Week Three of 25 Days of Small Wins

Midlife can feel like someone shook the snow globe inside your body. Hormones shift, moods change, clarity comes and goes. This week is about supporting the systems that anchor you: strength, balance, brain health and steady blood sugar.

Wrist Strength
Weak wrists show up in everyday life more than you think. In order to help yourself try wall presses, wrist rolls or squeezing a soft ball. It protects joints and helps with long-term independence.

Balance Practice
Stand on one leg for 30 seconds while brushing your teeth. Balance declines quickly when we ignore it, but it improves just as quickly when we train it. Follow along with me here

Brain Train
Do a crossword, read a page, watch a short educational video. Anything that nudges your brain to work a little. Brain fog isn’t a permanent condition. Your brain loves stimulation. Try this right & left brain activation exercise

Hormone Tracking
Write down how your mood, cravings or energy feel today. Not to judge it, but to understand it. Patterns give you power, especially in perimenopause and menopause.

Sugar Check
If you’re craving sweets, your body might be asking for more protein or more balanced meals. Blood sugar swings affect energy, mood and sleep. A tiny tweak helps.

Alcohol Awareness
If wine hits differently, you’re not imagining it. Hormones change how you metabolise alcohol. Try a low or no-alcohol option. Better sleep is a game changer.

Hydration Boost
Aim for 6 to 8 glasses today. Water supports focus, hormones, joint lubrication and mood. Add fruit or herbs if that helps you drink more.

End of Week Three
You’ve supported your brain, hormones and strength. Next week is all about rest, ritual and creating the environment your body can recover in.

Ready for a full reboot? Sign up for the 4S Health Reboot & Weight-Loss Programme waitlist now, and get first access when doors open. Join here →

Kate Wilson is your Mind & Body Coach. Twenty years ago who swapped project management for a career in health after losing 43lbs and keeping it off for over two decades. Since then, she retrained as a PT, Pilates instructor, coach and therapist — helping women improve strength, reduce stress, manage weight, and navigate menopause with confidence.

Through her 4 S’s framework — Sleep, Stress, Strength & Scran — Kate focuses on simple, sustainable changes that boost energy, calm the mind, and support long-term health. Whether you’re looking to sleep better, feel stronger, or just get back in control of your wellbeing, she’ll meet you with straight-talking support, empathy, and practical tools that fit your life.

http://www.katewilson.uk

https://www.facebook.com/KateWilsonPilates

The post Inner Strength and Hormone Harmony appeared first on Kate Wilson Pilates and Wellbeing.

Before your session you’ve had your Carbs (carbohydrates) for energy and post workout you’ve got your protein shake ready to go and the chocolate bar for energy.  Without realising you’ve potentially added 300+ calories to your daily intake and in truth may not have burned that many calories!

Say what!!!! 

So what’s occurring?

Eating too soon and too much before you exercise can leave you with some indigestion and possibly cramp.  Once we eat our stomach wants all available energy to break our food down and send it where it needs to go.  This means that blood rushes to your stomach to help with digestion and that means that we won’t be able to cope as well with the stress we’re about to put our bodies under by exercising.  Think about when you have a Sunday lunch and then all you want to do is sit and have a nap.  That’s your body using its energy to deal with the great steaming plate of Sunday roast you’ve just eaten and needing all hands on deck to break it all down and distribute it around your body.

And what about after your workout?

It can be tempting after what feels like a tough workout for you to feel like you can eat anything and everything in front of you or that protein shake you made.  But people often find that they overestimate the number of calories burnt when exercising and end up eating more than they’ve actually used.  D’oh!

Imagine you’re a 12 stone 50 year old woman who’s done 30 minutes of moderate cardio (slightly breathless but can still hold a conversation).  That’s roughly 225 calories.  You’ve then done 30 minutes of strength training again at moderate intensity, which uses about 125 calories (but will boost calorie burn for some hours afterwards).

So, the hour of activity burns about 350 calories and you’ve just celebrated by having a protein shake, which can range from 150 calories (powder and water) to more than 600 if you’ve added milk, banana, nut butter.  Which means that all your hard work has potentially left you with a deficit and actually cost you calories!

So what’s best to do?

Make sure that you feel energised enough for whatever your workout is.  If you need to have a small snack when you’ve finished, think a handful of nuts or a banana and some water afterwards if you’ve not drunk much in your session.

The moral of this story

Avoid the danger zone of thinking that your workout gives you a free reign to eat what you want afterwards (unless you’re a professional athlete), especially if you’re wanting to maintain your size and shape or if you’re on a weight loss adventure.

Kate Wilson is your Mind & Body Coach. Twenty years ago who swapped project management for a career in health after losing 43lbs and keeping it off for over two decades. Since then, she retrained as a PT, Pilates instructor, coach and therapist — helping women improve strength, reduce stress, manage weight, and navigate menopause with confidence.

Through her 4 S’s framework — Sleep, Stress, Strength & Scran — Kate focuses on simple, sustainable changes that boost energy, calm the mind, and support long-term health. Whether you’re looking to sleep better, feel stronger, or just get back in control of your wellbeing, she’ll meet you with straight-talking support, empathy, and practical tools that fit your life.

http://www.katewilson.uk

https://www.facebook.com/KateWilsonPilates

The post Stop eating your workout appeared first on Kate Wilson Pilates and Wellbeing.

