What can I expect to achieve by the end of the 12 weeks?

By the end of the programme, you’ll experience increased energy, reduced fatigue, and a better understanding of how to manage your menopause or perimenopause symptoms. You'll have sustainable nutrition habits, an exercise routine that suits your body’s needs, and practical lifestyle tools to maintain vibrant energy and wellbeing long term.

How is the program tailored to individual needs during menopause?

he program is personalised based on your current symptoms, lifestyle, and goals. We’ll work together to create a nutrition and movement plan that supports your unique hormonal journey, making adjustments as needed throughout the 12 weeks to ensure the best results.

What happens if I’m ill?

We can pause the programme, so that you’re ready to pick it up when you’re feeling better. This is for you to get the most out of.

How much does it cost?

You should save money from not spending out on lots of things that you try and don’t succeed at! But you can get started with me for £435.

Do I need any prior fitness experience to join?

No prior fitness experience is required! The movement plans are designed to accommodate all fitness levels. Whether you’re just starting out or already active, the exercises will be adapted to your abilities and any physical limitations you may have.

How is the programme structured week-by-week?

Each week will focus on a specific aspect of your health, starting with building foundational habits around nutrition and movement. As we progress, we’ll incorporate more advanced lifestyle strategies to optimise your energy and tackle the root causes of menopause-related fatigue.

What kind of support will I receive during the programme?

You’ll receive ongoing 1:1 coaching from me. First off, you’ll have a 90 minute one to one chat with me, Rosemary MacLennan-Crump. After the initial one to one, you have 9 further one to one sessions online coaching sessions. I’ll be available to answer questions, troubleshoot any challenges, and help you stay on track throughout the 12 weeks. You can send me messages as voice notes or text messages as much as you want through the Voxer app. I’ll get back to you within 48 hours. With the 10 online one to ones, plus voice notes/messages you’ll get plenty of personalised feedback, and support.

Will I need any specific equipment or tools?

Basic exercise equipment like resistance bands, adjustable dumbbells or a kettlebell, plus a yoga mat would be helpful, but not essential. I can provide alternatives if you don’t have access to equipment, and we can focus on bodyweight exercises or movements suited to your environment. Over time, it will be good to using weights but you don’t need to buy anything to start with and I recommend the best equipment during the progamme.

How will the programme address my fatigue and energy levels?

We’ll use a combination of nutrition, movement, and recovery techniques designed to balance your hormones and reduce stress. By addressing the root causes of fatigue, you’ll gradually notice an increase in your energy levels and vitality.

Is the nutrition plan restrictive, or is it adaptable to my lifestyle?

The nutrition plan is flexible and designed to fit into your daily life. It focuses on nourishing foods that support your hormonal health, rather than strict dieting. We’ll work together to make adjustments that work with your schedule, preferences, and needs.

How much time will I need to dedicate to the programe each week?

You’ll need to set aside roughly 3-5 hours per week. This includes time for movement, meal planning, and implementing lifestyle practices. We’ll keep it manageable, with routines that can be adapted to your schedule. It will involve changing current routines and implementing new ones, but we will take it step by step, so that you can create sustainable habits.

Are there specific strategies for managing weight gain or bloating?

Yes, we’ll focus on nutrition and movement strategies that support healthy metabolism and reduce inflammation, which often contributes to bloating and weight gain during menopause. These strategies are sustainable and designed to help you feel lighter and more comfortable in your body.

How does the program help with sleep issues often experienced during menopause?

Sleep plays a key role in the program. We’ll explore strategies to improve your sleep quality, such as optimising your evening routine, reducing stress, and incorporating foods that support restful sleep. Movement and recovery techniques will also aid in regulating your sleep patterns.

Can I continue with the program after the 12 weeks for ongoing support?

The programme is designed to be sustainable and to give you the tools you need so that you don’t need to see me again. But sometime people like to carry on working with me and after the 12 weeks, there are options to continue working together with ongoing coaching or maintenance plans, ensuring that you stay supported and continue to thrive post-program.

The cost of the 12 weeks, is an investment in your health and future. I want to see you blossom!