• Home
  • Work With Me
    • Online Better Body Coaching
    • 1:1 Coaching
  • About
  • Blog
  • Contact
  • Shop My Favourites
  • Nav Social Icons

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • Work With Me
    • Online Better Body Coaching
    • 1:1 Coaching
  • About
  • Blog
  • Contact
  • Shop My Favourites
  • Mobile Menu Widgets

    Connect

    Search

Health - Mindset - Life

7 Tips To Update Your Wellness Routine For Autumn

September 12, 2022 · In: Lifestyle

AUTUMN WELLNESS TIPS

Here are 7 tips to update your wellness routine for autumn.

I love the change in seasons, every different season brings its changing perspectives and focuses. As we are preparing to step into the season of fall, it encourages a space of change and transition. Autumn reminds us of the beauty of letting go, so that we can transition forward and release the things that are no longer working or serving us.

autumn quotes

In all honesty, I had been feeling hopeful and optimistic as we are closing off the summer. Yet continued observations of all the things that I am seeing take shape around us, to the state of politics, the doom and gloom of a potential recession, rising costs of fuel and living can feel incredibly challenging to remain optimistic. I’m so over it all and dwelling in the doom and gloom doesn’t serve anyone.

It’s in these moments that I am always reminded that life is always going to be full of challenges, in fact, isn’t it overcoming challenges that makes us thrive the most?

We cannot control what is going on in the world around us, but we can take control of how we respond to external influences and nurture the world that is within us.

“Everything in life can be taken from you, except for your freedom to choose how you respond.” — Victor Frankl

You can choose to be beaten down, to give up and give in, or you can choose to go within and see just how strong and powerful you really can be. To remain connected to your goals and dreams, to make you, your family and your inner world a space where you remain hopeful and optimistic.

The world needs you to keep on doing and being your best, and that starts with doing the internal work first. To strengthen your mindset, work on improving your health, vitality, energy, and to manage stress.

Here are 7 practices to help you make the shift for Autumn and to allow you to continue to thrive even through continued uncertain times.

1 Reset Your Goals

If there is one thing that gets my creative and feel-good juices flowing it’s a good ole goal-setting session. I love dreaming big, exploring the possibilities in my own mind and maybe even being a little bit delusional as I commit my dreams and goals to paper. Believing in something, imagining and envisioning your dreams can be the difference between showing up, or giving up.

I may not always hit all of my goals all of the time, but continually working towards something bigger means that when I look back I feel pretty proud of the person that I have become and the things that I have achieved so far.

Setting goals will cause you to adjust behaviours and aid decision-making. So get clear on what it is that you want for this season of life and the season of the year.

As the season’s change, so may your priorities and goals. So take a moment to consider:

  • What’s important to you right now?
  • What’s the goal in this area of your life?
  • Why is it important to you?
  • What will it take to get you there?

You can CLICK HERE and get access to my free goal-setting mini-course and downloadable life planner to help get you started.

I’ll be hitting 40 next year so I have some goals that I feel pretty excited about that I would love to see come to life before I enter the next decade of my life.

2. Align With Health-Positive Affirmations

Once you have your goals in place, don’t just set them and forget them, remind yourself about them on a regular basis. Having some go-to affirmations will remind you of the reason why you are doing what you are doing at the moments when the going gets tough.

Because it will get tough, change and transformation take intention and effort, and you are going to have to break through patterns that have held you back in the past.

Here is a list of some of my favourite affirmations to help you out.

Write them out in your diary each day, have one set as a screen saver on your phone or have post-it notes stuck to your computer. Whatever method works for you to remind you to believe in your goals and yourself.

https://www.pinterest.co.uk/pin/417427459222133054/?nic_v3=1aFAzi96q

3. Daily Walking As A Habit.

Walking is a massively underrated tool for physical health and mental health. It’s powerful for weight loss, can support better sleep, help you to manage stress, the list could really go on.

Soon the nights will be closing in, so it’s essential to get out in natural sunlight to support your circadian rhythm as much as you can. Circadian rhythm is your natural wake and sleep cycle and getting outside early in the day and also as the sun starts to dip down can help support sleep.

Walking is your opportunity to ruminate on thoughts, make sense of them, to work things out, to de-stress and decompress.

