0/3
This Week
0
Day Streak
0
Total Workouts
0
Badges Earned
Current Program
Phase: Phase 1 - Foundation Building
Week: 1 of 12
0% Complete
Today's Focus
Rest Day - Great job resting!
Your body needs recovery to grow stronger.
Wellness Check-In
How are you feeling today?
Quick Actions
My Profile
Track your personal information and goals
Personal Information
Current Symptoms
Check the symptoms you're experiencing. This helps tailor your program.
My Goals
My Why
Write down why you started this journey. Read this when you need motivation!
12-Week Progressive Workout Plan
Your personalized journey from foundation to strength
Phase 1: Foundation Building (Weeks 1-4)
Home-Based • Building Confidence & Mobility
Focus Areas:
- Building movement confidence in your home environment
- Improving joint mobility and flexibility
- Establishing foundational strength patterns
- Learning proper breathing techniques
- Managing perimenopausal symptoms through movement
Workout A: Full Body Strength & Mobility
60 minutesBuild total body strength with joint-friendly exercises. Perfect for building confidence!
Warm-Up (10 minutes)
- Gentle joint circles (neck, shoulders, wrists, ankles)
- Cat-cow stretches (8-10 reps)
- Arm circles forward and backward (10 each way)
- Leg swings (front-back, side-to-side, 10 each leg)
- March in place (2 minutes)
Main Workout (40 minutes)
1. Wall Push-ups
Targets: Chest, arms, shoulders, core
3 sets × 8-10 reps • Rest: 60-90 seconds
2. Bodyweight Squats (Chair Support Available)
Targets: Legs, glutes, core
3 sets × 10-12 reps • Rest: 60-90 seconds
3. Standing Knee Raises
Targets: Core, hip flexors, balance
3 sets × 10 each leg • Rest: 45-60 seconds
4. Seated Rows (Resistance Band or Towel)
Targets: Back, shoulders, posture muscles
3 sets × 12 reps • Rest: 60 seconds
5. Glute Bridges
Targets: Glutes, hamstrings, lower back, pelvic floor
3 sets × 12 reps • Rest: 60 seconds
6. Standing Side Leg Raises
Targets: Hip abductors, glutes, balance
2 sets × 10 each leg • Rest: 45 seconds
Cool-Down (10 minutes)
- Full body stretching routine
- Deep breathing exercises (4-7-8 technique for hot flush relief)
- Gentle floor stretches (hamstrings, quads, chest, shoulders)
- Final relaxation pose (2 minutes)
Workout B: Cardio & Core
60 minutesBuild your cardiovascular fitness and core strength. Start building that stamina!
Warm-Up (10 minutes)
- March in place (2 minutes)
- Gentle torso twists (20 reps)
- Shoulder rolls forward and back (10 each)
- Hip circles (10 each direction)
- Light dynamic stretching
Main Workout (40 minutes)
1. Walking Intervals
Targets: Cardiovascular system, leg endurance
5 min steady pace → 2 min brisk pace (repeat 4 times)
2. Step-Ups on Stairs
Targets: Legs, glutes, cardiovascular fitness
3 sets × 8 each leg • Rest: 90 seconds
3. Dead Bug Exercise
Targets: Deep core muscles, stability
3 sets × 10 reps • Rest: 60 seconds
4. Standing Oblique Crunches
Targets: Obliques, core, balance
3 sets × 12 each side • Rest: 45 seconds
5. Bird Dogs
Targets: Core, back, balance, coordination
3 sets × 8 each side • Rest: 60 seconds
6. Wall Sits
Targets: Quads, glutes, mental endurance
3 sets × 20-30 seconds • Rest: 60 seconds
Cool-Down (10 minutes)
- Yoga-inspired stretches
- Child's pose (1 minute)
- Seated forward fold (1 minute)
- Spinal twist (each side, 1 minute)
- Relaxation breathing
Workout C: Mobility, Balance & Recovery
60 minutesGentle recovery day focused on mobility, flexibility, and mind-body connection. Perfect for managing symptoms!
