🌸 REAL SELF-CARE STARTS HERE
A Mini Action Plan to Nourish, Restore & Reconnect in Midlife
You don’t need a glow-up.
You need a breather.
A moment.
A reset.
And a reminder that self-care isn’t about looking a certain way it’s about feeling whole again.
This free guide helps you trade pressure for peace and perfectionism for presence so you can start thriving in midlife, not just surviving it.
Midlife can feel like a rollercoaster of hormone shifts, fatigue, and emotional ups and downs.
So let’s put the focus where it belongs: on how you feel, not how you look.
In this gentle but powerful guide, you’ll explore:
✨ Nutrition that fuels not restricts
🧘♀️ Recovery-based yoga to calm your system
🧠 Practical tools for managing stress
🩷 Self-talk practices rooted in compassion
Because let’s face it:
You’d never speak to a friend the way you sometimes speak to yourself.
So this week, we flip the script and start treating yourself like someone you deeply care about.
Rate yourself (1–10) in each area below:
🛏 Sleep quality:
🌬 Stress management:
🍲 Nutrition that feels good:
🧘♀️ Rest and recovery:
🔋 Honouring your energy levels:
🛑 Setting boundaries:
Now choose one area to focus on this week.
You don’t have to fix everything you just need to start.
Forget calories, macros, and fads.
This week, ask: Does this food help me feel energised and balanced?
Use our quick-start guide to simple, mood-boosting meals that support hormonal health without restriction.
Pick two days this week to try our included recovery-based yoga flow or a gentle walk with intention.
Move to calm, not to burn.
Use movement to ground your body and give it thanks not punishment.
Here is a free yoga class for you from our brilliant yoga instructor Sarah
https://carafitness.co.uk/programs/intermediate-yoga?cid=4089160&permalink=sarah-yoga-int-4-e0c43c
The kind that listens when you’re tired.
Feeds you when you’re hungry.
Says no when you’ve had enough.
And speaks to you like you matter because you do.
🌟 Want to go deeper?
If this guide resonated with you, you’ll love our 8-week Embrace & Empower plan inside the Cara Fitness app. It’s designed to help you rebuild your relationship with your body through movement, mindset, and midlife support.
Join us and start loving your body like never before. 💗
✨ Plus get 7 days free + 20% off inside the Cara Fitness App with code CARA20
Use code CARA20 for a 20% discount after the FREE trial
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Meet Cara - Your Midlife Fitness Coach
Transform your body, reduce menopause symptoms, and feel amazing with quick, effective 15-minute workouts designed just for you.
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Ready to Thrive in Midlife?
I'm Here to Help YOU Get Fitter, Healthier, and Happier!
As your Menopausal Fitness coach I will guide you through your journey. Whether it's fitness, wellness or navigating the changes of menopause Cara Fitness is here to support you!
Have questions? Reach out to me on social media, I'm happy to help!
START your transformation today with Cara Fitness.
Enjoy a 7-day free trial on any of our plans. Plus, save 20% on your first payment with the code CARA20 at checkout.
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Cara Fitness has been purposefully created for women, midlife and beyond.
There's something for every mood, every level, every goal.
Join Thousands of Women Thriving in Midlife
Here's what they have to say about their Cara Fitness journey:
I have a whole new mindset since finding Cara Metz the menopausal fitness master, motivator who leaves you wanting more with her realness and amazing 15 min workouts !!!!! 
Susan Marie
Subscriber
What can I say. Cara Metz truly understands her tribe and approaches us all as individuals at the same time. This makes a huge difference when you feel so understood and supported, gives you a lift.
The group of women here, worldwide, are incredible. We all have our own ups and downs and the reward of being here is feeling genuinely cared for.
I lost my way about 18 months ago and briefly left the group feeling quite lost. It soon became apparent that I was menopausal and that Cara Metz was exactly what I needed! I rejoined and am a very happy woman for it, thank you to every single member.
Nadine Pruce
subscriber
How can one sum up Cara?
Well life is like a train ride, we will meet many new passengers on our journey, but the inspiration, encouragement , friendships and support that you experience on this train ride with Cara Metz will make an everlasting impact on you! You will learn to give yourself grace, to get up and move, to make healthier eating choices, to embrace menopause instead of feeling frustrated and trying to run from it because you can’t !!! You will learn to love yourself just as you are… you be you 
Mary Pritchett Gueldenzopf
subscriber
Cara fitness has taught me how to understand the changes due to menopause and learn to love my body again through realistic fitness classes that have made an incredible difference. Meditation, that has helped me not to feel like I'm losing my mind . Cara has given you a sense of normality which is definitely needed at this time in our lives and she's created a community of women who are all going through these daily challenges and are incredibly supportive on the good days and the bad. In a nutshell, Cara fitness is just simply addictive.
Claire Leadbeater
Subscriber
Cara has redefined what it means to workout after 50. I feel energized and motivated again because of Cara and the community.
Cheryl Corley Strom
subscriber
Cara is encouraging, empathetic and kind. So happy to have found her app. It’s like having my own little personal trainer in my iPad. I actually look forward to working out now as the 15 minute workouts are manageable and worthwhile. There is so much content available and the programs are well structured. I feel committed, motivated and strong and I am excited to see my progress!! Thankyou Cara fitness!
Tiff Wall
subscriber
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A message from me, Cara, to you.
'Surely 15 minutes is not enough, what else do you do?'
This is the question I get all the time. It works because it allows you to stay consistent. All the time you put too much pressure on yourself to workout, you find it difficult to stay consistent because you tend to stop when life throws a curve ball your way!
AND LIFE ALWAYS THROWS CURVE BALLS!
Having the mantra 'it is just 15 minutes' let's you know it will be over before you know it! Therefore allowing a sustainable workout lifestyle to be born. We work on mindset and nutrition for women over 40 too and this will all become clear once you become part of the Cara Fitness family.
Your Best You is Right Here
Now is the time to put yourself first!
Start your 7-day free trial now!
