Sharing my knowledge of health & wellness to empower others.

Creating resilience for life by nourishing & strengthening the whole self... body, mind & spirit!

Learn how I can help you reach your goals...

Movement & Exercise Classes

1:1 Wellness Coaching

Hi, I’m Rhi Bowden

I’m a Physiotherapist, Core & Functional Strength Coach, Podcast Host, Entrepreneur, and Wellness Expert.

I’m passionate about running, being outdoors and living an active lifestyle. For me, exercise isn’t just about staying fit— it’s essential for my overall health and wellbeing.

My mission is to empower women over 40 to take charge of their wellbeing, build strength and resilience and overcome barriers like age, injury or illness. I want to help you thrive—physically, mentally, and emotionally—so you can live a vibrant, fulfilling life, free from limitations!

Why I Do What I Do

I’ve been where you are.

There was a time when I couldn’t do the things I loved—running, walking, or even playing with my kids—because of injury and ill health. But it wasn’t just my physical health that held me back. Crippling anxiety and panic attacks left me unable to carry out simple, everyday activities like going shopping or attending social events. I felt lost, unable to cope and lonely, struggling to get through each day.

Physical injuries only added to my struggles. Movement and exercise have always been my outlet, my way of lifting my mood and managing stress. Losing my ability to move freely impacted my mental health as much as my physical wellbeing, leaving me in a cycle of frustration and despair.

But I refused to give up. I rebuilt my strength—not just physically, but mentally and emotionally too. Along the way, I overcame challenges like burnout, anxiety, depression, Graves’ Disease, and Runner’s Knee. By prioritizing my inner wellbeing, I found the tools to reclaim my life. I rediscovered joy, freedom, and resilience and I learned how to turn my struggles into strength.

Now, I’m here to help you do the same.

My Mission

I’m on a mission to help women over 40 reclaim their health and happiness by prioritizing themselves.

Too often, women put everyone else first—juggling careers, family, and responsibilities—until there’s nothing left for themselves. I know this because I’ve lived it. For years, I poured everything into my children and my private physiotherapy and wellness business one2one therapy, while navigating life as a single parent. The result? Burnout, health issues, and a broken sense of self.

It wasn’t easy, but I found a way to heal my body, mind, and spirit by letting go of unhelpful habits and limiting beliefs and prioritizing self-care. And I’m here to guide you on your own journey to resilience, strength and wellbeing.

How I Can Help You Improve Your Health & Wellness

Through a blend of physiotherapy expertise, functional strength training, and a deep understanding of wellness, I’ll help you:

  • Build a strong, resilient body to prevent or recover from injury.
  • Develop mental and emotional resilience to face life’s challenges with confidence.
  • Break free from burnout and self-sacrificing habits.
  • Prioritize your health and happiness without guilt.

Whether you’re looking for FREE resources, in-depth classes, or personalized coaching, here are just a few of the ways I support you on your journey:

Valuable FREE Resources

Follow my social media channels for regular updates on strength and mobility routines, breathing and posture tips, and practical wellness advice. Tune in to my podcast for deeper discussions on holistic health and lifestyle.

Specialized Online and In-Person Classes

I offer targeted classes to build functional strength and improve movement. My exclusive online course for female runners focuses on core strength, helping women run stronger, longer, and pain-free.

1:1 Online Wellness Coaching for Women Over 40

Need help creating work-life balance and reducing stress & overwhelm? I work closely with professional women over 40 to bring calm, clarity, and renewed energy to their lives. In our sessions, you’ll learn how to make time for yourself, embrace self-care, and let go of the guilt around putting yourself first. With my support, you’ll develop a personalized plan that nurtures both your physical and mental wellbeing.

Time is precious – how much of it do you spend on you? Let’s create space for the things that matter most to you. It’s time to make your wellness a priority.

With dedication, trust, and patience, transformation is possible. Let’s work together to create the vibrant, active life you deserve.

“Nothing is impossible. The word itself says I’m Possible!”