Part 1: Before You Begin Your Journey.

You’ve been thinking about it for a while. Your clothes feel tighter, movement feels harder, and you’re starting to sense that something needs to change.

Maybe it’s time to lose weight—but how? And where do you even begin?

Choosing the right weight loss journey for you is the first key step. Not the one your mate is doing, or your Mum or Jo Bloggs on TikTok!

Let’s explore some of the options that might be on your mind:

• Joining a slimming club
• Using injectables like Mounjaro
• The classic “eat less, move more”
• Wishing and hoping (spoiler: this one never works)
• Going it alone, so no one knows if nothing changes
• Buying some dodgy tablets or injections from social media or on the web (Do Not do this)
• Getting a gastric band
• Have a hypnotic gastric band 👋🏼
• Using a mindset-based programme like OldFat2Go 👋🏼
• Working with a health coach for support and accountability 👋🏼

Which of these have you tried or considered?
Which two options feel most realistic or appealing to you right now?

If you are looking for support with any of the 👋🏼 ones book a call with Kate here

Time for a Reality Check: Ask Yourself These 10 Questions

Before you leap into your next weight loss attempt, pause. Get your detective hat on, grab a notebook, and take time to reflect on these essential questions:

1. Why is now the right time to lose weight?
2. What is your current diet like? (And by “diet,” we simply mean what you eat each day.)
3. How much weight do you want—or need—to lose?
4. How long do you realistically think it will take?
5. How much do you know about nutrition?
6. How much fluid do you drink daily on average?
7. Who will support you—on the good days and the tough ones?
8. How will you respond if your weight stalls or goes up some weeks?
9. How will it feel when you reach your goal?
10. How are you going to maintain your weight once you get there?

Your Body Loves Routine

Our bodies are amazing. They work closely with our brains to protect us, energize us, and keep us moving. But here’s the key thing: our bodies thrive on consistency and routine.

They like to know:

• When you’re going to eat
• When you’ll sleep
• When and how you’ll move

So keep this in mind: weight gain didn’t happen overnight, and unless you’re Violet Beauregarde from Charlie & the Chocolate Factory, it’s not going to come off overnight either!

Rushing the process with crash diets can lead to loose skin and lost muscle tone. That’s why exercise—especially strength training—is essential during weight loss. It supports your metabolism and helps you maintain a strong, toned body as the weight comes off.

Your Inner Critic Might Get Loud

When you start making real changes, don’t be surprised if that little inner voice starts grumbling:

• “This is too hard.”
• “I’ll never keep this up.”
• “What’s the point?”

That voice isn’t trying to sabotage you on purpose—it’s trying to keep you safe. Our brains are wired to resist change, especially when it challenges the body’s “set point” weight. But you can retrain your mindset, and with the right support, you’ll quiet that inner critic over time.

Think Long-Term, Not Just ‘Until I Lose X’

Here’s the most important mindset shift: this isn’t just about losing weight—it’s about changing your lifestyle.

If your only goal is to lose a few pounds for a holiday or event, then return to your old habits, guess what? The weight will return too. That cycle is exhausting—and avoidable.

Instead, aim for sustainable change. Build healthy habits that you can carry with you for life, not just for a few weeks or months.

In Part 2, we’ll dig deeper into tools, strategies, and ways to stay consistent when motivation dips.

The post What’s the best way for you to lose weight? (and it’s not what an influencer says!) appeared first on Kate Wilson Pilates and Wellbeing.

1. Lack of Quality Sleep

Poor or disrupted sleep can significantly lower your pain tolerance.  When you’re not well-rested, your body’s ability to heal and manage discomfort diminishes. Lack of sleep can also lead to increased sensitivity to pain and make daily activities feel harder. Prioritizing good sleep hygiene—like maintaining a consistent bedtime, limiting screen time before bed, and creating a relaxing nighttime routine—can help break this cycle.

2. Stress & Anxiety

When stress levels are high, our bodies produce more cortisol, which can amplify pain sensitivity. Anxiety also affects our nervous system, making us more reactive to discomfort. This can lead to a vicious cycle—pain causes stress, and stress makes pain feel worse. Mindfulness, deep breathing exercises, and relaxation techniques like meditation can help reduce stress and, in turn, lower pain levels.

3. Dysfunctional Breathing

Many people don’t realize that their breathing patterns contribute to pain. Shallow, rapid breathing (often caused by stress or anxiety) can lead to tension in the body, particularly in the neck, shoulders, and back. Practicing slow, deep diaphragmatic breathing can help regulate your nervous system, promote relaxation, and reduce pain intensity.

4. Diet & Inflammation

What you eat plays a crucial role in how your body manages pain. Processed foods, excessive sugar, and high caffeine intake can contribute to inflammation, which exacerbates pain. Additionally, poor sleep often leads to cravings for sugary or caffeinated foods, creating a cycle of inflammation and discomfort. Incorporating anti-inflammatory foods—like leafy greens, omega-3-rich fish, and nuts—can help manage pain more effectively.

