Programs & Courses

Training & Fitness: The Strong Beyond 50 Formula™

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Purposeful programming for women who want more than generic workouts.

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Not all training is created equal.

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Many fitness apps, AI-generated programs, and even some coaching services deliver the same workouts to everyone. They follow predictable templates, usually based around bodybuilding-style training, automatically increasing weights or repetitions according to a predetermined formula, or using AI to quickly generate workouts without considering the individual.

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These approaches are designed to deliver generic workouts to as many people as possible, with minimal customisation (work) for the trainer. 

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​The Strong Beyond 50 Formula™ is different. Your training is designed around what is right for you, your body, your life, and your goals. You are challenged at your own pace, with progression based on how you are responding rather than following a fixed formula.

 

Developed through 15 years of coaching women, the Strong Beyond 50 Formula™ is evidence-informed programming that develops the physical qualities you need to improve your health and wellbeing, move confidently, and enjoy the activities you love, now and for decades to come.

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You don't need to spend hours in the gym to make meaningful progress. The Strong Beyond 50 Formula™ focuses on purposeful, efficient, and effective training that fits into your life.

 

Training That Evolves With You

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Thoughtfully designed around your goals, your experience, and the activities you enjoy. 

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You may already be exercising and putting in the effort, yet your progress has stalled.

Perhaps you're frustrated that your strength and fitness are no longer improving, you're unsure how to progress, or finding that what once worked is no longer working.

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This is common when following generic or random workouts and programs that lack a clear purpose and progression.

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The Strong Beyond 50 Formula™ is not a collection of generic templates or random workouts. 

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I personally design your training programs, creating purposeful progression and the guidance needed to help you develop the physical qualities required for your goals.

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Key Training Elements

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Workouts are carefully developed to integrate the key elements needed to build strength, fitness, resilience, and the capability to support everyday life, recreational activities, and sports performance.

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Your programming includes appropriate exercises and progressions designed to:

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• Promote muscle health, improve body composition, and the physical capacity to do the things you enjoy.

• Support stronger, healthier bones.

• Improve cardiovascular fitness, endurance, and heart health.

• Develop power, agility, balance, coordination, and whole-body stability.

• Enhance mobility and recovery so you can train effectively without constantly feeling depleted.

• You will never be forced to do an exercise you dislike simply because it is on a program. Your training will be effective, but it will also suit your likes and dislikes. 

 

Who This Is For 

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The Strong Beyond 50™ Formula™ is for women aged 35–65 who want more effective training to fit their goals, body, and lifestyle.

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Many women have tried group fitness, YouTube workouts, or generic workout apps but are looking for something more strategic, especially when what they were doing stopped working, felt repetitive, or left them exhausted without meaningful progress. This is for women who: 

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• ​Have a baseline level of physical capability and mobility.

• Have an active lifestyle, whether that comes from strength training, walking, gardening, yoga, Pilates, hiking, riding, or other activities.

• Want training designed around your goals, experience, equipment, and life.

• Want to build strength, fitness, confidence, and capability through progressive training.

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This May Not Be The Right Fit If:

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• You want a short-term challenge rather than a purposeful approach to training.

• You are looking for a generic program designed for anyone and everyone.

• You are not ready to actively participate in your own progress.

• You view exercise primarily as a punishment tool or a way to burn calories.

• You’re looking for long, slow sessions, or extreme high-intensity workouts that leave you completely exhausted.

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This is not suitable for:

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• Clinical weight loss.

• Injury rehabilitation.

• Post-clinical exercise programming.

• Conditions requiring therapeutic exercise prescription.

• Very low movement capacity requiring step-by-step supervision.

 

If this applies to you, I will recommend you see an Exercise Physiologist as an appropriate starting point.

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The Strong Beyond 50 Formula™ Coaching Options

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​1. Signature Programs

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For women who want a structured program built around a specific goal or activity.

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Each Signature Program follows the Strong Beyond 50 Formula™ and provides purposeful, progressive training built around a specific goal or activity. While not individually tailored, every program incorporates the same evidence-informed training principles to help you build strength, fitness, confidence, and physical capability. They include the following: 

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Strong Beyond Foundations™ - Learn how to strength train effectively at home and gradually build confidence to train in the gym. Whether you are new to strength training or returning after time away, this program provides the structure, guidance, and progression needed to develop the skills and confidence to train effectively. Learn how to perform key movement patterns, understand how to progress your training, and build a strong foundation to support your long-term fitness goals.

