<![CDATA[Denise Yeats Coach | Personal Trainer | Event Producer

<![CDATA[Denise Yeats Coach | Personal Trainer | Event Producer - Blog posts]]>Sun, 28 Jun 2026 06:07:00 +0000Weebly<![CDATA[Beating the Heat: A Guide to Hydration and Cooling for Women in Menopause]]>Tue, 16 Jun 2026 00:00:00 GMThttps://www.deniseyeats.co.uk/blogposts/beating-the-heat-a-guide-to-hydration-and-cooling-for-women-in-menopause

As the UK braces for increasingly frequent heat waves, the challenge of staying cool and properly hydrated becomes even more critical, especially for women navigating perimenopause and menopause. What I learned during my recent UltraQuad challenge, when I experienced the early warning signs of heatstroke, reinforced just how essential it is to understand our changing bodies and arm ourselves with science-backed strategies for thermal regulation.
When Your Body's Cooling System Changes
Our bodies are remarkable machines, using water as nature's most efficient cooling system. When we exercise or face high temperatures, we sweat to release heat and maintain our core temperature. It's a beautifully orchestrated process—when it's working optimally.
But as we enter perimenopause and menopause, hormonal changes throw our internal thermostat into chaos. The research is clear: our bodies' relationship with heat and hydration fundamentally shifts during this life stage.
The hormonal reality check:

Thirst sensation diminishes - that internal alarm bell that tells us to drink becomes quieter, making conscious hydration efforts essential
Thermoregulation goes haywire - with declining oestrogen, we start sweating much earlier than we used to, often without the usual warning signs that we're overheating
Dehydration risk skyrockets - hot flushes and night sweats compound the problem, creating a perfect storm for fluid loss

The Science Behind Female Hydration
Dr. Stacy Sims' groundbreaking research has illuminated why hydration isn't just about drinking more water—it's about understanding how hormonal fluctuations affect our body's water management systems. Her work reveals that women in menopause face unique challenges:
When oestrogen levels drop, our bodies lose their efficiency at conserving sodium and maintaining blood volume. This means we're fighting an uphill battle against dehydration, even when we think we're drinking enough. With less water in our blood, the blood becomes more viscous, forcing our hearts to work harder. Heart rate climbs, power output drops, core temperature rises, and fatigue sets in faster than it used to.
The solution isn't just drinking more—it's drinking smarter. When we maintain higher body water levels, our temperature control improves dramatically because our bodies can more effectively move heat around our system.
Strategic Cooling: The Glabrous Skin Advantage
Enter the fascinating research from Dr. Andrew Huberman on strategic cooling through our glabrous skin areas! I found this really interesting as someone who has for years thought that pouring water over my head in hot conditions is helpful, in fact this is not very effective at all. We now know that there are specialised regions—the palms of our hands, soles of our feet, and upper cheeks, which contain unique blood vessel structures that make them incredibly efficient at heat exchange.
Unlike regular skin, these glabrous skin areas have arteriovenous anastomoses (AVAs)—special blood vessels that can rapidly shunt blood close to the surface for cooling. When we apply cold to these areas, we're essentially turbocharging our body's natural cooling system.*.

My UltraQuad Reality Check
This science became intensely personal during my UltraQuad challenge last year. Despite thinking I was well-prepared, I found myself experiencing the early warning signs of heatstroke after the event ended. The feeling of disorientation, overheating but not sweating, and a elevated heart rate were unmistakable red flags.
Thanks to my First Aid training, I immediately reached for my emergency ice pack and applied it to the palms of my hands and my cheeks—targeting those crucial glabrous skin areas. The relief was almost immediate. My heart rate began to drop, the nausea subsided, and I could feel my core temperature stabilising.
This experience was a stark reminder that even when we think we're hydrated and prepared, our changing bodies can surprise us. It reinforced the importance of having both prevention strategies and emergency protocols in place.
Your Heat Wave Action Plan
As we face more frequent extreme temperatures, here's your science-backed strategy:
Before the heat hits:

Start each day with intentional hydration—don't wait for thirst
Include electrolytes, not just water, especially if you're experiencing frequent hot flushes
Plan cooling strategies for your most vulnerable times of day

During hot weather or exercise:

Apply cold to glabrous skin areas: palms, feet, and upper cheeks
Carry cooling towels or ice packs specifically for these zones
Monitor your body's signals more closely than you used to—they may be more subtle now

Emergency protocol:

Know the signs of heat stroke or heat exhaustion: dizziness, nausea, rapid heart rate, excessive sweating or sudden cessation of sweating
Always carry an emergency cooling method (instant ice pack, cooling towel)
Apply cold immediately to palms and cheeks while seeking shade and hydration

The Bigger Picture
Understanding these changes isn't about limitation—it's about adaptation and empowerment. When we know how our bodies are changing, we can work with these changes rather than against them. The research from experts like Stacy Sims and Andrew Huberman gives us the tools to not just survive but thrive during this transition.
As someone who coaches women through these life stages, I've seen time and again how knowledge becomes power. When we understand why our bodies respond differently to heat and hydration, we can adjust our strategies accordingly and continue pursuing the activities and challenges that bring us joy.
Your body is still capable of incredible things—it just needs different support strategies than it used to. With the right knowledge and preparation, even the most challenging heat waves become manageable.
Stay cool, stay hydrated, and stay informed. Your future self will thank you for the investment in understanding and supporting your changing body.
Thankfully I can very much smile about my achievement in my UltraQuad in the extreme heat and that I could apply this knowledge!
* https://www.hubermanlab.com/episode/supercharge-exercise-performance-and-recovery-with-cooling

]]><![CDATA[Mind Over Muscle: How Mental Training Improves Physical Performance for Women in Midlife]]>Thu, 29 Jan 2026 13:36:49 GMThttps://www.deniseyeats.co.uk/blogposts/mind-over-muscle-how-mental-training-improves-physical-performance-for-women-in-midlife

When I created my own 24-hour UltraQuad endurance challenge at 57, the voice in my head wasn’t entirely supportive. “You’re not young enough for this.” “What are you trying to prove?” “This is going to hurt.”
Does this sound familiar?
What that inner critic didn’t understand is that I do hard things because of my age, not despite it. Every challenging physical pursuit, from cold water swimming to endurance events, becomes a conversation with my physiology rather than a battle against it.
This distinction matters more than you might think. When people ask me how I can take on these challenges, I always say they’re as much a mental test as a physical one.
Why Your Approach to Challenge Matters
When we approach physical challenges as something to conquer, dominate, or survive, we activate our sympathetic nervous system—the fight-or-flight response. Stress hormones flood our system. Our muscles tense. Our breathing becomes shallow. We literally work against ourselves.
But when we approach the same challenge as a collaboration with our body, something shifts. We engage our parasympathetic nervous system alongside the sympathetic. We find flow states and we access reserves of strength we didn’t know existed.
The Science of Mind Over Muscle
Research consistently shows that mental state directly impacts physical performance. Perceived exertion studies demonstrate that when we expect something to be difficult, it becomes more difficult and our brain actually recruits fewer motor units. Meanwhile, visualisation research shows that mental rehearsal activates the same neural pathways as physical practice, improving performance without moving a muscle.
Self-talk studies reveal something even more remarkable: positive internal dialogue can increase strength output by up to 24%. And flow state research confirms that when we’re fully present and engaged, we access greater endurance, strength, and coordination.
This isn’t about toxic positivity or pretending things don’t hurt. It’s about changing your relationship with discomfort.
From Surviving to Thriving: A Personal Experience
During that 24-hour challenge, there were moments when every cell in my body screamed to stop. The former me would have gritted through it, fighting every step. Instead, I started asking different questions: What is my body actually telling me? Can I soften around the discomfort rather than bracing against it? What if I thanked my legs for carrying me rather than cursing them for hurting?
This shift from resistance to curiosity transformed the experience. The physical discomfort didn’t disappear, but my relationship with it changed completely.
The Hormonal Connection for Women in Midlife
For women navigating perimenopause and menopause, this mind-body connection becomes even more critical. Declining oestrogen affects our stress response, recovery, and pain perception. When we layer performance anxiety or negative self-talk on top of these hormonal changes, we create a perfect storm of underperformance.
But when we train our mental state alongside our physical capacity, we can actually work with these changes rather than against them. Mindful training reduces cortisol production. Positive visualisation improves recovery. Present-moment awareness enhances motor control. Self-compassion speeds healing.
Practical Mental Training Strategies
Here are techniques I use with my clients and in my own training:
Before Training
Create a mental transition before you begin. This might be three deep breaths with a positive intention, a gratitude practice for your body’s capability, or visualising successful movement patterns.
During Training
Notice your self-talk and consciously shift it. Instead of “This is too heavy,” try “This is challenging me perfectly.” Rather than “I can’t do this,” perhaps “I’m learning to do this.” Replace “I’m too old” with “I’m experienced and strong.”
Focus on process rather than outcomes. Instead of fixating on lifting a certain weight, concentrate on maintaining form, breathing through each rep, or staying present with the movement.
During challenging sets, practice what I call “discomfort meditation.” Notice where you feel tension. Breathe into those areas. Soften what doesn’t need to be engaged. Thank your body for its effort.
Remind yourself of past achievements and break things down. Tell yourself you’ve done harder things before. Tick off progress in manageable chunks—one quarter done, halfway there and so on.
After Training
Take time to acknowledge what you accomplished. Note one thing that felt powerful. Set an intention for recovery.
The Ripple Effect
When you master your mental state during physical challenges, it ripples into every area of life. The confidence you build in training becomes courage in work meetings. The resilience you develop through exercise becomes emotional strength in relationships. The presence you cultivate during a cold water swim becomes mindfulness in daily life.
Finding Your Challenge
You don’t need to sign up for 24-hour endurance events to apply these principles. Your challenge might be returning to exercise after years away, lifting weights for the first time at 60, managing chronic pain while staying active, or simply showing up consistently when motivation wanes.
Whatever your challenge, remember that your mental state is as trainable as your muscles. The thoughts you bring to your training shape your results as much as the programme you follow.
Try This
Choose one training session this week to practise training from the inside out:
Set a mental intention before you begin. Monitor your self-talk throughout. When things get difficult, get curious rather than critical. Practise one discomfort meditation technique. End with acknowledgment and gratitude.
Notice what shifts when you train your mind alongside your body. You might discover that your greatest strength lies not in your muscles, but in the conversation between your mind and body.
Do you want to explore how mental training can transform your physical performance during perimenopause and menopause? I work with organisations to deliver talks and with women one-to-one to build both physical and mental strength. Get in touch to find out more.

]]><![CDATA[Strength Snacks: Building Power in Bite-Sized Pieces]]>Wed, 05 Nov 2025 15:13:24 GMThttps://www.deniseyeats.co.uk/blogposts/strength-snacks-building-power-in-bite-sized-pieces

In my work with women juggling demanding careers and caring responsibilities, I hear the same experiences. You're racing between school pick-up and work calls, squeezing in elderly parent appointments between your own deadlines, or grabbing food whenever you can between work deadlines. For my clients in emergency services like the firefighters and police officers switching between nights and days, finding time for fitness feels impossible.
But strength training doesn't have to come in hour-long packages. Just as we've learned to fuel our bodies with healthy snacks when full meals aren't possible, we can build and maintain strength through "exercise snacking" - short, powerful bursts of movement that fit into the margins of our overcrowded days.
The Problem with Doing Too Much
I hear it all the time from women who finally carve out time for exercise, but convince themselves they need to make it "worth it" with 60-90 minute sessions. They push through exhaustion, skip recovery, and wonder why they're burnt out after two weeks. Where in actual fact short, high-intensity sessions are often far more effective than lengthy workouts, especially when you're already managing high-stress responsibilities. Your body responds better to focused 10-15 minute bursts than to exhausting slogs that leave you depleted for your next shift or caring duties. (See a previous article I wrote here about the power of short HIIT sessions).
What Are Strength Snacks?
Think of strength snacks as 3-5 minute mini-workouts that you can scatter throughout your day. No equipment room required, no gym clothes, and absolutely no guilt if you only manage one or two instead of three. These micro-sessions might seem insignificant, but research shows that accumulating exercise in short bouts can be just as effective as longer sessions for building strength and improving health.
Simple Strength Snacks for Busy Days
The Kitchen Counter Push-Up Set (3 minutes) While the kettle boils or dinner simmers, place your hands on the counter and knock out 10-15 incline push-ups. Rest 30 seconds. Repeat 3 times. Perfect for those 5am starts before an early shift, or while making your elderly parent's evening meal.
The Staircase Power Minute (1-2 minutes) Every time you use the stairs at home or at work, take one extra trip up and down. Step up with power, focusing on using your glutes and thighs. For an advanced version, take them two at a time or add a knee drive at the top of each step.
The Waiting Room Wall Sit (2-3 minutes) Whether you're waiting the GP surgery with a relative, standing outside a dance class pick-up, or you find yourself with some time between emergency calls, find a wall. Slide down into a seated position, hold for 20-30 seconds. Stand and shake it out. Repeat 3-4 times. Your colleagues might give you odd looks, or they might just join in!
The Desk Break Leg Series (4 minutes) For those office-based days or when completing paperwork between calls: stand behind your chair for support. Do 15 calf raises, 15 single-leg deadlifts (each side), and 15 squats. This takes less time than your computer takes to log into multiple systems, and it's far better for your mood.
The TV Ad Break Core Challenge (2-3 minutes) After a long shift or caring day, during ad breaks (or between Netflix episodes), hit the floor for 20 seconds of plank, 20 seconds of side plank each side, and 20 seconds of glute bridges. It's amazing how strong you can get during your downtime.
Making It Work in Real Life
The beauty of strength snacking is its flexibility, and the key is to link these exercises to activities you're already doing. Behavioural scientists call this "habit stacking," and it's remarkably effective. Attach a strength snack to existing routines: lunges while your coffee brews, squats while brushing your teeth, or do some push-ups before your post-shift shower.
The Compound Effect
Just three 3-minute strength snacks spread across your day equals nearly 10 minutes of strength work. Do this five days a week, even across varying shift patterns, and you've accumulated 45 minutes of focused strength training without ever "finding time" to exercise. Over a month, that's three hours. Over a year you will find you have gained some serious strength.
But the benefits extend beyond the physical. Each completed strength snack is a small victory, a moment where you chose yourself. For those of you who spend your days caring for others - whether that's patients, elderly parents, the general public, or growing children, these moments are all small deposits in your own wellbeing account.
Permission to Start Small
If three strength snacks feel like too much after a brutal shift or day at work, do one. If a full minute of wall sits seems impossible, start with 20 seconds. The goal is just to get into a habit. I am a big fan of the mantra ‘under promise and over deliver’ as I usually find that by the time you have committed to just one minute of something you will probably do just a little bit more. This will all add up to build strength, both physical and mental, through consistent, small actions that honour both your constraints and your commitment to your health.
Your strength journey doesn't need to wait for the "perfect" time or shift pattern. It can start right now, right where you are, with whatever time you have.

