I’ve worked with women, bodies, and health for over 20 years. And the more research that emerges, the clearer it becomes that supplements are something we women almost never talk about, even though they might deserve a permanent place in our health toolbox. Take Creatine Not as a “bodybuilder product.” Not as something that only belongs in the fitness industry. But as a simple, well-documented supplement that can support women’s muscles, bones, brain, energy and daily function throughout life. And I’m not writing this because “all women should take creatine.” I’m writing it because I’ve started taking it myself. Not as an experiment. But because my own body, like many of yours, has changed. And then my doctor actually recommended it. When the body changes with age I feel it clearly now: My muscle mass isn’t what it was when I was 25 or 35. I get tired more quickly. My recovery takes a bit longer. And even though I train, move, eat well and take care of myself, I can feel that my body n

Have you ever caught yourself standing with one hip out to the side, shoulders slightly forward, and most of your weight through your heels? We’ve all done it. It’s what I call energy-saving standing. And it makes perfect sense. Our bodies are clever. They’re designed to save energy when they can. But the problem is that most of us don’t move enough during the day anymore. So instead of resting for a short moment, we end up staying in that lazy standing position for long periods of time and that’s when things start to go wrong. If you think about it, our bodies were never designed for the lifestyle most of us have today. If we go back a few thousand years (and I mean way back), we were out in nature all day. We walked, climbed, carried, built, squatted, we were constantly moving because that’s how we survived. Now we sit for hours, or stand still in one spot while we cook, work, or chat. We’re not being challenged in the same way, and our body adapts, by getting a little too comfortabl

Two Phases of Life When Your Pelvic Floor Needs Extra Attention Most of us know that our bodies change with age. But one area we don’t always think about is the pelvic floor, the deep muscles that support the bladder, bowel, and core. These muscles aren’t just “nice to have”; they’re essential for feeling strong, stable, and confident in daily life. There are two times in a woman’s life where the pelvic floor is especially vulnerable, and where connection and strength are harder to find: 1. After Birth It doesn’t matter whether you’ve had a vaginal delivery or a caesarean, both affect your pelvic floor and core. Vaginal births stretch and sometimes injure the muscles and connective tissue, while a C-section brings scar tissue and delayed healing. In the weeks after birth, many women feel as if their pelvis, tummy, and back are no longer “theirs.” Healing takes time. Textbooks say six weeks for tissue repair, but that can be longer if you’ve had complications. This is a phase where you

It feels like my core has gone missing, where did it go? After pregnancy, many women tell me: “I can’t find my tummy muscles.” “My body doesn’t feel like mine anymore.” And honestly, I know exactly how that feels. After my first pregnancy, I had a difficult birth and a long recovery. My baby had trouble sleeping, and all my energy went into looking after him. I didn’t think about my own healing. And here’s the funny part: I’m a physiotherapist, so I actually do know what to do… but somehow it’s a whole different story when you have to apply it to yourself. It turns out that even physios are human. Helping yourself is hard when your focus is 100% on your little one. So instead of treating my body, I ignored it. And before I knew it, two and a half years had passed. Two and a half years of living in a body that felt like it had been rented out, lovingly, of course, but at some point you want it back. What happened to my pelvic floor? By the time I had my second baby, I’d decided: not aga

Your body carries you through every part of life, treat it with the same care you give everyone else. A little movement each day isn’t just exercise, it’s how you stay strong, supported, and truly feel good in your own skin. I was reminded of this truth on my holiday this summer. Normally, I’m active every week with running, Pilates, yoga, and karate. I enjoy variety and know how important it is for functional movement. The body loves different challenges, and variation is the best way to keep all systems balanced and strong. On holidays, I usually choose completely different activities for the same reason: to move in ways I don’t normally do. But this time, something unexpected happened. I brought along a fantastic book on daily movement and exercises, and while reading, one simple exercise caught my eye. It focused on hip mobility, specifically internal rotation stretching and external rotation using the deep hip rotators. The movement is done in standing or lying, gently opening and

- Lower Back Pain and range of motion (or shall we say lack of motion?) Let's Talk About Lower Back Pain and Range of Motion As a physiotherapist, I often see how pain and limited range of motion go hand in hand. When pain strikes, especially in the lower back, we tend to protect the area by reducing movement—often leading to even more discomfort over time. That's why it's crucial to maintain and check your movement in all directions that your joints are meant to move. Focus focus on pelvic tilts forward and backwards (anterior/posterior), sidebend (sideflexion), and rotation in a supine position. Doing these exercises while lying down reduces the chances of compensating with other joints, making them ideal for those dealing with acute pain. WHY SUPINE? Supine exercises help you isolate the movement in your lower back, keeping the focus on your tailbone and pelvis. This isolation ensures you're moving the right areas, even when pain is present. KEY TIPS - Start gently and focus on area