Even if you only get out for 10 minutes, take a moment on that walk to notice your surroundings, be present with yourself, take in some full long and deep breaths. Then in the mix of your busy day, remember to be grateful for those two legs that actually give you the ability to go out and walk in the first place.

Commit to this practice daily, or as much as you can.

4. Try A New Recipe

If there is one thing I loathe about adulting, it’s the damn decision-making of what to eat each evening for tea. I often get stuck in a food rut, making the same things over and over again. I’m not passionate about cooking, I’m not particularly good at it, though I have definitely improved over the years with a little bit of effort.

I think that’s why I really loved using a service like Hello Fresh, as it takes away some of that decision fatigue and gives you some new things to try out.

Even the simple act of revisiting a cookbook, having a search on Pinterest to find something new to make can spark your cooking inspiration once again. It’s a process of nurturing your body with the nutrients that it needs to thrive and you are worthy of eating foods that make you feel good, and that taste good too.

Autumn also sparks the reminder to dust off the slow cooker and get some good hearty meals planned, set a plan for the week, write a shopping list, look at what you already have in your cupboards. You could even do some batch cooking. Though batch cooking is certainly not my favourite thing to do, my mid-week self is always thankful for it.

Choose foods that are in season such as your root vegetables carrots, parsnips, and sweet potatoes. Use warming spices such as cinnamon, ginger and cumin.

Here are a few examples that I am looking forward to trying out:

  • Slow Cooker Beef Noodles
  • Autumn Harvest Bowl
  • Tortellini Minestrone
  • Slow Cooker Meatballs

5. Plan Something To Look Forward To.

What are the things that you love to do? Is it get-together party night or pamper night at home? Even get yourself signed up early for some fitness challenges next year.

The things that I look forward to the most are holidays and also fitness challenges. I’ve already signed up for next year’s Spartan race, and then I’m also I’m committing to trying something new and am going to attempt my first triathlon. Mainly to overcome my fear of deep water and swimming in the sea. My main objective here is to not get eaten by a shark, in the hope it will cure my of the fear of the sea since my first viewing of jaws. I have been mentally scarred ever since.

So what are the things that you feel really inspired when you know you have them to look forward to? Start making those plans now, get them down in the diary.

6. Organising, De-cluttering And Clearing Out.

Clearing and decluttering are not just for springtime. Before you know it you will be thinking about Christmas and all of the new things that come with that, and so between now and then is a great time to be clearing and decluttering, ridding your space and letting go of the things that you no longer want or need.

We are due to be getting a new roof installed this November and so all of the junk from upstairs has to go, and the rest is being put in storage. There is a lot of stuff up there that we just don’t use and probably never will so it’s time to sell, donate or just bin.

Clear space equals a clear mind!

7. Re-establishing Your Sleep Schedule.

I won’t lie summer has completely destroyed my sleep schedule and I have some serious bags under my eyes right now to prove it. Holidays, events, going out, drinking, hot summer nights causing uncomfortable sleeping, mixed in with a 15-year-old bed that has just given up on us, means I have not been sleeping well at all.

I have always been such a good sleeper, but it’s become very clear just how impactful poor sleep can be. It affects everything, my mood, my productivity, concentration, not to mention being a grumpy ass bitch and wanting to eat everything in sight. I know I need to revamp my own sleep schedule to see improvements in sleep quality and experience more energy in the day times.

I have started first of all with buying a new bed, its due to arrive this week and I cannot wait. I have also decided to treat us to some new pillows too as back and neck ache seems to be becoming a thing in our household, so I’m hoping the bed and pillows will have a huge impact on my sleep. I’ll be sure to give an update on how this goes over the next couple of months.

Other things that are shown to help improve sleep that I’ll also be adding to my schedule:

  • Creating a regular sleep and wake cycle for me that’s 10pm-6am
  • Bedtime routine of coming off devices and tv 30 minutes before bedtime, meditation or breathwork
  • Magnesium before bedtime

>>>>> Read More about how to improve your sleep here >>>> 5 Habits For Better Sleep

These are just subtle shifts that can help you to re-evaluate your own wellness routines.

Which one of these would you like to implement first?

If you enjoyed this article, then please consider sharing it with a friend or on your social channels, your support means the world.


If you are looking for true transformation for your own health and mindset, you can start here by joining my mailing list and accessing my 5 Day Fix challenge. 5 Simple fixes to help you get started on a sustainable health journey.

