Midlife Wellness Reboot
Video

Midlife Wellness Reboot

8 Modules 23 Lessons

About this course

Welcome to our Midlife Wellness Reboot Program. Midlife is a great time to take stock of our personal health and general well-being. Lots of things can be changing and menopause is often a catalyst for us to re-evaluate how we look after ourselves. Menopause symptoms can be an early warning that we may need to make changes if we want to live well long-term. Now is the time to invest in great nutrition, effective exercise habits and good mental health so we can thrive through midlife and beyond. 

In this program we'll be showing you how to achieve optimal wellness in the following specialist workshops with our wonderful Magnificent Midlife experts:

  • Menopause - because if this is bothering you, we need to get symptoms under control so you can move forward
  • Nutrition - working out what you need to eat to live well
  • Maintaining a healthy liver - to support your hormones and so much more
  • Weight-loss/maintenance - because midlife weight-gain is so easy to let happen but doesn't have to be inevitable 
  • Movement for life - because the more we move the better we feel - sitting down is the new smoking!
  • Optimal energy - because if there are issues with your energy levels you can't be your best
  • Emotional intelligence - a look at thought patterns and how to get clever about these so you can step into a new magnificent midlife

 

Course Structure

Midlife Wellness Reboot
3 Lessons

Menopause

Welcome to the menopause workshop! This workshop is all about the change that happens to us all in midlife, the good, the bad, and the rather marvelous.

Disclaimer: Rachel is not a medical practitioner but has spent the last decade learning about menopause since going through it early at 41, so she knows quite a lot. While she went on HRT because of early menopause, she came off it at 50. She's a big fan of managing menopause naturally when possible, so this is the main focus of this workshop. Do consult your doctor if in any doubt!

Resources

Possible Menopause-Related Issues - the full list

The Ultimate Natural Menopause Relief Checklist - 60+ Remedies To Try

Menopause Workshop Checklist

Habit/Activity Tracker

Sh! Women's Store

Lesson 1

In this lesson Rachel talks Menopause 101 – the basics of what it helps to know and how to re-evaluate it.

  • When it starts and how long it lasts
  • Likely symptoms
  • Negative perceptions
  • Time to pause
  • Re-framing it: mother nature telling us we can’t continue as we were
  • The power that comes post menopause – we’re ready to take on the world!

Resources

Possible Menopause-Related Issues - the full list

The Ultimate Natural Menopause Relief Checklist - 60+ Remedies To Try

Menopause Workshop Checklist

Habit/Activity Tracker

Sh! Women's Store

 

 

Lesson 2

In this lesson we look at all the ways to help manage symptoms:

  • Diet
  • Supplements
  • Alternative remedies
  • Exercise
  • HRT

Action to take:

Lesson 3

In this lesson, Rachel covers four particular issues often attributed to menopause and how you can manage these:

  • Insomnia
  • Hot flashes
  • Anxiety
  • Vaginal dryness

Action to take

Start tracking what symptoms you have and when they occur. What are the triggers? If you know the triggers, you are better able to manage the symptoms. 

Resources

Possible Menopause-Related Issues - the full list

The Ultimate Natural Menopause Relief Checklist - 60+ Remedies To Try

Menopause Workshop Checklist

Habit/Activity Tracker

Sh! Women's Store

 

Midlife Wellness Reboot
3 Lessons

Nutrition in Midlife and Beyond

It's hard to feel good if you haven't got your diet sorted. In this workshop we take a deep dive on what to eat to keep us healthy long-term.

There’s so much conflicting information about what we should and shouldn’t eat at any stage of life but particularly as we go through midlife and beyond. So we thought it would be super cool to talk to an expert.

We’ve worked with Wanda Briggs, a Nutrition Therapist on this workshop and Wanda has so many great things to say about what the best diet looks like both through menopause and beyond.

Resources

Nutrition In Midlife And Beyond Checklist

Lesson 1

In this lesson we cover:

  • Why nutrition is so important in midlife and beyond 
  • What a good midlife diet looks like
  • What we should eat more of and less of

Action to take:

  • Download the checklist
  • Write down what foods you typically consume in a week

Nutrition in Midlife Checklist.

Lesson 2

In this lesson we cover:

  • What foods can be used to ease specific menopause symptoms
  • What supplements can also help with menopause
  • What to avoid

Action to take:

  • Download the checklist
  • Evaluate any hormone related symptoms you may have and how you could help ease them by changing your diet

Nutrition in Midlife Checklist.

Lesson 3

In this lesson we cover:

  • What a healthy diet post menopause looks like
  • What the best proportions are for meat and vegetables
  • What foodstuffs help with particular conditions 
  • What the best diet is for longevity

Action to take:

Nutrition in Midlife Checklist

Midlife Wellness Reboot
3 Lessons

Healthy Liver

Our livers often come under a lot of pressure particularly in midlife. How can we use food and lifestyle changes to support hormonal fluctuations and most importantly to support the work our liver does at this time of transformation?

