Pilates: The Ultimate Movement Practice for Women Over 40

If you’re a woman over 40, you might have started noticing little shifts in your body, maybe your joints feel stiffer, your balance isn’t quite what it used to be, or workouts that once felt easy now leave you more sore than energised.

This is where Pilates steps in… not just as a workout, but as a practice that supports your body, mind, and overall vitality as you move through different seasons of life.

What is Pilates, Really?

Pilates is often mistaken for just another core workout or a stretching routine, but it’s so much more. Developed by Joseph Pilates in the early 20th century, this method is a full-body movement system designed to improve strength, mobility, posture, and overall functional movement.

It’s centered around controlled, intentional movements that engage deep stabilising muscles, enhance coordination, and bring balance back to the body.

Unlike high-impact workouts that can be tough on the joints, Pilates focuses on precision, breathwork, and alignment, mostly done on a mat with minimal equipment.

Why Women Over 40 Should Prioritise Pilates

As we age, our bodies naturally go through changes, hormonal shifts, loss of muscle mass, decreased bone density, and changes in flexibility.

The way we move and exercise needs to evolve to support these transitions rather than fight against them.

Pilates is one of the most intelligent ways to do this because it meets you where you are, whether you’re an active athlete or just getting back into movement.

Here’s why Pilates is a game-changer for women in their 40s, 50s, and beyond:

1. Strengthens Without Straining

Pilates builds strength in a way that’s gentle on the joints but powerful for the muscles. It emphasises deep core engagement, which helps stabilise the spine and prevent injuries. Unlike traditional strength training, which can sometimes lead to excessive tension in certain muscle groups, Pilates promotes balanced strength, ensuring that no part of the body is overworked or underused.

2. Improves Posture and Alignment

Spending years sitting at a desk, carrying children, or simply moving through life with ‘less than ideal’ posture can lead to imbalances that cause aches and pains. Pilates helps realign the body by strengthening the muscles that support good posture, making it easier to stand tall, breathe deeply, and move with ease.

3. Enhances Flexibility Without Overstretching

A common misconception is that flexibility means being able to stretch further, but true flexibility is about having control over your range of motion. Pilates helps increase mobility in a way that’s safe and supportive, so you feel more open and free in your movements without the risk of overstretching or straining.

4. Supports Bone Health

After 40, women become more susceptible to osteoporosis and bone density loss. Weight-bearing and resistance-based Pilates exercises help maintain and even improve bone density by gently stressing the bones in a way that encourages regeneration and strength.

5. Boosts Pelvic Floor Function

Hormonal changes can weaken the pelvic floor, leading to issues like incontinence or decreased core stability. Pilates naturally integrates pelvic floor engagement into movement, helping to strengthen and support this vital muscle group without excessive strain.

6. Increases Energy and Reduces Stress

Unlike high-intensity workouts that can sometimes leave you feeling drained, Pilates has the opposite effect. Because it focuses on breathwork, mindful movement, and nervous system regulation, it leaves you feeling energised rather than depleted. Many women find that a consistent Pilates practice improves sleep, reduces stress, and enhances overall well-being.

7. Adaptable for Every Body and Ability

One of the most beautiful aspects of Pilates is its adaptability. Whether you’re dealing with past injuries, chronic pain, or just looking for a way to stay strong and mobile as you age, Pilates can be customised to your unique needs. With modifications and progressions, you can always find a way to move that feels good for your body.

And there’s more…

The Deeper Benefits: Connection and Longevity

Pilates isn’t just about physical strength, it’s about reconnecting with your body. So many women over 40 find themselves feeling disconnected, whether due to the demands of work, family, or simply the natural shifts that happen with age.

Pilates offers an opportunity to tune in, listen, and move in a way that feels nourishing rather than punishing.

It also lays the foundation for longevity.

The movements you practice in Pilates translate directly into daily life, how you walk, bend, reach, and carry yourself. By strengthening the body in a functional way, Pilates ensures that you stay mobile, independent, and pain-free for decades to come.

Getting Started with Pilates

If you’re new to Pilates, the best way to begin is with a certified instructor (aka me!!) who can guide you through the fundamentals. Small group classes or private sessions can help you understand the principles and ensure that you’re moving safely and effectively. If in-person classes aren’t an option, high-quality online programs can also be a great way to start. (All of this is in the way).

Consistency is key. Even practicing 1-2 times per week can lead to noticeable improvements in strength, flexibility, and overall well-being. The beauty of Pilates is that it meets you where you are and grows with you over time.

My Final Thoughts

For women over 40, Pilates is more than just exercise, it’s a way to reclaim strength, confidence, and vitality. It’s about moving with intention, honouring your body’s natural evolution, and creating a foundation of health that supports you for years to come. Whether you’re looking to build strength, improve posture, or simply feel more at home in your body, Pilates is a practice that delivers.

So, if you’ve been looking for a movement method that feels as good as it is effective, it might be time to roll out a mat, take a deep breath, and let Pilates do what it does best, help you move better, feel better, and live better.

Watch this space for NEW Warwickshire class announcements over the next few weeks 💖

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Hi I'm Tracy - Wellness Expert and Therapist (MSc.).

Optimising your health & well-Being to fuel sustainable success & help you thrive in life & business.

If you’re ready to nourish your body, recharge your mind, and connect with an incredible community, join me for Pilates Brunch Live! Grab your spot and let’s move, munch, and mingle in the best way possible.

Sign up here:

https://shorturl.at/EZ34c

#MoveNourishThrive

#WellnessMeetsSuccess

#PilatesBrunchLive

7 Wellness Alchemy® Steps for Turning Burnout into Balance

Embark on Your Journey to Balance through Wellness Alchemy®

Burnout can feel like being stuck in a never-ending cycle of stress, exhaustion, and overwhelm. But what if there was a way to transform burnout into a balanced, fulfilling state? 

Welcome to Wellness Alchemy®, a powerful journey inspired by the ancient alchemical process that uses seven transformative steps to turn burnout into balance. Just as alchemists turned base metals into gold, you can use these seven steps to transform your own energy and well-being.

The 7 Steps of Alchemy:

Ignite, Release, Isolate, Integrate, Evolve, Refine, and Crystallise. Each step symbolises a different phase in your journey, from awakening to crystallising a balanced, fulfilling lifestyle. Let’s dive into each step and how it can guide you from burnout to a renewed, balanced state.

Step 1: Ignite - Recognise the Signs of Burnout

Every transformation begins with awareness. 

The first alchemical step of Wellness Alchemy® is Ignite, it is about sparking the flame of awareness, recognising the signs of burnout, and being willing to start the journey.

Noticing feelings of fatigue, mental fog, irritability, and lack of motivation, are some of the signals that your inner spark needs rekindling and you are heading for burnout. Journaling or speaking with a friend can help you gain clarity about where this shows up in your life, and through igniting the spark this sets your healing journey into motion.

Key Takeaway: By becoming aware of the signs and acknowledging them, you fuel the flame of transformation and commit to your journey toward balance.

Step 2: Release - Prioritise Rest and Recovery

In Wellness Alchemy®, Release is about letting go of what no longer serves you. For burnout recovery, this means releasing your need to “push through” exhaustion and instead allowing yourself to rest. Prioritise sleep, set boundaries around work, and give yourself permission to slow down.