]]><![CDATA[Finding Balance: Beneficial Stress for Stronger Bones and Muscles]]>Wed, 05 Nov 2025 00:00:00 GMThttps://www.deniseyeats.co.uk/blogposts/finding-balance-beneficial-stress-for-stronger-bones-and-muscles

This week marks International Stress Awareness Week, and as a women's health and performance coach, I believe this is the perfect opportunity to explore how stress impacts women's bodies differently. Most importantly, let's look at how we can harness certain types of stress while minimising others for optimal health and performance.

Not All Stress Is Created Equal
When we hear the word "stress," most of us immediately think of the negative: racing thoughts, tight shoulders, disrupted sleep. But I want to reframe our understanding of stress.
Some stress is actually beneficial - even necessary - for our growth and development. This "eustress" or good stress is what helps build stronger bones and muscles when we lift weights. It's what triggers our bodies to adapt and become more resilient after cold water immersion. It's the temporary challenge that makes us stronger.
The problem arises when we experience chronic stress without adequate recovery periods, particularly as our hormonal landscapes shift throughout our lives.

Understanding Female Physiology and Stress
Our hormonal fluctuations throughout the month and across different life stages significantly impact how our bodies respond to stress.
During perimenopause and menopause, declining oestrogen levels affect everything from bone density to muscle mass maintenance, making certain types of physical stress even more important. However, these same hormonal shifts can make us more vulnerable to the negative impacts of chronic stress.

Cortisol: The Double-Edged Sword
Cortisol, often called the "stress hormone," plays a vital role in our daily functioning. It helps regulate metabolism, reduce inflammation, and control sleep-wake cycles. The natural peak of cortisol in the morning helps us get out of bed and start our day with energy.
However, when stress becomes chronic, cortisol levels can remain elevated, creating a cascade of effects particularly problematic for women:

Disrupted hormone balance: Chronic stress can interfere with reproductive hormone production, potentially worsening PMS, perimenopause, or menopausal symptoms
Compromised recovery: High cortisol levels can impair muscle repair after exercise
Reduced bone density: Prolonged elevated cortisol can contribute to bone loss, especially concerning for women already at higher risk of osteoporosis
Increased abdominal fat storage: Stress-related weight gain often centres around the midsection, which carries higher cardiometabolic risk

Harnessing Good Stress for Stronger Bodies
Let's have a look at how we can distinguish between beneficial stress that builds resilience and chronic stress that depletes you. Here's how we can harness good stress for strength and vitality....

Bone-strengthening stress: Progressive resistance training creates the mechanical stress needed to stimulate bone growth and prevent age-related bone loss. This becomes increasingly important during perimenopause and beyond, when declining oestrogen accelerates bone density loss.
Muscle-building stress: Strategic strength training creates the microtears in muscle tissue that, when properly recovered from, lead to stronger, more metabolically active muscles. This is crucial for maintaining metabolism and functional strength as we age.
Metabolic stress: Brief intervals of high-intensity exercise can create beneficial metabolic stress that improves insulin sensitivity and cardiovascular health without overwhelming your system.
Hormetic stress: Practices like cold water therapy create temporary stress that triggers adaptation and resilience when done appropriately. This can strengthen your nervous system's response to all forms of stress.

Managing Detrimental Stress
While embracing beneficial forms of physical stress, we must simultaneously develop strategies to minimise chronic, harmful stress:
Periodisation and recovery: Understanding your menstrual cycle (if applicable) or your unique response patterns allows us to structure training intensity appropriately, emphasising recovery during higher-sensitivity phases.
Stress-hormone harmonising: Specific nutrition strategies, timed appropriately around exercise and throughout your hormonal cycles, can help mitigate stress responses and support recovery.
Mindful movement practices: Incorporating restorative movement like yoga or tai chi can activate the parasympathetic "rest and digest" system, countering the effects of chronic stress.
Sleep optimisation: Creating personalised sleep rituals that work with your hormonal stage helps address one of the most powerful anti-stress tools available to women.
Timing: The timing of our training and recovery are very important - have a look at a separate blog post I wrote here for some interesting insights on this.

Your Personalised Approach to Stress
I don't believe in one-size-fits-all approaches. The optimal balance of beneficial stress and recovery depends on your:

Current hormonal stage
Existing stress load (work, family, etc.)
Recovery capacity
Health history
Goals and priorities

This Stress Awareness Week, I invite you to reconsider your relationship with stress. Rather than attempting to eliminate all stress (an impossible and counterproductive goal), try to identify which stressors serve your strength and vitality, and which ones need management strategies.
If you are interested in hearing more, why not book in a free, no obligation call with me here, or sign up to my monthly newsletter here.

]]><![CDATA[The Energy Audit: Managing Professional Demands During Menopause]]>Thu, 04 Sep 2025 09:53:55 GMThttps://www.deniseyeats.co.uk/blogposts/the-energy-audit-managing-professional-demands-during-menopause

As we settle back into September's rhythm and Menopause Awareness Month approaches in October, it's time for some honest conversations about what's happening in our workplaces. In this blog post I wanted to share both my professional experience and personal insights.
I was 52, sitting in my home office trying to save my failing events business during the pandemic, when that creeping feeling of warmth, and then intense heat started. This was a recurrence that was now starting to happen more often, the dreaded hot flush. As my partner used to say when he could also feel the heat radiate off me “Has someone switched the boiler on again?”
The irony wasn't lost on me. Here I was, fighting to keep my professional life intact, while my body was going through its own transition. I had been blaming my mood swings and inability to concentrate on the pandemic, when in actual fact I had two major life upheavals happening simultaneously, and I had no roadmap for navigating either.
During those incredibly challenging months (and years!) I started to think not just about business resilience, but about how we fundamentally misunderstand what women need during menopause, especially in professional settings.
September Reset: Time for Your Energy Audit
Just as I had to completely audit my business model when everything fell apart, women navigating menopause need to audit their energy systems. We can't keep running on the same operating system when our hardware has fundamentally changed.
The traditional approach of push through, work harder, ignore the symptoms just doesn't work, and eventually, something crashes.
When I speak to organisations like the Metropolitan Police or BT Group about supporting women through menopause, this is where I always start: understanding that this isn't about managing inconvenient symptoms, it's about recognising that the entire energy system has changed.
The Professional Energy Drain Nobody Talks About
During perimenopause and menopause, your body's energy production changes at a cellular level. Declining oestrogen affects mitochondrial function - literally how your cells create energy. This isn't about being tired after a long day; this is about your body's fundamental power source operating differently.
Yet most workplace wellness programmes still assume all employees have the same energy patterns throughout their careers. We offer the same stress management techniques, the same productivity advice, the same work-life balance solutions to women whose entire physiological landscape has shifted.
From my work with various organisations, I see the same patterns repeatedly:

High-performing women in their late 40s and 50s suddenly questioning their competence
Increased sick leave during what should be peak career years
Talented women taking early retirement or reducing hours
Colleagues and managers attributing changes to "attitude problems"

Your Professional Perimenopause Energy Audit
When my business collapsed, I had to honestly assess what was working and what wasn't. The same principle applies to managing your professional energy during hormonal transitions.
Morning Energy Assessment: How do you feel when you wake up? During perimenopause, sleep disruption is common, but are you addressing this strategically or just drinking more coffee? Your morning energy sets the tone for your entire professional day.
Peak Performance Windows: Many women discover their cognitive peak hours shift during menopause. Instead of fighting this change, map your new patterns. When is your brain sharpest? When do you feel most creative? Schedule your most demanding tasks accordingly.
Physical Energy vs. Mental Energy: These become disconnected during hormonal transitions. You might have physical energy but mental fog, or sharp thinking but physical fatigue. Track both separately and plan your workday accordingly.
Recovery Requirements: Your recovery time from stressful meetings, difficult decisions, or high-pressure situations may have increased. This isn't weakness - it's time for adaptation. Factor longer recovery periods into your schedule.
The Strength Training Solution we should all know
What I know from my own learned experience and from working with countless women is that strength training becomes non-negotiable during menopause, especially for professional sustainability.
This is not because you need to look a certain way, but because building physical strength directly supports mental resilience. When I was rebuilding my career at 50+, strength training became my sanctuary - not for vanity, but for sanity. Yet during my talks, or when I work with my one-to-one clients there is a recurring pattern of women doing more ‘cardio’ exercise, yet eating less, in fact the very things that will make their situation worse. Once they realise they should be working smarter, not harder, it is a lightbulb moment of relief.
Strength training:

Improves sleep quality (crucial for cognitive function)
Supports stable energy throughout the day
Builds confidence that translates to professional presence
Provides a controllable challenge when everything else feels chaotic

This is why I completed that 24-hour ‘UltraQuad’ challenge at the age of 57. Not to prove I could still do extreme things, but to demonstrate that menopause doesn't mean decline - it means adaptation. And here's the great thing - did I train for this challenge by putting in endless hours of slog? No I didn't, I trained in strategic, short sessions, working on strength and power. Endurance? We have that already in spades!

Working WITH Your New Operating System
The breakthrough for me came when I stopped fighting the changes and started working with them. Just as I had to pivot my business model, I had to pivot my professional energy management.
Strategic Scheduling: If brain fog hits consistently in the afternoon, don't schedule important meetings then. If your energy crashes after intense social interaction, plan solo work time afterward.
Hormone-Aware Planning: Track your patterns. Many women find certain times of their cycle (if still cycling) or certain times of the month offer more mental clarity and energy. Use this information strategically. I like the app Wild.AI for this, I have found it so insightful.
Environment Optimisation: Temperature control isn't about being difficult - it's about maintaining professional confidence when hot flushes are unpredictable (i.e most of the time!). Advocate for what you need to perform your best.
Communication Strategies: You don't owe anyone detailed explanations, but having phrases ready helps: "I work most effectively in the morning," or "I prefer to handle complex decisions when I'm fresh."
What Organisations Can Do
From my corporate speaking work, I see the same mistakes repeatedly. Organisations focus on awareness without action, or they offer generic wellness solutions that don't address the specific challenges of hormonal transitions.
The Problem: Treating menopause as a temporary inconvenience to manage rather than a permanent life stage requiring different support strategies.
The Solution: Recognising that supporting women through menopause is a long-term investment in retaining experienced talent during their peak expertise years.
The companies getting this right understand that small adjustments - flexible scheduling, temperature control, understanding that "working differently" doesn't mean "working less effectively" - yield significant returns in retention and performance.
Your September Action Plan

Track Your Patterns: For two weeks, note your energy levels, mood, and cognitive sharpness at different times of day. Look for patterns.
Audit Your Schedule: Are you fighting against your natural rhythms or working with them? What meetings could be moved to your peak times?
Advocate Strategically: Identify one workplace adjustment that would significantly improve your professional experience. Request it professionally and specifically.
Build Your Support System: This might be strength training, it might be finding other women going through similar transitions, or it might be working with someone who understands the intersection of career and menopause.

The Bigger Picture
When I lost my business, I initially saw it as failure. Now I recognise it as the catalyst that led to the most meaningful work of my career - helping other women build resilience through life's inevitable transitions.
Menopause in the workplace isn't a problem to solve, it should be seen as an opportunity to demonstrate that women's professional value doesn't decline with hormonal changes, it evolves.
Remember: your career doesn't end at menopause. Your energy system changes, but your expertise, wisdom, and capability can actually increase when you work with your body rather than against it. Companies who recognise this will have a significant advantage in attracting and retaining experienced talent.
As we approach Menopause Awareness Month in October, it's time to move beyond awareness to action. Your professional life doesn't have to become smaller because of menopause - it might just become more strategically powerful.
If you're looking for practical workplace menopause strategies or want to discuss bringing this conversation to your organisation, visit my website for resources designed specifically for women navigating career and menopause simultaneously. Because your strongest professional years don't have to be behind you.

]]><![CDATA[Rediscovering Joy: Why Your Body Craves Play, Not Punishment]]>Mon, 01 Sep 2025 15:37:12 GMThttps://www.deniseyeats.co.uk/blogposts/rediscovering-joy-why-your-body-craves-play-not-punishment

The water was perfect. Not pool-perfect with its chlorinated predictability, but lake-perfect - slightly cool, with that soft feeling that only natural water has. When I slipped into the French lake on holiday two weeks ago, something shifted. This wasn't training, it wasn’t about heart rate zones or proving anything. This was pure, unadulterated joy.
It reminded me how rare that feeling has become in our relationship with movement.
Don't get me wrong - I'm not advocating for abandoning structured training altogether. As I’m sure you know by now, I am passionate to spread the message that as women we have specific physiological needs that require smart, targeted exercise. We need strength training to maintain bone density and muscle mass, especially as we navigate hormonal changes. We need variety to prevent overuse injuries that come from repetitive cardio. But the most effective training for women isn't about grinding through workouts you hate - it's about finding sustainable ways to challenge your body that you can actually maintain for life.
The Joy Robbery
Somewhere along the way, fitness culture stole the joy from our bodies. Movement became medicine we had to swallow, punishment we had to endure, or currency we had to earn before we could enjoy food without guilt.
Women especially have been sold this narrative: your body is a problem to be fixed, and exercise is the tool to fix it. We've been taught to approach movement with gritted teeth and grimaced faces, measuring success by how much we can endure rather than how alive we feel.
The irony is that this punishment mindset is actively working against us. When we approach exercise as something we "have to" do rather than something we "get to" do, our stress hormones spike. Cortisol rises, recovery suffers, and our bodies start fighting us instead of working with us. We end up in a cycle of doing more to feel worse.
Finding the Edge, Finding Joy
I discovered this by accident years ago in Scottish waters, long before open water swimming became fashionable. While others were doing laps in heated indoor pools, I was drawn to lochs and coastal waters that were unpredictable, challenging, and absolutely alive.
There was something about trading the contained, controlled environment of the pool for water that moved, that had currents and temperatures that changed by the day, sometimes by the hour. Each swim was different and each stroke required presence and adaptation. The cold water demanded I be fully present - there's no room for mental chatter when your nervous system is recalibrating to challenging conditions. The unpredictability meant I had to listen to my body, adapt in real-time, trust my instincts.
What I learned in those waters was that challenge plus joy equals sustainable strength. When movement lights you up instead of wearing you down, everything changes.
My recent trip to France reminded me that I needed to shake up my routine a bit, to run on Hampstead Heath just because it was there and close to where I was going for my beloved dip in the ponds; to reacquaint myself with paddleboarding; to have a bike ride to an ice cream shop – mostly for the ice cream!
The Science of Joyful Movement
The research backs this up in ways that should revolutionise how we think about exercise. When we enjoy what we're doing, our bodies respond completely differently:
Hormonal harmony: Pleasurable movement supports healthy cortisol patterns rather than chronically elevating stress hormones. This is crucial for women navigating hormonal transitions.
Injury prevention: Variety and playfulness prevent the overuse injuries that plague women stuck in repetitive cardio routines. When movement feels like play, we naturally mix up our patterns, challenge different systems, and give overworked areas a break.
Neurological benefits: Novel movement patterns literally build new neural pathways. Your brain thrives on variety and challenge, not monotonous repetition.
Sustainable motivation: Willpower can run out. But joy? Joy is renewable. When you genuinely enjoy how movement makes you feel, consistency becomes effortless.

