XENA

XENA Online women’s health hub with exercise and information to support you and your babies need’s. Check out the app

https://tinto.app.link/octavia

I have a passion for working with women through their journey into motherhood. As a physiotherapist with over 10 years experience, I restore movement, build confidence and support pelvic health. I am a scar work practitioner and can help your recovery from and surgery encouraging optimal healing, improved sensation and appearance. I also offer ante and postnatal Pilates, both classes and 1:1's and have a podcast TINTOTALKS interviewing mothers about birth and parenthood.

16/09/2026

IS CORTISOL THE ENEMY?

Or is the marketing around cortisol simply confusing you?

There is so much hot air around how women should be training in midlife. Cortisol gets blamed for everything from belly fat and bloating to poor sleep, fatigue and an inability to lose weight.

But cortisol isn’t the enemy. We need it.

For this month’s MOB+ Wellbeing Talk, I’m cutting through the noise and looking at what the evidence actually tells us about training through perimenopause and menopause.

We’ll explore:
• What cortisol actually is and why we need it
• Normal cortisol behaviour vs disrupted or dysregulated patterns
• What changes during perimenopause and menopause
• Why your body may respond differently to training, stress and recovery
• How to support your changing system through movement, recovery and lifestyle
• Why listening, adapting and progressing can be far more useful than simply trying to “lower cortisol”

Your hormones are changing. That doesn’t mean you need to stop training hard - but it may mean becoming smarter about when to push, when to recover and how to adapt.

Understand your body.
Build confidence in your choices. Create resilience for what comes next.

Join me on the MOB +

A SPECIALIST-LED CHANNELS DESIGNED TO HELP YOU TAKE ACTION AND GROW.
TOPICS INCLUDE:
* PR & VISIBILITY
* AI & PRODUCTIVITY
* RETURN TO WORK
* WELLBEING
* SALES & MARKETING

LEARN FROM EXPERTS, IMPLEMENT WHAT MATTERS AND BUILD CONFIDENCE ALONGSIDE OTHER MUMS.

Well that reeled you in…What if rehabilitation isn’t only about getting stronger - but about learning to feel yourself a...
15/09/2026

Well that reeled you in…

What if rehabilitation isn’t only about getting stronger - but about learning to feel yourself again?

Having recently returned for a breath work and ta**ra retreat I was amazed at how many of the practices were translatable to everyday life.

I have been using the language about boundaries and self love with the girls regularly.

But also I see how these practices relate to my work and how I coach my clients.

There is a surprising amount of crossover between ta***ic practice and physical rehabilitation.

Understanding your BOUNDARIES.
Knowing your hard NO and your wild YES.
Learning to FEEL rather than override.
Using the BREATH to regulate and reconnect.
SENSING what is happening within the body.
EXPRESSING what you need.
Moving into the FEMININE: receiving, softening, trusting, while still owning your strength.

And ultimately, learning to LOVE AND RESPECT the body you are in.

Rehabilitation is not simply about fixing tissue or restoring strength.

It is about rebuilding a relationship with your body.

After injury, surgery, birth, illness or trauma, that relationship can change profoundly.

Sometimes the most powerful part of rehab is learning to listen again.

Feel. Breathe. Sense. Express. Rebuild.

Thank you Awaken Experience by Ashik and Laxmi for your teachings Deva Ashik Awakeland Mariana Puja 𝐈𝐧ê𝐬 ॐ | 𝐘𝐨𝐠𝐚, 𝐓𝐚𝐧𝐭𝐫𝐚 & 𝐈𝐧𝐭𝐞𝐠𝐫𝐚𝐭𝐢𝐯𝐞 𝐇𝐞𝐚𝐥𝐢𝐧𝐠 Daniel Bittar

09/09/2026

Back to school, back to work, back to cooking ✨

It has been a fab summer and this was not going to be my first insta post but here it is :)

As you know Gigi has some trouble with her skin and so I am often trying out new delicious recipes to appease her sweet tooth but also support her gut.

