Refine from Within

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Refine from Within

Psychotherapist and health coach passionate about helping overtired women create health lifestyles.

Health and wellness isn’t cookie cutter, and your solution shouldn’t be either! I provide a wide range of unique services for communities, schools, day cares, businesses, medical centers and more. My combination of my nutrition and fitness information paired with my psychology training will provide you with the framework for better understanding the effects of your choices and your power to change them.

25/12/2025

Staying on track during the holidays doesn’t mean skipping the cookies or saying no to the wine. 🍪🍷

It means anchoring your days with simple habits…

✅ move your body

✅ eat real food most of the time

✅ give yourself grace when life gets festive. 🎁

Consistency > perfection… even (especially) this time of year. 💪✨

10/12/2025

**🎉 New Vocabulary I Never Thought I’d Use… Until Perimenopause 😅**

No one warned me that perimenopause came with its *own* vocabulary test.

Here are the words I now use on a daily basis… and honestly?
I’d like to return them:

🔥 **Hot Flash** – A polite term for “internal house fire...but without the firefighters coming to your rescue.

😴 **Night Sweats** – When your pajamas become a Slip ’N Slide...and not in the fun 1970’s memory that we all have.

🥴 **Brain Fog** – That magical state where you forget what you forgot but it doesn’t matter anyways because the person you were talking to got tired of waiting around for you to remember your thought.

😡 **Irritability** – The emotional response to someone chewing. Or breathing...or breathing while chewing.

📉 **Low Libido** – When intimacy sounds lovely… sometime next month...or never.

💤 **Fatigue** – Feeling tired from being tired, even though you never really feel like you ever had the energy to accomplish anything beyond your Netflix watchlist anyways.

📈 **Hormonal Fluctuations** – Code for “anything can happen today,” and trust me...today is just not the day.

🏋️‍♀️ **Weight Redistribution** – Apparently my stomach wanted a roommate...or to live with a small family of marsupials.

📆 **Irregular Cycles** – Playing the world’s least fun guessing game...who will I sync with this month? My daughter? My neighbor? That woman in yoga class who always places her mat in front of me?

Honestly, I didn’t *choose* this vocabulary — it chose me.

If you’ve added any new words to your own perimenopause dictionary, drop them below 👇😂🔥

27/11/2025

🚫 Perimenopause Isn’t “Stress.”

And You Deserve More Than a Google Search.

If your doctor brushed you off…

If your workouts stopped working…

If your mood, weight, and energy make no sense…

👉 That’s perimenopause.

And ignoring it won’t fix it.

💥 But learning how to eat, train, and care for your changing hormones WILL.

Introducing The 30 Day Perimenopause Playbook ⬇️

🍳 Easy, hormone-friendly recipes

🏋️‍♀️ Strength workouts that actually work NOW

🧠 Coaching + education so you finally understand WHAT your body is doing

❤️ Real support. Not dismissal.

🎉 Special pricing is LIVE — but only for women who join this weekend.

Comment 30 and I’ll send the link 🔥

Let’s stop being ignored and start being supported.

24/11/2025

🥊 3 Things I Wish I Knew Before Perimenopause Attacked

1️⃣ Your symptoms won’t look like a textbook.

It’s not just hot flashes.

It’s insomnia, anxiety spikes, period chaos, belly fluff, joint aches, and random tears over missing snacks.

You’re not “crazy” — it’s hormones.

2️⃣ You can’t out-diet or out-workout your 40s with 20-year-old strategies.

Midlife bodies run on 🥦 protein, 🏋️‍♀️ strength training, 🍎 fiber, 😴 sleep, and 🧘 stress skills.

Not restriction or punishment.

3️⃣ Stress is no longer a mindset issue…it’s a hormone issue.

Cortisol runs the show now. Walks, boundaries, deep breathing, and “no thanks” become medical interventions. 😉

You’re not alone, but we just weren’t warned.

No handbook.
No heads-up.
Just vibes and chaos.

But once you understand your shifting hormones?
Everything gets easier. ❤️‍🔥

✨ If you’re navigating “what the heck is happening to my body,” you’re in the right place.

Comment PERI and I’ll send a free resource to help you feel like you again.

👇 Who else needs this? Share it with a friend over 40! 💛

23/10/2025

Ever wonder who else will be at the Menopause Summit?

You’ll meet women just like you...navigating hot flashes, hormone shifts, and a desire to finally get real answers.

From healthcare advocates to midlife wellness experts, this event brings together a community of women ready to speak up, learn, and support each other through every stage of change.

Check out more about the speakers here, and get your tickets today!
https://www.cairosstrategies.com/menopause-summit-speakers -summit-speakers

16/10/2025

Getting ready for the AWESOME event coming up on the 25th!

07/10/2025

✈️🍫💪 Traveling while navigating perimenopause?