The Permission to Play
So remember that you don't have to suffer to get stronger. You don't have to punish your body into submission. You don't have to choose between enjoying yourself and getting results.
In fact, the opposite is true. Your body is designed for joyful movement. Our ancestors didn't separate "exercise" from life - they climbed, carried, swam, ran, and moved in ways that were both necessary and naturally varied.
I've been creating short movement videos on my YouTube channel that capture this spirit - what I call "functional play." These aren't punishment sessions disguised as workouts. They're mini movement routines that use whatever you have around (yes, even bags of sand or compost!) and can be done in just minutes in your living room.
The point isn't to make these harder than they need to be. The point is to remind your body that it's capable, strong, and designed to move in beautiful ways. To rediscover that movement can energise rather than deplete you.
Your Joyful Rebellion
This week, I want you to try something different: choose one form of movement purely because it sounds fun. Not because you should. Not because it burns the most calories. Not to log the miles on Strava.
Because it calls to you.
Maybe it's dancing in your kitchen while dinner cooks. Maybe it's trying one of those short circuits I've shared on YouTube, using whatever you find in your garage. Maybe it's a walk with no destination and no step counter. Maybe it's swimming - in a pool, a lake, the sea - just for the joy of how water holds you.
And yes, for me, swims in the North sea in my home town of Aberdeen bring me joy – which hopefully is captured on the picture in this blog!
Notice how your body feels during and after. Notice the difference between movement that feels like punishment and movement that feels like play.
Your body is not your enemy. Your workouts don't have to be battles. Movement should be a celebration of what you're capable of, not a punishment for what you ate.
When women rediscover joy in their bodies, when we stop fighting ourselves and start respecting our natural strength and resilience, everything changes. We get stronger without getting exhausted. We become more consistent without relying on willpower. We model for the next generation what it looks like to have a healthy, joyful relationship with our physical selves.
What movement brings you pure joy? If you're looking for some quick, accessible movement ideas, check out my latest YouTube videos for short, equipment-optional workouts that prioritise feeling strong over feeling exhausted.

]]><![CDATA[Reset, Recharge, Reclaim: Three Daily Practices for Autumn Renewal]]>Wed, 20 Aug 2025 10:53:48 GMThttps://www.deniseyeats.co.uk/blogposts/reset-recharge-reclaim-three-daily-practices-for-autumn-renewal

Where is the summer going? But, it is all to look forward to as autumn is nature's own season of renewal - a time to let go, gather strength, and prepare for what's ahead. As the seasons shift and we transition into busier schedules, establishing simple daily practices becomes even more crucial for maintaining our energy and hormonal balance.
After my recent reset in France, where I rediscovered the power of stepping back, I’ve been thinking about how essential these daily rituals are, especially for women navigating the constant demands of modern life.

Why These Practices Matter Even More in Autumn
As daylight shortens and schedules intensify, our bodies crave structure and support. Each practice is designed to work with your body's natural rhythms throughout the day, creating pockets of restoration in an increasingly busy world.

I've created three short daily practices for you to incorporate easily into a busy day:

RESET: Morning Physiological Sigh Breathing
The Benefits:
- Reduces cortisol levels after a potentially restless night
- Activates your "rest and digest" mode before the day's demands
- Improves oxygen delivery for sustained energy
- Creates mental space between sleep and the day's pressures
How to Practice (2 minutes):
- Find a comfortable seated position shortly after waking (leave that phone alone!)
- Take two quick inhales through your nose (first filling your lungs partially, then completely)
- Exhale slowly and completely through your mouth
- Repeat for 5-10 cycles (about 2 minutes total)
- Set an intention for balanced energy as you enter your day (I find journalling a really helpful addition here)
Starting your day with intentional breathing is particularly powerful during seasonal transitions. You're literally taking control of your nervous system before the outside world makes its demands.

RECHARGE: Midday Strength Practice
The Benefits:
- Stimulates growth hormone production when energy naturally dips
- Improves insulin sensitivity to maintain stable energy
- Boosts circulation when we've been sedentary
- Creates the beneficial stress that builds resilience
How to Practice (3-5 minutes):
Step away from your desk or daily tasks
Perform each exercise for 30 seconds:
- Wall sit (back against wall, knees at 90°)
- Push-ups (on floor or against wall)
- Marching or jogging in place
- Bodyweight squats
- Plank (modify as needed)
- Repeat the circuit if time allows
- Focus on form over speed
This midday reset is crucial during autumn's busier pace. Just 3-5 minutes of intentional movement can shift your entire afternoon energy. If you would like some motivation and examples of these exercises, have a look at my Reset, Recharge, Reclaim Facebook group.
Al
RECLAIM: Evening Digital Sunset
The Benefits:
- Reduces evening cortisol for better sleep
- Enhances body awareness after a busy day
- Creates separation between day and night
-Builds a positive relationship with rest (something I relearned in France!)
How to Practice (2 minutes):
- Put devices away 30 minutes before your intended bedtime
- Take three deep breaths to centre yourself
- Reflect on your energy levels throughout the day
- Note one way your body supported you today
- Set one gentle intention for tomorrow
- Try this simple yoga pose: legs up the wall
Taking time to disconnect and reflect helps you recognise patterns and make adjustments that support your unique needs - especially important as we head into the darker months.

Making It Sustainable This Season
The beauty of this approach is its simplicity:
- 2 minutes in the morning
- 3-5 minutes midday
- 2 minutes in the evening
That's less than 10 minutes total to create significant shifts in your energy and wellbeing.

]]><![CDATA[Your Body's Secret Superpowers]]>Mon, 07 Jul 2025 14:56:32 GMThttps://www.deniseyeats.co.uk/blogposts/your-bodys-secret-superpowers

We live in an age obsessed with external gadgets and supplements promising to enhance our health. But what if I told you that your body already possesses extraordinary capabilities that most people never tap into? After completing my 24-hour UltraQuad challenge in record-breaking heat, I've been reflecting on the incredible powers our bodies demonstrate every single day. The powers we often take for granted or simply don't know exist.
Your Muscles: The Ultimate Multi-Taskers
Most people think muscle is just about strength and appearance. But your muscle tissue is actually a sophisticated endocrine organ, constantly communicating with your brain, immune system, and metabolism. Every time you move, your muscles release powerful chemicals called myokines that act like internal medicine, reducing inflammation, boosting cognitive function, and even helping prevent cancer.
During my 24-hour challenge, I witnessed this firsthand. Despite the physical demands, my mental clarity remained sharp throughout—not despite my muscles working hard, but because of it. Research shows that contracting muscle tissue releases brain-derived neurotrophic factor (BDNF), essentially fertiliser for your brain cells.

Your Adaptation Engine: Built for Resilience
Here's something that amazed me during those gruelling hours in 32°C heat: my body didn't just survive, it was adapting in real-time. Your body is designed with an incredible capacity to respond to stress by becoming stronger, not weaker.
Within minutes of starting my challenge, my cardiovascular system began optimising blood flow, my sweat response fine-tuned to cool me efficiently and my metabolism shifted to preserve energy stores. This isn't just happening during extreme challenges, it's occurring every time you choose the stairs, carry something, or push yourself slightly beyond your comfort zone.
Your Internal Pharmacy: Chemistry You Can Control
Perhaps the most remarkable discovery is that your body produces its own powerful pharmacy. During physical activity, you manufacture:

Natural painkillers more potent than morphine (endorphins)
Mood elevators that rival antidepressants (serotonin and norepinephrine)
Anti-inflammatory compounds that reduce disease risk
Growth factors that repair and regenerate tissue

BUT, you have to move to access this internal pharmacy. It's not automatic, it's activated through physical challenge.
Your Longevity Shield: Muscle as Medicine
What most people don't realise is that muscle mass is one of the strongest predictors of how long you'll live and how well you'll age. Your muscles act as a protective shield against:

Metabolic disease by regulating blood sugar
Cognitive decline by producing brain-protective factors
Bone loss by maintaining skeletal strength
Immune dysfunction by supporting immune cell production

Women especially need to understand this. We naturally lose muscle mass faster than men, particularly during perimenopause and beyond. But here's the superpower secret: this loss isn't inevitable. Resistance training can not only halt muscle loss but actually reverse it, regardless of your age.

Your Heat Adaptation System: Built-In Climate Control
My UltraQuad experience in extreme heat revealed another hidden superpower: your body's remarkable ability to adapt to temperature stress. Within days of heat exposure, your body increases blood plasma volume, improves sweating efficiency, and enhances cellular heat tolerance. This was a lesson I definitely learned during my challenge, and as prepared though I thought I was, I realise I have been much better adapted to cold exposure and acclimatisation though my year-round open water swimming than I was to heat exposure. Towards the end of my challenge I was definitely showing the effects of the stress from the heat. (Read more about this on my recent blog about coping with the heat).
This isn't just about surviving hot weather—heat adaptation through exercise (like saunas or hot yoga) has been shown to improve cardiovascular health, increase growth hormone production, and even enhance mental resilience. Your body literally rewires itself to handle stress better.
Unlocking Your Superpowers:
The extraordinary thing about these superpowers? They're not reserved for elite athletes, they are there and waiting to be activated. Here's how:
Start Moving Regularly: Even 20 minutes of resistance training twice a week begins activating muscle's endocrine functions.
Embrace Progressive Challenge: Your adaptation engine needs stimulation. Gradually increase intensity, duration, or complexity in your activities.
Include Heat Exposure: Whether through vigorous exercise, saunas, or hot yoga, controlled heat stress triggers beneficial adaptations. (Again, exercise caution with this one and read my blog post referenced above).
Prioritise Recovery: Your superpowers develop during rest, not just during activity. Sleep and nutrition fuel the adaptation process.

The Superpower Mindset
The most important superpower might be shifting your mindset. Instead of seeing your body as something that limits you, start recognising it as an incredible biological machine designed for resilience, adaptation, and strength.
Every time you feel tired, remember: your body is manufacturing energy. Every time you feel stressed, remember: your body is building resilience. Every time you challenge yourself physically, remember: you're activating an internal pharmacy more sophisticated than anything science has created.
Your body isn't holding you back, in fact it's been waiting for you to discover just how extraordinary it really is.
Start with one small challenge today. Your body is already equipped with everything you need.

]]><![CDATA[Body Strong, Mind Sharp: Navigating Perimenopause and Menopause in the Workplace]]>Mon, 19 May 2025 15:13:27 GMThttps://www.deniseyeats.co.uk/blogposts/body-strong-mind-sharp-navigating-perimenopause-and-menopause-in-the-workplace

A new study has identified 103 different signs and symptoms of perimenopause and menopause—far beyond the stereotypical hot flushes that dominate public perception. As a Women's Health & Performance Coach specialising in the integration of physical training and mental resilience, I'm focused on how these symptoms affect women's workplace performance and how proper support can transform perceived limitations into strategic advantages.
The Physical-Mental Connection: Building Resilience Through Understanding
While hot flushes might be the most recognised symptom, they ranked only 9th in prevalence according to Morphus'* comprehensive survey of over 3,000 women. What topped the list? Fatigue (72%), brain fog (66%), sleep issues (65%), memory problems (63%), and anxiety (60%).
Strikingly, five of the top ten symptoms directly impact cognitive function and mental performance. This creates a unique challenge in the workplace, where women often try to compensate by pushing harder mentally—precisely when their bodies need a different approach.
The foundation of my work is helping women understand that physical training strategies can directly enhance mental resilience during these hormonal transitions. Each symptom represents not just a challenge but an opportunity to implement targeted physical practices that enhance cognitive function and emotional regulation.

Physical Foundations for Leadership Performance
When I work with some of my clients like the Metropolitan Police, Thames Valley Police, and BT Group, I consistently hear similar stories from professional women:
"I'm training harder than ever, but feeling worse." "I can't focus like I used to." "My productivity drops dramatically at certain times." "I'm running on empty, but keep pushing because that's what I've always done."
These women aren't lacking discipline or commitment, they're applying a one-size-fits-all approach to bodies that function cyclically. They're working against their hormones, not with them.
The research echoes this disconnect: 20% of women experiencing symptoms were unsure if they were in perimenopause or menopause. More concerning, 53% hadn't found answers about their symptoms, whether through traditional healthcare or elsewhere.
My approach focuses on building physical foundations that directly enhance mental resilience. When women understand the neuroscience behind how specific physical practices improve cognitive function, they can implement micro-training sessions (5-10 minutes) that have dramatic effects on decision-making, problem-solving, and emotional regulation throughout the workday.

Harnessing Physical Strength for Mental Resilience
The mind-body connection isn't merely wellness jargon—it's biological reality backed by scientific evidence. My approach focuses specifically on using targeted physical training as a pathway to enhanced mental performance during hormonal transitions.

As a recent study revealed, when hormonal systems fluctuate, the effects extend beyond physical symptoms to cognitive function, emotional regulation, and workplace performance. This is why building physical strength doesn't just address the body, it directly enhances mental resilience.
I regularly see women increasing their training intensity when experiencing fatigue, brain fog, or mood changes, believing they need to "push through" the symptoms. This approach typically backfires, creating a cycle where increased physical stress further depletes hormonal reserves, worsening both mental and physical symptoms.
Strategic physical training provides a powerful intervention for some of the top symptoms reported:

For fatigue (72%): Strategically timed micro-strength sessions that activate rather than deplete energy systems
For brain fog (66%): Movement patterns that increase cerebral blood flow and enhance executive function
For sleep issues (65%): Physical practices that regulate cortisol rhythms and enhance sleep architecture
For memory problems (63%): Training techniques that stimulate hippocampal function and cognitive processing
For anxiety (60%): Strength-based exercises that regulate the HPA axis and build emotional resilience

The power of this approach lies in transforming perceived limitations into strategic advantages. By understanding how female-specific hormonal patterns affect both physical and mental performance, women can implement science-backed strategies that build resilience in both domains simultaneously.
Understanding these patterns allows women to schedule demanding tasks, important presentations, creative work, and recovery periods in harmony with their hormonal landscape.
My approach addresses both dimensions simultaneously. Specific physical practices can help regulate the autonomic nervous system responses that underlie many of these symptoms, while also building the mental resilience needed to navigate the workplace when symptoms occur. The result is a woman who is not just coping, but thriving despite these challenges.

