As a virgo sun & libra moon, I’ve always been pretty dedicated to beautiful self-care and health routines, but after some unexpected and significant life and health events over the last six months (which totally shocked my system), I have been devoting more and more energy to rebuilding my own physical, mental, emotional and spiritual wellbeing and healing – because after all, without our health we have nothing!
Whether you’re like me and recovering from a little glitch on the health front, juggling the beautiful chaos of motherhood or keeping all the plates spinning in your career; every woman I speak to seems to be on the same hunt for ways to top up their cup, feel strong in their body, calm in their mind, and genuinely present in their life.
With a (not so) gentle nudge from my body, I have been exploring some incredible places designed to help me find my strength, flow, peace and presence using science-backed and nurturing approaches. Think of this as my little wellness adventure, and I can’t wait to share some of the highlights with you.
In my experience as a psychologist, I have seen how much we all crave that feeling of being truly well. Not just ‘getting-by’ well, but that deep sense of vitality that comes from nourishing ourselves on every level. Science is catching up to what our intuition has always known – prioritising our wellbeing isn’t selfish, it’s essential. It impacts everything from our metabolic health and hormonal balance to our stress resilience and our ability to connect meaningfully with the people we love. It’s about building a strong foundation so we (and everyone in our life) can thrive, not just survive.
Power Moves, Newstead
My week kicked off with a visit to Power Moves new studio in Newstead. Now, I’ve been on a bit of a health recovery journey recently, so finding movement that feels supportive is key for me. Stepping into Power Moves felt instantly calming. The studio has this gorgeous, slightly moody, luxe vibe designed to help you switch off the outside world the moment you arrive, creating a little bubble just for you and your new like-minded community.
I signed up for a Reformer Pilates class, and it was uplifting and empowering. The instructor was so understanding and supportive, helping me adapt movements and the reformer machine where needed because of my recovery. It felt so good to move my body in a controlled, strengthening way without any judgement or worry.. Reformer Pilates uses springs and your own body weight to build strength, flexibility, and stability, and it’s fantastic for targeting those deep core muscles.
Science tells us that building lean muscle mass is incredibly important for women, supporting our metabolism and bone health as we age. And gosh am I about anything that is going to support longevity and health as I get older. It felt empowering to feel my muscles working, knowing I was building strength safely. They start every class with a moment of breathwork, which is such a simple yet powerful way to ground yourself, and as a yogi, I felt at home right away. Based on neuroscience, even a few conscious breaths can signal to your nervous system that it’s safe to relax, helping to lower stress hormones like cortisol and bring you into the present moment. It’s a beautiful ritual to begin with and signalled to me that Power Moves know what they’re doing.
When I chatted with the founder Morgan Budd, what really resonated was their mission to elevate, educate, and empower. They’re passionate about quality movement and helping you understand why you’re doing what you’re doing, so you move with confidence. They want you to take that feeling of strength and clarity you find on the reformer and carry it into your everyday life, making your own ‘Power Moves’.
TH7 Newstead
Later that same day, I headed over to TH7’s new clinic in Newstead, which felt like the perfect complement to my morning of movement. In our busy lives, (especially as women) recovery often gets pushed to the bottom of the list, but it’s absolutely vital for our bodies to repair, adapt, and get stronger. Something I have learned the hard way is that from a nervous system, metabolic and hormonal perspective, restorative rest and recovery are not ‘nice to haves’, they are crucial to help me regulate stress hormones, reduce inflammation, and build strength.
TH7 has such a vibrant, lovely, inclusive feel. From the moment I walked in I was met with friendly, bubbly and warm vibes from the staff that melted away any worries I had about visiting somewhere new. They make it clear their offering is not just for elite athletes, but for anyone looking to support their wellbeing and longevity. Tom Harvey, the founder, shared that TH7 was born from a desire to create a destination for accessible, science-backed recovery, and to empower people with the right information about how to take care of their wellbeing.
I decided to try their Nordic Protocol (which involves alternating between the sauna, steam room and hot and cold exposure), and followed it up with some Red Light Therapy. The Nordic Protocol might sound intense, but the feeling afterwards was incredible! Tom explained the science: heat releases endorphins and reduces inflammation, while cold stimulates dopamine and norepinephrine – those amazing ‘doing’ and ‘drive’ chemicals that boost focus and motivation. He highlighted how these ‘micro-stressors’ build nervous system resilience, making us calmer under pressure, which is critical for relationships.
