October is all about SELF LOVE, prioritising yourself, listening to your body, and embracing healthy habits that fit seamlessly into your life. This month, we are focusing on loving the body you’re in with stress-free, fresh meals, realistic wellness habits, and dedicated nutritional support to nourish you through every stage of life.

SELF-LOVE (noun)
Regard for one’s own well-being and happiness. Practicing self-love means taking time to nourish your body, treat yourself with kindness, and make choices that support your physical and emotional health without guilt.

What is the October Challenge All About?

Throughout the SELF LOVE 28 Day Challenge, we’re stripping back the stress with our Spring Simplicity focus! We know how hectic life as a busy mum can be, which is why we’re making your wellness and intentions easier!

This month’s recipes include 5 main ingredients or less (excluding pantry staples like milk, oils, herbs, spices, sauces, and sugar). Think minimal prep time, fewer dishes, budget-friendly groceries, and fresh, vibrant spring flavours your whole family will love!

Alongside super simple nutrition, we’re taking a holistic approach to self-love by nourishing your mind and body with calming mindfulness, guided breathwork, and restorative movement including Pilates and yoga routines designed to help you slow down, de-stress, build strength, and re-connect with yourself.

What You Will Enjoy This Month:

• Spring Simplicity Meal Plans: Delicious, fresh, and ultra-easy recipes made with 5 main ingredients or less. Less time in the kitchen, more time for you!
• Mindful Movement & Restorative Workouts: Gentle Pilates, revitalising yoga flows, and calming breathwork sessions to help you move your body with love and ease anxiety.
• Perimenopause & Menopause Awareness: Dedicated nutritional support and specialised meal plans designed to nourish your body through hormonal shifts.
• Realistic Healthy Living: No strict rules, no perfection needed. Just achievable, self-loving habits that fit into real life.

Join thousands of women taking part in our October 28 Day Challenge. Start celebrating YOU and all that you are capable of.

Nourish Your Mind & Body with Restorative Movement, Breathwork & Mindfulness

While you might know and love The Healthy Mummy for our heart-pumping HIIT workouts and muscle-building strength sessions, true health involves so much more than just breaking a sweat.

As busy mums juggling work, kids, and endless everyday tasks, finding time to switch off and check in with ourselves can feel almost impossible. That’s why we are so excited to highlight our Wellness: Move and Wellness: Listen features in The Healthy Mummy App, a complete, holistic approach designed to help you find inner balance, reduce stress, and build resilience from the inside out.

Practicing mindfulness, deep breathwork, and gentle restorative movement like yoga and Pilates offers profound benefits that go far beyond physical fitness.

Simple breathing exercises and guided meditations help calm the nervous system, reduce anxiety, improve digestion, and promote deeper, more restful sleep. Meanwhile, mindful movement builds core stability, enhances posture, and improves flexibility while teaching you to listen to your body without judgment. By taking just 10 minutes a day to slow down, breathe, and connect with yourself, you can cultivate true self-love, boost your energy, and navigate daily life with a calmer, clearer, and more empowered mind.

Have you tried Breathwork yet? See the benefits here.

Perimenopause & Menopause Awareness Month

October is World Perimenopause & Menopause Awareness Month, and in partnership with our sister company Moshy we are putting a special spotlight supporting women through every step of this natural transition.

Navigating perimenopause and menopause can feel overwhelming as hormonal fluctuations impact everything from weight and energy to sleep and mood.

According to Dr. Kieran Dang, Moshy’s Chief Medical Officer, perimenopause is the multi-year journey leading up to menopause, marked by shifting estrogen levels that can begin anywhere from your mid-30s to mid-40s. Rather than viewing this phase as a problem to be “fixed,” we believe in supporting your whole self (mind, body, and movement) so you feel strong, confident, and empowered.

A Holistic Approach to Managing Menopause & Perimenopause:

1. Mindset & Mental Health Support

Hormonal shifts can trigger mood swings, anxiety, irritability, and brain fog. We are highlighting practical tools like mindfulness, deep breathwork, self-compassion, and stress management in The Healthy Mummy App to help calm your nervous system, improve sleep, and keep you grounded. (And if symptoms feel overwhelming, speaking with your GP about personalised support options like HRT or CBT is always a strong first step).

2. Targeted Movement for Strength & Longevity

As Moshy Exercise Physiologist Gaby Wolf highlights, targeted movement is essential for protecting bone density, maintaining muscle mass, and preserving metabolism as estrogen drops. This month, we encourage a well-rounded routine featuring:

• Strength Training: To stimulate bone renewal, fight osteoporosis, and maintain lean muscle.
• Flexibility & Balance: Mindful practices like Pilates and yoga to reduce joint stiffness and lower injury risk.
• Aerobic Movement: Low-impact, heart-healthy cardio like walking to boost mood and energy.

3. Trusted Nutritional Support: Our New Perimenopause Meal Plan

Created by Kirby, Moshy Lead Dietitian, our Perimenopause Meal Plan (available in 1600, 1800 & 2000 calorie options) provides gentle, nourishing food choices to ease symptoms and sustain energy:

• Bone-Building Nutrients: High in Calcium, Magnesium, and Vitamin D.
• Anti-Inflammatory Omega-3s: To support joint health, mood balance, and help manage hot flushes.
• Phytoestrogens & Plant Proteins: Natural plant compounds from chickpeas, lentils, and flaxseeds that help soften hormonal dips and hot flushes.
• Lean Protein & Hydration: To maintain muscle mass, keep metabolism active, and prevent fatigue.

Whether you are currently navigating perimenopause or menopause, or simply looking to support your future hormonal health, our holistic approach gives you the tools, support, and simple meal plans to fuel your body with care.

Needing Extra Support?

It’s important to remember this transition is a natural part of life, and you never have to go through it alone. By tuning in to your body, nourishing it well, being kind to yourself and reaching out for support when you need it, you can navigate perimenopause and menopause with strength and confidence.

Want to learn more? Read more about understanding Perimenopause & Menopause here and join our Healthy Mummy Facebook group for extra community support throughout your journey.

For personalised care and medical advice, please consult your GP or healthcare professional.

See the Delicious Recipes in our October 28 Day Challenge!

Get ready for meal times your family will rave about! Here is just a glimpse of the quick, easy, and affordable recipes coming to The Healthy Mummy App this October.

Join thousands of women taking part in our October 28 Day Challenge. Start celebrating yourself, simplifying your routine, and showering your body with the self-love it deserves!

Say goodbye to boring meals!

Say goodbye to boring meals! With over 6,000 delicious recipes at your fingertips, catering to various dietary needs, there’s something to excite everyone’s taste buds. You might even find yourself surprised by how much you love our healthier versions of your family’s favourite dishes!

We’ve got you!

How to Prepare for the next 28 Day Weight Loss Challenge

The 28 Day Weight Loss Challenge How to get started

10 frequently asked questions when starting the 28 Day Weight Loss Challenge

We want to help you achieve your goals no matter how big or small, The Healthy Mummy and our inspirational community of mums are here to support you along the way.

Join our Private Facebook support group today.