Activ8Change

21/05/2025

SUFFERING WITH PLANTER FASCIITIS?

If anyone is suffering with Planter Fasciitis, this boot brace is superb for reducing pain and allowing body weight walking (after each session), well worth the spend!

You don’t need to use the white wedge to start!

Night splint

07/04/2025

WORLD HEALTH DAY…

Your health is in your hands!








With…

11/02/2025

🚨 EMERGENCY SERVICE WOMEN: MENOPAUSE IS COMING FOR YOU – ARE YOU READY? 🚨

You’re a powerhouse. You run towards danger when others run away. You handle chaos with skill, precision, and nerves of steel.

You’ve trained for everything. But no one trained you for menopause.

🔥 The Reality Check 🔥

Emergency service work isn’t just a job—it’s a physiological battleground.

Shift work, high stress, sleep deprivation, and trauma exposure can all accelerate menopause symptoms way beyond the ‘normal’ experience.

⚡ Brain fog while making split-second life-or-death decisions.
⚡ Hot flushes in full uniform or gear.
⚡ Insomnia but still expected to perform at peak levels.
⚡ Mood swings that make you feel like you’re losing control—at work and home.
⚡ Joint pain, migraines, burnout, and feeling like you're falling apart.

I’ve lived this. I know what the job and menopause does to your body and mind because it took me out.

🚔 No one warned me about the hormonal drop upon entering peri and post-menopause. No one told me that my symptoms weren’t just ‘stress’ but a hormonal crash colliding with the relentless layers of pressure from the job.

For me, the added pressures of being a single parent of two very young children at the same time as the demands of the job!

The back-to-back shifts, shift work, the responsibilities, the trauma exposure of seeing things no one should ever see and the personal cost, it brought me to my knees.

My mind and body shut down. My health spiralled. And eventually? It wasn’t pretty, it forced me into medical retirement followed by 10 long painful years in a mobility scooter.

And with that came a whole new storm of fear and stress:
💰 Will I be able to pay the bills?
🏠 Will I lose my home?
👨‍👩‍👧 Will I even be able to keep my children?

That does NOT have to be you.

💥 INTRODUCING YOUR ONE-STOP SOLUTION: MENOPAUSE SUPPORT FOR EMERGENCY SERVICE WOMEN 💥

What do I mean by that?
I provide whole mind and body solutions—covering both the mental and physical aspects of menopause—so you can overcome and master this journey with expert guidance in one place.

As your one-stop Menopause Coach, I bring together:
✅ Mindset & Self-Leadership Coaching – reclaim your confidence and control

✅ Nutritional Coaching – science-backed strategies to fuel your body

✅ Advanced Personal Training – tailored for the hormonal shifts in menopause and the mandatory annual job related fitness test (JRFT)

✅ Hypnotherapy & CBT – proven techniques to rewire stress responses, manage anxiety, and break negative cycles caused by years of trauma exposure

👊 Why do I do this?
Because I’ve been where you are. After 15 years of relentless research, trialling solutions, reading hundreds of books, and taking professional courses, I’ve uncovered what really works.

I lived the struggle, and I refuse to let other women go through it alone. This is my WHY.!

My mission is to arm you with the knowledge and tools to stay in control, stay in your career, and stay at the top of your game.

Whether you're a frontline responder, detective, ranked officer, or emergency service staff, you are not immune to this. And I know that in this world, *confidentiality is everything*.

✅ Cut through the confusion – science-backed facts, no fluff.

✅ Practical in-the-moment strategies that fit your life – shift work, high stress, unpredictable demands.

✅ Sleep, strength, nutrition, mindset & resilience – the full package tailored for YOUR world.

✅ Confidential, no-BS support from someone who gets it. No rank, no judgment—just real solutions.

Menopause doesn’t happen in isolation. Your body is carrying the weight of everything you’ve seen, done, and endured.

The job changes you—mentally, emotionally, and physically—and menopause can hit like the final straw!