Warm-Up (10 minutes)
- Gentle flowing movements
- Neck stretches (all directions)
- Shoulder shrugs and circles
- Ankle and wrist mobilization
- Standing body scan meditation
Main Workout (40 minutes)
1. Tai Chi-Inspired Slow Movements
Targets: Balance, mindfulness, joint mobility
10 minutes continuous flow
2. Hip Openers Sequence
Targets: Hip flexibility, lower back relief
5 minutes (various stretches)
3. Thoracic Spine Rotations
Targets: Upper back mobility, posture
3 sets × 10 each side • Rest: 30 seconds
4. Single-Leg Balance Holds
Targets: Balance, ankle stability, focus
3 sets × 20-30 sec each leg • Rest: 30 seconds
5. Calf Raises
Targets: Calves, ankles, balance
3 sets × 15 reps • Rest: 45 seconds
6. Gentle Yoga Sequence
Targets: Full body flexibility, stress relief
Cat-cow, child's pose, downward dog, warrior poses (modified) - 10 minutes
7. Pelvic Floor Exercises
Targets: Pelvic floor strength (important for perimenopause!)
3 sets × 10 reps (hold 5 seconds each)
Cool-Down (10 minutes)
- Restorative stretching (legs up the wall pose)
- Guided sleep meditation
- Body scan relaxation
- Final savasana (relaxation pose)
Phase 1 Tips
- Start slow: It's okay if exercises feel easy at first. We're building habits and confidence!
- Listen to your body: Joint stiffness? Take extra warm-up time. Hot flush? Cool down and breathe.
- Consistency over intensity: Three workouts per week is your goal. Don't skip!
- Modify as needed: Every exercise has easier versions. Never push through pain.
- Best times: Morning or afternoon workouts help with evening sleep quality.
- Stay hydrated: Drink water before, during, and after workouts.
Today's Workout
Let's get stronger together!
Exercise Library
Complete guide to all exercises with detailed instructions
Progress Tracking
See how far you've come!
Log Weight & Measurements
Weight Trend
Workout Calendar
This Month's Stats
Weekly Activity
Daily Wellness Log
Symptom Trends
Log Exercise Progress
Personal Bests 🏆
Strength Trend
Nutrition Guidance
Small changes, big results - let's improve your diet gradually
Smart Food Swaps
Replace ultra-processed foods (UPF) with whole food alternatives. Start with one swap at a time!
Perimenopause Nutrition Tips
🦴 Bone Health
Calcium & Vitamin D: Essential as bone density naturally decreases
- Dairy products (yogurt, cheese, milk)
- Leafy greens (kale, broccoli)
- Fortified foods
- Get 15 min sunshine daily
💪 Protein Power
Aim for 20-30g per meal to maintain muscle mass
- Lean meats, fish, eggs
- Greek yogurt
- Beans and lentils
- Tofu and tempeh
🌡️ Hot Flush Management
Foods to limit:
- Spicy foods
- Caffeine (especially evening)
- Alcohol
- Very hot beverages
💧 Hydration
Aim for 2-3 liters daily
- Water is best!
- Herbal teas
- Water-rich fruits (watermelon, cucumber)
- Limit sugary drinks
Daily Food Log
Today's Nutrition Score
Start logging meals to see your score!
Daily Trackers
🍎🥕🥦🍓🥗
Weekly Meal Prep Ideas
Simple, beginner-friendly meal suggestions to get you started
🍳 Breakfast Options
- Overnight oats with berries and chia seeds
- Greek yogurt with granola and sliced banana
- Scrambled eggs with spinach and tomatoes
- Smoothie bowl with protein powder
🥗 Lunch Options
- Chicken salad with mixed leaves and olive oil dressing
- Lentil soup with whole grain bread
- Tuna wrap with loads of veggies
- Quinoa bowl with roasted vegetables
🍽️ Dinner Options
- Baked salmon with steamed broccoli and sweet potato
- Stir-fry chicken with colorful vegetables
- Turkey mince with courgette noodles (zoodles)
- Bean chili with brown rice
🍎 Snack Options
- Apple slices with almond butter
- Carrot sticks with hummus
- Handful of mixed nuts
- Berries with a small piece of dark chocolate
Gym Confidence Builder
You've got this! Let's prepare you for the gym with confidence
💪 Remember: Everyone Started Somewhere!
