Purple P Coaching

09/12/2025

🌟 Day 9 of 25 Ways to Wellbeing 🌟

Focus on Strength

Strength isn’t just about lifting heavy — it’s about supporting your body so you can live well, move confidently, and stay independent for longer. Maintaining and building strength is linked to better metabolic health, improved bone density, healthier body composition, and even better long-term mobility and grip strength (a powerful indicator of longevity!). 💪✨

And here’s the good news: you don’t need a gym to get stronger. Strength can be woven into your day in simple, functional ways that fit your lifestyle.

Here are 10 Easy Ways to Build Strength Every Day

1. Do 10 squats before you brush your teeth.
2. Carry your groceries instead of using a trolley.
3. Take the stairs two steps at a time.
4. Sit and stand from a chair without using your hands.
5. Do countertop push-ups while waiting for the kettle to boil.
6. Stand on one leg while brushing your teeth to work stabilisers.
7. Add a backpack with a few books to your walk for extra resistance.
8. Try a 5-minute bodyweight routine - squats, lunges, push-ups, planks or a 5 minute resistance band routine
9. Hang from a bar (or tree branch!) to improve grip strength.
10. Do “movement snacks”— 1 minute of strength every hour.

Small daily actions add up. Your future self will thank you.

Move for strength. Move for life.

08/12/2025

🌿 Day 8 of 25 Ways to Wellbeing

Focus on Gut Health

Did you know your gut is often called your second brain?

It plays a huge role in your overall wellbeing — from digestion and immunity to mood and energy. In fact, a large portion of your serotonin (your “feel-good” hormone) is produced in your gut!

Your gut acts as a protective barrier against toxins and harmful bacteria, so it’s vital to nourish it, listen to it, and never ignore the signs it gives you.

Love your gut, and it will love you back. 💜

10 Ways to Love Your Gut

Here are **short, simple explanations** for each of the 10 ways to love your gut — perfect to add under your list:

🍃Eat more fibre-rich foods – Fibre feeds the good bacteria in your gut and keeps digestion running smoothly.
✨Add fermented foods – Fermented foods top up your gut with beneficial probiotics that support balance.
💦Stay hydrated – Water helps break down food and keeps the digestive system working efficiently.
🍟Reduce processed foods and refined sugars – these foods can irritate the gut and disrupt healthy bacteria.
😩Manage stress – Stress directly affects gut function, so calming the mind helps calm the gut.
🌈Eat a colourful variety of fruits + veggies – Different colours provide different nutrients that your gut thrives on.
💊Limit unnecessary antibiotics – Overuse can wipe out good bacteria, so use only when truly needed.
😃Chew your food slowly – Good digestion starts in the mouth; chewing well reduces strain on your gut.
🚶‍♀️Move your body daily– Gentle activity supports digestion and helps food move through the system.
💤Get enough sleep – Rest allows your gut to repair, rebalance, and function at its best.

Here's to a healthier, happier gut — and a healthier, happier you. 🌱✨

07/12/2025

✨ Day 7 of 25 Ways to Wellbeing ✨

Focus on Connection

Connection is fundamental to our wellbeing. When we connect—with nature, with others, and even with ourselves—we boost oxytocin, one of our core “feel-good” hormones.

Oxytocin enhances our sense of belonging, trust and safety, helping to calm the nervous system and support emotional balance.

Here are 10 simple ways to boost your oxytocin today:

✨Share a warm hug
💫Spend unrushed time with someone you care about
💫Pet an animal
❤️Practice self-compassion
🍃Get out into nature
🌟Engage in a meaningful conversation
✨Offer a genuine compliment
💕Do something kind for someone
🎶Listen to music you love
💫Slow down and breathe deeply

Connection doesn’t have to be big or complicated—just intentional 💜

06/12/2025

🌿 Day 6 of 25 Ways to Wellbeing

Focus on Letting Go

Letting go is one of the most powerful gifts you can give your mind. When we try to control everything, worry about every possibility, or replay situations in our heads, we create overwhelm and exhaustion. Letting go helps soften that mental pressure.

It’s about accepting what is, releasing what you can’t change, and giving yourself permission to stop carrying the weight of every “what if.” When you loosen your grip, your mind has room to breathe again.

Letting go supports mental wellbeing by:

Calming overthinking
Reducing feelings of overwhelm
Helping you accept situations instead of fighting them
Creating emotional space for clarity and peace
Allowing you to focus on what you can control

Here are 10 ways to practice letting go for a calmer mind:

☀️Recognise what’s outside your control — Free your mind from carrying what isn’t yours.
☀️Practice acceptance — Allow things to be as they are, not as you wish they were.
☀️Interrupt overthinking — Pause the mental spiral and gently redirect your focus.
☀️Set boundaries with your mind — Not every thought deserves your energy or attention.
☀️Journal your thoughts — Clear mental clutter by putting it on paper.
☀️Breathe deeply and slowly — Calm your body to soothe your mind.
☀️Ground yourself in the present — Come back to what’s real and right in front of you.
☀️Release perfectionism — Choose progress and peace over pressure.
☀️Let go of the outcome — Focus on what you can do, not what you can’t control.
☀️Try a symbolic release — Visualize or physically let go of what’s weighing you down.