Create a space for relaxation, whether it’s short breaks throughout the day, a longer night’s sleep, or a weekend dedicated to recharging. By releasing habits that drain you, you open yourself to the restorative power of rest and begin your journey toward sustainable energy.

Key Takeaway: By releasing the need to power through and prioritising rest, you give your mind and body the recovery they need to sustain you.

Step 3: Isolate - Nourish Your Body with Holistic Nutrition

The Isolate step in Wellness Alchemy® involves focusing on essential elements, and in your wellness journey, this translates to nourishing your body with whole, nutrient-dense foods. To restore energy, isolate what truly fuels you, consider foods that provide real sustenance and nutritional value instead of temporary boosts from caffeine or sugar.

Lean into balanced, whole-food choices that stabilise your energy throughout the day. Nutrient-dense options like fruits, vegetables, lean proteins, and healthy fats support both physical and mental well-being, setting the foundation for resilience and balance.

Key Takeaway: Proper nutrition fuels your body’s ability to heal and sustain energy, so opt for the foods that nourish you deeply. .

Step 4: Integrate - Cultivate Mindfulness and Stress Management Techniques

Wellness Alchemy®’s Integrate step invites you to unify and harmonise elements, and here, it’s about bringing mindfulness and stress management into your daily life. Mindfulness practices like deep breathing and meditation help you stay present, which can be a powerful antidote to stress.

Consider trying a mindfulness app or setting aside a few minutes daily for guided meditation- you can listen to a guided meditation for free here. 

These techniques bring balance and calm to your mind, helping you move from overwhelm to a more centred, peaceful state. The integration is the harmony you create within yourself as you embrace these practices.

Key Takeaway: Integrate mindfulness into your routine to bring inner peace and reduce stress, creating alignment in mind and body.

Step 5: Evolve - Establish a Wellness Routine That Works for You

The Evolve step in Wellness Alchemy® is about growth and transformation. For you, this means creating a sustainable wellness routine that supports your physical, mental, and emotional health. You may do this by evolving your daily habits, and develop practices that nourish your entire being and prevent future burnout.

Whether it’s physical movement, journaling, or hobbies that bring joy, find what resonates with you. Experiment with different practices and allow them to become natural parts of your routine. This evolution is about growing toward balance and making wellness a way of life.

Key Takeaway: Evolve through a wellness routine that feels authentic to you, and being persistent over time leads to a sustainable, balanced lifestyle.

Step 6: Refine - Seek Community Support and Connection

Wellness Alchemy®’s Refine step is about purifying and enhancing. In your journey, this means refining your experience by connecting with a community. Burnout can feel isolating, but sharing your journey with others reminds you that you’re not alone.

Whether it’s family, friends, or wellness groups, find a supportive community where you can feel understood and encouraged. Connecting with others not only provides emotional support but also refines your sense of belonging and purpose, fueling your journey toward balanced well-being.

Key Takeaway: Refine your journey through connection, because community brings encouragement, support, and a renewed sense of purpose.

Step 7: Crystallise - Reflect, Recalibrate, and Celebrate Small Wins

The final alchemical step, Crystallise, is about solidifying the transformation. At this stage, you reflect on your journey, recalibrate as needed, and celebrate each step you’ve taken. Burnout recovery is rarely linear, so take time to acknowledge your progress and recognize the milestones, big or small.

Reflect on the positive changes you’ve experienced, whether it’s more energy, reduced stress, or a renewed sense of purpose. Journaling can be a powerful way to document and appreciate your progress. By crystallising these habits, you make them a lasting part of your balanced lifestyle.

Key Takeaway: Crystallise your progress through reflection and celebration. Embrace your transformation as an evolving, enduring path to wellness.

Embrace the 7 Alchemical Steps to Reclaim Balance

Burnout doesn’t have to define you. By moving through the seven Wellness Alchemy® steps—Ignite, Release, Isolate, Integrate, Evolve, Refine, and Crystallise—you have the tools to transform burnout into balance. This journey isn’t about quick fixes; it’s about a gradual, sustainable shift toward wellness and fulfilment.

Each step of Wellness Alchemy® brings you closer to a life of resilience, purpose, and joy. Begin with one step, however small, and watch as your life transforms into a balanced, meaningful journey. Embrace Wellness Alchemy® and reclaim the power to create the life you deserve.

TUNING IN TO TURN UP

Can presence affect your business?

Life in the 24/7 ‘rushaholic’ existence can become a little overwhelming. You get caught up racing from deadline to deadline and living for the next dopamine hit. This is the fast track to burnout and a slippery slope to poor physical and mental health, below par performance and lost productivity. 

In 2023, work isn't just about showing up, it's about making a better contribution. At a cost of £15.1 billion per year to the UK economy1, presenteeism is a huge overhead to carry. The reality is, as an employer, making it easier for employees to take action with simple solutions is a no-brainer.

It’s time to tune in to support your total wellness and turn up better in business (and life).

What is tuning in?

Tuning into your mind-body connection is about being present. In other words, your thoughts, feelings, beliefs, and attitudes can influence your biological function, either positively or negatively. Your mind directly affects your body’s wellness!

Tuning into your body and your mind helps you to be present in the moment, embody being in harmony with your senses and understand why it’s so important for optimal wellness. Using a deliberate practice helps you to regulate your awareness of your thoughts, emotions and body. The effect being, if you can tune into and acknowledge your own wellness needs, you are better able to take action to remedy or resolve the issue, which helps you to turn up and perform better in your work life (and home life). 

It is time to tune in to yourself, so you can turn up in your life.

Here are five lifestyle tweaks that can dramatically improve wellness, and help employees to tune in to themselves to turn up their presence in work (and life).

1- Setting boundaries - everyone needs an off switch and work life is no different. I am sure you’ve all answered calls or responded to emails on the weekend, or completed unpaid overtime in the past. If you are an entrepreneur or business owner this means even more so that you need to set some boundaries to separate your work life.

The biggest boundary- turn off your phone. You may start to break out into a cold sweat at the thought, or you may feel totally lost without having your phone with you at all times, so here is a compromise:

I highly recommend using airplane mode on your phone. It’s one of the easiest ways to disconnect whilst still being connected. Use it when you absolutely must focus on work without interruption (or distraction from doom scrolling), at mealtimes, when you are with family and friends, and at night so your sleep remains uninterrupted. By not being continually ‘on’, distracted or needing to be occupied makes you more present with what you are doing. Being present can help move your body and mind into a state of flow and ease and still the ‘busyness’ of life. This allows you to move from the left brain of logic and into the right brain of creativity, ideas and inspiration!

If you are really concerned about not being available, then you could turn on your out of office, have an automated voicemail response, or forward calls to an answering service.

2- Creating space - when you really are busy at work it is so important to create space to step away and unwind. Being on a tight schedule means actually blocking space out in your diary helps as a reminder, while also helping with accountability. If your days are crammed full, putting the space at the start or the end of the day as a non-negotiable can work well. Colour coding it in your diary and scheduling this regularly, or placing it on repeat, means that it will stand out and stop you from overbooking yourself.

Setting aside time for you to tune into yourself can be as simple as five minutes of breathwork, or taking yourself off on a week long retreat. By making more time for you, you will enjoy each moment more. 

