Move Through Menopause

25/10/2026

🚨 Ladies, are you getting pain on the outside of your hip?

If so, you might be making it worse without realising it!

❌ Stop aggressively stretching the area.
❌ Stop doing endless clamshells if they’re not helping.

Pain on the outside of your hip can often be linked to gluteal tendinopathy — irritation of the tendons that help support your hip. This really common in peri/menopause

The good news? 💜 You don’t necessarily need to stop exercising. You need the right exercises, at the right level.

✅ Start with gentle, tolerable strengthening.
✅ Avoid pushing through increasing pain.
✅ Gradually build up your strength and load as your symptoms allow.

And remember, more exercises don’t always mean better results. It’s about finding what YOUR hip can tolerate and building from there.

If you’re in your 40s or 50s and struggling with hip pain, you’re not alone — and you don’t have to just put up with it!

💬 Comment HIP if you’d like more advice on managing hip pain.

Follow Move Through Menopause for physio-led advice to help you stay strong, active and moving confidently through midlife. 💜

23/10/2026

Do you wake up tired, struggle to get through the day and feel as though you’ve got nothing left in the tank?

Fatigue is a common complaint I hear all the time from ladies during the menopause transition, and it can have a real impact on your quality of life.

But here’s something worth knowing: strength training isn’t just about building muscle or changing how your body looks.

It can help you build the physical capacity to cope with everyday life.

💜Build strength: Research shows that resistance training improves muscular strength in postmenopausal women.

💜Make everyday activities easier: As your strength and physical fitness improve, activities such as climbing stairs, carrying shopping and getting up from the floor may require less effort.

💜Support better sleep and mood: Exercise can help improve some menopause-related sleep and mood symptoms, which may contribute to how energised you feel.

💜Protect your long-term health: Maintaining muscle strength becomes increasingly important as we age. NICE specifically recommends discussing the importance of maintaining muscle mass and strength with women experiencing menopause.

Strength training isn’t a magic cure for all causes of menopause fatigue. It can have several contributing factors, including disrupted sleep, iron deficiency, thyroid problems, stress and other medical conditions.

That’s why we need a whole-person approach rather than assuming every symptom is simply down to menopause.

The first thing I recommend is getting a full blood test to check for any deficiencies.

However, as a physiotherapist, I believe strength training is one important tool we can use to help women build a stronger, more capable body for midlife and beyond.

Many of my ladies on my programme last have reported more energy after 8 weeks of strength training.

The goal isn’t to do more until you’re exhausted. It’s to build the strength and capacity to do more without feeling so exhausted.

Find out more about my 8 week strength and empowerment through menopause programme, link in bio 💪🏼

22/10/2026

If you’re getting pain here 👆STOP doing this stretch!

If you’re experiencing pain over the outside of your hip, this piriformis (figure-four) stretch might be making things worse.

If your pain is related to greater trochanteric pain syndrome (GTPS), stretching the glutes in this position can increase compression around the sensitive gluteal tendons and aggravate your symptoms.

So, what should you do instead?

🔹 1. Settle your symptoms first. Try applying ice wrapped in a towel for 10–15 minutes if it helps ease your pain.

🔹 2. Change how you sleep. If you’re a side sleeper, try placing a pillow between your knees to reduce pressure around your hips. Avoid lying directly on your painful side if it aggravates your symptoms.

🔹 3. Make sitting more comfortable. A wedge cushion can help raise your hips slightly and change the position of your hip joint. Find a position that feels comfortable and doesn’t increase your pain.

🔹 4. Start building your hip strength. Once your symptoms are more manageable, gradually introduce physiotherapy-led strengthening exercises at a level your hip can tolerate. The aim is to progressively improve your gluteal tendon and hip muscles’ capacity to cope with load — without repeatedly flaring up your pain.

The goal isn’t to avoid loading your hip forever. It’s to find the right level of load and build it up gradually. 💪

You don’t have to put up with hip pain or keep stretching your way through it!

💜 follow for more practical, physio-led advice to help you move with ease and confidence .

⚠️ Safety note: This advice is for general information only and may not be suitable for everyone. Outer hip pain can have several causes, so seek assessment from a qualified healthcare professional if your pain persists or worsens. Seek urgent medical advice for severe, sudden pain, inability to bear weight, or symptoms following a significant injury.

