If you've ever felt guilty on a rest day, pushed through a workout when your body was begging you to stop, or wondered why doing all the things still isn't producing the results you want, this episode will reframe all of it.

Karen brings a grounded, practical lens to nervous system regulation, breathwork and recovery, and together I think we make the case that intensity and rest aren't in opposition. They're in partnership.

What You'll Hear in This Episode

• The stress bucket: why everything goes in, the good stuff and the bad, and what happens when it tips over.
• Why your capacity and your capability are two completely different things, and confusing them is costing you more than you realise.
• What's actually happening in your muscles on a rest day, and why that day is doing more work than your hardest session.
• The nervous system in plain English: what sympathetic overdrive actually looks like, and the subtle signs you might be missing in yourself.
• How breathwork and yoga aren't the soft option. They're the performance tool most women are leaving on the table.
• Why the women who train hardest are often the least good at recovery, and what to do about it.
• Karen's ANCHOR framework, and how tiny practices woven into your day are more powerful than one big weekly session.
• The teeth brushing analogy that will change how you think about daily practice.

A Line That Will Stay With You

"Capacity doesn't equal capability. You can have all the skills in the world and still have nothing left to give."

Find Karen Wilson

Karen's website, programme details and upcoming workshops are linked in her website here - www.samanyayoga.co.uk

You can connect with Karen on Instagram @Samanyayoga

AND IF YOU LOVED THIS EPISODE...

Come and tell me what you think over on Instagram - I always love to get your messages. I'm @carlycorrigall

If you can spare the time to rate and review the podcast then that would be incredible too, it really helps me to reach more women.

Because more often than not, it’s not about how much you’re training.

It’s about how hard you’re actually working.

In this episode, I’m breaking down why intensity matters (especially in midlife), the difference between movement and training, and why living in that comfortable “middle zone” might be the exact thing holding you back.

This is the most common training mistake I see when clients come to work with me, so absolutely no shame if you feel called out by this one!

🎯 Practical takeaway

This week, I want you to:

👉 Pick one workout

👉 And genuinely push to an 8/10 effort

Not for the whole session

Just for those key moments that actually drive change

📥 Free resource

If this episode has hit a nerve and you’re thinking “ok… but how do I actually do this?” - I’ve got you.

Download my free Training Tweak Guide, where I walk you through exactly how to dial up your effort (without burning out):

👉 Grab the Training Tweak Guide

💪 Want more support?

If you want that extra nudge (and someone telling you when to push), you can try one of my strength + HIIT classes inside Train with Carly:

👉 Train with Carly

💬 Let’s chat

Got questions or thoughts from this episode?

Come and find me on Instagram:

👉 @carlycorrigall

Ever noticed how you feel better on holiday… even when you’re moving less, drinking more wine (!), and completely out of your usual routine?

In this short, punchy episode, I’m unpacking what’s actually going on - and why it’s not that your routine at home is broken.

Because here’s the truth:

It’s not the workouts.

It’s not better weather.

And it’s not just “having more time”.

Your environment is doing more of the heavy lifting than you think.

Inside this bitesize episode, I’m breaking down:

• Why you often move more on holiday without realising it
• The impact of reduced pressure (and why your body responds so well to it)
• What’s happening with your nervous system when you finally switch off
• Why you feel more in tune with your body - and what that changes as a result.

And most importantly…

How to bring those benefits into your everyday life - without needing a plane ticket or a week off work.

If you’ve ever come back from a holiday thinking “why can’t I feel like this at home?” - this one’s for you.

Links & Resources:

👉 Learn more about The Reboot (my holistic coaching programme): The Reboot

👉 Try my free mini HIIT workout: Grab it here

👉 Follow me on Instagram @carlycorrigall

If this episode resonated, I’d love you to share it with a friend - or pop into my DMs and tell me what your “holiday effect” looks like. I always love hearing from you.

And I'm a personal trainer.

I had to tick a box describing my activity level - you know the ones. Sedentary. Lightly active. Moderately active. Highly active.

And for years, I’ve ticked the top one without thinking.

This time… I actually read it.

And realised I couldn’t.

Despite being a personal trainer. Despite training regularly. Despite doing all the “right” things… I was, at best, lightly active.

Some days? Probably sedentary!

In this episode, I’m unpacking how that happened - and why I know I’m not the only one.

Because this is something I see all the time with the women I work with in midlife.

In this episode, I talk about:

• Why "formal" exercise alone isn’t enough
• The hidden impact of sitting on your long-term health
• What NEAT (Non-Exercise Activity Thermogenesis) actually is - and why it matters
• The truth about step counts (and why 10,000 isn’t a magic number)
• Why walking is one of the most underrated tools we have
• And the small, practical ways I’ve started building more movement back into my day

This isn’t about doing more workouts. It’s about looking at how you live.

Because your body isn’t just responding to your training… it’s responding to your entire day.

🔬 Research & References

• Paluch AE et al. (2021)
• Steps per Day and All-Cause Mortality in Middle-aged Adults
• https://pmc.ncbi.nlm.nih.gov/articles/PMC8417757/
• Paluch AE et al. (2022)
• Daily steps and all-cause mortality: a meta-analysis of 15 cohorts
• https://pmc.ncbi.nlm.nih.gov/articles/PMC9289978/
• Dunstan DW et al. (2012)
• Breaking Up Prolonged Sitting Reduces Postprandial Glucose and Insulin Responses
• https://pmc.ncbi.nlm.nih.gov/articles/PMC3329818/
• Loh R et al. (2019)
• Effects of Interrupting Prolonged Sitting with Physical Activity Breaks
• https://pmc.ncbi.nlm.nih.gov/articles/PMC6985064/

💬 Come and chat

Did this resonate?

