Push back against the effects of menopause with targeted training

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.
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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.

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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.

Strength training should be at the core of any fitness programme if you are over 50

Resistance and strength training improves bone density to help combat the risk of post-menopausal osteoporosis

Increased muscle mass accelerates metabolism which helps fight the risk of menopause associated weight gain

Feeling fitter and stronger helps with mental health, strong body – strong mind

starting structured training before you hit the menopause helps reduce the negative effects

Menopause Specific Training

Recommended video resources

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

"Natasha is extremely knowledgeable and professional. Each workout was different and tailored to help achieve the end goal. I could not recommend this service highly enough. I am now much closer to my end goal after the sessions. I feel fitter and leaner and most of all, my attitude towards training and nutrition has completely changed. For any new mums out there who are struggling to get back in shape post-pregnancy, Natasha is the only answer!"

Taibah Charafi

"I have been training with Ryan since 2016 and would highly recommend. Great sessions always something different. Ryan is very knowledgeable, keeps me motivated but has a sense of humour too!"

Sue Bhuhi

"I did a course of 12 Personal Training sessions with Natasha after having my baby where she came to my house each week. She is so personable (and was brilliant with my baby) and really knows how to build your confidence, encourage you and get the best from you!"

Anita Andrew

"It is not an exaggeration to say my body has transformed since training with Natasha. My attitude to food and exercise has completely changed and I am fitter, healthier and stronger than I have ever been. She is incredibly knowledgable and has taught me a lot about exercise and eating healthily."

Becky Rees

"I have no hesitation in recommending Lean Personal Training for all your fitness and nutritional needs. Ryan’s PT sessions are challenging, varied and always fun! The training programme is specific for each client and is focused to support your training goals. Ryan has changed the way I approach diet and exercise, and I have never felt better! Thank you"

Sophie Kirkwood-Jones

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