Letting go isn’t giving up—it’s choosing peace over pressure. As you release the need to control everything, you open the door to clarity, calm, and wellbeing. 🌱✨

05/12/2025

🌿 Day 5 of 25 Ways to Wellbeing

Focus: on gratitude 🌿

If there’s one habit that can shift your entire wellbeing, it’s gratitude. Humans are naturally wired to focus on what’s missing or what could go wrong — it’s a survival instinct. But the beautiful thingis you can retrain your brain to notice more of the good.

Practicing gratitude strengthens the mind–body connection, reduces stress hormones, boosts mood, and can even support better sleep and immunity. When your mind feels safe and appreciative, your body follows. 💜

Here are 10 simple ways to practice gratitude today -

1. 🌤️ Start your morning with a gratitude breath — inhale calm, exhale thanks
2. 🤲 Say “thank you” with meaning — to a person, your body, or your day.
3. 📸 Take a photo of something that brings you joy — revisit it later.
4.. ✍️ Write 3 things you’re grateful for — keep it small, simple, real.
5. 💌 Send a message of appreciation to someone who made an impact.
6. 🌱 Notice nature — a tree, the sky, fresh air… let it ground you.
7. 🍽️ Practice gratitude while eating — appreciate the flavors and nourishment.
8. 🔄 Reframe a challenge — ask, “What is this teaching me?”
9. 🛏️ End your day with a gratitude moment — what went well today?
10. 📚 Keep a gratitude jar — add one note daily and read them monthly.

Gratitude is free, simple, and transformative. Start small. Start today. 💛✨

What areyou grateful for right now?

04/12/2025

🌟 Day 4 of 25 Ways to Wellbeing🌟

Focus on Movement

Your body was designed to move — and it doesn’t have to be intense or structured to make a difference. The aim is simple: move in ways that feel natural, enjoyable, and supportive of your whole wellbeing.

Think of movement as gentle “sprinkles” throughout your day. Functional movement like walking, stretching, bending, and lifting keeps your body mobile and your mind clear. Add in some heart-raising activity and a little strength work when you can, and you’re already supporting your long-term health.

📌 UK Government Guidelines

For good health, adults are encouraged to aim for:
✔️ 150 minutes of moderate activity a week (e.g., brisk walking) or
✔️ 75 minutes of vigorous activity a week
✔️ *Strength training on 2 days a week
✔️ Move regularly and break up long periods of sitting

💡 10 Holistic Ways to Move Your Body Toda

1. 🌿 Take a mindful nature walk — tune into the sounds, colours, and sensations around you.
2. 🤍 Stretch with intention — breathe deeply and release tension as you move.
3. 🧘‍♀️ Try a gentle yoga flow or Tai Chi Qigong session — focus on grounding and connecting breath to movement.
4. 🎶 Put on music and dance freely — let your body guide you.
5. 🌞 Begin your day with simple mobility — joint circles, neck rolls, gentle spinal movements.
6. 🙌 Use functional movement — bending, stretching, lifting and reaching throughout the day.
7. 💬 Walk with a friend — support your body while nourishing connection.
8. ✨ Take a movement-break ritual — a 2-minute stretch, shake-out or breathwork moment each hour.
9. 🧺 Turn everyday tasks into movement — cleaning, gardening, tidying all count.
10. 💗 Listen to your body — choose movement that energises and supports you, honouring rest when needed.

Movement doesn’t have to be perfect — it just has to happen in ways that feel good for you. Celebrate what your body can do.

Every little bit of movement is an act of self-care. 💪🌿✨

03/12/2025

✨ Day 3 of 25 Ways to Wellbeing✨

Focus on your breath

Breathing is fundamental to all wellbeing — yet so many of us do it in a way that actually works against us.

Many of us breathe too much, rely on mouth breathing, and take shallow, upper-chest breaths instead of using the diaphragm.

The key? Nose, low and slow.

Here are 10 simple tips for better breathing to bring you more calm, more energy, and overall improved wellbeing (and for swimmers… more efficient swimming 🏊‍♂️):

1️⃣ Nose breathe
Keep your lips closed and inhale softly through your nose.

2️⃣ Slow your breath
Aim for a gentle, steady rhythm.
Try: Breathe in for 4 seconds, out for 6, for one minute.

3️⃣ Use your diaphragm
Let your belly and lower ribs move.
Try: Place one hand on your chest, one on your belly—keep the top hand still.

4️⃣ Keep breaths light and quiet
You shouldn’t hear your breathing.
Try: Imagine you’re trying not to fog a mirror.