Evidence-Based Solutions for Organisations: The Physical Foundations of Leadership
Organisations that implement hormonal health education with a focus on physical-mental integration see measurable benefits:

Enhanced Decision-Making: Physical practices that improve cognitive function directly impact strategic thinking and problem-solving abilities
Stress Resilience: Strategically timed recovery periods build resilience and prevent burnout while optimising leadership performance
Hormonal Intelligence: Female-specific hormonal patterns become strategic advantages rather than limitations
Productivity Optimisation: Science-backed approaches to working with, rather than against, natural energy cycles
Team Dynamics: Leaders who understand their own physical-mental connections create more emotionally intelligent team environments

When women understand how to harness their physiology rather than fight against it, they transform perceived limitations into strategic leadership advantages.
Body Strong, Mind Sharp: Training for Integrated Performance
The "push through it" mentality has dominated workplace and training cultures for decades. This approach may work temporarily, but it ultimately leads to diminishing returns, especially for women navigating hormonal fluctuations.
My approach focuses specifically on helping women understand how physical strength directly enhances mental resilience—recognising that when properly aligned, they create a foundation for sustained high performance without burnout.
A more intelligent approach involves:

Micro-Training Sessions: Learn practical 5-10 minute training interventions that can be incorporated into busy workdays to enhance cognitive function
Recovery Intelligence: Discover how strategically timed recovery accelerates adaptation and performance in both physical and mental domains
Hormonal Strategy: Match work intensity to hormonal phases for optimal results across the entire spectrum of symptoms
Simple Strength Practices: Implement accessible strength techniques that build both physical and mental resilience simultaneously
Neuroscience Applications: Understand the biological mechanisms connecting physical movement to leadership capacity

Research highlights just how many women are experiencing symptoms without proper support—72% reporting fatigue, 66% with brain fog, and 63% struggling with memory issues. These aren't just physical challenges; they directly impact leadership capacity and performance.
By building physical foundations for mental resilience, women can transform their approach to these symptoms. It enables women to achieve more sustainable high performance by working smarter, not just harder, creating harmony between physical strength and mental sharpness.

Empowered Performance: Building Physical Foundations for Leadership
If your organisation is committed to supporting women's health and optimising performance, consider how evidence-based approaches to building physical foundations for mental resilience might transform your workplace culture.
Through my speaking engagements, workshops, and specialised content creation, I help organisations implement practical strategies that empower women to harness their physiology as a source of leadership strength, particularly during hormonal transitions.
As research has revealed, perimenopause and menopause involve far more than hot flushes—they encompass 103 different symptoms, many of which directly impact cognitive function and leadership capacity. By addressing these symptoms through the lens of physical-mental integration, we create not just coping strategies but pathways to enhanced performance.
The result is a more resilient, focused, and emotionally intelligent workforce where women transform perceived limitations into strategic leadership advantages.
Isn't it time we moved beyond outdated approaches to women's workplace wellness and embraced the power of body-mind integration?
As a Women's Health & Performance Coach, I combine my experience as an IRONMAN® Certified Coach with specialised knowledge in women's physiology to deliver transformative corporate wellness solutions. My presentation "Body Strong, Mind Sharp: Harnessing Physical Strength for Mental Resilience" is available as a 45-60 minute keynote/interactive session for organisations seeking evidence-based approaches to women's leadership development. Please get in touch to discuss how this approach might benefit your team.
Ref: Read the full Morphus study here.

]]><![CDATA[Reset, Recharge, Reclaim: Three Daily Practices for Spring Renewal]]>Sat, 12 Apr 2025 12:45:19 GMThttps://www.deniseyeats.co.uk/blogposts/reset-recharge-reclaim-three-daily-practices-for-spring-renewal

Spring is the perfect time to reset your habits and reconnect with your body's natural rhythms. As we emerge from winter and hormonal fluctuations continue to influence our energy levels, establishing simple daily practices can make a huge difference to how we feel.
So I thought I would share these Reset, Recharge, Reclaim practices – three simple daily rituals designed to help you harness your body's natural energy cycles and support hormonal balance this spring.
Why These Practices Matter for Women's Health
Each practice is designed to work with your body's hormonal patterns throughout the day, supporting balanced energy and optimal wellbeing.
The Three Daily Practices
RESET: Morning Physiological Sigh Breathing
The Benefits:

Reduces cortisol levels – The stress hormone that, when chronically elevated, can disrupt other hormonal systems
Activates the parasympathetic nervous system – Your body's "rest and digest" mode
Improves oxygen delivery – Supporting cellular energy production
Resets your mindset – Creating space between thoughts and reactions

How to Practice (2 minutes):

Find a comfortable seated position shortly after waking
Take two quick inhales through your nose (first filling your lungs partially, then completely)
Exhale slowly and completely through your mouth
Repeat for 5-10 cycles (about 2 minutes total)
Close your practice by setting an intention for balanced energy today

The physiological sigh is particularly effective for women navigating hormonal transitions. By taking control of your breath first thing in the morning, you're sending powerful signals to your endocrine system that help establish balance for the day ahead.

RECHARGE: Midday Strength Practice
The Benefits:

Stimulates growth hormone production – Critical for tissue repair and metabolic health
Improves insulin sensitivity – Helping stabilise energy throughout the day
Boosts circulation – Delivering oxygen and nutrients to cells that need them
Creates beneficial stress – The kind that builds resilience rather than depleting it

How to Practice (3-5 minutes):

Find a space where you can move freely
Perform each exercise for 30 seconds:
- Wall sit (back against wall, knees at 90°)
- Push-ups (on floor or against wall)
- Marching or jogging in place
- Bodyweight squats
- Plank (modify as needed - knees down is perfectly fine)
If time allows, repeat the circuit once more
Focus on form rather than speed

Even just 3-5 minutes of strength work sends powerful signals to your body that support hormonal optimisation. By placing this practice midday, we're working with your body's natural cortisol rhythm to maximise benefits.

RECLAIM: Evening Reflection
The Benefits:

Reduces evening cortisol – Supporting better sleep quality
Enhances body awareness – A key factor in making choices that support your hormonal health
Builds a positive relationship with your body – Essential for long-term wellbeing
Creates continuity between days – Supporting sustainable habit formation

How to Practice (2 minutes):

Find a quiet moment in the evening before bed
Take three deep breaths to centre yourself
Reflect on your energy levels throughout the day
Note one way your body served you well today (write it down if possible)
Set one supportive intention for tomorrow

Taking just two minutes to check in with your energy levels helps you recognise patterns and make adjustments that support your unique physiology.
Integrating These Practices Into Your Life
These three simple practices integrate seamlessly into your existing routine while delivering powerful benefits for your hormonal health, energy levels, and overall vitality.
The beauty of this approach is its simplicity:

2 minutes in the morning
3-5 minutes midday
2 minutes in the evening

That's less than 10 minutes total to significantly impact your hormonal balance and energy this spring.
I encourage you to try these practices daily and notice how they affect your energy, mood, and overall sense of wellbeing. As with any new habit, consistency is key – the benefits increase over time as your body learns to respond to these positive inputs.
Are you ready to Reset, Recharge, and Reclaim your energy this spring? Start with just one practice today, and gradually incorporate all three into your daily routine.

]]><![CDATA[Spring Equinox: A perfect time to Reset, Recharge, and Reclaim your vitality]]>Wed, 19 Mar 2025 16:35:33 GMThttps://www.deniseyeats.co.uk/blogposts/spring-equinox-a-perfect-time-to-reset-recharge-and-reclaim-your-vitality

As the Spring Equinox arrives, I wanted to share some thoughts on why this moment represents such a powerful opportunity for renewal and growth in our wellness journeys.
I believe that nature's rhythms offer us valuable insights into our own paths toward vitality and balance. Just as the Spring Equinox represents that perfect balance between light and dark, my coaching philosophy of Reset, Recharge, and Reclaim mirrors this natural equilibrium that we can harness in our own lives.
The Power of Balance in Transition
The equinox, with its equal parts day and night, provides a practical metaphor for what many professional women seek: a sustainable balance between performance and recovery, career demands and self-care, accepting our current circumstances while working toward positive change.
For women navigating various life and hormonal transitions, this concept of balance isn't just inspirational - it's physiological. Our bodies function optimally when we respect both activity and rest, especially during periods of hormonal fluctuation.

Three Evidence-Based Strategies to Transform Your Vitality This Spring

RESET: Eliminate What No Longer Serves You
Just as organisations benefit from strategic assessment, your personal wellness requires periodic evaluation:

Audit your energy levels: Which activities, commitments, or even relationships consistently drain rather than energise you? What can be delegated or eliminated?
Challenge limiting assumptions: Perhaps you've internalised messages like "women naturally lose strength with age" or "menopause symptoms are just something to endure." These beliefs, like any assumptions in business, should be tested against evidence rather than accepted as fixed reality.
Establish clear foundations: Successful initiatives require solid infrastructure. Your wellness is no different - prioritise sleep, nutrition, and stress management as your core foundations.

RECHARGE: Strategic Energy Management
Sustainable performance requires intentional energy cultivation:

Leverage morning light exposure: Research shows that early daylight helps regulate circadian rhythm and hormone production, improving energy levels and mood throughout the day.
Align demanding tasks with your energy peaks: Track your natural energy patterns to schedule high-focus work during your most productive hours. Remember to also track any hormonal symptoms you are having and work with, rather than against them.
Implement consistent recovery practices: Just as elite athletes prioritise recovery for peak performance, regular movement breaks and stress reduction techniques throughout your day maintain cognitive function and energy.

RECLAIM: Develop Resilience and Capacity
Spring represents growth and renewal - a perfect reminder to reclaim your full potential:

Incorporate targeted strength training: Research consistently shows that resistance training benefits women of all ages, particularly during hormonal transitions. This should be your non-negotiable!
Utilise evidence-based stress management: Simple techniques like controlled breathing or brief cold exposure (yes, even a 30-second cold shower) trigger physiological responses that improve resilience.
Measure progress meaningfully: Instead of focusing solely on aesthetic outcomes, track energy levels, sleep quality, and performance metrics that matter to your quality of life.

Professional Performance Through Personal Wellness
While we collectively experience the calendar's Spring Equinox, each woman navigates her own personal transitions - whether that's career advancement, perimenopause, or rebuilding after burnout.
As a coach specialising in women's physiology and performance, I've seen how targeted, science-based approaches to energy management and strength development translate directly to professional effectiveness and personal fulfilment.

Take Action This Spring
The equinox reminds us that balance isn't static—it's a dynamic, ongoing practice. Just as organisations must adapt to changing conditions, your wellness strategy should evolve with your body's needs and life circumstances.
The most successful professionals recognise that sustainable high performance requires strategic recovery and personalised approaches to energy management.
Are you ready to reset, recharge, and reclaim your vitality this spring? Get in touch with me to see how evidence-based wellness strategies can enhance both your personal energy and professional performance.

]]><![CDATA[Navigating the Job Related Fitness Test through Perimenopause and Menopause]]>Thu, 13 Mar 2025 14:56:11 GMThttps://www.deniseyeats.co.uk/blogposts/navigating-the-job-related-fitness-test-through-perimenopause-and-menopause

As a female emergency service worker, your annual Job-Related Fitness Test (JRFT) might feel increasingly challenging as you navigate perimenopause and menopause. Many of you have shared your concerns with me during my talks and sessions with Thames Valley, Surrey, and Metropolitan Police Services. The good news? You don't need to dread your fitness test or feel that your changing body is working against you.
This blog post will help you understand what's happening in your body during this transitional phase and give you practical, effective strategies to not just pass your JRFT, but to thrive physically throughout your career and beyond.
Understanding Your Changing Body
The decline in oestrogen and progesterone during perimenopause and menopause creates real physiological changes that affect your fitness and performance:

Shifting body composition: You might notice increased abdominal fat, softer muscles, and fluctuating energy levels
Decreasing bone density: Lower oestrogen accelerates bone loss, increasing risk of injuries and conditions like osteopenia
Muscle mass reduction: Your muscles may not respond to exercise the way they used to
Joint stability changes: As connective tissues are affected, your risk of injury may increase

But, knowledge is power!

These changes are genuinely challenging, especially when your job possibly demands physical fitness and your career depends on passing annual fitness tests. But here's what's crucial to understand: the traditional training approaches that worked in your twenties and thirties often don't serve you well now.
The reality is that historically 94% of exercise research has been conducted on men. This means that most training protocols weren't designed for women's bodies, especially during perimenopause and menopause. It's time for a different approach—one that works with your changing physiology rather than against it.

A Better Approach: Training Smarter, Not Harder
The key to successfully preparing for your JRFT while supporting your body through this transition is training smarter, not harder or longer. Here's how:
1. Strength Training: Your Foundation for the JRFT and beyond
Strength training isn't optional anymore—it's essential for maintaining a body that is fit and healthy for life, not just for the JRFT.

Why it matters:

Preserves functional strength: Crucial for the physical demands of your role
Maintains muscle mass: Counteracts the accelerated muscle loss during menopause. Did you know that our lean muscle mass declines by between 3 and 8% from the age of 30 if we don't work on strength training?
Improves bone density: Essential for reducing injury risk during demanding shifts
Boosts metabolism: Helps manage weight changes that can affect JRFT performance

How to implement it:

Schedule 2-3 strength sessions weekly (just 20-30 minutes each)
Focus on compound movements that mimic real-life demands: squats, lunges, deadlifts, push-ups, and rows
Prioritise heavier weights with lower reps (1-6 range) to build strength efficiently
Progress gradually to avoid injury while building capacity

HIIT Training: Perfect Preparation for the JRFT
High-Intensity Interval Training mirrors the stop-start nature of the JRFT and is particularly effective during perimenopause and menopause.

Why it matters:

Mimics the JRFT pattern: The bleep test is essentially an interval test
Improves recovery: Teaches your body to recover quickly between efforts
Manages hormonal impact: Shorter, intense workouts are less likely to elevate cortisol long-term
Reduces visceral fat: Targets the abdominal fat that often increases during this life stage

How to implement it:

Keep sessions short (15-20 minutes) but focused
Try these JRFT-specific formats:
- 20 seconds on/20 seconds off: Perfect for simulating bleep test efforts
- 30 seconds on/60 seconds off: Builds recovery capacity
- Tabata protocol: 20 seconds all-out effort, 10 seconds rest for 4 minutes

Plyometric Training: A fantastic all-round tool in your armoury!
The JRFT requires rapid direction changes and quick movements. Plyometric training develops exactly these capabilities while also supporting bone health. If the word strikes fear into your heart at the thought of box jumps, it's not all about that - there are some simple. small, multi-directional options....

Why it matters:

Improves agility: Essential for the quick turns in the JRFT
Enhances bone strength: Helps counter menopause-related bone density loss
Builds reactive strength: Crucial for emergency situations requiring quick responses
Improves coordination: Supports overall movement efficiency

How to implement it:

Incorporate simple plyometrics into your warm-ups:
- Side-to-side hops
- Forward and backward jumps
- 180-degree jumps (simulating the JRFT turns)
- Short sprint-and-stop drills

Specific JRFT Preparation Strategies
Beyond these foundational approaches, here are specific strategies to help you prepare for the bleep test component of the JRFT:

Work Backwards from the Test
Look at the test requirements in reverse—train slightly above the speeds you'll need to achieve:
Sample JRFT-specific interval session:

Warm up thoroughly for 10 minutes with gentle jogging
Run at a pace faster than your required JRFT level for 25 seconds
Recover completely for 35 seconds (walk or stand)
Repeat 2-4 times initially, building up over time
Cool down with 5 minutes of easy movement

Progression strategy:

Gradually add more intervals each week
Adjust the work/rest ratio (increase work time, decrease rest time)
Incorporate the specific movements of the test (rapid turns, acceleration)

Get Familiar with the Bleeps
Mental preparation is just as important as physical training:

Download the official bleep test audio from the College of Policing website
Listen to it during daily activities to become comfortable with the timing
Practice visualising successful completion
Time some of your training intervals to match the bleep pattern

Manage Test-Day Anxiety
Many officers report that anxiety affects their JRFT performance more than fitness itself:

Practice box breathing before your test: breathe in for 4 counts, hold for 4, exhale for 4, hold for 4, repeat for 5 minutes
Arrive early to familiarise yourself with the test environment
Have a consistent pre-test routine to signal readiness to your body
Remember: your experience and knowledge as an officer is invaluable—this test is just one aspect of your contribution

What about the Chester Test?
Offered to some as the alternative fitness test, especially for those with knee issues. This test is essentially a ramp up treadmill test. All of the above protocols will help with that, but particularly STRENGTH. Keep your lean muscle mass in check and you will do yourself a huge favour because, this isn't just an annual fitness test...

