Peri-Menopause Health & Performance

Created for all levels by Rachael

Buy this course for a one-off payment


Introductory 30 day how to train, recover and eat as a midlife runner and triathlete

  • Hormone balancing strength workouts
  • How to stay injury-free
  • Stress relief techniques 
  • Plant based diet strategies 
  • Techniques to avoid weight-gain
  • Mental mood strategies to embrace the mid-life shift

About the course


A comprehensive four week introduction programme for female runners and triathletes going through perimenopause. It includes:

Eight on-demand strength workouts - plus an explaination of WHY a specific type of workout is better  for hormone balance, mood and weight-loss. 

Weekly Recovery assignments; every week, we will set a recovery technique to try every day for a week. You can feed back each week in our closed Facebook group.

Eight pre-recorded mobility and yoga sessions, including myofascial release.

Nutrition strategies including a downloadable PDF Nutrition as a Midlife Female Athlete guidelines.

This is aimed at introducing you to the concepts and reasons for changing how you train. We have a more comprehensive 90 Day programme, which also includes a free annual membership here. 

A 30 day programme with daily pre-recorded content under 30 minutes, PDF nutrition guidelines and live stream strength classes for midlife female runners and triathletes.

Please note that this programme is in a GRTW annual membership.  During Menopause Awareness Month you will also have access to my Kickass Midlife nutrition programme and app. 

About Rachael

Rachael has over fifteen years experience in strength training for women. An Age Group Triathlete for GB and 1st woman V40 Mumbai Marathon, she also has competed in Ironman. She has created weight-lifting and HIIT programmes that transform performance and help women to become stronger and more stable. 

Read more

Equipment required


  • Kettlebell or dumbell at least 8kg 
  • Foam roller 
  • Pilates ball
  • Light resistance band
  • Professional and relevant knowledge on running and coaching. Great online training course. Really enthusiastic people. Lovely to join the GRTW community.

    – Jenni, lawyer

  • Like many working mums, I find it a challenge fitting in all the triathlon training I need to do. Using this platform, I can always find a relevant workout and know that I will be using my available time to maximum effect.’

    – Rosalyn, celebrity agent

Peri-Menopause Health & Performance

Created for all levels by Rachael

Buy this course for a one-off payment


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