A harmonious day retreat focussing on you and discovering how you can best navigate your own personal journey through this important life transition. We will move, breathe, meditate, eat and share together in a nourishing, nurturing environment surrounded by the beauty of nature and the restorative luxury of time.

Here is an outline of our day, designed exclusively for your health, fitness and pleasure in mind.

• 9.30 am Arrive, refreshments & welcome with Katie and Lucy
• 10 am Start to settle with simple effective and balancing breathing with Lucy
• 10.30 am Seamlessly begin to move, build strength and work our bodies in a fully appropriate, challenging and toning practice with Katie
• 12 midday – BRUNCH
• 1 pm As we physically digest we can also intellectually digest the wisdom of women through a perimenopause & menopause-focused talk and Q&A led by Katie
• 2 pm Integration takes time, calm and steadiness. This final element of our day will be dedicated to soothing the nervous system and learning the most harmonious of breathing practices to take into your everyday lives with Lucy
• 3 pm Ending, refreshments and closure with Katie and Lucy
• 3.30 pm Departure

Take Away
We hope you’ll float away with a renewed sense of control and with a boost to your toolbox of go-to practices and techniques that can help to support you through your own menopausal journey.

Learn more…

So, how do we combat depression after 40?  The 3 best ways are:

1.  Exercise
2. Eat an anti-inflammatory diet
3. Surround yourself with happy people!

As we now know that there is a link between inflammation in the body and depression, an anti-inflammatory diet is best, i.e the Mediterranean Diet. Healthy foods can have a powerful effect on mood so here is what to include in your diet:

• Salmon & Sardines
• Fruits & Vegetables across the colour spectrum
• Olive Oil
• Wholegrains
• Squashes & Sweet Potatoes
• Include Probiotic foods such as Kimchi and Sauerkraut

Here is what to avoid:

1. Alcohol
2. Caffeine
3. Refined and Processed foods

Also include a high quality Omega 3 supplement (I use a company called Zinzino – message me for more info) and Vitamin D.

My 30 Day Programme is an excellent tool to fight off depression – many people who have tried it say they feel much better in themselves even after a few days!!  Exercising elevates your mood and combined with a diet enriched with plant-based foods leads to a decrease in depression.  So instead of going to the doctor to be prescribed an anti-depressant, try a daily workout and healthier foods instead!

Vitamin D3 + K2 (sold as a single capsule supplement) ensures our cells and thyroid are functioning properly.  It also ensures Calcium makes its way out of the blood vessels and into the bones.  An antioxidant, this vitamin has been shown to protect against cancers (of the breast, prostate and colon), reduce the risk of heart disease and stroke and improve memory, particularly for Menopausal and Postmenopausal women.  In her book, The New Hormone Solution, Erika Schwartz advises taking 5,000 IU (International Units) a day. I take 4000 IU/day but in the winter months I up the dosage to 8000 IU/day as I find it also helps lift my mood in those months when exposure to sunlight is minimal.  Although vitamin D can be stored in fat cells, stocks are usually running low by mid-winter.  In the summer months, spend time in the sunshine when the UVB rays are strong enough to support vitamin D production in the body.

Vitamin D can also provide protection from diabetes, high blood pressure, depression and anxiety.  Low vitamin D levels can affect cognitive function, leading to brain fog – another reason why I make sure I supplement.

How can you increase Vitamin D in your diet? The best diet is an alkaline one which means eating lots of vegetables, thereby increasing levels of Vitamin D.  Vitamin D is only found in small amounts in dairy products, oily fish and organ meats. If you suffer from joint pain and stiffness, research strongly suggests that low levels of vitamin D are to blame.  We need vitamin D to absorb the calcium we get from our diet to build strong bones and teeth.

For further advice on how supplements may benefit you, please email me: katie@embraceover40.com

Please note, excessive levels of vitamin D supplementation over a long period may lead to toxicity. Please consult your physician if you are thinking of supplementation as some nutritional supplements may interfere with medication.

In February 2021, I was diagnosed with Stage 2 Cervical Cancer.  I was told I needed to have surgery immediately and possibly 6 months of chemoradiation.  As you can imagine I was completely and utterly devastated.  At 49 I thought I wasn’t going to make my 50^th birthday in December ’21.  I went to a very dark place and started making photo books for my 2 young sons.

