Cardio has become the pariah of the fitness world for midlife women. Everyone’s got strong opinions about it, half of them outdated, and most of them wildly confusing.

In this solo episode, I'm demystifying cardio once and for all.

What it actually is, what it isn’t, and how it fits into a realistic midlife training week, you'll be pleased to hear without obsessing over zones, fearing cortisol, or binning off intensity altogether.

We talk about:

1. What “cardio” really means (and why energy system training is a much better way to think about it)
2. Why strength training alone isn’t enough for long-term health
3. The truth about "Zone 2" training: and why it’s been wildly oversimplified
4. Wrist heart rate monitors, why they’re so unreliable (especially for women), and what to do instead
5. Cortisol, HIIT and why hard work isn't the enemy you’ve been led to believe
6. Why cardio is a terrible weight-loss tool (and why that’s actually freeing)
7. The very real link between menopause, estrogen loss and heart health
8. How much high-intensity work you actually need (spoiler: not much)
9. Why feeling shattered after cardio is usually not what you think

If you’ve been avoiding cardio because you’ve been told it’s “too stressful” for midlife… or you’re stuck over-analysing zones and numbers… this episode will give you clarity, confidence and permission to stop overthinking it.

Because cardio isn’t about punishment, calorie-burning or earning your food.

It’s about looking after your heart ❤️ now and for the decades to come.

1. Follow Carly on Instagram: @carlycorrigall
2. Free Training Tweak Guide: 👉 Get my Training Tweak Guide This is where we start to tailor your training to what's actually going to move the needle in midlife.

If this episode sparks questions (and I know it will), my DMs are open.

And if you found it helpful, I’d love it if you shared it with a friend who’s been told to fear cardio in midlife.

Pelvic floor issues in midlife are common - but they’re not something you have to “just put up with”. In this episode, I chat with women’s health osteopath and pelvic health specialist Katie Doran (Pelvic Rebel) about leaking, prolapse fears, urgency, and why the usual “just do your kegels” advice often doesn’t work.

You’ll learn why pelvic floor problems aren’t always about weakness, how breathing mechanics and the nervous system affect symptoms, and a few simple, practical tweaks you can try straight away.

In this episode we cover:

1. Why pelvic floor symptoms are common - and why the stats probably underestimate it
2. The myth of “it’s just what happens after kids/as you get older” and what might actually be going on
3. Simple, try at home tips you can get started with straight away
4. Most importantly - where to start if you’re ready to sort this properly (Katie's your woman!).

Links & resources:

1. Find Katie (Pelvic Rebel): www.pelvicrebel.com
2. Katie on Instagram: @pelvicrebel
3. Katie’s free guide: The Missing Link in your Pelvic Floor Recovery
4. Katie's running a free Masterclass on 28th January - Why Kegels aren't Working (and what to do instead): register here
5. Carly on Instagram: @carlycorrigall

Disclaimer:

We're all grown ups here but this episode is for education and general information only and isn’t medical advice. If you have new, worsening, or concerning symptoms, speak to your GP/health professional.

The midlife wellness space is loud - especially in January.

Supplements, experts, protocols, promises… everyone seems to have an answer. And if you’ve ever felt confused, sceptical or quietly overwhelmed by it all, this episode is for you.

In this honest conversation, I break down what’s real, what’s questionable, and how midlife women can become more discerning without feeling pressured, panicked or foolish.

This episode is about sharpening your BS radar - and learning how to trust your instincts and intuition again (in a non-woo-woo way!).

1. Why midlife women are heavily targeted by wellness marketing
2. The truth about supplements and how little regulation there actually is
3. Why supplements should always be the icing on the cake, not the foundation
4. Common red flags
5. How to assess so-called experts in the midlife wellness space
6. Why certainty and scare tactics should make you pause
7. The importance of nuance, individual differences and staying in your lane
8. How to become the expert on your own body

You don’t need to do everything.

You don’t need to buy everything.

And you don’t need to rush.

When you slow down, tune into your body, and understand what actually matters for you, it becomes much easier to spot what’s helpful - and what’s just clever marketing.

