Menopause coaching and strength training. Get your energy, strength and confidence back.
Menopause changes how your body responds to exercise, food and sleep. Tracy helps women over 40 understand what is happening and build a plan for strength, energy and long-term health, whether you are in perimenopause, menopause or beyond, new to exercise or still racing.
1-to-1 in a private studio, online, or in a small group of no more than six women.
“I just don't feel like me any more”
Most women we speak to have been told it's “just your age”. It isn't something you have to put up with, and there is a lot you can do.
“I'm exhausted and I'm not sleeping”
Night sweats, waking at 3am and dragging yourself through the day. Poor sleep makes everything else harder.
“My body is changing and nothing I do works”
Weight moving to your middle and less muscle, even though you are eating and exercising the same as before.
“I'm training as hard as ever but getting slower”
For masters athletes, recovery takes longer and sessions that used to feel easy now feel hard.
“I'm worried about my bones and joints”
After menopause, women lose bone and muscle faster. The right strength training is one of the best ways to slow that down.
Eating less and doing more cardio is not the answer
The usual advice
Cut calories, do more classes, push through the tiredness. For many women in menopause this makes fatigue, poor sleep and muscle loss worse, not better.
What we do with you
Lift to build and keep muscle and bone. Eat enough to fuel your body. Protect your sleep and manage stress. All planned around your symptoms, your life and the time you have.
We are coaches, not doctors. We work alongside your GP or menopause specialist, and we will always tell you if something needs a medical opinion.
Choose the support that suits you
Not sure? Start with a free 15-minute chat and Tracy will help you pick the right option.
Menopause & Lifestyle Consultation
A 1-to-1 deep dive into your symptoms, habits and daily routine.
£65
In person or online
- Your personal action plan, talked through with you
- Sleep, food, stress and exercise recommendations
- For athletes: keeping your recovery, stamina and body composition through peri- and post-menopause
Coaching & Studio Personal Training
Your lifestyle plan plus ongoing 1-to-1 training in a private studio.
Ask us
Weekly, fortnightly or monthly
- Everything in the consultation, plus:
- Strength and movement sessions built around you
- Your sleep, food and training adjusted as things change
- Walk into any gym knowing exactly what to do
- Private, uninterrupted 1-to-1 sessions
Health & Vitality Screening
The consultation plus a full physical assessment in the studio.
Ask us
In person
- Everything in the consultation, plus:
- Resting blood pressure and a heart-health baseline
- Strength, balance, stability and coordination tests
- A written plan to protect your bones and muscle as you age
4-Week Menopause & Movement Workshop
Learn and move with a small group of women going through the same thing.
Ask us
Maximum six women
- Four weekly 90-minute sessions
- 45-minute talk, then 45 minutes of practical work
- Strength training, gentle yoga, stretching and breathwork
- A supportive group, not a gym class
What we cover in four weeks
Each session has a talk and a practical part, so you understand what is happening and leave knowing what to do about it.
Understand the changes
Talk: your symptoms, what is changing in your body, and the HRT options worth discussing with your GP.
Practical: how to strength train to protect your bones and keep your muscle.
Sleep, food and stress
Talk: what to eat, how to sleep better and how to bring your stress down.
Practical: relaxation, gentle yoga, stretching and breathwork you can use at home.
Simple to get started
Short questionnaire
Tell us about your symptoms, your health, your training and what you want to change.
Free 15-minute chat
A relaxed call or video chat with Tracy about your goals. No pressure and no hard sell.
Your plan
Tracy recommends the option that fits you, whether that is lifestyle, strength, or performance after 40.
Ongoing support
We adjust your plan as your symptoms, energy and fitness change. You are not left to work it out alone.
Meet your coachTracy Stainer
Tracy is a certified menopause coach and Level 3 personal trainer, with years of strength coaching behind her. She didn't do sport growing up, found running in her late 20s and weightlifting in her 30s.
Then menopause arrived, with hip pain, anxiety and low moods. Instead of letting it shrink her world, Tracy learned front crawl at 55 and became a triathlete. She knows how it feels, because she has been there.
Book a free chat with Tracy
For women who train and raceStill competing after 40?
Under-eating is common in women who train, and it gets harder to spot in menopause. Our RMR test measures how many calories your body really needs, so you can fuel your training and recovery properly.
See RMR testingMenopause coaching FAQs
Do I need to be fit already?
No. Tracy works with women who haven't exercised in years as well as women who are still racing. Tracy learned front crawl and rode her first road bike at 55. Everything starts from where you are now.
Is this only for athletes?
No. Most of the women we work with simply want to feel stronger, sleep better and have more energy. If you do train or race, we also look at your recovery, stamina and fuelling.
Will you tell me whether to take HRT?
No. We explain the options so you can have a better conversation with your GP or menopause specialist, but the decision about HRT is between you and your doctor.
Why strength training?
After menopause, women lose muscle and bone more quickly. Lifting weights, done properly and built up gradually, is one of the most effective ways to slow that down and stay strong and independent as you get older.
Can I do this online?
Yes. The free chat and the Menopause & Lifestyle Consultation can be online or in person. Studio training, the Health & Vitality Screening and the workshop are in person.
What if I have a health condition?
Tell us in your questionnaire. We check your blood pressure as part of the screening, and if anything needs a medical opinion first we will ask you to speak to your GP before you start training.