Refresh Physio & Pilates

23/01/2026

👉🏾 source Australasian Menopause Society

23/01/2026

22/01/2026

👉🏾👉🏾

21/01/2026

👉🏾 Other tips?

Bladder training – Try to increase the time between voids to retrain the bladder to hold more urine. Start with your current comfortable interval, then extend by 5–10 minutes each week.

Scheduled voiding – Go by the clock rather than the urge (e.g., start with a time frame that is tolerable - aim for every 2–3 hours), to reduce sudden urgency episodes.

Bladder diary tracking – Identify patterns, triggers & progress by recording fluid intake, frequency & urgency episodes.

DM me for more tips on urinary urgency management 👍🏾👍🏾

20/01/2026

👉🏾 The lumbar spine contains a higher proportion of trabecular (spongy) bone

👉🏾 This type of bone
⏩️ is metabolically active
⏩️ responds strongly to muscle forces
⏩️ is sensitive to hormonal change (eg menopause)

👉🏾 walking, pilates &/or yoga are low impact exercise & are excellent for health - but they don’t provide enough spinal loading to stimulate lumbar bone

19/01/2026

👉🏾 Clissold, 2022; Healthy Bones Australia; Kitagawa, 2022

16/01/2026

👉🏾 Lucky to have coaches who embrace every aspect of all sessions

👉🏾 Do the mahi, get the treats

15/01/2026

👉🏾 (Dewey, 1994), (Su, 2007), (Calcaterra, 2025), (Australian Breastfeeding Association)