That’s why this approach tackles it all. No running from specialist to specialist, no conflicting advice, no confusion.
Just one clear, integrated strategy built specifically for the demands of emergency service life.

👊 You’ve got 30+ years ahead of you post-menopause. Let’s make sure you get there strong, sharp, and still kicking ass.

🔗 Ready to stop suffering in silence and start thriving through menopause? Click here: https://norabmenopausementor.co.uk/

📢 Tag your colleagues, share this far and wide.

👉 DM me for the link to the new private Emergency Personnel FB group -

The current available system won’t save you—but we can save each other.

08/02/2025

EMERGENCY FIRST AID AT WORK - REFRESHER DAY!

A great course, great people; Toni Barwell, her fabulous companion ladies from Unirose and our lovely trainer Tracey of TBT First Aid.

A great day! 🙌🏼
⛑️💖🫶🏼😍🚑

05/02/2025

🚀✨ FREE – HIGH-IMPACT ENERGY HACK! ⚡🚀

🚀 Busy Women & Energy Levels – Let’s Be Honest! 🚀

💼 Running a business, climbing the career ladder, 📈 or just juggling life takes serious energy… and let’s face it:

🚑👮‍♀️🔥 Maybe you’re an emergency services worker…

Running on fumes after back-to-back shifts, buried in paperwork, and still expected to be sharp, responsive, and ready for anything 💪🏼

🚨 The energy demand is endless, but your body isn’t a machine.

🏥 Pushing through without the right tools? That’s how burnout creeps in.

🔥 Some days, you’re on fire! Smashing goals, making waves, feeling unstoppable.

�😩 Other days? It’s like wading through treacle with a backpack full of bricks.

And here’s the truth…
‼️ Pushing through exhaustion every single day comes at a cost. 🚨🏥

Ignoring those energy crashes, relying on caffeine, sugar, or sheer willpower?

That’s how burnout, hormone havoc, and long-term health struggles sneak in.

But let’s be real… when there’s work to finish, family to look after, and life to juggle, we don’t always have the luxury of stopping.

💡 That’s why I’m sharing a super simple, high-impact energy hack inside my private group—one that works with your body, not against it…

No coffee crashes, no sugar spikes—just a natural way to reset, recharge, and get through the day without paying for it now or later.

Want in? Join the group here

👉 https://www.facebook.com/groups/1587744728454876/

Let’s ditch the energy slumps AND the burnout trap.

You deserve better! 🚀
👇👇👇

03/02/2025

🌟 NEW! Local Menopause Support Group – Join Us Today! 🌟

Struggling with menopause?

🥵 Hot flushes, sleepless nights, brain fog, mood swings—feeling like a stranger in your own body?

💧 Bladder issues, UTI’s, migraines, skin crawling sensations, inflammation, autoimmune onset 👀

🫶🏼 You’re not alone, and you don’t have to suffer through it.

🆕 Join my NEW private menopause support group for women who want REAL solutions that actually work.

✅ Weekly ‘De-Stress & Reset’ Guided Meditations – Calm your nervous system & improve sleep.

✅ Expert Guidance from a Menopause Specialist – Science-backed tips, tools & strategies.

✅ Minimise or Erase Symptoms – Take back control of your body & mind.

✅ Mindset & Confidence Boosting – Shift from struggling to thriving!

✅ Specific Exercise for Menopause – Guidance from an Advanced Personal Trainer.

✅ Nutrition & Gut Health Support – Expert advice on weight loss, the microbiome & menopause.

✅ Sleep Optimisation Strategies – Proven methods to help you fall asleep & stay asleep.

✅ Hypnotherapy for Menopause Relief – Rewire stress responses, enable deep relaxation & sleep.

✅ A Supportive Community That Gets It – Ask questions, share wins, and stop struggling alone.

💡 Menopause is NOT something we just ‘put up with’…

It’s a transition we can navigate with the right knowledge & tools.

