Simple-Changes: Pilates, Personal Training & Massage
Movement in Pregnancy, Postpartum, Perimenopause & Beyond.
Hi, I’m Natasha Sahota and have been running Simple-Changes for over 22 years, teaching pilates for over 13years & C-Section scar massage therapist for over 6 years. I’m passionate about helping women strengthen their bodies, improve their fitness, and feel their best everyday; during pregnancy, postnatal and perimenopause.
“Simple-Everyday Changes for Life”
There are specialised pregnancy pilates classes and postnatal pilates class for new mums. Safe and effective exercises to support them during this special time. The pilates classes focus on strengthening the core, improving posture and easing common aches and pains.
Holistic Core Restore – EveryWoman
If you’ve been feeling unsure about your core, pelvic floor, or noticed bladder leakage, this course is designed for you.
We take a whole-body approach, helping you understand how to engage and strengthen your core correctly for real, everyday life. It’s especially supportive for postnatal mums and perimenopausal women who may be noticing changes in their strength, stability, or
confidence in their bodies.
Alongside movement, we have open, honest conversations about pelvic health, stress, sleep, nourishing food, and what it really means to look after yourself as a woman. This is about more than exercise — it’s about feeling stronger, supported, and more connected to your body from the inside out.
If you’re ready to gently prioritise your health and feel good again, this course is a lovely place to start.
✨ Next course starts Tuesday 24th February, 7.45pm in Datchet
For more information, click here.
Simple -Changes offfere personal training sessions focusing on women’s health. Offering individualized personal training programmes designed to address pelvic floor dysfunction, core instability, and diastasis recti. We also provide targeted rehabilitation support for optimal post-cesarean recovery, focusing on reconnecting with the core, restoring functional movement patterns & improving posture.
Find out more about Natasha Sahota – Click here
Balance Your Hormones, Boost Your Strength, Feel Incredible
I know that movement is key for any woman. Pilates and weight training are powerful tools for hormonal health. Whether you’re navigating perimenopause, menopause, or just the ups and downs of daily stress, the right movement can help you feel more energized, balanced, and strong.
How Pilates & Weight Training Support Your Hormones
Stabilizes insulin levels for better energy and metabolism
Eases PMS, perimenopause, and menopause symptoms naturally
Boosts endorphins to lift mood and enhance emotional well-being
Lowers cortisol to manage stress and promote deep relaxation
Supports hormone balance to reduce risk of PCOS and other conditions
Less Stress, More Strength
Life is busy—work, family, and responsibilities never stop. But chronic stress can take a serious toll on your hormone health. That’s why we blend movement with therapeutic massage, breathwork, and mindful recovery, giving you the space to reset, recharge, and feel your absolute best.
The Simple-Changes Holistic Approach
Healing massage to release tension and boost circulation
Guided breathwork & meditation to calm your nervous system
Mindful movement that strengthens while restoring balance
Intentional rest & recovery for deep, lasting benefits
Stronger, Calmer, Healthier—Naturally
Ready to take control of your well-being? Let’s work together to support your hormones and build strength—inside and out.
Reviews
What I love most is her ability to tailor each session to meet individual needs, no matter your skill level. Whether I’m working on flexibility, strength, or core stability, Natasha always knows how to push me just the right amount without ever overloading me. I’ve noticed a huge improvement in my posture, strength, and overall energy levels since I started, and I always leave feeling energized and centered. So glad i found her!
Natasha’s Simple Changes Pregnancy Pilates classes are amazing! The exercises really helped relieve my pregnancy symptoms, and Natasha is incredibly knowledgeable about pregnancy and birth. I highly recommend the package that includes the Pregnancy Massage - it was so relaxing and exactly what I needed towards the end of my pregnancy. I also attended Natasha’s Birth Preparation Course, which was extremely helpful. The classes are a great way to meet other local women at the same stage of life, share experiences, and learn from one another. I can’t recommend Natasha’s classes highly enough.
I would highly recommend Natasha for scar theraphy massage. Although much to deal with following breast cancer surgery, reconstruction surgery and cardio thoracic surgery all on one side she has worked miracles. Through her gentle hands she has eased the pain and enabled me to move and lift my my right arm which was quite restricted, after only a few sessions. Looking forward to more progress as I continue to see her. Many thanks Natasha.
I really enjoyed the 4th trimester workshop by Natasha. The speakers who were invited in were fantastic, really relevant and helpful and it meant that I had excellent local contacts that were able to offer support after baby was born. The information Natasha shared was really insightful, there were loads of practical tips and strategies that were very relatable and came from real lived experience. It was excellent value for money and I've already recommended the workshop to friends, really glad I went and I have shared the learning with my partner.
Based on 52 reviews
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victoria brenner
13:03 10 Jun 25
I’ve been attending Natasha’s mat Pilates sessions for several years, great all round and varied workouts, and she has a great eye for detail and encouragement to improve technique, and breathing!! 😊
Jaimie Sharma
21:32 23 May 25
I was kindly gifted a pregnancy massage with Natasha and thoroughly enjoyed it. Natasha instantly put me at ease and gave me great advice. Thankfully when meeting Natasha she also mentioned c-section scar massage sessions which i didnt know exsisted. I am currently 5 months postpartum and recently went for a c-section scar massage, it was amazing! Not only was it relaxing but I experienced great results after just 1 session, I would highly recommend having a session with Natasha.
