30/08/2026
There is something about autumn that makes me want to change the way I move. The lighter mornings and longer evenings of summer begin to disappear, the weather changes, and I naturally start to crave something a little slower, yet warmer, with a little more grounding and perhaps a little more intentional. I think our movement practice should be able to change with the seasons too.
This autumn I've created the Midlife Mindful Movement programme around that idea. Rather than giving you one style of exercise and expecting you to turn up and do the same thing every week, I've created four different practices that work together: Strong Flow, Mobility Flow, Autumn Yin Flow and the ever faithful Ashtanga. Each one has a different purpose, and together they give you everything I believe we need to keep moving well through midlife.
The reason I've done this is because I don't think our bodies need the same thing every day. There are days when you wake up feeling strong and energetic and you want to work. There are other days when your joints are aching, your body feels heavy and the last thing you need is another demanding workout. Then there are evenings when you've had a difficult day and what you really need is to lie down, breathe and allow your nervous system to settle.
I want you to learn to recognise those differences rather than feeling that you have failed if you don't complete the programme exactly as prescribed.
Strong Flow
Strong Flow is my answer to the question I hear so often about how we can maintain strength and build bone density as we get older without turning our movement practice into something that feels completely separate from yoga.
We'll use dumbbells, resistance bands and leg weights alongside flowing vinyasa sequences. The aim is to build stronger muscles, support our bones and maintain the physical strength that becomes increasingly important through midlife and beyond. Resistance and weight-bearing exercise provide a stimulus for our muscles and bones, while maintaining muscle mass also plays an important role in supporting our metabolism as we age.
Some weeks you might feel like you can really get stuck into this practice. You have energy, you're feeling good and you want to challenge yourself. Those are the days to pick up the heavier weights and enjoy feeling strong.
But if you wake up aching and tired, you don't need to force yourself through Strong Flow simply because it's on the schedule, do a different practice, one that will will shift how you are feeling or perhaps heal where you need to heal.
Mobility Flow
Mobility becomes something I think about much more now than I ever did when I was younger. When you're twenty-five, you tend not to think about whether you can comfortably rotate your spine, squat down, reach overhead or move your hips through their full range. You simply do it.
As we age, maintaining that ability to move well takes a little more attention.
Our Mobility Flow will incorporate joint mobility, controlled movement and Functional Range Conditioning principles alongside yoga. The aim isn't simply to become more flexible. It's about maintaining useful, functional movement and giving our joints the opportunity to move through healthy ranges with control.
So if you're having one of those weeks when everything feels a little stiff and your body is telling you it needs movement rather than intensity, this is the practice I'd choose. You may be surprised by how much better you feel afterwards.
Autumn Yin Flow
I've also created an Autumn Yin Flow because I wanted something that felt appropriate for the evenings and for this particular time of year.
Traditional Chinese Medicine associates autumn with the Lung and Large Intestine meridians, with themes around breath, letting go and releasing what we no longer need. I've used those ideas as inspiration for the practice, incorporating areas such as the chest, shoulders, arms and upper back.
This won't be quite the same as a traditional, completely static Yin class. I've created more of a gentle flow between postures, while still allowing plenty of time for the body to settle and soften. I want it to feel nourishing rather than energising, particularly if you're practising in the evening.
There will be weeks when Yin is exactly what you need. Perhaps you've had a stressful week, you're tired or you're simply feeling that you've been asking too much of yourself. Instead of thinking you should be doing something harder, give yourself permission to do something slower.
And then there's Ashtanga
And, of course, I'm bringing back a weekly Ashtanga Revival session.
Ashtanga has been such an important part of my own movement history, and I know there are people who still love the challenge and discipline of the practice. There will be days when you have the energy and the desire to really work, and that's where Ashtanga can be wonderful.
But even here, I want you to listen to your body. You don't need to prove anything by pushing through a practice when you are exhausted or struggling. The beauty of having different practices available is that you can choose what is appropriate for you that day or week.
You don't have to do everything
This is probably the most important part of the whole programme.
Some weeks you might have the time and energy to complete three or four practices. Brilliant. Enjoy them. Perhaps you do Strong Flow, Mobility, Yin and Ashtanga and feel fantastic for it.
Other weeks might look completely different.
You might have had a terrible night's sleep, your joints might be aching, work might be stressful, the children might need more from you, or life might simply feel like hard work. On those weeks, perhaps you do more Yin. Or you choose Mobility instead of Strong Flow because your body needs to move without being pushed.
And there may be weeks when you feel absolutely full of energy and you want to get on your mat and practise Ashtanga. Go for it. Enjoy the feeling of having energy to burn.
This is the part of movement that I think we often miss. We talk about consistency as though consistency means doing the same thing regardless of how we feel. I don't believe that anymore.
I think consistency means continuing to look after yourself, even when what you need changes.
This programme is being created for autumn, in real time
There is another reason I'm particularly excited about this programme. I'm not simply taking a collection of old classes and putting them into an autumn timetable. I'm recording these practices in real time and creating them specifically for this season.
That means the programme is going to reflect autumn rather than simply happen to take place during autumn. The practices, themes and energy will be shaped around the time of year we're actually living through.
And I think there is something quite lovely about that because we aren't only moving through a season of the year. We're moving through a season of our lives too.
Midlife isn't a temporary inconvenience that we have to battle our way through until we get back to how we were before. Our bodies have changed, our priorities have changed and, for many of us, our relationship with exercise has changed too.
I don't want to create another programme that tells you to push harder, burn more calories and ignore how you feel.
I want to give you the tools to understand your body a little better and to choose movement accordingly.
Some days you will need strength. Some days you will need mobility. Some days you will need stillness. And some days you will have the energy and enthusiasm to practise Ashtanga and remember exactly why you fell in love with movement in the first place.
There is room for all of it.
This autumn programme is about having everything you need for this season of the year, but also recognising that you are in a particular season of your life. You don't need to move like you did at twenty-five. You don't need to train like someone else. You simply need to learn what your body needs now and give it that.
That's what Midlife Mindful Movement is really about for me: becoming stronger without losing softness, maintaining mobility without constantly stretching, challenging ourselves without constantly pushing, and learning that sometimes the most valuable thing we can do is simply listen.
I’d keep the confidence in this because it sounds genuinely like you, but soften the “I’ve cracked it” slightly so it feels more reflective and less like you’re claiming to have all the answers.
I am here to support you through all of it. The WhatsApp group is there if you want to be part of the conversation, to share your experiences, ask questions or simply feel connected to other women going through similar things. And if you ever need something more personal, you are always welcome to message me privately.
I am incredibly passionate about women not just getting through midlife, but actually thriving in it. I genuinely feel like, after everything I've experienced over the last few years, I'm finally starting to understand what my body needs and what it means to work with it rather than constantly fight against it. I'm excited about working on myself, finding the best possible health for this stage of my life, and continuing to learn along the way.
And perhaps what excites me most is being able to share that journey with all the wonderful women in this community. I don't have all the answers, but I feel like I've found a way of approaching midlife that makes me feel stronger, healthier and more positive about what's ahead, and I want to help you get the very most out of this next chapter of your life too.
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03/09/2026