http://www.yourtimepilates.com/

Your Time Pilates, London (2026)

03/06/2026

Is it too late to fix diastasis?

This came up in my instructors' coaching group recently:

"Can a diastasis close years after pregnancy through core and pelvic floor exercises? Or is there only a small window after giving birth where that can happen?"

Great question, right?

Here's the truth:
👉 It is never “too late” for a postnatal woman to see improvement.

What matters most isn’t the clock - it’s the strategy.

If you’re still carrying a gap years later, it usually means the system hasn’t been retrained properly:
- The TVA haven’t been integrated
- The pelvic floor and breath aren’t syncing with load
- The nervous system is hanging onto compensations that keep the gap from changing

When those pieces come together, I’ve seen women make progress 6 months, 6 years - even 16 years - after giving birth.

So if you’ve ever worried that the “window has closed” for your clients (or for yourself), let this be your reminder:

✨ Healing is possible at every stage.

Have you worked with a client years down the line who still saw improvements?

Drop into the comments or DM me, I read every one.
Alice x
___________

If you want to go deeper on diastasis:

→ The DRA- friendly lesson plan I use with clients in the first phase of closing a gap (£12) https://yourtimepilates.thrivecart.com/dra-lesson-plan/

→ The Powerhouse Membership my monthly room where diastasis programming questions like this one get answered in real time (£37/month, stay as long as you need, cancel anytime)
https://yourtimepilates.thrivecart.com/powerhouse/

→ The Postnatal Core Rehab Method goes through the full diastasis protocol module by module, from screening to return to load. Self-study is open, supported autumn cohort opens later this year. Reply PCRM to talk it through

20/05/2026

I meant to get this out earlier in the week. Then something crazy happened.
I can't go into the full details until it's actually set to happen but it's going to be life changing!
It's a total roll of the dice. But we looked at it and thought, if you actually want something to change, you have to do something you've never done before.
Which is exactly what I want to talk to you about.
If you've been plugging away at your postnatal business, doing the same things month after month, and the clients still aren't coming in, doing more of the same won't change it.
Something different has to happen.
That's what my 'Bums on Mats' Strategy Session is for.
90 minutes, one to one. We work out what's actually getting in the way of you getting more postnatal clients, and you leave with a clear 30 day plan to fix it.
£197. June and July only. Sort it now and you can properly switch off over summer, knowing exactly what you're doing when the September enquiries start landing.
Want the full details? Comment or DM MATS and I'll send everything over.
Alice x

15/05/2026

Only read this if you want more postnatal clients this September.
You've done lots of training. You know your postnatal stuff. You can feel that you're actually going to be good at this.
Then you look up and think: now how do I get the clients?
So you do the things that feel like progress. The flyer. The website tweak. The Instagram post you spent two hours on.
But the clients don't flood in like you expected.
And it starts to feel like a you problem.
It isn't.
Nobody taught you how to do this part.
The courses you spent thousands on taught you how to teach. The clinical postnatal knowledge is sorted.
The bit nobody taught you is how to find clients. How to talk about your work. How to charge properly. How to sell without feeling icky. How to get out of your own way long enough to actually do any of it.
Everyone's pretending they figured it out.
They didn't.
They're all stuck in some version of the same loop. The forums full of "how do I get clients?" posts are proof of this.
I know exactly what this feels like too.
After I qualified I spent ten months faffing around. Trying to decide if I needed a business strategy first, or a poster, or a logo, or a website, or a social media strategy. Learning Canva. Trying to work out how to make a reel. Slowly going insane and nowhere at the same time.
Until I got help from someone who actually understood what it took to get Pilates clients' bums on mats. I then took that knowledge and worked out how to specifically get postnatal mums on mats.
It took me ten months on my own. I don't want you to take ten months.
That's why I've built the 'Bums on Mats' Strategy Session.
A 90 minute one-to-one strategy session to work out what's actually getting in the way of you getting more postnatal clients, and a clear 30 day plan to do something about it.
£197. June and July only.
Every September, the enquiries pile in. Mums hit the end of the long summer holidays exhausted, fed up of putting everyone else first, and ready to do something for themselves. I get around 8 new client enquiries in the first two weeks of September every year. Without fail.
That's why I'm running these in June and July. So when September hits, you've got a plan in place. You know exactly how you're signing your next new clients.
Comment MATS below or DM me and I'll send you the details.
Alice x
P.S. if you forgot to reply to my earlier email about the 'Why your flyers, posts and posters aren't bringing in postnatal clients' guide and want a copy, just let me know. x

12/05/2026

Ok, so you've designed a flyer.

