PRIME - A 8 Week Online Health & Fitness Programme for Menopause Midlife Women - £127.00 
PRIME is a 8 Week Health, Fitness & Weight Loss Programme for Midlife Women. 
PRIME was created to empower the midlife woman with daily educational talks on menopause-related issues and a clear lifestyle strategy to improve health, confidence, well-being and quality of life. 
As you go through the programme you will be given an understanding of the effects of menopause and declining hormones so you can take an empowering and proactive approach to healthy ageing. 
Are you struggling with menopause, unexplained weight gain, midsection weight gain, low mood, poor sleep quality, loss of fitness, joint pain and a whole host of health and wellness niggles? 
PRIME 2021 is a ground-breaking weight loss, wellness and optimum health programme for midlife women. 
Women who are in the Menopause Life Phase and are experiencing; 
Night Sweats 
Mid-Section Weight Gain 
Body shape change 
Brain Fog – Low Mood / Depression 
Mood Swings – Anger/Sadness/Emotions 
Digestion issues 
PRIME Is a Fitness, Nutrition and Weightloss Programme For Women In The Menopause Phase of Life. 
Programme Handouts 
Menopause Meal Plan 
Prime Shopping List 
Improve Cardiovascular Fitness & Health 
Improve Bone Density 
Improve Mental Cognition 
Improve Muscular Strength & Endurance 
Improve Stress Management 
Improve Metabolic Rate 
I teach a proactive approach that includes small daily tips you can use to reset and get the results you want. It’s fun and empowering. 
PHASE 1.  
Simple easy to follow day by day habit and health stacking. Contains an informative and educational video addressing an area of menopause and how it may be affecting your health and wellbeing. 
1. Preparation, Mindset, Identifying Symptoms – Overwhelm & How to Take Back Control. 
2. Healthy Habits & Non-Negotiables – Reset Your Midlife Lifestyle. 
3: Menopause Nutrition & Weightloss Introduction to The Right Approach for You. 
4: Declining Hormones & Sleep Introduction. 
5: Stress & Weight gain. The Quality of the food we eat. 
6&7: Recap over Healthy Habits, Planning YOUR Life, Lifestyle Tips to Help Your Brain. 
Contains a Daily Prime Workout 
PHASE 2.  
The Accelerated Nutrition Plan for increased results. 
Tweak and personalise your plan for week 2. 
Understanding which hormones are fat-burning hormones and which are fat-storing. 
The effects of Oestrogen and Insulin Resistance 
PHASE 3.  
Elimination & Rebalance Plan Introducing new foods into the diet. 
Understanding Metabolism. 
How to Up regulate your metabolism. 
How to Kickstart a sluggish metabolism. 
PHASE 4.  
7 Day Sprinter – To accelerate Fatloss 
A unique 7-day protocol introducing carb cycling, intermittent fasting, and crescendo fasting for enhanced health, fat loss and reduced inflammation. 
How to Manage Cortisol. 
Stress and Midsection weight gain. 
Endocrine disrupters - the impact of Environmental Toxins. 
PHASE 5.  
Super Sprinter 
An enhanced version of the Sprinter programme with daily protocols to get you feeling and looking amazing. This is a revolutionary week. 
Should you take supplements? 
What supplements and why? 
Everything you need to know about supplements for enhanced health and wellbeing. 
PHASE 6.  
The MY FITNESS PAL CHALLENGE and tracking – is this for you? 
Have you plateaued? 
Are you eating in a deficit? 
How to smash through a plateau. 
Emotional triggers. 
Food Behaviour. 
Long term adherence. 
PHASE 7.  
Are you struggling with your gut? 
Gut Health and Brain Health. 
Eating to feel good mentally. 
How to stop overeating and mindless eating. 
PHASE 8.  
Elimination and Rebalance Plan Fitting Kick Start eating into your lifestyle. 
Eating out. 
Family eating. 
Social events. 
High On Life. 
PHASE 9.  
Food and Mood 
Eating for happiness, focus and positivity. 
How what you eat affects your mood, thoughts, emotions, positivity and ultimately happiness. 
Brain Health and Clarity. 
PHASE 10.  
Continuation and Maintenance Plan. 
Women’s Health Talk. 
How to live the PRIME lifestyle and enjoy life to the full without putting weight back on and understanding how to manipulate your metabolism and hormones going forward. 
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