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]

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.

Prehab strength and cardio training - what am I doing? Well obviously what you do should be guided depending on your cu...
18/02/2026

Prehab strength and cardio training - what am I doing? Well obviously what you do should be guided depending on your current levels of fitness and strength, I am maintaining my cardio with outdoor walking and cross trainer, strength work is upper and lower limb weight training- 2-3 months of lower level training while I recover will impact my muscle strength and cardio function so I am trying to optimise it before hand. Currently I am strength training 3 times a week. And doing mat Pilates twice a week.

As I begin to prep for my upcoming surgery, I am mindful that this means I now have very few appointment slots before I ...
09/02/2026

As I begin to prep for my upcoming surgery, I am mindful that this means I now have very few appointment slots before I close the clinic while I recover.
I plan 🤞🏻 to reopen the clinic (with slightly reduced hours) on 14th April
Appointments are available to book both before and after my break on the website

Meal Prep Saturday - so as much as my husband makes a great omelette, his cooking skills are otherwise somewhat limited....
31/01/2026

Meal Prep Saturday - so as much as my husband makes a great omelette, his cooking skills are otherwise somewhat limited. My post op nutrition is really important- protein will support my healing and fibre will keep my bowls working well. I want to have healthy home cooked food, so have spent the morning batch cooking - 40+ portions of food to freeze and be ready for my recovery.

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Brentwood
CM145AB

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Tuesday 9am - 5pm
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Thursday 9am - 5pm

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