Vitality with Emily

08/11/2025

Beautiful sun on my run this morning. Perfect start to the weekend ☀️😀

08/09/2025

I love September. After the chaos of school holidays and being out of routine, it gives a great opportunity for a re-set. Routine is so key when it comes to forming habits. If a habit can be fitted into your routine then its something you're going to easily do every day - a bit like scrubbing your teeth before bedtime. One of the key things I do with clients is to look at how they can build new habits and fit them into their lifestyle and existing routines so that the new habits can stick. If you'd like to look at introducing some new healthy habits this September then please get in touch for a complementary chat initially and we can think about what might help you to achieve your goals. I'd also love to hear what you like most about getting back into routines - for me I think its getting the kids in bed earlier and knowing I can have a decent early night 😀 😴

26/06/2025

Can’t beat a post run morning coffee by the sea

05/06/2025

Tofu is a great source of phytoestrogens (these are plant based compounds which are similar in structure to the hormone oestrogen).

In menopause these phytoestrogens can be really helpful as they can compensate for dropping oestrogen levels and can help to relieve some menopause symptoms. As well as this benefit they are also very good for heart and bone health and are a great source of protein for vegetarians and vegans.

Give this tofu recipe a go and let me know what you think! I often add more vegetables in like peppers and broccoli. Enjoy!

https://www.vitalitywithemily.co.uk/post/teriyaki-tofu-and-soba-noodles

02/06/2025

Weight gain around the middle is a common occurrence in perimenopause and menopause and something I help lots of clients to address. I so often hear the words 'I'm doing nothing different, but I'm suddenly gaining weight around my middle'!

There could be many factors behind this change but one key difference at this time of life is fluctuating hormone levels and changes in not just what we eat, but the timing of our meals can really help with this. If you're interested in how the timing of meals can help then have a read of my blog and please feel free to get in touch with any questions or for more support.

If you're already using fasting, I'd love to hear what pattern you follow and how its helped you.

Entering menopause can feel like stepping into a whirlwind of changes, but you're not alone, and there are menopause solutions that can bring a sense of balance back to your life. Have you ever considered intermittent fasting? It's more than just a buzzword; it's a lifestyle shift that can offer rem...

15/05/2025

I find the topic of wellbeing totally fascinating and as part of my professional membership of the Health Coaching Association I have to do a lot of reading to keep my knowledge up to date. I'm always recommending books to clients so I'm going to start sharing some of my recommendations on here with you all.

If you've not read the Let Them Theory yet, then I'd highly recommend it. Keeping your stress levels as low as you can is key for overall wellbeing and weight loss, especially during perimenopause and menopause when hormones are fluctuating and declining. This book teaches you to let things go which you can't control and to really focus your efforts where you can have control which is hugely empowering, freeing and stress-reducing. Give it a go and let me know what you think!

14/05/2025

These delicious matcha and berry oats are my current favourite breakfast!

- The matcha and berries are both rich in antioxidants which are vital in keeping your body working well and preventing longer term disease.
- The matcha also gives you a great boost of mental clarity for the day and it contains compounds which boost metabolism which can be great in weight loss.
- You can vary the recipe and leave out the h**p seeds if you don't have them - flax seeds will work just as well, or feel free to leave out the seeds completely.
- This breakfast is 333 calories, with 33g of carb, 14g of protein and 16g of fat (if you'd prefer to lower the fat you can use fat free yoghurt instead)
- You can also vary the proportions and have less oats and more seeds and yoghurt if you are aiming to lower carbs more. The recipe is below - Enjoy!

Matcha and Berry Oats
- 40g oats
- 1 tsp of Matcha powder
-2 tbsp of full fat Greek Yoghurt
- 1 tbsp of ground h**p or flax seed
- 15 raspberries
- a small handful of blueberries

Mix all of the ingredients in a tub (with the exception of the blueberries and a few of the raspberries) and add just enough water to cover. Leave in the fridge overnight. Serve with the remaining berries on top and you can also add an extra spoonful of yoghurt to serve if desired.

12/05/2025

Its a bumper exam week in our house this week with the first full on week of GCSEs for my eldest and SATs for my youngest Wishing lots of luck to all of their friends and all the the kids who are doing these, and other exams at the moment.

Exams can be such a stressful time. I've put a few nutrition and lifestyle tips below for keeping your kids healthy and focussed during this time.

Eat Brain-Boosting Foods
• Include omega-3s (e.g., salmon, walnuts), complex carbs like wholegrain pasta and rice and lots of fruits, and vegetables
• Stay hydrated and limit caffeine and sugar.

Practice Mindfulness & Deep Breathing
• Spend a few minutes daily doing mindfulness meditation, guided breathing exercises or simple stretching or yoga.
• Apps like Headspace, Calm, or YouTube videos can help.

Take Regular Breaks
• Follow the 50/10 rule: study for 50 minutes, break for 10.
• Use breaks to move around, stretch, or go outside.

Exercise Regularly
• Even 20–30 minutes of walking, yoga, or dancing can reduce cortisol levels (the stress hormone).

Get Adequate Sleep
• Aim for 8-9 hours of sleep per night for teens and 10-12 hours for younger children
• Make bedtime as relaxing as you can with warm baths or showers and reading and try to avoid digital distractions near bedtime.

Good luck everyone x

11/05/2025

Veggies all planted out! Looking forward to some homegrown produce this summer 🍓🍅🫛

10/05/2025

Another really lovely review from a client who recently finished his programme. The vast majority of my clients are women, but I do really enjoy supporting men to achieve their goals too and this client did really well with the changes he made.

08/05/2025

I often try to find clients a healthier protein based breakfast to boost their energy and keep their blood sugar on an even level, and although you may not always have time for this one during the week, its a great weekend option and you can vary it by adding other vegetables you have in the fridge. Follow the link for the recipe: https://www.vitalitywithemily.co.uk/post/huevos-rancheros

08/05/2025

Menopause can be a huge shift in life, but here’s the thing: looking after your mental health during this chapter is both empowering and necessary. My latest blog shows you 5 ways you can nurture your mental wellbeing during this time to help manage some of the common symptoms. Check it out here: https://www.vitalitywithemily.co.uk/post/5-simple-ways-to-boost-your-mental-health-during-menopause
I'd love to hear what you do to boost your mental wellbeing!