The Menopause PT

Happy International Women’s Day.

Every week I get to stand in a room with groups of women in their 40s, 50s, 60s and beyond who are choosing to look after themselves.

They show up after busy days at work, after looking after families, sometimes feeling tired or unsure of themselves… but they show up anyway.

And week by week I watch them get stronger.

Not just physically — although lifting heavier weights is always pretty exciting — but mentally too. Confidence grows. Energy improves. And friendships form.

Women supporting women is a powerful thing.

So today feels like a good day to say how lucky I feel to work with such brilliant, determined, funny and supportive women every single week.

If you’re reading this and thinking you’d like to feel stronger too… maybe this is your sign to start.

Did you know exercise is one of the most powerful mood boosters we have?

When you move your body, you’re not just building muscle.

You’re releasing endorphins.
You’re lowering stress.
You’re helping your sleep.
You’re clearing that foggy head feeling.

And in your 40s, 50s and beyond — when hormones can feel all over the place — that matters more than ever.

But here’s what I see every week…

Group training takes it up another level.

It’s not just the workout.

It’s the chats before we start.
It’s the “you’ve got this” halfway through a set. Or a high-five when we finish.
It’s realising other women feel the same as you.
It’s laughing when something feels hard (or when there are strange sounds from karate next door 😆)

Community makes it easier to show up.
And showing up changes how you feel.

You walk in tired.
You leave lighter.

That’s why I love what I do.

It’s never just about exercise. It’s about how you feel when you walk out that door.

If you’ve been feeling a bit flat lately, maybe this is your nudge.

First session is always free 🤍

And I now do sessions 6-7pm AND 7-8pm on Tuesday and Thursdays. All at the Scout Hall, Coogee.

Max of 10 per class so get booked in to secure a spot 😊

Any questions, let me know, Lorna

'Strong and Steady Session' Coming soon?

I’ve just completed my Training Older Adults – Level 1 certification 💛

Most of the women in my strength classes are in their 40s, 50s and 60s…

But I also have two incredible ladies in their 70s who show up, work hard and absolutely inspire me every week.

They’ve encouraged me to keep learning and deepen my understanding of strength training as we age.

Because one thing is very clear:

We’re living longer than ever — and strength, balance and stability are key to staying confident and independent as the years go on.

After menopause, strength training isn’t about aesthetics. It’s about:

✔️ Protecting bones
✔️ Improving balance
✔️ Preventing falls
✔️ Staying capable in everyday life
✔️ Feeling strong and steady

So I’m thinking about starting something new…

💛 Strong & Steady Sessions
A small group class designed specifically for women in their late 60s, 70s and beyond.

Gentle but effective strength work.
Balance and stability training.
Supportive and welcoming environment.

Possibly:
📍 Mondays 10–11am
📍 Scouts Hall, Coogee
☕ With a cuppa and chat afterwards

Before I lock anything in, I’d love to gauge interest.

Would this appeal to you — or someone you know?

Comment below or send me a message if you’d like more details 💛

Let’s keep living strong, steady and happy.

— Lorna
The Menopause PT

💖 FEBRUARY SPECIAL – TRAIN WITH A FRIEND (OR TWO) 💖

February is the month of love…and what better love is there than friendship?!

Training is better with a friend.

More accountability.
More motivation.
More consistency.

For February, I’m offering small-group personal training so you can train with a friend or two and split the cost — without losing personalised support.

45-minute private sessions | tailored | beginner-friendly

📍 I come to you — home, local park or Scouts Hall, Coogee
💪 I bring all the equipment you need
⏰ No time limit on using the sessions...but more consistency = better results

How it works:

🙋‍♀️🙋‍♀️ 2 people:
• $50 pp per session (5-pack)
• $45 pp per session (10-pack)

🙋‍♀️🙋‍♀️🙋‍♀️ 3 people:
• $40 pp per session (5-pack)
• $36 pp per session (10-pack) ⭐ best value

✔️ Personalised strength training
✔️ Supportive, confidence-building sessions
✔️ Designed for real life (and real bodies)

Because showing up is easier when someone’s waiting for you 💗

Who would make a great training partner for you? Send them this post and let's get you going 🙌

📩 DM me to check availability & lock in sessions
Limited spots.

