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Kate Rowe-Ham, Women’s Health Coach

Kate Rowe-Ham is a personal trainer and founder of Owning Your Menopause, an online community created to help women navigate their way positively and confidently through this midlife stage. She’s passionate about educating women on the benefits of movement and diet and how, together, they play a fundamental role in managing many of the symptoms associated with menopause. Kate lives in Haywards Heath with her husband, 3 children and 2 cats.

1. The best thing about the menopause is…..

…seeing it as a chance to step into the next chapter with more confidence than ever before. I’ve learned to empower myself through exercise and diet and educating myself on what it is we need to do at this time has been life-changing.

2. The hardest thing about the menopause is…

…convincing everyone that this can be a truly wonderful experience and that it’s something we mustn’t be afraid of. It’s easy to get bogged down by the symptoms but if you reframe the way you see it and know with good management you can thrive, it really is the best time. Less drama and incredibly liberating.

3. My lightbulb moment was….

…accepting that I couldn’t carry on doing what I was doing and that in order to be the best version of myself I had to make changes.

I’ve finally worked out that alcohol and sugar are best avoided to optimise my wellbeing. I reduced the amount I was drinking and then quit because it significantly reduced my anxiety and enabled me to sleep better. Eating three wholesome meals a day, ensuring that there is adequate protein in each, has also been key.

I’ve found a love of weight training, have tapered back on HIIT, and ensure I have more rest days – this allows the body a chance to build muscle and make progress. Rather than seeing exercise as a punishment and just aiming for the aesthetic benefits, I want women to appreciate the benefits exercise has on their heart, bones, joints, muscles, brain, and mental health.

Putting these things into practice has allowed me to be true to myself and face the inevitable changes. I have found the confidence to speak to my family about the crippling symptoms I experienced with joint pain and anxiety and ask them for their support and patience.

4. My selfcare superhero is…..

…lifting weights ( it helps build lean muscle and is also really important for bone density as we go through menopause)  and eating LOTS of protein to complement this type of training.

5. I couldn’t live without…

Wild Nutrition – Protein Powder to make sure I hit my targets on busy days, Ingenious Collagen to help with joint pains and recovery, and Balance Me Berry Cleanser as it leaves my skin feeling fresh and clear.

To find out more about Kate’s work head to and check out her inspirational Instagram  posts at @katerh_fitness

Inspired to exercise more? You’ll find some great ideas  here

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