SANA Pilates & Wellness

19/11/2025

Thyroid health series pt1: Nutrition tips for supporting the thyroid and improving symptoms of hypothyroidism.

Hypothyroidism is an endocrine disease where the thyroid does not produce enough of the hormones which can cause several symptoms such as dry skin & hair, feeling cold, fatigued, weight gain, poor circulation etc.

The foods listed are beneficial for improving these symptoms and really help to support and nourish the body. In my experience (I was diagnosed with hypothyroidism in 2016 and was on medication for 4 years before healing myself completely using diet, lifestyle and such methods) these foods were the most supportive to me personally. That’s not to say they will work for everyone - you have to be in tune with your own needs. That being said, these foods are extremely nutrient dense and well absorbed by the body, in a time when digestion may be poor and everything feels sluggish and slow.

Especially as we come into the winter in many parts of the world, the warming foods are especially important to support the circulation and heat within the body. Eating enough healthy fat is vital.

Give them a try!

10/11/2025

Spaces are available to join an evening 1 hour mat pilates class, every Monday at 6:30pm. We focus on building strength, flexibility and improving balance with varied weekly classes in the spacious beech hill memorial hall.

£10 per class or save £2 each class when you purchase a block of 6. Option to pay cash or online.

To book, head to: https://www.sanapilatesandwellness.com/book-online

31/10/2025

Spaces available from November up to Christmas for 8am - 9am pilates at Soul Barns, Mortimer.

There's no better way to start the day! Build strength, increase flexibility and create a routine that will serve you for years to come.

Book online at: https://www.sanapilatesandwellness.com/book-online

31/10/2025

Pilates exercises for beginners. These are some of the fundamental moves that I frequently use for a warm up as they hit all the major muscle groups, but it’s also a perfect little sequence to do on it’s own if your new to pilates.

Pelvic curls: Think about curling your tailbone under, drawing your ribs down, and pressing into all four corners of the feet.

Spine twist supine: Keep both shoulder blades down, allow the pelvis to twist to one side & then the other. Engage the obliques to bring the legs to center.

Chest lift: Head is heavy in the hands, drawing the ribs down to the hips. Deep forward flexion.

With rotation: Think about getting more height as you rotate. Elbows stay wide. Eyes on the knees.

Give this a go and let me know how you find it!

29/10/2025

Try this short & sweet pilates workout routine to strengthen the glutes & hamstrings.

10 reps for each exercise & then repeat on the other side. So simple but really effective. Option to add ankle weights for more burn 🔥

- Straight leg kick backs (Pointed toes)
- Straight leg kick backs (Flexed foot)
- Bent knee kicks
- Hamstring pulses

Repeat
Takes 5-10 minutes - stay consistent & you will see results!

29/10/2025

Deep breathing is offered as an effective therapy for anxiety, however for many people and certainly in my experience, breathing can make things worse… especially if you feel like you just can't take a deep breath.

The sensation of not being able to take a deep breath can cause more panic. If the fascia around the stomach and diaphragm is constricted, movement around the chest area can be tight, causing short shallow breaths to be the only option.

Releasing the fascia around the diaphragm, gently and consistently can free up movement in this area, and allow the ribs and stomach area to fully expand. Once the fascia has been released, then we can start to utilise breathing techniques and make a habit of deep breathing to ensure the diaphragm remains free to move with healthy fascia, and make the most of the benefits that breathing techniques can offer.

The exercise in the slides is a guide to start this work on yourself today. Please be gentle with yourself. It may be tender but avoid any sharp pain. Trust your body.

*Disclaimer: I am not a doctor or a trained myofascial release therapist, so please do your own research and check with your GP before trying new exercises.

13/10/2025

Simple ways to help manage chronic illness... from someone who has been there.

I lived through a period of 4-5 years dealing with hypothyroidism, and many other symptoms such as daily fatigue, raynauds syndrome, bloating, gut issues, cold extremeties etc,

I am super fortunate to have come through the other side of this, but I know how difficult it can be during those tired days, and the path to healing and improvement can be slow and full of ups and downs.
Looking back at my healing journey, these were some of the things that really helped on the more difficult days.

1. Remind yourself that this time/day is temporary. Never live as if this will be your reality forever. I believe and am sure that the body will heal from anything, just like we know we'll heal from a paper cut. Sometimes it just takes a bit of exploring to find out what is getting in the way or preventing the body from doing what it needs to do. Your belief in your own healing is vital to keeping your energy and spirits up.

2. Priortise listening to your body cues and trusting that you know what you need. Now is not the time to push through just because we feel we have to. Listen to your body and allow each day to be different.

3. Take a break from the noise. I felt an urgency to research and listen to everything I could to learn how to heal quicker, but sometimes it was too much to process in one day. Most of the answers we're looking for are in the body cues anyway, so taking time to be in silence is so valuable.

4. Warm meals and herbal teas are a great option when feeling particular cold, shut down, numb etc. Warming foods can create a sense of safety, and soothe the gut, which has a huge impact on the brain and energy levels. Anti inflammatory teas could include ginger, lemon-balm, peppermint and hibiscus etc.

03/10/2025

🌿 Free Wellness Coaching Opportunity Available!

As part of my HCA Studies, I'm looking for volunteers to take up an amazing opportunity for free health coaching, starting the week of October 27th, 2025.

Click on the link for more information, or get in touch to pilatesbysana@gmail.com

&wellness

Try something new – it won’t cost you a thing!

10/09/2025

Spaces available for Thursday afternoon pilates at Soul Barns Mortimer. This is a more gentle class, suitable for beginners or those wanting to move at a slower pace.

2pm to 3pm in the afternoon. To book, head to https://www.sanapilatesandwellness.com/book-online
Pay online, or cash accepted at the door :)

23/08/2025

Autumn update: This is my current teaching schedule for the month of September - Looking forward to getting strong & flexible with you all this next month!

20/08/2025

Spaces still available :) To book, head to https://www.sanapilatesandwellness.com/book-online

Get 10% off your first class with the code "FIRSTCLASS"

18/07/2025

Starting on the 2nd of August - Every Saturday morning, 9am - 10 am all-levels pilates class at Soul Barns, Mortimer.

Pay as you go, or purchase a block of 6 classes, with flexible booking so if you need to skip a week that's no problem!

To book: https://www.sanapilatesandwellness.com/book-online