🔗 Join the Private Group Today:

👉 Click Here to Join!
(https://www.facebook.com/groups/1587744728454876/)

📌 Follow my Business Page for More Expert Advice & Updates:

👉 [Activ8Change](https://www.facebook.com/share/19rYV3LCvn/?mibextid=wwXIfr)

🔥 Menopause doesn’t have to be a struggle—let’s make it a transformation.

01/02/2025

🔥 HIGH-PERFORMANCE & MENOPAUSE—RECLAIMING CALM WHEN THE JUGGLE FEELS LIKE A STRUGGLE 🔥

You’ve built a career, a reputation, a life that demands you to be sharp, composed, and in control.

But menopause? It’s throwing brain fog, mood swings, and stress grenades into the mix.

💭 You walk into a meeting… and suddenly forget why you’re there.

💭 You’re juggling a million things, but your brain feels sluggish and unfocused.

💭 You’re used to being calm under pressure, but lately, even small things push you over the edge.

Here’s the thing: You don’t have time to be derailed by menopause.
And the good news? You don’t have to be.

I know this because I lived it...

I had an extremely dynamic, high-achieving career, and menopause cut it dead in its tracks.

No one warned me. No one gave me a roadmap...

The stress, the brain fog, the exhaustion—it stole everything I worked for.

But that doesn’t have to be your story...

Welcome to just one of our community resources...

YOUR unfair ADVANTAGE:
Weekly Guided Meditations for High-Achieving Women.

🧘‍♀️ Designed for business owners, executives, and career-driven professionals.

🧠 Calm your nervous system in minutes, so stress never steals your edge.

⚡ Enhance focus & mental clarity—because brain fog isn’t an option.

🎯 Stay cool, composed, and in control—even in high-pressure situations.

✨ Join my private menopause support group and get exclusive access to:

✅ FREE weekly guided meditations tailored for high-performance minds.

✅ Science-backed tools to sharpen focus, balance emotions, and sustain energy.

✅ A private space where ambitious women navigate menopause without losing their edge.

Because let’s be honest—you’ve worked too hard to let menopause take center stage.

Here’s a couple of immediate tips to regain focus and calm:

1️⃣ Relax your tongue, release your jaw and take a deep belly breath—then do a long exhale.

2️⃣ Close your eyes, exhale, and send your awareness to the tip of your nose—then open your eyes keep awareness on the tip of your nose and breathe.

You’re a smart woman. You know when something isn’t right.
Use those smarts and trust your instincts.

⚡ Join now and have easy access to solutions so you don’t have to suffer the same fate.

🔹 Drop an 💼 “I’M IN” 💼 in the comments, and I’ll send you the private invite!

👇 Or skip the wait and JOIN NOW: https://www.facebook.com/share/g/161yFnRJBY/?mibextid=wwXIfr

30/01/2025

🌿 Feeling Frazzled? Let's Fix That! 🌿

Menopause can feel like climbing a mountain… blindfolded… with a rucksack full of stress.

But what if you could ditch the stress, clear your mind, and reset your nervous system—all in just one weekly guided session?

🧘‍♀️ Join our private group for a FREE weekly De-Stress & Relaxation Guided Meditation.

A dedicated space where you can breathe, unwind, and rebalance—no pressure, no expectations, just pure calm.

✨ Why join?

✔️ Scientifically backed techniques to calm your nervous system

✔️ A supportive community of like-minded women

✔️ A chance to reclaim your peace, one deep breath at a time

🔗 Join here: https://www.facebook.com/share/g/15X89JoNx7/?mibextid=wwXIfr

Your stress-free sanctuary is just one click away. See you inside! 💜

💖 Know someone who could use this?
Don’t forget to share the group link!

You could help others find their inner calm, rebalance, and step into the new week feeling lighter and more at ease and, help keep inflammation at bay!