By: admin · In: Lifestyle · Tagged: wellness tips for autumn

you’ll also love

How To Manage Your Money & Stop Being Broke
happy mammoth hormone harmony reviewsHappy Mammoth Hormone Harmony Reviews – An Independent Honest Review UK
oprah weight loss drugUnravelling Oprah Ozempic Weight Loss Controversy

Join the List

Get access to the free 5-day Better Body kickstart plan

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Next Post >

Body Positivity Kept Me Fat! Is The Body Positivity Movement Good?

Primary Sidebar

Meet Emma

Meet Emma
hello!

Hey, I'm Emma. I help 40+ women eat better, move better and live happier. Start your Better Body journey today by joining the 5 day kickstart challenge!

Join Now

Connect

Coaching With Emma

Featured Posts

Protein Packed BBQ Chicken Salad Bowl

5 Quick Workout Videos (Under 15 Minutes!) to Hit Your Midlife Body Goals After 40

I Tried Bioresonance Food Intolerance Testing – Here’s What Happened & Honest Review

Categories

  • Fitness
  • Lifestyle
  • Nutrition

Search

Archives

Follow Along

@emmacolseynicholls

COACH ➡️ Health✨Mindset ✨Life

emmacolseynicholls

FINAL CALL!! We kick off SHIFT40 tomorrow morning FINAL CALL!!

We kick off SHIFT40 tomorrow morning — and if you’ve been sitting on the fence, this is your final chance to jump in at the Beta price.
 
You don’t need to feel fully “ready.”
 
You don’t need a perfect schedule, or every healthy food in your fridge.
 
You just need to start — and let me guide you one day at a time.
 
This is your reset.

This is the plan that will finally work with your 40+ body, instead of fighting it.

This is the shift that leads to long-term strength, health, and energy.
 
And remember — you get lifetime access, so you’re never behind. You’re never too late.

You’re just right on time.
 
So… are you coming with us?
 
👉 Join SHIFT40 now before the price goes up. DM me now to join
 
We start TOMORROW. Let’s go 💥
5 steps to improve your body and your health in yo 5 steps to improve your body and your health in your 40’s and getting back in shape

1. Lift weights 
2. Sleep 7-9 hours a night 
3. Walk 8-10k steps a day 
4. Eat 3 x nutrient dense high protein meals a day
5. Add more intensity to your workouts not less 

Keep it simple and focus on the things that work. Don’t slow down your 40’s are only just around the 1/2 way point

It’s not downhill, we are just getting started 🙌🙌

Work on one area and get consistent, then work on adding the next. 

Like if you are going to commit to this! Then check out my free kickstart guide if you want an added boost. Let’s go!!

#fitnessmotivation #fitnesstips #fitnesslifestyle #gettingbackinshape
Client wins!!! When it comes to midlife I really Client wins!!!

When it comes to midlife I really believe that moving away from crash and fad dieting is one of the best things you will ever do for yourself and your body

To find joy in your health journey means kindness, compassion and still enjoying the little things and living your life. 

Embracing a slower transformation, implementing daily habits over time is where you can finally find peace with your body and food. It doesn’t have to be all or nothing

Implementing

- walking daily
- sleep and stress management
- increasing protein
- getting stronger

Simple things that may not be fast or sexy but are the most effective tools that will help you see the changes that are actually lasting 

Of course if you need some help, encouragement and most of all some accountability. Drop me a message to find out more about working in the band new SHIFT40 program

I'll help you nail the basics whilst also introducing you to the game changing tactics that can help you shift and find your next level.

You don't have to accept the common thought that getting older means having to feel like garbage. You CAN take back control and you CAN feel fitter, stronger and reclaim your energy levels and mental clarity, oh and feel good when wearing your clothes this summer.

The first intake is starting this Monday 9th June. Comment below or drop me a DM to join before the price goes up!

#fitnesstips #weightlosshelp #fitnessover40
5 steps to improve your body and your health in yo 5 steps to improve your body and your health in your 40’s and getting back in shape

1. Lift weights 
2. Sleep 7-9 hours a night 
3. Walk 8-10k steps a day 
4. Eat 3 x nutrient dense high protein meals a day
5. Add more intensity to your workouts not less 

Keep it simple and focus on the things that work. Don’t slow down your 40’s are only just around the 1/2 way point

It’s not downhill, we are just getting started 🙌🙌

Work on one area and get consistent, then work on adding the next. 