21/10/2026

If only women cared as much about their bone density as they do about their wrinkles… 👀

We spend a fortune trying to look younger, but what are we doing to protect our bodies as we age?

During perimenopause and menopause, falling oestrogen levels can accelerate bone loss.

Strength training isn’t just about looking good. It’s about staying strong, protecting your bones and maintaining your independence for years to come. 💪

You don’t have to lift heavy weights straight away. You just have to start.

Your future self will thank you.

Ladies, are you strength training for your future? Join me in my live, 8 week, physio-led programme FROM HOME, no heavy weights needed. 💪🏼 link in bio 💜

21/10/2026

Joining the 100 club at Iron Circle Fitness ! I only joined in June, so reaching 100 sessions just demonstrates my addiction 🤣. I never did any strength training until almost 3 years ago… now.. I couldn’t imagine not doing it 💪🏼 🙌🏻

20/10/2026

Ladies, if you’re in perimenopause or menopause, building strength should be a priority! 💪

You don’t need to start with complicated workouts or heavy weights. Start with the basics and build from there.

These are 3 simple exercises to get you going.

Want a little more structure and support? My 8-week MOVE Foundation programme is launching soon! 👀

Follow Move Through Menopause so you don’t miss the details.

19/10/2026

Have you noticed your body just doesn’t feel the same after 40?

Maybe you’re feeling stiffer when you get out of bed, your hips or knees are aching more, or you’re finding it harder to maintain your strength and energy.

And you’re wondering… is this just part of getting older?

The good news is, there are things you can do to help yourself feel stronger, move more comfortably and look after your body through midlife.

Let me know, what’s the biggest thing you’re struggling with at the moment?

Is it stiffness, aches and pains, low energy, or feeling weaker?

Tell me in the comments below. I’d love to hear from you!

18/10/2026

If anyone is struggling with painful feet, I highly recommend Katie. She is a podiatrist specialising in menopausal feet issues.

You don’t have to just put up with it! 💜

This World Menopause Day, let’s give our feet a place in the conversation. 👣💗

When your feet are uncomfortable, it can affect so much more than your feet.

Your walks.
Your work.
Your mood.
Your confidence about getting out and doing the things you enjoy.

What would feeling more confident on your feet mean for you?

Walking further?
Enjoying a day out?
Looking forward to a holiday without worrying about every step?

Those are the things I want to help you work towards through the Menopause Foot Reset.

To mark World Menopause Day, you can try Week 1 FREE for seven days inside Momentum Through Menopause.

You’ll also have access to menopause education, practical foot health advice, our community and a live welcome Zoom call with me on Tuesday at 8pm UK time.

👉 Start your trial: https://www.skool.com/momentum-through-menopause/about

Seven days free, then $27 USD/month unless you cancel before your trial ends.

The joining window closes tomorrow, Monday 19 October, at 8pm UK time.

Perhaps today is the day you make a little space for your feet. 💗

18/10/2026

💜 WORLD MENOPAUSE DAY — A LITTLE SOMETHING FOR YOU!

Today is World Menopause Day, and I want to celebrate all the women who are navigating midlife and investing in their health. 💜

As a physiotherapist with over 20 years of experience and a menopause movement coach, I know how important it is to keep moving, build strength and feel confident in your body as you move through menopause and beyond.

That’s why I’ve created Move Through Menopause — my 8-week, physio-led, fully supported and guided programme to help you build strength, ease aches and pains, build confidence and make movement part of your life, all from home.

✨ For today only, I’m offering £20 off!

Instead of £149, you can join the next 8-week programme for just £129.

Our next programme starts on 2 November, so now is the perfect time to invest in yourself and start building habits that will support you for years to come.

💜 Use code WORLD20 at checkout.

Offer ends at midnight tonight. No pressure, just a little encouragement to put your health first.

Comment MOVE or send me a message if you’d like to know more! I’ll send a short video on how it works and why my programme is different from generic online exercise programmes 💜

17/10/2026

What an absolute inspiration this pair are! Just proves you are never too old to start strength training 💪🏼 🏆