Come and tell me - I’d genuinely love to know.

Find me on Instagram: @carlycorrigall

🔗 Work with me

If this episode hit a bit of a nerve - this is exactly the kind of thing I help women with inside my programmes.

👉 Check out The Reboot (holistic coaching for midlife women) here.

In this episode, I’m digging into why high intensity interval training has been painted as the villain for women in their 40s and beyond, and why I think that’s a massive oversimplification.

Because the problem isn’t HIIT itself.

The problem is poor programming, too much of it, no progression, and expecting random online workouts to do the job of proper training.

I’m talking about why HIIT still deserves a place in your week, why plyometric work is one of the most overlooked tools for midlife women, and why this kind of training can support not just your fitness, but your bones, tendons, balance, power, confidence and resilience too.

We also get into the cortisol conversation, injury fears, pelvic floor worries, and why avoiding impact altogether may be doing you no favours at all.

If you’ve been told to slow everything down, cut out anything intense, and stick to gentle movement only… this one is for you.

Links & resources:

Try a free mini HIIT & plyo class by tapping here: https://www.clcfitness.co.uk/mini-class

Join my HIIT Classes here: Train with Carly

Drop me a note over on Instagram @carlycorrigall

And don't forget to rate and follow the pod if you're loving these episodes. This really helps the podcast reach more brilliant women like you ❤️

You’re not alone.

In this episode, I’m unpacking a conversation I’ve been having on repeat with so many women lately:

1. “Do you write training programmes?”
2. “What should my plan look like?”

And here’s the truth…

In midlife, chasing the “perfect” plan might actually be the thing holding you back.

Because your body isn’t static anymore.

It’s changing. Constantly.

So instead of handing you a rigid programme, I’m sharing the exact framework I use with my clients to help them build something far more powerful:

The ability to adjust, adapt, and actually listen to their bodies

What you’ll learn in this episode:

1. Why midlife women often lose trust in their bodies (and what to do about it)
2. The problem with constantly looking for external validation in your training
3. Why cookie-cutter plans stop working in this phase of life
4. The biggest mistake I see women making with their workouts (hint: the “mid zone”)
5. How to stop second-guessing yourself and start training in a way that actually works

Links & Resources:

🎯 Download my free Training Tweak Guide (this will change how you approach your workouts): Get the Tweak Guide here

💪 Join Train with Carly (my weekly classes built around this exact framework): check it out here

🔥 Want personalised support? Come and join The Reboot.

Let’s connect:

Come and tell me what landed for you from this episode over on Instagram: @carlycorrigall

I went for a DEXA scan.

And it didn't just tell me about how my bones are doing - it made me think about the whole conversation around getting fitter and stronger in midlife.

In this bitesize episode I’m sharing:

• What a DEXA scan actually is and what it measures

• Why bone density declines during perimenopause and menopause

• What your results might reveal

• Key risk factors for reduced bone density in midlife women

• Why strength training and impact exercise are so important for bone health

• The long game of midlife fitness and why it matters more than short-term aesthetics

Many women come to fitness worried about things they can see: belly fat, changing shape, feeling less fit.

And I completely understand that.

But the things that matter most for our health over the next 20–30 years are often the things we can’t see.

Short-term motivation might get us through the door.

But long-term thinking is what keeps us strong enough to keep moving for decades to come.

Links & Resources

I arranged (and paid for - this is not an ad!) my DEXA scan privately via Clinic51 who offer this as part of their Prevent51 package. It was carried out at i-Thrive.

If you’re interested in trying the kind of training that supports strength, muscle and bone health in midlife, you can explore my programmes here:

👉 Train with Carly the complete training system for 40+ women

👉 The Reboot midlife coaching programme - this is the full shebang

👉 Download my free Training Tweak Guide (because fat loss is just the beginning 😉)

I love hearing from you so please feel free to drop me a DM on Instagram @carlycorrigall and don't forget to subscribe or follow the pod on your favourite platform.

This is not “just an HRT chat”.

We talk about the real-life overlap between medicine and lifestyle, why perimenopause can feel like you’ve got 20 tabs open in your brain, and how to think about symptoms as information, not a personal failure.

This conversation will change the way you think about the menopause transition.

WHAT WE COVER

1. Why hormones are powerful, but never the only factor
2. The “cliff edge” metaphor: why HRT can help, but won’t fix your entire life
3. What perimenopause can look like across the years
4. What HRT tends to help most (and when it doesn't)
5. Breast cancer risk: what the evidence actually says
6. Metabolic change in midlife: insulin sensitivity, central weight gain, and what to do differently
7. How to prep for a GP appointment
8. Why “quick fixes” often backfire in midlife, and what to focus on instead

LINKS & RESOURCES

1. Greene Climacteric Scale (symptom questionnaire you can take to your GP) - there are loads available online - just pop it in your search engine.
2. Breast cancer risk pictogram / infographic (British Menopause Society)
3. Women’s Health Concern factsheet: HRT benefits & risks
4. Find Dr Katie Armstrong + Clinic51 here: https://www.clinic51.co.uk

ABOUT DR KATIE ARMSTRONG

Dr Katie Armstrong is a GP and the founder of Clinic51, a GP-led women’s health and menopause clinic based in West Sussex, with in-person and video consultations available.

IMPORTANT NOTE

This episode is for general education and isn’t personal medical advice. If you’re making decisions about HRT or your health, speak with your GP or qualified clinician.

ENJOYED THIS EPISODE?

If this helped, please follow/subscribe, leave a review, and share it with a friend who needs to hear it.

I always love to hear from you. If you've found this episode helpful, drop me a DM on Instagram @carlycorrigall.

Grip strength.

Starting weights.

Body Pump.