Cervical cancer is caused by a Virus which 90% of women easily clear.  My body had different ideas – my immune system had not managed to clear the tumour that had been growing for several years.  Why did I get cancer? I was fit and healthy.  Doctors simply said: “You are just really unlucky.” And: “It’s your age – things happen around this time of life.”

I had to undergo major surgery – a radical hysterectomy – they took everything out – uterus, ovaries, fallopian tubes, cervix and lymph nodes.  Fortunately the amazing surgeon managed to cut out all the cancer and I didn’t have to have chemo!  I was, however, plunged straight into Surgical Menopause.

Over the last year, I have had to put myself very slowly back together – I was starting from zero… rock bottom….I couldn’t walk for the first few weeks.  My muscles all turned to fat and I was feeling very depressed but also thankful that I was hopefully clear of the cancer.

So how did I do it?  The answer is “very slowly.” I overhauled my diet, going mainly plant-based with lots of nutrient-dense green smoothies and vegetables.  However, I love my food and felt my body needed some animal protein so I do occasionally have an organic piece of steak or fish.

I put together a fitness and wellness programme and gave myself a month to see if I made good progress.  I only managed to exercise properly 6 months after the operation!  I did lots of walking outside in nature and really looked after myself, which really helped my mood.  I’m currently about 80% back to where I was before the operation – and I’m completely fine with that.  The doctors said it could take even 2 to 3 years to feel like “me” again!

I have had to work hard getting my body weight and body fat levels down without “going on a diet”.  Diets don’t work. I needed to build lean body mass. So, with all my years of expertise in fitness and nutrition, I devised a 30 Day Programme which is aimed at (mainly) women over 40 but will also help people who have had an illness like me or even those suffering from Long Covid.

Over the last few months, with my new way of eating and my new exercise regime – I’ve reduced my Body Fat by 4% and lost nearly a stone.

Click here to find out more about the ‘Embrace 30 Day Programme’ and take back control of your life!

Over the years, I’ve found the best way to start your day is with a green smoothie.  Why? Because it is packed with nutrient-dense green vegetables (and sometimes a little fruit), full of fibre and leaves you pretty full until lunchtime. I now prepare mine with just filtered water instead of unsweetened nut milks, keeping the calories down but just as good.  Don’t get me wrong, there are some days when I just don’t feel like drinking one (especially at the weekend) and so I have granola, some gluten-free toast or some eggs and avocado for breakfast.

Starting your day with a plant based smoothie stabilises your sugar levels, reduces inflammation in the body and all those plants mean a healthy dose of phytoestrogens and phytonutrients.  All this fibre can improve your gut microbiota and may have a considerable impact of reducing symptoms of depression in women.

So here is my Embrace Over 40 Green Smoothie “recipe” – there is no set list of ingredients really, just add in what you have at home but always try to have more vegetables than fruit:

Handful of Kale; Handful of Spinach; stick of celery, chopped; handful of Parsley; small banana; 1/4 avocado; a few frozen berries; 1 scoop of protein powder (usually vanilla flavoured); 1 TBSP flaxseeds; 1TBSP chia seeds; 1TBSP pumpkin & sunflower seeds; 1/4 teaspoon Turmeric; 1TBSP Maca powder; 1TBSP MCT oil plus about 16 ounces of filtered water. Blend and Enjoy! x

If you want to unlock the secret to a fabulous Midlife, then book a FREE call and I’ll tell you how! What are you waiting for?!

You can also join my private Facebook page and connect with other members embracing their midlife journey.  So dive into September……….

So, here it is – a really quick and easy exercise routine to do at home (or in the gym) to get you back on track:

Warm up the body by marching on the spot or a gentle jog.

1. Squats with dumbells x12 repetitions
2. Press Ups x10
3. Alternate Lunges x16
4. Shoulder Press with dumbells x12
5. Plie Squats x15
6. Bicep Curls with dumbells x12
7. Leg Curls on the Ball x12
8. Tricep Dips x12

REPEAT this circuit twice. Try to only have 10-20 seconds rest in between each exercise. Finish with Stretching the legs, arms and shoulders.

This circuit switches from a low body exercise to a high body exercise so forces the body to work harder, thus “firing up the furnace” and boosting your metabolism.

You CAN get results in your 40s, 50s, 60s and beyond. If you want to “re-set” but feel the mountain is just too high to climb, I can help – book a phonecall or a zoom call and we can discuss how to get you re-charged and thriving in your midlife.