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Strong Beyond Trail™ - Specific strength and conditioning designed for women who want to improve their hiking and trekking. Whether you are preparing for longer distances, steeper ascents and descents, uneven terrain, or carrying a heavier backpack, your training is designed around the physical demands of hiking and trekking.

Develop the strength, cardiovascular fitness, balance, agility, mobility, and whole-body stability needed to move with greater confidence and resilience on the trails.

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Strong Beyond Yoga™ - Even dedicated yoga practitioners who attend classes consistently for years can reach a point where progress slows. Yoga alone does not reliably develop the foundational strength, force capacity, and power required for many of its more physically demanding movements. Without these underlying physical qualities, poses may feel unstable, transitions are challenging, and progress can plateau despite consistent practice. 

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As a yoga teacher, I can help you develop the strength, power, stability, and control needed to progress more demanding aspects of your practice, by building the physical capacity to allow you to move with greater confidence, control, and capability.

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Strong Beyond Equestrian™ - Horse riding is often reduced to “core strength”, but you actually need the ability to control your entire body while it is being challenged by changes in speed, direction, rhythm, and movement. Develop whole-body strength, power, stability, coordination, and agility needed to maintain balance, respond quickly, and stay controlled through the unpredictable demands of riding. ​​

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Strong Beyond Menopause™ - For women who want to reconnect with their strength, confidence, and capability during midlife and beyond. ​Your body changes through perimenopause and menopause, but that does not mean accepting decline or stepping back from the activities and lifestyle you enjoy. With purposeful, progressive training, you can continue building strength, supporting your health, and feeling confident. 

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Strong Beyond Work™ - Price on application - Designed around your individual work demands and training needs.

 

With my background as an OHS and Return to Work professional, I’ve seen firsthand how the physical and psychosocial demands of work can impact your health, wellbeing, and ability to perform at your best. Whether you spend your day sitting at a desk, standing for long periods, performing repetitive movements, or managing demanding tasks, your work requires specific physical capabilities.

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With a strong foundation in injury prevention principles and early intervention, this program supports musculoskeletal health before issues become more serious. My approach doesn’t replace clinical care or treatment, but focuses on improving strength, movement patterns, and daily habits that support a healthier, more resilient worker. ​By addressing issues early, before they escalate, Strong Beyond Work™ helps you stay active, capable, and better equipped to manage the demands of your role. With a targeted approach based on your specific tasks, it goes beyond general fitness to support the physical demands of your working life.

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​Summary - What You Get in Your Signature Programs

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• Time-efficient, effective workouts suited to your energy, ability, and joint health.

• Strength, power, fitness, bone health, mobility, cardio, agility, and recovery included at your level without punishing intensity.

• Continue progressing at your pace. 

• Workouts carefully and thoughtfully designed around your goals and needs.

• Programming for home training, or commercial gym. 

• Available for:  

  • Beginner, (less than 1 year of regular strength training).

  • Intermediate (1 - 3 years of regular strength training).

  • Advanced (3+ plus years of regular strength training).

• Instructional videos and technique guidance.

• 4-weekly comprehensive check-ins via Google Forms.

• Initial 12-week commitment. After completing your first program, you can continue for another 12 weeks (with progressions), move to another Signature Program, or upgrade at any time to Individual Tailored Fitness Programming.

• Payable via secure GoCardless Weekly Direct Debits.

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2. Individual Tailored Fitness Programming

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For women who want the highest level of personalisation and coaching. 

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I personally program your workouts each week around your goals, training experience, current fitness, available equipment, lifestyle, and the activities that matter most to you.

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This coaching option includes everything in the Signature programs, plus: 

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• Weekly personalised workout programming with up to five workouts per week. 

• Workouts built around your available equipment, whether you train with a pair of dumbbells, in a dedicated home gym, or in a full commercial gym.

• A 4-weekly comprehensive check-in to monitor your progress and feedback.

• A 4-weekly one-to-one Zoom session / assessment.

• Ongoing programming adjustments based on your progress, goals, and feedback.

• Coaching and guidance throughout your training.

• Ability to send videos to me for assessment of technique (once every 4 weeks). 

• 6-month coaching commitment to allow time for meaningful adaptation, progression, and results.

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Coaching App Features Include: 

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• Easily view workout instructions including exercise videos, cues, and alternative exercises where needed.

• Flexible workouts so you can rearrange scheduled sessions to suit your life.

• Complete and log workouts easily and track your progress over time.

• Upload private progress photos if desired without sharing publicly.

• Track private metrics for a complete picture of your training progress.​