✨ Extra strength training sessions opening up! ✨

My strength training classes are capped at 10 people only.
And that’s very intentional.

Why? Because it keeps sessions safe, effective, and personal.

Many of my ladies are beginners to lifting weights, so getting technique right from the start matters.

Good form now = feeling strong and confident as the weights gradually get heavier 💪

What a class looks like:
• Warm up
• A bodyweight skill focus (think balance work or full-body mobility)
• A weight circuit – challenging but always safe
• Cool down with breathwork, relaxation + gentle stretching

You leave feeling calm, strong, and wonderful.

This is about more than exercise.
It’s future-proofing your body, building strong bones and muscles, and feeling fabulous in yourself ✨

💗 First session is always FREE – no pressure, just come and try.

After that:
• $25 per week for 1 session
• $45 per week for 2 sessions

Current class times:
• Tuesday 6–7pm
• Tuesday 7–8pm
• Thursday 6–7pm
• Thursday 7–8pm

👀 Thinking ahead…
I’m considering adding a 45-minute EXPRESS morning class (around 6am, Monday or Friday).

Would anyone be interested? Let me know 😊

And if you've been thinking about giving it a go, send me a message and we'll get you booked in 🙌

School is BACK

And while the holidays have actually been really good (but also long...so, so long), I’m more than ready to get back into a bit of routine.

Growing up in the UK, back to school was always September — so a February start still feels strange. Like… how is it suddenly the second month of the year already? 🤷‍♀️

This year, I’m determined to be more organised. In every area of life.
Because I often feel like I’m still not quite nailing the whole “adulting” thing yet 😆
Always one step behind. Firefighting. Trying to remember all the things… all the time.

So. Step 1: a digital calendar.

All our schedules. In one place.
I’m quietly optimistic this might actually revolutionise my life 🙏

I’ll keep you updated.
And now that I have some child-free days again, you can expect more regular posts from me 😆
(…as long as I remember to schedule them in the digital calendar...😬)

Mama bootcamp ❤️

As well as my strength training sessions, i also run a Mama bootcamp. I love it!

Kids and babies play in the sunshine and mummies get some exercise in. It’s a fun, slightly chaotic morning with lots of laughter!

Tuesday 9.30-10.30am
Scout hall, Coogee
First session free then $25 a session after
Robin is on hand to help look after kids whilst I run the exercise session
Kids can play/ join in…it’s very relaxed!

Fancy giving it a go, send me a message and book in.

LET’S TALK ABOUT… the fear of starting

We’re nearly at the end of January.

How many of you decided that 2026 would be the year you finally prioritised your health and fitness?

And if you haven’t started yet…
I can almost guarantee you’re feeling a bit rubbish about yourself.

The doubts have crept in.
That negative inner voice is getting louder.
“You’ve left it too late.”
“What’s the point now?”
“I knew I wouldn’t stick to it.”

But stop.
It’s not your fault.

A lot of people find taking that first step the hardest. You are certainly not alone.

Why?

Because it IS hard.

If you haven’t exercised in years — or maybe never really at all — the fear of starting can feel overwhelming:
• Fear of being the least fit
• Fear of doing it wrong
• Fear of being judged
• Fear of failing again

And that fear is often what keeps people stuck.

This is exactly why I do what I do.

I create sessions that are:
✔ Supportive
✔ Scalable
✔ Judgment-free
✔ Built for real bodies and real lives

You don’t need to be “fit” to start.
You don’t need to catch up.
You don’t need to punish yourself.

You just need a safe place to begin.

Yesterday at my session I had women in their 40s up to women in their 70’s. I had to make sure my session was for all abilities and all fitness levels.

Wherever you’re starting from, I’ve got you.

And if January hasn’t gone to plan?
That doesn’t mean 2026 isn’t still your year.

It just means you haven’t started yet.