This is a recipe from the amazing who I have been working with to get G’s gut back in line after a dose of antibiotics at the beginning of the year. As a bonus the brownie is packed full of protein as it’s made with black beans.

It was my gorgeous friend birthday yesterday so as a treat she came for a somatic head neck and face massage.

I am offering a condensed version of this at a retreat soon and so wanted to practice offering what is normally a 90 minute session in 30 mins…

Lucky Amanda got to be my guinea pig! Hard life.

The feed back was excellent. She fell asleep instantly! Hahah job done.

Then I we had the protein brownie to celebrate her birthday. Pity she couldn’t eat any as I forgot was she is allergic to coconuts… major fail!! Oh well…more for us! Haha

Here is the recipe (approval given by MK)

1 1/2 cups of black beans ( one can rinsed and drained)
2 tbsp of cocoa powder
1/2 cup oat flakes
1/4 tsp salt
1/2 pure maple syrup
1/4 cup coconut oil melted
2 tsp vanilla extract
1/2 tsp baking powered
1/2 cup choc chips

Pre heat oven 175C
Combine all ingredients (except chips) and blitz until smooth
Stir in chips
Bake for 15-20 mins and let cool for 10.
They will be gooey
If too soft pop in fridge :)

Enjoy

It’s bang bang 💥

But different.. As you know since I moved to Portugal and thanks to Brexit, I can’t call myself a physio when I practice...
12/08/2026

But different..

As you know since I moved to Portugal and thanks to Brexit, I can’t call myself a physio when I practice.

Whilst I get myself fluent in Portuguese to apply for my licence, I have retrained.

Thankfully the way I worked as a physio in England is similar to what I now do.

Personal training and massage therapy for complex rehabilitation.

I was always a very hands off physio.
I like you to do the work.
To see you can heal yourself.
But now it’s official…

I am a PT (with 20 years physio experience and a sh*t load of training in other fields)

These new titles have broadened my skill set.
Opened my eyes and heart.
Expanded my repertoire in places I never thought possible (somatics and dance ✨)

I am loving the journey my career is taking me on and I am diving into even more left field areas (more on that soon) that make so much sense now and are interesting and exciting.

So really.
Nothing has changed.
Except everything ✨

06/08/2026

Sometimes precision is everything.

In December last year I was sat having a coffee with a friend and a woman walked past me and stopped.

“Sorry to interrupt” she said. “But you really need your eyebrows redone”

Now some people, of a lesser constitution than me, might have been offended. But I laughed and said “you are right, I really do.”

We swapped numbers as it turned out she was a specialist tattoo artist for semi permenant make up and also did coverage for scars, and 3d ni***es giving us a lot to talk about professionally as well as personally.

But to be honest. I loved her grab the bull by the horns marketing.

After 7 months of lazer removing my grey, faded tattoos.

This is the result. I couldn’t be happier. She is a true professional and artist.

Thank you Di
✨❤️✨

If your eyebrows are looking a bit faded, busted , out of shape or you just want an uplift. Come and see her.

Cancer patients. This woman is fantastic for 3dni***es

Tattoo removal

Scars, vialigo you name it. She can help you.

05/08/2026

Big day yesterday!!!

I have my visa… one year and 4 months after arriving in Portugal.

And what a beautiful evening to celebrate.

We went straight to the inflatables in Cascais. IYKYK And then watched an epic sun set.

It’s a real pinch me moment. A reminder that this is our life now.

August is a quiet month for many both here and away and I have learnt to lean into it. Taking the foot off the accelerator and enjoying moments on the beach.

It has not been plain sailing moving here.

Professionally I have had to start again. Thanks to Brexit I can’t even call myself a physio so have retrained as a level 3 PT and massage therapist.

But this has opened so many new doors for me and honestly improved the way I work with clients.

My biomechanics training compliments my personal training and has elevated my results.That paired with my knowledge of complex rehabilitation is helping me do so much more without getting hands on with people.

Yes, you have to do the rehab yourself but to be honest if you have been around the houses and seen every physio and not got anywhere you’ll be willing to do it :)

My massage course has helped me take a deep dive in to presence, connection, intuition and a little bit of woo.