If this episode resonated, come and say hi over on Instagram - my DMs are always open:

👉 Instagram: @carlycorrigall

And if you’d like support becoming more confident, informed and the expert on your unique body, you can explore The Reboot - my online programme for midlife women:

👉 Check out The Reboot here

If you’re feeling slightly overwhelmed by all the New Year noise already, this episode is for you.

January has a habit of turning the volume right up. Reset. Recommit. Smash it. Go again. And for women who like to do things properly, that pressure can tip very quickly into doing far too much, far too soon 🫠

In this episode, we talk about why the real issue in January isn’t motivation, but overcorrection – especially in midlife, when our bodies, nervous systems and recovery needs have changed.

We look at a calmer, smarter way to start the year. One that’s built around stability, consistency and establishing a baseline you can actually hold, even when life is busy and energy is, ahem, variable 🎢.

Carly also shares a personal example of how a very small, repeatable habit ended up being completely game-changing over time, and why starting small isn’t settling – it’s strategy and a highly effective one at that.

1. At the end of the episode, you'll hear about the Mini Reboot – Healthy Habits Challenge. It’s a short, free challenge designed to help you put exactly this thinking into practice, without extremes or overwhelm.
2. If you’re a woman who tends to go all in, and you want this year to be different in a sustainable way, start here.
3. We kick off on Monday 5th January. You can sign up here for free: https://www.clcfitness.co.uk/healthy-habits

1. Carly's follow-at-home in less than 10 minutes a day core workout programmes, PerimenoCore and PerimenoCore Advanced are here: Read all about PerimenoCore

Don't forget to subscribe to the podcast so that you never miss an episode!

You can also drop Carly a note anytime on Instagram, @carlycorrigall

Before You Write Yourself Off Until January – Listen to This!

This week’s episode is a little different. Think voice-note, rather than broadcast!

I recorded it knowing that for many midlife women, the run-up to Christmas is a tricky time. You’re still doing the all the things. And then some.

It might also feel like it takes more effort than it used to and this isn't your imagination.

In this mini bonus episode, I talk about why that dip in energy or motivation at this time of year isn’t a personal failing, and why “trying harder” is rarely the answer. We zoom out, add some much-needed context, and look at how to keep yourself ticking over without binning everything until January.

No pep talks.

No pressure.

Just a steadier way to move through the next couple of weeks.

Inside The Reboot, we’ve been having exactly these conversations recently. Not from a coping or commiserating angle, but from a practical one. How do we work with this season rather than fight it? How do capable women adjust without losing momentum?

And if you’re looking for something small, structured and supportive to help you when we get to the new year, my Mini Reboot: Healthy Habits Challenge is designed for exactly that - you can sign up, for free, right here: https://www.clcfitness.co.uk/healthy-habits

As always, take what’s useful, leave the rest, and remember: noticing what’s going on for you is a strength, not a weakness 🌟

If you enjoyed today's episode then don't forget to share it with a friend or leave me that all important 5* review. I always love to hear from you so drop me a note on Instagram @carlycorrigall - I read every one!

This week, we’re time-travelling. Sort of 😉.

I’m looking ahead to 2026 and sharing the midlife fitness trends I know are going to shape how women over 40 train, feel, move and make decisions next year. Not because I’m a trend-chaser (you know me better than that), but because after nearly 11 years in this industry - and a LOT of Google Alerts landing in my inbox every day - I’ve seen what actually matters, what fizzles out, and what genuinely moves the needle for women in midlife.

From the rise (and fall) of certain programmes, to the real reason AI won’t replace an experienced coach anytime soon, to why connection is quietly becoming the most powerful tool in your fitness journey…this episode is basically me handing you my brain and saying, “here, have a rummage.”

If you want to start 2026 feeling grounded rather than overwhelmed, I’m running a FREE Mini Reboot: Healthy Habits Challenge in January.

Tiny shifts. Real coaching. A gentle but powerful reset.

The link to join is below. Come in, get some momentum going, and feel what it’s like to be supported properly.

👉 Join the free Mini Reboot Healthy Habits Challenge (12 days of small-but-mighty coaching & accountability) - just tap here to sign up.

