For women after a hysterectomy
The Purebody Method: Hysterectomy Recovery
You've been signed off. You don't feel like yourself yet.
Your scar has healed and your check-up went fine. Still, you hesitate before lifting the shopping, you've stopped going to the class you loved, and you brace every time you cough. Nobody gave you a plan for this part.
This is a 12-week, 1:1 programme led by a Registered Nurse with 25 years' experience and 22 years teaching clinical Pilates. Together we rebuild your breath, core and pelvic floor first. Then we build your strength with clinical Pilates and strength work, and your confidence comes back with it, so you can trust your body again, safely, and for as long as it takes.
45 minutes by phone or Zoom. £127, credited to the programme if you join within 7 days.
Adele Smyth, RN
- Registered Nurse (NMC), 25+ years
- Clinical Pilates teacher, 22 years
- Women's health and pelvic health specialist
- Nutrition Diploma
The surgery is over.The rebuilding starts now.
Most women leave hospital with a leaflet, a list of things not to lift and a date for when they're allowed to exercise again. Then the date comes and goes, and nothing feels different. The fear is still there, and so is the feeling that your body isn't quite yours.
Your body can get strong again after a hysterectomy, and your confidence can come back with it. It takes the right order: breath and pelvic floor first, then core, then strength, then the things you love doing. With a nurse guiding each stage, you stop guessing and start trusting what your body tells you.
Picture walking into your old class, knowing exactly how far to go, and leaving without once thinking about your scar.
12 weeks to trust your body again, and the strength to keep it for years.
Sound like you
The everyday moments that make you stop.
Most women don't notice how much they're holding back until a moment like one of these.
The dog walk
Cutting the dog walk short because you don't trust how far your body will carry you.
The sneeze
That split second of fear around your scar every time you cough, laugh or sneeze.
The class door
Standing outside the Pilates class you used to love, then turning round and going home.
The car boot
Leaving the heavy shopping for someone else, again, and hating that you have to ask.
The mirror
Catching sight of your scar and not quite recognising your own body.
The check-up
Being told you're healed and feeling nowhere near ready.
You don't have to wait for a setback before you get support.
Your body today. Two directions. Your choice.
The next twenty years are coming. You get a say in how you meet them.
You've done everything you were told. You still don't feel like yourself.
You rested when they said rest. You read the leaflet, did the squeezes and waited out the six weeks. Some days you feel fine, and then a twinge sends you straight back to square one.
None of this means you've done it wrong. You've been handed pieces of a recovery with nobody to put them together for your body, your surgery and your life.
Each of these helps. On its own, none of them is a plan.
The NHS leaflet
It's written for every woman, and it stops at week six.
Kegels from an app
They train one muscle, when your breath, core and pelvic floor need to work together.
Avoiding lifting and exercise
It feels safe, but every month you avoid it, you lose strength and confidence.
Google and forums
They fill the gaps, and they fill your head with worst-case stories.
Going back to a regular class
Nobody in the room knows what your body has been through.
"I still felt vulnerable when I was thinking about exercising."
That's the gap I sit in, between "you're healed" and feeling like yourself again.
Your body deserves a plan, not a leaflet.
Your story
We start with you.
We start with what happened, what you've tried, what helped, what made it worse and where you feel stuck.
Your body
We rebuild the foundations.
Your breath, core and pelvic floor come first. Then we add clinical Pilates and strength work, with nutrition alongside, in the right order and at your pace.
Your life
We bring you back.
We bring you back to the activities you love, build habits that last, and finish with a plan for what comes next.
The goal isn't to get you through twelve weeks. The goal is for you to understand your body well enough to keep it strong for the next twenty years, long after we've finished working together.
Registered Nurse (NMC)
25+ years in nursing.
Clinical Pilates teacher
22 years, across mat, reformer and barre.
Yoga teacher
10 years, and a Yoga Master Coach (IPHM-accredited).
Women's health and pelvic health specialist
core and pelvic floor recovery, perimenopause support and breathwork.
Nutrition Diploma
Body Type Nutrition (Ben Coomber).
About Adele
This isn't theory to me.
I became a nurse to give women a voice when they weren't medically heard. Twenty-five years later, I still see the same pattern: women treated, discharged, and left to work out the rest on their own.
I know what it takes to rebuild. I went through a divorce while keeping a roof over my daughters' heads, and my own body was changing at the same time. Strength didn't come back by accident. I built it, and I keep building it, because I want to stay strong and capable for the years ahead.
I love anatomy and how the body works, all of it. When a woman tells me her body has let her down, I see everything it has carried her through. My job is to help her trust it again.
That's what Purebody is for.
25+
years nursing
22
years teaching clinical Pilates
500+
women supported
Four principles behind The Purebody Method.
Every session, every exercise and every message between sessions comes back to these.
Guided, not pushed.
Nothing is forced through pain or fear. You progress when your body is ready, safely, and for as long as it takes.
Lengthen before you strengthen.
We restore your breath, mobility and tissue first, then build strength on top, so it holds.
The whole system, not one muscle.
Your pelvic floor works with your breath, your core and the rest of your body, so we train them together, not with Kegels alone.
