Feel fitter and stronger in body and mind.
Push back against the effects of menopause with targeted training
Feel fitter and stronger in body and mind.
At Lean we understand the changes that happen both physically and mentally during menopause.
Our training expertise will help you push back against these effects, allowing you to reclaim your well being and feel reenergised both in mind and body.
The Solution
Weight Gain
CARDIO
LISS (light intensity steady state)
RESISTENCE TRAINING
If you feel you are starting to gain weight, try not to worry too much. You need to find ways to increase your physical activity throughout your day to help manage your weight
Take simple steps such as taking the stairs instead of the lift, going for a walk during lunch, attending a fitness class, weight training or playing sport – opt for activities you can stick to. It is very important to preserve lean muscle mass whilst losing fat so include weight training to keep muscles stimulated and toned.
Get in Touch
Osteoporosis
RESISTANCE TRAINING
STRENGTH TRAINING
Resistance and strength training helps increase and preserve lean muscle, increase bone density and help prevent the decline of your metabolism
If you have never done resistance or strength training we recommended that you work with a personal trainer so you can learn how to carry out this style of training safely and effectively. Correct form is essential to ensure you target the specific muscles and muscle groups while progressing through your programme.
Let's chat
Hot Flushes/Night Sweats
YOGA
WALKING
STRETCHING
Some research has shown that exercising can help with hot flushes but it’s important to listen to your body and adjust your training accordingly.
Take a rest if you think you need it. If you’re feeling okay, resume with your usual training routine. If you don’t feel up to resistance training or running but want to be active, we suggest opting for less intense or mobility focused activities such yoga, stretching or going for a walk.
Let's chat
Low Mood/Anxiety
RESISTANCE TRAINING
WALKING
RUNNING
YOGA
MEDITATION
If you’re experiencing low mood, we suggest trying a variety of training or meditation all of which can help to calm the mind and reduce stress.
Training releases endorphins which are one of many neurotransmitters released when you exercise. Physical activity also stimulates the release of dopamine, norepinephrine, and serotonin.
These brain chemicals play an important part in regulating your mood. Different people have different ways of coping with mood swings but if there’s an exercise you enjoy such as running or weight training, doing an exercise you enjoy can help in lifting your mood.
Let's chat
Heart Issues
Jogging
Swimming
Cycling
Walking
Strength Training
The heart is like any other muscle – it needs to be worked to keep it strong and healthy.
Training regularly increases the efficiency of the heart muscle and also helps reduce many other risk factors. It helps lower blood pressure and cholesterol, reduces stress, helps control weight and improves blood sugar levels.
Let's chat
Weight Gain – The Solution
CARDIO
LISS (light intensity steady state)
RESISTANCE TRAINING
If you feel you are starting to gain weight, try not to worry too much. You need to find ways to increase your physical activity throughout your day to help manage your weight
Take simple steps such as taking the stairs instead of the lift, going for a walk during lunch, attending a fitness class, weight training or playing sport – opt for activities you can stick to. It is very important to preserve lean muscle mass whilst losing fat so include weight training to keep muscles stimulated and toned.
Let's chat
Osteoporosis – The Solution
RESISTANCE TRAINING
STRENGTH TRAINING
Resistance and strength training helps increase and preserve lean muscle, increase bone density and help prevent the decline of your metabolism
If you have never done resistance or strength training we recommended that you work with a personal trainer so you can learn how to carry out this style of training safely and effectively. Correct form is essential to ensure you target the specific muscles and muscle groups while progressing through your programme.
Let's chat
Hot Flushes/Night Sweats- The Solution
YOGA
WALKING
STRETCHING
Exercising can help with hot flushes but it’s important to listen to your body and adjust your training accordingly.
Take a rest if you think you need it. If you’re feeling okay, resume with your usual training routine. If you don’t feel up to resistance training or running but want to be active, we suggest opting for less intense or mobility focused activities such yoga, stretching or going for a walk.
Let's chat
Low Mood/Anxiety- The Solution
RESISTANCE TRAINING
WALKING
RUNNING
YOGA
MEDITATION
If you’re experiencing low mood, we suggest trying a combination of training and meditation all of which can help to calm the mind and reduce stress.
Training releases endorphins which are one of many neurotransmitters released when you exercise. Physical activity also stimulates the release of dopamine, norepinephrine, and serotonin.
These brain chemicals play an important part in regulating your mood. Different people have different ways of coping with mood swings but if there’s an exercise you enjoy such as running or weight training, doing an exercise you enjoy can help in lifting your mood.
Let's chat
Heart Issues – The Solution
Jogging
Swimming
Cycling
Walking
Strength Training
The heart is like any other muscle – it needs to be worked to keep it strong and healthy.
Training regularly increases the efficiency of the heart muscle and also helps reduce many other risk factors. It helps lower blood pressure and cholesterol, reduces stress, helps control weight and improves blood sugar levels.
Let's chat
Our experience, shared.
Menopause Specific Training
Recommended video resources
Cardio
Take a quick break from sitting at the computer and try this feel-good low impact workout that will improve your mood, relieve stress, and burn off a few extra calories
Core
Follow along with Eliz to target the lower abdominals– great for beginners!
Strength
Today I’ve got 7 NEW DUMBBELL EXERCISES for you to try! We are working our upper body, lower body, and our abs
At LEAN: we provide simple, structured and effective training to help relieve the symptoms of menopause to keep you feeling strong and looking great.
Through years of experience working face to face with women just like yourself we have created a tried and tested training method. We use simple, targeted workouts which is key when working out during the menopause.
Let's chat
