Katy Folley Wellness

Katy Folley Wellness I am a Specialist pelvic physio, Scar therapist and Pilates instructor. I support women in their journey toward wellness.

Please contact me on [email protected]

Feel the fear and do it anyway!!I am terrified of heights, I don’t even like looking out of windows in high buildings le...
08/09/2026

Feel the fear and do it anyway!!
I am terrified of heights, I don’t even like looking out of windows in high buildings let alone stepping into balconies so when the family suggested a day out at Go Ape - I said yes 😱
So why would I agree to something clearly way outside of my comfort zone?
Firstly, because it is all too easy to be safe in our activities and shy away from challenge
Secondly- Fear of missing out 😂
Thirdly-it’s good for resilience and gives you a massive boost once you have achieved it
And lastly to show how far I have come personally since my surgery in February.
Completing this activity was a challenge not only for my emotions and mental strength but also my core and pelvic floor.
For a real giggle and an insight into my fear during this activity pop the sound up on the video🫣.
I definitely did not enjoy it BUT if you see my face in the last photo, you can see I was able to smile and be really proud of what I achieved.

Pilates for the Pelvic floor - If you have never done Pilates before or you have a pelvic floor issue and would like to ...
08/07/2026

Pilates for the Pelvic floor - If you have never done Pilates before or you have a pelvic floor issue and would like to start Pilates in a small group environment with someone who can guide you through set up and basic exercises, this course is for you.
Sessions will be in person in the Brentwood clinic on Tuesdays at 9am and will run for a six week block - head over to the website to get yourself booked on. Following your booking i will give you a quick call to ensure the class is a good fit for you.

Midlife Strength sessions - held every other Saturday morning for 12 weeks from September.
You have heard how important strength training is but find it daunting and don't know where to start or you may have pelvic floor issues that make you concerned about strength training. In this class we focus on technique with low weights initially to build confidence and consistency.
On the weeks you are not in class there will be a structured home programme to follow .
If you want to know more and find out if this is the right fit for you drop me an email/ message
the course can be booked directly through the website

28/06/2026

STRUGGLING WITH YOUR PELVIC FLOOR?
The Pelvic Floor is an integral part of your core stability. It should be reactive, and work in synergy with your breath. Pilates classes in Matwork, Reformer or Tower at My Pilates Fix Studios can help with strength, dynamics and control of the pelvic floor, however if your pelvic floor issues include…

-persistent leakage (urinary/faecal)
-pelvic pain, dragging, visible bulge
-pain when contracting pelvic floor
-difficulty emptying bowel/bladder
-history of pelvic floor surgery without rehab

…we would in this instance recommend a consultation with Women’s Health Physio Katy Folley for a thorough examination and a tailored plan for recovery. Katy Folley Wellness is based in Brentwood and Katy is available for private appointments Tues-Thurs and Saturdays. Katy Folley Wellness

12/05/2026

Lower body workout as part of my post op plan- I am now nearly 11 weeks post op after my prolapse repair surgery. Progress is slow but steady. Still only using weights up to 10kg as I am focusing off my breath, technique and balance. Sets remain at about 15 reps and in doing 3 sets now. BUT this is just me! As I have said before rehab is and should be based on an individuals strength, balance, coordination and fitness as well the stage post op. If I notice any symptoms at all, I stop stretch and review my video- this helps me notice what is going on. I still have a lot of work to do, my left sided balance and strength is weaker than the right, take another look at the videos and see if you can spot what I mean.

07/05/2026

Lots of you have been asking what I am doing in my rehab- this is me at 10 weeks post op. This is my upper body workout. Which I do twice a week. The reps are 8-12 ( only3 reps for the push ups) and the weight is low 5kg dumbbells max. I listen to my body and focus on form. The weight will go up over time but I will continue to listen to my body and may never get up to my preop weights BUT I am still lifting and still strengthening.
Everybody is unique and just because this is where I am doesn’t mean this is where someone else may be- they could be lifting heavier or lighter and it should be guided by your health care professionals and your own body.
This also only shows one of my work outs, I also do lower body strength, Pilates and everyday I do stretches, scar work and my pelvic floor rehab, which is directed by my own pelvic floor physio. Would you like to see some of the other workouts I do?