If you’re still stuck thinking about how you could possibly get through a few minutes in the cold, there’s absolutely no need to stress! The team at TH7 know what they’re doing and were keeping an eye on me and appeared at the perfect moment to check-in and chat with me during my second cold exposure to help me through it. That generous care and support to help me achieve the best outcome honestly sold me on the whole thing!
After resetting my nervous system with the Nordic Protocol, the Red Light Therapy felt so soothing (not to mention calming – it helped me have a little nap). Studies indicate that red and near-infrared light can help with cellular repair, reduce inflammation, and even support skin health. I actually have a red light panel at home that I use each morning when I meditate, but this was a whole new level!
With happy staff and an upbeat atmosphere, TH7 is clearly designed for connection. It’s a perfect space for a social catch up with friends or a place to meet new people. I’m already planning my next visit and know that whoever I meet is bound to be friendly and have a shared commitment to health and vitality. Tom’s simple hope is that “Everyone walks out feeling better – relaxed, recovered, and energised,” and that’s exactly how I felt. Neuroscience consistently shows strong social bonds are fundamental to our wellbeing, helping regulate emotions and providing accountability and TH7 definitely felt like a space to support all of this.
TotalFusion, Morningside
Later in the week, I visited TotalFusion Morningside. This place is a whole wellness ecosystem! Imagine having everything you need under one roof – perfect for those of us juggling a busy schedule. TotalFusion Morningside has been open for a few years now and has stayed consistent in being a vibrant, light-filled hub, buzzing with energy but still feeling incredibly welcoming.
Although they have an amazing variety of classes across six different studios, I spent my time using the gym facilities with the support of their physio and trying out the recovery zone. The gym is state-of-the-art, with everything you could need for a great workout. It felt good to have the freedom to move my body in a way that felt right for me that day with specialist help and guidance.
After my rehab session, I headed to the recovery zone, which was pure bliss. Having access to things like infrared saunas, ice baths, and compression therapy all in one place is such a luxury.. This integrated approach simplifies the routine, reduces stress, and allows you to dedicate more time to actual self-care rather than logistics. It’s pretty obvious that the founders of TotalFusion Morningside wanted to create a space where their members can truly address their physical fitness, mental calm, and essential recovery needs holistically.
My Week of Wellness
Reflecting on my week, visiting Power Moves, TH7, and TotalFusion Morningside offered such a rich and varied experience of wellness. Each space has its own unique magic – the focused empowerment of Power Moves, the vital recovery and connection at TH7, and the incredible convenience and community of TotalFusion.
One thing I am always promoting with my clients and community is the importance of finding spaces that resonate with you, that make you feel seen and supported. For those of us recovering from health issues or working towards health goals, it’s about consciously creating moments to move your body with intention, to allow for deep rest and repair, to connect with others who are also on this journey, to understand what your body truly needs, and to feel inspired and optimistic about your capacity for wellbeing.
As women navigating the beautiful complexities of modern life, weaving these rituals into our routines is an ongoing process, but one that pays dividends in how we feel, how we show up, and how much energy we have to give to the ones we love. This week was a powerful reminder that there are incredible resources and spaces out there to support us – helping us feel stronger, more connected, and truly vibrant on our path towards slow living and enduring wellness.
I hope sharing my little adventure inspires you to explore what might fill your cup this week and I can’t wait to share more of my adventures with you soon.
About Nicola Callard
Nicola is a gentle guide and facilitator who believes in the power of authentic connection to heal our world. With advanced qualifications in psychology and group dynamics, she creates nurturing spaces where individuals rediscover their innate wisdom and voice. Through her mindful approach to therapy, public speaking, coaching, and group facilitation, she weaves together ancient wisdom with modern neuroscience to support others in their journey back to wholeness. Her podcast “What it means to love” and community gatherings serve as sanctuaries for meaningful conversations about conscious living and deep human connection. Find her sharing insights about slow living and sustainable wellbeing at @mindset_architect_collective.
The content in this article published by The Paige is provided for entertainment and general information only. It is not a substitute for professional medical advice, diagnosis, or treatment and should not be relied on as such. Always consult your healthcare provider with any questions or concerns about your health or medical conditions.
The writer of this article was hosted by Power Moves, TH7, and Total Fusion for a complimentary experience. All opinions expressed are based on the author’s personal experience.