I am looking forward to having more scar massage sessions and trying out the pilates sessions too 🙂
I am looking forward to having more scar massage sessions and trying out the pilates sessions too 🙂
Jacky Fenlon
18:20 14 Apr 25
I was fortunate to be recommended Natasha for massage when I was suffering with stiff sore muscles in my back. Gentle and thorough, she eased them back into full mobility. I also had the scar massage which improved and balanced my abdominal muscles even though it was many years since the surgery. Having had massages many times before from others, Natasha has been the best!
Amelia Morgan
22:25 15 Feb 25
I enrolled because of lower back pain related to poor core muscle strength (I also have recti divarication and bulging spinal discs). Pilates came by recommendation from a rheumatologist. I am so glad I started Pilates with Natasha. After five months I'm starting to feel less intense back ache for the first time in years. Natasha's way of guiding you through the moves, encouraging, supportive, knowledgeable and personalised ensuring you only do moves that are suitable for your condition enables you to not only enjoy the sessions but see results. It's a joy to do each week and this is coming from someone who has never stuck with exercise/gym/even physio treatment. Absolutely highly recommended!
Zoe Steed
14:35 12 Feb 25
I would highly recommend the massage followed by weekly pilates sessions with Natasha if you want to really improve your core strength. After 3 C-section surgeries I had almost given up on things improving, but I’m thrilled to say they now are! Thank you Natasha.
Ramya Nair
17:23 25 Oct 24
Thanks so much Natasha for the rejuvenating postnatal massage! It was the perfect way to relax during early newborn days and sleepless nights!
Isobel Bates
17:00 21 Oct 24
Really great session for C section scar massage, had a really comprehensive chat and massage and came away feeling much better and with far less tension in my stomach and around my scar. Would 100% recommend.
Tyra Knight
19:06 16 Oct 24
I signed up to Pilates as I suffer with a back problem. I have noticed an improvement with this through attending the sessions. Natasha is very supportive and encouraging. It's a lovely welcoming atmosphere and I look forward to Monday evenings. All corrections are made in a discreet way and Natasha ensures that you work at a level that is right for you. I am really glad I signed up to the group and look forward to attending more pilates sessions with Natasha
KK Blackmer
14:35 10 Oct 24
I'm visiting in Datchet for a month and was so fortunate to find Natasha. I booked a weekly sports massage during my stay. After just the first session, I already felt improvement. She is knowledgeable about various techniuqes and understands body mechanics very well. As a massage therapist in the US myself, I was beyond happy with her knowledge and touch. I highly recommend her for regluar treatments or if you just need a little relaxing.
Gaya V
11:41 07 Sep 24
Attended pregnancy pilates over the last year. It was really easy to book and the sessions were incredibly helpful to keep aches and pains at bay. They also helped prep me for labour. Would highly recommend for any soon to be mums.
Amrit Lall
11:48 22 Jul 24
I’ve loved visiting Natasha throughout my pregnancy for Pilates and the most relaxing massages. I’d highly recommend to anyone who is expecting. A great way to learn about your body in pregnancy, speak to fellow mums and learn from Natasha’s trusted experience in this field, as as a mum herself.
Amanda Street
16:50 02 Jul 24
Absolutely amazing result and only after 2 sessions!
Natasha is so knowledgeable and dedicated and a real gem to find
I have always resisted anyone touching my reconstruction scar but now would not hesitate recommending this to anyone wanting to feel better.
So grateful for Natasha’s expertise and caring
Natasha is so knowledgeable and dedicated and a real gem to find
I have always resisted anyone touching my reconstruction scar but now would not hesitate recommending this to anyone wanting to feel better.
So grateful for Natasha’s expertise and caring
S Kaur
10:16 15 Jun 24
I have been attending Pilates sessions with Natasha for over 7 years. From pregnancy Pilates to post pregnancy and to weekly Pilates sessions. Natasha is very attentive and always tailors exercises to your needs and abilities. Highly recommend her classes especially if you have tight shoulders and an achy back. The stretches really help. Plus the relaxation session at the end is the best bit!
T S
18:19 15 May 24
Full body stretch, releases muscles, tests balance and strength best pilates class in last 15 years
Clare Jalli
19:07 13 May 24
I attended pregnancy pilates with Natasha throughout my pregnancy. I found the class really enjoyable way to move especially as I got bigger. Natasha is very knowledgeable and when I found out my baby was breech and then transverse she gave me extra advice on exercises to move baby into a head down position...which worked a treat. I also had 2 pregnancy massages with her which were just what I needed when feeling heavy and achy. I will definitely be returning to Natasha's class to aid in my postpartum recovery.
Rebecca Fenlon
14:41 06 May 24
I was holding so much tension in my lower abdomen following my c section, and the c section therapy massage helped so much! Definitely recommend for any mum who is feeling like something just seems off with her scar, even when it looks fully healed.
Freyja Barter
20:00 29 Apr 24
I've worked with Natasha for a number of years and she has guided me through both of my pregnancies. I was looking for a personal trainer who specialised in women's health and pregnancy. Natasha has been amazing, leaving me feeling confident and strong after each session. I can't recommend her enough and will be booking in with her to help with my postnatal recovery. Thank you Natasha 😊
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Getting to Grips With Perimenopause60-minute session – £15.00Perimenopause can feel like a confusing and overwhelming stage of life — your body is changing, hormones are shifting, and suddenly the things
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To demystify the pelvic floor
To understand what Pelvic floor dysfunction is
To Learn how the core is connected to the pelvic floor
Understand why movement and breathing are important to pelvic floor function
See why a whole body approach is needed not just a ‘squeeze’
How to get baby into a good position
One 2 One Pilates Sessions Personal sessions to support your body, at your paceIf you’re looking for a more personlised approach to Pilates — whether you’re just starting out, coming
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