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PERI - POST MENOPAUSE

To be Core Confident during the menopause transition really requires a global approach to your health. 

 

Declining hormone levels can have negative consequences on your long term health if you continue to nourish and move in the same way you did in your 20s and 30s.  

 

Reduced muscle mass, bone density, metabolism and pelvic floor strength can become issues and make us more susceptible to leaking, prolapse, fragility and weight gain, unless these issues are addressed.

Learning how to move and nourish your body to support your declining hormone levels, will help you retain muscle mass, improve mobility, manage weight gain and reduce prolapse symptoms - putting you on the path for improved long term health.

Menopause is simply a period of recalibration - a few adjustments to the way you eat and move can really set you up to be happier, stronger and more confident - a better version of yourself - as you enter the post menopausal years.

Please contact me for more information

 

PERI - POST MENOPAUSE PACKAGES 

1

MOVEMENT & DIET
FOR MENOPAUSE

6 - week comprehensive package

This package is suitable for anyone worrying about menopausal weight gain + change in body shape. 

It can be taken solo or with 1-2 friends for extra support!

  •  Full health screening and menopause symptom checker

 

  • 1x 30 min virtual consultation to discuss exercise and diet history.

  • 6 x 1 hr PT sessions focusing on exercises to help rev up the metabolism and reduce muscle wastage.

  •  Weekly exercise programming + virtual  tutorials for self practice 

 

  •  A virtual workshop exploring the science behind and strategies to prevent menopausal weight gain, slowing metabolism and changes in body shape.

 

  • Weekly dietary advice, meal/snack planning, recipes and continual support.

 

  • Opportunity for a hormonal health consultation with top  nutritionist.  

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Price: £350 for the package 

2

PELVIC FLOOR STRENGTH FOR MENOPAUSE

4 - week comprehensive package

This package is suitable for anyone worrying about leaking, prolapse or other pelvic floor symptoms.

  •  Full health screening and menopause symptom checker.

 

  • 1x 30 min virtual consultation to discuss pelvic floor health, history + exercise.

  • 4 x 1 hr PT sessions focusing on pelvic floor strength, deep core strength, full body mobility, impact and pelvic floor releasing exercises (if necessary). 

  •  Weekly virtual tutorials for self practice. 

 

  •  Bonus tutorials on breathe work, posture and healthy pelvic floor tips.

 

  • My continual advice + support, plus referral to top local Physiotherapist (if necessary).

​   

Price: £225 for the package

3

STRENGTH TRAINING FOR MENOPAUSE

4 - week online course

 

This progressive course can be used as an introduction to strength training (resistance) for beginners.

  • Full health screening, menopause symptom checker and initial consultation provided, to discuss menopausal symptoms, exercise history and goals.

  • 2 x 20 minute weekly (8 total) online strength training classes (using resistance).

  • Weekly virtual coaching calls provided to check technique.

  • Bonus "Nutrition for menopausal strength" video by leading nutritionist.

Full cuing and instructions provided throughout each class.

Workouts consists of a warm up, a strength circuit & deep core, pelvic floor strength exercises.​​

* "Try before you buy" video available - contact me directly.

 

​Price: £50 for the course

 

PERI - POST MENOPAUSE
CLASSES, PRIVATE TUITION & WORKSHOPS

1

CORE & CARDIO
GROUP EXERCISE CLASSES

This is a pay as you go group exercise class held outside in Ickleford. (Inside available if bad weather!)

  • Friday 12.30 - 1.30pm

 

Each session includes exercises for:

  • Core and pelvic floor strength

  • Mobility and flexibility

  • Balance

  • Full body strength

  • bone loading 

  • Agility and coordination

  • Low impact cardio 

Please bring your own exercise mat.

Participants will be given full health screening and opportunity for virtual consultation prior to first session 

Please contact me in advance to book each class

Price: £12 per class

2

SINGLE SESSION PT

1 hour exercise sessions tailored specifically to your needs. Perfect for anyone wanting a little extra help and tuition.

Sessions can be tailored to focus on: 

Core & pelvic floor strength, full body mobility, flexibility, balancemuscular + bone strength, agility and coordination. 

All clients will receive full health screening prior to participation.

Sessions can be taken weekly or bi-weekly.

Each session will include virtual exercise tutorials for your own practise. 

Sessions can be taken at your address (If close to Hitchin, travel costs apply for areas outside Hitchin.) Or at my residence in Ickleford.

Price: £50 per session (Option to buddy up and split the cost)

3

 MENOPAUSE 
WEIGHT GAIN WORKSHOP

A workshop exploring the science behind menopausal weight gain and the changes we experience in body shape and metabolism as we get older.

This is an intimate session, a chance to learn and share management strategies for menopausal weight gain and a space to talk about your own experiences if you wish to.

Spaces are limited to allow more opportunity for sharing and questions.

What to expect:

 
A 45 min presentation helping you to understand the reasons why we find it so difficult to lose weight or stay the same weight in our 40s+ 50s and the effect this has on our long term health.
 
A discussion reviewing steps we can take to manage or reverse this for ourselves.
 
A comfy seat, refreshments, a good natter and dose of moral support!
 
Next workshop:
Feb 3rd:
10.30 - 12PM

£15

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