Again a boundary that is hard to cross as a clinical physiotherapist.

So yes.
Other than living life as if on one constant holiday, by the beach, in the sun and exploring new places, cultures, food and wines.
Other than having more time to spend with my family and learning I can slow down and still be successful.
Other than understanding that I can make space for myself and my hobbies and also push myself and 43 to learn a new language and how to kite surf.

Moving here has also enabled me to take my career in yet another direction.
Continuing to expand. Continuing to grow and add to my 20 years experience. And not being boxed in by a title.

I am so grateful for the choices I have made. For taking leap after leap. For understanding success isn’t linear. For having the balls to start again. And again.

Thank you Portugal.
Thank you husband and kids for being up the move.
Thank you universe.

Do you know how many mums messaged me after I said I was taking a week’s holiday… alone?“Omg, I’ve got a weekend next we...
24/07/2026

Do you know how many mums messaged me after I said I was taking a week’s holiday… alone?

“Omg, I’ve got a weekend next week!”
“Me too. I can’t wait for some peace.”

And then there was the one I heard far too often…

“Wow. How did you wangle that?”

So many partners work away (especially here in Portugal), and while yes, they’re working, let’s be honest… they’re also without a million “Daddy!” requests a day.

Then there is so-called second shift women do after work—looking after the house, partner and children.

So why is taking time for ourselves still wrapped in guilt?

I’ve only had one day… and it’s been magic.

Every decision has been mine.

I got up when I wanted.
Went to the beach and didn’t even go on it.
Trained in a bikini.
Made dinner extra spicy 🌶️
Read while I ate.
Changed my plans three times.
Even slept in the spare room because it felt like a little hotel break. 😝

I didn’t rush.
I didn’t have to think about anyone else.

It was just me and my nervous system.
My day.
My agenda.

And yes, before anyone says it…I adore my children and can’t wait to see them. That goes without saying.

But bloody hell…

If mothers need anything, it’s peace and quiet.

This shouldn’t feel like a quiet rebellion.

Because it does. It almost feels naughty, it feels so good!

It should be normal.

So, if you can “wangle” some time for yourself…either in your own mind or with your partner (cause let’s be honest we can be our own worst enemies.

Do it.
Without guilt.
Without shame.

You’ll come back a new woman.

And I suspect your family will quite like that version of you too. ✨🫶✨

Signing off for the weekend…

Unapologetically prioritising myself. ✨

10/07/2026

The body and the mind needs rest.

Somatic myofascial massage offers deep relaxation with slow reconnection to the body.

Work that goes deeper than physical changes. Trance inducing and deeply calming.

What better way to celebrate the oncoming holidays than with some time to pause and reset.

How often do you take the time for yourself to really stop?

I have had CEOs say to me:

“wow. I have never really experienced my inner voice so quiet. I usually lie there and do my to do list whilst being massaged but today I was in another world.”

If this is what you need to wind down for the summer…properly, come and find me , @3.em.linha or in my clinic.
Link in bio to book. Packages available too.

Start the summer refreshed and reconnected. ✨

08/07/2026

It’s the showing up that counts.
Not necessarily how much you do but it is consistent showing up.

Little and often
With gentle progressions

When you work with me to rebuild strength after birth, surgery or injury you have the option to work with me in many different ways enabling safe and consistent improvement.

✨In person at my house in a fully equipt gym.
✨ twice a week with Pilates and Power Pilates classes
🤸Online zoom 1:1 or classes twice a week
✨Evergreen content to support your journey on my website (link in bio)

So, even if I only see you 1:1 once a week there is an option to train with me 5 days a week or even more.

Accountability
Safety
Progressive training
Diversity
Consistency

Everything you need to see real results.

DM me if you are ready to start to feel strong and comfortable in your body again.

Address

Winchester

Opening Hours

Tuesday 9:30am - 3:30am
Wednesday 9:30am - 3:30pm
Thursday 9:30am - 3:30pm

Telephone

07590541002

Website

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