Amanda Bligh Wellness - Health & Wellness Coach

Amanda Bligh Wellness - Health & Wellness Coach ✨Empowering busy women & mums 35+ to feel energised, confident, in control of their health, and ready to THRIVE through 1:1 personalised coaching.

Book your 40-minute complimentary Women’s Wellness call 👉🏼 www.amandablighwellness.co.uk

As we move through our 40s and beyond, we naturally start to lose muscle - but the good news is, strength training can s...
21/04/2026

As we move through our 40s and beyond, we naturally start to lose muscle - but the good news is, strength training can slow it right down & even reverse some of it. 💪🏽

This is SO vital - here’s why you want to keep reading…👇🏼

Lifting weights might just be the closest thing we’ve got to an anti-ageing ‘magic trick’ 🪄
(for your muscles, skin, brain, bones… & everything in between).

If strength training came in a pill, we’d all be queuing for it. 💊

But you can’t bottle what it does for your body.

It’s one of the most powerful ways to stay strong, sharp & capable as you get older. 💪🏽 👵🏼

Not extreme. Not complicated. But VERY effective.

Every time you lift, your bones get also get stronger. 🦴
It stimulates bone-building cells and improves density - this lowers your risk of fractures as you age, increasing longevity.

Your skin loves it too!
Strength training helps thicken the deeper layers of your skin
✨ boosting collagen and elasticity
✨ supporting firmer, healthier looking skin

Muscle loss isn’t ‘just part of ageing’.
You CAN do something about it 💪🏽

Lift weights and you:
➡️ switch on muscle repair
➡️ maintain lean muscle
➡️ keep your strength & power

Your brain gets a boost too 🧠
Strength training:
🔄 improves blood flow
🤔 supports memory and focus
😊 lifts mood (natural feel-good chemicals)

Chronic inflammation speeds up ageing.
Resistance training helps dial it down
* fewer aches
* better recovery
* steadier mood

It even works at a cellular level👇🏼

Regular strength training is linked to:
⭐️ healthier mitochondria
⭐️ longer telomeres (the protective caps at the ends of chromosomes)

Basically, your cells behave younger.

No supplement comes close -
👉🏼 Lift weights
👉🏼 Build strength
👉🏼 Age with capability & longevity

Your future self will thank you. 🙏🏼

If you’ve been “meaning to start”, this is your nudge.
Start small. Stay consistent. You don’t need perfection - just progress. 🫶🏼

Save this post as your motivation. 💪🏽❤️

🔗 www.amandablighwellness.co.uk

😴🛏️ GOING TO BED earlier, and at the same time each night (your midlife body craves consistency) really has so many heal...
18/04/2026

😴🛏️ GOING TO BED earlier, and at the same time each night (your midlife body craves consistency) really has so many health benefits!

Going to bed before 10pm aligns your sleep with your body’s natural circadian rhythm, so important for optimal health. During these earlier hours, your body produces key hormones like melatonin that regulate sleep, repair cells, and balance stress levels. 😌

This timing also ensures you enter deeper, restorative stages of sleep, improving energy, mood, immune function and even digestion. Missing this window can disrupt hormone balance, increase inflammation, and lead to fatigue and poor focus. 🥱

Going to bed before 10pm isn’t just about getting enough rest - it’s about syncing with your body’s natural clock ⏰ for better overall well-being.
It also helps with weight management - less late night snacking and regulated hunger hormones because you get enough sleep.
Have you noticed how you are extra peckish when you slept badly the previous night? 🍞 🍩 🍕

I have been going to bed by 10 for a while now, lately even earlier when I can. Doing this makes it so much easier getting up the next morning. I also sleep well throughout the night as my body is in a pattern - same time to bed, same time to wake 🕰️ 🌅

Give an early bedtime a try - you won’t regret it! ❤️

Are you a woman navigating the changes that come with midlife & feel ready to start making positive changes?Let me help ...
17/04/2026

Are you a woman navigating the changes that come with midlife & feel ready to start making positive changes?

Let me help you.

For info on 1:1 personalised Health & Wellness coaching, pop me a message 💁🏻‍♀️

www.amandablighwellness.co.uk

1to1healthcoaching

A gentle reminder…Step away from your desk, your screen, the housework - whatever it may be.Breathe.Hydrate.Eat somethin...
17/04/2026

A gentle reminder…

Step away from your desk, your screen, the housework - whatever it may be.