Let’s build a supportive community where we navigate menopause together—stronger, calmer, and more connected. 💫

21/01/2025

🌱 The 🌟Soy-lution🌟to Menopause Madness: Embrace the Power of Tofu and Beyond! 🌱

Ladies, let’s talk about soya, the unsung superhero of your menopause journey.

🎶 Imagine this: your hormones are like a symphony, but menopause shows up like a rogue drummer 🥁 throwing everything out of tune.

🎺 Enter soya, nature’s backup band, here to restore some harmony.

👏🏼 Why 🌱Soya🌱deserves a Standing Ovation…

Soya is rich in phytoestrogens 🧪natural compounds that mimic oestrogen’s role in your body. 😌

Think of them as your hormonal understudy, stepping in when the leading lady takes a bow.

Here’s how soya can help during menopause:

👉🏼 Cool down those hot flushes…

👉🏼 Studies show soy isoflavones can reduce the frequency and intensity.

👉🏼 Build your bone 🦴 brigade supporting bone health to combat osteoporosis risks.

💓 Love your heart…
It helps lower bad cholesterol (LDL) and improves heart health.

😌 Mood master…
May help stabilise those emotional roller coasters.

🤔 How Much Soya Do You Need?

🎯 Aim for 2 servings daily to harness the benefits.

That’s:
- 100-150g tofu (roughly half a block)
- 1 cup of soy milk
- ½ cup edamame beans
- Or a hearty bowl of miso soup!

Think of it as the 🐻Goldilocks of nutrition…
Just enough, not too much.

📖 Quick and Easy Soya Recipes You’ll Love…

1. Tofu Stir-Fry:
A symphony of crunchy veggies, crispy tofu, and soy sauce—ready in 15 minutes!

2. Edamame Hummus:
Swap chickpeas for edamame and spread on toast for a phytoestrogen packed snack.

3. Miso Marvel Soup: Comforting, gut-friendly, and loaded with soy goodness.

(Pro Tip: Keep it fresh and minimally processed for the most benefits—your body knows the difference!)

A Word of Caution:
Not All Heroes 🦸🏼‍♀️ Wear Soy Capes…

🔍 Thyroid Trouble?
Too much soy might interfere with iodine absorption—pair it with iodine-rich foods like seaweed or fortified salt.

🔍 Breast Cancer Concerns?Don’t panic!
Moderate soy intake is considered safe, but consult your GP if you have a history of hormone-sensitive cancers.

🔍 Digestive Diva?
New to soy?
Introduce it gradually to avoid the dreaded bloat brigade.

So, What’s the Verdict?

Soya isn’t just a food…
It’s an alternative tool for thriving through menopause.

But like all tools, it works best when used correctly…

👂🏽Listen to your body, savour your meals, and give soya the standing ovation 👏🏼 it deserves.

🎶 Your Hormonal Harmony Plan Starts Here!

❓What’s your favourite way to include soya in your meals?

🙋🏼‍♀️Or are you a newbie ready to give it a go?

😍 Drop your favourite recipes or ask your questions 👇🏼

🙌🏼 Let’s soy this together.






Your body’s calling…

😌 It wants more balance, fewer sweats 🥵, and a dash of joy ☺️

🌱 Start with soy and let the transformation begin! 💚

13/01/2025

MENOPAUSE – LACK OF OESTROGEN AFFECTS ‘EVERY’ ORGAN – WHO KNEW? 🧠💔🍂

Picture this: Oestrogen is like the oil in your car engine—keeping things running smoothly, reducing friction, and ensuring you don’t come to a grinding halt on the side of life’s motorway.

But when peri-menopause strikes, the oil light flashes, and suddenly every “part” of your body is feeling the heat! 🚗🔥

Yep, you read that right: every organ has oestrogen receptors, and they’re NOT happy when supplies run low.

Let’s unpack this (with a bit of humour, because crying into our tea isn’t as fun).

🎯 WHERE ARE THOSE OESTROGEN RECEPTORS HIDING?