Pilates.

Rest periods.

Pull-ups.

Protein.

“Do women really need different training to men?”

So this week, I’m answering your most asked questions - giving you the honest truth about what actually matters when you want to get stronger in midlife.

If you haven’t listened to Part 1 on last week's podcast yet, I’d recommend starting there for the foundations. This episode builds on it.

Inside this episode, we cover:

1. Why grip strength matters far beyond opening jars (and how to improve it)
2. How to choose a starting weight without second-guessing yourself
3. The truth about Body Pump and muscle growth
4. Where Pilates fits in alongside strength training
5. What “strength and conditioning” actually means
6. How long you really need to rest between sets
7. Whether supersets are clever… or compromising your gains
8. Why pull-ups are particularly challenging for women (and how to train towards them)
9. Protein vs resistance training: which actually builds muscle?
10. Do women need different strength programmes, or is it all marketing?

If you’re a midlife woman who wants to get properly strong without overtraining, second-guessing or wasting time, this one’s for you.

As always, if you have questions, send them over on Instagram. I love hearing what’s landing and what you want me to unpack next.

Links & Resources

1. Follow me on Instagram and drop me a DM. I'm @carlycorrigall
2. Explore Train with Carly classes here https://www.clcfitness.co.uk

If you enjoyed this episode, please take a moment to follow, rate or review the podcast. It helps more midlife women find evidence-based, empowering fitness information without the noise.

In This Episode:

1. Why not strength training is basically a “getting weaker” programme (cheers biology)
2. What happens to muscle, bone, connective tissue and body composition as we age
3. The real reason strength training is so protective for long-term health
4. How strength training supports bone health (yes, there’s an actual mechanism)
5. The main movement patterns you must be including to build a strong body.
6. Why “lift heavy” is broadly good advice… but not the whole picture
7. Progressive overload: the principle you can’t ignore if you want results
8. Reps + sets explained in human language (and why they’re not random numbers)
9. The three key outcomes of strength work (strength, muscle growth, endurance) and how to build the perfect strength training recipe for your body
10. The simple test to check if your weights are challenging enough

Mentioned in This Episode

Join Carly's Free 10-Day Perfect Your Press-Up Challenge (starts Monday 2 March)

Want to get your first full press-up (or improve your press-ups properly)? Carly’s free 10-day challenge is just the thing to get you there.

👉 Join here: https://www.clcfitness.co.uk/pyp-signup

Train with Carly Membership

Weekly strength + HIIT classes designed specifically for midlife women who want to train properly (and yes, the strength sessions are built around everything discussed in this episode).

👉 Find out more: https://www.clcfitness.co.uk/online-fitness-classes-for-women

Come Say Hi/Ask a Question

Got a strength training question you want Carly to cover in a future episode? Pop over to Instagram and DM her.

📍 Instagram: @carlycorrigall

Share This Episode

If this episode made you feel clearer (or gave you the nudge to pick up heavier dumbbells 😅), share it with a friend who keeps saying: “I know I should do weights but I don’t know where to start”.

Last summer I trained for an event I was really excited about.

I had the plan.

I had the experience.

I had the knowledge.

What I didn’t have… was the right intensity balance.

We’re talking about:

1. What the “mid-zone” actually is (and why it’s a problem for many midlife women)
2. How my ego influenced my training decisions
3. The hormonal and recovery symptoms I experienced
4. Why stress load matters more in your 40s
5. How I would structure things differently now
6. What my goals look like this year instead

To be clear - this isn’t about stopping big goals.

It’s about training intelligently in perimenopause and beyond.

If you’ve ever felt like:

1. You’re plateauing
2. You’re constantly tired but wired
3. Your sleep has taken a hit
4. Your appetite is all over the place
5. Your body just doesn’t respond like it used to

This episode is for you.

If any of this sounds familiar - I'd love to hear from you so drop me a DM over on Instagram and let me know - @carlycorrigall

And if you’d like help zooming out and looking at your own training intensity, you can download my free Training Tweak Guide here:

👉 Get your hands on my free Training Tweak Guide

It’ll help you assess whether your current week is working with your body… or against it.

In this episode, Carly breaks down what’s really happening in your body where your weight's concerned during perimenopause and menopause, and shares her practical, no-nonsense roadmap for losing weight in a healthy, sustainable way.

But we might not start where you think!

No detoxes. No extreme diets. No punishment.

In this episode we cover:

1. Why midlife weight gain happens (and why it’s not always your fault)
2. How falling oestrogen, cortisol, insulin sensitivity and muscle loss change the rules
3. The dangers of visceral fat
4. Why you can stay the same weight but feel “softer”
5. Carly’s pyramid approach to midlife weight loss (this is where the magic happens!)
6. GLP-1s, HRT as a weight-loss tool, and "magic" supplements

Mentioned in this Episode

1. HIIT & Strength Classes specifically designed to get you feeling your best in midlife - Train with Carly
2. Download the free Training Tweak Guide - Get the Training Tweak Guide
3. Find out more about The Reboot, Carly's group coaching programme, where we put all of this into practice: The Reboot
4. Follow Carly on Instagram or drop her a DM: @carlycorrigall

We’re diving into:

1. Why goals can feel harder after 40
2. The pressure hangover from corporate-style goal setting
3. What happens when you don’t have a goal at all
4. Why “health” on its own is often too vague to motivate
5. The scattergun trap of copying everyone else’s goals
6. How to choose a goal that fits your life, energy and body
7. Thinking of goals as a North Star, not a straitjacket

You’ll also hear why:

“I’m exercising for my long-term health” often makes the brain reply: cool, irrelevant – talk to me in 30 years 😉

Health matters hugely, but it’s usually the outcome of consistent action, not the thing that gets you out of bed on a rainy Tuesday and that, is what I'm here to help you with!

