Get your oomph back

15/09/2026

https://www.instagram.com/p/DdUezuIAvS-/?stkn=OWFmaHRhdjN1ZW01

17/06/2026

Walked into work, and there it was, on a coffee table. Thank you Maggie's at the Royal Free Hospital for keeping me on your bookshelves.

Get your oomph back is available through all good online booksellers

28/04/2026

✨ Your pelvic floor matters more than you think ✨“It’s the floor of your core.”

Everybody has one — not just women.
Your pelvic floor is a powerful group of muscles sitting at the base of your pelvis. It’s working for you all day, every day — supporting your organs, controlling your bladder and bowels, and even helping with spinal stability. You don’t have to think about it… but that doesn’t mean you should ignore it.
💬 Here’s the reality:
• 1 in 3 women experience urinary incontinence
• 1 in 10 experience faecal incontinence (and it’s often underreported)
• Around 50% of women over 50 have some degree of pelvic organ prolapse

This is even more the case across the cancer community - almost 70% of us get some issues, at some point.

And yet… we rarely talk about it. Because let’s be honest — bladders and bowels aren’t exactly “dinner table” topics. But they should be.
💡 Pelvic floor dysfunction can impact confidence, social life, movement, and overall quality of life — but the good news?
👉 It’s often preventable
👉 It’s treatable
👉 And strengthening these muscles is just like any other form of training

⏱️ Consistency is key:
Aim for 10 contractions, 3 times a day — but don’t overcomplicate it. Tie it to daily habits like brushing your teeth or making a cup of tea ☕
💪 Like all strength training, results take time. Most people start noticing real benefits after around 3 months — so stick with it!

As a Menopause Movement trained coach, I’m here to:
✔️ Guide you through effective pelvic floor exercises
✔️ Help you understand what’s normal (and what’s not)
✔️ Support you in recognising when to seek medical advice
✔️ Connect you with trusted pelvic health specialists within our community
❤️ You don’t have to navigate this alone — and you definitely don’t have to stay silent
👉 If this resonates with you, reach out or drop me a message — let’s start the conversation


💬✨

Big thanks to for this inspiration x

16/03/2026

Available at all good (online) book sellers, this book is for you :-)

https://amzn.eu/d/0c0kM58z

15/01/2026

Twice over the past week I’ve been asked, specifically, whether I knew the stats around the role of exercise in reducing risk of recurrence for younger women diagnosed with triple negative breast cancer. I needed to check. Here’s a weighty paper, and a helpfully reader-friendly translation.
https://www.facingourrisk.org/XRAY/moderate-exercise-delays-breast-cancer-recurrence
speakers live


https://www.facingourrisk.org/XRAY/moderate-exercise-delays-breast-cancer-recurrence

19/11/2025

Really pleased to see this research published recently about Nordic walking and exercise prehab being offered by the wonderful Maggies centres 🙌 https://www.maggies.org/about-us/news/call-for-exercise-programmes-in-nhs-cancer-care/?fbclid=IwRlRTSAOKyOlleHRuA2FlbQIxMQBzcnRjBmFwcF9pZAo2NjI4NTY4Mzc5AAEe3HhyRMXlx2zv490o987PZtRfKBFNrEsSnr2NBlVi34YDsK70ZALKLQMYbGQ_aem_CzOnTsQi1iJ0Bu25K6CHpg

Exercise should be embedded into routine NHS cancer care to improve outcomes and boost NHS productivity, shares Maggie’s.

17/07/2025

My take on the classic Couch to 5k programme is now available as a YouTube playlist. 12 weeks - so 12 short films - to help anyone affected by cancer to get back on their feet, at their own pace. The plan first appeared in my book. It features , and some running legends.

Cut n paste this link: https://youtube.com/playlist?list=PLYUxxGviWW_zguMC-p1OHf6ASkEW-Tgxg&si=qSAYReLnlRiYZ4DW or find it in my bio 🏃‍♀️🚶🏽‍♀️🤸🏽

My take on the classic method for getting on our feet. 12 week programme, from here to 5k, designed specially for people recovering from cancer treatment. Ru...

14/07/2025

✨ Whatever stage you’re at on your journey - we’re here to support you.

Are you in the process of deciding whether to have a mastectomy? Feeling overwhelmed by the options - reconstruction, delayed reconstruction, or choosing to stay flat?

If you’d like to know more about the no‑reconstruction option, what it really looks like, how it feels, and what life can be like afterwards. We’re here.

Have you made the decision to have a single mastectomy without reconstruction and now need advice or support before or after surgery? We’re here to walk alongside you.

Did you need to have a reconstructed implant removed, or found there was no option for reconstruction and were forced to live flat? You are not alone. We’re here to listen and support you.

Have you had a double mastectomy without reconstruction or are considering one?
Perhaps you’re coming to terms with your decision, or looking for fashion tips, comfort advice, and community from women who truly understand. We’re here for that too.

At Flat Friends, we know that every path is different. Whether living flat was your choice or your only option, we believe you deserve support, compassion, and community.

❤️ We’re here to share, listen, and remind you: you are whole and worthy, exactly as you are.

30/06/2025

Today I am staying cool with:
🍉 Watermelon, cucumber and mint flavoured water
🥥 homemade coconut ice cream (recipe here: https://chocolatecoveredkatie.com/coconut-ice-cream-recipe/ )
🪭 exercising differently. This is a film I made a couple of summers ago. I’m sorry the picture and sound quality is lousy - it was just me, my phone, and a dodgy Wi-Fi signal. But this is a gentle session fit anyone who wants to keep moving on a very hot day. https://youtu.be/WG1Yr0Z74OU

26/06/2025

Here is week 4 of my version of couch to 5k, which includes information about 5k your way - one of my favourite charities.

Don't worry if you're not ready to move on yet, stick with the week that you feel comfortable with and pick up a new week's version when you want to.

Take as long as you like - I'd much rather you did what you enjoyed rather than trudging through sessions you hate. And if you want to go faster than I am, you can find the entire 12 week programme in a playlist on my Youtube channel.

Do this your way. xx

This coming Saturday, by the way, is 5k Your Way - maybe see you there?

We keep building. Introducing 5k your way - one of my favourite cancer support groups.