The Bigger Picture: Fit for Life
While passing the JRFT is important, the strategies in this post serve a greater purpose—keeping you healthy, strong, and capable throughout your career and beyond.
Remember that these physical changes aren't something to battle against but to work with. By adapting your training approach to align with your body's current needs, you're not just preparing for a fitness test—you're investing in your long-term wellbeing and career longevity.
Many female officers I've worked with have found that these approaches not only improved their JRFT performance but also reduced menopausal symptoms, increased energy levels, and enhanced their overall quality of life.
You bring unique skills, experience, and perspective to your emergency service role. By taking care of your changing body with these targeted strategies, you ensure you can continue making that valuable contribution for years to come.
Stay strong, stay confident, and know that you have the capacity to thrive physically during this transition—both on the job and beyond.
Would you like more personalised support? I offer specialised coaching to support women at whatever stage they are in their hormonal journey. Take a look at my website for more info about how I also deliver in-person and online talks to empower women to work with their hormones to reach their full potential.

]]><![CDATA[The Powerful Connection: How Physical Strength Builds Mental Resilience]]>Fri, 07 Mar 2025 09:13:13 GMThttps://www.deniseyeats.co.uk/blogposts/the-powerful-connection-how-physical-strength-builds-mental-resilience

As we celebrate International Women's Day this March, I've been thinking about the incredible women throughout history whose physical strength has built remarkable mental resilience. Their stories don't just inspire us – they show us a pathway to becoming stronger in every sense of the word.
Quick note: I haven't included photos of these amazing women due to copyright considerations, but I encourage you to look them up – their stories and images are truly inspiring!
The Women Who Showed Us The Way
Throughout history, women have overcome extraordinary physical and mental barriers, often using physical training as a foundation for building unshakable determination:
Kathrine Switzer didn't just run a marathon when women "weren't supposed to" – she finished the 1967 Boston Marathon despite an official physically trying to remove her from the course. The physical endurance she'd built through training gave her the mental strength to keep running even when faced with direct opposition. Her persistence helped change the rules for women in sport forever.
Wilma Rudolph's story still gives me goosebumps. After being told she would never walk normally due to polio, she not only walked – she became the fastest woman in the world, winning three gold medals at the 1960 Olympics. Her physical rehabilitation built the mental toughness that saw her break both physical and racial barriers.
Dame Sarah Storey shows us that adaptability in our physical approach builds mental flexibility. After a successful Paralympic swimming career, she transitioned to cycling and continued her gold medal success across multiple Paralympic Games. Her ability to transfer her strength from one discipline to another demonstrates how physical challenges build transferable mental resilience.

The Science Behind the Connection
This connection between physical and mental strength isn't just anecdotal – it's backed by fascinating science:

Regular strength training increases BDNF (Brain-Derived Neurotrophic Factor), which enhances cognitive function and decision-making capacity.
Physical exercise improves how we regulate stress hormones, helping us bounce back faster from challenges.
Challenging physical training strengthens the anterior midcingulate cortex – the part of our brain linked to perseverance and the ability to do hard things.

This science explains something I've observed in my years of coaching women through physical transformations: as their bodies get stronger, so does their approach to life's challenges. The woman who couldn't do a push-up and now can do ten doesn't just gain upper body strength – she gains the knowledge that she can overcome what once seemed impossible.
From Gym to Life: The Transfer Effect
What I find most powerful about this connection is how it transfers from the gym to everyday life:

The mental discipline required to show up for training consistently builds the same discipline needed to tackle challenging projects at work.
Learning to push through the discomfort of a challenging workout develops the resilience to face difficult conversations and situations.
The confidence that comes from seeing physical progress translates to confidence in speaking up, taking chances, and leading others.

This transfer effect is why I believe physical training is one of the most underutilised tools for building leadership capacity – especially for women who are often socialised to downplay their strength rather than develop it.
Building Your Own Connection
You don't need to be an Olympic athlete to benefit from this connection. Here are some ways to start building both physical and mental strength:

Challenge yourself incrementally – Just as you wouldn't start with the heaviest weights, don't take on your biggest mental challenges first. Build confidence through progressive accomplishment.
Celebrate small wins – Notice and acknowledge progress in both your physical training and mental challenges.
Embrace discomfort – That feeling of "this is hard" during a workout is training your brain to stay calm and focused during other challenging situations.
Find community – Surrounding yourself with supportive people amplifies both physical and mental growth.
Rest strategically – Recovery is not weakness; it's where adaptation happens, both physically and mentally.

Looking Forward
As we celebrate International Women's Day, I'm inspired by the women who have shown us what's possible when we build our physical and mental strength together. Their legacies remind us that developing our strength isn't selfish – it's necessary if we want to create positive change in our world.
I'm excited to be speaking about these connections at talks this month on "Physical Foundations for Leadership". I believe that by understanding and developing the connection between physical and mental strength, we can all build greater capacity to overcome challenges, lead effectively, and create the change we want to see.
Which physically and mentally strong women inspire you? And how has your own physical training helped build your mental resilience?

]]><![CDATA[Fuelling for performance in the perimenopause and menopause: Sources and importance of protein]]>Thu, 06 Mar 2025 00:00:00 GMThttps://www.deniseyeats.co.uk/blogposts/fuelling-for-performance-in-the-perimenopause-and-menopause-sources-and-importance-of-protein

Recently I posted about the importance of protein for women in peri and menopause, and particularly anyone who is training. I wasn’t entirely surprised at the reaction to my post – mostly women realising that they aren’t hitting their protein target, and recognising why they were not performing at their best, frequently not sleeping well, and often still feeling very hungry. A lot of questions that came up were about the best sources of protein, and also how other nutrients play their part. So, here, as promised is my blog post where I dive a bit deeper into some of these points.

How Your Hormones Impact Your Protein Needs
Protein intake is especially important for women. Our hormonal fluctuations often put us in a catabolic state, i.e you are breaking down or losing overall mass, both fat and muscle. So, depending upon our menstrual cycle and menopausal status, we may be more inclined to break down, than we are to build muscle.
There are various impacts to pay attention to during the phases of a normal menstrual cycle, but I am going to focus here on the peri and post-menopausal years. At this time hormones begin to fluctuate and decline, and we lose the anabolic (muscle-making) stimulus that oestrogen helped provide. So this is when we need more protein to pick up where our hormones left off. Research also shows that with age, we also need more protein for the same training adaptations.

How Much Protein Do Active Women Need?
Whether you are a strength or endurance athlete, you need plenty of protein to support your training and recovery.
In general terms, women should aim for 1.7 to 2.4 grams of protein per kilogram of body weight per day. Women in the menopause transition however should target the higher end of that range (2.2 to 2.4 grams per kilogram), aiming for the lower end on easier days, and the higher end on very heavy training days.
Protein is also necessary to facilitate fat loss, as it keeps the muscles repairing and rebuilding, allowing carbohydrates to refuel the muscles and liver – allowing fat stores to stay empty. Some of the other great properties about protein are that it takes more work to digest than other foods, so it burns calories when we simply process it, and so it also increases satiety (the feeling of being full).

What are the best protein sources?
This is the BIG question that I get asked about. I recognise that there is a trend towards plant-based diets at the moment, which I understand. However, we need to be aware of the best sources of protein, and this is where those following a vegetarian or vegan diet will need to be extra mindful of making sure they are getting enough quality protein. The diagram below demonstrates some of the most common sources of protein.

Source 'Menopause for Athletes' by Dr Stacy Sims

If you eat animal-based protein like chicken, beef, or fish we can see that an average 100-125g serving is giving you between 21 and 30g of protein. One cup of two percent cottage cheese is also about 30g, and low-fat Greek yogurt contains about 20g per cup serving.
If you are eating a plant-based diet, it can be slightly more challenging, where you should look to meet your protein needs with soy foods like tempeh, edamame and seitan (but be aware of the gluten here if you have any intolerances), as well as nuts and seeds (and nut and seed butters) and beans and legumes. A blender is also your friend here. You can blend 90-110g of tofu with nut butter, frozen cauliflower, and hemp and chia seeds to get a completely vegan 30g protein hit.

What about protein powders?

It is very common in today’s fast paced world to find ourselves squeezed for time to not only fit in our training, but also ensure we prioritise that important post exercise protein hit. So we often reach for the convenient solutions - protein bars and protein drinks. These will meet our protein requirements, right? Up to a point, but these sports foods are engineered specifically from a macronutrient, and are not as smart as nature, often missing a lot of the phytonutrients that help our body digest and adapt to stress. So whilst these products are convenient and have their place (for example trying to get that post exercise protein hit when you are travelling back from training) real food is always better.

What sort of composition should you be looking for from a protein powder?
I am not a nutritionist*, but from the studies I have done via the Dr Stacy Sims 'Menopause for Athletes' course, she gives some great insights into the different types available and what we should be looking at:

The two main ways to determine protein quality are amino acid levels and ratios, and protein digestibility.
Whey protein is often considered the best for bioavailability and rapid absorption of key amino acids for muscle protein synthesis and repair.
There are also fast and slow releasing proteins. The best option after exercise is a combination of fast release (whey) and slow release (casein) for a continuous supply of muscle mending amino acids into your bloodstream. (We will come onto the timing of protein in more detail later).
These key amino acids specifically include the branched-chain amino acid (BCAA) leucine, which is a key regulator of skeletal muscle anabolism (muscle growth).
Because whey protein is animal-based, it will naturally contain all essential amino acids, including the BCAAs that promote muscle recovery and synthesis. Because of whey’s higher concentration of BCAAs and its high biological value, some studies have noted more muscle protein synthesis for those who consume whey protein over plant-based soy.
Whey is also particularly rich in calcium, healthy fats, and other beneficial compounds, such as omega-3 fatty acids. But, since whey is a dairy product, it does contain lactose, which is a type of sugar many people have a hard time digesting. This, along with the negative impact of the meat and dairy industry on our environment, may be viewed as the negatives of choosing whey.
With regards to plant protein, there is research to indicate hemp, rice, and pea proteins do contain all essential amino acids, however, they also contain high levels of fibre and antioxidants, which might hinder adaptations to exercise if consumed immediately post-exercise. Pea protein is by far the most easily digestible (and palatable) of these sources.
When comparing whey versus plant, you have to think about which one fits into your training and cultural context. Plant protein has a higher nutrient density and is more environmentally friendly than whey, but it lacks all the essential amino acids to give that rapid lean mass synthesis, which is where whey tends to shine.

Timing of protein intake
Equally important as how much protein you eat is when you eat it. Our bodies respond best to an equally spread dose of protein throughout the day. Pre-menopausal women should aim for 30 grams of high-quality protein within 30 to 45 minutes after exercise and regular doses of 30 to 40 grams of protein at each meal and 15 to 20 from snacks. A little known fact is that the timing of this post-exercise protein is even more important for women than it is for men, as our bodies return to baseline a lot quicker, whereas men have a longer window to refuel. After that point, your insulin sensitivity declines, so it takes your muscles longer to absorb the glucose from your bloodstream, and as a result, your overall glycogen storage is lower. Eating immediately after hard exercise delays this decline in insulin sensitivity. That’s especially important for women in the menopausal transition, who may already be more insulin resistant because of the hormonal changes.
Also, as you reach peri and post menopause, your anabolic resistance increases, so you want to aim to have that post-exercise protein closer to 40 grams.
By ensuring you are taking in regular doses of protein throughout the day, you’ll maintain a good nitrogen balance (that is the equilibrium between protein intake and losses) for lean mass development. This will help improve your recovery, reduce post-exercise soreness, and lower your risk for injury as well.
For those who are not following a plant based diet, some casein rich protein is especially useful before bedtime as the amino acids are absorbed as you sleep, in fact research shows that a nightly dose of protein boosts protein synthesis by 22 percent. (This is best to come from a real food source rather than a protein powder). There is a reason why Sir Chris Hoy has been quoted as saying he has some Greek yoghurt before bed - this is an excellent good source of protein, providing two to three times the amount of regular yoghurt, the majority of which is casein.

Food for thought indeed - excuse the pun! But of course it is not all about protein, we should be getting a balance of carbohydrates and fats in our diets too. I will cover the importance and timing of these in future blog posts and look at why it is harmful that these nutrients have been demonised and restricted in recent years.

*I would always recommend seeing a qualified nutritionist for a full assessment of your nutritional needs. I work with Ellie Holly who is a nutritional therapist and medical herbalist.
I work with a range of colleagues to ensure that I can advise my coaching clients accurately to complement their training. Get in touch if you would like to hear more about my holistic approach to meeting your goals.

Further readings and references:
Hausswirth C. and Le Murr Y. Physiological and Nutritional Aspects of Post-Exercise Recovery: Specific recommendations for female athletes. Sports Med, 2011; 41(10): 861-882.
Tarnopolsky MA. Sex differences in exercise metabolism and the role of 17-beta estradiol. Med Sci Sports Exerc, 2008; 40 (4): 648-54.
Roepstorff C, Steffensen CH, Madsen M, et al. Gender differences in substrate utilization during submaximal exercise in endurance-trained subjects. Am J Physiol Endocrinol Metab 2002; 282 (2): E435-47.

]]><![CDATA[Is the timing of your training working against you?]]>Tue, 18 Feb 2025 00:00:00 GMThttps://www.deniseyeats.co.uk/blogposts/is-the-timing-of-your-training-working-against-you

Life is hectic, busy jobs, demanding families - how best to fit in your training?
Often I see athletes squeezing in evening workouts, then suffering from poor sleep. It’s no surprise that the next day they struggle to get out of bed and so the cycle continues. What is going on and why can this impact negatively on your training and recovery?
Cortisol. What do you think of when you hear that word? Does the phrase ‘the stress hormone’ spring to mind? Whilst cortisol can be helpful when you're rushing for a deadline or running to catch a bus, not many people realise its huge impacts on our sleep. If you ever have trouble falling, and staying asleep, there’s a good chance that your body is too fired up with this hormone.
Not to be vilified, cortisol is crucial to many daily functions. As well as activating our fight-or-flight response, this hormone is also crucial for waking us up in the morning and lowering body inflammation when functioning normally. However, too much cortisol circulating in your body can wreak havoc on your sleep patterns, as well as your health and wellbeing in the short and long term.
In anticipation of our waking time, the circadian clock starts off a chain reaction of a series of hormones that results in the release of cortisol. Your body’s cortisol reserves then gradually decline as the day goes on as you head towards bedtime.

