Relax Restore Rebalance

16/12/2025

Christmas 🎄 can be stressful for so many reasons when it is supposed to be a time for joy and getting together with loved ones.

During perimenopause our hormones throw various curve balls that can make the festive time of year a real struggle.

Some days when you want to stay under the duvet it’s probably a good idea as you need the rest.

With taking the kids to various Christmas activities and trying to get ready for the big day, can be overwhelming. Try and cut yourself some slack and remember the following:

🎄Where possible try to food prep a couple of days ahead or if that’s not your thing get as much ready prepared food in.

🎄Remember it’s 1 day unless you’re hosting Boxing Day!

🎄 Get family members involved to reduce the stress unless they are the stress! 🤭

🎄Be kind to yourself no one should be put under pressure to be an amazing host, wife and mother as it’s your day as well.

🎄Remember that you are a wonderful woman, not superwoman although it does feel like it most of the time!

🎄If you’re struggling with perimenopause do see your doctor and if you can’t please do reach out to me for support

🎄Lastly remember that you are amazing and you will get through the festive period in one piece 😉🥂

13/12/2025

We know that our weight changes during peri menopause and beyond due to the decline in our estrogen levels.

Our metabolism slows which affects our weight and body composition due to hormonal changes so it’s important to try and not give ourselves a hard time but to put into place a few changes to help us.

Nutrition is key, when we support our bodies with nutritious food we are supporting our hormones🥦🍅🥒🍏🥑🫑🫒🌶️🥕🍠🫚

Adding protein to each meal around 20g is ideal and always include fibre to maintain healthy bowels 💩

Keeping hydrated with water 💧 as sometimes when we feel hungry we are actually thirsty .

Strength training helps build strong muscles and support bone 🦴 health.

Pilates and yoga 🧘🏻 are amazing for core stability, strength and your mindset.

Swimming 🏊 and dancing 💃🏻 are great for cardio health and wellness.

Learning to love and accept the changes that happen to your body is key to helping you make the good changes in your life.

💫🪷 💖

02/12/2025

01/12/2025

Yes this is true that some women do start their perimenopause journey early and if this is you, don’t worry you are not going crazy.

It is called Premature Ovarian Insufficiency or POI for short.

This can be caused by:

🪷 Genetic factors
🪷Autoimmune conditions
🪷 Some medical treatments like chemotherapy or radiotherapy
🪷 Quite often it’s an unknown cause

The affects of POI can raise health risks with not only fertility but bone health and cardiovascular health.

Nowadays it can be tricky to get a doctors appointment please do reach out to me for support as it’s important to not feel alone anxious and worried.

28/11/2025

So yesterday I took some time away from clients to focus on me and my business. What a day it was not just about the cakes 🧁 cannot thank for an amazing day my brain 🧠 is on high alert ‼️
Being a business owner is not just about delivering to your clients it’s about the layers of structure that give your business the grounding it needs.

25/11/2025

Did you know that there is support for you during peri menopause?

Being a menopause support coach has given me the ability to offer help you understand and navigate through this time in your life.

It’s important to know that you are not alone

Massage and Reflexology therapies support your body as well during this period and beyond.

Supporting your body, mind, restoring nutritional balance and giving you techniques to improve anxiety and stress through breath work.

-reflexology

21/11/2025

A menopause coach is your personal guide through one of life’s biggest transitions. Think of me as part educator, part strategist, and part cheerleader who specializes in helping you navigate perimenopause and menopause with confidence.

Here’s what I do:

I help you understand what’s happening in your body (because hot flashes and brain fog can feel pretty confusing), I create personalized strategies for managing symptoms naturally, guide you through nutrition and lifestyle changes that actually work, support you in advocating for yourself with healthcare providers, and help you reframe this stage as an opportunity for growth rather than something to just “survive.”
So if you do feel like you are struggling or just unsure about how you are feeling please do reach out to me by sending a message or comment below ⬇️

19/11/2025

Feeling incredibly proud of myself for taking part in this training . Special thanks to Adele@the.menopausecoach for your support and amazing training 🥰🥂

31/10/2025

Mood swings are real during menopause.

Some days you can feel like you’re crying 😢 one minute and the next snapping at your loved ones.

This is happening due to hormonal shifts in your body that affects your mood.

The hormone Estrogen affects our brain chemistry ⚛️ because this hormone not only regulates our reproductive system, it influences our serotonin and dopamine levels and other neurotransmitters that help stabilise our mood.

During peri menopause our Estrogen levels fluctuate which impacts our brain 🧠 chemistry 🧪

Progesterone has a natural calming affect on the body but when it starts to decline it can create more anxiety and make you feel on edge.

When our emotions are out of balance it’s due to the bodies biology during this period in your life. Your emotions are still valid they are just out of whack due to these fluctuations.

Sleep becomes disrupted because of hormone changes and this affects mood, mental clarity and your patience.

What can you do to help yourself?

🙂 do not panic try to calm yourself and regulate your breathing 😮‍💨 as this will help you and your emotions.

🙂 talk to a friend and tell them how you feel or talk to your doctor

🙂 if you feel you can’t talk to your doctor, search for a menopause support coach like me who will listen to you.




🙂

30/10/2025

You may or may not realise peri menopause has started but one of the signs is changes with your monthly cycle 🩸

Some common signs can be:

🩸changes to your cycle that can be shorter 21 days or can become longer at every 35 days or even you can miss a month.

🩸 The flow of your period can be a lot heavier and they can also be a lot lighter or even just some spotting.

🩸The duration can change from being just a couple of days to lasting 10 days and you can also have spotting mid cycle which can be very frustrating.

So why does this happen?

🩸our hormones oestrogen and progesterone fluctuate as our ovaries start to gradually produce less. This becomes reflected in our monthly cycle as our hormones have a rollercoaster 🎢 affect.

🩸Always check with your doctor if you experience abnormal heavy bleeding that lasts longer than 7 days and also if your periods are become closer than 21 days apart.


🩸 🩸

20/10/2025

🌸So how can a menopause coach support you?

🌸When we nurture ourselves and navigate through this amazing time in a woman’s life, we can come through it without to many bumps.

🌸When we learn about our bodies and ourselves we support ourselves better.

🌸As a coach my role is to support you, guide you and advise you so you don’t need to feel alone or unheard.

🌸Through good nutrition and lifestyle changes you can do this.

🌸Menopause is a time for a woman to stand in her power .



🌸

15/10/2025

Reflexology and Massage Therapy for women at The Therapy Snug in Bromyard.

I specialise in women’s health in particular menopause as I am a trained menopause support coach.

Message me to arrange a discovery call to talk about your peri menopause.

Therapies are offered to support you during this time along with a program designed to support you.







-reflexology