About the Program
This 12-week Women's Wellness Mastery Program is designed to address the unique challenges that come during Peri/Menopause/Post-Menopause. This program is all inclusive and is suitable for women generally between the age of 35 and 65. Recognising that many women struggle to find reliable and effective information on managing their symptoms, I have developed a comprehensive, fully holistic program. This program brings together top experts in fitness, women's health, nutrition and dental hygiene to offer a structured, supportive environment where you can achieve real changes. Take control of your health and wellbeing during menopause with my comprehensive fitness program, specifically tailored to meet the unique needs of women in this transition. This program is designed to improve your energy levels, help you lose body fat, build strength and muscle mass, boost your confidence, improve your sleep and recovery, make you feel more comfortable and empowered in your own body, and rebuild trust in your body.
Dave Hurley, Online Personal Trainer/Fitness Coach & Resistance Band Training Specialist
Why This Program Is Special
Perimenopause/Menopause/Post-Menopause is a significant transition that can impact nearly every aspect of health and wellbeing. Many women find themselves facing new health challenges, often with little guidance on how to respond. My program is special because it directly addresses these challenges with proven strategies that encompass physical fitness, nutritional balance, and expert knowledge on menopause itself. Navigating any symptoms you may encounter can be overwhelming. That's why I've assembled a team of four leading experts to support you every step of the way. Over the course of 12 weeks, you'll engage in resistance training tailored to alleviate any symptoms, receive dietary plans from a professional nutritionist, gain insights from a women's health expert who understands the medical and emotional aspects you may encounter, and a dental health specialist who will advise how to optimise your oral health during this stage of life.
Transformative Benefits
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Physical Health:Resistance training has been scientifically proven to help maintain bone density, increase muscle mass, and reduce the risk of chronic diseases like osteoporosis and heart disease, which become more prevalent during menopause. Regular exercise can also significantly alleviate symptoms such as hot flashes, night sweats, and joint pain.
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Nutritional Support: Proper diet and nutrition play a crucial role in managing menopause symptoms. Our program includes personalised meal planning that not only aims to optimise your health but also ensures you enjoy what you eat. A balanced diet can help stabilise hormones, improve metabolism, and enhance overall energy levels.
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Expert Guidance: With Ashleigh, our menopause expert, you have a dedicated resource for all your menopause-related questions. Whether you're experiencing emotional swings, sleep disturbances, or physical symptoms, Ashleigh's expertise will help you understand and manage your menopause journey more effectively.
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Emotional and Mental Wellbeing: Menopause can also affect your mental health. This program provides strategies to cope with anxiety, depression, and mood swings. Engaging in regular physical activity and having access to a supportive community can improve your mental health and enhance your quality of life.
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Dental Hygene:“A Smile Worthy Menopause,”Bernie Ffrench advises you on your journey to optimal oral health during menopause.
Online Group Fitness Classes
Participate in two 30-minute classes per week.
Enjoy a group induction class to master resistance band exercises.
Receive a personal resistance band for versatile, at- home training.
Nutritional Meal Plan
Nutrition is an integral part of any fitness regime. My program includes comprehensive meal plan consultations from Fiona Staunton, a professional Menopause Chef, designed to align with your fitness goals and meet your dietary needs during menopause. This plan is easy to follow and packed with delicious, nutrient-dense meals.
Menopause Educational Masterclasses
Content: “Knowledge is power. As part of my program, you will have access to a series of Menopause Educational Masterclasses, hosted by Ashleigh Tobin, a Menopause coach. Learn more about what your body is going through and how to manage your symptoms."
Meet the Experts
Dave Hurley, Online Trainer/Fitness Coach
As an experienced online personal trainer & fitness coach, I specialise in resistance band fitness training, and I am passionate about helping busy people ,both male and female, achieve their fitness goals. In particular, I work with women in their 40’s and 50’s who are going through peri-menopause & menopause, to help them thrive during this challenging stage.I also collaborate with Sims IVF clinics as their fitness advisor. With my customised online one-to-one and group training programs, you'll experience the unique benefits of resistance band workouts right from the comfort of your home or office.
