Health Coaching
With so much social media noise, trying to know what is best for your health can be confusing. As your Health Coach I keep it simple and guide you how to:
Eat the right foods, at the right time, to prevent cravings and fuel your body well
Do the right type of exercise for this new stage of life
Improve sleep — so you can fall asleep, stay asleep and wake feeling refreshed
Understand and manage perimenopausal weight gain
Eliminate cravings and crutches — so you no longer need wine to wind down or caffeine to wake up
Manage the impact of stress, with practical techniques to combat it
Support you with existing chronic conditions or illness management
Create sustainable and enjoyable self-care routines…this may include some Life Laundry
If one of these areas is out of balance, it is likely the others are too. Someone who isn't physically active may also be highly stressed, sleeping poorly and not eating well. Work, relationships, family and environment all affect your wellbeing — and combined, it can feel completely overwhelming.
It’s a Partnership
I don't tell you what to do — people already know that eating a pack of biscuits for dinner isn't the right choice! I help you identify and gently remove mental blocks, then I act as your accountability partner and coach by:
Understanding your motivations and creating lasting behavioural change
Helping you establish where to start and build small changes that grow over time
Supporting you in developing sustainable plans for food, exercise, wellness, sleep and recovery
Empowering you to anticipate and overcome obstacles
Encouraging you to identify solutions you may not yet have considered
Guiding you to build problem-solving habits you can apply on your own as new challenges arise
Supporting you to self-manage your motivation and commitment to the changes you want to make
My promise to you
A safe space — a supportive environment to discuss your intentions, fears, limitations and aspirations, openly and without judgement
Respect — I honour you and your priorities, never pushing you towards anything that doesn't feel right or manageable
Encouragement — I am your cheerleader. Sometimes it is the smallest changes that have the biggest impact
Unconditional support — I don't judge. I help you come to your own conclusions about what works and what doesn't
Accountability — knowing you have someone to check in with can be exactly the push you need to keep moving forward
How the Partnership Works
Most of the recommendations I make are small — but small changes, made consistently, create significant and sustainable results over time. Remember: a large ship only needs a one-degree adjustment to completely change its destination. Sometimes the actions are simple yet highly effective…if we can improve sleep…you will make better food choices the next day and have the energy and motivation to exercise, in turn you will sleep even better the next night.
Creating simple, life-long healthy habits
We work to crowd in and swap rather than exclude. Some examples:
Nutrition: switch from white to wholemeal bread, discover healthy snack swaps
Detox: replace plastic bottles with glass, eat more cruciferous vegetables
Weight management: eat more protein at breakfast — undereating slows your metabolism
Exercise: swap high intensity workouts for strength training; take phone calls while walking briskly
Stress reduction: schedule time with friends; dance to your favourite song (seriously — it works)
Sleep hygiene: try blue-light blocking glasses in the evening; a warm bath before bed does wonders
Time management: write tomorrow's to-do list tonight
Smoking/alcohol: education about effects and cancer risk, identifying your personal triggers
Chronic conditions: finding foods that reduce symptoms — herbal teas, certain vegetables and more
As a 50-year-old woman, I know perimenopause can be a moment of re-evaluation, as well as an opportunity to look and feel fabulous. Whether or not HRT is your path, making the right lifestyle changes is essential — and I am here to help you do exactly that. I have walked the walk, now let me be your guide.
Sadly, 45% of women have never spoken to their GP about their symptoms — and even when they do, there simply isn't enough time to talk through the lifestyle changes that can make a real difference. When we work together, I take the time to thoroughly review your current and past health and lifestyle, so we can co-create a plan that is truly right for you.
And for my (peri) menopausal ladies
Perimenopause: a Transition
Just as your periods didn't suddenly start with puberty, menopause doesn't arrive overnight. Your periods begin to change — sometimes heavier, sometimes lighter, further apart or closer together. This transition can begin as early as 40 and ends, on average, at 51 — when you officially reach menopause, 365 days after your last ever period.
These hormonal shifts can bring headaches, hot flushes, low mood, sleep disturbances and dryness — eyes, mouth, vagina. Add to this the very real pressure of everyday life — partner, children, ageing parents, work — and it's no wonder so many women feel exhausted and overwhelmed, with no time left for themselves or their health.
There are also important changes happening beneath the surface that you cannot see: bone losing density, muscle loss, shifts in brain function, tissues losing elasticity. Understanding and preparing for these changes now can not only help prevent disease later in life — it can also ease the symptoms you are experiencing right now.
Your moment is NOW
Your future health is in your hands — and our work together will create a firm foundation upon which to build, whether or not HRT is part of your journey. I am here to help.
Get in touch to book your complimentary 15-minute Clarity Call, or reach me directly at paulette@paulettepollock.com
Working Together
RESET 10-week programme — For New Clients £597
The full foundation programme — everything you need to understand where you are now, where you want to be, and how to get there.
1x 75-minute intake consultation (this health assessment alone is normally valued at £149)
In-depth exploration of your current health and wellbeing
Clear vision of what you want to achieve
Personalised action plan emailed to you after each session
Three email check-ins per week, as needed
4x 30-minute fortnightly follow-up sessions
Bespoke resources provided where relevant
1x 45-minute final session
Full review and new goal setting for the road ahead
THRIVE 1-month follow up — For Existing Clients £245
A focused monthly reset to check in, recalibrate and keep the momentum going.
1x 45-minute catch-up consultation
Update of your current health and wellbeing
Clear vision of what you want to achieve
Personalised action plan emailed after each session
Three email check-ins per week, as needed
2x 30-minute weekly follow-up sessions
RENEW Pay-as-you-go — For Existing Clients £110
A single session to check in, troubleshoot or refocus whenever you need it.
1x 45-minute catch-up consultation
What to Expect
Before your first session
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You will receive a comprehensive health questionnaire to complete in your own time. Most clients allow around an hour for the questionnaire itself, plus three days to complete the food and drink diary — share as much info as you can!
First session
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Using your completed questionnaire, we conduct a thorough review of your diet and lifestyle, identifying anything that may be affecting your health and wellbeing. Together we co-create your plan and establish simple yet effective strategies — covering areas such as stress management, sleep, diet and exercise. We can also set personal, family and work goals to help bring more joy and lower stress.
Following sessions
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We review the goals from your previous session, tweak where needed and set new ones. Depending on your package, we may also work through additional goal-setting exercises together.