Mindful Pilates and Wellness, LLC

Mindful Pilates and Wellness, LLC Pilates-Based Physical Therapy
Menopause Coach
Pelvic Floor Wellness
Pilates + Fitness I'm Ashley, a physical therapist and a certified menopause coach.

I am also a comprehensively trained Pilates instructor and certified in corrective exercise for the core and pelvic floor. I offer training for each of these programs in person and online, at a variety of time slots and price points. For in person sessions, my studio is located in Chapel Hill, NC. Sessions by appointment only. Through my special blend of experience, training, and expertise, I unde

rstand the body's unique needs and challenges. I have specialized knowledge in anatomy and exercise prescription, and this allows me to tailor workout programming to each woman's specific needs as they navigate their changing bodies. If you're in need of restoration, healing, and physical rehab, Pilates-Based Physical Therapy is a great way to go! PBPT blends the skill and healing of Physical Therapy with the holistic, total-body approach of Pilates. Sessions take place on the Pilates equipment, allowing for fun, yet challenging sessions to maximize gains and return to the activities you love faster! For Menopause Coaching, Pilates, and Corrective Exercise visits, In person and virtual:
Your first session in any program starts with a movement/posture analysis. This is a time for me to get an idea of how your body moves (everyone is different!) and your alignment. I work with you to establish your fitness goals. Your personal program is tailored to you and your body’s needs to help you progress to meet your goals. There are no cookie cutter programs here. Each exercise is chosen for a reason: to help you reach your goals. If this sounds like something that is interesting to you, please let me know! I would love to get you scheduled. Please send me an email at [email protected] or send a Facebook message. Thank you, and I hope to hear from you soon!

07/13/2026

{Save this for your next workout}
If you leak or feel heaviness or pain in your pelvic area with core work you need to pause. More core, even a good looking core, is not what’s needed. If it’s making things worse for you with your pelvic floor, you don’t need another run of the mill core program.

You need something different.

You need an approach to core work that doesn’t worsen your pelvic floor symptoms and dysfunction.

Total Core Solution is physical therapist created with optimal pelvic floor support in mind.

In it, you’ll learn strategies like these 3 you see here:
1- How to engage your inner thighs for pelvic floor and core support.
2- How to contract and relax the pelvic floor and time this with core exercises to manage pressure and minimize dysfunction.
3- How to properly train your breath to maximize strength and internal pressure management.

Curious how this works? Ask! Shoot me a DM and let’s chat.

07/01/2026

I totally get it: We want to see the fruits of our labor NOW! But that’s not how the body works. It takes time. Months. Years. So if you’re on a fitness plan and getting tired at how long it takes, give yourself a reality check and know it’s not an overnight thing.
The level of commitment and dedication needs to be consistent. You’re in it for the long haul. Your body is not a fad! It’s a changing work of art, and it will continue to evolve…and your fitness approach will steer it.
So be patient. Be kind to yourself. Make sure your expectations are realistic and in line with your body’s physiological processes. You’ll get there. Just.Don’t.Quit.

06/29/2026

Weird to say, but how we view and approach our exercise can either make perimenopause worse or easier.

And as a proud member of Gen X…at this phase in life, for me exercise is not:
1- An excuse to eat whatever I want whenever I want
2- Something I’m super rigid about (I aim for 2-4
Strength days. 2-3 cardio workouts, and Pilates/Yoga/Barre weekly, but notice the range—-flexibility! And time can change, duration is fluid, and intensity fluctuates as well)
3- Masochistic. I may not be as fast as I was 10
years ago, but I’m stronger and more flexible. And exercise needs to FEEL good and build me up- I don’t let it be a source of comparison or negativity, nor do I let it be a source of pain.

What exercise IS for me:
1- A release from my stress and a help to my anxiety.
2- A way for me to prevent injury and long term illness
3- My gateway to excellent sleep
4- My method for reducing joint pain and aches
5- How I keep tabs on my metabolism and how I stopped the weight gain
6- How I’m able to boost my wellbeing and set myself older self up for success ❤️‍🩹

What about you? As time has gone by, what’s changed about your approach to wellness?
What does exercise mean to you?

04/30/2026

Roll out Monday (But you do the workouts at a time convenient to you 🔥) Between the ages of 40 to 60? Got 7 minutes a day to prioritize and commit?
This is for you if you want to:
1- tone up your core and feel better in your summer clothes (big event? Vacation ? Just because?)
2- boost your core to support your low back and hips (They hurt! They feel tight. Then need your attention!)
3- not have worse pelvic floor symptoms when you do abs and core work (Abs work is notorious for leaks. Let’s do this differently.)
4- want to improve your posture (You’re taller than you let on.)

Following my 7654321 Method:
7 minutes to commit to core work
6 areas of core addressed
5 second holds to challenge your core system
4 days a week
3 weeks per round
2 level options(beg/intermed or intermed/adv)
1 piece of equipment (which I guarantee you have)

Physical therapist created with App workouts by me and well explained. No more guessing.

So stop doing workouts that make your pelvic floor, hips, low back, and neck worse. Do something that makes more sense for your body as it’s going through perimenopause. Join us. 💝
Are you in?

04/27/2026

Wait, there’s a difference?
Because if you’re in that 30-60 age range, this right here could be a huge part of why you’re not seeing results in your core work. Or why you were leaking with exercise. Or while your low back hurts and hip flexors always feel tight.
Be sure to follow along here to find out what’s up and what to do about it.

04/23/2026

Did you know the majority of abs programs don’t actually target your whole core? 😬
As a result, you see issues like:
✅ Doming/tenting or a bread loaf in the abs
✅ Pelvic floor leaks, heaviness, or pain
✅ Hip or SI joint issues
✅ Tight hip flexors
✅ Clenched butt cheeks
✅ Strained neck
✅ Low back aches

😬 Result: an Imbalanced system with very little abs progress!
——
This May I’m launching a new program to change this. It’s physical therapist created, with a focus on pelvic floor wellness and safe progressions.
So please follow along, and let’s train in a way that makes more sense!

04/09/2026

Taught this in one of my recent live video classes. ☮️ The moves build on each other for added heat. Most of these are traditionally done without weights, but adding 1-5 # hand weights takes it up a notch. Keep core active and lifted throughout, even when lying on your belly.
Go for 30-45 sec each move, 3 rounds. SLOWLY. (Video is sped up.) Childs pose to stretch and release in between.

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Unshared
Chapel Hill, NC
27516

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