Moveology Studio

20/10/2026

💜 Hey Lottie, why do my joints ache more than they used to?

If you've noticed your knees, hips, shoulders or hands feeling stiffer and achier than they used to, especially in your 40s and 50s, you're not imagining it.

During perimenopause and menopause, levels of oestrogen decline. Oestrogen doesn't just affect your reproductive system it also helps regulate inflammation, supports collagen production, and helps keep your joints, tendons and ligaments healthy.

As hormone levels fall, you may notice:
🦴 More joint stiffness, especially in the morning
💪 Aching muscles and slower recovery
🦵 Tight tendons and ligaments
🤲 Sore hands, knees, hips or shoulders
⚡ Feeling less mobile than you used to

Research suggests that declining oestrogen can increase inflammation and reduce collagen turnover, making connective tissues less resilient and joints feel less cushioned.

The good news? Movement is one of the best medicines.

💪 Strength train to build the muscles that support and protect your joints.

🤸 Keep moving daily. Reformer Pilates, walking and mobility exercises help lubricate the joints by increasing the circulation of synovial fluid the joint's natural lubricant.

🥩 Eat enough protein to support muscle repair and collagen formation.

🐟 Include healthy fats such as omega-3s, which may help reduce inflammation.

😴 Prioritise recovery. Sleep is when much of your tissue repair takes place.

Remember, aching joints don't automatically mean you should stop exercising.

💛 In fact, the right type of movement often helps reduce pain, improve mobility and keep you doing the things you love for years to come.

Strong muscles support healthy joints.

Feel Better. Move Better. Live Stronger.

19/10/2026

💗 Wear It Pink at Moveology ...This Saturday! 💗

This Breast Cancer Awareness Day, we're inviting our amazing community to Wear It Pink and help us raise money for an incredible cause.

🎀 Come to your class dressed in something pink whether it's leggings, a T-shirt, socks or a splash of colour!

We'll also have a donation pot in the studio, with all proceeds going to support Breast Cancer Now and the life-changing work they do in research, support and awareness.

Every donation, big or small, can make a difference. 💕

Let's fill the studio with pink, move together and show our support for everyone affected by breast cancer.

📅 Wear It Pink Day: Saturday 24th October

💗 Move together. Support together. Make a difference together.

18/10/2026

💜 World Menopause Day | Why the Mediterranean Diet Works So Well During Perimenopause & Post menopause

Menopause isn't just about changing hormones; it's a time when your nutrition can have a huge impact on how you feel.

As oestrogen levels decline, women are more likely to experience:
🔥 Increased inflammation
⚖️ Weight gain around the middle
🦴 Loss of bone density
💪 Reduced muscle mass
❤️ Increased cardiovascular risk
🩸 Changes in blood sugar control

This is why the Mediterranean diet is one of the most researched eating patterns for women's health.

🥗 Rich in colourful fruit and vegetables
Packed with antioxidants and polyphenols that help reduce inflammation and support healthy ageing.

🐟 Healthy fats from oily fish, olive oil, nuts and seeds
Provide omega-3 fatty acids, which support heart health, brain function and may help reduce inflammation.

🌾 Wholegrains and legumes
High in fibre to improve gut health, support the microbiome and help stabilise blood sugar levels.

🥩 Plenty of lean protein
Protein becomes even more important during menopause to help preserve muscle mass, support metabolism and maintain bone health.

🦴 Calcium & Vitamin D-rich foods
Support bone strength at a time when the risk of osteoporosis increases.

🍷 Less ultra-processed food and added sugar
Helping to reduce inflammation, improve energy levels and support long-term health.

The Mediterranean diet isn't a 'diet' at all; it's a sustainable way of eating that nourishes your body for the long term.

💛 Pair it with regular strength training, daily movement, quality sleep and stress management, and you'll be giving your body the best support through every stage of menopause.

Because healthy ageing isn't about eating less...
It's about eating well.

Feel Better. Move Better. Live Stronger.

16/10/2026

Same movement. Different challenge. 👀

Servers are a great Reformer exercise for challenging the shoulders, arms and core while also developing control and stability.