What happens when cortisol goes awry?

A busy lifestyle, stressful work demands, family obligations, and packing in late workouts can throw this cortisol activity out of sync. You get stuck in a high cortisol state, which is not only detrimental for your sleep-wake cycle, but it also lowers your metabolism, impairs your body’s ability to build muscle mass, and causes your body to break down protein into glucose (sugar). This excess glucose is then stored as fat. High cortisol levels are specifically linked to visceral (belly) fat, often the most stubborn fat on the body. Consistently high cortisol levels also leave us vulnerable to insulin resistance, a precursor to both diabetes and obesity.
The resulting sleep loss also intensifies your body's cortisol concentration meaning it is elevated throughout the day. Added to this tiredness from not sleeping well, your brain then perceives that fatigue as the need for sugar. This can lead to carbohydrate cravings, fluxes in blood sugar and a lack of insulin control.
And so the vicious cycle continues….

Not to mention those 'other' hormonal fluctuations

As women move into perimenopause and menopause, hormone-related sleep issues present another challenge. Both oestrogen and progesterone affect sleep quality and quantity. As your hormones drop, sleep disturbances rise, resulting in poor recovery. And of course bouts of hot flushes and night sweats don’t help, either.

So is all night time exercise bad?

Low level, aerobic exercise (maximum heart rate zone 1 - 2) may well work for you, as this doesn’t adversely raise cortisol, so long as it isn't too close to bedtime. However, typically I see people doing gym and HIIT type sessions* into the evening, This exercise releases adrenaline and cortisol, which raise your body temperature and keeps you alert. Furthermore, late exercise invariably comes with late light exposure. This late light delays the release of the sleep-promoting hormone melatonin, preventing you from feeling sleepy when it's time for bed.
*As a side note, HIIT sessions are fantastic exercise protocols, especially for women going through the perimenopause and menopause for many reasons including cortisol management, but the timing of them is key. For more info on this, see my previous post here.

Reasons to be an early exerciser

It works with your cortisol: In general, to capitalise your morning cortisol surge, it would make sense to get in an early workout session. As cortisol has anti-inflammatory properties, it plays a key role in your body's rest-and-repair mechanism, which may help speed up post-exercise recovery. In turn it should also help with that night’s sleep.
Helps you establish a fitness routine: People who exercise in the morning are often more consistent simply because morning workouts leave less room for excuses. If you train first thing in the morning, you can't skip it in the evening because work got in the way.
May improve your sleep cycle: Waking up early might be difficult at first, but research suggests that a morning exercise habit can shift your circadian rhythm so that your body is naturally more alert in the morning and more tired in the evening, so you fall asleep earlier and can exercise in the morning again. And of course sleep helps facilitate muscle growth, so you might even see more strength gains if your circadian rhythm and sleep cycle improve.
Can boost your mood throughout the day: Morning workouts are a great way to start each day on a high note due to the endorphins your body produces in response to exercise which keep your mood elevated long past your training. The sense of accomplishment you get after completing a workout can also set you up for an optimistic day.

What else can you do to help cortisol levels and sleep?

So, we now have an idea of how to manage our exercise protocols and timing of training. But of course life throws us all sorts of other stresses, so how can we help ease ourselves into a restorative sleep?
Meditation or practices like yin yoga in the evening can help to bring that parasympathetic system more into play and decrease the stress and cortisol levels. Even getting in some short practices like 'legs up the wall', or getting the legs above the heart can help aid recovery, accelerating the reset process and switching on the parasympathetic system.
Delay going to bed after exercise, aim for leaving three hours between the end of your exercise and bedtime, remembering of course to refuel after your training, ensuring you get in adequate protein and replenish those glycogen stores.
Read a book: Research has shown that a mere six minutes of sustained reading can lower stress levels by up to 68%!
Stay calm during your sleep reset: Waking up in the middle of the night is a common sleep disturbance problem many of us struggle with. The trick, though, is not to stress over how you can't get back to sleep. Doing so will only spike your cortisol levels and spring you into a fully awakened state, making sleep that much more elusive.
Drinking a glass of tart cherry juice 30 minutes before bed has been shown to improve endurance and reduce inflammation. It is also one of the few food sources of sleep-promoting melatonin.
But for more expert tips on all things sleep related, follow my good friend Dr Nerina Ramlakhan, who is a true guru on the subject!

]]><![CDATA[Embracing Plyometric Exercises: A Vital Component of Ageing Well]]>Thu, 06 Feb 2025 00:00:00 GMThttps://www.deniseyeats.co.uk/blogposts/embracing-plyometric-exercises-a-vital-component-of-ageing-well

I think we can all agree that as we age, maintaining physical fitness becomes paramount for overall health and wellbeing. But did you know that regardless of gender, incorporating plyometric exercises into our fitness routines can be instrumental in preserving bone density, preventing fractures, and enhancing functional fitness? Beyond the physical benefits, engaging in activities like table tennis can serve as excellent plyometric exercises, improving proprioception and coordination. So why do I mention table tennis specifically? Well I have a little story about my dad at the end of this blog, so stay tuned and let's explore why embracing plyometrics is crucial for everyone as they age!

Understanding the importance of plyometrics
Plyometric exercises are characterised by explosive movements that engage fast-twitch muscle fibres, and offer a multitude of benefits as we age. These dynamic movements help maintain muscle mass, bone density, and cardiovascular health, mitigating the effects of age-related decline. While often associated with athletes, plyometrics are accessible to people of all ages and fitness levels, making them a valuable tool in the quest for healthy ageing.

Preserving bone density and preventing fractures
One of the primary concerns as we age is the decline in bone density, which can lead to an increased risk of fractures and osteoporosis. In fact in the UK it is estimated that one in two women, and one in five men over 50 will have an osteoporotic fracture in their lifetime*. Plyometric exercises provide a stimulus that promotes bone remodelling, helping to maintain or even increase bone density. By subjecting bones to brief, high-impact forces, plyometrics stimulate bone formation, contributing to overall skeletal health. Additionally, the strength and resilience gained from plyometric training make individuals more resistant to fractures, or in the event of a fracture, aid in the recovery process, enabling a faster return to mobility and independence.
*Ref: The Royal Osteoporosis Society: Epidemiology of Osteoporotic Fracture: an overview

What are they and how can you do them?
Plyometric exercises involve explosive, high-intensity movements, so it’s crucial to execute them correctly for safety. If you're new to plyometrics, start gradually and focus on proper form. Begin with toe bounces into squats to condition your body. Progress to depth drops and squat jumps, ensuring controlled landings. As you advance, incorporate lateral hops and then perhaps box jumps. Remember, warming up is key, and if you have joint issues, opt for low-impact variations like rope skipping or using a mini-trampoline. Have a look at the little video above for some ideas!
Also, engaging in activities like table tennis can serve as excellent plyometric exercises, enhancing proprioception, and coordination. The quick, explosive movements required in table tennis not only improve cardiovascular fitness but also enhance balance and agility. By regularly participating in activities that challenge proprioception, you can reduce the risk of falls and enhance overall functional fitness, promoting independence and quality of life as you age.

What about running?
While running helps build bones, it’s far less effective than jumping, according to research. That’s because running creates mostly one-directional stress as you’re moving forward in the same plane. It’s too similar to the stress that your bones get when you walk and perform most daily tasks.

What's all this talk about table tennis?
Well, yes, I have a personal reason for choosing this particular sport. Three weeks ago my 83 year old dad slipped and fell on the ice during a wintry spell in Aberdeen. When I spoke to him and my mum on a FaceTime call that night I could see how much pain he was in. But, how many people of that age do you know who could a) Get themselves back off the ground and home again, and b) Be fully recovered without breaks a few weeks later?
My dad has fallen on the ice before - 7 years ago he slipped and fractured his hip and wrist. It hit him hard - he likes to be active, but once recovered he decided that he wanted to make sure he was fit for life and so joined the local leisure centre where he went to the gym and pool. But it was the table tennis sessions that caught his eye and became his little passion. He has been going three times a week, playing doubles for two hours each time.
I definitely think this helped him when he had his recent accident - those multi-directional movements are very much plyometric and will have helped his bone density and functional fitness.
And in case you are wondering, yes, 3 weeks later he is very much back to his table tennis, but also hoping that spring comes around soon too!

]]><![CDATA[The Smart Guide to Menopause Exercise: Fit for Life!]]>Mon, 27 Jan 2025 14:36:20 GMThttps://www.deniseyeats.co.uk/blogposts/the-smart-guide-to-menopause-exercise-fit-for-life

As someone who specialises in working with perimenopausal and menopausal women, January brings a familiar sight: gyms packed with motivated women spending hours on cardio machines, determined that this will be the year they'll get their pre-menopausal body back. Sound familiar?
Here's what I so often see: women throwing themselves into daily hour-long runs or bike rides, believing that more cardio must equal better results. But here's the truth that might surprise you: the key to thriving during menopause isn't endless cardio – it's building strength and maintaining muscle mass, complemented by strategic cardio that works with your changing body, not against it.

The New Year Resolution Trap
Let me guess, you're planning to hit the gym most days, doing those 45-60 minute cardio sessions that everyone says you need for fat burning? While cardio absolutely has its place, the foundation of your fitness routine during menopause needs to be strength training. Here's why: during menopause, you can lose up to 3-5% of your muscle mass each year if you're not actively working to maintain it. This loss of muscle doesn't just affect how you look, it also impacts your metabolism, bone density, and overall health.

Why Your Body Needs Strength Training Now More Than Ever
Your hormonal landscape is dramatically different during menopause, and these changes demand a different approach. The decline in oestrogen and progesterone isn't just causing hot flushes and mood swings – it's making it harder for your body to maintain muscle mass and bone density. This is where strength training becomes your secret weapon.
Think of it this way: strength training is like building a strong foundation for a house. Without it, no amount of cardio will give you the results you're looking for. When you build lean muscle mass through strength training, you're:
- Boosting your metabolic rate (helping with weight management)
- Strengthening your bones (crucial for preventing osteoporosis)
- Improving insulin sensitivity (helping with that stubborn middle-area weight)
- Enhancing your overall functional strength (making daily activities easier)

The Smart Approach to Cardio
Now, I know many of you love your cardio, which is great! The key is doing it in a way that complements your strength training without overwhelming your body's stress response system. This is where smart cardio programming comes in.
Instead of those long, moderate-intensity sessions that can spike cortisol levels, focus on:
- Short, high-intensity intervals (HIIT) lasting 15-20 minutes in total
- Recovery-based cardio sessions at a truly easy pace
- Strategic timing of cardio sessions around your strength work

The HIIT Sweet Spot
HIIT becomes your best friend for getting that cardio buzz without the downsides of longer sessions. The magic formula:
- 20 seconds of real effort (think: it's ONLY 20 seconds)
- Followed by 40-60 seconds of proper recovery
- Total workout time of 15-20 minutes

This approach:
- Triggers a powerful metabolic response without excessive cortisol elevation
- Complements your strength training efforts
- Improves cardiovascular fitness efficiently
- Gets you in and out of the gym before your body enters stress overload

Your Weekly Workout Blueprint
Here's what an ideal week might look like:
- 2-3 strength training sessions (priority!)
- 1-2 HIIT sessions
- 1 longer, truly easy cardio session (if you enjoy it)
- 1-2 recovery days with gentle movement

Finding Joy in Movement
Remember, the best exercise programme is one you'll stick to. While strength training should be your foundation, you can still incorporate activities you love. The key is structuring them properly:
- Turn your dance sessions into interval training
- Add resistance exercises to your swimming routine
- Incorporate strength training before your tennis or paddle games
- Mix boxing with weight training

The Importance of Recovery
During menopause, recovery becomes even more crucial than the workout itself. This means:
- Getting adequate sleep (even if it's challenging with hot flushes)
- Allowing 48 hours between strength training sessions
- Listening to your body rather than pushing through exhaustion
- Incorporating gentle movement on rest days
- Staying hydrated and maintaining good nutrition

Ready to Learn More?
This is just the beginning of understanding how to work with your menopausal body rather than against it. If you'd like to receive specific strength training programmes and complementary cardio workouts tailored for menopausal women, including detailed breakdowns of exercises and progression plans, sign up for my newsletter. In Part 2, I'll share practical workout templates that you can start using right away, no matter your fitness level.

The Bottom Line
Making resolutions is easy – making sustainable changes that work with your body rather than against it is what really matters. This year, instead of falling into the trap of "cardio is everything," embrace the power of strength training as your foundation, complemented by strategic cardio work. Your body will thank you with better results, more energy, and the kind of sustainable progress that lasts well beyond January.
Remember, the goal isn't to exhaust yourself with endless cardio. It's about building strength as your foundation and adding in cardio work that energizes rather than depletes you. Start where you are, progress gradually, and trust that this balanced approach is exactly what your changing body needs.
Are you ready to make this year different? Start with just one strength training session this week, and look out for Part 2 in your inbox where I'll share exactly how to put this into practice. You might be surprised at how much better you feel when you stop fighting your hormones and start working with them instead.

]]><![CDATA[Small Steps, Stronger You: Strength Training for Menopause Made Simple]]>Mon, 06 Jan 2025 16:25:20 GMThttps://www.deniseyeats.co.uk/blogposts/small-steps-stronger-you-strength-training-for-menopause-made-simple

As we step into the New Year, I want to share a message that goes beyond the usual “new year, new you” mantra. Over the years, I’ve worked with women at all stages of fitness, from those just starting out to those already excelling as endurance athletes—and one thing has become clear: small, consistent changes in strength training can transform not just your body, but your confidence and quality of life.
The Power of Strength Training: Stories of Change
One of the most inspiring journeys I’ve witnessed was that of a woman in her late 60s, newly diagnosed with osteoporosis. She had never exercised before and came to me with a lot of apprehension. We started with simple exercises—just a few wall sits and basic planks. Over time, her strength improved significantly, and she noticed less pain in her daily movements. More importantly, she began to trust her body again.
On the other end of the spectrum, I’ve worked with endurance athletes like cyclists and triathletes who thought they were “fit enough” but were shocked by the gains they made when we added strength training to their routines. One triathlete, in particular, found that incorporating isometric lunges and push-ups not only boosted her performance but also helped alleviate persistent knee pain that had plagued her for years.
These experiences highlight a key truth: no matter your starting point, strength training can deliver profound benefits for women, especially during menopause.
Why Strength Training is Essential in Menopause
As women, we face unique challenges during menopause. Declining oestrogen levels can lead to muscle loss and reduced bone density, increasing the risk of osteoporosis. Strength training isn’t just about aesthetics or building muscles—it’s about preserving your independence, reducing pain, and boosting overall vitality.
Even a few minutes of strength-focused exercise a day can help you hold onto muscle mass, improve posture, and reduce joint discomfort. It’s the ultimate investment in your future health.

Four Strength Exercises to Start Your Journey
Here are the exercises I recommend to my clients, whether they’re just beginning or adding variety to their routine, and the key thing is, they don't require any fancy equipment!

