Healthy Midlife Menopause Coaching with Sharon

Healthy Midlife Menopause Coaching with Sharon Guiding women to find strength, energy and joy on the other side of the chaos. Whole person 1:1 menopause coaching: science based, rooted in lived experience.

Sharon Gardner MRSPH
Certified Menopause & Nutrition Coach

21/08/2026

A wee update šŸ˜Š

21/08/2026

A wee update while I was out for a walk in the ā€˜freshā€™ air!

Social media can give you a very skewed vision of what a workout should look like. You donā€™t need new matching expensive...
20/08/2026

Social media can give you a very skewed vision of what a workout should look like.

You donā€™t need new matching expensive workout gear. Iā€™ve had this vest for many years!

You donā€™t need to be in a gym. You can clear a wee space in your living room.

You donā€™t need lots of equipment. Iā€™ve acquired a few bits over the years but you absolutely can do a lot just with bodyweight and resistance bands.

You donā€™t need a designer space - as you can see with my very ordinary living room.

You donā€™t need to look polished and perfect, as you can see by my red face and messy hair.

You just need to show up and move. Get some good music on and start moving. Whether thatā€™s dancing, yoga, weights or whatever you like. Any movement that you enjoy is the perfect starting point. Itā€™s a great way to shake off stress and reconnect with your body.

Itā€™s not a highlight reel. Itā€™s movement in real life. And just like us, itā€™s imperfect and glorious. How are you moving today? šŸ˜Š

I absolutely love Autumn, and although we are still officially in Summer I can see signs that the season is starting to ...
18/08/2026

I absolutely love Autumn, and although we are still officially in Summer I can see signs that the season is starting to turn. The nights are slowly creeping in, some leaves are starting to colour, and delicious fruit is ripening.

Brambles are my favourite fruit and Iā€™m very lucky to have access to lots of them growing wild. I feel the tastiness is earned by braving the prickles and the nettles!

Their small size belies the fact that theyā€™re a nutrient powerhouse, perfect to support women in midlife. Among other benefits they are packed full of vitamin C which helps your immune system and iron absorption, and are also a rich source of vitamin K, needed for strong bones. All this plus theyā€™re delicious!

I love them as they are (some donā€™t make it into the house!), or with my yoghurt or porridge in the morning. But I also love them in an apple and bramble crumble with custard. Some may say thatā€™s not the healthiest way to have them, but I say true health is about balance, and part of that is enjoying food you love as part of an overall balanced diet. Even better if you share it with loved ones.

15/08/2026

Finding joy in movement even when faced with the ironing šŸ˜šŸ¤£šŸŽ¶

15/08/2026

Anyone else need their tunes on to get through the housework?! Bonus is you get to add movement and joy to an otherwise boring task šŸ˜

What are your favourite tunes to get you through those boring jobs?

I have spent a lot of time lately with my nose in my books studying. Today it was nice to take a break and go out to Cra...
14/08/2026

I have spent a lot of time lately with my nose in my books studying. Today it was nice to take a break and go out to Crathes Castle. I love spending time in the garden there, the colours and textures draw the eye and help me to feel calm and regulated.

When youā€™re overwhelmed and feel like you donā€™t have time to stop, itā€™s usually a sign that you really do need to stop and take a pause, even if just for a few moments. Where do you find your little moments of calm?

Hereā€™s a delicious dinner you can make in around 30 minutes with store cupboard and freezer ingredients. You can also do...
11/08/2026

Hereā€™s a delicious dinner you can make in around 30 minutes with store cupboard and freezer ingredients. You can also double up the bean stew and freeze it for future meals.

Itā€™s perfect for those days when you want something quick. Plus itā€™s full of nutrients to support you in midlife including B12 for energy and brain health, lycopene which is great for heart health, protein to support your body to repair and recover, and fibre to help your digestive health and keep you fuller for longer.

Haddock with tomato and white bean stew

Serves 2-3

Ingredients

1 red onion finely chopped
2 garlic cloves finely chopped
1 tbsp capers chopped
1 tbsp Kalamata olives chopped
1 400g tin chopped tomatoes
1 tbsp tomato puree
1 tbsp olive oil
1 tsp dried oregano
Splash of balsamic vinegar
Pinch of chilli powder to taste
1 jar of white beans drained
Salt and pepper to taste

Frozen haddock fillets

Method

Pre-heat oven to 180c fan oven

SautƩ the onions in the olive oil on a low to medium heat until soft, add the garlic and cook for another minute.
Add tin tomatoes, tomato puree, capers, olives, oregano, chilli and balsamic vinegar. Half fill the tomato tin with water and add to the pan. Cook for a few minutes on a medium heat then add the beans. Add more water to loosen the sauce if necessary. Add salt and pepper to taste. Keep on a low to medium heat while the fish is cooking, adding water if necessary.

