for long periods
• Calms the mind and nervous system (especially in supported variations)
• Acts as a counterpose to forward folds and core-intensive poses