Nutritionist Louise Carr specializes in helping women answer these questions, so we can invest in our health now and enjoy long-term health in the future. If we look after our livers well in midlife, we are going to have a much easier time as we progress through perimenopause and post menopause too.

Resources

 Healthy Liver Checklist

Lesson 1

In this lesson we talk about 

  • How to keep our livers healthy
  • The perimenopausal hormonal dance
  • The spikes and troughs of hormonal change that lead to menopausal symptoms
  • Why mood swings happen
  • The role and impact of cortisol
  • Getting a handle on stress to help with our hormonal changes
  • The importance of nutrition in balancing our hormones

Action to take:

Lesson 2

In this lesson we talk about

  • The role of liver health in the level of symptoms we can experience during perimenopause (and beyond)
  • What the liver does to keep us healthy, hormonally balanced and what it needs to do that
  • Free radicals in the liver
  • Our need for anti-oxidants
  • How we need dense nutrition in midlife and how to get it
  • The importance of green vegetables
  • How to minimize menopausal symptoms through looking after the liver
  • How not looking after our liver speeds up the ageing process
  • Why bone broth is so good for us
  • The importance of fibre and how to get enough of it
  • The wonders of warm lemon water first thing in the morning

Action to take:

Lesson 3

In this lesson we talk about :

  • Why it may not be menopause causing health issues, especially relating to stress and anxiety
  • The impact of caffeine and alcohol on cortisol and liver health
  • Managing our energy levels in the morning and evening
  • Making the right choices to lower cortisol and manage anxiety
  • The benefits of legs up the wall pose
  • Eating an abundance of nutrition in midlife to set us up for long-term health
  • How licorice tea can support cortisol
  • The natural lift from a green smoothie

Action to take:

Midlife Wellness Reboot
4 Lessons

Weight-loss & Maintenance

In this incredibly useful and practical workshop with health and nutrition coach, and personal trainer, Lisa Swanson, we cover everything you need to know to both lose weight and maintain a healthy one. It's particularly focused on maintaining a good weight in midlife and beyond, and focuses in on our particular issues in this area.

We look at diet, what exercise we need to do, why and how often, and provide several fully body workouts you can easily do at home.

Resources

The Weight Loss Workbook

Full Body Circuit – (Resistance Bands)

Abdominal Circuit

Full Body Kettlebell & Stability Ball Circuit

 

Lesson 1

In this lesson we talk about what it's good for us to eat and drink when it comes to losing or maintaining our weight.

We cover:

  • How to go from frustration to success
  • How to get round the fact that it takes longer to shift excess weight
  • Why diets don't work and what to do instead
  • How to create a habit-based lifestyle
  • Setting yourself up for success
  • Top nutrition tips
  • The importance of drinking lots of water
  • Eating regular small portions of protein because we don't store it
  • The importance of including healthy fats in our diet
  • Why we don't actually need dairy products
  • Why you don't need carbs if you're relatively inactive 
  • The importance of eating more vegetables
  • Why processed foods are crap!

Action to take:

Lesson 2

In this lesson we talk about fitness and what our bodies need to reduce and maintain weight as we get older. The full body resistance bands workout at the end of this video lesson is also included as a separate video at the end of the workshop. 

In this video we cover:

  • How to work out smarter not harder
  • Why we put on weight as we age and what to do about that
  • Why our metabolism slows down as we age
  • What we can do to counter/accommodate our slower metabolism
  • Working out what works for each of us
  • Effective resistance training
  • How to avoid injury when increasing your exercise
  • How to change things up so the body doesn't get complacent and lazy!
  • The importance of sleep and recovery
  • Why sitting is not an option!
  • The best equipment to use at home
  • How to use the equipment 
  • The workout! 

Action to take:

Other Downloads:

Full Body Circuit - (Resistance Bands)

Abdominal Circuit

Full Body Kettlebell & Stability Ball Circuit

Lesson 3

In this lesson we talk about how to maintain good habits and not fall back into the bad old ones!

We cover:

  • How to avoid yo-yo dieting
  • How to stop re-gaining the weight once we've reduced it
  • How to keep the weight off long-term
  • Creating good habits long-term
  • Lapse vs. relapse
  • Progress not perfection
  • Going back to basics
  • Next steps - how to do more and get the results you want
  • An offer to join Lisa's online program and free Facebook group

Resources

The Weight Loss Workbook

Full Body Circuit - (Resistance Bands)

Abdominal Circuit

Full Body Kettlebell & Stability Ball Circuit

Lisa Swanson’s website, Body & Soul Coaching and Facebook Group Weight Loss After 50

The Workout Video

Here is the Workout Video. It includes a full body resistance bands workout that you can do at home. 

Click here to download The Workout Video

Here's a link to the resistance bands Rachel bought on Amazon UK

Midlife Wellness Reboot
3 Lessons

Movement For Life

Staying or getting fit is consistently the top or second issue for women in midlife and beyond in our surveys. And most of us know we need to work harder at getting enough exercise as we age, not less. Not just to keep the midlife spread from increasing but because our bodies need movement and our bones and muscles need to be exercised if they are to carry us well into later life. But getting enough exercise and movement can be hard to fit into our daily lives right? Well not any more! In this workshop you’re going to learn all about how to get and keep movement in your daily life and exactly what you can do to make that happen. And it isn’t at all hard!