My Tuesday and Thursday sessions are getting busy so if you want to give it a go (first session is free), send me a message and I can get you booked in❤️

Anyone else feel this way? 🙋‍♀️
My nighttime routine is getting longer and longer as I try to recreate that one perfect night’s sleep.

Here’s what I think works for me:

✔️ Regular bedtime & wake-up time
✔️ Magnesium before bed
✔️ Fan on + white noise
✔️ 30 mins on my acupressure mat
✔️ Dinner at least 3 hours before bed

Do I know which one is actually doing the heavy lifting?
Absolutely not.

But sleep is everything — and quite frankly, I’ll try them all.

I’m back to playing netball this week after the Christmas break and whilst I can’t wait to play again, I’m feeling anxious about how it’ll affect my sleep. Intense exercise before bed isn’t working for me at the moment… but I love it too much not to play.

It’s a conundrum 🤷‍♀️

What works for you? 😴

🌸 WELCOME TO THE MENOPAUSE PT 🌸

Your journey. Your way.

Here’s a simple snapshot of everything I offer, so you can quickly see what might suit you best 👇

⸻
🌅 THE SATURDAY RESET

A free, gentle walk & talk to reset your body and mind at the weekend.

• Easy walk
• Gentle movement & stretching
• Time to connect, chat and breathe

Perfect if you want to move but don’t feel ready for a class yet — or just want a supportive space to start.

📍 Location: Coogee
🕗 When: Saturday mornings - 6.15-7am
💰 Cost: FREE

✨ Open to all women
✨ Message me on here or 0433893635 to book in

⸻

👶 FABULOUS MAMAS BOOTCAMP

Fitness and fun — with children of any age welcome from babies upwards.
Perfect if you want to train but childcare is a barrier.

📍 Where: Coogee Scout Hall
🕘 When: Tuesday morning, 9.30-10.30am

💰 Cost:
• First session FREE
• Then $25 per session (paid monthly)

✨ Child support provided during sessions
✨ Friendly, supportive, no-pressure environment

⸻

💪 STRENGTH TRAINING (Women 40+)

Small, supportive group sessions focused on building strength, confidence, and resilience through midlife and beyond.

📍 Where: Coogee Scout Hall
🕖 When: Tuesday & Thursday evenings, 7–8pm

💰 Cost:
• $25 per class
• $45 for 2 classes per week

✨ First session FREE
✨ Suitable for beginners — I’ll guide you every step

⸻

🌿 COMING SOON: STRONG & STABLE

Strength & balance for women in their late 60s, 70s and beyond

A slower-paced, social strength class focused on:
• Balance & fall prevention
• Bone health
• Confidence with everyday movement

📅 Planned time: Monday mornings
☕ Stay for a chat & coffee after

💰 Cost:
• $25 per class

➡️ Message me if you’d like to be on the interest list

⸻

🏋️‍♀️ PERSONAL TRAINING (1:1 or small group)

Personal training that is truly personal — designed around your body, goals and lifestyle.

📍 Sessions can be:
• At the hall
• Outdoors
• At home
• Or a mix

💰 $95 for 1 hour session
💰$75 for 45 min session
Packages available :)
⸻

💬 HOW TO GET STARTED

Send me a message and tell me:
✔ What you’re interested in
✔ Any injuries or concerns
✔ What you’d like help with

I’ll guide you to the best option — no pressure, no judgment.

📍 Based in Coogee, NSW
👋 Run by a qualified personal trainer specialising in women at every stage of midlife and beyond

I’ve been trying to get a bit of work done in the evenings during the school holidays, but the downside is it leaves my mind racing and struggling to switch off.

Tonight though, I really need to sleep… so I’ve made myself a hot chocolate filled with goodness and (hopefully) a few sleep-inducing qualities 🤞

✨ Raw cacao powder
✨ Almond milk
✨ A teaspoon of nut butter
✨ A teaspoon of honey
✨ Cinnamon
✨ A couple of squares of dark chocolate

I’m putting my phone down, picking up my book, and sipping this in peace and quiet before bed.

Let’s see if it does the job 😌☕️

Anyone else got any tips for quietening an overactive mind before bed? 💭💤