🤎 BEGINNER
Think: Build the foundations
• Lighter resistance
• Solid foundation keeping hips down
• Focus on shoulder positioning
• Keep the ribs and pelvis controlled
• Slow and steady movement

🤎 INTERMEDIATE
Think: Build strength + control
• Increased resistance
• More balance and co-ordination from high keeling
• More demand through the shoulders and core
• Maintain a stable trunk as the arms move
• Control the carriage throughout

🤎 ADVANCED
Think: Strength + stability under challenge
• Heavier resistance
• Larger range of movement to standing
• Greater shoulder, leg and core stability demands
• Increased time under tension
• Maintain control without compensating through the ribs, neck or lower back

✨ And just like with every Reformer exercise, advanced doesn't automatically mean better.

The best version is the one that gives YOUR body the right amount of challenge.

At Moveology, we can adapt, regress and progress exercises to meet you where you are and help you build from there.

Different bodies. Different levels. One movement. 🤎
Lottie Stanton - Moveology Studio

15/10/2026

💜 Menopause & Movement: Why More Cardio Isn't Always Better

One of the biggest myths we hear is:
"I need to do more cardio and eat less to lose weight during menopause."

But research and experts such as Dr Stacy Sims suggest a different approach.

As oestrogen declines during perimenopause and menopause, women become less responsive to long, steady-state cardio. At the same time, we're more likely to lose muscle mass, bone density and power, making it even more important to train with purpose.

Instead of spending hours on the treadmill, focus on:

🚶 Daily Steps
Aim for 7,000 to 10,000 steps a day to support heart health, improve blood sugar control, reduce stress and increase daily energy expenditure without placing excessive strain on the body.

⚡ SIT & HIIT
Short bursts of high-intensity exercise are incredibly effective during menopause.

SIT (Sprint Interval Training) involves 20 to 30 second maximal efforts followed by a full recovery. These all-out efforts recruit fast-twitch muscle fibres, helping to maintain muscle power, improve insulin sensitivity, stimulate mitochondria (your cells' energy producers) and increase growth hormone release all of which naturally decline with age.

HIIT (High-Intensity Interval Training) uses slightly longer intervals (30 seconds to 4 minutes) at around 80–90% of your maximum effort, followed by recovery periods. HIIT has been shown to improve cardiovascular fitness (VO₂ max), metabolic health and blood glucose regulation in less time than traditional steady-state cardio.

💪 Strength Training
This is the foundation of menopause fitness. Building and maintaining muscle helps support your metabolism, strengthens bones, improves posture and makes everyday activities easier.

🧘 Recovery Matters
Prioritise sleep, mobility, nutrition and stress management. Recovery is where your body adapts, repairs and gets stronger.

The goal isn't to exercise more...

It's to exercise smarter.

💛 Walk daily. Lift weights. Add short, powerful intervals. Recover well.

Your body has changed, but with the right approach, it can still become stronger than ever.

Feel Better. Move Better. Live Stronger.

13/10/2026

💜 Hey Lottie, do I need to stop lifting weights during menopause?

Absolutely not; in fact, it's one of the best things you can do for your body.

During perimenopause and menopause, levels of oestrogen begin to decline. Oestrogen plays a key role in maintaining muscle mass, bone density and recovery. As these levels fall, women naturally begin to lose muscle (known as sarcopenia) and bone density can decrease, increasing the risk of osteoporosis and fractures.

The good news? Strength training helps to slow these changes.

Research shows that lifting weights can:
💪 Preserve and build muscle mass
🦴 Improve bone density by placing healthy stress on your bones
🔥 Support your metabolism, as muscle burns more energy than fat
⚖️ Improve balance and reduce the risk of falls
❤️ Boost confidence, mood and overall wellbeing

The key is to train smart, not necessarily harder.

✔️ Lift weights that challenge you with good technique.
✔️ Aim for 2–3 strength sessions each week.
✔️ Prioritise protein to support muscle repair and recovery.
✔️ Allow time for rest and recovery between sessions.

Remember, strength training isn't about becoming bulky,it's about becoming stronger, healthier and more resilient for the years ahead.

💛 Menopause isn't a reason to stop lifting… it's one of the biggest reasons to start.

