On Your Feet

22/01/2026

Places still available!
Join us this Tuesday from the comfort of your sofa!
“let’s Talk Menopause” aims to help you find practical solutions through nutrition, wellbeing and lifestyle hacks.
We’d love to welcome more women to our community.
Call Jo on 0121 443 3310.

🌸 Let’s Talk Menopause (from your sofa!) 🌸

Hot flushes? Mood swings? Brain fog that makes you walk into a room and forget why you’re there? 😅 You’re not alone and it’s time we talked about it.

Join us for Let’s Talk Menopause, hosted by the Brandwood Centre on:

🗓 Tuesday 27th January
⏰ 6–8pm
💻 Online via Zoom

This friendly, supportive session is all about understanding menopause, spotting the signs of perimenopause, and sharing practical tips to make everyday life that bit easier. No awkward questions, no judgement, just honest conversation and support.

✨ Best bit? ✨
You can prioritise yourself from the comfort of your own home. Pyjamas optional. Kettle and snacks nearby encouraged.

It’s FREE & open to all — whether you’re going through it, preparing for it, or supporting someone who is.

📞 Call us on 011 443 3310 to book your place, and we’ll send you all the Zoom details.

Let’s break the silence, have a laugh where we can, and start the conversation together 💜

21/01/2026

For all those struggling with perimenopause and post menopause symptoms!📢
We’re supporting Brandwood Community Centre this very special project.
Join us on Zoom or face-to-face next week to gain a better understanding of what’s happening in your body!
We want to keep you healthy in your 40s and beyond!
📞Call Jo on 0121 443 3310 to book!

Shout out to all women currently navigating the challenges of perimenopause, menopause or post menopause (you know who you are!). We are here to help . . . keep reading!!!!!!

✨ A huge thank you to all the wonderful women who joined us at our Let’s Talk Menopause Café on Saturday at the Brandwood Centre! ✨

It was lovely to see you all, I always love catching up each month to chat, connect, and support one another - women supporting women, it's something very special! 💛

This month we were treated to some fantastic advice from Natalie, our Nutritionist & Lifestyle Coach, . I grabbed plenty of top tips to help make nutrition work for me – what a bonus!

Our next monthly café will be focusing on exercise and menopause, and we’re really looking forward to it 💪

If you’re currently navigating perimenopause, menopause, or post-menopause and would like a friendly, supportive space to talk with others on a similar journey, we’d love you to join us. You can book onto a FREE “Let’s Talk Menopause” session, with two sessions coming up next week:

📅 Tuesday 27th January | 6pm–8pm | Online
📅 Saturday 31st January | 10am–12 noon | Face to face (with the added bonus of a cuppa and cake ☕🍰)
📍 The Brandwood Centre, Kings Heath

Once you’ve attended your first session, you’ll have access to our free Let’s Talk Menopause Café – a wonderful opportunity to meet other ladies, make friends, and gain practical tips to help navigate the challenges along the way.

📞 To book your place, give us a call on 0121 443 3310 (office open between 9am-3pm). Whether you come on your own or with a friend, you’ll receive a very warm welcome.

I honestly can’t shout about this programme enough – our ladies absolutely love it and gain so much from every session 💕

Make time to put YOU first… you won’t regret it.

02/01/2026

🍝 January Cook-Along – join us! 🍝
We’re kicking off January with a free online cook-along, perfect for parents and families (but open to everyone!).
🗓 Wednesday 7th January�⏰ 5.30pm – 6.30pm�📍 Online (Zoom)
We’ll be cooking a sensory-friendly creamy hidden veg pasta, sharing:
🥕 Easy ways to add extra nutrients
�🌈 Why eating the rainbow supports health and longevity
👩‍🍳 Simple cooking hacks for busy households
Ingredients and recipe are sent out in advance, and vegetarian options are available.
👉 Register https://bit.ly/WorkingWellReg25

06/07/2025

👩‍🍳💪 Level 2 Food Safety – Completed!
We were proud to deliver Level 2 Food Safety training to the amazing women of Shanti Aid this week.
Through our partnership with Shanti Aid, we’re not just offering training, we’re creating opportunities!
By gaining skills, these women are building confidence, independence, and pathways into employment.
Together, we’re supporting women to earn their own income and find a renewed sense of purpose. 💫

26/01/2025

✨ FREE Nutrition Workshop for Parents in Birmingham! ✨
Are you a busy parent looking for simple ways to create healthier meals for your family? 🍎🍝
Join our Nutrition for Busy Lives session and learn:
✅ What a balanced diet looks like
✅ Strategies for preparing healthier meals
✅ How to manage family mealtimes
✅ Tips for navigating food labels
✅ Easy ways to eat healthy on-the-go
🗓 When: Wednesday, 29th January 2025
⏰ Time: 9:30 AM – 12:00 PM
📍 Where: Online via Zoom
💻 Register Here: bit.ly/WorkingWellReg
👨‍👩‍👧‍👦 Open to all parents in Birmingham – and it’s completely FREE, thanks to support from The National Lottery Community Fund
🎉 Don’t miss this chance to make healthy eating easier for your family. Sign up today!
For more info, contact Natalie Woo at natalie@onyourfeet.biz.