Want more support?

This is exactly the kind of work we do inside The Reboot – my online coaching programme for midlife women.

👉 Find out more: The Reboot

💖 Drop me a note on Instagram and tell me what your goals look like - you can find me @carlycorrigall

In this episode, I’m joined by BANT registered nutritionist Amie Parry-Jones to cut through the noise and bring things back to what’s evidence-led, realistic, and actually helpful for midlife women.

We talk intermittent fasting (and why “just skip breakfast” isn’t the universal win people think it is), the rise of testing culture, blood sugar myths, collagen hype, under-fuelling, and the surprisingly powerful basics that get overlooked… like protein at breakfast, timing your meals, and planning food like your future self deserves a medal.

Also: beans. And the fear of “office farts”. We went there. 🌱💨

Resources & links:

1. Find Amie:
2. Website: https://surreynutrition.co.uk
3. Instagram: @surreynutrition
4. LinkedIn: @Amie Parry-Jones

About today’s guest:

Amie Parry-Jones is a Master’s-qualified registered nutritionist with 8 years’ experience supporting women with hormonal health, eating behaviours, and sustainable nutrition changes. She also works in corporate health, research, and consults for a CGM start-up.

If you enjoyed this episode:

If this conversation made you take a deep exhale, please take a second to subscribe, share it with a friend who’s currently being haunted by fasting ads, and leave a quick review. It helps more midlife women find the pod without getting swallowed by the algorithm swamp. I'll see you next week and remember - my DMs are always open over on Instagram: @carlycorrigall

In this solo episode, I'm demystifying cardio once and for all.

What it actually is, what it isn’t, and how it fits into a realistic midlife training week, you'll be pleased to hear without obsessing over zones, fearing cortisol, or binning off intensity altogether.

We talk about:

1. What “cardio” really means (and why energy system training is a much better way to think about it)
2. Why strength training alone isn’t enough for long-term health
3. The truth about "Zone 2" training: and why it’s been wildly oversimplified
4. Wrist heart rate monitors, why they’re so unreliable (especially for women), and what to do instead
5. Cortisol, HIIT and why hard work isn't the enemy you’ve been led to believe
6. Why cardio is a terrible weight-loss tool (and why that’s actually freeing)
7. The very real link between menopause, estrogen loss and heart health
8. How much high-intensity work you actually need (spoiler: not much)
9. Why feeling shattered after cardio is usually not what you think

If you’ve been avoiding cardio because you’ve been told it’s “too stressful” for midlife… or you’re stuck over-analysing zones and numbers… this episode will give you clarity, confidence and permission to stop overthinking it.

Because cardio isn’t about punishment, calorie-burning or earning your food.

It’s about looking after your heart ❤️ now and for the decades to come.

Useful links:

1. Follow Carly on Instagram: @carlycorrigall
2. Free Training Tweak Guide: 👉 Get my Training Tweak Guide This is where we start to tailor your training to what's actually going to move the needle in midlife.

If this episode sparks questions (and I know it will), my DMs are open.

And if you found it helpful, I’d love it if you shared it with a friend who’s been told to fear cardio in midlife.

You’ll learn why pelvic floor problems aren’t always about weakness, how breathing mechanics and the nervous system affect symptoms, and a few simple, practical tweaks you can try straight away.

In this episode we cover:

1. Why pelvic floor symptoms are common - and why the stats probably underestimate it
2. The myth of “it’s just what happens after kids/as you get older” and what might actually be going on
3. Simple, try at home tips you can get started with straight away
4. Most importantly - where to start if you’re ready to sort this properly (Katie's your woman!).

Links & resources:

1. Find Katie (Pelvic Rebel): www.pelvicrebel.com
2. Katie on Instagram: @pelvicrebel
3. Katie’s free guide: The Missing Link in your Pelvic Floor Recovery
4. Katie's running a free Masterclass on 28th January - Why Kegels aren't Working (and what to do instead): register here
5. Carly on Instagram: @carlycorrigall

Disclaimer:

We're all grown ups here but this episode is for education and general information only and isn’t medical advice. If you have new, worsening, or concerning symptoms, speak to your GP/health professional.

Supplements, experts, protocols, promises… everyone seems to have an answer. And if you’ve ever felt confused, sceptical or quietly overwhelmed by it all, this episode is for you.

In this honest conversation, I break down what’s real, what’s questionable, and how midlife women can become more discerning without feeling pressured, panicked or foolish.

This episode is about sharpening your BS radar - and learning how to trust your instincts and intuition again (in a non-woo-woo way!).

In this episode, we cover:

1. Why midlife women are heavily targeted by wellness marketing
2. The truth about supplements and how little regulation there actually is
3. Why supplements should always be the icing on the cake, not the foundation
4. Common red flags
5. How to assess so-called experts in the midlife wellness space
6. Why certainty and scare tactics should make you pause
7. The importance of nuance, individual differences and staying in your lane
8. How to become the expert on your own body

The takeaway

You don’t need to do everything.

You don’t need to buy everything.

And you don’t need to rush.

When you slow down, tune into your body, and understand what actually matters for you, it becomes much easier to spot what’s helpful - and what’s just clever marketing.

Want to chat or explore more?

If this episode resonated, come and say hi over on Instagram - my DMs are always open:

👉 Instagram: @carlycorrigall

And if you’d like support becoming more confident, informed and the expert on your unique body, you can explore The Reboot - my online programme for midlife women:

👉 Check out The Reboot here

January has a habit of turning the volume right up. Reset. Recommit. Smash it. Go again. And for women who like to do things properly, that pressure can tip very quickly into doing far too much, far too soon 🫠

In this episode, we talk about why the real issue in January isn’t motivation, but overcorrection – especially in midlife, when our bodies, nervous systems and recovery needs have changed.