5️⃣ Lengthen your exhale
This quickly shifts the body into calm mode.
Try: Add 1–2 extra seconds to each exhale.

6️⃣ Mouth closed during the day
This builds healthy breathing habits.
Try: Check in every hour—“Is my mouth closed?”

7️⃣ Gentle pause after the exhale
A natural, relaxed pause resets your rhythm.
Try: At the end of your exhale, pause for 1 second before inhaling.

8️⃣ Improve posture
Breathing improves when your ribs and spine are aligned.
Try: Sit tall, gently roll shoulders back and down, soften the ribs.

9️⃣ Nasal breathing in light exercise
Builds CO₂ tolerance and efficiency.
Try: Walk for 2 minutes breathing only through your nose.

🔟 In swimming: slow, steady exhale underwater
Reduces gasping and improves rhythm.
Try: Blow bubbles continuously until your next breath.

Small changes in how you breathe can transform how you feel.
Breathe well — feel well.

02/12/2025

🌟 Day 2 of 25 Ways to Wellbeing

💧 Focus: Hydration

One of the simplest yet most powerful habits you can build is drinking water first thing in the morning. After hours of sleep, your body is naturally dehydrated. Starting your day with water helps wake up your system, boosts energy, and supports mental clarity.

Why Hydration Matters

⚡Improves energy levels — even mild dehydration can cause fatigue.
🧠 Enhances cognitive function — better focus, memory, and mood.
💪 Supports muscles and joints — hydration keeps tissues lubricated.
🩺 Aids digestion and detoxification — helps your body process nutrients and flush waste.
🌿 Balances minerals — electrolytes like sodium, potassium, and magnesium help cells thrive.

10 Tips to Stay Hydrated

1. Start your day with 1–2 glasses of water before coffee or tea.
2. Add a pinch of mineral salt for natural electrolytes.
3. Carry a reusable bottle to keep water accessible.
4. Set hydration reminders
5. Infuse your water with lemon, mint, cucumber, or berries.
6. Sip consistently throughout the day.
7. Eat water-rich foods like fruits and veggies.
8. Check your water quality - use a filter if needed.
9. Use your urine colour as a guide - aim for pale yellow.
10. Increase water intake on active or hot days

💧✨ Small habit, big impact. Start your morning with water and feel the difference.

01/12/2025

Day 1 of 25 Ways to Wellbeing for Advent ✨🎄🎄

Focus: Sleep 😴

We’re beginning our Advent wellbeing journey with the foundation of all health and resilience: Sleep.

Good sleep resets the mind, restores the body and keeps our natural rhythms in balance.

10 Steps to Better Sleep

1. Keep a consistent sleep schedule – same bedtime and wake time where possible.
2. Create a calming wind-down routine – reading, gentle stretching, quiet music, or mindfulness.
3. Limit screen time 60 - 120 minutes before bed—blue light can confuse your biological clock.
4. Get morning daylight exposure – even 5–10 minutes can help anchor your rhythms. Also make sure you take your Vitamin D
5. Move your body during the day – regular physical activity supports deeper, more restorative sleep.
6. Watch your caffeine timing – try to avoid caffeine after mid-afternoon if you’re sensitive to it.
7. Eat a balanced evening meal – include protein, healthy fats, and veg; avoid heavy or very late meals.
8. Support sleep with calming foods such as cherries, bananas, nuts, seeds, herbal teas, or warm milk. You may want to supplement with the right Magnesium.
9. Limit alcohol close to bedtime – it might make you sleepy but can disrupt sleep quality.
10. Create a sleep-friendly environment – cool, dark, tidy, and comfortable.

As Advent begins, let’s honour our need for rest.

Tonight, sleep well—and tomorrow morning, step outside and greet the light. 🌅✨

28/11/2025

Celebrating the final Move through Menopause session with warmth and appreciation.

This week I delivered the last session on the Move Through Menopause course at Hinckley Leisure Centre with Menopause Movement

I couldn’t have asked for a more inspiring group of ladies to share this journey with over the last 12 weeks 💜

The honesty, laughter, shared stories, and strength in the room reminded me why this work matters so much. Menopause may be a natural individual transition, but going through it together - with support, knowledge, and community—makes all the difference.

To the wonderful women who joined me: thank you for your openness, your energy, and the way you lifted one another up. You made this unforgettable. ✨

Here’s to embracing every stage of life with confidence, compassion, and connection. 🙌💛

27/11/2025

Ladies-only martial arts fitness in Nuneaton. EmpowHER helps women boost strength, confidence and wellbeing with simple punch, kick and padwork workouts in a supportive space.

27/11/2025

Ladies - Join us on our 3 week taster - learn basic self defence skills and have fun in a safe a supportive environment.

Ladies-only martial arts fitness in Nuneaton. EmpowHER helps women boost strength, confidence and wellbeing with simple punch, kick and padwork workouts in a supportive space.