Space for you provides an interval to think, to cultivate ideas, expand your thinking and supports enhanced decision making. When you are rushing at work you become a taskmaster and can miss the bigger picture. The days of ‘heroic’ leadership are being sidelined for more transformational leadership, allowing for a greater collaborative and reflection based approach.

3 - Gratitude practice - Being thankful and actively practising gratitude is an often overlooked way to support your wellness. It brings your awareness to the things that are going well for you, which is hugely positive in satisfying a higher psychological need of ‘becoming the best you can be’.

You may often think about gratitude in your personal life, but not so much in the workplace. Being grateful at work to your colleagues, employees or employers supports a sense of belonging and helps to find meaning in your work. This supports everyone with feeling appreciated, valued, respected and empowered to reach their fullest potential.

Being grateful makes you feel more human and part of that is recognition of yourself and others. It creates a ripple effect that makes you more appreciative and happy2, which promotes enhanced staff wellbeing, morale, enthusiasm and engagement at work. This leads to a positive company culture and influences performance, productivity and staff retention, along with positive business outcomes. 

It can be as simple as saying ‘thank you’ to someone. Everyone wants to feel seen and valued.

4- Breathing- Obviously you already do this, but it is something we take as a given. Taking time out to breathe well, even if only for a few minutes, can be enough to calm your mind and relax your body. You only really think about your breath when it becomes an issue, but it can be critically important in work situations.

If you have ever felt stressed out or overwhelmed at work, with adrenaline and cortisol pumping, you’ll know that making decisions is tough when you are in this highly activated state. By activating your parasympathetic nervous system, which is responsible for ‘rest and digest’ responses, you can not only slow your heart rate and reduce your blood pressure, but it also helps you to digest your food better too. Thus, offering the calm necessary to process and make measured decisions.

Calm breathing is one of the key influences you can incorporate to help you regulate your nervous system and calm your body and mind. It is something that you can access anywhere at any time to help you feel more centred, focussed and in flow. Find a quiet space where you can sit or lay comfortably, begin focussing on your breathing and close your eyes. Breathe in and out through the nose and focus on how the breath feels as it moves in and out of the nostrils. Breathe deeply and imagine drawing the air deep into your abdomen. Now slow the speed of the exhale, you can count if you like. Aim for an inhale of a 4 count and an exhale of a 6-8 count. If your mind wanders, come back to focussing on your breath. Try it for 10 breaths. 

5- Body Scanning- This is a simple method of checking in with your body and shifting your attentional focus to notice the different sensations in each part of your body and being mindful of them. 

Have you ever got so busy at work that you forget to pee, eat lunch or move from your desk? You leave dehydrated, with no energy and back ache. Ignoring the basic needs of your body3 leads your nervous system into a stressed sympathetic state and feeling unsafe. Definitely not conducive to optimal performance, especially if this is your daily practice. 

So what is a body scan? If I asked you ‘how does your right big toe feel?’ you’re going to think about your right big toe and whether there is any pain or pressure, whether it is warm or cold, how the floor or your footwear feels against it. This is you scanning your big toe, checking in and drawing your awareness to how your toe feels.

You can complete a simple scan of the whole body by checking in and noticing how it feels, noticing any areas of tension, pain, heat, or any other sensations. Start at the top of the head and work through each area of the body all the way down to your toes.

Once you have scanned your whole body the idea is to rescan to promote a sense of calm and relaxation. Move back to the head and imagine that it feels calm, warm and relaxed. Move down through the body imagining each area feels calm, warm and relaxed. Once you get down to your toes, your whole self should feel warm, calm and relaxed. It takes around five minutes and you can do it at your desk.

How it helps in business (and life)

The business world moves pretty fast, so slowing the mind to calm the body helps create space and opportunity to be present, regulate the nervous system and provides space for decision making, creative flow and to see the calm through the chaos. Having space to take time out and breathe helps with the quality of decision making and helps to keep up with real time action in a changing economy, when fast decisions are necessary.

When you are better able to respect and protect your time with clear work boundaries you can take that much needed down time to recharge and restore your batteries. This means that once you return to work that you are firing on all cylinders.

Everyone wants to belong, so creating a positive work culture can ensure a fair, holistic and transparent workplace where employees feel involved in the business, recognised for their contributions and validated as a whole human being, not just a number.

Recent studies indicate dopamine4 (your reward hormone) may play a role in influencing how the brain evaluates whether a mental task is worth the effort. By rewarding or recognising employees' efforts is a sure fire way to motivate them to complete tasks at work. A thank you can go a long way. The brain loves rewards, so the biggest dopamine release is when you receive a reward or good news unexpectedly.

As an employer, prioritising your employees includes choosing what you can do to advocate for their wellbeing. There is lots that can be done, although it’s the individual employees that need to take action, so accessibility, creating opportunities and simplicity are key to supporting their needs and well-being.

Harnessing the power of presence is one of the gamechangers for improving wellness for work (and life).

What one thing can you implement today that will support your staff in slowing down and relaxing?

References

1https://www.nih.gov/news-events/nih-research-matters/dopamine-affects-how-brain-decides-whether-goal-worth-effort

2https://www.centreformentalhealth.org.uk/sites/default/files/2018-09/managing_presenteeism.pdf

3https://www.simplypsychology.org/maslow.html

4https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9072633/

Author Bio

Tracy Richardson is a Therapist, Wellness Alchemist® and Educator at Serendipity Wellness®, where she helps employers and entrepreneurs to support physical, mental and spiritual wellness with actionable solutions that simultaneously enhance health, performance & business life. “Wellness makes you a Well-being’.

www.serendipitywellness.co.uk

Facebook: https://www.facebook.com/tracyrichardsonwellness

Linked In: https://www.linkedin.com/in/tracyrichardsonwellness/

The Little Book of Wellness: https://amzn.to/3UxHTCh

Serendipity Wellness®

The Seven Pillars of Wellness to Prevent Burnout

In today's fast-paced world, driven and successful solopreneurs often find themselves on the brink of burnout. 

Well, this is the experience of both my clients and myself, because life can be difficult at times. Balancing the demands of work with your personal well-being can be a bit of a daunting task. 

This is where I come in. Hi, I’m Tracy, and I am here to help female solopreneurs achieve harmony and prevent burnout through a comprehensive approach known as tWellness Alchemy@. 

This is a holistic framework that encompasses the seven pillars of wellness- emotions, mind, environment, sleep, movement, lifestyle, and nutrients, providing a process for sustainable health and success.

So what are the seven pillars of wellness?

The Seven Pillars of Wellness are foundational elements that support overall well-being. My approach involves a deep understanding and integration of these pillars to create personalised wellness plans for my clients. Here’s a bit more detail about each pillar and how I use them to help female solopreneurs maintain their vitality and passion.

1. Emotions

Emotional well-being is at the core of Serendipity Wellness®. I believe that acknowledging and managing emotions is crucial for preventing burnout. Many solopreneurs often suppress their feelings to maintain a professional facade, leading to emotional exhaustion- it takes soooo much energy to keep all those feelings inside.

I use various techniques such as mindfulness, breathwork, and emotional intelligence to help my clients identify and process their emotions. By creating a safe space for expression, I enable women to release pent-up stress and cultivate emotional resilience. This process not only alleviates the burden of unexpressed emotions but also brings a sense of inner peace and stability.