We look at a calmer, smarter way to start the year. One that’s built around stability, consistency and establishing a baseline you can actually hold, even when life is busy and energy is, ahem, variable 🎢.

Carly also shares a personal example of how a very small, repeatable habit ended up being completely game-changing over time, and why starting small isn’t settling – it’s strategy and a highly effective one at that.

Join the Mini Reboot - Healthy Habits Challenge

1. At the end of the episode, you'll hear about the Mini Reboot – Healthy Habits Challenge. It’s a short, free challenge designed to help you put exactly this thinking into practice, without extremes or overwhelm.
2. If you’re a woman who tends to go all in, and you want this year to be different in a sustainable way, start here.
3. We kick off on Monday 5th January. You can sign up here for free: https://www.clcfitness.co.uk/healthy-habits

Ready to create a core habit?

1. Carly's follow-at-home in less than 10 minutes a day core workout programmes, PerimenoCore and PerimenoCore Advanced are here: Read all about PerimenoCore

Don't forget to subscribe to the podcast so that you never miss an episode!

You can also drop Carly a note anytime on Instagram, @carlycorrigall

This week’s episode is a little different. Think voice-note, rather than broadcast!

I recorded it knowing that for many midlife women, the run-up to Christmas is a tricky time. You’re still doing the all the things. And then some.

It might also feel like it takes more effort than it used to and this isn't your imagination.

In this mini bonus episode, I talk about why that dip in energy or motivation at this time of year isn’t a personal failing, and why “trying harder” is rarely the answer. We zoom out, add some much-needed context, and look at how to keep yourself ticking over without binning everything until January.

No pep talks.

No pressure.

Just a steadier way to move through the next couple of weeks.

Inside The Reboot, we’ve been having exactly these conversations recently. Not from a coping or commiserating angle, but from a practical one. How do we work with this season rather than fight it? How do capable women adjust without losing momentum?

And if you’re looking for something small, structured and supportive to help you when we get to the new year, my Mini Reboot: Healthy Habits Challenge is designed for exactly that - you can sign up, for free, right here: https://www.clcfitness.co.uk/healthy-habits

As always, take what’s useful, leave the rest, and remember: noticing what’s going on for you is a strength, not a weakness 🌟

If you enjoyed today's episode then don't forget to share it with a friend or leave me that all important 5* review. I always love to hear from you so drop me a note on Instagram @carlycorrigall - I read every one!

I’m looking ahead to 2026 and sharing the midlife fitness trends I know are going to shape how women over 40 train, feel, move and make decisions next year. Not because I’m a trend-chaser (you know me better than that), but because after nearly 11 years in this industry - and a LOT of Google Alerts landing in my inbox every day -  I’ve seen what actually matters, what fizzles out, and what genuinely moves the needle for women in midlife.

From the rise (and fall) of certain programmes, to the real reason AI won’t replace an experienced coach anytime soon, to why connection is quietly becoming the most powerful tool in your fitness journey…this episode is basically me handing you my brain and saying, “here, have a rummage.”

Plus… a little invitation from me

If you want to start 2026 feeling grounded rather than overwhelmed, I’m running a FREE Mini Reboot: Healthy Habits Challenge in January.

Tiny shifts. Real coaching. A gentle but powerful reset.

The link to join is below. Come in, get some momentum going, and feel what it’s like to be supported properly.

Resources & Links

👉 Join the free Mini Reboot Healthy Habits Challenge (12 days of small-but-mighty coaching & accountability) - just tap here to sign up.

👉 Follow me on Instagram: @carlycorrigall

👉 Learn more about The Reboot & my online classes by heading to www.clcfitness.co.uk, the doors are open!

If this episode made you nod, wince, laugh or rethink anything, please share it with another midlife woman who deserves to feel incredible in her body next year. And if you feel like leaving a review? I will love you forever ❤️

See you next week - and yes, 2026 is looking bright 🌟

Sports therapist for over 20 years, certified running coach, university lecturer and all-round queen of movement, Danielle Garfoot joins me to unpack the aches, pains and niggles that seem to creep up just as we hit midlife - and what we can actually do about them.

We go deep into:

• Whether women really are more prone to injuries and niggles in midlife than men
• How pain perception changes in midlife - and how understanding this could be key to moving pain-free
• The difference between a true injury and a “niggle” (and why it matters)
• How your nervous system affects how you feel pain - and how to calm it the f down
• The sneaky role of fear and self-doubt in keeping you stuck and achy
• Why stretching probably isn’t the fix you think it is (even if it feels nice)

If you’ve ever said, “I’m just a bit tight” or “I can’t do that because of my shoulder/knee/hip”, this one’s going to be a total lightbulb moment 💡

This isn’t just about rehab, so even if you’re moving well at the moment, I’d like you to think of this as prehab for midlife. Essential stuff for all of us.

Connect with Danielle

• Find Danielle on Instagram:@dssportstherapy
• Danielle’s website: DS Sports Therapy

If you loved this episode…

⭐️ Please subscribe, share, or leave a quick (5*!) review. It helps more midlife women find this podcast, understand their bodies better (and feel less “tired” - if you listened, then you’ll know!).

📱Come and say hi! Find me on Instagram @carlycorrigall

💖 Want to work with me for free in January? Join The Mini Reboot: Healthy Habits Challenge here.

In this episode of the Honestly Carly Podcast, I’m getting into something that’s been coming up again and again with the women I work with - and that I’ve experienced myself:

Why can’t I handle alcohol like I used to?