20/01/2025

😴✨ FREE Sleep & Relaxation Workshop for Parents ✨😴
📅 Date: Wednesday, 22nd January 2025�
🕘 Time: 9:30am - 12:00pm�
💻 Where: Zoom�
📍 Who can attend? Parents living in Birmingham
Feeling tired or struggling to unwind? 😌
Join our FREE Sleep & Relaxation Workshop and discover ways to improve your sleep.
💡 What will you learn?
✅ To understand the sleep cycle
✅ The importance of good sleep�
✅ Practical ways to relax and unwind�
✅ Diet & lifestyle hacks to improve sleep
📲 Register Now: bit.ly/WorkingWellReg

✨ Or email: natalie@onyourfeet.biz
Better sleep is just one workshop away. 🌙💤

07/01/2025

On Your Feet CIC have been working with Disability Resource Centre (DRC) and Menopause Knowledge CIC to deliver free Menopause Wellbeing Champion training across Birmingham, Solihull, and Warwickshire!

Are you a sole trader or an SME with fewer than 250 employees?

Do you want to recruit and retain women in your workforce?

This is your chance to access free, expert-led training. Create an inclusive and supportive workplace by training Menopause Champions.

You will gain valuable knowledge in,

✅ Common symptoms & signs of distress
✅ Support strategies in and out of the workplace
✅ Reasonable workplace adjustments
✅ Role of a Champion
✅ Workplace initiatives

We still have availability on sessions running until the end of March 2025!

📅 Link to book in article!

https://www.greaterbirminghamchambers.com/resource/free-menopause-wellbeing-training-available-to-smes.html

31/01/2024

🌟🎉 Day 30 – Celebrating 30 Days of Wellbeing! 🎉🌟
🥳 Today marks the grand finale of our 30 Days of Wellbeing Challenge, and what a journey it's been! 🌈💪 Let's wrap up with a powerful challenge: Self Reflection.
30-Day Wellbeing Reflection:
🚀 Enjoyed Challenges: Which activities brought you joy and positive vibes?
🤔 Difficult Moments: What challenges stretched you and brought valuable lessons?
🔄 Future Routines: What practices will you integrate into your daily life moving forward?
Take a moment to reflect and share your insights from the past 30 days.
Thank you all for being part of this incredible wellbeing adventure. May your path to wellness continue to shine brightly! 🌈✨
For further help and support beyond January, join our Facebook group.
🔗In bio

30/01/2024

🌈🤸‍♂️ Day 29 of 30 Days of Wellbeing🤸‍♀️🌈
Today's challenge is all about finding your centre and embracing the joy of balance.
Try these simple activities:
Tree Pose: Stand on one leg, bringing the sole of your foot to the inner thigh or calf.
Heel-to-Toe Walk: Take small steps, placing the heel of one foot directly in front of the toes of the other.
Single-Leg Stand: Lift one leg slightly off the ground and hold the position for as long as comfortable. Raise and relax the lifted leg or single leg squat with your grounded side.
Benefits of Balance Mastery:
Balancing engages your core muscles, promoting strength.
Enhance overall posture by refining your balance.
Balancing exercises foster a deeper connection between mind and body.
Improve overall coordination and stability.
🤸‍♂️💖

29/01/2024

🌬️💙 Day 28 of 30 Days of Wellbeing💙🌬️
Today's challenge is beautifully simple but profoundly impactful.
Take moments throughout your day to pause and focus on your breath. Let's embrace the power of mindful breathing:
Mindful Breathing Benefits:
Deep breaths calm the nervous system, easing stress.
Mindful breathing enhances concentration and clarity.
Oxygenating your body revitalises and boosts energy levels.
Connect with your breath to promote emotional equilibrium.
Find a quiet space.
Inhale deeply through your nose for a count of four.
Exhale slowly through your mouth for a count of six.
Repeat for a few cycles.
🌟 🌬️💆‍♀️

29/01/2024

🧘‍♀️✨ Day 27 of 30 Days of Wellbeing✨🧘‍♂️
Today's challenge is a 5-minute Face Yoga Routine to give your facial muscles a refreshing workout. Let's dive in:
✅ Eyebrow Lifts (1 min): Gently lift your eyebrows to release forehead tension.
✅ Eye Circles (1 min): Trace soothing circles around closed eyes to relieve eye strain.
✅ Cheek Puff (1 min): Inhale deeply, puff out cheeks, and tone those cheek muscles.
✅ Lip Stretch (1 min): Smile wide to reduce tension and smooth out smile lines.
✅ Neck & Jaw Release (1 min): Tilt your head back and release tension in the neck and jaw.
Benefits:
Ease facial tension for a relaxed and refreshed feeling.
Promote blood flow for a natural, healthy glow.
Strengthen facial muscles to maintain a youthful appearance.
🔄 Embrace this quick face yoga routine. For full workout, join our facebook group.

bit.ly/OYF30days
🌟💆‍♂️

27/01/2024

🏡💪 Day 26 of 30 Days of Wellbeing💪🏡
Today's challenge is a 10 x 10 x 10 Home Bodyweight Workout – a powerhouse routine targeting different muscle groups.
Ready for a home fitness blast?
✅ Bodyweight Squats: Tone those legs and glutes!
✅ Push-Ups: Strengthen your upper body.
✅ Reverse Lunges (each leg): Sculpt those legs.
✅ Mountain Climbers (each leg): Cardio meets core workout.
✅ Tricep Dips: Define those triceps.
✅ Burpees: Full-body explosive move!
✅ Plank: Engage that core.
✅ Jumping Jacks: Boost your heart rate.
✅ Leg Raises: Target those lower abs.
✅ High Knees (each leg): Amp up your cardio.
🔄 Complete three rounds of 10 reps each. Modify as needed, listen to your body,
💪🌟