6 week course – Health & Strength During Menopause

Our programme will start with a body composition test where we will be able to see the data about the current state of the body of the client. This includes information such as weight, body fat percentage, body water percentage, basal metabolic rate, daily calorie intake, metabolic age, bone mass, muscle mass, physique rating, and visceral fat rating.

After collecting the data, our clients will need to fill in a diet form, which will include information about their current eating habits, food allergies/intolerances, and other relevant details. Our nutritionist will then set a target for the client, detailing how much to eat and what to eat and avoid. Please don’t be fooled by advertisers saying there is a specific diet plan for perimenopausal women. We are all different and we all need a tailored or slightly different approach. We will of course supply you with healthy recipes and cooking videos along our programme but we need to tailor the portions, timing, quality and supplements.

The physical side of the 6-week programme will focus on training with your bodyweight, progressing towards training with medicine balls, dumbbells, kettlebells and other gym equipment. Homework will be predominantly bodyweight, medicine ball or resistance band exercises.

Our main focus will be strengthening the body while keeping elasticity and joint mobility. We will achieve this by focusing on short range and full range exercises, focusing on good joint mobility and connectivity. Isometric and isotonic exercise principles will be combined with slow intensity or super slow movement patterns.

The key in the perimenopausal stage is to improve bone and connective tissue density, more focused on multi-joint exercises instead of isolated movements. Isolated movement patterns are great for premenopausal women as well however it is beneficial only after good foundation and muscle integration. We have to train our body as one unit in integration not in isolation first. You will receive all the education needed through our 6-week course with our 24/7 client support.

One of the key benefits of our training program is the focus on strengthening the pelvic floor muscles. As women enter menopause, hormonal changes can weaken the pelvic floor and increase the risk of prolapse. Our training program incorporates exercises that target the pelvic floor, helping to prevent this condition and improve overall pelvic health.

We also prioritize joint mobility and full-body integration, which helps prevent injury and promotes stability, particularly in the pelvic region. Our certified trainers are knowledgeable about the specific needs of women in menopause and are equipped to guide you through a safe and effective training program.

After your 6 week training you will be ready to start lifting heavier weights in good form with confidence! Lean body mass is the most important contributor to boost metabolism in women in early stages after menopause.

Why lifting heavy is your next step?

  • It stimulates muscle-building stem cells
  • It ramps up your metabolic rate
  • It builds bone
  • It improves your cardiovascular and general health

So, if you’re looking for a program that will not only help you achieve health and strength but also protect your pelvic health, our program is the right choice for you

After the 6-week programme, we will do a final body composition testing to see how much muscle was gained and how much body fat was dropped. This will allow us to see the progress that our clients have made and provide them with tangible results to show the effectiveness of our program.

After the 6-week program, we will offer our clients multiple cost-effective choices to continue receiving support. Not everyone can afford personal training and this is why after your investment to our 6-week program you can attend group personal training sessions or receive the training support online via face-time on Zoom or on-demand video support.

In summary we provide:

  • Metabolic rate testing and tailored diet plan
  • Healthy recipes and cooking videos
  • Specialised training
  • Strengthening the body while keeping elasticity and joint mobility
  • Gym and home workouts through app or web platform
  • Cost effective after care after your 6 week programme

Book a consultation below or use the link to start your program today!