You've told everyone you know that you've got a postnatal Pilates class.

You've posted on Instagram (even though it made you feel a bit sick!).

You've joined the local mum Facebook groups and tried to work out how to introduce yourself without sounding like a greasy salesman.

And.... the clients aren't flooding in like you'd hoped.

A few enquiries that go cold. A like here and there. The occasional "ooh I'll come back to you" that never comes back. Class numbers fluctuate (just like your bank account).

And you're starting to wonder if it's you.

Sounding familiar....?

News flash babes!

It's not you. 😘

When the things you're putting out there aren't bringing in clients, it's almost never the thing you think it is.

It's not the Canva template. It's not the hashtags. It's not the time of day you posted.

It's something else.

I've put together a free guide on this called Why your flyers, posts and posters aren't bringing in postnatal clients. It covers the four things that are actually not working and what to do instead.

If you want it, DM me the word 'CLIENTS' and I'll send it over.

Alice x

22/04/2026

Can I share the most common thing I hear from instructors about working with C-section clients?
"I don't get many C-section clients anyway."
And I get it.
If they're not coming through your door regularly, it's easy to file this under "I'll deal with it when it's relevant."
But whether you like it or not...
If you're teaching women full stop, you're likely teaching clients who are postnatal and have had a C-section.
Whether you're running dedicated postnatal classes or not.
And if you ARE running postnatal classes (or planning to), this is something you're 100% going to come across.
The other version I hear is: "I'll just avoid those exercises with them."
That's not a strategy.
It's a gap in your service that your clients can feel, even if they can't name it.
And it's a risk - to you and to your client - if you're modifying (or not modifying) without actually knowing what's appropriate at each stage.
Here's what changes when you actually know your s**t 👇
You stop hesitating and start leading.
Your clients feel the difference between an instructor who's winging it and one who knows exactly what she's doing.
That's what builds referrals. That's what builds reputation. That's what gets you known as the person to send postnatal clients to.
The C-Section Modifications Workshop gives you the framework to work with any postnatal client who walks in - whether she's 8 weeks post-section or 8 years.
£39 until midnight Friday. Then £89.
Link in comments 👇
https://yourtimepilates.thrivecart.com/cmw/

16/04/2026

Was it just me…

Or did your pre/postnatal training give you basically nothing on C-section recovery?

I had two C-sections myself and I was completely winging it in those first few weeks. Relying on internet advice and a 6-week check that said, “You’re good to go”.

And now working with postnatal clients, I see the same thing over and over again - instructors left guessing what’s actually appropriate at each stage.

Especially before that 6-week check, when technically we’re not working with clients yet…

…but they’re still asking us:
👉 “what should I be doing?”
👉 “is this ok?”

And that’s where it can feel a bit… 😬

So, if you’ve got a client asking for guidance in that early stage, here are 3 simple things you can safely point them towards until you’re back working together:

💨 Breathing - diaphragmatic breathing to gently reconnect core + pelvic floor
💞 Pelvic tilts - small, controlled, focused on connection not effort
🙆‍♀️ Gentle mobilisation - light movement for spine, hips, shoulders

⚠️ And steering them away from anything that increases abdominal pressure too early - crunches, planks etc.

Plus a general rule of thumb:
🚫 no high impact before 12 weeks minimum

But this is just stage one…

What I see most instructors struggle with is:
what changes in stage 2
how to progress into stage 3
what’s actually appropriate at each point
And it all ends up feeling like WTF?!