Wall Sits
A simple yet effective exercise for the thighs, glutes, and core. One of my clients started with just 15 seconds and now holds a wall sit for over a minute with ease. Start where you are—progress will come.
Isometric Lunge Holds
These are brilliant for building leg and core strength. They’re also a game-changer for anyone managing knee or hip issues.
Planks
Planks are my go-to for total body strength. They’re fantastic for improving core stability, which helps with balance and posture—something we all need as we age.
Push-Ups
Modify them to suit your level, whether that’s on your knees or against a wall. Push-ups are incredible for upper body strength and something I encourage everyone to incorporate into their routine, no matter what level you are at.

Join the ‘Reset, Recharge, Reclaim’ Challenge!
If you’re ready to take the first step, I’d love to invite you to my Facebook group, Reset, Recharge, Reclaim. This January, I’m launching a series of weekly mini challenges designed to help you build strength, no matter your starting point:

Week 1: Start with wall sits.
Week 2: Add isometric lunge holds.
Week 3: Incorporate planks into your daily routine.
Week 4: Combine these with push-ups for a full-body workout.

Each week, I’ll share tips, progressions, and support to keep you motivated.
Scan the QR code below or click on the link here to join!

Strength Training: The Foundation for Confidence and Health
What I love most about strength training is the confidence it builds. When you feel stronger, you move through life differently. You hold yourself taller, approach challenges with more resilience, and experience less pain in daily activities.
Whether you’re starting from scratch, like my client with osteoporosis, or looking to enhance your athletic performance, strength training offers a path to feeling empowered in your body.
Take the First Step
This year, don’t worry about massive overhauls or quick fixes. Focus on small, meaningful changes that lead to big results. Join us in the Reset, Recharge, Reclaim challenge and start your journey to a stronger, healthier, and more confident you.
Strength is a gift you can give yourself at any age and any stage. Let’s make this year the one where you embrace it fully.

]]><![CDATA[Why do we prioritise others over our own health and wellbeing?]]>Fri, 01 Nov 2024 17:51:05 GMThttps://www.deniseyeats.co.uk/blogposts/why-do-we-prioritise-others-over-our-own-health-and-wellbeing

Why Do We Put Off Getting Stronger?
Picture this: You're scrolling through social media, nodding along to posts about the importance of strength training, saving articles about bone density, and thinking "I really should start doing this." Sound familiar?
As women, we're incredibly good at taking care of everyone else's health - booking their appointments, reminding them to take medications, encouraging them to stay active. But when it comes to investing in our own strength and fitness? Well, that's when things often get... complicated.

The Procrastination Puzzle
Have you ever wondered why we do this? Why we keep pushing aside something we know is vital for our health, especially as we age? It's a bit like knowing we need to service our car but continuing to drive it until something goes wrong - except our bodies don't come with replacement parts (we ideally don't want to go down the joint replacement route anyway!)

The irony? The time we spend worrying about fitting exercise into our busy lives often exceeds the actual time it would take to do a strength session. And let's be honest - managing health issues that develop from inactivity takes far more time and energy than prevention.

What's Really Holding Us Back?
Sometimes it helps to pause and ask ourselves some honest questions:
- Are we afraid of appearing "selfish" by taking time for ourselves?
- Do we feel intimidated by the gym environment or uncertain about proper form?
- Are we comparing ourselves to others and thinking "I'm too old to start now"?
- Have previous attempts at exercise left us feeling discouraged?

These are all valid feelings, and you're certainly not alone in having them. But here's something I've observed in my years of coaching women: the biggest regret isn't starting - it's waiting so long to begin.

The Strength Training Truth
Let me share something that might surprise you: strength training doesn't have to mean hours in the gym or lifting heavy weights (unless you want it to!). It can start with:

- 15-minute bodyweight sessions at home
- Simple resistance band exercises while watching TV
- Short, focused workouts twice a week

The key isn't perfection - it's consistency. And consistency doesn't mean every day; it means finding a sustainable rhythm that works for YOUR life.

Making the Shift: Small Steps, Big Impact
Remember how you learned to drive? You didn't jump straight onto the motorway - you started in car parks, quiet roads, building confidence gradually. Strength training follows the same principle:

1. Start where you are, not where you think you "should" be
2. Focus on form before adding challenge
3. Celebrate small wins (like mastering your first proper squat!)
4. Build gradually, allowing your body and mind to adapt

The Time Investment Reality Check
Let's put this in perspective:
- A focused strength session: 30-45 minutes
- Managing chronic health issues: Countless hours of appointments, treatments, and recovery
- The choice seems clear, doesn't it?

Your Permission Slip
If you've been waiting for a sign to start, consider this it. You don't need to transform your entire lifestyle overnight. You don't need to become a gym devotee. You just need to take one small step towards stronger tomorrow.
Ready to explore what that first step might look like for you? Whether it's joining a beginners' strength class, booking a 1:1 session to learn proper form, or simply starting with some home exercises, the key is to begin somewhere.

Remember: Future You will thank Present You for starting now, rather than waiting for the "perfect" time (spoiler alert: it doesn't exist!).

Your Next Step
If any of this resonates with you, I'd love to help you take that first step. Whether you have questions, concerns, or just want to chat about what strength training could look like for YOU, get in touch. Together, we can create a plan that fits your life, respects your current fitness level, and helps you build the strength you deserve.

Because here's the truth: you're never too old, too unfit, or too busy to start taking care of your future self. The question is: what small step could you take today?

Want to learn more about getting started with strength training in a supportive, judgment-free environment? Let's chat about what that could look like for you.

]]><![CDATA[Exercise Strategies for Joint Health: Key Tips for Women in Perimenopause and Menopause]]>Fri, 18 Oct 2024 22:53:27 GMThttps://www.deniseyeats.co.uk/blogposts/exercise-strategies-for-joint-health-key-tips-for-women-in-perimenopause-and-menopause

Are you finding that aches and pains in your knees, hips, or shoulders are slowing you down? Joint discomfort is a common concern for many women, particularly as they transition through perimenopause and menopause. The good news is that how you exercise can make a significant difference in reducing pain, improving joint strength, and supporting overall bone health.

In this blog, I'm going to look at how to manage joint health through exercise, focusing on practical strategies that can help alleviate pain and improve mobility— so that you can stay fit and strong for life.

Why Exercise is Crucial for Joint Health
As we age, our joint health can naturally deteriorate, but this process accelerates for women going through menopause due to hormonal fluctuations, particularly the decrease in ostrogen. This hormone plays a vital role in maintaining bone density and muscle mass, which support the joints. But this is why it is important to keep exercising, when your instinct may be to avoid it:

Strengthening the Muscles: Exercise helps strengthen the muscles around your joints, providing them with better support and reducing strain. Strong muscles also act as shock absorbers, which is particularly important for conditions like osteoarthritis.
Joint Lubrication: Movement helps lubricate your joints, which can reduce stiffness and make everyday activities more comfortable. Staying active is key to maintaining healthy joint function.

How Hormones Affect Joint Health During Menopause
As ostrogen levels drop during menopause, women may experience an increase in joint pain. Ostrogen has anti-inflammatory properties and plays a role in maintaining joint lubrication, so its reduction can lead to joint stiffness and discomfort. Additionally, lower ostrogen can accelerate the loss of bone density, which increases the risk of osteoporosis.

Adjusting Your Exercise Routine
During menopause, it’s important to adjust your exercise routine to account for hormonal changes. Here are a few key tips:

Prioritise strength training: Muscle mass naturally decreases as ostrogen levels drop, so incorporating strength training into your routine can help combat this.
Incorporate recovery time: Hormonal changes can increase the time your body needs to recover after exercise. Don’t be afraid to take a day off between strength training sessions.
Focus on form: Proper form is crucial to avoid injury and strain on the joints. Consider working with a personal trainer or physical therapist to ensure you’re moving correctly.

The Best Exercises for Joint Health
Choosing the right exercises is important to avoid putting too much stress on your joints while still building strength and improving mobility.

Strength Training
Strength training is essential for maintaining muscle mass, which supports the joints and bones. Exercises that focus on building strength can help manage and prevent conditions like osteoarthritis and osteoporosis.

Bodyweight exercises: Squats, push-ups, and glute bridges are excellent ways to build strength without stressing your joints.
Resistance band exercises: These allow for controlled movements and can be tailored to different fitness levels, making them great for protecting joints while strengthening muscles.

Low-Impact Aerobic Exercise
Low-impact exercises are a great way to get your heart rate up without putting too much strain on your joints. Swimming, cycling, and walking are all excellent options which give a full body workout without putting pressure on the knees or hips. Make sure to wear supportive shoes when walking or jogging, especially if you have conditions like plantar fasciitis.

Flexibility and Stretching
Maintaining flexibility becomes increasingly important in helping improve your range of motion and reduces tension in the muscles surrounding the joints.

Gentle stretches: Incorporate stretches for your hamstrings, quadriceps, and calves. These help reduce strain on your knee and hip joints.
Yoga and Pilates: These practices can help maintain flexibility and balance, improving how your body moves and supporting your joints.

Exercise Strategies for Specific Joint Conditions

Osteoarthritis
For those dealing with osteoarthritis, particularly in the knees or hips, exercises should focus on strengthening the muscles around the affected joint while avoiding high-impact movements that can lead to flare-ups.

Try: Mini squats, wall sits, leg extensions, and water aerobics. These exercises strengthen the muscles around the joints without overloading them.

Osteoporosis
For women with osteoporosis, weight-bearing exercises are key to maintaining bone density. However, it's important to avoid exercises that involve twisting or excessive bending of the spine.

Try: Resistance training with bodyweight exercises, walking, and even light plyometric activities like heel drops, if appropriate.

Plantar Fasciitis
Plantar fasciitis is common in post-menopausal women due to changes in foot structure and connective tissue health.

Try: Stretching the calves, Achilles tendon, and arches of the feet can relieve pain. It's also important to wear supportive shoes during exercise.

Practical Takeaways for Healthy Joints
Maintaining joint health as you age is all about balance: balancing strength and flexibility, high-intensity and low-impact exercise, and work with recovery. Here are some key takeaways to keep in mind:

Start with strength: Make strength training a priority to support your joints and bones.
Keep moving: Low-impact aerobic exercises like swimming and walking will keep your joints lubricated and improve mobility.
Stretch regularly: Daily stretching will help reduce stiffness and improve flexibility, which is crucial for joint health.
Adapt with time: As your body changes during menopause, be mindful of the need for more recovery and adjustments in your routine to prevent injury.

By incorporating these exercise strategies into your daily routine, you can keep your joints healthy and pain-free, even as you age. Remember, joint health is a lifelong commitment, and with the right approach, you can stay active and strong for years to come!

If you'd like to know more about how to stay strong for your particular stage of life or a specific condition, get in touch with me for a no obligation chat.

]]><![CDATA[Hydration 101: Essentials for staying safe and unlocking your peak performance]]>Fri, 19 Jul 2024 17:18:31 GMThttps://www.deniseyeats.co.uk/blogposts/hydration-101-essentials-for-staying-safe-and-unlocking-your-peak-performance

Proper hydration is crucial for athletes striving for peak performance. It influences everything from endurance to recovery, making it essential to understand how to hydrate effectively. Here’s a guide to getting hydration right, with a special focus women’s unique needs.

The Basics of Hydration
Staying hydrated is more than just drinking water. It involves balancing fluids and electrolytes, particularly sodium, to maintain optimal body function.

Why Sodium Matters
Sodium is a key electrolyte lost through sweat. It helps maintain fluid balance, nerve function, and muscle contractions. Athletes, especially those participating in endurance sports like triathlons, need to replenish sodium to prevent cramping, fatigue, and hyponatremia (low blood sodium levels).

Identifying Sodium Loss
Salt Residue: Noticeable salt on your skin or clothes after exercise indicates significant sodium loss. Adjust your intake of electrolyte-rich drinks accordingly.

Get your hydration right
Pre-Hydrate: Start your training or race well-hydrated. Drink 470 – 600mls of fluid in the hours leading up to your activity.
During Exercise: Aim to drink 200-300mls of fluid every 10-20 minutes. Use sports drinks that contain electrolytes to replenish lost sodium.
Post-Exercise: Rehydrate with a mix of water and electrolyte-rich drinks. Consume salty snacks or meals to help replenish sodium stores.
Monitor Sweat Loss: Weigh yourself before and after exercise. A weight loss of more than 2% indicates dehydration. Adjust fluid intake accordingly.

The Unique Needs of Female Athletes
Women have distinct physiological differences that influence their hydration needs. Hormonal fluctuations throughout the menstrual cycle can impact fluid balance and sodium needs.

Key Considerations for Women
Hormonal Fluctuations: Oestrogen and progesterone levels can affect fluid retention and sodium regulation. During the high-hormone phase (luteal phase), women may need more sodium to maintain balance.
Increased Risk of Hyponatremia: Women are generally at a higher risk of hyponatremia due to smaller body size and slower sweat rates. This makes it crucial to focus on sodium intake alongside fluid consumption.
Tailored Hydration Plans: Women should personalise their hydration strategies, considering factors like the menstrual cycle, weather conditions, and individual sweat rates.

Special Considerations for Perimenopausal and Menopausal Women
Altered Thirst Response: Hormonal changes can dull the thirst mechanism, making it harder to recognise dehydration.
Increased Hydration Needs: Due to changes in body composition and metabolism, women in these stages may need to be more proactive about fluid intake.

Tips for Female Athletes

Track Your Cycle: Be aware of how your menstrual cycle affects your hydration needs. Increase sodium intake during the luteal phase if necessary.
Listen to Your Body: Pay attention to signs of dehydration such as dizziness, headaches, or unusual fatigue. Adjust your hydration strategy accordingly.
Consult a Specialist: Work with a nutritionist or sports dietitian to develop a personalised hydration plan that aligns with your training and hormonal cycle.

Hydration is a powerful tool for athletes, directly impacting performance and recovery. By understanding the role of sodium and considering individual needs—especially for female athletes—you can optimise your hydration strategy and achieve your athletic goals. Remember, hydration is not one-size-fits-all; it’s about finding what works best for you.

]]><![CDATA[Strength Over Stamina: The Essential Fitness Shift for Women]]>Thu, 11 Jul 2024 22:42:30 GMThttps://www.deniseyeats.co.uk/blogposts/strength-over-stamina-the-essential-fitness-shift-for-women

In the pursuit of fitness, the debate between strength training and cardio often rages on, and is a particularly hot topic as women move through menopause and start to experience body composition changes. While activities like running, cycling, and swimming hold undeniable benefits (and trust me I love them all), the importance of strength training for women is often woefully overlooked. As a personal trainer, triathlon coach and multi sport athlete, I've witnessed first-hand the transformative power of strength training in women's fitness journeys. Yet so often I see women prioritising long, mid HR zone bike rides or runs, thinking that this will help them to lose weight, feel and look better etc.. Let’s look at why women need to prioritise strength training over cardio for lifelong fitness.

Strong Bones, Strong Women: One of the key benefits of strength training is its role in promoting bone health. As women age, they become more susceptible to osteoporosis, a condition characterised by weakened bones. Did you know that in the UK one in two women over 50 has osteoporosis and will suffer a fracture because of it? Strength training helps counteract this by increasing bone density, reducing the risk of fractures and osteoporosis-related complications.

