Metabolic Movement 12 Week Pain Reduction and Sport Optimisation Programme 

Weeks 1-2:

• Initial Assessment:

  • Comprehensive assessment including body composition with our Tanita machine and fitness level evaluation as well as evaluation of gait and discussion of existing pain/injuries.

  • Consultation to discuss goals, preferences, and any health considerations.

• Goal Setting and Programme Introduction:

  • Set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals tailored to the your needs and optimal goals for helping you quickly change your body composition.

  • Introduce the program structure, emphasising the importance of consistency adherence and tracking tools such as MyFitnessPal, MyPTHub,

• Strength Training (3 sessions per week):

  • Focus on compound exercises targeting major muscle groups to build strength, tone and increase metabolism.

  • Incorporate bodyweight exercises, resistance bands, and free weights for variety and scalability (and to give you options to train at home or whilst traveling, if desired).

• Cardiovascular Exercise (2-3 sessions per week - on your own):

  • Includes moderate-intensity aerobic activities such as brisk walking, cycling, or swimming to improve cardiovascular health and fat burn.

  • Gradually increase duration and intensity based on individual fitness levels and goals.

 

Weeks 3-4: Progressive Training

• Strength Training (3 sessions per week):

  • Progress to heavier weights to stimulate muscle growth and enhance fat loss.

  • Introduce more advanced exercises or variations to challenge stability and coordination.

• Cardiovascular Exercise (2-3 sessions per week - on your own):

  • ​Implement interval training or HIIT (High-Intensity Interval Training) to boost calorie expenditure and metabolic rate

• 30 minute mid-programme evaluation to discuss progress and opportunities for refinement

 

Weeks 5-6: Progressive Training​

• Strength Training (3 sessions per week):

  • Progress to heavier weights to stimulate muscle growth and enhance fat loss.

  • Introduce more advanced exercises or variations to challenge stability and coordination.

• Cardiovascular Exercise (2-3 sessions per week - on your own):

  • Implement interval training or HIIT (High-Intensity Interval Training) to boost calorie expenditure and metabolic rate.

 

Weeks 7-8: Optimisation and Sustainability

• Strength Training (3 sessions per week):

  • Fine-tune exercise technique and focus on mind-muscle connection for optimal results.

  • Incorporate circuit training or supersets to maximize time efficiency and calorie burn.

• Cardiovascular Exercise (2-3 sessions per week - on your own:

  • Encourage outdoor activities or sports participation for enjoyment and continued motivation.

  • Regular physical activity beyond structured workouts, such as walking meetings, active hobbies.

 

Ongoing: Diet Evaluation, Modification and Nutritional Guidance - assessment & tracking:

• Personalised nutrition coaching and meal planning to support weight loss goals and address specific dietary needs during menopause.

• Provide resources for meal planning, portion control, and mindful eating practices.

• Importance of hydration, adequate protein intake, and nutrient timing for optimal energy levels and recovery.

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Ongoing: Assessment and Tracking:

• We'll conduct weekly check-ins to monitor progress, adjust goals, and provide ongoing support.

• Utilise tracking tools, celebrate milestones.

• Reassess key metrics (weight, body measurements, fitness benchmarks) at the end of the 8-week program to evaluate success and set future objectives.

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The cost of our 8 Week Menopause Fat Loss Programme is £990.  

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FAQ

1. How much fat can I expect to lose?

This depends greatly on your level of motivation, current body composition and your commitment to the programme. We've supported women reducing body fat by up to 5% and 16 lbs over the course of 8 weeks/ .We have a system that we've honed over years of working with menopausal women but ultimately results are based on your level of commitment.

2. How many personal training sessions per week are included?

The programme includes 3 PT sessions a week - this is the minimum number required to ensure rapid fat loss. The sessions will involve a combination of strength training and short bursts of cardio to support higher metabolic output, even while you're at rest.  

3. Will I be required to exercise outside my 3 PT sessions?

Yes, absolutely. For rapid fat loss, beyond stoking your metabolic baseline with us in the studio, you'll need to find daily opportunities for movement (this could be walking, running, cycling, etc)

4. Will you take before/after photos?

We certainly can, but we use the Tanita, a sophisticated body composition analysis machine. Our clients find this reliable feedback to be highly motivational.

5. Will I be required to adhere to a strict diet?

We'll asses your caloric requirement on in the assessment and determine the caloric deficit you'll need to achieve your goals. The focus of your meals will be adequate protein, fibre and 

micronutrients, with 'treats' planned in so that you can enjoy social and other occasions. Because protein is satiating most of our clients report not having issues with being hungry between meals, . We'll give you lots of support to help you plan your menus to include foods that are really tasty and satisfying. 

6. Do you have parking?

Yes, we have plenty of parking.

 

Read our recent blog: ​

Learn how our 57 year old client Matt Transformed his body with our programme.

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