Feel Better. Move Better. Live Stronger.

13/10/2026

🤎 WOMEN'S HEALTH TALK! LET'S TALK ABOUT THE THINGS WE DON'T ALWAYS TALK ABOUT 🤎

How many times have you had a question about your hormones, periods, menopause, pelvic health, sleep, energy or your changing body… but didn't know who to ask?

Or perhaps you've been told that something is “normal” and just accepted it?

We want to create a space where you can ask the questions you've been wondering about. 💬

Join us at the Moveology Studio for a relaxed and informal Women's Health Talk, followed by an open Q&A.

✨ WHAT TO EXPECT

• A relaxed conversation about women's health
• Practical information you can take away
• The opportunity to ask your own questions
• All questions welcome no awkward questions!
• Coffee ☕️
• Cake 🍰
• A chance to connect with other women

Whether you're navigating hormonal changes, perimenopause, menopause, post-menopause, periods, pelvic health, sleep, energy or simply want to understand your body better, come along and join the conversation.

📅 Saturday 31st October
⏰ 12pm – 2pm
📍 Moveology Studio
🎟️ £15 per person
☕️ Coffee & cake included

Let's make women's health something we feel comfortable talking about.

Spaces are limited — Book via the app now
https://goteamup.com/p/10581531-moveology-studio/courses/139795/

10/10/2026

You all know me as the Founder and owner of Moveology, so here's what movement has taught me about managing my mental health.

People often think I exercise because I own a studio.

The truth is... I move because it helps me cope with life!

As a business owner, therapist, instructor, wife and mum, life can feel full. Some days, my to-do list is endless, my mind is racing, and the last thing I feel like doing is exercise.

But I've learnt something over the years...

💛 I never regret moving.

For me, exercise isn't about burning calories or chasing the "perfect" body anymore.

It's my reset button.

Here's what genuinely helps me:

🌿 Walk inside or outside first thing. Movement with a window open or outside allows the fresh air and natural light to help clear my head and set me up for the day.

💪 Strength train. Lifting weights makes me feel strong, capable, resilient and confident, not just physically, but mentally too.

🧘 Move even when motivation is low. I don't always do a full workout. Sometimes 20 minutes or a volume-loaded session is enough to change my mindset.

🍎 Fuel my body properly. Eating enough protein and nourishing meals gives me the energy to cope with busy days. And yes... I enjoy the treats too, for balance.

💤 Protect my sleep. Everything feels harder when I'm tired.

❤️ Remember that movement is a privilege, not a punishment.

Exercise won't solve every problem, and it's not a replacement for professional support when you need it.

But it can be one of the most powerful tools we have to reduce stress, improve mood, build resilience and remind ourselves that we're doing something positive for both our body and mind.

Some days you'll feel amazing.
Some days you'll simply show up.

Both count.

This World Mental Health Day, be kind to yourself.

Move because you deserve to feel good, not because you think you have to.

💚 Your mental health matters as much as your physical health.

Feel Better. Move Better. Live Stronger.

09/10/2026

09/10/2026

🤎 WOMEN'S HEALTH TALK! 🤎

How many times have you had a question about your hormones, periods, menopause, pelvic health, sleep, energy or your changing body… but didn't know who to ask?

📅 Saturday 31st October
⏰ 12pm – 2pm
📍 Moveology Studio
🎟️ £15 per person
☕️ Coffee & cake included

Or perhaps you've been told that something is “normal” and just accepted it?

We want to create a space where you can ask the questions you've been wondering about. 💬

Join us at the Moveology Studio for a relaxed and informal Women's Health Talk, followed by an open Q&A.

✨ WHAT TO EXPECT
• A relaxed conversation about women's health
• Practical information you can take away
• The opportunity to ask your own questions
• All questions welcome no awkward questions!
• Coffee ☕️
• Cake 🍰
• A chance to connect with other women

Whether you're navigating hormonal changes, perimenopause, menopause, post-menopause, periods, pelvic health, sleep, energy, or simply want to understand your body better, come join the conversation.

Let's make women's health something we feel comfortable talking about.

Spaces are limited.
Book via the app:
https://goteamup.com/p/10581531-moveology-studio/courses/139795/