My Move & Thrive method Taps into the innate wisdom of the female body. This style of training is focused around working with your hormones throughout the 4 stages of your cycle, where they peak and decline differently through each phase. We will build a strong lean confident body through specific workouts incorporating metabolism building strength exercises. Also including smaller phase focused cardio hiit to blast fat and , and postural/ core moves that build strength and confidence.
“Exercise is a celebration of what your body can do. Not a punishment for what you ate.”
Exercises for each phase
Menstrual phase (first day of bleed until it fully ends)
This is when our hormones and energy are at their lowest . We will tap into this flow of energy and keep challenging workouts off the table during this phase. By doing this we can avoid driving our stress hormones up which results in fat storage. This is the time for restorative work such as brisk walking, core work where we can work on getting oxygenation into the core area and preventing and supporting any period cramping. Some light strength and mat work is fantastic to raise Happy hormones and endorphins and mood which can be low during this phase. The focus will be getting blood flow and oxygen into the body.
Follicular phase (starts when bleeding ends until ovulation)
Once menstruation stops your energy is starting to rise again! Listen to your body and as your energy gets better through this phase go with it. Take advantage of this little energy boost by making the shift to cardiovascular workouts like jogging, power walking, treks, or jumping rope. This is the time your body will react positively to more challenging workouts allowing you to reap the results. A raised metabolism, decreased belly fat, faster and stronger muscles.
NOTE:If you’re struggling with hormone imbalance, anxiety, tiredness, or depression, we will discuss keeping the more challenging workouts to 30 minutes and focus on core, postural and breathing work for the remainder of the session.
Ovulatory phase (roughly day 12-17)
This is your shortest phase but it is normally the highest peak in energy for most women. So take advantage and go for it!! During this phase we will be adding in more HIIT work, boxing, sprint work, tabatha, taking advantage of those energy spikes. It is also the time we are open to trying new things and therefore sticking to them.
Luteal phase (longest phase after ovulation lasts until period starts)
Again listen to your body, Energy can still be high in the first half of the luteal phase so adding smaller amounts of high endurance should be ok. We will be taking advantage of that spike in testosterone by moving the focus to strength training and building lean muscle mass. As we transition to the second part of the luteal phase your hormones are starting to dwindle which gets the body ready for the next period(Or not if your pregnant!) This acts as the signal to turn off the muscle building mode in your body. Instead we will focus on workouts such as bodyweight and band strength work, trx, and core work.
I reached out to Michelle after I had a baby and I needed help with restoring my energy levels, mobility and drive. Michelle helped me with getting back into an exercise routine, rebuilding my fitness levels and becoming more mindful about my eating patterns. She did it through gradually increasing my exercise levels, analysing my food diary and providing some practical and, importantly, doable, advice about my diet and physical activity. As a result of working with Michelle, I have improved my confidence levels and self-image and, I hope, some of the good eating and physical activity habits are firmly established in my routines.
What RESULTS can I expect from this programme?
1-1 x 6 week Personal Training
- A personalised, in depth 1-1 programme where you get me all to yourself. Unlimited email contact throughout your programme. If you are looking for a fitness mentor, someone who will encourage and inspire you to reach your goals. Then you're in the right place my lovely.
- Unlimited 1-1 support & mentoring through the noisy space of fitness.
- 6 x 1 hour pt sessions.
- Phase based cycle syncing workouts.
- 20 minute homework exercise plans.
- 10% discount on any supplements & workshops ordered through the programme.
1-1 x 6 week Pre & Postnatal Personal Training
- A personalised, in depth 1-1 programme where you get me all to yourself. Unlimited email contact throughout your programme. Every new mom has different goals, stressors, and lifestyle therefore your programme will be tailored to you and your mum's journey.
- Unlimited 1-1 support & mentoring through the noisy space of postnatal fitness.
- 6/12 x 1 hour pt sessions.
- Workouts that support healing and recovery.
- Goal setting worksheets.
- Diastasis recti checks and advice.
- 10% discount on any supplements & workshops ordered through the programme.
- NOTE: Please ensure you have had your 6 or 12 week GP check and are signed off to start exercising.
Not sure which programme is best for you?
It can be a little overwhelming knowing which programme is the best fit for you. Am I right? I am here to take the overwhelm out of the decision making. During your free chat we will discuss your time available to commit to your goals, what you are looking to achieve, the time frame, your budget and find the perfect fit for you. A plan that is realistic and important to you. Because the end goal is.. life long lasting changes allowing you to live a life of confidence and health.
Frequently Asked Questions
Can you guarantee results?
As with most other nutritionists , I cannot guarantee results with any of my clients. The majority of my clients have had wonderful results, including pregnancies, reduced period pain, cravings, reduced weight, and managed anxiety. All from making small shifts around food and mindset. It is my goal to provide you with a road map based on the information you provide me but due to the individuality of each client I can’t guarantee a specific outcome. I am here to be your coach and cheerleader but it is you who must make the choices and implement this information to your life. But I will be here supporting you and educating you each step of the way.
Do you give refunds once the programme is started?
Unfortunately I do not give refunds once you have started on the programme.
Are the personal training sessions face to face or online?
I can do both virtually and face to face. I train my clients in an outdoor private park just off baker street but can happily bring the session to you or local park if allowed. Virtual pt also available.
Can I cancel if it’s raining for our personal training session?
There is a 24 hour cancellation policy on all sessions. I train in all weather unless unsafe to do so. There are some covered areas in the park where I train if needed.
I am still unsure which fitness program is most suitable for me?
I absolutely understand how scary and confusing it can be at first. I advise you to book a free no obligation chat where I can talk you through each programme, duration, benefits and suitability to your time and budget.
I am not in the central London area can you come to me for personal training?
I can travel to you if within the London area but a supplement of 50% will be added on to the cost. In this instance virtual personal training may be a good fit for you.
I have an injury so can my personal training programme be adapted to accommodate this?
Yes absolutely, I will work with your third party healthcare advisor to ensure we are supporting healing with your injury.
How are the programmes delivered?
This is something we will discuss as each programme differs. I offer online, face to face, and group coaching. You will have workshops, cheat sheets, workbooks and recipe guides to help you map on each part of your wellness journey making it as effective and user friendly as possible.