Kate Rowe-Ham shares her health and wellness secrets
Meet the inspirational women's health coach, author and founder of the Owning Your Menopause online fitness platform and community. PLUS, an exclusive offer for The Midlife Beauty Edit.
Happy Friday, and happy JUNE!
I’m so happy to welcome our guest expert to The Midlife Beauty Edit today, to take us into the weekend— and the new month—feeling energised and inspired.
Kate Rowe-Ham is the super-motivating—but also super-real—UK women’s health coach behind Owning Your Menopause, the hugely popular online fitness and nutrition platform and community. I’ve been following Kate on her OYM channels for a while now, and am always inspired whenever I catch her regular Instagram Lives, often featuring other wellness experts.
Kate’s strength-training workouts are live-streamed from Monday through Friday, at 6.50 am (and available on catch up). Other classes are included in the mix (including HIIT and Pilates — yay! I know many of us in The Midlife Beauty Edit community are Pilates fans). “The timetable is laid out so you don’t have to think about what else you need to do,” says Kate. OYM Members can also tap into the wisdom of a team of experts, including a GP specialising in women’s health and menopause, and recipes from a resident nutritionist. “We have you completely covered.”
Last year, Kate’s excellent book— Owning Your Menopause: Fitter, Calmer, Stronger in 30 days—launched, which takes you, clearly and methodically, through a complete fitness programme, with options for beginners and intermediate fitness levels. Free-to-watch, pre-recorded videos to workout along with, led by Kate, are accessible via a QR code in the book. But, before you get to lifting a single weight, there are chapters covering the process of menopause, mindset, the choice of whether or not to take HRT, and the mental and physical benefits of movement — from bone and joint health to mood fluctuations, sleep and brain health.
The book includes meal plans and recipes, too.
Kate is open about her own physical and emotional experiences of perimenopause, and the struggles she went through as a busy working mum of three, and writes that the book is “born from my absolute passion to help empower, educate and support women like me and you to know that you can get your life back on track”.
Before we get going, Kate is kindly offering The Midlife Beauty Edit subscribers an exclusive offer on membership to the Owning Your Menopause community (not an affiliate link, or a sponsored post of any sort). Details below.
EXCLUSIVE discount for The Midlife Beauty Edit readers!
Use the exclusive discount code - MIDLIFE50 - at https://www.owningyourmenopause.com to get 50% off your first three months of OYM membership (usually £16.99 per month), before membership then reverts to the full price (not an affiliate link, or a sponsored post).
The Midlife Beauty Edit Q&A, with Kate Rowe-Ham
What are the must-haves in your makeup bag right now, and what do you love about them?
I love the products by Studio 10 - in particular, the foundation, as it's so moisturising.
I also love Ateh Jewel’s colourful blushes, and my By Terry mascara.
What are your daily skincare essentials?
I swear by Caroline Hirons’ cleanser and her Retinoid 2, and the Made Of More Night Soufflé, as an evening routine.
I use water in the morning and the Balance Me Tipeptide Plumping Cloud Cream (£45).
Any hair care must-haves?
I am not really a hair care person. But I do like to use a treatment at least once a month, as it can get quite dried out .
Do you use any beauty tools, to boost your skin or wellbeing, regularly or as a special boost?
I see the most incredible facial therapist, Giselle Sommerville, when time allows .
Your fitness loves?
My absolute fitness love is lifting weights. It is essential as we age to start looking at how we move and lifting weights is a must.
If we are talking gym kit, my go-to is Sweaty Betty.
Favourite way to rev-up in the mornings?
I hop out of bed ready to teach my classes on Owning Your Menopause. But, first, it's always coffee.
Best way to ensure a better night’s sleep?
I take magnesium, and try to put my phone away a good hour before.
Any other midlife wellness habits/tips?
I would say making sure you rest alongside your workouts. That you allow time for your body to heal.
Also, we need to ensure we eat more protein. I see so many women really struggling at this time of their lives, and it's often down to food. Mostly, they aren't eating enough and certainly not enough protein and fibre.
When it comes to mental wellbeing, depression and anxiety can show up liberally as we navigate perimenopause and beyond. The reason for this is multi-factorial. As your hormones dip and dive, this brings an array of symptoms which can have a huge impact. The hormones that play a major role in your monthly cycle have an impact on serotonin - the happy hormone. When these levels drop, the same occurs to serotonin and this can lead to increased anxiety and irritability. You feel less able to cope, with this that wouldn't have bothered you before. Getting outside every day for a little walk can be hugely beneficial. If 10,000 steps seems daunting aim for 4,000 a day.
HIIT, whilst effective and quick, may cause more inflammation in the body as your oestogen declines, which leads not only to joint aches and pains but elevated cortisol levels and possibly adrenal fatigue. So, I would not overdo this and look at adding strength training, which has much better results in managing stress and is kinder to your body as you navigate this life stage.
Find out more at owningyourmenopause.com and use discount code MIDLIFE50 to get 50% off your first three months of OYM membership (usually £16.99 per month), before membership then reverts to the full price (not an affiliate link, or a sponsored post). Follow Kate on Instagram, and OYM on Instagram.
I was just talking to a friend the other day about how important weight training is in this stage of life - I heard a very sad story about a women my age who does not have enough upper body strength to use crutches after her accident ☹️ as a result she has to go to rehab instead of home