Hold onto your hats—it’s a full-body ensemble:

• Brain: Memory lapses and mood swings can make you feel like you're starring in your own soap opera.
Who put the remote in the fridge? Oh, that was you. 🤦‍♀️

• Heart: Without oestrogen's protective effects, your heart might start having palpitations and feeling like it's running a marathon without training. 🏃‍♀️💓

• Bones: Oestrogen has been quietly maintaining your bone density.
Without it? Hello, osteoporosis and unexpected creaks. 🦴

• Skin: From radiant glow to... "Is this sandpaper or my face?" Dryness and wrinkles become uninvited guests. 🧴

• Muscles: Strength may wane, making that pickle jar seem like it's welded shut. 💪🍯

• Bladder & Vaginal Health: Unexpected leaks and discomfort can turn a simple sneeze into a high-stakes gamble. 🚽

• Immune System: Oestrogen helps modulate immune responses.
Its decline can influence autoimmune conditions.

😱 HOW BAD CAN IT GET?

If left unaddressed, oestrogen deficiency can lead to:

• Cognitive Decline: Increased risk of dementia and depression.

• Brain fog and forgetfulness

• Autoimmune Disorders: Fluctuations in oestrogen levels can influence the onset and progression of autoimmune diseases, such as lupus and fibromyalgia.

• Relationship Strain: Mood swings and decreased libido can put a strain on personal relationships, sometimes leading to misunderstandings or conflicts.

• Employment Challenges: Menopausal symptoms can impact work performance, leading some women to reduce hours or leave employment.

• Osteoporosis and brittle bones

• Increased heart disease risk

• Persistent fatigue

• Vaginal atrophy (sounds as bad as it feels)

• Urinary tract infections

• Mood swings that could rival a toddler’s tantrum

💪 WHAT CAN YOU DO?

Don’t worry; it’s not all doom and gloom. Here’s the plan:

Self-Help Hacks:
• Nutrition: Eat like your body’s your temple. Think fibre, omega-3, protein, and plenty of green goodness.

• Exercise: Strength training is your bone-loving BFF. Mix it up with walks, stretch, and get your sweat on with some HIIT (high intensity interval training).

• Stress Management: Try mindfulness, breathwork, or yoga to calm the chaos.

• Sleep Strategies: Develop a bedtime routine and focus on magnesium-rich foods.

External Help:
• HRT (Hormone Replacement Therapy): The gold standard. Discuss with your GP to see if it’s right for you.

• Old outdated information could be putting you at risk!

• Supplements: Ensure you’re getting enough Vitamin D, calcium, creatine and magnesium.

• Support Networks: Connect with others going through the same thing. Menopause cafes, anyone? ☕

Join My TNT Programme!
Here’s where I can help YOU transform your journey.

The Transform 'N' Thrive (TNT) programme is designed to tackle these challenges head-on with:

🌟 The Baker Method©: A bespoke 12-week mind and body transformation.

• Expert advice, accountability, and support tailored for YOU.

Visit: https://norabmenopausementor.co.uk to learn more! 🚀

Don’t let menopause steal your sparkle! ✨ Take back control, one step at a time.

Join our supportive community, and let’s tackle the “oestrogen void” together.

👉 Join my private Facebook group: Nora Baker - Menopause Mentor: Mind, Body & Menopause.

🔗 https://www.facebook.com/share/g/14A8pGeeRy/?Nora Baker - Menopause Mentor: Mind, Body & Menopauseou don’t have to do it alone.

Let’s navigate this journey together!

Connect with an amazing community of women who get it, share tips, and learn strategies to thrive.

💡 Share your menopause experiences in the comments!

Did you realize oestrogen played such a pivotal role?

Let's get the conversation flowing—just like oestrogen used to! 😅

💡 Let’s talk! What menopause symptoms have surprised you the most?

Share below—your story could help someone else feel less alone. ❤️