Are You Feeling Like Your Body Isn’t Playing Fair Anymore?

If you’re a woman over 40, you might be noticing some unwelcome changes: weight that won’t budge no matter how hard you try, energy levels that crash mid-afternoon, or a growing sense of frustration as your usual routines no longer work. Sound familiar? You’re not alone.

Your body is potentially changing, and thats normal. Hormonal shifts, a slower metabolism, and the demands of daily life can make it feel impossible to prioritise your health. But here’s the thing: your strongest, healthiest self isn’t behind you. She’s waiting to emerge.

This Isn’t Just Another Fitness Programme

“Strong & Thriving” is designed specifically for women like you—women who want to feel energised, confident, and in control of their bodies again. This isn’t about quick fixes or punishing routines. It’s about creating a sustainable, empowering approach to your health that fits into your life and delivers real, lasting results.

 

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Hormonal Chaos:

Tired of mood swings, disrupted sleep, and energy crashes? We’ll implement hormone-smart strategies to balance your energy and help you feel like yourself again.

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Stubborn Weight and a Sluggish Metabolism

Say goodbye to feeling stuck. With a focus on strength training and tailored nutrition, you’ll build lean muscle and reignite your metabolism, making it easier to lose weight and keep it off.

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Frustration with Fitness

Whether you’re new to strength training or a seasoned pro, we’ll create a plan that’s achievable, enjoyable, and tailored to your body’s unique needs.

 

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Nutritional Confusion

No more guesswork or fads. You’ll learn how to fuel your body in a way that supports your goals and your lifestyle, with practical tips and delicious recipes.

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Overeating or Undereating (Caloric Imbalance)

Struggling to find the right balance? Whether it’s dealing with cravings, emotional eating, or restrictive habits, we’ll help you develop a sustainable approach to eating that supports your goals.

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Feeling Overwhelmed and don’t know where to start

Life is busy, but your health doesn’t have to take a back seat. We’ll focus on small, manageable changes that fit seamlessly into your routine.

 

What You’ll Get in the Programme:

This programme is your ultimate toolkit for success, designed to make you feel empowered, energised, and in control of your health. Forget cookie-cutter solutions—this is about building a life you love, with tools that adapt to you and your goals.

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Hormone-Smart Nutrition Plan

  • Learn how to eat in a way that supports your unique hormonal needs, boosting energy and promoting fat loss without restrictive diets.

  • Delicious, practical meal ideas that make healthy eating enjoyable and sustainable for you and your family.

  • Strategies to overcome cravings, emotional eating, and find balance—so you’re always in control of your nutrition.

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Personalised Fitness Plan

  • Workouts that are efficient and effective—no endless cardio or wasted time. Just smart, strength-based routines designed to fit seamlessly into your busy schedule.

  • Low-impact options that prioritise joint health, so you can stay strong without risking injury.

  • Flexible choices to match your lifestyle—whether you’re working out at home or at the gym.

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Lifestyle & Wellness Support

  • Tools to improve sleep and manage stress.

  • Practical tips for staying consistent when life gets hectic.

  • Guidance on navigating pre-perimenopause with confidence.

 

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Empowerment Through Education

  • Learn how to work with your body, not against it, through easy-to-digest resources and tutorials.

  • Gain confidence in your fitness and nutrition choices, removing the guesswork for good.

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Time-Saving Workouts

  • Efficient, results-driven sessions designed to fit into even the busiest of schedules.

  • Options for home or gym workouts, ensuring accessibility wherever you are.

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Progress and Accountability Tools

  • Weekly 1:1 check-ins to keep you on track and motivated.

  • Access to a private community of like-minded women for support and encouragement.

  • Clear progress tracking to monitor your journey and celebrate your wins.

 
 
“He listens and actually cares, and has filled me with so much confidence because he believed in my potential. Mark’s 24/7 support is second to non, he not only helps in session he’s always on hand to offer advice. ”
— Stacey
 
 
 

A coach that isn't like the usual Instagram influencers

 

Hundreds of women, just like you, have trusted me to help them reclaim their strength, energy, and confidence. Why? Because I don’t try to fit your life into some rigid, one-size-fits-all fitness plan. Instead, I create a tailored approach that works with your life – whether it’s managing a hectic schedule, navigating hormonal shifts, or simply carving out time to prioritise you for a change.

Let’s be real – the fitness world is packed with young trainers who may have all the energy in the world but little understanding of the realities of your life. I’m not here to preach unrealistic expectations or expect you to train like someone who has endless free time. With over 27 years of experience, I bring not just knowledge but empathy and perspective – I get what it’s like to balance everything life throws at you while still wanting to feel strong, energised, and confident.