Fibre can improve the diversity of the gut microbiota. As 90% of Serotonin (the neurotransmitter responsible for your overall feeling of wellbeing and emotional health) is made in the gut, it makes sense that a good diet is so important.

So what foods should you be eating after 40 to increase your fibre intake and boost your mood?

I’ve listed below the best foods to eat – try to add 1 to 2 extra servings of some of these into your diet every day:

• Avocado
• Apples
• Berries
• Green leafy vegetables
• Oats
• Cruciferous vegetables
• Artichokes
• Beans
• Quinoa
• Nuts
• Sweet Potatoes
• Dark Chocolate – has some fibre – but just 1 square!

A little tip from me: I also add 1 teaspoon of “Biofibre Organic Prebiotic Inulin” from the Golden Greens organic range to my coffee every morning. You can’t taste it and its vegan, gluten and lactose free. (Amazon: £11.45)

Why not try making a Vegetable Casserole using Sweet Potatoes cut into chunks; throw in some onions, garlic, carrots, celery, fine green beans and cauliflower; add some vegetable stock and some tomato passata plus some seasoning and simmer for 30 minutes. That’s it! A quick and easy high fibre lunch or supper ready for you (and the family).

Online fitness training usually consists of either a class or a one to one session taught by a trainer within a virtual format. As gyms are still closed for the foreseeable future, access to fitness has to be online.  Indeed, digital fitness will continue to rise.  Why consider this method of training? Well, people love the convenience of working out at home and I believe at-home fitness will remain a dominant mode of exercise.

Over the last few months, I’ve had many comments from ladies particularly over 50 years old, asking me about personal training online.  These ladies have decided that it’s time to get into shape “once and for all” but don’t really want to participate in virtual group classes, particularly where everyone else can see them (although they could turn their video off) “Oh no, everyone can see me….I wouldn’t like that.” said 1 lady, 53 years old. “I am a little embarrassed and not proud of my shape” said another lady, 71 years old.  They would much prefer to invest their time and money into exercise sessions tailored to suit them and their own specific needs and goals.  Here at Embrace, I know which exercises are really worth doing.  I offer 30 minutes, 45 minutes or 1 hour Personal Training sessions, delivered virtually.  I help ladies in midlife increase their energy, vitality and their strength.

As we age, we have to move more and sit less as we know sedentary behaviour can lead to a higher chance of high blood pressure and heart disease. Exercise can help improve bone health, cardiovascular health and cognition.  It can lower our risk of falls and injuries and ultimately live longer! Who wouldn’t want all that?!

Click here to book a private online training session with me – I can’t wait to help you keep fit and well at 40 and beyond!

Sleep is so important as it restores our emotional and physical health and is a key factor to ageing well.  Stress and anxiety affects our sleep and so we have to find ways to bring our stress levels down.  If stress levels are high, then cortisol is released into the body stopping you from sleeping or achieving a really good, deep sleep. Deep sleep is actually more important than the number of hours of sleep.  If deep sleep is achieved, metabolic balance or rejuvenation can take place, thus optimising cognitive function and releasing fat boosting hormones and vanishing fine lines and dark eye circles.

Technology also plays a big part in affecting our sleep – it’s best to avoid watching TV at bedtime and turning off all gadgets.  I’ve yet to invest in a pair of anti-blue light glasses (if you have, let me know if they worked for you) as I don’t tend to watch TV, although I am guilty of quickly checking my phone before going to sleep!

There are several herbs on the market which can assist you if you are having trouble sleeping.  For example, Valerian is thought to act like a sedative on the brain and nervous system, promoting better sleep and soothing anxiety and stress.  Skullcap and Hops are other powerful medicinal herbs used to treat insomnia and anxiety. (Please do check with your GP first before taking any of these herbs, especially if you are on other medication).

However,  I have found the following strategies and remedies are what work best for me, guaranteeing most (but not all) of the time a better night’s sleep:

1. A warm bath with 2-3 large handfuls of Epsom Salts
2. Magnesium supplements (taken at the end of the evening meal)
3. No caffeine after 11am
4. Avoid alcohol (altogether if you can) but if you do have a drink, try to have it 4-6 hours before bed
5. Ashwagandha – this supplement promotes a relaxed state and decreases my stress and anxiety and helps me fall asleep more easily.

I’d love to hear what works for you! Post a comment here or join my Facebook group: Embrace Over 40 and connect with other midlife women.