We’ve worked with movement coach (and author, filmmaker and photographer) Dr Julie Angel on this highly motivational and practical workshop.

Resources

Julie's free movement course    Balance Self Assessment    Balance Drill

Lesson 1

In this lesson we cover:

  • What we mean by movement for life - it's not about working out!
  • Why we need to move more as we age instead of less, which is what usually happens
  • Why sitting all day is so bad for our general health as we age
  • How the way we think about movement affects our experience of it
  • How our bodies respond to more movement - they love it 
  • Why how we get up from the ground can predict our longevity
  • It's never too late to move more and learn more
  • How movement can heal

Action to take:

Lesson 2

In this video you'll learn:

  • Why losing our egos is so important for embracing more movement in our lives
  • How learning new movement can be an emotional process
  • Why it's important not to sell yourself short when investing in your future health and mobility
  • We each have our own movement story and no one starts something being perfect at it
  • The importance of belly breathing
  • The importance of balance and how easy it is to improve
  • Why it's great to spend time on the floor
  • How fear of falling makes us more disposed to fall
  • That we can still build muscle at 90

Action to take:

Lesson 3

In this lesson you'll learn:

  • How to set up a movement lifestyle and integrate movement into your daily life
  • The importance of making movement a priority
  • How you need to commit to movement change if it's going to happen - you're worth it!
  • How to change things in your environment for movement success
  • The importance of support and accountability in your movement journey 
  • How a playful approach is crucial!

Action to take:

Midlife Wellness Reboot
3 Lessons

Optimal Energy

Do you find yourself sometimes struggling to keep your energy up? Need rather too much caffeine to keep you going through the day? Are you struggling to get a good night’s sleep but are wide awake late at night?

In our optimal energy workshop we’ll be covering these and many other topics to do with achieving optimal energy so we can get on with the cool stuff and not find ourselves held back by our flagging energy!

Sound good?

Resources

Optimal Energy Workbook   Optimal Energy Checklist

 

Lesson 1

In this lesson we cover:

  • Functions of the adrenal glands
  • How the adrenal glands affects our body during menopause
  • The importance of the adrenal hormone

Action to take:

  • Download the workbook and the checklist

Optimal Energy Workbook and Optimal Energy Checklist

Lesson 2

In this lesson we cover:

  • Symptoms of adrenal fatigue syndrome (AFS)
  • How to manage stress better
  • Why sleep is critical to optimal energy

Action to take:

  • Download the workbook and checklist

Optimal Energy Workbook and Optimal Energy Checklist

Lesson 3

In this lesson we cover:

  • Symptoms of adrenal fatigue syndrome (AFS)
  • How to manage stress better
  • Why sleep is critical to optimal energy

Action to take:

  • Download the workbook and checklist

Optimal Energy Workbook and Optimal Energy Checklist

Midlife Wellness Reboot
3 Lessons

Emotional Intelligence

In this fabulously useful and practical workshop we look at how to cultivate greater self-awareness, what to look out for, how to change our emotional responses and cope better with change in our lives. Because the quality of our lives can increase dramatically when we know ourselves well enough to get out of our own way!

Resources

Emotional Intelligence Workbook.

Lesson 1

In this lesson we cover:

  • Developing an understanding of self-awareness
  • Operating on automatic pilot.
  • Automatic thinking.
  • Taking time to take notice.

• How well do you know yourself?

• Are you honest with yourself?

• Do you know and understand your strengths and weaknesses?

• Are you living with a sense of purpose?

• Have you set goals for your life?

• Do you believe in and trust yourself?

Action to take:

Lesson 2

In this lesson we cover:

The elements of emotional intelligence

• Emotion and self awareness
• Self regulation
• Motivation
• Social skills
• Empathetic understanding

Taking responsibility for what it is you want. Being assertive (not conflictual).

The role of good boundaries.

Action to take:

Lesson 3

In this lesson we cover:

Developing conscious self-awareness as the key to a greater personal sense of inner peace.

• Developing your awareness of what's important to you

• Are you taking steps to achieve/meet those things?

• What can you say NO or YES to in your life?

• Look inside for direction

• Trust and like yourself

Change takes willingness and time to actively implement a new behaviour

  1. Identify a specific change you would like to make
  2. Work out how and when you will practice those changes
  3. Take time to take notice…. Be consciously aware of making those changes

Watch – notice – don’t judge.

Action to take:

Midlife Wellness Reboot
1 Lesson

Wrap-up

Well done on completing the Midlife Wellness Reboot Program! 

Click through to watch Rachel's wrap-up video. 

Well done on completing the program!

Well done on completing the Midlife Wellness Reboot Program! I hope you found it useful and are already putting things in place and feeling great. 

Click the link above to watch Rachel's wrap up video. 

 

Find out more about 1-1 Mentoring with Rachel.

Find out more about the Magnificent Midlife Members Club

 

Pen