Here’s what I really eat on the go, because long flights, hormone shifts, and busy schedules don’t mix well with random airport snacks.

🥗 Simple meals I can pack or grab anywhere. I focus on protein and plants to keep me feeling fuller for longer.

🥜 Protein-rich snacks to keep me steady. We all know about increasing protein, but along with building muscle it can keep you from the vending machine or late night snacking.

🏡 keep one meal looking like it does at home. When we travel, our digestion can go 🙃 so having one predictable meal for your belly is a great idea.

Healthy travel doesn’t have to be complicated.

It just needs to work for your midlife body. 💛

👉 commen PROTEIN below to receive my free protein cheat sheet and be in the know for your next vacation 🛫

28/09/2025

As a woman in your 40's and 50's who is wondering about perimenopause/menopause, let me ask you...

When was the last time that you put yourself right in the picture of your life?

We are very good at prioritizing the needs of others...

📆 getting our kids to where they need to go
📆 taking care of everything at work
📆 raising our hands and volunteering for our communities
📆 taking care of our older generation

But what about us?

When do we put ourselves front & center?

This is your opportunity to take care of yourself.

Go ahead and grab a cup of tea ☕, a quiet moment, and take ~30 minutes to learn more about the changing needs of your body.

Discover why your body is changing and what you can do about it.

This recording of my workshop earlier this week, Your Menopause Blueprint, will be available just for today, so be sure to click the link, watch & learn and dedicate time just for yourself.

You deserve this...

https://us02web.zoom.us/rec/share/fOLK7OhJ7zTDGQYDFIPYBoszMdx2gWLKKUCg4NEyC_SaHUfY2PrS-YfkeEl-tABm.BnD23XuuyiaSzcLt?startTime=1758644295000

14/09/2025

If one more person tells me “it’s just part of getting older” when I mention hot flashes, mood swings, or weight gain…

I might scream. 🙃

Perimenopause is real, the symptoms are real, and dismissing them doesn’t make them go away.

✨ That’s why I’m creating spaces to talk about actual solutions—not unhelpful advice.

Join me for my upcoming workshop where we will have REAL talk- about symptoms that are actually happening, solutions that actually work and validation on your experience.

Check in comments for registration link 🔗

And yes, there’s an afternoon session AND an evening session 👍🙌

16/07/2025

Ever notice how your mood, energy, and even motivation shift depending on what you’ve eaten (or haven’t)? 🍕➡️🥗

It’s not just about what’s on your plate—it’s about how it makes you feel. 💥

Recognizing your eating patterns is the first step toward creating real, lasting change—without falling into the trap of restriction.

Let’s flip the script: when you focus on food as fuel, healthy swaps feel empowering—not punishing. 🙌
Small shifts = big results for your mood, metabolism, and overall health.

✨ Want to explore this more?

Come to my live talk where we’ll break it all down—how food impacts mood, simple swaps that actually work, and how to make changes without giving up chocolate or wine. 🍫🍷

💬 Drop a ❤️ if you want the details!

https://woburnpubliclibrary.assabetinteractive.com/calendar/healing-plates-with-kristen-herlihy/

25/04/2025

Ever feel like you sometimes just need a RESET for your foods??
There are those times when our nutrition is just fabulous…and then there are all those other times.

Those times when we know that we’re just not getting enough of those fruits and veggies that we really need.

Those fruits and veggies help in so many ways:

✅ help with added fiber for digestion

✅ help with reducing belly bloat

✅ help to give us the energy we need

If you’re needing a fruit and veggie RESET, join me for my 7 Day Fruit and Veggie Challenge!

🍓 7 days of committing to eating
🍓 7 different servings of
🍓 7 different fruits and veggies across
🍓 7 different colors

Are you ready for this FREE challenge ??

We begin on Monday - join in TODAY !!

https://www.refinefromwithin.com/7x7fruitveggiechallenge

27/02/2025

Brain fog in perimenopause is like opening the fridge, forgetting what you needed, grabbing a snack instead, then wondering why you’re still hungry… and where your glasses are—only to find them on your head. 🤦‍♀️

Brain fog makes meal prepping feel overwhelming, turning simple tasks like chopping vegetables or planning meals into exhausting mental hurdles.

Women struggling with brain fog often forget ingredients, lose focus halfway through cooking, or feel too drained to start at all.

The mental fatigue can lead to last-minute unhealthy choices, making it even harder to stay on track with nutrition goals.

But it doesn't have to be this way!

Grab your copy of my free guide, "How to Meal Prep with Brain Fog."

Discover the foods that you can focus on each day to decrease inflammation, increase energy and get your brain back online.

Because standing up with a bowl of cereal at 10pm is not a meal.

https://www.refinefromwithin.com/freemealprepwithbrainfog

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