Nicole Nattrass Yoga and Pilates February Newsletter

Hi Lovely Community,

Welcome to my February Newsletter. (A little early as I have a busy week ahead)

I send this with updates, events and announcements each month. Scroll through the email to see if anything stands out.

(You can unsubscribe at any time below)

It has been wonderful to welcome many back to the studio! I am looking forward to seeing everyone else who has been on extended holidays. I have missed you!

A NEW trial class has been added to the term 1 timetable! Now you have more times to choose from.

Wednesdays 5pm Pilates Strength.

Book your spot here

Strength Training and Menopause

Strength training is crucial for women going through menopause because it helps manage several key symptoms and health risks associated with this life stage. It combats muscle loss, improves bone density, boosts mood, and increases energy levels, all of which are particularly relevant during and after menopause. 

Here's a more detailed look:

1. Combating Muscle Loss: Menopause can lead to a natural decline in muscle mass, which can affect strength, mobility, and increase the risk of falls and injuries. Strength training helps counteract this by stimulating muscle growth and increasing muscle mass. 

2. Improving Bone Density: Reduced estrogen levels during menopause can accelerate bone loss, increasing the risk of osteoporosis and fractures. Strength training helps to build and maintain bone density, reducing the risk of these issues. 

3. Managing Mood Swings and Fatigue: Hormonal fluctuations during menopause can impact mood and energy levels, leading to fatigue, anxiety, and even depression. Strength training has been shown to improve mood, reduce symptoms of depression and anxiety, and increase energy levels. 

4. Boosting Metabolism: Menopause can also be associated with a slowing metabolism, which can contribute to weight gain. Strength training can help increase muscle mass, which in turn can boost metabolism and potentially help manage weight. 

5. Enhancing Overall Well-being: Strength training can improve flexibility, balance, and overall physical function, making daily activities easier and more enjoyable. It also contributes to a greater sense of empowerment and resilience during the menopausal transition. 

6. Reducing Risk of Heart Disease: Strength training can also improve cardiovascular health by lowering blood pressure and improving cholesterol levels. 

Example of Strength Training Exercises:

• Resistance Training using weights, resistance bands, or bodyweight exercises to challenge muscles.

Pilates Strength is a perfect balance of Resistance Training!

At my studio, I love Pilates for its ability to build deep, functional strength — and adding light weights is a beautiful way to take that strength a little further.

Using light to medium dumbbells, plus Pilates equipment, alongside Pilates movements blends mindful, core-focused work with gentle strength training.

The result? A low-impact, full-body workout that supports lean muscle, stronger bones, better posture, and confident, everyday movement. It’s challenging without being harsh, and always grounded in control, breath, and intention.

Why I love adding weights to Pilates

• Builds strength without bulk

Light weights help wake up smaller stabilising muscles, improving tone and endurance while keeping movements long and fluid.

• Support bone health

Resistance training plays an important role in maintaining bone density, especially as we age — making Pilates Strength a powerful, preventative practice.

• Deepen focus and connection

Even 1–3kg weights encourage slower, more intentional movement, inviting deeper muscle engagement and mindful control.

• Improve posture and stability

A strong core and balanced muscle support better alignment, helping you stand taller and move with ease.

• Reduce injury risk

Pilates is all about balance and stability. Adding light resistance helps build even strength throughout the body, supporting joints and reducing strain.

How I approach weighted Pilates in my classes

• We keep the weights light so you can move with ease, control, and full range of motion

• We focus on quality over quantity — breath, alignment, and flow always come first

• We incorporate weights into Pilates exercises for a balanced, full-body experience.

• You can enjoy Pilates Strength at my studio now with 4 different class times to suit you plus Live or Virtual Online Classes.

Pilates Strength helps you feel strong, supported, and connected in your body — always at your own pace, and always with care 💛

Join me each month for a beautiful Reset with Yoga Nidra

Once a month, join us on a Wednesday evening for a deeply nourishing Yoga Nidra practice. You are welcome to come a little earlier for refreshments. Doors will open at 6pm Book your spot Our next Practice is Wednesday 11th Feb.

This mindful mid-week pause invites deep rest, calm, and renewal. Yoga Nidra guides you into the space between wakefulness and sleep, where the body receives the benefits of deep rest while the mind remains gently aware.

Perfect for easing stress, supporting sleep, calming the nervous system, and restoring balance.

🧘‍♀️ Just bring your mat, water & a blanket (when cold)

✨ Bolsters, blocks & eye pillows provided

Come lie down, rest deeply, and leave feeling refreshed.

Other Studio Community News

I wanted to share an update around my class passes, to help keep things clear, supportive, and easy for everyone.

As many of you know, my studio is built around consistency, connection, and progress — while also recognising that life doesn’t always run to plan. Over the last 2 years, I’ve realised it would be helpful to offer clearer options so you can choose the pass that best suits your lifestyle, without any uncertainty around extensions.

Here’s a little overview of my class pass options going forward:

Casual Class — $24

A great option if you attend occasionally or need maximum flexibility.

10-Class Commitment Pass — $195

• Best Value & Valid for 10 consecutive weeks from your first booking

• Ideal for those attending regularly and wanting the best value

• Includes a 2 week built-in buffer for the occasional life interruptions

• Extensions aren’t available for holidays, general illness, or busy schedules on this pass but has automatic extensions for any Studio holidays or Studio cancellations.

Flexi 10-Class Pass — $220

• Valid for 18 weeks

• Perfect if you travel, juggle work or family commitments, or prefer extra breathing room

• The slightly higher price reflects the added flexibility and includes Live Online Classes. There are no extensions after the 18 consecutive weeks.

These options are designed to support different needs while keeping things fair and sustainable for the studio and our wider community.

(Valid for new passes purchased from January 28th, does not affect passes already purchased before this date)

If you’re ever unsure which option is right for you, please feel free to reach out or chat with me at the studio — I’m always happy to help.

Thank you for being such a thoughtful, supportive community. I’m so grateful to practise with you all and look forward to many more classes together 💛

Love and Light ,

Nicole

Nicole Nattrass Yoga & Pilates