That confident person you see at the gym? They were once exactly where you are now. The gym is YOUR space too, and you absolutely belong there. You're not "too old," "too unfit," or "too anything" - you're exactly right for starting YOUR journey.
Your First Gym Visit - Step by Step
Before You Go
- Choose a quieter time (weekday mornings or early afternoons are usually less busy)
- Book an induction session if your gym offers one
- Wear comfortable, breathable clothing
- Bring a water bottle and small towel
- Have your workout plan ready (screenshot it on your phone!)
Walking In
- Take a deep breath - you belong here!
- Check in at reception (they're used to new members)
- Ask for a quick tour if it's your first time
- Locate the changing rooms, water fountains, and toilets
- Take 5 minutes to walk around and get your bearings
During Your First Workout
- Start with machines you recognize from your home program
- It's OKAY to ask staff for help - that's what they're there for!
- Begin with lighter weights than you think you need
- Rest between exercises - don't rush
- Everyone is focused on themselves, not watching you
After Your Workout
- Congratulate yourself - you did it!
- Wipe down any equipment you used
- Note how you feel in your app
- Plan your next visit before leaving
- Treat yourself to something nice on the way home
Equipment Familiarization
Common gym machines and what they do - no need to feel lost!
🏃♀️ Treadmill
What it does: Walking/running cardio
Start with: Slow walk (3-4 km/h), then gradually increase
Safety tip: Use the safety clip and handrails until confident
🚲 Exercise Bike
What it does: Low-impact cardio, great for joints
Start with: Light resistance, 10-15 minutes
Perfect for: Warming up or recovery days
💺 Leg Press Machine
What it does: Strengthens legs, glutes, safer than squats initially
Start with: Just the platform weight (no added plates)
Good for: Building leg strength confidently
🪑 Chest Press Machine
What it does: Works chest, shoulders, triceps
Start with: Lightest weight to learn the movement
Replaces: Your wall push-ups progression
🎯 Lat Pull-Down Machine
What it does: Strengthens back and improves posture
Start with: Light weight, focus on squeezing shoulder blades
Great for: Upper back strength
🏋️ Cable Machine
What it does: Versatile for many exercises
Start with: Assisted rows or chest flies
Benefit: Smooth resistance throughout movement
🪶 Dumbbells
What they do: Free weights for all muscle groups
Start with: 2-3kg each hand
Try first: Bicep curls, shoulder presses
🧘♀️ Mat Area
What it's for: Floor exercises, stretching, core work
Perfect for: Your warm-up, cool-down, and mobility work
Tip: Take a mat from the rack, use it, wipe it, return it
Gym Bag Essentials
Gym Etiquette Basics
Wipe Down Equipment
Use provided wipes or spray after using machines
Return Weights
Put dumbbells and plates back where you found them
Share Equipment
If someone asks to "work in" between your sets, it's normal to say yes
Don't Hog Machines
Rest between sets, but don't sit on equipment scrolling your phone for ages
Ask Before Taking
If someone is near equipment, ask "Are you using this?" before taking it
Be Respectful
No staring, give people space, keep music at reasonable volume
Your First Gym Workout (Week 5+)
Simple gym-based version of Workout A - try this for your first visit!
Warm-Up (10 min)
- 5 min on exercise bike or treadmill (easy pace)
- 5 min dynamic stretching in mat area
Main Workout (35 min)
- Chest Press Machine: 3 sets × 10 reps (light weight)
- Leg Press: 3 sets × 12 reps (start with platform only)
- Lat Pull-Down: 3 sets × 10 reps (light weight)
- Leg Curl Machine: 2 sets × 10 reps
- Dumbbell Shoulder Press: 2 sets × 10 reps (2-3kg dumbbells)
- Cable Tricep Extensions: 2 sets × 10 reps
Cool-Down (15 min)
- 5 min slow walk on treadmill
- 10 min stretching in mat area (your usual cool-down routine)
🌟 You've Got This!