👉 Follow me on Instagram: @carlycorrigall

👉 Learn more about The Reboot & my online classes by heading to www.clcfitness.co.uk, the doors are open!

If this episode made you nod, wince, laugh or rethink anything, please share it with another midlife woman who deserves to feel incredible in her body next year. And if you feel like leaving a review? I will love you forever ❤️

See you next week - and yes, 2026 is looking bright 🌟

This week, I’m joined by my very first guest - and what a guest she is!

Sports therapist for over 20 years, certified running coach, university lecturer and all-round queen of movement, Danielle Garfoot joins me to unpack the aches, pains and niggles that seem to creep up just as we hit midlife - and what we can actually do about them.

We go deep into:

• Whether women really are more prone to injuries and niggles in midlife than men
• How pain perception changes in midlife - and how understanding this could be key to moving pain-free
• The difference between a true injury and a “niggle” (and why it matters)
• How your nervous system affects how you feel pain - and how to calm it the f down
• The sneaky role of fear and self-doubt in keeping you stuck and achy
• Why stretching probably isn’t the fix you think it is (even if it feels nice)

If you’ve ever said, “I’m just a bit tight” or “I can’t do that because of my shoulder/knee/hip”, this one’s going to be a total lightbulb moment 💡

This isn’t just about rehab, so even if you’re moving well at the moment, I’d like you to think of this as prehab for midlife. Essential stuff for all of us.

Connect with Danielle

• Find Danielle on Instagram:@dssportstherapy
• Danielle’s website: DS Sports Therapy

If you loved this episode…

⭐️ Please subscribe, share, or leave a quick (5*!) review. It helps more midlife women find this podcast, understand their bodies better (and feel less “tired” - if you listened, then you’ll know!).

📱Come and say hi! Find me on Instagram @carlycorrigall

💖 Want to work with me for free in January? Join The Mini Reboot: Healthy Habits Challenge here.

Just call me the fun sponge (no, not really 😉)

In this episode of the Honestly Carly Podcast, I’m getting into something that’s been coming up again and again with the women I work with - and that I’ve experienced myself:

Why can’t I handle alcohol like I used to?

If you’ve noticed your tolerance has dropped, your hangovers last forever, or that one glass of wine wrecks your sleep, you are not imagining it!

I’m breaking down:

• Why women in perimenopause and menopause struggle more with alcohol
• What’s really going on with those 3-day hangovers (hint: hormones + physiology, it's a heady blend)
• How alcohol impacts hot flushes, night sweats, anxiety, and recovery
• The connection between alcohol, sleep, and strength training results
• What it does to your nutrient levels and long-term health (yes, even that “one glass” - sorry!)

As always, there’s no judgment here. Just facts and science to help you become the expert on your body, so you can make informed decisions about what’s right for you.

If this episode gives you a lightbulb moment, please share it with a midlife mate who needs to hear it 💛

Mentioned in this episode:

• Sign up for my free January Healthy Habits Challenge here to get your 2026 goals off to a flying start
• DM me on Instagram @carlycorrigall with your thoughts or questions
• Listen to Ep 8 “How Will I Know (If it's perimenopause)?” for more on symptom spotting.

Further reading:

Topiwala A, Levey DF, Zhou H, et al Alcohol use and risk of dementia in diverse populations: evidence from cohort, case–control and Mendelian randomisation approaches BMJ Evidence-Based Medicine Published Online First: 23 September 2025. doi:10.1136/bmjebm-2025-113913

Alcohol Ingestion Impairs Maximal Post‑Exercise Rates of Myofibrillar Protein Synthesis — Parr EB, Camera DM, Areta JL, Burke LM, Phillips SM, et al. (2014)

Sommer I, Erkkilä AT, Järvinen R, Mursu J, Sirola J, Jurvelin JS, Kröger H, Tuppurainen M. Alcohol consumption and bone mineral density in elderly women. Public Health Nutr. 2013 Apr;16(4):704-12. doi: 10.1017/S136898001200331X. Epub 2012 Jul 17. PMID: 22800300; PMCID: PMC10271676.

Balance Menopause: Histamine Intolerance

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