PRIVATE 1:1 COACHING FOR WOMEN 45+
12 weeks. Me in your corner. No more guessing what your body needs after 45.
Personal strength, fitness, and nutrition coaching for women 45+ who want to lose the weight around their middle and finally know what's working.
• 12 weeks of private 1:1 coaching
• Your Game Plan: your goals, starting point and priorities, updated as you progress
• 7 private 60-minute sessions on Google Meet, about every 2 weeks
• A personalized strength program in a user-friendly mobile app, adjusted as you get stronger
• Cardio workouts matched to your fitness level
Each plan includes
Training and nutrition, together. Every plan includes:
• Nutrition coaching built for your life: protein, fibre, fuelling and meal structure, with no rigid meal plan
• Sleep and recovery coaching
• Weekly check-ins in the app
• Messaging with me, with replies within 24 business hours, Monday to Friday
• Home or gym workouts, with exercise demo videos
Three levels to choose from
I place you in the right level on your Clarity Call. From there, your program is adjusted to you.
Foundation
This is the starting point for women who are new to strength training or coming back after time away.
We begin with higher reps and lighter weights, on purpose. This first phase gets your joints and muscles ready for heavier work, so the strength you build holds up. You learn the basics: good form, full-body strength, balance and core.
The 12 weeks run as three 4-week programs, and each one ends with a planned lighter week so your body can recover and adapt. Every new program changes your workouts and steps up the challenge, so you never repeat the same routine for 12 weeks.
By week 12, you know the main moves and lift with confidence. Your next step is Progression, where you build on everything you've just learned.
• 12 weeks | 3 programs, 4 weeks each, each with 1 planned lighter (deload) week
• 5 days a week: 3 strength + 2 cardio + optional stretch and mobility
• Workout length: 30–50 minutes, including warm-up
• Equipment: dumbbells or kettlebells, long and short resistance bands, a yoga mat and a medicine ball (a towel works instead). A bench is optional.
• 7 private coaching sessions | Home or gym
Progression
For women who have finished Foundation, or who already lift regularly, know the main compound moves and are comfortable with heavier weights. It's the step between Foundation and Performance.
This level asks more of you. The 12 weeks run as three 4-week programs that switch between higher-volume blocks (more sets and reps) and heavier-load blocks (fewer reps, more weight). Each program builds on the one before and sets you up for the next, with cardio and recovery planned around your strength work.
By week 12, you're lifting heavier, with better technique and control, and you're ready for Performance.
• 12 weeks | 3 programs, 4 weeks each, each with 1 planned lighter (deload) week
• 5 days a week: 3 strength + 1 cardio + HIIT + optional stretch and mobility
• Workout length: 30–50 minutes, including warm-up
• Equipment: dumbbells or kettlebells, long and short resistance bands, a yoga mat and a medicine ball (a towel works instead). A bench is optional.
• 7 private coaching sessions | Home or gym
Performance
For women who have finished Progression, or who already lift consistently and are comfortable with heavy weights. To start here, your form needs to be solid on the big compound moves, both two-sided ones like squats and deadlifts and single-leg or single-arm work like lunges and rows.
Expect heavier loads, more advanced exercises and higher intensity, all planned around your recovery and your real life. The structure stays familiar: three 4-week programs, each ending with a planned lighter week.
By week 12, you've pushed your strength further without burning out.
• 12 weeks | 3 programs, 4 weeks each, each with 1 planned lighter (deload) week
• 6 days a week: 3 strength + 2 cardio + HIIT + optional stretch and mobility
• Workout length: 30–60 minutes, including warm-up
• Equipment: dumbbells or kettlebells, long and short resistance bands, a yoga mat and a medicine ball (a towel works instead). A bench is optional.
• 7 private coaching sessions | Home or gym
How it's set up
How do I know which level is right for me?
We decide together on your Clarity Call. You can also read my guide to choosing your level [link to the article in Resources, opens in a new tab]. Your level moves up as you get stronger.
How does it work?
Apply with a short form. If we're a good fit, I invite you to a private Clarity Call. Once you start, I build your plan, set up your app, and we get to work.
Where are my workouts?
In the mobile app. You get your sets, reps and exercise demo videos, log your weights, and check in with me every week.
How will I know it's working?
We track your waist, how your clothes fit, your strength and your energy, not just the scale.
How much does it cost?
We go over the price and payment options on your Clarity Call.
What happens after 12 weeks?
You leave with a lifestyle plan you know how to run on your own, or you can continue with me for another 12 weeks.
Client wins
“I love this program. Real results. No guesswork.”
“One of the reasons I’m sticking with our work together is the support. I know you’re in my back pocket.”
“I’m so happy! I’m wearing my favourite jeans again! After 2 years! Thank you!”