2. Mind

Mental clarity and focus are essential for solopreneurs who juggle multiple responsibilities. I emphasise the importance of mental well-being by encouraging practices that enhance cognitive function and reduce mental fatigue.

Mindfulness meditation, cognitive-behavioral strategies, and time management techniques are some of the tools I use to help my clients sharpen their minds. By promoting a mindful approach to work and life, I ensure that my clients can make clear, thoughtful decisions without succumbing to overwhelm. This is key to sustaining long-term success and avoiding burnout.

3. Environment

The environment in which you work and live has a profound impact on your well-being. I understand that a cluttered, toxic and chaotic space can contribute to stress and hinder productivity. Therefore, I guide my clients in creating environments that promote tranquility and efficiency.

My approach includes decluttering, organising, and removing environmental toxins, bringing a serene and inspiring environment, to enhance their creativity. health and focus. This physical and mental decluttering process helps you feel more in control and less overwhelmed.

4. Sleep

Quality sleep is non-negotiable for optimal health and productivity. Unfortunately, many of you solopreneurs sacrifice sleep in favour of meeting deadlines and managing your businesses. Sometimes it is unavoidable, but, I educate my clients on the importance of sleep hygiene and its role in preventing burnout.

Strategies include establishing regular sleep schedules, creating bedtime routines, and managing sleep environments. By prioritising restorative sleep, you can improve cognitive function, emotional regulation, and overall energy levels. Adequate sleep becomes a powerful tool in your arsenal against burnout, enabling you to approach each day with revitalised energy.

5. Movement

Daily movement is a foundation of well-being, and I incorporate movement into my wellness plans to help clients maintain their physical health and relieve stress. It doesnt need to be strenuous to have an imapcct, but not only does it boosts physical fitness but also enhances mood and cognitive function.

This can be tailored to your uique schedule, and I love micro movement sessions to ensure that movement becomes an enjoyable and sustainable part of your life. It helps you to stay energised and resilient, ready to tackle the challenges of your entrepreneurial journey.

6. Lifestyle

Lifestyle choices encompass a wide range of factors, from work-life balance to social connections. I help my clients design lifestyles that support their goals without compromising their well-being. I advocate for setting boundaries, delegating tasks, and nurturing relationships.

I encourage hobbies and interests outside of work, allowing you to recharge, find more joy and promote a balanced lifestyle, to ensure you are able to sustain your drive without falling into the trap of constant overwork and isolation.

 7. Nutrients

Nutrition plays a vital role in maintaining energy levels and overall health. I educate my clients on the importance of a diet rich in essential nutrients. I provide guidance on meal planning, mindful eating, and incorporating nutrient-dense foods into daily routines.

My approach to nutrition is not about strict diets but about making informed choices that nourish the body and mind. By understanding the connection between food and well-being, so you can fuel you body for optimal performance and resilience.

My Holistic Approach

My success with Serendipity Wellness® lies in my ability to integrate these seven pillars into cohesive, personalised wellness plans. My holistic approach recognizes that each pillar is interconnected, and neglecting one can impact the others. By addressing the full spectrum of well-being, I help my clients achieve a harmonious balance that supports both their personal and professional lives.

Empowering Female Solopreneurs

My work is particularly impactful for female solopreneurs, who often face unique challenges in their entrepreneurial journeys. The pressure to excel in both professional and personal spheres can lead to heightened stress and a higher risk of burnout. My empathetic and comprehensive approach resonates with these women, providing them with the tools and support they need to thrive.

Through one-on-one coaching, workshops, and online resources, I empower my clients to take charge of their well-being. My guidance helps them build resilience, enhance their productivity, and maintain their passion for their work. By focusing on the Seven Pillars of Wellness, I ensure that my clients are not just surviving but truly flourishing.

Real-Life Transformations

The impact of my work can be seen in the real-life transformations of my clients and making a real difference in their lives. Many women have reported significant improvements in their mental clarity, emotional stability, and overall health. They have learned to manage their time more effectively, prioritize self-care, and build environments that support their goals.

One client, Sarah*, a successful graphic designer, shared her experience: "Before working with Tracy, I was constantly stressed and on the verge of burnout. Tracy's holistic approach helped me realign my priorities and take better care of myself. Now, I feel more balanced and energised, and my business has never been better."

Such testimonials highlight the profound difference that Serendipity Wellness® makes in the lives of female solopreneurs.

Serendipity Wellness® and the Wellnes Alchemy® process incorporates the Seven Pillars of Wellness to offer a transformative path for driven and successful female solopreneurs. By addressing the emotional, mental, environmental, sleep, movement, lifestyle, and nutritional aspects of well-being, I provide a comprehensive framework for preventing burnout and achieving sustained success.

My holistic approach empowers women to take control of their health and well-being, enabling them to thrive in their entrepreneurial endeavors. 

Serendipity Wellness® stands as a beacon of hope and empowerment for solopreneurs seeking to achieve greatness without sacrificing their well-being.

I hope you have found this useful and insightful.

Love + wellness

Tracy x

Is stress is burning you out?

As a woman in business, it is highly likely that you experience a number of challenges that can mean your mood swings from the Queen of Calm, to The Empress of Overwhelm in an instant. 

Yes the ebbs and flow of business are normal, in fact I do not know anyone who works for themselves that doesn’t experience this, regardless of how ‘successful’ they appear to be.

The one thing I do know is that you need to deal with your stress before it transforms into burnout. 

But how can you deal with this if you don’t know what your specific signs of heading this way are?

We are all different and I don't like to place labels on things, but often when you experience stress you will fall into one of three camps.

The first one is those who manifest stress as physiological symptoms, such as clenching your jaw, shoulder tension, a sore throat, or headache- you are one of the people who experience your stress somatically, as in you feel it in the body and the physical. Oftentimes you're also one of those who appears to be quite stoic or doesn’t complain and just ‘keeps calm and carries on’ very British!

The next group are those of you who experience your stress emotionally. You are one of those people who can explode at the drop of a hat, cry on demand, or feels overly frustrated a lot. You wear your emotions on your sleeve and can often swing through the spectrum in a day.

The last group are those of you who become a bit numb or discombobulated. You don’t feel yourself but can’t quite put your finger on it, you get brain fog, and can’t seem to make decisions, or you forget thongs a lot, often walking into a room and not remembering why you are there- its kind of a numb, indifferent or disassociated feeling.

By knowing how you respond to stress, you can then pick up on the signs earlier and implement tools to help you work through it.

It’s a bit like needing to decompress yourself. I often find this if I've been around a large number of people or at an event, that i need time to recalibrate and decompress as my stress response goes through the roof.

Putting you first and attending to your needs is actually not selfish, its essential, especially if you are the heart and soul of your business.

There’s a great quote, that I don’t even know who coined, but her it is; 

“If you don’t make time for wellness, you will be forced to make time for sickness.”

Which is why I personally work in the way I do, to help those who need it.

It’s important to remember that just because a yoga class works for one person to recalibrate themselves, does not mean it will work for everyone- in fact it could actually exacerbate the issue.

Some people may need to dance it out in the club, sit and chat over lunch with friends, or it peacefully in the garden. An ice bath, walk in nature or massage may bot be the best for you, at this time.