Remember: The gym is just a place with equipment. You already know how to move, breathe, and exercise. The only difference is the location. You're not going to "do it wrong" - you're going to learn, grow, and become stronger. Be proud of yourself for even considering this step!
Education & Tips
Knowledge is power - learn how exercise helps your journey
🌸 How Exercise Helps Your Symptoms
Hot Flushes
How exercise helps: Regular physical activity can reduce the frequency and severity of hot flushes by improving your body's temperature regulation.
Best approach:
- Exercise in cooler environments (morning or well-ventilated spaces)
- Wear breathable, moisture-wicking fabrics
- Keep a cool towel and water bottle nearby
- Practice deep breathing between sets
- Avoid very intense exercise right before bed
Sleep Quality
How exercise helps: Physical activity promotes deeper, more restorative sleep and helps regulate your circadian rhythm.
Best approach:
- Exercise in the morning or early afternoon (not late evening)
- Workout C (mobility & recovery) is perfect before evening
- Combine exercise with good sleep hygiene
- Avoid caffeine 6+ hours before bed
- Practice evening stretching routine (10 min before bed)
Joint Stiffness
How exercise helps: Movement lubricates joints, strengthens supporting muscles, and increases flexibility.
Best approach:
- Never skip warm-ups - spend extra time on stiff areas
- Gentle movement is better than no movement
- Low-impact exercises (walking, cycling, swimming) are joint-friendly
- Strength training protects joints by building muscle support
- Morning stiffness? Do 5 min gentle movement before getting up
Brain Fog
How exercise helps: Physical activity increases blood flow to the brain, improves focus, and boosts cognitive function.
Best approach:
- Morning exercise can set you up for a clearer day
- Even 10 minutes of movement helps mental clarity
- Combine exercise with proper hydration
- Mind-body exercises (yoga, tai chi) are especially beneficial
- Regular routine helps combat cognitive symptoms
Bone Density
Why it matters: Estrogen decline during perimenopause accelerates bone loss, increasing osteoporosis risk.
How strength training helps:
- Weight-bearing exercises stimulate bone growth
- Resistance training is THE BEST way to maintain bone density
- Stronger muscles = better bone support and fall prevention
- Start now - prevention is easier than treatment
- Combine with calcium and vitamin D intake
⏰ Best Workout Times for Better Sleep
✅ Best: Morning (6am - 10am)
Boosts energy for the day, helps regulate circadian rhythm, sets positive tone
✅ Good: Early Afternoon (12pm - 3pm)
Body temperature is optimal, good for performance, still allows time to wind down
⚠️ Okay: Late Afternoon (3pm - 6pm)
Fine for most people, but allow 3-4 hours before bed
❌ Avoid: Evening (after 7pm)
May interfere with sleep onset, raises body temperature, increases cortisol
Exception: Gentle mobility work (Workout C) can be done in the evening as it promotes relaxation.
😴 Sleep Hygiene Tips
🛀 Rest Day Activities
Rest doesn't mean doing nothing! Active recovery helps your body adapt and grow stronger.
- Gentle walking: 20-30 min stroll with your dog
- Stretching session: 15-20 min full body flexibility
- Foam rolling: Release muscle tension (if you have a roller)
- Swimming: Gentle laps or water walking
- Yoga or Pilates: Restorative class or video
- Meditation: 10 min mindfulness practice
- Massage: Self-massage or professional treatment
- Epsom salt bath: Relaxing and great for muscles
💆♀️ Stress Management Techniques
4-7-8 Breathing (Hot Flush Relief)
- Exhale completely through your mouth
- Close your mouth and inhale through nose for count of 4
- Hold your breath for count of 7
- Exhale completely through mouth for count of 8
- Repeat 3-4 times
Best for: Calming hot flushes, before bed, anxiety moments
Box Breathing (Focus & Calm)
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
- Repeat for 5 minutes
Best for: Brain fog, before workouts, stress relief
Progressive Muscle Relaxation
Tense and release each muscle group for 5 seconds, starting from toes up to head. This releases physical tension and promotes relaxation.
