Programs and Courses

Momentum Membership

An all-in-one online health membership delivered from my coaching ecosystem

$49 Monthly Membership

Your complete monthly lifestyle hub for flexible workouts, practical nutrition, and habits. Momentum Membership provides flexible on-demand workouts, recipes, and guidance to support healthy ageing, fat loss, fitness, and strength.

If you're looking for something more strategic than generic apps, or if previous routines stopped working, felt repetitive, or left you exhausted without meaningful progress, this is for you. You deserve a personalised approach with an app that makes looking after your health simple and achievable.

Tired of trying every app out there?

Designed for thousands of people, mass market apps often give you endless content but little direction and ignore the whole spectrum of training women over 40 need. Most dump massive content libraries and generic, AI-generated meal plans that don't suit your preferences. Generic ingredients, US food databases, and non-seasonal meals - like cold summer salads in the middle of winter. You shouldn't have to waste time scrolling through hundreds of random recipes in your 'meal plan' just to find something your family will actually eat.

Momentum Offers a New Approach

No random workouts. No arbitrary meal plans. No punishment exercise. Australian food and measurements.

The Momentum Monthly Membership gives you clear direction across training, nutrition, behaviour, and daily movement from day one. You’ll notice tangible improvements in your strength, energy, and body composition every month. Keep building momentum and consistency as long as you remain a member, while embedding sustainable strategies for long-term change.

Training

Progressive Programming: Workouts are customised to your experience, with monthly progressions to support ongoing development. You'll only see workouts suited to your level in the portal. If your program doesn't feel like the right level for you at any time, DM me and I'll adjust it for you, stress-free.

What the Workouts Deliver: Most fitness programs separate strength, power, fat loss, agility, and strong bones into individual programs. You finish eight or twelve weeks, then wonder what to do next, if you even lasted that long.

Momentum is different. It combines the spectrum of training you need for long-term health and performance, with fun, energising workouts - flexible enough to fit into your life without needing to spend 90 minutes at the gym every day.

Whether you want to learn to strength train effectively or you're an advanced trainee looking for something that gives you results, your training is designed at your level, carefully planned, intentional, and balanced with recovery. A variety of formats, including sets and reps, supersets, HIIT, HILIT, and EMOM, keeps training interesting, fun, and challenging. You'll work hard with intention, but finish feeling energised and capable, not wrecked. It's a burpee-free zone, unless you love burpees!

Choose from Home Dumbbell or Gym pathways.

Nutrition

Around 20 New Recipes Every Month: Delicious, balanced, and practical options across breakfast, smoothies, snacks, lunch, dinner, and dessert.
Flexible: Easy to adjust for dietary preferences, and no need to cook separate meals for yourself.
Smart Meals: Assembly strategies like portion plates, nourish bowls, and themes so you can build nutritious meals effortlessly without a recipe.
Family-Tested: It’s not just pre-purchased recipes – I include my own favourites created over years of cooking nutritious meals for the family that are quick and easy, using what you have in the pantry and fridge.
Fast & Simple: Designed to fit into your busy schedule without sacrificing time, energy, and effort in the kitchen.
No extremes: Not another diet, no cutting entire food groups, no starvation calories, no good and bad foods, no asking if you're 'allowed' to eat something you love.
Bite-Sized Resources: Learn about your metabolism, macros, and terms such as TDEE, BMR, Deficit, Surplus, CICO, and more so you have the right information instead of arbitrary calorie targets.

Weekly Habits and Health Education

Go beyond generic advice with a weekly habit focus across nutrition, daily activity, recovery, sleep, stress, and behaviour change. Includes checklists and in-app learning resources that explain what to focus on and why, without overwhelming you with endless notifications.

Smart Daily Movement Strategies: Simple, actionable ways to increase your daily N.E.A.T. and start to incorporate 'exercise snacks' and VILPA - Vigorous Intermittent Lifestyle Physical Activity. It's much deeper than simply '10k steps'.

Your Membership, Your Starting Point

Momentum isn't a one-size-fits-all workout library. The Pre-Coaching Questionnaire must be completed as the first step, and to enable me to set up your program.

New content is released monthly according to your membership start date. Previous content remains available while you're a member, so you can revisit resources as needed.

Results and Details

Body Composition Changes: In just a few weeks, start to feel leaner, firmer, and more comfortable in your clothes as you reduce body fat, and start to build lean muscle mass.

Support stronger, healthier bones.
Improve Cardiovascular Fitness: Through incorporating anaerobic and aerobic training.
Develop Athletic Ability: Start to improve power, agility, balance, coordination, and whole-body stability as your strength training progresses.
Enhance Recovery: Improve recovery as you train effectively without feeling depleted.
Enjoy Workouts: Never be forced to do an exercise you dislike.
Support Digestion and Gut Health: Boost energy and vitality, fuelled by improved nutrition, and workouts that leave you feeling energised and accomplished.
Build Momentum and Consistency: Workout and lifestyle habits you can keep building on, so you never have to start again on Monday.

One Weekly Habit Focus: Master one key habit at a time to build long-term progress without feeling overwhelmed. The habits relate back to the educational topics.
One Central Hub for Everything: Keep all your metrics, private progress photos, workout logs, habits, and resources in one place. Integrates seamlessly with smartwatches and fitness apps including Apple, Samsung, Garmin, MyFitnessPal, Cronometer.
In-App Messaging: While this is not 1-1 coaching, you can Direct Message me within the app during Business Hours (9.30 am - 4.00 pm Mon-Fri) if you have any questions about the program or app.
Two Calendar Month Minimum Commitment then rolling monthly membership. Cancel at any time after minimum commitment with 7 Days' notice in writing before the next payment.

Please note: Body composition goals can include looking firmer and improving muscle definition without aiming for a bodybuilding or physique competition look, which requires a degree of training, nutritional precision, time, and sacrifice well beyond what this membership offers.

How to Get Started

Momentum Programs

Online Training & Fitness

The Strong Beyond 50 Formula™

Not all training is created equal

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

The Strong Beyond 50 Formula™ is different. Programming is thoughtfully designed around your goals, your experience, and the activities you enjoy. Your training is designed around what is right for you, your body, your life, and your goals, not a generic formula.

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. 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.

Key Training Elements

Delivered through our Momentum Programs, 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. It includes appropriate exercises and progressions designed to:

Promote muscle health, improve body composition, and the physical capacity to do the things you enjoy.
Support stronger, healthier bones.
Improve cardiovascular fitness 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

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

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:

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.

Momentum Program Options

Each Momentum 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 training principles to help you build strength, fitness, and confidence. They include the following:

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.

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.

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.

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.

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.

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.

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.

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.

Summary - What You Get in Momentum

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 Debit.

This May Not Be The Right Fit If:

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, or extreme high-intensity workouts that leave you completely exhausted.

This is not suitable for:

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.