It's about fining what works for you.

Sleep is a biggie though, because this is when all of our body systems are allowed to do their thing and recalibrate.

If you aren’t sleeping, you're not able to function effectively throughout the day. which has a huge impact upon you and business, so its one of the key areas i focus upon.

If you are continuously waking up n the morning, feeling like you’ve gone 10 rounds with Anthony Joshua in your sleep, want to jack in your business, sell your kids and leave the known world behind, then it's likely a change is needed.

Your world is not coming to an end, it just means that things need to be different.

It doesn’t mean you're going slightly bonkers or that you need to take drastic action, often it can be a few tweaks that are needed (sometimes it can be a complete overhaul), but if things are affecting you negatively it’s time to seek support.

If you are forever feeling exhausted, distant form life and business, and more cynical than normal, then check in on yourself and take action.

DM me and see how I can help you right now… there’s always a way to support you.

Love + wellness

Tracy x

Does It Scare You?

Hey there beautiful

How is your week going?

I had a conversation yesterday with my mum, and it got me thinking more about why so many people never make a change.

Have you ever thought about why you do, or don't, change something, that perhaps you feel deep down inside you probably should?

Change… do you find it scary or exciting?

It’s weird how you become so used to what is familiar and comfy that when something changes it can literally change everything.

But what if nothing has actually changed, except your perception?

This is the power of the mind.

How many times have you sat at home, by yourself, in your living room, and had a thought about something that has either caused you to act upon it or do nothing?

You’ve not physically moved, you’re still sat in your favourite chair.

But that thought has come with an emotion that is so strong it has caused you to respond.

This is how simple, or complicated, change can be.

Your brain is actually determining your results in life, before you’ve even attempted the thing.

Your thoughts actually change electrical activity in your brain, creating physical connections that triggers the release of neurotransmitters (chemical messengers)- Like dopamine, serotonin and endorphins, or cortisol and adrenaline.

All this in response to a thought that can literally change how you feel!

This then affects the choices you make.

If you have loads of cortisol and adrenaline, this stress response can cause you to become anxious and uneasy. Which if you were in a threatening situation would mean you could get out of there or try to deal with it- but remember this is just a thought.

When you are in this negative emotional state, your rationalising and reasoning goes out the window- you can’t make decisions and can become overwhelmed.

Your brain is trying to keep you safe, but it’s actually using your past as a frame of reference. Because that’s what it has to work with.

Sometimes this can keep you stuck, like a GPS that keeps rerouting you- it doesn’t want to take the road unknown.

So if you can change that thought, could you change your response?

Yes.

However these thoughts are often rooted in your subconscious/ unconscious that forms out beliefs and view of things.

This often how away back to your first seven years on the planet.

But changing these negative and unconscious thoughts into something that you actually want to experience is where the magic happens.

When I realised this, everything changed… and this was back in 2008!

It’s the reason I met my husband, got 2 more degrees and will look for the opportunity over the obstacle.

Yes, I’m human and sometimes slip back into that negative bias, but having tools to move me back on track is a bonus.

Because, results come from perceptions, choices and actions.

Want to make a choice to put you first today?

Join me on the Rediscover Your Radiant Health Retreat and let’s put your best self on show 💖

Love + wellness

Tracy x

P.S. Here is the LINK for you to join us, and the bonus is the early bird is on NOW!

Once Upon a time...

Once upon a time society adopted an attitude of a work harder to achieve success.

Focus is on ‘crushing’ your goals and ‘smashing’ targets.

Show up 24/7, or you don’t want it enough.

What this meant in reality was forgoing my personal life, skipping meals, sacrificing my sleep and omitting self care.

This was the price of winning.

Hustle Culture, Rise and Grind, Work Hard…

Oh my gosh.

You know what this attitude rewarded me with?

BURNOUT.

Sometimes yes, you do need to do the thing.

But, this is not a sustainable strategy.

It is not conducive to health, wellness and longevity.

I once had a business coach who suggested I drink more coffee or try nootropics to ‘go for longer’.

I’ve been told ‘put in the graft now, so you can relax later’.

What even is this toxic attitude?

The thing is, I questioned it.

It did not go down well.

So why do I buck the hustle culture rhetoric?

Whilst the end result may be amazing (there are no guarantees), it places huge amounts of focus on the external and no emphasis upon the internal or the journey to becoming successful.

Annnnnnddddd what about ALL the things you miss whilst NOT being in the present?

It is time for slowing down, pausing and being NOT doing.

It is time to build healthy business practices.

Practices and strategy to identify the best actions to build your business whilst maintaining your physical, mental and emotional health.

THIS is why I work the way I do.

THIS is why I lead by example to do it differently and create value within my community.

Want to start putting you first?

Choose your hard, but priorities your health.

Come and work with me.

↘ Rediscover Your Radiant Health Retreat: https://www.serendipitywellness.co.uk/radiant-health-retreat
↘ Serendipity Sanctuary Subscription ☮️ : https://www.serendipitywellness.co.uk/serendipity-sanctuary
↘ The Little Book Book of Wellness: An A-Z Guide to Nourish Your Body Mind + Soul 📖: https://www.serendipitywellness.co.uk/the-little-book-of-wellness

Unlock Your Potential: Prioritize Health and Wellness for Greater Impact

Imagine a life where you are firing on all cylinders, your mind sharp, your energy boundless, and your spirit unshakeable. 

This isn't just a dream goal right?!

What is it wasn’t just a dream, but an achievable reality?

This is what can happen when you put your health and wellness first. 

And one of the primary reasons I want to do things differently.

At Rediscover Your Radiant Health Retreat was created because I believe that by prioritising your well-being, you unlock the potential to increase your impact in both life and business, so you can create the freedom to live life on your own terms.

Investing in your health isn’t a luxury; it’s a necessity. When you take the time to nurture your body and mind, you lay a strong foundation for success. 

The connection between wellness and success is undeniable. A healthy lifestyle fuels your physical and mental performance, giving you the stamina to handle the demands of a busy schedule without burning out. 

Imagine stepping into your professional and personal life with renewed vitality. 

The clarity and focus that come from a balanced state of being allow you to tackle challenges with confidence and creativity. 

You become more productive, more innovative, and more capable of seizing opportunities.

Picture yourself making decisions with a clear, calm mind, managing stress effortlessly, and maintaining a positive outlook even in the face of adversity. 

These are the traits of an inspirational leader, and they stem from a commitment to personal well-being.

At this retreat, I offer more than just a break from the routine. I provide the tools and experiences that help you integrate wellness into your daily life. 

Through activities designed to rejuvenate and inspire, you’ll learn how to maintain this balance long after the retreat ends. 

This isn’t solely about feeling good for a few hours; it’s about creating sustainable actions that enhance your overall quality of life.

Prioritising your health also has a direct impact on your financial success. When you are at your best, you perform better, leading to increased productivity and effectiveness in your business endeavors. 

This translates to greater opportunities for growth and income. 

You’ll find yourself achieving more with less effort, making smarter decisions, and creating a thriving work environment that mirrors your personal well-being.

Remember whatever is inside spills out!

By putting yourself first and focusing on your health, you set a powerful example for those around you. It inspires others to follow your lead, creating a ripple effect of positive change.

