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6-week Peri & Menopause Program
A 6-week Pilates, Nutrition & Wellness Program to bring awareness to, and positively support the changes women experience during Perimenopause and Menopause.
As females, we experience change in our bodies at all ages and stages of life. Between the ages of 40 and 60, our bodies experience a new feeling of change we tend to ignore or suppress due to a lack of knowledge and communication. The Fluidform 6-week Program will incorporate a comprehensive workout and nutrition program, certified by a Musculoskeletal Physiotherapist and Nutritionist, designed to improve bone density, bladder function, sleep quality, digestive system, muscle and joint pain, moods and energy levels.
With age comes wisdom and life experience, yet I feel like a stranger in my own body. What exactly is happening to my body, and why is no one talking about it?
Fluidform founder Kirsten King–renowned for her 20 years experience teaching bodies of all types around the world–has witnessed one of the most natural and universal transitional periods shared by women over 40, yet one we are afraid to talk about, or even acknowledge it’s happening. What is clear to her, is the importance of exercise. Exercise has a significant impact on our physical and mental health during Perimenopause and Menopause – improving our bone density, bladder function, sleep quality, digestive system, muscle and joint pain, moods and energy levels.
The Peri & Menopause Program is free to all active Fluidform at Home members. You must be logged into your active Fluidform at Home account to redeem your free coupon code.
If you do not have an active subscription, sign up to Fluidform at Home or purchase the 6-week Peri & Menopause Program.
The 6-week comprehensive program includes:
- A 6-week Pilates & Exercise Plan with daily workouts, certified by a Musculoskeletal Physiotherapist, with specialised experience in bone, muscle and joint health.
- A 6-week Meal Plan with daily recipes, certified by a Nutritionist, with expertise in women’s health and hormonal balance.
- Virtual guidance by a team of senior Fluidform instructors.
- Access to trusted resources.
The program has been designed to provide information and awareness about the changes our bodies go through during Perimenopause and Menopause, and how we can positively support these changes through exercise and nutrition. This is a 6-week program, created by Kirsten King of Fluidform, to make a significant impact on your energy, mood and wellbeing through movement, nutrition, sleep, stress management and social interaction.
It is important to consider the difference between Perimenopause and Menopause. Menopause marks a woman’s final menstrual period, 12 months after your last period. Perimenopause is the transitional period before this, where our bodies undergo a series of hormonal and menstrual changes. While not defined by a specific change such as a loss of period, Perimenopause is often more difficult to “diagnose” and therefore, less commonly spoken about or “treated” through lifestyle factors. If you are between the ages of 30 and 55, it is likely that you, or someone you know, has experienced systems of Perimenopause. During Perimenopause, our bone and muscle density decreases, our pelvic floor muscles weaken and fluctuating hormones often bring weight gain, fatigue, disrupted sleep, poor digestion and emotional disturbance. Other symptoms include mood changes, headaches, night sweats, hot flashes, joint and muscle aches and PMS symptoms.
Exercise and functional movement – specifically balance work, mobility and stability exercises, plyometrics and resistance training – work together to effectively improve bone density, build muscle strength, support muscle and pelvic floor engagement and realign our bodies to reduce the risk of imbalances, pain and injuries.
During the Perimenopause stage, we recommend focusing on plyometrics (jumping, skipping), strength and resistance training for a low-impact, high-intensity workout to improve bone density, strengthen your pelvic floor muscles and ease the effects of fluctuating hormones on your physical and mental health.
When you reach Menopause, we recommend focusing on balance work, pelvic floor activation and mobility. As your bone and muscle density decreases, you are prone to injuries. Improving your balance, mobility and stability helps to minimise your risk of injuries, coupled with pelvic floor activation to improve your bladder function.
This Peri & Menopause 6-week program will bring awareness to these changes and resources to improve pelvic floor strength, bladder function, creating stronger, leaner bodies and rediscovering our motivation and confidence to feel the best version of ourselves, again.
This Program will address the key contributing lifestyle factors from two categories – how we “nourish” and how we “repair” our bodies. Within these categories, we will explore exercise, nutrition and social interactions as forms of “nourishment” and sleep and stress management as tools to reset and “repair” our bodies. When we consciously nourish and repair, we are able to positively support change.
Your body is shifting from fertility and reproduction to nourishment and conservation. With age comes wisdom, confidence, life experience and liberation. This program will remind you of your strength, identity and capability as you embrace these changes.
- To encourage open dialogue between us, as women experiencing this change
- Break down the ignorance & isolation around Perimenopause and Menopause
- To recalibrate your confidence and self-assurance
- To re-evaluate your health and fitness plan
- To renew your energy and motivation
During this time of change, it is important to consider the following five contributing factors to our health and wellbeing:
- Exercise
- Nutrition
- Sleep
- Stress Management
- Social interactions
This program will touch on all five pillars, with a specific focus on exercise and nutrition. How we move our bodies and nourish our bodies has a significant impact on our sleep and stress management. We hope to encourage social connections and interactions by bringing awareness of these topics into our community. A balance of nourishment and repairing are vital to feeling our best selves.
- A 6-week Pilates program of daily workouts
- A 6-week Meal Plan of daily recipes and weekly shopping lists
- Guidance on how to exercise for your body
- Nutritional guidance on herbs and nutrients for Peri & Menopause
You will need:
- Ankle Weights
- Swiss Ball
- Hand Weights
- Your Fluidform Equipment Pack (5 x resistance bands, small ball and a pair of discs)
- Skipping Rope
- Magic Circle
- Theraband (for Stretch workout)
The 6-week Peri & Menopause Program is available to purchase for all non-active and active Fluidform at Home subscribers.
The 6-week Peri & Menopause Program is free to purchase for all active Fluidform at Home subscribers. “Opt in” to the program via the website pop-up or via your Dashboard. You will receive an email with a link and code to purchase the program, free of charge.
If you are not an active Fluidform at Home subscriber, select from these two options below.
- Sign up to Fluidform at Home. Select from our Monthly, Quarterly or Yearly subscription options. All new 12-month (Yearly) subscriptions receive a FREE equipment pack, shipped worldwide. All new subscribers receive a Personalised Program. Once you have signed up, select Perimenopause or Menopause in your questionnaire to receive information about the program. You will receive an email with a link and code to purchase the program, free of charge.
- Purchase the 6-week Peri & Menopause Program via the Shop. You will have unlimited access to the 6-week program, which will remain on your Dashboard.