5. Lack of Movement & Exercise

While it’s tempting to rest when you’re in chronic pain, avoiding movement can actually make things worse. A sedentary lifestyle leads to muscle stiffness, joint discomfort, and decreased mobility, which can heighten pain over time, this can reduce our chance of getting relief from chronic pain. Gentle, low-impact exercises like stretching, yoga, or walking can help improve circulation, release endorphins (your body’s natural painkillers), and enhance overall well-being.

Small Changes, Big Results

These five factors are all interconnected – one can easily lead to another, creating a spiral that reduces our chance of chronic pain relief, leading to living with worsening pain. For example, poor sleep may lead to unhealthy food choices, increased inflammation, higher stress levels, and reduced movement. But the good news? Making small, consistent changes in just one area can create a positive ripple effect.

Alternative Approaches to Chronic Pain Management

Traditional chronic pain management often includes medication, physiotherapy, and cognitive behavioural therapy (CBT). However, many people find that these approaches alone are not enough.

There are additional options that may help, which I offer, including:

• OldPain2Go® – A mindset-based approach that can help shift how the brain interprets chronic pain.
• Hypnosis – Can support relaxation and reduce pain perception.
• BWRT® (Brain Working Recursive Therapy®) – A powerful therapy that helps rewire thought patterns associated with pain.

Before exploring alternative therapies, it’s essential to get a medical diagnosis to understand the root cause of your pain. And remember—Dr. Google is not a substitute for professional medical advice!

Ready to Take the First Step?

Knowledge is power, and you have the ability to make positive changes that can reduce your pain. If you’re ready to start making changes but need support, working with a therapist can provide guidance, accountability, and a fresh perspective. Have you checked my other blog about understanding what chronic pain is? You can find it here, and follow it up with becoming your own pain investigator here

Let’s have a conversation—book your FREE 15-minute consultation today and take the first step toward a pain-free life. [Click here to book your call!]

The post Tired of Living with Chronic Pain? These 5 Fixes Could Help You Feel Better appeared first on Kate Wilson Pilates and Wellbeing.

Cortisol, often called the “stress hormone,” plays a crucial role in keeping us energized and alert. It helps regulate metabolism, reduce inflammation, and control blood pressure.  However, when cortisol levels remain high for prolonged periods, it can lead to weight gain, anxiety, sleep problems, and digestive issues.  For midlife women, particularly those experiencing menopause, managing cortisol naturally is essential for maintaining overall health and well-being.

What is Cortisol and Why Does It Matter?

Cortisol is produced by the adrenal glands and helps the body respond to stress.  In an ideal world, cortisol levels would rise when needed and drop once a stressful event has passed.  Historically, this was essential for survival—imagine a zebra spotting a lion and needing an immediate burst of energy to escape.  However, in modern life, chronic stress creates multiple small spikes in cortisol throughout the day.  These constant elevations can increase inflammation, disrupt sleep, and make it harder to lose weight (which can already be a challenge for some women during the menopause years).

Best Ways to Lower Cortisol Levels Naturally

Fortunately, there are effective ways to regulate cortisol and support your health.  Here are some proven strategies:

1. Get Morning Sunlight to Reset Your Circadian Rhythm

Your body relies on natural light to regulate cortisol levels.  Start your day by opening the curtains or stepping outside for a few minutes.  Sunlight helps regulate your circadian rhythm, improve sleep quality, and support healthy hormone levels.

2. Avoid Coffee First Thing in the Morning

Drinking coffee on an empty stomach can spike cortisol levels, leading to energy crashes later in the day.  Instead, drink a glass of water first to rehydrate after sleep.  If you love coffee, have your first cup after 90 minutes and some food to minimize its impact on your stress response.

3. Stay Hydrated to Reduce Stress and Fatigue

Dehydration can trigger stress and fatigue, making it harder for your body to manage cortisol levels. Aim to drink at least two litres (eight large glasses) of water daily.  Keeping a reusable water bottle nearby can help you stay on track.

4. Practice Deep Breathing and Relaxation Techniques

Stress management techniques such as deep breathing, meditation, and mindfulness can significantly reduce cortisol.  Try the “4-7-8” breathing method: inhale deeply for four seconds, hold for seven seconds, and exhale for eight seconds. Sip breathing is also a good practice, check out my video of how to do it here

Humming or singing can also stimulate the vagus nerve, which helps activate the body’s relaxation response.  As a bonus, humming may even reduce snoring by strengthening throat muscles and improving acid reflux symptoms.

Small Lifestyle Changes for Big Health Benefits

Lowering cortisol levels naturally doesn’t require drastic changes—simple daily habits can make a big difference.  By prioritizing morning sunlight, adjusting your coffee routine, staying hydrated, and practicing relaxation techniques, you can support your body’s natural stress response and improve overall health.

By implementing these easy lifestyle changes, you’ll not only feel more balanced and energized but also reduce anxiety, improve sleep, and support a healthy metabolism. Try these strategies today to take control of your stress and well-being!

For personalised help book your FREE 15-minute chat here to see how we can work together to help you have a fabulous midlife.

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