Join us at Rediscover Your Radiant Health Retreat and embark on a journey to unlock your full potential. Embrace the opportunity to increase your impact in life and business, and create the freedom to live the life you’ve always dreamed of. 

Your health is the key to your success, and it’s time to make it a priority.

Love + wellness

Tracy x

When Superpowers Take a Sabbatical: The Toxic Traits of Female Business Success

In the world of business, as a woman you have to possess an impressive array of ‘superpowers’. From multitasking to empathy, determination to resilience, these traits have propelled you to success more than once. 

However, there comes a point where these very superpowers can turn toxic, leading you to feeling overwhelmed, burnt out, and experiencing a steep decline in your overall well-being.

How do I know? 

I’ve been there. More than once.

Work harder, work longer, do more, put work the next person.

What a load of cobblers!!

The mantra of "hard work pays off" has been ingrained in us from an early age. Who knows why??? Because one minute you’re playing with my little pony going to gymkhanas amongst the clouds and then all of a sudden its- knuckle down!

Often you push yourself to go above and beyond, to outperform and excel. 

This relentless drive has often yielded results, and sometimes they’ve been HUGE. 

But what happens when your superpowers start to falter, when your body and mind can no longer keep up with the relentless pace you’ve set?

From a neuroscience perspective, prolonged stress and overwork can wreak havoc on the brain and body. The constant activation of the body's stress response system floods the brain with cortisol, the "stress hormone," impairing cognitive function and decision-making abilities. Over time, this can lead to burnout, a state of emotional, physical, and mental exhaustion that takes a toll on every aspect of your life.

Psychologically, the pressure to constantly perform at peak levels can create a vicious cycle of perfectionism and self-doubt. You set impossibly high standards for yourself, fearing failure and rejection. And when setbacks inevitably occur, you berate yourself for not being good enough, fueling feelings of inadequacy and worthlessness.

Physiologically, the toll of chronic stress and overwork manifests in a myriad of ways. Insomnia, headaches, digestive issues, and muscle tension become your constant companions. Your immune is under stress, making you more susceptible to illness. And perhaps most alarmingly, your nervous systems become dysregulated, leaving you trapped in a perpetual state of fight-or-flight.

You likely often pride yourself on your ability to juggle multiple responsibilities with grace and poise. 

You take on the role of caregiver, nurturer, and problem-solver, always putting the needs of others before your own. 

But in your quest to be everything to everyone, you neglect the most important person of all: YOURSELF.

So how can you mitigate the toxic effects of your superpowers and reclaim your well-being? 

It starts with recognising that self-care is not selfish, but rather a necessity for sustainable success. 

You must learn to set boundaries, prioritise your own needs, and ask for help when you need it. 

Whether it's delegating tasks at work, carving out time for rest and relaxation, or seeking support from friends and loved ones, you must give yourself permission to step off the hamster wheel of perpetual productivity.

It takes guts.

• You must challenge the societal norms and expectations that perpetuate the myth of the "superwoman." 

• You must advocate for workplace policies that support work-life balance, equal pay, and opportunities for advancement. 

• You must celebrate vulnerability and authenticity, recognising that true strength lies not in your ability to do it all, but in your willingness to admit when you need support.

In the end, your superpowers are not meant to be wielded as weapons of self-destruction, but rather as tools for empowerment and fulfillment. 

By honoring your humaness and embracing your imperfections, you can create a world where success is measured not by how much you accomplish, but by how well you take care of yourself and each other.

THIS is what you can find in the Radiant Health Retreat… We ride at dawn… no wait it doesn’t happen until September 15th!!

But don’t delay the pre sale tickets go on sale Monday! 

Email me tracy@serendipitywellness.co.uk and I’ll message direct with the details!

Cortisol and You

What is cortisol? 

Cortisol is a hormone released by the adrenal glands in response to a stressor. 

There are many types of stressor from the both the internal and external environment, and they cause the body to respond by releasing stress hormones such as cortisol that flood the bloodstream, and elicit a number of physiological changes in the body.

How does it impact your body?

Modern lifestyles often put you into fight/ flight mode, or switches on the sympathetic part of your autonomic nervous system. This should be reserved for acute stressful situations where you need to run away or stand and fight, like if there was a tiger in the room. It was not designed for chronic situations, or continual stimulation and distraction. This stresses the body and mind, especially the nervous system and oftentimes leads to ‘burnout’. Your body and mind are not designed to sustain this state for extended periods, and can no longer keep pace with the demands placed upon them- the nutrients and energy required to function just aren’t enough. It begins to take its toll on your energy and bodily resources. If issues in the body are associated with low energetic status, then this contributes to the symptoms you manifest.

Some signs and symptoms to look out for: 

• Feeling exhausted no matter how much sleep you have

• Unable to recover from colds/ always have sniffles

• Headaches

• Gastrointestinal issues 

• Disturbed Sleep- often feels ‘awake’ in the evening 

• Low mood

• Altered emotional responses- not usual like angry outburst or crying when wouldn’t usually

How it affects you?

• When life comes along and shakes you, what ever is inside will spill out. 

• This could be a variety of emotions and physical manifestations from anger to grief to pain to fatigue. 

• It can be a different experience for everyone

• Often you can feel tired (exhausted), sometimes wired and tired (exhausted but on high alert) and sometimes wired (on high alert).

• It’s your body working overtime when there isn’t enough energy to support you.

• Your nervous system Is on high alert with the sympathetic pathway overly active, like it’s stuck in the on position. 

• You can’t function as you usually would. 

• Everything seems too much.

Why is it important to be mindful of high cortisol levels generally? 

Adrenal fatigue or HPA axis dysfunction, happens when you are undergoing a response to chronic stress, that you are unequipped to handle. 

Your body and mind cannot keep pace with the demands placed in them- there’s not enough energy and resources available. 

You may begin to become overwhelmed physically, mentally and/ or emotionally and things start to manifest as unwanted symptoms and dysfunction in the body.

Some simple ways to reduce your cortisol levels? 

• Setting boundaries- you are allowed time out, time off and to remember that ‘no’ is a full sentence.

• Creating space- schedule time out or time block into your diary so that it becomes a non negotiable and you can’t overbook

• Pressing pause- use a pause as others interruption, ask yourself ‘is this helpful?’ 

• Practice Gratitude- a great time to do this is last thing at night as it really sets you up for sleep- 3 things- people/ places/talents/ things/ experiences

• Breathwork for energy release

Breathing to regulate your nervous system and release trapped emotions is a great way to support you if you are experiencing burnout. Energy can become stagnated on the body, via meridians, chakras, or what I term ‘energetic scars’ in tissues and organs which decreases their function and is often linked at its route to an emotional upset that has not been released from the body.

• There are many ways to breathe and let's face it, we all have to do it, but there are better ways to breathe. 

• One such way is using the breath to release energy through the breath, it enables you to release negative emotions and energy, attached to past events. 

• To move forwards and step into your future self, that old energy and patterning need ditching. It supports the body with self-regulation and calming of the nervous system. 

I’d like to take you through a short practice:

• You can start setting up and taking 3 deep breaths in and out. 

• Then bring into mind what it is that is bothering you or causing you concern

• Take a deep breath in followed by a short sharp exhale and then a longer slower exhale

• Have a brief pause and 

• Repeat twice more. 

