MenoLift® programmes
MenoLift® is an online personal training programme specifically aimed at women over the age of 35. It’s about lifting weights to lift yourself up at this important stage of life. As we enter our midlife, it can be too easy to let the change in hormones take over and claim our identity. Perhaps we feel tired, we have a menopause belly, we have constant mood changes, maybe develop anxiety, and it can be hugely overwhelming to go to a gym and start weight training, even more so if it isn’t something we have done in our 20s and 30s. ​As Oestrogen declines, we lose bone and muscle mass at an alarming rate and this can lead to injury, surgery and even death. BUT it can be prevented, it you protect the bones by building muscle and you do that through resistance training.
MenoLift® fitness programmes are for busy women at all stages of menopause and perimenopause who want to build strength, build muscle, lose fat and get healthy. Whether you are an absolute beginner and have never even lifted a dumbbell, someone who doesn’t have time to get to the gym or you are a seasoned gym-goer wanting some guidance and structure, this programme is for you. It can even be done in the comfort of your own home with minimal equipment.
Once you join, you will have access to my app for tailored nutrition support, workout plans with videos and instructions on days to suit you, direct messaging to me for support and accountability, tasks to keep you on track such as short questionnaires, progress measurements, photos, habit tracking and weekly check ins. All I ask is that you are a woman who is ready to become your fittest, healthiest, and most confident self and are willing to fully commit to improving your health and wellbeing!
MenoLift® Cost:
Online 12-week programme £250 one-off
Online monthly programme £95 pcm
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Where can I do it? At the gym or at home. If you choose hybrid you do one of your lifts in the gym with me.
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When can I do it? Anytime.
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What do I need? A gym membership OR a 8-12kg kettlebell, one set of 3-5kg dumbbells, one set of 7.5-10kg dumbbells (happy to advise)Access to the mobile app/online coaching programme.
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What is involved? Three weekly workouts 45-60 mins, weekly check in, monthly group accountability and mindset change workshop for long lasting behavioural changes, live (virtual) group workout sessions.
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What are the benefits? Flexible workout options that fit your life - schedule them to suit your lifestyle. Stop dieting, lose fat, build muscle, get stronger, reduce the risk of bone fractures, reduce the rate of muscle loss, improve physical and mental health, improve menopausal symptoms including better sleep, reduced anxiety, less aching, less bloating and take control of your midlife.
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Are you qualified to do this? Yes - I have a specific menopause fitness qualification alongside my PT qualifications to support you through this time of life alongside my own experience. There are too many people claiming to be specialists in certain areas because they are going through a certain stage in their life or because they have been there. And whilst I fully believe we need to be correctly qualified to deliver programmes for specific groups of people, I also believe we need to be willing to get down and dirty ourselves! I’ve been on a bit of a journey myself, building muscle and losing fat, all whilst being over the age of 40! It’s never too late to get in the best shape of your life in your midlife - for good.
How old do you need to be to benefit from the programme? Any woman over 35 will benefit from the programme - it's never too early to start - every woman will hit this stage so you may as well get ahead of the game.
Do you provide meal plans and a diet plan? As a minimum, you will be provided with specifically calculated and personalised macronutrient and calorie breakdown for your height, weight, age and current activity level. I will also give you a protein guide, suggested recipes, shopping lists and examples of meal plans to suit the high protein diet that I recommend for building lean muscle. This is not a diet plan and you can eat your own diet as long as you are happy to work within the macro nutrient guidelines I give you. I also like to discuss your hormone profile with you and help you to find a diet plan that best supports your hormone health. It is not a one size fits all approach.
The recipes are a mixture of vegetarian and meat based but meat can be added to the vegetarian dishes and a non-meat based protein rich food can be substituted in the meat-based recipes. I will also provide a list of protein based foods and a breakdown on how much protein each food contains to make this as straightforward as possible. Although the recipe book doesn’t cater for fully plant-based diets, I am happy to work alongside you to make the right choices for your body’s needs.As a final note, I want to make it completely clear that this is not a quick fix one-time programme. It is about building habits, changing lifestyle and committing to a long term well-being routine to take you from midlife through to old age as a strong and fit woman. If you commit and do the work, you will see results including fat loss and muscle gain within the 12 weeks and the idea is you will love your new life so much that you will be inspired to continue to live as the new you! ​​​