What are the opening hours?

Monday 8am - 6:30pm Tuesday 8am - 6:30pm Wednesday 8am - 6:30pm Thursday 8am - 6:30pm Friday 8am - 6:30pm Saturday 9am - 2pm

Refresh Physio & Pilates

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Refresh Physio & Pilates

Pelvic Health & Musculoskeletal Physiotherapy, pilates, breathing pattern disorders, exercise prescription

Refresh Physio, lead by Principal Catherine Millar, is a physiotherapy
practice with experienced & well qualified physiotherapists - offering superior, specialist services in exercise prescription, sports injuries - elite & recreational, treatment of spinal injuries - acute & ongoing, pilates (group sessions & one one one), acupuncture, hydrotherapy, massage, women's health for all ages preschool to the elderly.

26/11/2025

the link 👉🏾👉🏾 healthify.nz/tools/e/edinburgh-postnatal-depression-scale 👉🏾👉🏾 take it to

CBT = cognitive behavioural therapies . Check in with your medical provider.

👉🏾 help is available

26/11/2025

👉🏾 Approximately only 1 in 5 women report regular muscle strength/resistance training.

👉🏾 Resistance training reduces resting blood pressure, decreases low-density-lipoprotein cholesterol & triglycerides, & increases high-density-lipoprotein.

👉🏾👉🏾 Ladies. Let’s. Get.Lifting …

Kraemer (2025)

24/11/2025

👉🏾 Women have ~4x higher oestrogen (17β-estradiol) & progesterone than men
 👉🏾 Oestrogen plays key roles in:
Fat & glucose metabolism (women burn more fat during endurance exercise)
Bone health
Heart health
Immune function
Fertility
 👉🏾 Progesterone can sometimes counteract oestrogen, especially mid-cycle

👉🏾 17β-estradiol maintains muscle but isn’t as anabolic as testosterone

It also protects muscles from inflammation and post-exercise damage.

👉🏾 Men’s testosterone is 15–20x higherthan women’s & drives:
Muscle growth
Strength & power
Endurance & hypertrophy

👉🏾 Men get big testosterone spikes after resistance training, while women’s response is smaller.

24/11/2025

23/11/2025

🏋🏾‍♀️ women gain large benefits from
lifting, including increases in strength, power, muscle adaptation, metabolic health, bone density & cardiovascular function.

🏋🏾‍♀️ these changes are driven by unique neuroendocrine & immune responses that support training, recovery & performance.

🏋🏾‍♀️ resistance training lowers all-cause mortality, boosts mental health & reduces chronic disease risk - with some benefits even greater for women than men.

22/11/2025

🧘🏿 pilates & yoga can offer great benefits - general body movement, a level of trunk conditioning for some, mindfulness, slowing relaxed breathing awareness,

🧘🏿 there is no quality evidence to show pilates & yoga classes will strengthen your pelvic floor muscles

🧘🏿 do what you love - to be physically active will always give a lot of gains in ways you may not even realise - add your structured & progressive PFM exercises as an add-on, for maximum benefits

21/11/2025

👉🏾 Pain can be your body’s alarm system. Sometimes the alarm is loud even when the body is safe.

👉🏾 Pain influenced by stress, sleep, emotions, past experiences & expectations

👉🏾 Tissue healing happens on a fairly predictable timeline - pain can stick around for longer because the nervous system has learned to stay in high alert

👉🏾 Reducing fear & moving are often key ingredients to settling pain - not just fixing tissues

📚

18/11/2025

👉🏾👉🏾 Yay…. I am two assignments down & one to go for this term

👉🏾 This subject has been weirdly fascinating, but has also pushed me into some self reflection about why I am doing what I’m doing…

👉🏾 Understanding valid & reliable research is essential for my Master’s study - it allows me to critically evaluate evidence & make informed decisions

👉🏾 These skills help me cut through the widespread misinformation women often face & provide safe, accurate, evidence based care

12/11/2025

👉🏾👉🏾 Correctile Dysfunction - whilst occasionally encountered, & can be persistent, is treatable.

👉🏾👉🏾 You’ll find me in my lane, lifting my 32kg farmers carry as best I can…

👉🏾 if things don’t work I’ll ask 🙋🏽‍♀️

(Author = many women)

Address

70 Kilbirnie Crescent
Wellington
6022

Opening Hours

Monday	8am - 6:30pm
Tuesday	8am - 6:30pm
Wednesday	8am - 6:30pm
Thursday	8am - 6:30pm
Friday	8am - 6:30pm
Saturday	9am - 2pm

Website

http://www.refreshphysio.co.nz/

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