Move With Us Physio Pilates

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Move With Us Physio Pilates

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🩺 Physio & Pilates Clinic | ACC & private appointments.
🧘Mat • Reformer • Antenatal • Postnatal Pilates
🌿 Irish Physio in NZ
✨ Educate • Empower • Outdoors
🏋️ Our goal is to help you recover, move well, and feel strong.

01/04/2026

If you want strong bones at 70… you need to start today 🦴✨

Bone isn’t just something you “lose” with age, it’s something you build now.
Your 30s, 40s and 50s are your investment years.

The secret?
👉 Lift heavy things
👉 Add impact (yes, jumping!)
👉 Challenge your muscles regularly

Walking and yoga are amazing for your health, but your bones need load and resistance to stay strong. Think strength training, hopping, skipping, weighted Pilates, running, hiking with a pack.

Future you will thank you for every squat, every lunge, every jump you do today 💪

Strong now = independent later.

30/03/2026

Your bones support you every single day… but most of us don’t think about them until something goes wrong.

From our 30s onwards, we naturally start to lose bone density. For women, this speeds up even more during and after menopause.
That’s why fractures later in life can happen from things that seem small, like a simple fall, stepping off a curb, or lifting something heavy.

But here’s the empowering part ✨
Bone is living tissue.
And living tissue adapts.

The right kind of exercise can slow bone loss, maintain density, and even improve it.

The key ingredients:
• Strength training
• Impact (when appropriate)
• Progressive loading
• Consistency

This isn’t about becoming a gym ju**ie.
It’s about staying strong enough to keep hiking, travelling, playing with your kids or grandkids, and living independently for decades to come.

Your future self will thank you for starting now 💛

If you’ve been told to “be careful” exercising or you don’t know where to start, I can help you build strength safely. Send me a message and let’s chat.

25/03/2026

When our vision comes to life ✨

Our Pilates & Brunch couldn’t have been more perfect, the sun was shining, the garden at The Kitchen Garden was looking absolutely spectacular, and we were surrounded by beautiful flowers, buzzing bees, and birds chirping.

Moving on the mat while connecting with nature, with little glimpses of the mountains in the background… it truly is such a special location to hold our events.

We then enjoyed another incredible brunch, the perfect way to start a slow Sunday, surrounded by a group of beautiful humans 🤍

Easily the best weather we’ve had for one of these yet! Here’s hoping for more of that dreamy autumn sunshine for our next one in April.

Come along and join us ✨

23/03/2026

Cyclists if your back feels tight and your shoulders fatigue on long rides, this one’s for you 🚴‍♀️

This reformer flow is designed to open up your spine while building strength where you need it most, so you can ride longer, stronger, and more comfortably.

Try this flow:
• Cat / Cow for spinal mobility
• Plank push outs for core + shoulder stability
• Wheelbarrow for posterior chain strength
• Press ups for upper body endurance
• Single arm rotations to open through the upper back

Add this into your week to balance out all that time spent in a flexed riding position 🙌

Save it for later or send to a cycling mate who needs this!

cyclingtips reformerpilates

17/03/2026

Happy St Patrick’s Day ☘️

Lucky to spend my days helping people move better, get stronger and get back to what they love.

Here’s to good health, strong bodies and a little Irish luck today!

16/03/2026

Getting comfortable on the bike for long rides isn’t just about your saddle or bike fit 🚴‍♀️

Your upper back muscles play a huge role in supporting that forward riding position. When they fatigue, you start to slump, your neck and shoulders tighten, and suddenly that ride feels a lot longer than planned.

Building strength through your upper back helps you:
✔️ Maintain better posture on the bike
✔️ Reduce neck and shoulder tension
✔️ Ride longer and more comfortably

Add a few simple upper back strength exercises into your week and your body will thank you on those big rides.

Save this to try the exercises later 👌

13/03/2026

Cyclists, don’t skip this after a big ride 🚴‍♀️

Cycling puts your body in a forward, repetitive position for long periods. Your hips stay bent, your upper back rounds, and the same muscles keep working over and over.

That’s why many riders finish feeling tight through the hips, hamstrings and upper back.

Try this simple stretch flow after your ride:
• Roll downs to mobilise your spine and hamstrings
• Thoracic opener to open up your upper back after being in a riding position
• Hip flexor stretch to release tight cycling hips

A few minutes after your ride can make a big difference to how your body feels the next day.

Save this for after your next ride.

09/03/2026

Our February Pilates & Brunch event was a little wet 🌧️ but everyone was such a great sport! It started spitting right as we began class… where is our Central Otago summer?!

Despite the drizzle, it was still a beautiful morning of movement followed by another delicious brunch by The Kitchen Garden ☕🥐

Join us Sunday March 22nd to end your weekend feeling refreshed and set yourself up for a fantastic week ahead ✨

Pilates, great company, and amazing food the perfect way to spend your morning.

Send me a message to book your spot.

08/03/2026

Happy International Women’s Day 🤍

I feel incredibly lucky to work with women of all ages and stages of life from pregnancy to postpartum, through injury, recovery, and getting back to the things they love most.

The female body is truly extraordinary. It grows, heals, adapts, and becomes stronger through every chapter of life. Supporting women to rebuild strength, confidence, and movement is something I’m so passionate about.

Here’s to strong women, resilient women, and women supporting women every day. ✨

04/03/2026

Being pain-free isn’t the same as being ready.

Your injury didn’t happen slowly.
It happened under speed, load, and force.

That’s why we use plyometrics in rehab.

Not to “make it harder.”
Not to make it look athletic.

But to retrain:
• Tendon stiffness
• Power
• Load absorption
• Confidence
• Rate of force development

If you stop at basic strength work, you’re only halfway there.

Rehab should prepare you for real life: running, sport, hiking, chasing your kids.

That’s why we jump.

📍Cromwell
Sports rehab | Strength | Reformer

02/03/2026

Have you always wanted to try Reformer… but felt a bit unsure?

My Fusion Classes in Cromwell are the perfect place to start.

Fusion is a mix of:
• Reformer foundations (so you learn the machine properly)
• Mat Pilates strength work
• Small group, physio-led guidance

You get a taster of reformer without committing to a full reformer-only class.

It’s ideal if you:
– Are new to Pilates
– Are returning after injury
– Are rebuilding strength postpartum
– Want a bit more support and coaching

Think strength. Control. Confidence.

Spots are limited. Book online to join us 🤍

25/02/2026

Calf or Achilles pain? 👣

It’s rarely just your calf.

One of the biggest mistakes I see is people stretching and foam rolling the sore area… but never properly assessing why it’s overloaded in the first place.

This is where a detailed biomechanical assessment is key.

I look at:
• Single leg strength
• Calf capacity (endurance + heavy load tolerance)
• Glute and quad strength
• Hip control
• Running or movement patterns
• Previous injury history

Because if your glute is weak…
Or your quad isn’t absorbing load…
Your calf ends up doing more than its share.

Tendons don’t need endless rest, they need the right load, at the right stage, for the right person.

Rehab might include:
✔️ Glute bridges → single leg progressions
✔️ Calf raises → heavy, slow strengthening
✔️ Lunges + calf raise
✔️ Single leg squats
✔️ Plyometric progression when ready

But it’s never one-size-fits-all.
Your plan should be tailored to your weaknesses, sport, and goals.

If your calf or Achilles pain keeps returning, it’s usually a capacity issue not just tightness.

Now based in Cromwell, helping active locals and runners build strength properly and get back to what they love 💪

Address

19 Wallis Drive
Cromwell
9310

Website

https://www.movewithusphysiopilates.com/

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