Audrey Hepburn

Wellness Blog

The Power of Walking: Why It’s Essential for Women’s Health as They Age

The Power of Walking: Why It’s Essential for Women’s Health as They Age

Walking is one of the simplest yet most powerful forms of exercise. It requires no equipment, no gym membership, and can be done anywhere, at any time. Yet, despite its simplicity, walking has profound benefits for physical, mental, and emotional well-being—especially for women as they age and navigate the transition through menopause.
Why Walking is So Beneficial for Women’s Health
As we grow older, our bodies go through natural changes. Muscle mass declines, bone density decreases, metabolism slows, and hormonal shifts can lead to weight gain, mood swings, and joint stiffness. Walking is a low-impact, accessible exercise that helps counteract these effects, promoting strength, stability, and longevity.
1. Supports Bone Health and Prevents Osteoporosis
Women are at a higher risk of osteoporosis due to declining estrogen levels during menopause, which leads to reduced bone density. Weight-bearing exercises like walking help maintain and even build bone strength, reducing the risk of fractures and osteoporosis-related complications.
2. Strengthens Muscles and Joints
Walking engages multiple muscle groups, including the legs, glutes, and core, while also keeping joints mobile and lubricated. This is particularly important for women experiencing stiffness, arthritis, or other joint issues that can arise with age. Regular movement prevents stiffness and enhances flexibility, making everyday activities easier and more comfortable.
3. Boosts Heart Health and Circulation
Heart disease is the leading cause of death among women, and walking is a fantastic way to protect cardiovascular health. It helps regulate blood pressure, improve circulation, and reduce cholesterol levels, all of which contribute to a healthier heart. A brisk daily walk can significantly lower the risk of heart disease, stroke, and hypertension.
4. Helps Manage Weight and Metabolism
Hormonal changes during perimenopause and menopause can make weight management more challenging. Walking is an effective way to keep metabolism active, burn calories, and prevent unwanted weight gain. While it may not be as intense as other workouts, consistent walking—especially at a moderate pace—can contribute to weight loss and body composition improvements.
5. Regulates Blood Sugar and Reduces the Risk of Diabetes
Walking helps regulate blood sugar levels by improving insulin sensitivity. For women at risk of type 2 diabetes or those already managing blood sugar issues, regular walking can be a powerful tool in preventing and controlling the condition.
6. Enhances Mental and Emotional Well-being
Menopause can bring about mood swings, anxiety, and depression, largely due to hormonal fluctuations. Walking has been shown to release endorphins—your body’s natural “feel-good” chemicals—helping to lift mood, reduce stress, and improve overall mental health. Additionally, walking outdoors in nature provides an extra boost of relaxation and mindfulness.
7. Improves Sleep Quality
Many women struggle with sleep disturbances as they age. Whether it’s difficulty falling asleep, staying asleep, or experiencing night sweats, poor sleep can take a toll on overall health. Walking helps regulate the body’s circadian rhythm, reducing stress hormones and promoting better sleep patterns.
8. Supports Brain Health and Cognitive Function
Brain fog and memory lapses can be common during menopause. Walking increases blood flow to the brain, improving cognitive function, focus, and memory. It also helps reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s.
How to Make Walking a Daily Habit
If you’re not already walking regularly, here are some simple ways to incorporate it into your routine:
Start small – Even 10 minutes a day is beneficial. Gradually increase your duration and pace.
Make it social – Walk with a friend, family member, or join a walking group.
Choose scenic routes – Walking in nature, by the sea, or in a park can enhance the experience.
Use it as “me-time” – Walking is a great time to listen to a podcast, reflect, or practice mindfulness.
Build it into your day – Walk instead of driving short distances, take the stairs, or go for a walk after meals
Final Thoughts
Walking may seem simple, but it is one of the most powerful tools for maintaining health, particularly as women age. It strengthens the body, supports mental well-being, and promotes longevity—all without requiring extreme effort or commitment. Whether you walk for 10 minutes or an hour, consistency is key.
So, lace up your shoes, step outside, and start reaping the benefits of walking today. Your future self will thank you!
Join Wellness Walks: Walk, Connect, and Recharge
If you’re looking for motivation, companionship, or just an opportunity to explore beautiful locations, join my new walking group, Wellness Walks! We meet every 2-3 weeks for walks in picturesque settings, welcoming all abilities. Walkers can naturally group together based on pace, ensuring everyone feels comfortable and supported.
The best part? We start and finish together and then enjoy a well-deserved coffee and cake afterward—because wellness is about balance!
Come walk with us, boost your health, and connect with like-minded women who prioritize movement, wellbeing, and community.
Email me rhianbowden77@gmail.com or DM on IG @rhi.bowden to get involved!

International Women’s Day 2025 #AccelerateAction

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Wellness Podcast