If you’ve noticed your tolerance has dropped, your hangovers last forever, or that one glass of wine wrecks your sleep, you are not imagining it!

I’m breaking down:

• Why women in perimenopause and menopause struggle more with alcohol
• What’s really going on with those 3-day hangovers (hint: hormones + physiology, it's a heady blend)
• How alcohol impacts hot flushes, night sweats, anxiety, and recovery
• The connection between alcohol, sleep, and strength training results
• What it does to your nutrient levels and long-term health (yes, even that “one glass” - sorry!)

As always, there’s no judgment here. Just facts and science to help you become the expert on your body, so you can make informed decisions about what’s right for you.

If this episode gives you a lightbulb moment, please share it with a midlife mate who needs to hear it 💛

Mentioned in this episode:

• Sign up for my free January Healthy Habits Challenge here to get your 2026 goals off to a flying start
• DM me on Instagram @carlycorrigall with your thoughts or questions
• Listen to Ep 8 “How Will I Know (If it's perimenopause)?” for more on symptom spotting.

Further reading:

Topiwala A, Levey DF, Zhou H, et al Alcohol use and risk of dementia in diverse populations: evidence from cohort, case–control and Mendelian randomisation approaches BMJ Evidence-Based Medicine  Published Online First: 23 September 2025. doi:10.1136/bmjebm-2025-113913

Alcohol Ingestion Impairs Maximal Post‑Exercise Rates of Myofibrillar Protein Synthesis — Parr EB, Camera DM, Areta JL, Burke LM, Phillips SM, et al. (2014)

Sommer I, Erkkilä AT, Järvinen R, Mursu J, Sirola J, Jurvelin JS, Kröger H, Tuppurainen M. Alcohol consumption and bone mineral density in elderly women. Public Health Nutr. 2013 Apr;16(4):704-12. doi: 10.1017/S136898001200331X. Epub 2012 Jul 17. PMID: 22800300; PMCID: PMC10271676.

Balance Menopause: Histamine Intolerance

  x

In this week’s episode Carly unpacks the most common (and confusing) question she hears from midlife women:

“How do I actually know if I’m in perimenopause?”

With warmth, honesty and a hefty dose of myth-busting, Carly shares:

• What perimenopause really is (and why you can still be having regular periods and very much be in it)
• Why blood tests for hormones can be misleading
• The subtle signs your body might already be giving you
• How mental health shifts: anxiety, rage, brain fog can be linked to hormonal changes
• Why it’s so hard to tell the difference between stress, burnout, and hormone fluctuations
• How to start tracking your symptoms and get support that actually helps

Just FYI (and we’re all grown ups here, so you know this already), but this isn’t medical advice.  Carly’s not a clinician: but she is an experienced and qualified midlife specialist PT and coach who’s been there, works daily with women going through and has had enough chats to know when something doesn’t feel right.

You are not imagining it. You are not dramatic. You are not alone.

Whether you're just starting to wonder, or you've been feeling “off” for a while and haven't known where to turn, this episode will help you connect the dots and start advocating for yourself. 

Resources mentioned:

💚 The Greene Climacteric Scale – Search it online or use it to support a GP appointment

Want more support?

→ Follow Carly on Instagram and drop her a DM @carlycorrigall

→ Explore The Reboot – Carly’s coaching & support programme for midlife women

Subscribe. Review. Share it with the women in your life who need to hear this!

Because perimenopause might be wild - but we don’t have to go through it confused and unsupported and you absolutely CAN feel fantastic!

And no - it’s not because you’ve “let yourself go” or need another app telling you to track your macros and count your calories.

In this week’s episode of Honestly, Carly, we delve into what’s really going on with midlife belly fat - and why the usual generic advice around losing weight doesn’t cut it for women in the perimenopause and menopause years.

From fluctuating hormones to insulin resistance, sleep-deprived cortisol chaos to stress-snacking and weekend warrior workouts, Carly breaks down:

• What actually causes belly fat gain in midlife (spoiler: it’s not just wine and biscuits)
• Why HRT isn’t a magic bullet
• Why HIIT could be your secret weapon
• Why what you eat is way more important than calories
• The one shift every midlife woman should start with (and it’s not food)
• Why a six pack is overrates – but strong core confidence isn’t

Whether you’re feeling fluffier, stodgier, or just a bit more meh around the middle, this episode will help you understand your body without shame – and give you tools you can actually use to feel better in it.

📚 Mentioned in this episode:

Carly refers to several studies exploring abdominal fat and exercise in menopausal women. You can find those links here:

Dupuit M, Maillard F, Pereira B, Marquezi ML, Lancha AH Jr, Boisseau N. Effect of high intensity interval training on body composition in women before and after menopause: a meta-analysis. Exp Physiol. 2020 Sep;105(9):1470-1490. doi: 10.1113/EP088654. Epub 2020 Jul 21. PMID: 32613697.

https://pubmed.ncbi.nlm.nih.gov/32613697/

Boutcher YN, Boutcher SH, Yoo HY, Meerkin JD. The Effect of Sprint Interval Training on Body Composition of Postmenopausal Women. Med Sci Sports Exerc. 2019 Jul;51(7):1413-1419. doi: 10.1249/MSS.0000000000001919. PMID: 31210647.

https://pubmed.ncbi.nlm.nih.gov/31210647/

Also - check out the latest ZOE research on diet and menopause:

“Diet may counteract menopause metabolism change, ZOE study shows” - Yella Hewings-Martin, PhD (reviewed by Francesca Giordano, PhD)

https://zoe.com/learn/menopause-metabolism-study?srsltid=AfmBOoplfrzYv45SEToGkcuydnIOFHMWVuwE2XiCSDIbyCjdqhtvLbp-

💥 Want to start working on your core confidence?

