🌸 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
Start your free 7-day trial
Meet Cara - Your Midlife Fitness Coach
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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!
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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!