Early postoperative on the ward-Circulation exercises - hourly, in compression stocking to reduce the risk of clots and...
27/02/2026

Early postoperative on the ward-
Circulation exercises - hourly, in compression stocking to reduce the risk of clots and keep the blood flowing
Breathing exercises- hourly, deep breathing with 3 seconds and inspiratory hold to improve oxygenation, open up the lower airways as not moving and reduce my cortisol
A fancy wrist band - as a reminder to stay that I have a vaginal pack in place and am on bed rest until it is removed
Catheter- cannot get up to use the toilet so this helps practically as well as rests my bladder during the early stages of recovery

25/02/2026

Time to pack my bag ready for my hospital admission.
🧡Towel
🧡Flannel
🧡Washbag containing- body wash, shampoo and conditioner, toothbrush and toothpaste, brush, moisturiser, lip salve, deodorant.
🧡My regular medication
🧡2 nightdress/ pyjamas
🧡Underwear and pads
🧡Dressing gown
🧡Slippers
🧡Tech- phone and charger earphones
🧡Book or kindle
🧡Sleep mask and ear plugs
🧡Peppermint tea bag, liquorice, fan, pulse point oil., hair tie

I really hope I haven’t forgotten anything🫣

My home set up for the early days post op.I have a footstool by the toilet to ensure I achieve a relaxation of my pelvic...
23/02/2026

My home set up for the early days post op.
I have a footstool by the toilet to ensure I achieve a relaxation of my pelvic floor when I’m on the toilet. I also have a Peri bottle, so I can get the area around my stitches clean easily. I have selected A supportive chair with arms to sit in as I don’t want to strain getting up from a lower or stiffer chair and have popped a footstool ( yoga bolster) in front to rest my feet on to prevent pressure in the back of my thighs and reduce the risk of blood clots. I have also set up a snack station with a one cup kettle, so I do not have to lift a kettle in those first few days to make a hot drink and ‘stole’ my sons mini fridge to keep the milk cool. Being prepared for the early days mean I am less likely to cause strain to my operation site in the early days when the repair is at its weakest.

Snacking😁 I’m a snacker, and I am aware that I will not be doing the cooking for the family initially following my surge...
21/02/2026

Snacking😁 I’m a snacker, and I am aware that I will not be doing the cooking for the family initially following my surgery and I may not feel like eating full meals at first so I wanted to make sure I had a good variety of snacks in that felt like treats but that had some benefits as well so what have I got? 🥤 decaf tea, decaf coffee ( I have my collagen in my coffee) some peppermint tea for wind and digestion and some bone broth. I’ve also got a couple of instant hot chocs for when nothing else will do😂.. Snacks include fruit bars, oat bars, some protein bars and some dried beans. For more substantial snacks I’ve got rice cakes, rice pudding, protein cookies and a porridge ( in case none else is awake and I’m wanting breakfast 😂)
I’m not expecting to eat many of these as I have planned my meals for the first 3 weeks to maximise my nutrition- however never say I don’t like to be prepared🧡?
would you add that I might have missed?

The pre op medication and supplements I am taking.🧡Please remember everyone’s needs will be different in the run up to s...
20/02/2026

The pre op medication and supplements I am taking.
🧡Please remember everyone’s needs will be different in the run up to surgery- please discuss your medication and supplements with your own care provider to ensure you take what is right for you. 🧡 My supplements and medications have been prescribed and discussed with my healthcare providers and deemed suitable for me at this time.

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Brentwood
CM145AB

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Monday 11am - 6pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm

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