Knowledge you keep.
You learn the why behind every exercise, so you know what's normal for your body long after week 12.
DP came back to her Pilates sessions after her hysterectomy unsure what her body could take. Four weeks later, she was out walking the dog without a second thought.
"I felt safe in Adele's hands when restarting our Pilates sessions as I knew she'd keep the exercises at the correct level and intensity to what my body needed at the time. After 4 weeks I felt stronger to take my dog for a walk and didn't worry when I needed to bend down and pick her up from the floor, I also felt safe when I had to run for the train."
Four phases. Nothing left to guesswork.
Weeks 1–3
Restore
"What happened to me?"
You learn what your surgery changed and why your body feels the way it does. Then we gently reconnect the foundations.
- Your consultation findings turned into your personal plan
- Breath and pelvic floor reconnection
- Comfortable, gentle movement around your scar
- Nutrition to support your recovery
Weeks 4–6
Rebuild
"Can I trust my body?"
Your core and pelvic floor start working together again, and you learn what's normal for your body now.
- Core and pelvic floor coordination
- Everyday movement: bending, reaching, carrying
- Knowing which signals to listen to and which to let go
- Written progress review at week 6
Weeks 7–9
Strengthen
"Can I move without fear?"
We combine clinical Pilates with progressive strength work, so lifting and carrying stop feeling like a risk.
- Clinical Pilates alongside progressive strength training
- Lifting and carrying with confidence
- Sessions move to fortnightly after week 8, so you practise more on your own
Weeks 10–12
Return
"Who am I now?"
We bring you back to the activities you love and build the habits that keep you strong.
- A return to your class, your walks and your normal life
- Habits that last beyond the programme
- Written review at week 12
- Your "plan from here" letter
After the programme, you receive a personal "plan from here" letter, and we have a follow-up call 4 weeks later to check how you're getting on.
Support between sessions, so you're never left guessing.
Most of your progress happens at home, between our sessions, and you won't be doing it on your own.
You can message me between sessions, and I reply on Mondays, Wednesdays and Fridays. If something twinges or you're unsure about an exercise, you ask, and you hear back from me directly.
After every session you get a written sheet of your exercises, and at the start of each phase I record a home programme for you to follow.
I'll ask you for 20 to 30 minutes of home practice, 3 or 4 times a week. That's enough to make a difference, and it fits around a busy life.
At weeks 6 and 12 you get a written review of your progress, so you can see how far you've come.
In their words.
"I felt safe in Adele's hands."
"I felt safe in Adele's hands when restarting our Pilates sessions as I knew she'd keep the exercises at the correct level and intensity to what my body needed at the time. After 4 weeks I felt stronger to take my dog for a walk and didn't worry when I needed to bend down and pick her up from the floor, I also felt safe when I had to run for the train."
"Working with this new method of breathing was a game changer to me."
"I have attended Pilates classes in the past and before I had my hysterectomy, but I still felt vulnerable when I was thinking about exercising. I was worried about creating a hernia around my scars and even though I know how to breathe properly during pilates, I found the help from Adele on coordinating how your diaphragm works with your pelvic floor really invaluable. Working with this new method of breathing was a game changer to me and helped me feel confident that I wouldn't create any complications when I was strengthening my body."
"I'm starting to feel strong and invincible again."
"Adele is a powerhouse of knowledge in fitness, nutrition and female health. Through her focused and thoughtful one-to-ones, my tailored weekly sessions, I really feel like I have taken back control of my body starting with the most important part, my core strength and gut health. I'm starting to feel strong and invincible again."
"Adele has changed my mindset about my body and what I'm capable of."
"I've been working with Adele for nearly a year to address chronic back issues and a general lack of oomph following the menopause. I got so much more than I had bargained for. She is brilliant: warm, compassionate, highly skilled, totally focused, non-judgemental, 100% reliable, very funny, and strong as an ox. I had never enjoyed exercise before, but Adele has changed my mindset about my body and what I'm capable of — and what I deserve. She has also fixed my back pain, which I didn't think would be possible. She's worth double what she charges — just please don't take my slot!"
"I always feel in safe hands."
"I initially came to Adele to improve my pelvic floor, but I've gained so much more than I expected. She's shown me that building strength goes far beyond Kegel exercises, taking the time to educate me while helping me strengthen my whole body. I really appreciate how she explains the purpose behind each exercise and gently corrects my technique throughout our sessions. I've come away feeling not only stronger, but much more informed and confident too. Adele is incredibly approachable, supportive and encouraging. It's clear she's a highly knowledgeable healthcare professional who genuinely cares about her clients. I always feel in safe hands and would highly recommend her to anyone looking for expert, personalised support."
Rated 5 stars on Google.
Twelve weeks. Strength that lasts.
Twelve weeks is long enough to rebuild your foundations and short enough to keep you focused. You finish with a stronger body and a clear understanding of it, plus a plan you can follow for years.
This programme works alongside your medical care, not instead of it. Here's what women work towards:
01
Ease around your scar
Coughing, laughing and bending without that flash of fear.
