Flow Strong
Small group strength coaching for women who want a trainer who actually understands perimenopause and menopause. Certified, structured, and built specifically for a changing body.
Real hormonal changes deserve a programme built for them.
From your 40s onwards, real hormonal and physiological changes can affect energy, strength, sleep and body composition — and it can feel like it happens without warning. Flow Strong is a certified, menopause-informed programme built specifically for it.
Three pillars, every session.
01
Strong Body
Preserve and build lean muscle mass. Compound movements with progressive overload — gradual, sustainable, never aggressive. 2–4 periodised strength sessions per week.
02
Calm System
Every session ends with you feeling better, not wiped out. Breathing work, yoga, and stretching integrated. Stress management is a core training metric — not an afterthought.
03
Flexible Energy
No two days are the same in menopause. Intensity is adjustable within the group structure. Progress is tracked on energy, strength, and confidence — not just scale weight.
Three phases. One transformation.
Reconnection & Foundation
Body awareness, nervous system regulation, technique mastery. Learn proper movement without fatigue. Expected: better sleep, stable energy, improved body awareness.
Metabolic Reactivation
Building real strength, improving metabolism, increasing work capacity. Progressive load increases and dynamic circuits. Expected: visible strength gains, reduced energy crashes.
Functional Strength & Confidence
Consolidating strength, building autonomy. Complex movement patterns and combinations. Expected: "I feel strong again", sustained daily energy, movement independence.
Three tiers. One goal — to get you strong.
All tiers include 24 group sessions over 12 weeks, run in small groups. Prices shown are per person for the full 12-week programme.
- 24 group training sessions (2×/week × 12 weeks)
- Small group size
- Personalised intensity modifications per session
- Access to warm-up/cool-down guidance
- Completion certificate & progress documentation
- Everything in Foundation, plus:
- Weekly 15-min check-in call (progress, adjustments, concerns)
- Personalised recovery guide (sleep, nutrition, stress)
- Form corrections & exercise modifications
- Post-programme transition plan
- Everything in Strong Flow & Foundation, plus:
- Weekly 30-min 1:1 call with trainer
- Fully personalised programme adjustments week-by-week
- Nutrition & recovery guidance tailored to your hormonal patterns
- Priority booking for ongoing 1:1 sessions
- Comprehensive progress report (photos, measurements, metrics)
This Is For You If…
You're ready to train smart.
- ✓ You're a woman aged 40+
- ✓ You're navigating perimenopause or menopause
- ✓ You're a beginner or intermediate level
- ✓ You want to train without extreme stress
- ✓ You want structure, guidance and support
- ✓ You can commit to 2 sessions per week
Not the Right Fit If…
We want to be honest with you.
- ✕ You're looking for high-performance or competitive training
- ✕ You can't commit to 2 sessions per week consistently
- ✕ You're expecting dramatic results in a few weeks without consistency
- ✕ You're looking for a quick fix rather than a sustainable change
Monthly workshops for holistic health.
01
Nutrition for Menopause Energy
How hormonal changes affect metabolism, and practical meal planning for stable blood sugar and energy.
02
Sleep, Stress & Recovery
Menopause and sleep disruption — root causes, breathing and nervous system regulation, recovery beyond sleep.
03
Strength for Bone Health
Why bone density matters in menopause, and how strength training and nutrition support it long-term.
04
Confidence & Mindset
Rebuilding identity during menopause, and overcoming limiting beliefs about ageing and fitness.
05
Functional Movement for Daily Life
Translating gym strength to real-world movement, lifting safely at home, posture for long-term independence.
Book your 30-minute discovery call.
We'll discuss your goals and health history, and help you choose the right tier.
Book Your Discovery Call