Ruth Wilkinson

💪 Queenstown ladies...
want to feel stronger, fitter and more energised while training alongside an amazing community of women?

MetaPWR is back, and I have just THREE spaces available for the next 7-week term!

This is more than just a workout - it's a community of women who come together to move, challenge themselves, support one another and leave each session feeling stronger, more energised and empowered.

Whether you're completely new to exercise or you've trained for years, you'll be welcomed exactly where you are.

What is MetaPWR?
MetaPWR is a form of Metabolic Resistance Training (MRT) - a highly effective style of training that combines strength exercises with purposeful movement to elevate your heart rate while building muscle.

It's a smart, efficient way to train that helps you build strength, improve fitness, increase energy and feel stronger in everyday life - all in just 30 minutes.

We use a wide variety of equipment including kettlebells, strength bags, battle ropes, slam balls, dumbbells and more, keeping every workout fun, varied and engaging while building real-world strength.

Why women love MetaPWR
✅ Build lean muscle and strength
✅ Improve fitness and cardiovascular health
✅ Feel stronger and more capable in everyday life
✅ Boost energy levels
✅ Improve balance, coordination and confidence
✅ Enjoy a fun, supportive environment that keeps you motivated

Every session is professionally coached and designed so you work at your own pace and ability. I provide exercise modifications and progressions, making this class suitable for women of all ages and fitness levels.

I believe exercise should leave you feeling energised, stronger and more confident - not exhausted or intimidated.

A little about me...
I'm Ruth Wilkinson, a qualified Personal Trainer, and I've been coaching women in Queenstown for more than 15 years.

My passion is helping women discover just how strong and capable they really are. My coaching style is warm, encouraging and supportive, and I'm committed to creating an environment where everyone feels comfortable, challenged at the right level, and celebrates their own progress.

✨ Small class sizes
✨ Friendly, supportive community
✨ Professional coaching
✨ No judgement
✨ Just women encouraging women

📍 Lake Hayes Pavilion
🕕 Mondays & Thursdays
6.00am - 6.40am
📅 New 7-week term starts Thursday 6 August.

Places in MetaPWR are limited each term. Existing members are offered first priority, with any remaining places opened to the community.

This term, I have just THREE spaces available.
If you've been thinking about doing something for yourself, this could be the perfect opportunity.

📲 Send me a message if you'd like more information or would like to secure one of the remaining places. I'd love to welcome you into our MetaPWR community!

Many women reach a moment in their 40s or 50s where something suddenly feels different.

The workouts that used to work… don’t seem to anymore.
Energy feels less predictable.
Recovery takes longer.
Your body feels unfamiliar.

And the first thought is often:

“What am I doing wrong?”

But this usually isn’t a motivation problem.

Hormonal changes during peri- and post-menopause affect how your body responds to training, recovery and nutrition. The strategies that worked at 25 or even 35 often need to evolve.

That doesn’t mean you need to push harder.

It means you need a smarter strategy for this stage of life.

I’ve written a new article about this moment - the one where many women realise their body has changed, and what to do next.

You can read it here:
https://ruthwilkinson.co.nz/2026/03/07/menopause-strength-training-program/

Has your training felt different in the last few years?

This is Tina.

Last week she hit her first 75kg deadlift PB!

She's 55.

When women reach their 40s and 50s, the advice is often to move more and eat less. So they add more cardio, do lots of Pilates, and avoid lifting heavy.

But the research is clear - what women need most to support them through this stage of life is the opposite:

Strength, muscle, and progressive training.

It’s exactly why I’ve been building something new behind the scenes.

The Menopause Strength Mentorship starts in April - a small online group of women following a structured gym-based strength programme, with evidence-based coaching and guidance for this stage of life.

I shared the details with my email list yesterday and a few conversations have already started.

If you're curious about the Menopause Strength Mentorship, comment below, or send me a message with the word MENTORSHIP and I’ll send you the details.

𝙏𝙝𝙚 𝙈𝙚𝙣𝙤𝙥𝙖𝙪𝙨𝙚 𝙎𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙈𝙚𝙣𝙩𝙤𝙧𝙨𝙝𝙞𝙥 𝙞𝙨 𝙤𝙥𝙚𝙣𝙞𝙣𝙜 𝙨𝙤𝙤𝙣.

This is a 12-week online mentorship for women 40+ navigating peri-menopause and menopause who are ready to train properly in a commercial gym environment.

This is fully online, so you can join from anywhere, as long as you have access to a gym and can train 2–3 days per week.

This is not a short-term challenge.
It’s not generic programming.
And it’s not about chasing quick fixes.

It’s structured, progressive strength training combined with education and practical lifestyle strategies to support sleep, recovery, protein intake and long-term health through menopause.

The founding cohort will be capped at 15 women and will be a premium mentorship investment before future pricing increases.

If you’d like early access details and to see if this is the right fit for you, send me a private message.

✨ MetaPWR for Women - starts Monday - One Spot Left! ✨

Looking for a way to feel strong, energised, and confident — in less than an hour, twice a week?

Our Term 1 MetaPWR group kicks off this Monday at Lake Hayes Pavilion, and there’s just one space left.

This is not your average workout. MetaPWR is a high-energy, circuit-style class using fun, functional gear like battle ropes, kettlebells, power bags and slam balls — designed to help you build real strength and stamina that shows up in everyday life. No experience needed, just a willingness to show up.

💪 Why women love this class:
• Builds lean muscle, strength & bone density
• Boosts energy & metabolism
• Supports heart health & vitality
• Designed to suit all fitness levels

🕕 6:00–6:40am
📅 Mondays & Thursdays (Term 1)
📍 Lake Hayes Pavilion
👯‍♀️ Women only – supportive, encouraging vibe

We’re a local group of women (Arrowtown & Lake Hayes) who’ve been training together for over 3 years. If you’ve been thinking about doing something for you, this is a great place to start.

Send me a quick message if you'd like to take the last spot — I’d love to have you in the crew!

I’ve always been a big fan of high intensity exercise. Not because of how it feels. It’s tough, at every level. But because it’s short and it’s effective - and I don’t have hours and hours each week to exercise. It’s smart training.

I also know the massive health benefits it has, for all ages, and particularity as we reach midlife.

Strength training and high intensity is what will keep us strong and healthy as we age, and protect our bones and our brain. It needs to be the focus for all women.

I’m so glad to see the results of this new study! Who is inspired by this??? Let me know in the comments!

A huge new study (74,000 people!) just revealed something significant: High-intensity exercise is even more important than we thought.

The researchers found that 1 minute of vigorous activity delivers the same health impact as 4–9 minutes of moderate—or up to 156 minutes of light movement. This completely overturns the old “1:2 ratio” we’ve all been taught.

For active women, this reinforces something I’ve said for years: High-intensity exercise isn’t just for performance—it’s a massive driver of long-term health. Those short, sharp efforts you sprinkle into your week matter more than we realized.

And for people who are more sedentary, the implications are huge. “Just move” is always a good starting point, but this shows us how the real goal needs to be gradually building toward intensity to unlock the major benefits.

I'll be interested to see if this catches more mainstream media attention—because it should! That said, high-intensity training (and the discomfort that goes with it) isn't usually popular. But the science here is clear: A little bit of hard work goes a very long way.

I'll be digging into this further in an upcoming newsletter; stay tuned! In the meantime, you can check out the study for yourself here: https://www.nature.com/articles/s41467-025-63475-2