Best for: Evening wind-down, anxiety, sleep preparation
🌙 Evening Stretching Routine (Before Bed)
Do this 30-60 minutes before bed to promote better sleep
- Child's Pose: 2 minutes - Calming, releases lower back
- Legs Up the Wall: 3 minutes - Reduces leg swelling, calms nervous system
- Seated Forward Fold: 1 minute - Stretches hamstrings, relaxing
- Lying Spinal Twist: 1 minute each side - Releases spine tension
- Happy Baby Pose: 1 minute - Hip opener, playful and calming
- Savasana with 4-7-8 Breathing: 3 minutes - Complete relaxation
🔥 Hot Flush Emergency Relief
Stop and breathe: 4-7-8 breathing immediately
Cool down fast: Cold water on wrists and neck
Fan yourself: Wave a magazine or use a handheld fan
Sip cold water: Small sips, not gulps
Remove layers: If possible, step somewhere cooler
Stay calm: Anxiety makes it worse - this will pass
🧠 Quick Brain Fog Busters (5 min)
- Jumping jacks: 30 seconds - Increases blood flow to brain
- March in place: 1 minute with high knees
- Arm circles: 20 forward, 20 back
- Side bends: 10 each side
- Drink a glass of water: Dehydration worsens fog
- Box breathing: 2 minutes
💪 Morning Joint Stiffness Routine (10 min)
Do this before getting out of bed!
- In bed - Ankle circles: 10 each direction, both feet
- In bed - Knee hugs: Pull each knee to chest, hold 10 sec
- In bed - Cat-cow in bed: Arch and round spine gently, 10 reps
- Sitting on bed edge - Neck rolls: Slow circles, 5 each direction
- Sitting - Shoulder shrugs: Up to ears, release, 10 reps
- Standing - Gentle torso twists: 10 each side
- Standing - Forward fold: Let arms hang, sway gently, 30 sec
- Walk around: Start your day gently!
😌 Anxiety Calming Techniques
5-4-3-2-1 Grounding
Name:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Walking Meditation
Walk slowly, focusing on:
- Feeling of feet on ground
- Rhythm of your breath
- Movement of your body
- Sounds around you
Achievements & Motivation
Celebrate your amazing progress!
Your Journey Stats
0
Badges Earned
0
Days Active
0
Longest Streak
0
Minutes Exercised
Your Badges
Motivational Messages
Celebrate Your Wins!
Resources & Support
Additional tools and information to support your journey
Downloadables
Recommended Apps & Tools
Meditation & Mindfulness
- Insight Timer: Free meditation app with huge library
- Headspace: Guided meditation and sleep stories
- Calm: Relaxation, sleep, and stress management
Sleep Tracking
- Sleep Cycle: Analyzes sleep patterns and wakes you gently
- Pillow: Automatic sleep tracker
Activity Tracking
- Fitbit / Apple Health: Step counting and activity monitoring
- Strava: Track walks and runs
Perimenopause Support Resources
UK-Based Support
- Menopause Matters: Evidence-based information and support
- The Menopause Charity: Education and advocacy
- British Menopause Society: Medical information and specialist directory
Online Communities
- Facebook groups for perimenopausal fitness
- Reddit: r/Menopause (supportive community)
- Local women's fitness classes (check your council website)
Gym Clothes & Accessories
You don't need expensive gear, but here's what helps:
Essential Items:
- Sports bra: Proper support (get fitted if possible)
- Leggings or joggers: Comfortable, breathable (M&S, Decathlon, Primark all good)
- Moisture-wicking t-shirts: 2-3 tops you can rotate
- Supportive trainers: Invest in good shoes for your feet
- Reusable water bottle: At least 750ml
Nice to Have:
- Resistance bands (light, medium, heavy set)
- Yoga mat for home workouts
- Handheld fan (for hot flushes!)
- Gym bag with ventilated compartment
- Wireless headphones
App Settings & Data
Your data is stored locally in your browser. Export regularly to keep a backup!