It really helps with symptoms like anxiety and panic attacks and to regulate the nervous system to help it feel safe and get back into balance, so that you can move forward.

Love + wellness

Tracy x

Tracy Richardson of Serendipity Wellness®on The three S’s of Slowing Down

Embracing living life in the slow lane and flipping the off switch, or implementing loving boundaries around when you’re ‘on’ and unavailable are essential.

You could say they’ve become a necessity in 2024.

To enhance your inner peace, I like to consider the 3 S’s, Silence, Stillness and Space.

Stillness- being still allows you to reconnect with yourself. Just stop creating chaos in your life, slow the F down and appreciate life. Sometimes life isn’t about taking action, it is about vibrational alignment and bringing your subtle energies into harmony with your environment, like being part of a healing melody. The less you do the more you can accomplish.

Silence- Embracing silence, and learning to be silent within yourself, allows you to step onto the natural hum of life. To create a harmonious resonance within, that allows you to tune into yourself by tuning out all of the noise and feel peace. You are able to place yourself at the centre of your life, you are the common denominator in everything around you and so by being able to quiet the chatter in the mind, and create stillness in the body enhances your awareness, your observations and perceptions of reality.

Space — Life is busy, and living in an always ‘on’ society where everything is constantly available means creating space for you to step away and unwind is necessary. When you are really busy you may need to be prompted to hold space for yourself and allocate this within your day. Sometimes scheduling this into your diary really helps with making it happen. Placing this window to unwind at the start or the end of the day as non negotiable time can work well.

Slowing down isn’t a one size fits all solution, so having options available and support in place is essential to help change the paradigm.

What will you do today to better connect to yourself?

Love + wellness

Tracy x

Testing and Your Health & Wellness

Testing, tracking and monitoring have come to the forefront of health and wellness over the past few years and are now more accessible than ever.

I believe that they have their place and are ideal for a tangible result and using as benchmarks to determine the effectiveness of any strategies or action plans you are implementing.

But, they are not the be all and end all of wellness. Far more important is knowing yourself and what is regular or optimal for you.

So, when clients come to see me , testing is not always the first port of call on the road to wellness. Though it does have its place, which is why I offer the HTMA (Hair Tissue Mineral Analysis) test, and I have multiple training courses and test interpretations under my belt that have helped me to hone my skills in supporting my clients.

If you would like to learn more about the HTMA then you can find details here: https://www.serendipitywellness.co.uk/htma

As a holistic wellness consultant and multi disciplinary therapist (MSc.), you will likely know by now that I am committed to helping women to become more in tune with their bodies, overcome symptoms and achieve optimal health and wellness.

I aim to use the most effective tools and approaches possible.

Whilst hormone testing can be beneficial in some instances, as women approach their 40’s, it can often be a waste of money or inconclusive, as the results may not be reliable. Though every individual’s unique situation is considered and the approach and recommendations will be based upon this. The goal is for sustainable change and long lasting relief, whilst using the best approach for the client, you. As a practitioner I have a responsibility to provide the best possible care, which is why I am continually updating my skills and knowledge to provide evidence-based, compassionate care that is tailored to your individual needs

This is why I use the HTMA test when necessary, on and above blood tests or hormone tests like OAT and DUTCH. There is lots of information and pros and cons, and it can become confusing.

Let me explain…

The DUTCH hormone test isn't the gold standard in hormone testing, 24 hour urine collection is- but this is not practical in most situations. 

The DUTCH test can provide the ‘what’, but not the ‘why’. Your symptoms, patterns and what your body tells me can also give me the what, so rather than an expensive test, unless we need further clarity, then it’s unnecessary.

If your hormones are out of balance then the why is much more important to recognise. This will aid in getting to the root cause of your issues, which is likely nutrient imbalances/ deficiencies gut health- hence the HTMA test. 

There’s no point testing your oestrogen and progesterone levels in your 40’s whether by blood or a DUTCH test. When you get to your 40’s the information from a DUTCH test may be a little misleading as your hormones fluctuate so much in your peri and menopausal years. You are more than numbers on a piece of paper.

One day oestrogen is up, next its down, then up, down, up down. So if you test on a day when it's high then you may get an incomplete picture. Similarly, one month you may ovulate and the next you don't, so progesterone levels are on that rollercoaster too.

In the peri-menopause years we have stop-start ovulation, (and ovulation is how we make progesterone). This is one reason why one month you may have little to no symptoms, and another month you seem to have loads of them!

The DUTCH catches one day's worth of hormone fluctuations, so basing an action plan on one DUTCH test is perhaps a little short-sighted.

Blood testing is cheap, (sometimes free, if your GP is on board) so you can start to see patterns over time in blood, but again its just a snapshot in time. If you're on HRT you can monitor your dose depending on symptoms.

The HTMA shows how your body is handling heavy metals and minerals over time. So it's another reason I like it.

I hope my explanation gives you a better understand of my approach to wellness and testing, and why it is not always my go to.

Can presence affect your business?

Life in the 24/7 ‘rushaholic’ existence can become a little overwhelming. You get caught up racing from deadline to deadline and living for the next dopamine hit. This is the fast track to burnout and a slippery slope to poor physical and mental health, below par performance and lost productivity.

In 2023, work isn’t just about showing up, it’s about making a better contribution. At a cost of £15.1 billion per year to the UK economy*, presenteeism is a huge overhead to carry. The reality is, as an employer, making it easier for employees to take action with simple solutions is a no-brainer.

It’s time to tune in to support your total wellness and turn up better in business (and life).

How excess sugar and stress destroy your sex drive…

Hormones are interconnected and work like an orchestral symphony; when they are in tune it sounds delicious, but if one part becomes to of balance then this often creates a cascade effect. Your blood sugar, insulin sensitivity, sex hormones and mood are intimately connected.

Chronic stress, sugary snacks and exposure to environmental toxins are just some of the factors that can affect your hormones and their balance, leading to irregular menstrual cycles, mood changes and more.

Once you see how insulin can impact other hormones, you can connect the dots about how excessive sugar can screw up your sex life.

1. Sugar lowers hormonal production

Insulin resistance is brought on by excessive amounts of sugar and the subsequent spikes in insulin, and the body just can’t reach its balance point. So rather than producing the sex hormones from the cholesterol pathway, this is diverted into producing cortisol, so your hormone levels dip. High insulin levels heighten chronically elevated levels of cortisol, your stress hormone. Your sex drive drops off a cliff, and you may also experience, an increase in body fat, reduced muscle mass, and brain fogginess.

2. Excess stress leads to leptin resistance

Leptin is the hormone that tells your brain to stop eating and quells your appetite. When you eat a lot of sugar and processed foods or experience chronic disruption to your circadian rhythm, the leptin signal doesn’t communicate as well to the brain. Your brain doesn’t “hear” the leptin telling the brain that your fat cells are full and eventually this leads to leptin resistance. This disruption also may lead to unwanted weight gain especially around the midsection, insulin resistance and a dip in hormones and you definitely don’t feel 'in the mood’.