02
Confident lifting
Shopping, laundry and the dog lead, without asking for help.
03
Back to what you love
Your class, your walks, your normal routine.
04
A system that works together
Breath, core and pelvic floor supporting each other.
05
Knowing your normal
Understanding what your body is telling you, and trusting it.
06
A plan from here
Clear next steps for staying strong as you get older.
How The Purebody Method compares to the other options you may have tried.
Each option has its place. This is how they differ.
| The Purebody Method | NHS post-op care or pelvic health physio | General Pilates or reformer studio | |
|---|---|---|---|
| Clinically qualified lead | YesRegistered Nurse | Yes | Rarely |
| Built around your surgery and history | Yes | Yes | No |
| Regular 1:1 sessions over 12 weeks | Yes10 sessions | Usually a few appointments | Group classes |
| Support between sessions | YesMon, Wed, Fri | Rarely | No |
| Progressive home programme | Yes | Often an exercise sheet | No |
| Nutrition guidance | Yes | No | No |
| Works on confidence and fear, not only strength | Yes | Partly | No |
| A plan for after | YesLetter and follow-up call | Discharge | Ongoing classes, not tailored |
| Internal assessment | Optional, for local clients | YesOften | No |
| Cost | £1,950 | Free on the NHS | Pay per class |
A personal plan to trust your body again.
The Purebody Method: Hysterectomy Recovery · 12 weeks · Guided by Adele Smyth, RN
Strong, confident and back to the life you want, at your pace.
Your personal plan
- Initial 1:1 Consultation
- 10 live 1:1 sessions on Zoom or Teams
- Written reviews at weeks 6 and 12
- Your "plan from here" letter
Your home practice
- 4 recorded home programmes, one per phase
- A written sheet after every session
- Nutrition guidance throughout
Your support
- Messaging on Mondays, Wednesdays and Fridays
- A follow-up call 4 weeks after you finish
- Optional in-home internal assessment, £110, for local clients
£1,950
Founder's price: £1,500 for the first 3 women
Pay in full, or in 3 monthly payments (3 × £650, or 3 × £500 at the founder's price).
Everything is included.
How joining works
- Start with the Initial 1:1 Consultation, which is £127. If you join within 7 days, the full £127 comes off the programme price.
- Choose to pay in full or in 3 monthly payments, and we set your start date together.
- Your statutory rights are not affected. See the terms.
Personal: built around your surgery, your history and your goals.
Continuous: support between every session, not just on the calls.
Long term: strength and knowledge you keep for years.
Places are limited. I work with a small number of women at a time.
I work with a small number of women at a time. Here's who this suits.
This is for you if
- You're at least 8 weeks after your hysterectomy, or signed off by your GP or surgeon
- You've been told you're healed but don't feel like yourself
- You want to get back to an activity you love
- You want to understand your body, not follow a leaflet
- You're ready to give 20 to 30 minutes, 3 or 4 times a week
This isn't for you if
- You haven't had your surgery yet
- You're under 8 weeks post-op without sign-off
- You're managing a prolapse without a hysterectomy. My Women's Health 1:1 is the better fit.
- You want a quick fix, weight loss or high-intensity training
- You're looking for a diagnosis or treatment in place of your medical team
The questions women ask me most.
If yours isn't here, bring it to your consultation.
You need to be at least 8 weeks post-op, or signed off by your GP or surgeon. Before we start, you complete a health questionnaire and a short video movement screen, so I know exactly where you are.
Not at all. Everything is built from where you are today, and you don't need any experience.
That fear is one of the most common reasons women come to me. Nothing is pushed. You progress when your body is ready, and you'll understand the reason for every exercise.
You get 10 live 1:1 sessions with a Registered Nurse, recorded home programmes, written reviews, messaging three days a week, nutrition guidance, a "plan from here" letter and a follow-up call. You can pay in full or in 3 monthly payments.
That's what the consultation is for. If the programme isn't the right fit, I'll tell you, and point you to what will help.
Your sessions, plus 20 to 30 minutes of home practice, 3 or 4 times a week.
A physio treats a specific problem, which is valuable. This programme picks up where that care stops: 12 weeks of guided rebuilding of your strength, confidence and trust in your body.
Sessions run on Zoom or Teams. You only need a little floor space and your phone or laptop.
Not by default. If you live locally and an internal assessment would help, it's available as an in-home add-on for £110.
Whenever you're ready. It's 1:1, so we choose your start date together after your consultation.
We spend 45 minutes on your history, your surgery, what you've tried and what you want. You leave with a clear picture of where you are and whether this programme is right for you.
No. Take your time. If you join within 7 days, your £127 comes off the programme price.
"Your body has carried you through a lot. Give it a plan and give it time, and it will show you what it can still do."
Your next step
Let's talk about where you are now.
The Initial 1:1 Consultation is 45 minutes with me, by phone or Zoom.
We go through your surgery, your recovery so far, what you've tried and what you want to get back to. I'll tell you honestly what I think is realistic, and whether this programme is the right fit.
If you join within 7 days, your £127 comes off the programme price.
45 minutes · Phone or Zoom · £127 · adele@purebodybyadele.co.uk