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Kent Business Profile: Katie Walton, Fitness and Wellness Expert and Founder of Embrace Over 40

Katie Walton is a Kent-based female entrepreneur who has a vision to make you age more gracefully and healthfully. With over 20 years experience in the health and fitness industry and having recently turned 50, she is on a mission to help women feel fit and well at 40 and beyond. Her company, Embrace, provides personal training sessions (either online or at your home) as well as a 30 Day Fitness & Wellness Programme. Through Katie’s website you can also access a whole library of information on nutrition, fashion and lifestyle – essentially, all the information, in one place, needed to help women navigate the changes as they transition from perimenopause to menopause and out the other side.

What is the Embrace Programme?

The idea behind the ‘Embrace 30 Day Programme’ evolved because we need to “re-set” our lifestyle after 40. Women in midlife find they are putting on more weight around their stomachs and hips and thighs. We need to therefore balance our blood sugar levels throughout the day, reduce inflammation and ultimately improve our gut health. On the programme you receive a daily meal plan which includes lots of nutrient dense foods that will flood your body with antioxidants and phytoestrogens – foods such as broccoli, spinach, mushrooms, salmon, lentils etc.. You then also receive a short video of the exercises to do each day. By following this programme, you will feel less bloated, your cravings for salty and sweet foods will subside, you will detoxify your liver, rev up your metabolism and ultimately feel better and more like your old self!  Although this is NOT a diet, you might even find you lose a few pounds or clothes feel less tight. I really believe that combining this food plan with daily bitesize exercise routines (plus some daily walking) leads to a healthier body and a clearer mind. This programme definitely helped me and many of my female clients over 40.

What is your own food philosophy?

My food philosophy really follows the 80:20 rule. In other words, you eat healthy foods 80% of the time and indulge in foods you really love 20% of the time. I love a glass of fizz or red wine and chocolate and occasionally I’ll have a pudding if I’m out at a restaurant. I love food too much and have found a way to eat well most of the time and if I have some sugar or some alcohol, it doesn’t derail all the good work as my body has adapted to a much better way of eating. I do find that not eating gluten makes me feel less bloated and experience less brain fog. I have also found that intermittent fasting has helped to lose the weight and keep it off. I try to finish eating supper around 6.30pm and then try not to eat until 10.30am the next day. I don’t do this every day – what works for me is a 16 hour fast on weekdays and a much more relaxed way of eating at the weekend. 

Katie’s Top 5 Health Tips:

  • Eat protein at every meal – this helps you to feel fuller and to sustain your muscle mass.
  • Eat more cruciferous and dark green leafy vegetables e.g. Broccoli, sprouts, spinach – these regulate oestrogen levels and help your metabolism, easing symptoms such as hot flashes and night sweats.
  • Try a teaspoon of apple cider vinegar in some warm water every morning – it ramps up your metabolism, curbs cravings and stops fat storage.
  • Exercise a little every day – consistency is key – just move! Your body and your mind will thank you for it.
  • Aim to get 7 to 8 hours of sleep every night.


Instagram / Facebook @embraceover40

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