HEALTH + WELLNESS
Business Profile :
KATIE WALTON
FITNESS AND WELLNESS EXPERT & FOUNDER OF EMBRACE OVER 40
KATIE WALTON IS A KENT-BASED FEMALE ENTREPRENEUR WHO HAS A VISION TO MAKE YOU AGE MORE GRACEFULLY AND HEALTHFULLY . WITH OVER 20 YEARS ’ EXPERIENCE IN THE HEALTH AND FITNESS INDUSTRY , AND HAVING RECENTLY TURNED 50 , SHE IS ON A MISSION TO HELP WOMEN FEEL FIT AND WELL AT 40 AND BEYOND . HER COMPANY , EMBRACE , PROVIDES PERSONAL TRAINING SESSIONS ( EITHER ONLINE OR AT YOUR HOME ) AS WELL AS A 30-DAY FITNESS & WELLNESS PROGRAMME . THROUGH KATIE ’ S WEBSITE YOU CAN ALSO ACCESS A WHOLE LIBRARY OF INFORMATION ON NUTRITION , FASHION AND LIFESTYLE – ESSENTIALLY , ALL THE INFORMATION IN ONE PLACE NEEDED TO HELP WOMEN NAVIGATE THE CHANGES AS THEY TRANSITION FROM PERIMENOPAUSE TO MENOPAUSE AND OUT THE OTHER SIDE .
What is the Embrace Programme ?
The idea behind the Embrace 30 Day Programme evolved because we need to re-set our lifestyle after 40 . Women in midlife find they are putting on more weight around their stomachs and hips and thighs . We need to therefore balance our blood sugar levels throughout the day , reduce inflammation and ultimately improve our gut health . On the programme you receive a daily meal plan which includes lots of nutrient dense foods that will flood your body with antioxidants and phytoestrogens – foods such as broccoli , spinach , mushrooms , salmon , lentils etc . You then also receive a short video of the exercises to do each day . By following this programme , you will feel less bloated , your cravings for salty and sweet foods will subside , you will detoxify your liver , rev up your metabolism and ultimately feel better and more like your old self ! Although this is NOT a diet , you might even find you lose a few pounds or clothes feel less tight . I really believe that combining this food plan with daily bitesize exercise routines ( plus some daily walking ) leads to a healthier body and a clearer mind . This programme definitely helped me and many of my female clients over 40 .
What is your own food philosophy ?
My food philosophy really follows the 80:20 rule . In other words , you eat healthy foods 80 % of the time and indulge in foods you really love 20 % of the time . I love a glass of fizz or red wine and chocolate , and occasionally I ’ ll have a pudding if I ’ m out at a restaurant . I love food too much and have found a way to eat well most of the time , that way if I have a little sugar or some alcohol it doesn ' t derail all the good work as my body has adapted to a much better way of eating . I do find that not eating gluten makes me feel less bloated and experience less brain fog . I have also found that intermittent fasting has helped to lose the weight and keep it off . I try to finish eating supper around 6.30pm and then try not to eat until 10.30am the next day . I don ’ t do this every day – what works for me is a 16 hour fast on weekdays and a much more relaxed way of eating at the weekend .
Katie ’ s Top 5 Health Tips :
• Eat protein at every meal – this helps you to feel fuller and to sustain your muscle mass .
• Eat more cruciferous and dark green leafy vegetables e . g . broccoli , sprouts , spinach – these regulate oestrogen levels and help your metabolism , easing symptoms such as hot flashes and night sweats .
• Try a teaspoon of apple cider vinegar in some warm water every morning – it ramps up your metabolism , curbs cravings and stops fat storage .
• Exercise a little every day – consistency is key – just move ! Your body and your mind will thank you for it .
• Aim to get 7 to 8 hours of sleep every night .
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