Breathe.
Hydrate.
Eat something nourishing.
Look up. Close your eyes. Daydream.
Stretch. Walk. Hum. Smile.

Whatever helps you reset - do that.

Busy midlife women & mums - you do a lot. Accept rest as a necessity - it’s natural, it’s needed, it needs to be normal.

Give yourself permission.
Your future-self will thank you xx

2x squares a day for me, every day. Packed with 👇🏼✨Essential minerals such as magnesium, zinc and iron✨Fibre to support...
16/04/2026

2x squares a day for me, every day.

Packed with 👇🏼
✨Essential minerals such as magnesium, zinc and iron
✨Fibre to support digestion & aid satiety
✨Antioxidants to help reduce inflammation, heart health, ageing cells & blood flow
✨Acts as a prebiotic, promoting the growth of beneficial gut bacteria

AND SO MUCH MORE!!!

Do not get confused with a bar of dairy milk - this is basically chocolate flavoured candy! The health benefits are in the DARK CHOCOLATE!

Doesn’t spike your blood sugar!! 😌

💡 Want to make the switch but not sure you’re a fan? Go for a 70% first. The higher the percentage the better. 🙌🏼

I’m a straight-up 💯 gal, but I’ve not met many other people who are 😂 You don’t need to be, I just prefer it and like that there’s nothing added to it at all.

Already a dark chocolate lover, or keen to make this healthy switch? I’d love to hear in the comments 😃

Answers below 👇🏼😅
15/04/2026

Answers below 👇🏼😅

You’re doing everything right…So why do you still feel exhausted?If you feel like you’re running on empty lately, this m...
14/04/2026

You’re doing everything right…
So why do you still feel exhausted?

If you feel like you’re running on empty lately,
this might completely shift how you see it.

Most women in perimenopause assume the energy crash is:
• A sleep problem
• A stress problem
• A ‘me’ problem
• Or just ‘getting older’

🤔 But what if it’s something else?

The real reason your energy is dropping?
It starts at a cellular level.

Let’s talk about your mitochondria
(the tiny energy producers inside your cells)👇🏼

Mitochondrial decline doesn’t suddenly appear at 60…
It actually begins in your 30s
and speeds up during perimenopause.

Why?
Because of oestrogen.

Oestrogen directly supports your mitochondria.
So as it declines…
your energy production does too.

Meaning this isn’t about you “not trying hard enough”
or doing something wrong.

Your body is literally producing less energy than it used to.

And here’s the part most women aren’t told…

This is something you can actually influence. ☺️

You don’t need to keep pushing through,
or blaming yourself for feeling this way.

There’s a smarter, more supportive way to work with your body
instead of constantly fighting it.

✨If you’re ready to understand what’s really going on
and start feeling like yourself again…✨

Come and chat with me 💛
Book your complimentary Women’s Wellness Call
and let’s figure it out together.

👉🏼 www.amandablighwellness.co.uk

Happy client ☺️Lovely to receive this message and celebrate her progress with her 🙌🏼New, healthy habits, small steps and...
11/04/2026

Happy client ☺️
Lovely to receive this message and celebrate her progress with her 🙌🏼

New, healthy habits, small steps and tiny tweaks = results!

School hols - YAY!! Family time, fun, trips out, a break from the usual routines… But also chuck in some rushing around,...
10/04/2026

School hols - YAY!! Family time, fun, trips out, a break from the usual routines… But also chuck in some rushing around, sibling squabbles, an empty bank account, juggling work, and constant cooking and snack-making! 😅🥴

When it comes to school hols, it’s not always possible to keep your own wellbeing habits as consistent as you’d like - the meals you usually plan, prep and know work for you, your ‘you-time’/self-care/downtime, fitting in your usual exercise or movement breaks. Etc etc.

The best thing you can do is try to remember;

☑️ It doesn’t have to be perfect!
😅 It’s ok to muddle through.
😊 Having a break from your ‘routine’ will not kill you.
🥗 Not focussing on your nutrition as much as you’d like for the week won’t undo everything you’ve done.
🚶‍♀️If you can’t exercise how you want to, running around with the kids, or getting out for some walks will be enough.