Like if you are going to commit to this! Then check out my free kickstart guide if you want an added boost. Let’s go!!

#fitnessmotivation #fitnesstips #fitnesslifestyle #gettingbackinshape
I want to share something I come back to again and I want to share something I come back to again and again — both for myself and the women I coach:
 
“In 2 weeks you'll feel it.
In 4 weeks you'll see it.
In 8 weeks you'll be it.
In 52 weeks you'll be so glad you started now.”
 
It's a reminder that nothing changes unless you decide to make the shift.
Not when the kids are older.
Not when work quiets down.
Not when life finally feels “perfect.”
(Not gonna lie — that day may never come.)
 
The truth is, the women who create real change are the ones who decide that now is good enough. And I really do think that when we take a moment to create some focus on our health that how you can feel on the other side changes everything.
 
And I created SHIFT40 for that exact moment — the one where you've had enough of waiting… and you're ready to feel strong, healthy, and like yourself again.
 
Because this 4-week program?
It's not just a month of workouts and recipes.
It's the starting line to making change and changes that will go well beyond the 4 weeks.
 
And here's the best part — once you join SHIFT40, you get lifetime access.
 
That means even if you start now and life throws a curveball (as it tends to), you've got this in your back pocket, forever!
 
This is the plan that will show you exactly what works for your body in midlife — no starving just fueling, no overtraining, no guesswork. Just focused, empowering action that fits your life.
 
You in?
 
👉 Join SHIFT40 now comment below, or drop me a DM
 
We start this coming Monday 9th June though getting in early means you can start getting access as I'll be spending this week prepping you for the week
Good morning and don’t forget to smile and have Good morning and don’t forget to smile and have a good day 😄

#goodmorning #morningview #morningvibes☀️
At this stage of life, movement isn’t punishment At this stage of life, movement isn’t punishment — it’s power.

It’s how we take care of her… the woman we’re becoming.

If you’ve been feeling stuck, sluggish, or like your body just isn’t responding the way it used to — I see you.

Something new is coming: SHIFT40 💥

A focused reset to help midlife women get stronger, healthier, and happier — from the inside out.

Drop a 🔥 in the comments if you’re ready to make a shift.

Locals new program starting this week too. Reminder to book your sessions for this week

#midlifewomen #strengthafter40 #pcoswarrior #midlifehealth #hormonehealth #shift40 # strongnotshrinking
This is how women over 40 actually feel better, ge This is how women over 40 actually feel better, get leaner, and stay strong. #MidlifeMuscle #NoQuickFix #HealthyHabitsWork #fitoverforty #fitnessover40
At this stage of life, movement isn’t punishment At this stage of life, movement isn’t punishment — it’s power.

It’s how we take care of her… the woman we’re becoming.

If you’ve been feeling stuck, sluggish, or like your body just isn’t responding the way it used to — I see you.

Something new is coming: SHIFT40 💥

A focused reset to help midlife women get stronger, healthier, and happier — from the inside out.

Drop a 🔥 in the comments if you’re ready to make a shift.

Locals new program starting this week too. Reminder to book your sessions for this week

#midlifewomen #strengthafter40 #pcoswarrior #midlifehealth #hormonehealth #shift40 #strongnotshrinking
Documenting everything all the little moments so I Documenting everything all the little moments so I don’t ever forget all that is awesome and that I always want to be grateful for

❤️
#lifestyle #40+ #fourtyandfabulous
You're not broken. You're just in a new phase of l You're not broken. You're just in a new phase of life.

Midlife isn’t a problem to fix — it’s a stage to understand

And once you do? Everything changes.

SHIFT40 gives you the tools to move forward with clarity, compassion, and strength — without starving, punishing workouts, or giving up your life but also understanding that some things do have to change, as what you have been doing isn't working.

This will be a challenge, it will be a push, you will have to make some changes but this is a new 30 day challenge to give you the guidance and motivation to make the changes.

But if you are sick of feeling in the funk you are in, it's time to SHIFT!!

We start the 9th June. Comment below or drop me a message to join.
SHIFT40 Is Coming...... ✅ 3-5 strength-based wo SHIFT40 Is Coming......