3. Stress and sugar cause fatigue

Sugar increases your blood sugar, causing insulin to be released to lower it. The insulin often over-compensates, meaning your blood sugar lowers  more than necessary and can cause to you wanting more food and feeling tired. Think of how you feel after a few slices of  cake. Excess sugar reduces Orexin, a neurotransmitter that regulates your eating behaviour amongst other things, and makes you tired, whereas proteins actually increase this along with feeling alert. Blood sugar ups and downs often trigger mood swings, low mood and anxiousness, so sex is the last thing on your mind.

Rebalancing your sex hormones is NOT as simple as what you put on your fork, though it can be a decent place to start.

Think about food as codes, data or information that causes your body systems, cells and genes to respond in specific ways. So what you put in really does make a difference.

This is NOT blanket advice, though eating real foods, low processed, high quality animal protein, organic fruits and vegetables, butter and coconut oil would be my best recommendations (not up for a debate on different diet styles or allergies).

If you would like to know more then check out the Hormones, Health & Happiness workshop

What is a Body Scan, How Can You Do It, and Why You Should Be Doing It

So what is a body scan?

If I asked you how does your right big toe feel to you? You are probably now thinking about your right big toe and whether there is any pain or pressure, whether it is warm or cold, how the floor or your footwear feels against it. This is you. Scanning your big toe, checking in and drawing your awareness to how your toe feels.

You can complete a simple body scan of the whole body by checking in and noticing how it feels, noticing any areas of tension, pain, heat, or any other sensations. Start at the top of the head and work through each area of the body all the way down to your toes.

What is the purpose?

For you to reestablish conscious connections with your body and what it is trying to communicate to you.

• Do you need more sleep?

• Do you need to drink more?

• Do you need to move more?

Your body knows and is trying to tell you- this will help you to listen better.

Once you have scanned your whole body the idea is rescan to promote a sense of calm and relaxation. Move back to the head and and imagine that it feels calm, warm and relaxed. Move down through the body imagining each area feels calm, warm and relaxed. Once you get down to your toes, your whole self should feel warm, calm and relaxed. Takes around 5 minutes and you can do it at your desk.

Watch the video for how you can do it:

Burnout and You

Sometimes, days go by without checking in with yourself and you end up sidelining your needs, sometimes this turns into weeks, or even years. What you don’t realise at the time is that this has a profound effect upon your wellness.

If someone had said to me before I turned 40 about life in the slow lane, I wouldn’t have listened, by then you don’t know what you don’t know.

Though it is something that I have had to embody, and it now feels totally aligned with me to live more slowly, because it means I can be present and live in the moment. I live my talk.

Working in the wellness space it just makes sense to advocate for slowing down, when it has so many benefits. Most of the women that contact me, do so because they are knackered, stressed, overwhelmed and close to burnout. I’m sure if you have ever been worn out, you will be able to relate!

I have literally lived it twice in different phases of my life, come through it and now actively implement strategies to avoid placing myself in that position again. So, now as a Therapist (MSc.) and Wellness Consultant, along with a whole host of qualifications in physical, mental and spiritual wellness stand me in pretty good stead to support others. Through gaining knowledge, interpreting it and sharing it in an accessible and understandable way, my clients become less reliant upon me and more trustful of themselves and their abilities to heal and optimise their wellness. So I see myself as a facilitator because wellness makes you a well-being, and I can support clients along the way and make their progress more straightforward, but I can’t do it for them.

Want to know my 5 top tips for beating burnout?

Breathwork Meditation

I love guided meditation, both teaching and practicing. I have a few that I practice- Youtube, and Gaia are superb resources, though I am much better doing it in a class, in person, which I attend every 2 weeks. 

When I meditate by myself, my mind tends to wander and unless I catch myself and can bring it back, I’ll be up and distracted by work or household chores. This is one of the catches with working from home, the tendency to get distracted.

I also prefer lying down to meditate as it really helps my body and mind to relax and means that I can focus upon my breathing more, though you can do it in standing or sitting postures. Combining breath work, and visualisation helps me to clear my mind and to feel calm and centred.

Taking time out and slowing down, even if only for a few minutes, can be enough to tune into your body and mind. Breathing is one of the key things you can incorporate to help you tune into your body and relax your mind. 

Here is a mini guided meditation focussed on connecting you with your breath.

📜 Disclaimer: The content is intended for informational and educational purposes only. This information is not intended to diagnose, treat, cure, or prevent any disease or medical condition, and should not be used as a substitute for any and all professional and/or medical advice. Recipient of this notice so affirms before partaking in any and all information and related links, etc. 

Reducing Anxiety

Anxiety can be debilitating and it sometimes creeps up on you when you least expect it.

It is never a one size fits all solution, but here’s a four simple steps to help you through managing some of the triggers;

1. First- you need to accept that what has happened has happened it is done and in the past.

2. Second- you need to accept that you can change nothing about what has happened or the consequences of it.

3. Third- you need to practise noticing when you start feeling anxious relative to the situation, acknowledge the feelings, feel the feelings and pause - is this something you need to be anxious about today?.

4. Fourth- this is the consistency part- you need to be gentle with yourself and repeat the first three steps.

Acknowledging the anxiety, noticing the trigger and reflecting upon it can help.

It all starts with you.

Start loving yourself.

Start minding your thoughts.

Start seeing the light through the dark.

Just start.

Here are some great regulating exercises that can help to calm an anxious state.

Basic Silent Counselling® Breathwork for Anxiety

Body Scan for Reducing Anxiety and Promoting restful sleep

📜 Disclaimer: The content is intended for informational and educational purposes only. This information is not intended to diagnose, treat, cure, or prevent any disease or medical condition, and should not be used as a substitute for any and all professional and/or medical advice. Recipient of this notice so affirms before partaking in any and all information and related links, etc. 

Get Grounded

Grounding or earthing is so beneficial and overlooked.

We were electrically connected to the earth, this is why grounding is so important- going barefoot on the earth, mud, grass, sand, or any substance that has the ability to act as a conductor, we receive a flow of negatively charged electrons #thebodyiselectric

This helps to neutralise free radicals that are positively charged and therefore acts as an anti-inflammatory.

When we are not connected and are insulated from the earth, our electrical potential becomes more positive. Not only do we often have a disconnection from the earth’s electrons, we are also exposed to more non-natural, man-made electromagnetic fields.⁣ this changes our electric potential.

⁣

So what can you do?

Everyday try to stand outside barefoot- it recalibrated your system, plus it’s FREE!

The Earth contains a subtle, natural electric charge- energy in the ground- literally it acts to earth us (think electrical H&S). You contain #bioelectricity, it controls your body systems. You need to connect to the earth to be grounded to #recharge.

It helps healing, decreases pain & inflammation, reduces stress levels & improves circulation.

Easily distracted, #brainfog, overthinking, anxious, got inflammation, disturbed sleep, poor circulation, chronic pain, fatigue?

It may be time to get grounded…

Here's my top 5 tips:

️ Get barefoot & get outside, stand on the earth- grass, stone, sand or dirt.

️ Focus your awareness on the bottom of your feet, notice any sensations you feel.

️ Go for a walk, stay present, be aware of your environment- the sounds, smells & sensations.

️- Lay on the ground & roll. Yes I said roll, however you like- give it a go!

️- Turn off your tech, it helps to #reconnect with your natural energy.

#electrons

#negativecharge

#grounding

Want to know more… it’s all in the book The Little Book of Wellness

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Here’s some science

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/...

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