If you can…
🌳 Get outside even if it’s just for short periods
🥩 Focus on protein, and balanced meals where possible.
😴 Try getting to bed & getting up at the same time each day.
😊 SMILE!

Half term may feel hectic, but relax those shoulders, breathe, and go easy on yourself and your expectations. You’ve got this! 🫶🏼☺️

✨I not only help my clients build healthy habits that work, but also how to navigate barriers, feel comfortable with flexibility, and get back in the saddle with ease again after a break.

👉🏼 Save this as a reminder for when you need it, and send to someone who needs to hear it too xx

Can anyone guess where my HRT patch might have been when I fake tanned last night…?! 🤔 😂Amanda's Tropic Skincare for nat...
09/04/2026

Can anyone guess where my HRT patch might have been when I fake tanned last night…?! 🤔 😂

Amanda's Tropic Skincare for natural skincare products 🌱🥑 🌍 💚

Walking is an ideal exercise during perimenopause because it is low-impact, helping to manage weight and protect bone de...
08/04/2026

Walking is an ideal exercise during perimenopause because it is low-impact, helping to manage weight and protect bone density without putting excessive stress on the body as estrogen levels decline.

It actively lowers cortisol, the “stress hormone,” which often rises during this transition, helping to reduce anxiety, improve sleep, and combat abdominal fat storage. Furthermore, regular brisk walking releases endorphins - feel-good hormones that help lift mood swings, combat fatigue, and reduce the frequency of hot flushes. 

Walking is the closest thing we have to a magic pill 🪄 💊

✨ Walking 150 mins/week can reduce biological age by 7.5 years.

✨Every extra 1k steps/day lowers risk of death by 15%.

✨6–9k steps/day lowers cardiovascular disease risk by 40–50%.

✨Short walks after meals improve blood sugar and insulin response.

✨Walking briskly for 2.5 h/week lowers depression risk by 25%.

✨A 90 min nature walk reduces rumination & negative thinking.

✨A 1h nature walk in women lowers brain activity linked to stress.

✨Walking increases hippocampal volume by 4.2%, supporting memory.

✨Postmenopausal women who walk at least 4h/week have a 41% lower risk of hip fracture.

👉🏼 Save this as a reminder to prioritise your daily walks.

References:
Yan J, et al. J Sport Health Sci. 2024.
Paluch AE, et al. J Am Coll Cardiol. 2023.
Paluch AE, et al. Circulation. 2022.
Saunders TJ, et al. Sports Med. 2023.
Pearce M, et al. JAMA Psychiatry. 2022.
Bratman GN, et al. PNAS. 2015.
Sudimac S, et al. Mol Psychiatry. 2022.
Erickson Ki, et al. PNAS. 2011.
Feskanich D, et al. JAMA. 2002.

Natural dopamine hits - you can’t beat ‘em! Not involving spending money, eating excess sugar, drinking too much alcohol...
07/04/2026

Natural dopamine hits - you can’t beat ‘em!

Not involving spending money, eating excess sugar, drinking too much alcohol or anything that may make you ‘pay it back’ afterwards. 😵‍💫

✨A “dopamine hit” is a quick surge of the brain’s primary “motivation molecule,” signaling that a reward is coming and driving you to repeat a specific behavior.
We need these hits because they are evolutionarily designed to keep us alive; they provide the focus and energy required to seek out food, learn new skills, and achieve goals.

However, getting these hits naturally through effortful activities - like exercise, finishing a difficult project, or social bonding - is superior to the ‘cheap’ dopamine found in screens, gambling or overeating.

While digital and chemical triggers provide an instant, intense spike followed by a sharp ‘crash’ that leaves you feeling depleted and restless, natural rewards release dopamine more steadily. This builds long-term resilience and keeps your brain’s reward system sensitive, ensuring you feel genuine satisfaction rather than just a fleeting, addictive ‘high’.

⭐️ These are my top 8 that I add into my life regularly! As a midlife woman navigating the hormonal changes in my 40s and menopause (that can affect sleep, mood, body), these are what keep me feeling calm, balanced and happy.

I love simple, healthy habits I can build into my daily life and routine. ☺️

What are yours? I would love to hear - please share below👇🏼🫶🏼

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