https://www.blossomwithrosie.co.uk/blog daily 0.75 2026-03-16 https://www.blossomwithrosie.co.uk/blog/why-i-created-the-lift-create-amp-thrive-day monthly 0.5 2026-03-16 https://www.blossomwithrosie.co.uk/blog/stop-pulling-weeds-start-planting monthly 0.5 2026-03-05 https://www.blossomwithrosie.co.uk/blog/free-apps-to-help-women-get-strong monthly 0.5 2026-02-21 https://www.blossomwithrosie.co.uk/blog/overcoming-the-pain-of-arthritis monthly 0.5 2026-01-19 https://www.blossomwithrosie.co.uk/blog/christmas-isnt-a-break-from-healthy-living monthly 0.5 2025-10-23 https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/a9cdefab-958d-4152-bd06-eec1013fd92b/Christmas+isn%27t+a+Break+from+Healthy+Living-+it%27s+part+of+it Blog - Christmas isn’t a break from healthy living - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.blossomwithrosie.co.uk/blog/marketing-diet-culture-legacy monthly 0.5 2025-10-04 https://www.blossomwithrosie.co.uk/blog/self-care-as-a-radical-act-why-looking-after-your-body-matters-more-than-ever monthly 0.5 2025-09-18 https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/c68a65fc-0895-4db3-80aa-6567a6160b98/Audre+Laude+quote Blog - Self-care as a radical act: Why looking after your body matters more than ever - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.blossomwithrosie.co.uk/blog/how-do-you-know-if-youre-in-perimenopause-or-menopause monthly 0.5 2025-08-21 https://www.blossomwithrosie.co.uk/blog/stronger-together-the-power-of-community-in-strength-training monthly 0.5 2025-06-02 https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/d53ac230-6daa-4ee4-ae28-152c7b558a26/Untitled+design+%2812%29.png Blog - Stronger Together: The Power of Community in Strength Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/1738083894745-DZXBX9CPTR1J2YA0LJI6/DSCF8499_Crop%2B2%2Breduced%2Bsizejpeg.jpg Blog - Stronger Together: The Power of Community in Strength Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.blossomwithrosie.co.uk/blog/what-i-wish-you-knew-especially-if-youre-35-and-feeling-stuck monthly 0.5 2025-05-19 https://www.blossomwithrosie.co.uk/blog/7-years-alcohol-free-why-it-matters-after-menopause monthly 0.5 2025-05-12 https://www.blossomwithrosie.co.uk/blog/why-sleeping-in-the-heat-is-so-hard monthly 0.5 2025-06-22 https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/b92b6c76-7c41-417e-866c-37b6512ecfea/IMG_9079.jpeg Blog - Why Sleeping in the Heat Is So Hard You’re lying there, staring at the ceiling. It’s hot, your sheets feel sticky, and sleep is nowhere to be found. Sound familiar? If you're over 40 and navigating perimenopause or menopause, you’re not imagining it, sleeping in the heat can feel impossible. I know this only too well and remember years ago searching around for information that could make it easier. But it’s not just the temperature working against you. Hormonal changes, life stress, and the natural evolution of sleep as we age all play a part. In this blog, I’m looking at why sleeping at this time in our lives is particularly tricky but importantly some of things you can do about it. There’s so much more to say on sleep and lots of the other subjects in this blog post but I hope you find this post useful to help you go from “I can’t get no sleep” to like me, sleeping well most of the time! https://www.blossomwithrosie.co.uk/blog/why-walking-in-nature-is-a-hormonal-health-superpower monthly 0.5 2025-04-24 https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/5bd8fc9d-c804-42c3-bbd1-a50e976b7230/IMG_3538+%281%29.jpeg Blog - Why Walking in Nature is a Hormonal Health Superpower And the science backs it up. 1. Trees literally make us feel better. When we walk in wooded areas, we breathe in compounds called phytoncides, these are essential oils released by trees. Studies show these natural chemicals can: Lower cortisol levels (the stress hormone, which gets raised during peri/menopause) Improve immune function Reduce anxiety and depression It’s why “forest bathing” is now so popular but really, it’s something humans have instinctively done for centuries. 2. The soil beneath our feet can boost our mood. Soil isn’t just dirt. It’s alive with beneficial microbes. One, Mycobacterium vaccae, has been shown to stimulate the release of serotonin in the brain, this is the very same neurotransmitter targeted by many antidepressants. This means a walk in the woods (or even gardening) can genuinely lift your mood and support your mental wellbeing. https://www.blossomwithrosie.co.uk/blog/lets-talk-about-weight-loss-without-the-guilt monthly 0.5 2025-04-19 https://www.blossomwithrosie.co.uk/blog/are-you-yolking-why-you-shouldnt-ditch-the-egg-yolk-especially-in-perimenopause monthly 0.5 2025-04-07 https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/3c0c1f30-fc55-4674-8f56-87ebd48de0f0/Water+colour+egg+yolk+with+the+text+%27Are+you+Yolking%3F%27 Blog - Are you yolking? Why You Shouldn’t Ditch the Egg Yolk (Especially in Perimenopause) - You’ve probably heard it before: egg whites are “healthier,” yolks are “bad for cholesterol”? Clients often tell me that they’ve got rid of an egg yolk when making some lovely egg concoction. Well, I’m here to lovingly (but firmly) call BS. If you're a woman over 40 or anywhere in the perimenopause or menopause journey, egg yolks might just be one of your new best pals. What’s in an egg yolk that makes it a hormonal hero? Vitamin D – Essential for mood, bones, and immunity. Many women are deficient, especially in the