So, I’ve put together a free guide for Pilates instructors that breaks C-section recovery into 3 clear stages - with what to teach (and avoid) in each one.

If you want it, you can grab it here:
https://www.yourtimepilates.com/c-section-guide

Hope that’s helpful.
Alice x

26/03/2026

Will you just look at this 😭
One of my PCRM students sent me this earlier…
Her sister is going in for a hysterectomy this week.
So she’s taken what she’s learned inside PCRM
adapted it
and put together both prehab and rehab support for her.
Real person. Real situation. Not a textbook case.
(FYI 'Berating' is actually Better Breathing and 'PFFLF' stands for Pelvic Floor For Life Framework - both advanced education modules)
But what got me…
was seeing the templates I created being used like this.
Not starting from scratch
Not getting stuck on decision overwhelm
Just:
👉 take it
👉 tweak it
👉 make it your own
👉 and actually help someone
THAT is what I’m talking about.
This is what happens when you stop just learning
and actually start applying it.
Spring cohort for PCRM closes today.

25/03/2026

This nearly made me p**s myself with excitement!
Just had to share this with you!
Angela just said to me:
“I actually feel like a specialist now… not just someone with a Level 3.”
And if you’d heard her when she first started…
She was:
• overwhelmed, juggling kids and working 4 days a week in another job
• trying to build her Pilates business on the side
• constantly second guessing herself
• comparing herself to other instructors online
• wanting to specialise in postnatal but not feeling confident enough to actually own it
She knew she wanted this to be her thing…
but didn’t fully trust herself yet.
Now?
She has:
• a clear postnatal niche
• the knowledge to actually assess and support real clients
• structure to follow instead of guessing
• and most importantly… she actually feels like she knows what she’s doing
That shift from:
👉 “I think I know this…”
to
👉 “I actually understand this”
is EVERYTHING.
Because that’s the difference between:
• holding back
• undercharging
• staying in mixed classes
and actually stepping into being the person women go to.
THIS. THIS PEOPLE IS WHY I GET OUT OF BED EVERY DAY.
To make life-changing changes to the women in my world –
whether you’re a mum rebuilding strength after birth…
or an instructor who’s done the training but still doesn’t fully trust herself yet.
Because you deserve to feel like you actually know what you’re doing.
Can we give Angela a massive high five please 🙌
And be honest…
Are you feeling more ‘Angela BEFORE’ or ‘Angela AFTER’ right now?

25/03/2026

I know a lot of you here are also on my email list…
And sometimes it’s just easier to have a conversation here than it is replying to an email.
So let’s do that this week.
I’m really curious where are you at right now with your postnatal teaching?
A - I’ve got the knowledge but I’m struggling to get clients / fill things
B - I’m doing bits but feel like I’m winging it and there are gaps
C - I’m mostly teaching general classes but starting to notice I need more postnatal-specific knowledge
D - I’m curious but not doing anything with it yet
No right answer — just interested to see where everyone’s at.

24/03/2026

I don’t think I’ve actually said this properly yet…
I’m so fu***ng excited about this Spring round of PCRM.
Not just because of the people already in…
But because I’ve changed a few things that I wish I’d had when I started.
One thing that always p**sed me off about courses was:
You buy it
You start it
…and then quietly don’t finish it
Not because you don’t care
But because life gets busy
And no one is actually helping you apply it
So this round is different.
More support
More accountability
More “do the thing” energy
And (because it’s my birthday this week 🥳) I’ve added a 12-month payment option for the first time.
Which just makes it way more doable for a lot of people.
Anyway — I’m buzzing about it.
If you’re reading this thinking
“what actually is PCRM and why is she so hyped?”
Just drop me a message and I’ll talk you through it
Alice (nearly 43 and still wondering when all this bloody collagen will start working!!) x

Your Time Pilates

03/06/2026

20/05/2026

15/05/2026

12/05/2026

22/04/2026

16/04/2026

26/03/2026

25/03/2026

25/03/2026

24/03/2026

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