Check out Carly’s PerimenoCore programme – 10 minutes a day, made for midlife bodies:

https://www.clcfitness.co.uk/perimenocore-buy

🔥 Ready to get that short sharp burst of HIIT

Read more about Carly's HIIT classes and grab a free mini trial class:

https://www.clcfitness.co.uk/online-fitness-classes-for-women

🌱 Looking for full support, proper coaching, and a real plan that gets you?

The Reboot is where the real magic happens:

https://www.clcfitness.co.uk/the-perimenopause-reboot

💌 Loved the episode? Want Carly to cover something else next? Drop her a message on Instagram @carlycorrigall – she reads every one.

🧡 And don’t forget to subscribe, review, and share this with the women in your life who deserve to feel strong, supported and seen.

We're over-complicating exercise for women over 40s and nobody has the time or energy for it.

In this episode we cut through the noise with an evidence-based, midlife-friendly blueprint:

• the three essentials your week actually needs;
• how to avoid the scattergun trap;
• when to let go of stuff that isn’t serving you (and do it in a way that doesn’t feel like a messy break up); and
• how to match training to your goals, time and energy.

“Variety” sounds lovely until you’re a midlife woman with finite time, energy and a body in hormonal flux. This aim of this episode is to help you build a framework for what to actually put in your week so you feel stronger, fitter and future-proofed: without living at the gym.

Recap - The 3 essentials every midlife plan needs:

1. Core work (little + often): abdominals, breath, pelvic floor.
2. Strength training: learn movement patterns → add load → eventually lift genuinely heavy (when form is rock-solid) to create the right stimulus.
3. Cardio: make it smart and polarised, think short, sharp intervals/HIIT plus truly easy aerobic work; minimise the mid-zone grind that spikes cortisol without much payoff

Plus your bonuses:

• Mobility: weave it into your other workouts so you’re not “bendy for bendy’s sake” (as that's just pointless!).
• Do what makes you happy: if an activity is pure joy/headspace, by all means keep it. Just own the trade-off with your time and goals.

Key takeaways

• You can’t do everything. Choose what matters to you and your goals, then build around it.
• Core is non-negotiable in midlife. Small, frequent wins beat heroic once-a-week sessions.
• Lift with intent. Progress to challenging loads for real change in muscle, bone and joints. Not just throwing weights around or doing hundreds of reps "because".
• Polarise cardio. Some very hard; plenty very easy; less “sort-of hard which goes on for ages”
• Keep the classes you love if they feed your soul, but don’t expect them to deliver goals they weren’t designed for.

Links & resources

• Tick all the training boxes with by joining a Fitness Class with Carly: Classes with Carly
• PerimenoCore Programme: PerimenoCore (the exercises I do every day to keep my core strong and healthy).
• Drop me a note on Instagram @carlycorrigall
• For further reading/research on exercise for midlife women, check out the work of Dr Stacy Sims

Half-term. Deadlines. Broken boilers. Teenagers. Parents. The lot.

In this episode, we’re talking about the real reason so many smart, capable midlife women struggle to stick to healthy habits (hint: it’s not lack of willpower or knowledge). It’s the all-or-nothing mindset that creeps in when perfectionism meets everyday chaos. This is where we ditch it.

In this episode we walk through:

💡 The biggest mistakes we make when trying to “be good” in midlife (and why there’s actually no wagon to fall off).

💡 Why perfectionism is quietly sabotaging your progress, even when you’re doing everything right.

💡 What behavioural science says about flexibility (and how “Flexible Fernandos” actually win).

💡 How to build habits that stick by setting a baseline: your small, super-achievable minimum that keeps you moving forward even when life gets messy.

By the end, you’ll stop chasing perfect weeks and start banking tiny, consistent wins that add up to a stronger, calmer, happier you: even when your boiler’s broken and the week’s gone to hell in a handcart.

Mentioned in This Episode

• How to Change by Dr. Katy Milkman. It's a must-read: https://www.katymilkman.com/
• The Reboot - where we put these principles into practice and make healthy habits actually fit your midlife life. You can join now by heading here: The Reboot
• Carly's daily core programme

Links & Resources

• Learn more about The Reboot here: The Reboot
• Drop Carly a DM on Instagram: @carlycorrigall

In this episode, Carly explains why “doing more” backfires in midlife, how to stop the scattergun fixes (a cupboard full of supplements, anyone?), and the simple plan: tune in, audit stress, and polarise your training (hard vs easy) so workouts start working again.

Carly unpacks the classic midlife spiral: the weight creep, the constant fatigue, the niggles - and the urge to do everything to try and fix it ASAP, only to end up distrusting your body and the experts.

You’ll learn how to tune in and become the detective when it comes to your own body, zoom out to see your total load (training + life stress), and make one elegant change: create contrast in your week. That means keeping restorative “easy” sessions and adding purposeful hard efforts (strength, intervals, plyo) - while trimming the mushy middle. 

Plus: the “ditch / delegate / do” exercise for life admin that’s quietly wrecking your recovery, and why changing one variable at a time beats throwing the kitchen sink at it.

This episode is full of practical advice you can put into action right away. 

In this episode

• Why doubling down on the old plan (harder, longer, less food) keeps you stuck
• The scattergun trap: supplements, hacks, and the loss of self-trust
• Tune in: simple self-check to spot what’s working vs what isn’t
• Total load audit: training stress + work + family + life admin
• The ditch / delegate / do exercise (free up capacity fast)
• Polarised training 101: more easy, some truly hard, less “grey zone”
• Change one variable at a time (how else do you know what’s actually working?)