Make a loose parcel out of tin foil. Put a little oil on the foil to stop the fish sticking. Close up the parcel and cook as per packet instructions (around 20-25 minutes). Be careful when you check the fish as steam will rush out!

Once the fish is ready plate up the stew and pop the fish on top. You can serve it with salad or extra vegetables if you fancy.

This is a good base recipe which you can swap about with halloumi or chicken instead of fish to mix it up a bit.

Enjoy! šŸ˜Š

Do you remember running around when you were little? Just moving for the joy of it? Climbing trees, or going on the swin...
06/08/2026

Do you remember running around when you were little? Just moving for the joy of it? Climbing trees, or going on the swing, chasing friends around, collapsing in a giggling heap then doing it all again? Movement for joy is instinctual but for a lot of girls that drops off sharply once they reach early adolescence. Navigating periods and social expectations has a huge impact, along with barriers to access for some sports. Many teenage girls say they are too self-conscious to enjoy movement.

That drop off carries on through life with men being more likely to continue being physically active than women. There are so many factors involved in this including the fact that women tend to do the vast majority of unpaid care leaving them less time available for movement.

But a large part of it I think comes down to the fact that throughout our lives we were sold the idea that exercise was something we did to lose weight. That what we looked like was what mattered, not how we felt. We were told to chase skinny: unrealistic for many women, and not a marker of good health.

With the end result being that the joy was taken out of movement. And not only did we miss out on that joy but also the benefits that movement brings us. It has been said that if exercise was a drug we would prescribe it to everyone! The benefits to our hearts, lungs, immune systems, blood pressure, are life changing. We can build strong bones and muscles to help us stay active and enjoying time with our loved ones. Not only that but movement is a fantastic stress release, helping to boost our mood.

As we get older we realise more and more how precious our life and good health is. And missing out on movement because we are worried about the way we look is robbing ourselves of the opportunity for joy in movement now, and a better life in the future.

So maybe we should look back to the little girls we used to be, and remember when movement meant fun and joy, and give ourselves permission to feel that way again. Find something you enjoy: a walk with friends, dancing, tennis, running, lifting weights,climbing hills. Donā€™t take it too seriously. Jiggle those glorious wobbly bits, live life, and have fun!

When itā€™s a dreich day day but you fancy a treat, how about one that gives you 2 of your 5 a day? Tastes delicious, with...
04/08/2026

When itā€™s a dreich day day but you fancy a treat, how about one that gives you 2 of your 5 a day? Tastes delicious, with veggies, fruit, plenty of fibre plus some protein from the yoghurt. A healthier way to have your cake and eat it! Whatā€™s not to like? šŸ˜Š

Carrot and courgette cake

Serves 8-10
Ingredients
300g wholemeal plain flour
2 tsp baking powder
1 tsp bicarbonate of soda
1tsp of salt
1tsp mixed spice
1tsp vanilla extract
100g soft brown sugar
80g raisins
40g cranberries
12 chopped dates
30g of mixture of seeds (I used pumpkin and sunflower seeds) plus extra for top
4 medium ripe bananas mashed
3 eggs lightly beaten
1 courgette grated
2 medium carrots grated
150ml rapeseed oil

Preheat oven to 200c, fan 180c, gas mark 6.
Oil and line the bottom of a large cake tin.

Add flour, bicarbonate, baking powder, salt and mixed spice into bowl and stir through. Mix in sugar, seeds, and dried fruit.

Add the mashed banana and eggs and stir through. Add the courgette and carrot and oil then stir thoroughly for a minute until itā€™s thoroughly mixed. You should get a thick lumpy batter. If it looks too thin add a little bit of flour at a time, stirring well until it looks like thick.

Spoon it into your cake tin and sprinkle with your extra seeds. Bake for about 45-50 minutes. Check with a skewer inserted into the centre to see if itā€™s cooked through. If not give it a few more minutes.

Leave to stand in the tin for a few minutes and apparently you should let it cool properly before slicing. I donā€™t do that! Just cut it and serve with a big dollop of Greek yoghurt. Yum!

Adapted from a recipe in Thrive on Five

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