Ashleigh Tobin, Women's Health Expert
Ashleigh Tobin has dedicated over 30 years to the fields of health, conventional and complementary medicine, nursing, pharmaceuticals, and personal development. Specialising in perimenopause and menopause management, Ashleigh combines her extensive background in nursing, neurolinguistic programming, and stress management to deliver nurse-led, educational, and real-life sessions on thriving in your 40s and 50s. Her dynamic approach helps women regain their health, hormones, and motivation, ensuring they don't just cope with menopause, but thrive through it.
Fiona Staunton, Nutrition Expert
Fiona Staunton, a Ballymaloe-trained Chef with a degree in education from Trinity College, brings her passion for whole foods and healthy cooking to our program. Running a 6-week menopause-focused cooking program, Fiona shares her culinary skills through engaging demonstrations, emphasising practical, no-nonsense approaches to meal preparation. Her sessions make healthy eating accessible and enjoyable, even for those with the busiest schedules.
Bernie Ffrench, Dental Hygiene Expert
Dental Hygiene Champion | C.E.O. Wellbeing Advocate | Rheumatic Conditions |Menopause Awareness Leader for a Smile Worthy Menopause.
Bernie has a robust lived and career experience of elevating the standards of oral health care and wellbeing for her valued patients with self management strategies, clinical dental hygiene approaches, acupuncture and as a certified leader in Workplace Health and wellbeing brings a depth of knowledge to her offerings, and as a facilitator for LIFT Ireland, continues to dedicate her passion to uplifting others. Her passion lies in advocating for a C.E.O. (Comprehensive, Empathetic, and Outstanding) level of overall well being, not just for dental patients but as part of a connected health community.
12 Week Program Schedule
Schedule
Dates
Fitness Training Plan
Participate in two 30-minute classes per week.
Enjoy a group induction class to master resistance band exercises.
Receive 1 personal resistance band for versatile, at- home training.
Nutritional Meal Plan Consultations
– Monthly Sessions: 3 x 1 hour
– Menu Planning: Planner
– Shopping List Template: Provided
– Dishes Cooked: Staples and snacks (3), Nutritious summer salads (3)
Menopause Masterclass Consultations
Fortnightly Sessions: 6 x 30 minutes
Topics:
1. Perimenopause and Menopause – Am I in it?
2. Perimenopause and Menopause – How can I feel better?
3. Health in the mid-50s and beyond – What to watch out for?
4. Improve Energy–at every age and stage
5. Have deep, refreshing sleep – because who doesn't want this?
6. How you and your GP can help you thrive at every age and stage?
Oral Health Consultations
1. Menopause and Oral Health: Deciphering the Connection
2. Self-Advocacy in Dental Health Management
3. Future-Proofing Your Smile: Dental Wellness Practices for Menopausal Women
Fitness Training Plan
– Fitness Classes: 2 x 30 min weekly
– Sessions: Monday and Thursday mornings at 7:30 am – 8:00 am
– Initial Class Induction: 1 x 60 minutes at 7:30 am–8:30 am
Dates for Nutrition Consultations
– Tuesday 8th October: 7 pm–8 pm
– Tuesday 12th Nov: 7 pm–8 pm
– Tuesday 10th Dec: 7 pm–8 pm
Dates for Menopause Consultations
– Wednesday 9th Oct: 7:30 am–8 am
– Wednesday 23th Oct: 7:30 am–8 am
– Wednesday 13th Nov: 7:30 am–8 am
– Wednesday 27th Nov: 7:30 am–8 am
– Wednesday 04th Dec: 7:30 am–8 am
– Wednesday 18th Dec: 7:30 am–8 am
Dates for Oral Health Consultations
– Friday 18th Oct 7:30am-8am
– Friday 22th Nov 7:30am- 8:00am
– Friday 20th Dec 7:30am-8:00am
Cost of the Programme
– Total Cost: €690 per person
– Start Date: Tuesday 1st October 2024
– End Date: Friday 20th December 2024
If you have any questions or queries I will be delighted to address them. Simply click the button to get in touch today.