How it works:

1.⁠ ⁠Welcome & Lifestyle Chat (30 mins):

Goal: Build connection, understand needs, and set focus.

Topics to cover:

   •   Menopause symptoms (sleep, energy, mood, bloating, hot flushes)

   •   Lifestyle, stress, and recovery habits

   •   Medication or supplements

   •   Nutrition & hydration

   •   Exercise goals and comfort levels

Outcome:

   •   Set 1–2 small, realistic goals for the session or week (e.g., “add more protein” or “daily 10-min walk”).

2.⁠ ⁠Exercise / Movement (40 mins):

Goal: Improve strength, balance, and circulation while supporting hormonal health.

Warm-Up (5 mins):

   •   Shoulder rolls, hip circles, gentle twists

   •   Light vibration plate standing for circulation

Main Workout (25–30 mins):

Vibration Plate:

   •   Squats – slow and controlled

   •   Calf raises – circulation boost

   •   Side lunges or static holds – inner thighs + balance

   •   Core brace – engage abs and pelvic floor

Pilates Ring:

   •   Inner-thigh squeezes – ring between knees

   •   Bridges with ring – lift hips, engage glutes and pelvic floor

   •   Seated twists – gentle oblique/core rotation

   •   Arm presses – ring between palms, strengthen shoulders and core

Tips:

   •   Exhale on exertion and lift through the pelvic floor (“zip up”)

   •   Focus on controlled movement, posture, and breath

Cool-Down (5 mins):

   •   Light stretching for hips, legs, chest

   •   Deep breathing and relaxation

3.⁠ ⁠Lymphatic Massage (30 mins):

Goal: Support recovery, reduce inflammation, and promote relaxation post-workout.

Focus Areas:

   •   Legs → abdomen → arms → chest → neck

   •   Gentle rhythmic strokes toward lymph nodes

   •   Encourage slow, deep breathing

   •   Optional: dry brushing or essential oils (grapefruit, lavender, cypress)

4.⁠ ⁠Nutrition & Diet Plan (1 hour):

Goal: Create a balanced, personalised plan that supports hormone health and energy.

Discuss:

   •   Daily eating patterns & cravings

   •   Protein, healthy fats, fibre intake

   •   Hydration & supplements

   •   Blood sugar balance (reduce energy dips)

   •   Menopause-supportive foods: flaxseeds, oily fish, leafy greens, magnesium-rich foods

Outcome:

   •   Build a personalised daily meal plan (easy, realistic, sustainable)

   •   Set 2–3 small nutritional goals for the week

   •   Optional: provide printed or digital plan with recipes/shopping list

5.⁠ ⁠Wrap-Up (10 mins):

   •   Reflect on how client feels physically and emotionally

   •   Summarise next steps: exercise, diet, self-care focus

   •   Book next session or follow-up check-in