UK. Choline – A brain boosting nutrient that supports memory, mood, and nervous system function. Healthy fats – Your hormones are made from fats. Cutting them out is a fast track to more fatigue, brain fog, and hormonal chaos. B vitamins – For energy production and nervous system support. https://www.blossomwithrosie.co.uk/blog/why-strength-training-is-a-total-game-changer-during-perimenopause-amp-menopause monthly 0.5 2025-04-03 https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/714405af-0d03-40c8-8b60-4657a2e7083c/BF018C3C-E005-47E0-B584-44DA97AA5F4A_1_105_c.jpg Blog - Why Strength Training is a Total Game-Changer During Perimenopause & Menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.blossomwithrosie.co.uk/blog/why-i-dont-talk-about-weight-loss-and-what-i-focus-on-instead monthly 0.5 2025-03-22 https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/728af9d5-0f15-49d5-a86c-79841829ca18/IMG_7073.jpeg Blog - Why I Don’t Talk About Weight Loss (And What I Focus on Instead) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.blossomwithrosie.co.uk/blog/why-your-personal-trainer-might-not-be-the-right-fit-for-menopause monthly 0.5 2025-01-30 https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/1738083859671-HIOR2GB2869EE3X6YB87/DSCF8499_Crop+2+reduced+sizejpeg.jpeg Blog - Why Your Personal Trainer Might Not Be the Right Fit for Menopause - Recently, I was speaking to someone who was considering training with me. She had been working with another personal trainer (a younger man) who, despite her coming armed with the latest research on menopause, wasn’t open to adapting his approach for her. She had shared with him the growing body of evidence that lifting heavy weights and incorporating supplements like creatine can greatly benefit menopausal people, not just for muscle strength but also for brain health. https://www.blossomwithrosie.co.uk/blog/why-energy-matters-and-how-you-can-beat-menopause-fatigue monthly 0.5 2025-01-20 https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/6416e1dc-f297-4fca-b39c-f62da8085b68/file.jpg Blog - Why Energy Matters and How You Can Beat Menopause Fatigue - Why Energy Matters and How You Can Beat Menopause Fatigue If you’re over 40 and feeling like your energy has packed its bags and left, you’re not alone. Fatigue during perimenopause and menopause can feel like dragging a lead weight through your day. But there is good news: you don’t have to accept it as your new normal. I know this struggle personally. At 15, I was diagnosed with glandular fever, which sparked a lifetime of battling chronic fatigue syndrome and post-viral fatigue whenever I got sick. Low iron levels kept anaemia lurking in the shadows, and, let’s be honest, my heavy drinking through adulthood didn’t help. Toss in the broken sleep of perimenopause, and I felt like my energy was a thing of the past. When I stopped drinking, I thought everything would be smooth sailing. Instead, I hit burnout—a surprisingly common experience during menopause. That’s when I got serious about learning from world-class experts and applying everything, I discovered to rebuild my energy. Today, I’m positively evangelical about the difference having energy makes. https://www.blossomwithrosie.co.uk/blog/fatigue-and-hormones-navigating-energy-changes-during-menopause monthly 0.5 2025-01-16 https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/d8fd6672-3b2b-4c9e-8d1a-7882a35da238/797866A6-236C-4EE1-9558-E06E66A50CAA.jpg Blog - Fatigue and Hormones: Navigating Energy Changes During Menopause - But why am I soo tired? Hormones play a leading role in our lives. For folks assigned female at birth (AFAB), there are three major phases of hormonal change: puberty, pregnancy, and perimenopause into menopause. These transitions shape not only our physical health but also our emotional and mental wellbeing. Let’s explore how these phases interconnect and why empathy and support are essential, especially during menopause. https://www.blossomwithrosie.co.uk/blog/5-foods-to-fuel-your-energy-during-menopause monthly 0.5 2025-01-09 https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/e1a2fccb-1a83-4fa9-838d-dbb7dfcd7bd7/IMG_3676.jpeg Blog - 5 Foods to Fuel Your Energy During Menopause Reducing processed foods that might zap your energy and including those that provide stable energy is key. Now is definitely not the time to cut carbohydrates. We need to fuel our bodies to feel our best, think clearly, stay active, and tackle everything on our to-do lists. In fact, you might even need to eat more than you have been. But this doesn’t mean piling on just any extra calories. Focus on nourishing your body with: Plenty of fruits and vegetables Whole grains like oats, quinoa, or brown rice Healthy fats like avocado, nuts, or olive oil https://images.squarespace-cdn.com/content/v1/654f4247a3425731c6e7a31c/e3eea018-0217-4bf4-8895-687230245bfa/1.jpeg Blog - 5 Foods to Fuel Your Energy During Menopause - Free Training: Beat Menopausal Fatigue If you’re eager to learn more about energy-boosting nutrition and dive deeper into other strategies for overcoming fatigue, join my free live training: 3 Essential Steps to Beat Menopause Fatigue and Regain Your Energy When: Thursday, 6 February at 6 pm Where: Online (details sent after signup) Cost: Free (just bring your tired self!) Click here to grab your spot now! Spots are limited, so don’t wait too long. Can’t make it live? No worries! 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