This isn’t about becoming someone else – it’s about becoming the best version of you.

 
 
 
“I have had several surgeries and each time Mark is there to ready help me get back on track. He helps adapt workouts and makes training fun”
— Nikki
 
 

Blueprint Structure

This blueprint is about more than just workouts and meal plans. It’s about understanding what’s happening in your body and giving you the tools to work with it—not against it. It’s about taking back control, building habits that last, and finding joy in the process.

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Step 1 - Discovery & Goal Setting

We’ll start by understanding your unique challenges, goals, and lifestyle. Together, we’ll set realistic and exciting targets that reflect what you want to achieve.

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Step 2 - Foundation Building

Establish the basics of movement, nutrition, and mindset. This is where we create the framework for sustainable progress, ensuring you feel confident and capable.

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Step 3 - Hormonal Balance Boost

Implement strategies tailored to your hormonal needs to improve energy levels, sleep, and overall well-being. Learn how to track your body’s natural rhythms—whether it’s your menstrual cycle, perimenopause, or energy fluctuations—to optimise your workouts and recovery..

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Step 4 - Strength Activation

Dive into your personalised strength-training plan, focusing on exercises that build lean muscle, increase metabolism, and support joint health. Each session is designed to complement your body’s hormonal and energy cycles for maximum efficiency.

 

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Step 5 - Nourish & Fuel

Develop a flexible, protein-rich nutrition plan that works with your body, not against it. We’ll integrate the latest knowledge on how to fuel your body for energy, recovery, and hormonal health, ensuring you’re eating in a way that supports your unique needs.

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Step 6 - Resilience & Recovery

Incorporate recovery techniques and stress management strategies to ensure your body and mind stay strong and balanced. Special emphasis is placed on understanding how hormonal changes affect your recovery needs and adjusting accordingly.

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Step 7 - Community and Engagement:

You’re not in this alone. Throughout you’ll be part of a supportive community of women going through the same struggles as you. Providing motivation, and accountability, helping you stay on track.

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Step 8 - Thrive Mode

Celebrate your progress and transition into a lifestyle of strength and confidence. You’ll have the tools and knowledge to maintain your results and keep thriving for years to come, all while staying attuned to your body’s natural rhythms.

 

Ready to Thrive?

If you’re ready to stop struggling and start thriving, this is your moment. Let’s work together to create the strongest and most confidence version of you.

Take the first step and click below to book your FREE consultation to see whether this is a good fit for you.

 

Common Questions

  • You have me in your corner that's how. Most programmes take your money then leave you to go it alone. Success can be largely based on accountability (getting you to keep it up), I'm here checking in with you every single day until the end. Any issues I'm there for you. Plus, you'll be part of an online group with people going through the same struggles as you.

  • As strict as you want it to be. I'm not here to scold you and tell you off (sorry, not my style), I'm here to help and support you. Life can get in the way so if you need to relax a little bit off the programme that's cool with me. If you're struggling with anything I've got your back, we can work through this together. Just remember, the more effort you put in the more results you'll get.

  • You're in the wrong place if you want to get to single digit body fat percentages. Gaining a six-pack when you're in your 20's is tough never mind over 40. You will definitely lose some body fat but the workouts and eating principles are there to fit in to a normal working week. To get a six-pack you would need to say goodbye to your life. This plan isn't that.

  • Ideally we want you in the gym at least 2x per week and no more than 4. The main aim is consistency not living in the gym. Workouts can range from as little as 15 mins and up to 45 mins. If you're in the gym longer than 45 mins I've not done my job properly

  • This all depends on the type of injury it is. I can adjust the workouts based on your needs but ideally you should go see a sports therapist or physiotherapist before starting.Workouts are designed to give you the biggest bang for your buck so this means you'll be using a variety of resistance exercises and equipment. Not one single cardio machine, I promise.

  • HELL NO! Definitely not a diet. Think of it as principles to guide you to make better decisions. These principles will help you lose weight, feel amazing, improve your mood, have more energy, in fact the list is endless.

  • First off, This is NOT a diet, I promise. These are principles to guide you to a better body. Will it work, but that depends on you. Everyone is totally different from the rest so the results you get will vary. Its one of the reasons why I use principles to help people get the body they want. Certain diets work for certain people, if that's not you it won't work. Principles on the other hand can apply to absolutely everyone. So the more effort you put in the more you'll get out of it.

  • YES, most definitely. The programme is based on principles not actual foods to eat. If you don't like/or eat a certain food type don't eat it. You know what you like so go for that.