Metabolic Health and Efficiency: Unlike cardio, which primarily burns calories during exercise, strength training revs up your metabolism long after the workout is over. This is due to the muscle repair and growth process, which requires energy. Strength training helps women build lean muscle mass, leading to a higher resting metabolic rate and more efficient fat burning.
Strength training also plays a vital role in improving metabolic health by enhancing insulin sensitivity and glucose metabolism. This is particularly important for women, as they are more prone to conditions like insulin resistance and metabolic syndrome as they go through the hormonal changes of perimenopause and menopause.

Empowerment Through Strength: Beyond physical benefits, strength training fosters a sense of empowerment! As you witness your body getting stronger, lifting heavier weights, and conquering new challenges, you experience a profound boost in confidence and self-esteem. This empowerment transcends the gym, influencing various aspects of your life. So if you are someone who is driven by PBs in terms of speed or power in your chosen sport, direct that same motivation towards strength training!

Injury Prevention and Rehabilitation: While cardio activities like running can be high-impact and lead to overuse injuries, strength training helps prevent such injuries by improving muscle strength, joint stability, and flexibility. Additionally, it plays a crucial role in rehabilitation post-injury, aiding in the restoration of strength and functionality. This is one I can say first hand has helped me. I have gone from dreading my running workouts due to recurring achilles injuries and niggles, to embracing hill reps due to increasing my strength training!

Functional Fitness for Everyday Life: Strength training enhances functional fitness, enabling you to perform daily tasks with ease and efficiency. Whether it's lifting heavy bags, carrying children, or maintaining good posture, the strength gained in the gym translates into improved quality of life outside of it.

Hormonal Harmony: Traditional cardio training can sometimes exacerbate hormonal imbalances in women, particularly in relation to cortisol and oestrogen levels. Strength training, on the other hand, offers a more balanced hormonal response, promoting overall wellbeing and hormonal harmony. Research has also shown it often helps with menopausal symptoms, especially vasomotor ones such as hot flushes.

Longevity and Independence: Building and maintaining strength is essential for promoting longevity and independence as we age. It equips us with the physical resilience and independence to lead active, fulfilling lives well into their later years, reducing the risk of age-related decline and dependence.

Better Body Composition: While cardio may lead to weight loss, it often results in a loss of both fat and muscle mass. Strength training, however, preserves lean muscle tissue while targeting fat loss, resulting in a more favourable body composition and toned physique.

Enhanced Athletic Performance: Strength training serves as a foundation for improved athletic performance across various sports and activities, including triathlons. It enhances strength, power, and endurance, leading to better performance and reduced risk of injury during training and competition. Remember, menopause is a time when our power and strength can go into a decline, we want to keep our PB potential!

Stress Relief and Mental Wellbeing: Just as cardio activities are known for their stress-relieving benefits, strength training offers its own form of mental rejuvenation. The focused, repetitive nature of lifting weights can be meditative, providing an outlet for stress and promoting mental wellbeing.

Empowering the Next Generation: By prioritising strength training, women set a powerful example for the next generation. They inspire younger girls to embrace their strength, challenge societal norms, and redefine traditional notions of femininity and fitness.

So remember, whilst cardio activities undoubtedly offer numerous health benefits, women MUST prioritise strength training to ensure they are fit, strong, and resilient for life. From bone health and metabolism to empowerment and longevity, the advantages of strength training will allow you to unleash your full potential whatever your goals!
BUT remember, to really hit that strength aspect in your resistance training programme you need to be working with weights that you can work within a range of 1-6 of. I am afraid that things like bodypump (low weights, high reps) don't cut it!

]]><![CDATA[Is your training working against you?]]>Fri, 07 Jun 2024 22:29:51 GMThttps://www.deniseyeats.co.uk/blogposts/why-menopausal-women-should-prioritise-hiit-over-long-workouts

Why Menopausal Women Should Prioritise HIIT Over Long Workouts
As a personal trainer and sports coach specialising in working with women going through perimenopause and menopause, understanding the unique physiological changes during this life stage is crucial. I so often hear women saying they are doing more exercise, but either not achieving the same results as they used to, or in fact in many cases actually feeling worse – gaining weight, feeling tired and getting into a spiral of demotivation.
What you need to know is how polarised training can be your friend here, and that often means more is less – so don’t go for the long, heart rate zone 3-4 bike or run workouts instead, shorter, sharper intervals will serve you much better.
HIIT is a powerful tool for women in perimenopause and menopause. It addresses many of the unique health challenges faced during this stage of life, offering metabolic, cardiovascular, and hormonal benefits that longer, moderate-intensity workouts may not provide.

But what is it exactly?
High-Intensity Interval Training (HIIT) involves short bursts of intense exercise alternated with low-intensity recovery periods. These workouts are typically brief, ranging from 15 to 30 minutes, and are designed to maximize the benefits of exercise by combining short, high-effort intervals with periods of rest or low activity.

How can it help?

Improved Insulin Sensitivity and Blood Sugar Control
HIIT significantly enhances insulin sensitivity and lowers fasting blood sugar levels. This is vital during menopause, a time when blood sugar regulation can become more challenging.

Enhanced Cardiovascular and Metabolic Health
HIIT increases the efficiency of the heart and improves fat-burning capacity. These workouts elevate stroke volume, which is the amount of blood the heart pumps per beat, and boost the number and function of mitochondria, the energy powerhouses of cells.

Hormonal Benefits
Engaging in HIIT sends strong signals to the brain to produce more human growth hormone (HGH) and testosterone. This helps counteract the natural decline of these hormones during menopause, aiding in the maintenance and development of muscle mass, which is crucial for overall strength and metabolism.

Management of Visceral Fat
HIIT is effective in reducing visceral fat, the deep belly fat that tends to increase during menopause. This type of fat is associated with higher risks of cardiovascular disease and other metabolic conditions.

Short and Enjoyable Workouts
Unlike longer endurance workouts, HIIT sessions are brief and intense, making them easier to fit into busy schedules. Moreover, the short duration of HIIT intervals (30 seconds or less) can be more enjoyable and sustainable, reducing the likelihood of elevated cortisol levels that longer workouts might induce.

HIIT versus Longer ‘Grey Zone’ Workouts?
But surely more and longer is better, it burns more calories, will make me fitter and lose weight right? This is a popular misconception, especially as we move through perimenopause and menopause, read on to see why you might be working against your changing physiology...

Increased Cortisol Levels
Prolonged workouts at moderate intensity can lead to sustained high levels of cortisol, a stress hormone. While cortisol is essential for energy regulation and immune function, chronically elevated levels can lead to negative health outcomes such as increased abdominal fat, muscle breakdown, and compromised immune function.

Muscle Catabolism
Extended periods of exercise, especially at moderate intensities, can promote muscle catabolism (breakdown) rather than anabolism (building). This is particularly concerning for menopausal women who are already experiencing muscle loss due to hormonal changes.

Fatigue and Recovery Issues
Longer workouts can lead to greater fatigue and longer recovery times, which may not be ideal for menopausal women who often experience disrupted sleep patterns and reduced recovery capacity.

Effective HIIT Protocols
So what might a HIIT session look like? For peri or menopausal women, integrating the following HIIT routines can be beneficial. These can be incorporated into any form of exercise – running, cycling, rowing, weighted and bodyweight exercise, there are numerous possibilities!

20 On / 40 Off - Go all out for 20 seconds, rest for 40 seconds. Repeat 6-8 times.
30 On / 60 Off - Push hard for 30 seconds, recover for 60 seconds. Repeat 5-6 times.
Tabatas - Perform 20 seconds of high intensity, followed by 10 seconds of rest. Repeat 6-8 times, rest for 5 minutes, and repeat another set.

So the good news is, that with the stresses of the demands of our everyday lives, we can actually fit a much more effective workout into 30 minutes over a one hour zone 3 run, and it has all of the above benefits. What's not to like about that?

]]><![CDATA[Recharge, Rebuild, Repeat: Embracing recovery for a stronger you!]]>Fri, 26 Apr 2024 22:58:29 GMThttps://www.deniseyeats.co.uk/blogposts/recharge-rebuild-repeat-embracing-recovery-for-a-stronger-you

As a personal trainer and coach, I understand the frustration that comes with being sidelined by an injury. However, I firmly believe that with the right approach, injury recovery can be a period of growth and progress. I was prompted to write this by the experience of some of my athletes who have niggling injuries at the moment, but mostly as I witness the recovery of my partner after his total knee replacement (he's doing amazingly by the way ;) ).
So I’m going to share some of my personal experiences on how you can use data to facilitate your recovery journey and come back stronger than ever.
I will also illustrate just how important that downtime can be!
Tracking Injury-Specific Metrics
Recovery isn't a linear process, and tracking injury-specific metrics can provide valuable insights into your progress. From assessing your daily injury level to monitoring soreness, mood, fatigue, motivation, sleep quality, and more, keeping a record of these metrics can help you and, those supporting you, to make informed decisions about your rehabilitation programme.
Timing Your Metric Tracking
Choosing specific times of the day to track your metrics can offer deeper insights into your recovery patterns. Whether it's recording how you feel first thing in the morning or tracking changes throughout the day, consistency is key. Utilise training logs or tracking apps like Training Peaks to streamline this process and ensure you capture relevant data points.
Documenting Physio and Doctor Visits
Physio and rehabilitation sessions are integral parts of the recovery process. By documenting these visits in your training diary or app, you create a comprehensive record of your journey. Try to include details such as exercises performed, resistance levels, and any notes on progress or setbacks. This information serves as a valuable reference point for both you, and your coach if you have one.

Logging All Activity
Even when you're not engaged in structured training, every activity counts towards your recovery. Whether it's completing physical therapy exercises or engaging in low-impact workouts like walking or swimming, logging these activities helps you stay accountable and track progress. Make notes on how each exercise feels and any observations that may impact your recovery.
Monitoring Recovery Using Technology
Incorporating technology into your recovery process can provide valuable insights. Devices that measure heart rate variability and resting heart rate offer objective data points to gauge your recovery status. Additionally, paying attention to your rate of perceived exertion in everyday tasks can provide valuable cues about your body's readiness for exercise. For female athletes I am also a big fan of Wild.AI as an app that captures subjective as well as objective data, including hormonal stages to help you navigate your recovery.

Beware of too much too soon
It can be very tempting to feel you are starting to feel better and dash back into your usual training regime, and some to try and make up for lost ground. But this can be a precarious stage of your recovery, so beware! Your body will be your best guide here – you should be slowly building things back up and if things flare up (swelling, pain etc) the day after then that is your body telling you it was too much too soon. Back off, ice, rest and don’t get disheartened. Our bodies are so intelligent and will give us this alert as a reminder that we shouldn’t get carried away. Likewise they will reward us for looking after them!
Embracing Year-Round Recovery
Recovery isn't just something to focus on after an injury; it's a critical component of overall athletic performance. Incorporating regular rest periods into your training schedule allows your body to repair, restore, and adapt, leading to better long-term results and reduced risk of injury. Working with a personal trainer can help you strike the right balance between training and recovery, ensuring optimal performance and health.
Remember!
Recovery from injury is a journey that requires patience, diligence, and strategic planning. By harnessing the power of data and technology, you can navigate this journey more effectively and emerge stronger on the other side. Remember, your training journal isn't just a record of your workouts; it's your roadmap to recovery. So embrace the process, listen to your body, and trust in the power of data to guide you back to peak performance. And from personal experience, I have some great examples of both my own, and some of the people I coach being surprised at their results after a couple of weeks of enforced rest!

]]><![CDATA[Resetting the Narrative: How Carbs Recharge Performance in Active Women]]>Sat, 30 Mar 2024 00:13:58 GMThttps://www.deniseyeats.co.uk/blogposts/resetting-the-narrative-how-carbs-recharge-performance-in-active-women

In the world of nutrition, trends come and go, but one thing remains constant: the importance of a balanced diet. Particularly for women in peri and menopause, maintaining a balanced diet is crucial for overall health and wellbeing. Yet, amidst the myriad of dietary advice, there's often confusion and fear surrounding certain food groups, particularly carbohydrates. Let's have a look at why a balanced diet, inclusive of carbohydrates, is essential for women, particularly in this stage of life.
The Carbohydrate Conundrum
Women perform at their best when their bodies are adequately fuelled, and carbohydrates play a pivotal role in this process. Despite being the preferred fuel source for our brains and necessary for sustaining high-intensity efforts, carbohydrates have faced unwarranted scrutiny and demonisation in recent years.
The Fallout of Carb-Phobia
The roots of carb-phobia can be traced back to the misguided low-fat craze, where fat was vilified and replaced with sugar in many processed foods. This led to detrimental health consequences, including weight gain and metabolic issues. Unfortunately, this trend spurred a swing in the opposite direction, with many individuals becoming overly cautious of carbohydrates.
Understanding Hormonal Sensitivity
For women, especially those in peri and menopause, hormonal fluctuations can exacerbate the effects of extreme dietary restrictions. Hormones designed for our survival make women more sensitive to dramatic dietary changes. Intermittent fasting and low-carb diets, popular among men, may not yield the same benefits for women and can disrupt hormonal balance, leading to increased stress and difficulty in managing body composition.

The Importance of Carbohydrates
Carbohydrates are not only essential for fuelling exercise and supporting performance but also play a crucial role in maintaining hormonal balance and overall health. When carbohydrate intake falls short, there's a marked reduction in the production of kisspeptin, a neuropeptide responsible for regulating sex hormones and reproductive function. Additionally, inadequate carbohydrate intake can impair immune function, stress response, and iron regulation, particularly in women.
Research Insights
Recent studies have shed light on the negative impacts of low-carb diets on athletes, revealing elevated inflammation, impaired immune function, and decreased performance. Women, in particular, may experience greater physiological disruptions in response to low carbohydrate intake compared to men. And if you are thinking... “But I’m not an athlete…” Well if you are training purposefully then you are!

Practical Recommendations
To avoid the detrimental effects of low carbohydrate availability, it's essential for women to prioritise carbohydrate intake, especially around exercise and training sessions. Aim for a balanced diet that includes 40% carbohydrates, 30% protein, and 30% fats at every meal, ensuring adequate fuel for physical activity and recovery. But remember to prioritise high quality macronutrients e.g carbs from wholegrains and fruit and veg rather than processed food, and good quality fats such as oily fish, nuts and seeds. And as we enter peri and menopause the role of protein becomes even more important - see my separate blog on that one!
Also remember that a little treat never did anyone any harm, so have your choice of indulgence every now and then, it's good for the soul!
In a landscape inundated with dietary trends and quick fixes, it's crucial for women in peri and menopause to prioritise a balanced diet that includes carbohydrates. Restricting or demonising any food group, including carbohydrates, is not conducive to optimal health and performance. By embracing a balanced approach to nutrition, women can support their hormonal health, enhance their performance, and safeguard against potential health risks associated with extreme dietary practices. Remember, fuelling your body adequately is key to thriving during all life stages.

]]>