✅ 3-5 strength-based workouts/week (30–40 mins, home-friendly)
✅ 30-day printable habit tracker
✅ Nutrition framework for hormones, energy & body comp. No need to count or track, I'm doing the hard work for you
✅ Evening cortisol reset checklist
✅ Weekly check-ins with me
✅ Real accountability — real results
✅ Lifetime access

Ready to finally shift? Doors open soon. Comment SHIFT  or drop me a DM to get in for the beta group for just £49.
Incase you didn’t know weight vest walking is th Incase you didn’t know weight vest walking is the midlife hot girl walk. So strap up bitches cos weighted vest walking will help u increase ur daily calorie burn. It will help improve or maintain bone density, help you feel stronger in other every day activities and improve fitness without that much extra effort. Highly reccomended for midlife women. Have you got started with weighted walking yet?? #weightedvest #weightedwalking #fitnessover40
Content creation is a journey, and mine has certai Content creation is a journey, and mine has certainly been a slow one but as a 40+ creator I feel like I’m finally finding my stride. But it’s also time to level up a little to I’m getting focused by finally investing in a camera Iv been wanting for over 6 monthsI finally took the plunge as I have some big goals to grow and improve this year. If you are a 40+ woman and love or want to learn more about all things health and wellness I’d love your support on the journey. So please do like, subscribe and follow for more 40+ health and fitness content. I’m excited to keep creating better content for you guys #40pluswomen #40pluscontentcreator #contentcreator #WellnessJourney #fitnessover40
When I don’t feel like working out, I think abou When I don’t feel like working out, I think about my future self… 

Do you want to be strong, independent, still look and feel good in your clothes and body and doing cool shit? 

Or feeling frail and weak struggling to get up the stairs? Every workout is a vote for your old lady body.

 #MidlifeStrong #FitOver40 #relatable #gymmotivation #fitnessjourney #fitspo
Is Food Intolerance Testing Worth It? In my latest Is Food Intolerance Testing Worth It? In my latest blog I explore testing and start my journey with the results that I got #guthealth #healthylifestyle #healthyliving  #fitover40
Food Intolerance Testing Scam or Science?? If you Food Intolerance Testing Scam or Science??

If you have ever suffered with bloating, fatigue, achy joins maybe you have considered taking one.

But is it backed by science and are they actually worth the money??

Well those are the questions I was asking so I set out to find out. You know I like to spend my money so that you don't have to. 

Here is part one of this little food intolerance testing experiment I am currently working on. 

Bye bye beer!!!!! 😭😭😭😭

Want the full low down?? Comment below and I'll send it over.
What’s yours? Defo has to be kale. I mean, a to What’s yours?

Defo has to be kale. I mean, a ton of nutritional benefits but 🤮🤮🤮

I’m yet to find a recipe I actually enjoy it in.
Empowering Fitness For Women Over 40 Focus on str Empowering Fitness For Women Over 40

Focus on strength training to combat muscle loss. But also to boost your metabolism, build strength, balance, stronger bones, burn fat and sculpt your midlife body.

To do this though you must be lifting heavy enough and with intensity. 

In life we have to do things that are hard to make life easier. 

Of course this takes time to build up to we don’t jump straight in lifting heavy weights especially  if you are new to strength training.

Start with moderate weights of 8-15 reps and start with 3 sets of each exercise and focus on building technique in your main compound lifts.

Build up over time, working towards lifting heavier for 4-6 reps to really see changes in strength. 

This takes time, so be patient, we are working for longevity and your badass old lady body not the quick fix.

If you need some help getting started check our Better Body coaching with me as you get a structured and progressive 4 week strength training program to get you started. 

This plan can be done at the gym or at home. Comment below to learn more or msg me with questions.
 
#fitover40 #fitnessover40 #healthylifestyle #fitnessmotivation #strengthtraining
I tried another Lululemon dupe, this time heading I tried another Lululemon dupe, this time heading to Glowmode on Shien

The full glowmode review is now live on the blog and YouTube if you want to see more

#workoutclothes #activewearhaul #activewearfashion #activewearforwomen
Load More... Follow on Instagram

Footer

Shop

Info

  • About
  • Contact
  • Privacy Policy
  • Website Terms Of Use

stay in the know

Copyright © 2025 · Theme by 17th Avenue

Manage Cookie Consent
We use technologies like cookies to store and/or access device information. We do this to improve browsing experience and to show personalized ads. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage {vendor_count} vendors Read more about these purposes
View preferences
{title} {title} {title}