Key takeaways

• You’re not broken; the rules changed. Update the plan, don’t punish your body.
• Start with stress: stacked cortisol flattens results - create capacity first.
• Polarise your week: keep restorative easy sessions + add purposeful hard work; minimise the “sort-of” middle.
• One tweak at a time is better than kitchen-sink chaos. Track how you feel, perform, and recover.
• Consistency beats intensity. Little upgrades, repeated = big shifts.

Links & resources

• Training Tweak Guide - Carly shows you exactly how to upgrade your training by tweaking the intensity. Grab it here.
• The Reboot - the programme where we put all of this together so you can feel incredible in midlife. Check it out.
• Connect with Carly on Instagram (and tell her what you're ditching!) @carlycorrigall

We’ll look at how the cultural script around older women ("she looks amazing for 45") messes with motivation, why aches, niggles and feeling less-than-energised don’t mean the start of decline, and how to replace the “I’m broken” story with “I’m under-informed”. You’ll learn to meet your body where it is, build from there, and use small, repeatable habits to create outsized results. No perfectionism or "go hard or go home" mindset insight.

Warm, straight-talking, and deeply encouraging - this is your permission slip to start now and keep going.

In this episode

• The “is it too late?” fear - and why the answer is no
• How cultural narratives (“good for your age”) quietly undermine us
• Reframing “I’m broken” as “I need a new manual for this stage in life”
• Meeting your body where it is: practical self-check before every training session
• Why all-or-nothing and short “blitzes” keep you stuck
• The power of small, consistent decisions vs. heroic one-offs
• Mindset shifts that make change stick (compassionate curiosity, not perfection)

Key takeaways

• You’re not too late - you’re right on time. Midlife isn’t a decline; it’s a different operating system.
• Start where you are, not where you wish you were. Adjust the plan to today’s body.
• Consistency beats intensity: tiny, repeatable actions compound into big shifts.
• Drop the “good/bad,” “on/off the wagon” thinking - do the basics well, most of the time.
• Own your story. You don’t need to be great "for your age” - you can just be great.

Links & resources

• The Reboot - the programme which gets you feeling absolutely incredible in midlife: learn all about it here.
• Connect with me on Instagram @Carly Corrigall 

Yes, oestrogen, progesterone and testosterone are changing - but so are your stress loads, recovery capacity, sleep, and the cumulative “patchwork quilt” of your life (and don't we know it?).

Carly explains in plain English how the hormone rollercoaster affects your workouts and your body; why cortisol is leaving you more tired-but-wired than an under-slept toddler; and why you're playing whack-a-mole with niggles. Understanding what's going on with your body really is the first step to feeling fantastic and this is where it begins..

Warm, honest, science-backed - and deeply pragmatic.

In this episode

• The “ebb and flow” of oestrogen/progesterone vs the perimenopause rollercoaster
• How hormone shifts influence muscle efficiency, recovery and body composition
• Cortisol 101: tired-but-wired, stubborn belly fat, and why stress stacking backfires
• Insulin sensitivity in midlife and the “perfect storm” behind weight changes
• Soft-tissue niggles and why they flare
• The “patchwork quilt” concept
• Why hammering cardio + eating less can keep you stuck
• “Compassionate curiosity” and the mindset shift that unlocks progress

Key takeaways

• You’re not broken - you’re adapting. Midlife physiology changes the rules, not your potential.
• Muscle matters: guard (and build) it to support metabolism, strength and confidence.
• Stress is a major player. High cortisol + low fuel = poor recovery and stubborn fat.
• Fuel and train for recovery: smart strength, sensible cardio, adequate protein/energy intake.
• Become the expert on your own body. Notice patterns, test tweaks, and support the season you’re in.

Links & resources

• The Reboot — Carly’s coaching program for midlife women who want to feel incredible. Check it out here: The Reboot
• Carly's free Training Tweak Guide - one small (free!) change you can make to your workouts today to get them working again: Get The Tweak
• Connect with Carly on Instagram - @carlycorrigall

Today, Carly's sharing her own midlife story - from confident (maybe even a bit cocky?) PT and keen runner who thought she had it all figured out, to realising something had shifted. Slower recovery, recurring niggles and unexpected weight gain around the middle despite “doing everything right.” 

This show exists to share those honest lessons so you can feel better (maybe better than ever?) without the overwhelm or feeling like you're the only one.  Midlife isn’t a slow fade: it can be your strongest chapter and Carly's here to show you how. 

Key takeaways

• If your old routine stopped working, you’re not broken - your physiology has shifted. 
• Recovery, resilience, and body composition can all change in your 40s; that’s a cue to adjust, not give up. 
• Clarity beats hacks: simple, consistent habits tuned to midlife can make you feel better than before. 

Who this show is for

Women in their 40s and 50s who want honest, practical guidance on training, energy, and confidence - with zero guilt, zero fluff, and plenty of compassion. 

Next episode

What actually happens to our bodies in midlife (and why it's not our fault).

Links & resources

• Free Training Tweak Guide (the simple tweak that helps midlife workouts work): get yours here 
• Find out how you can work with Carly: check out The Reboot 
• Connect with Carly on Instagram: @carlycorrigall

In this introductory trailer, meet your host, Carly Corrigall, lawyer turned PT and fitness coach, who's on a one-woman mission to show you that midlife isn't a moment to shrink, fade, or fall off the edge of your own priority list.

Honestly, Carly… is your weekly reset button - a straight-talking podcast where we don’t sugarcoat what’s hard, but we don’t pretend progress depends on perfection, either.

Part science, part sweat, part sanity-saver - this is the podcast for women over 40 who still want to feel amazing, but are sick of wading through contradictory fitness advice, hormone drama, and influencers trying to sell them 1,000 different fixes.

Subscribe now so you never miss an episode!

You can connect with Carly on Instagram @Carly Corrigall