About Mindful Strength

As a women fast approaching 50 I was becoming increasingly aware that I would benefit from including some strength training alongside my yoga practice. Research shows that you can lose 10% of muscle mass during perimenopause alone. This loss of strength accelerates further post menopause, alongside increases in visceral fat, and decreased bone mass density.

The good news is you can get stronger at any age and the benefits are enormous. They include improved muscle and bone health, increased metabolism, reduced risk of disease (including osteoporosis, type 2 diabetes, arthritis), alongside improved mood, confidence and mental resilience. With so much on offer I was super keen to start incorporating strength training into my exercise routine.
However, whilst I knew that strength training would be fantastic for me, the way that it was being taught was a real turn off. I found male dominated gyms that were dark, noisy, and smelly. An attitude of pushing beyond pain, ignoring messages from your body. Classes taught with loud music, and fast uncontrolled movements that left me feeling confused and overwhelmed. In short the very last things that an anxious perimenopausal woman needs!

And so began my search for people who were doing it differently. I was lucky to find a handful of female teachers who both spoke my language, and appreciated the unique needs of women in mid-life. Fast forward 18 months and some training with world leading experts, and I am excited to share what I have learnt with you.
In My Mindful Strength Classes You Can Expect To:
  • Learn good technique in a way that feels safe and approachable.
  • Be surrounded by women just like you – aged 40+, new to strength training, and working with common conditions like arthritis, cancer surgeries, disc issues, hip replacements ...
  • Enjoy classes in a clean, bright, and airy space.
  • Progress at a rate tailored to you – everyone has their own personal training plan.
  • Move mindfully – learn to work with focus, listen to your body, and be discerning with your thoughts.
  • Finish class feeling energised and calm – we end with a cool down and relaxation, just like in yoga.

New Online & In Person Programmes Start January 2025

Online - Core for All

The Online New Year 2025 Programme is now open for booking. Core for All runs for 2 months from January to March 2025.
This course is suitable for EVERY BODY including those who have never done any strength training before. 
The Core for All programme offers so much more than your average exercise class. Forget countless crunches to achieve 'rock hard abs' - in this programme we will be strengthening the 'whole' core. For me this means lower back, hip muscles and the pelvic floor, as well as the abdominals.

We will learn how to engage our core muscles AND relax them! Doubtless over the years you have been told to 'stand up straight' and 'suck the belly in'. Unfortunately this can lead to unhelpful tension that we don't even realise we are carrying, restricted breath, digestive issues, and stress. So as well as resistance training to condition the core I will teach myofascial release (self massage) and simple breath work to help you understand how easeful your core can feel when it is relaxed and you are at rest.

As a yoga teacher I am aware that the core can be a sensitive area to work with (birth trauma, body image, incontinence, punishing diets, scar tissue...) so my teaching is trauma sensitive and you always move at your own pace.

So much more than kegels and crunches this comprehensive core programme is for you if you would like to breathe well, improve your posture, and feel strong and empowered from your centre. 
What's included in the Online Programme?
  • 10 online classes Monday evenings 6-7pm (recordings available if you can't make the live session).
  • A personal training programme to track and maximise your progress. Provided as a download.
  • Clear tuition on a programme of progressive core conditioning exercises. Learn good form to avoid injury, especially if you are brand new to strength training.
  • A simple 15-20 minute practice for you to do alone 2 times per week.
  • Access to tutorial videos to support your home practice.
  • Teachings on what constitutes the core muscles and how strengthening them can improve your posture, give pelvic support when you sneeze and cough, and reduce back and hip pain. 
  • Practical techniques to help you relax your core when at rest, to release tension and breathe well.
  • Support and encouragement to keep you on track! including weekly emails and an optional buddy system for accountability.
The course is designed to make use of household items and minimal weights that you may already have at home.  (e.g. a 8-16kg kettlebell and a resistance band). Don't worry you will not need to invest in a lot of expensive equipment! And if you are signing up last minute heavy household items will serve you well for the first couple of weeks ;-)
When: Mondays 6-7pm Online. Recordings provided to watch anytime.
Dates: 20th January - 24th March 2025 (10 Weeks)
​Investment: £135 *
* The beauty of online classes is that you can do them from anywhere in the world. Encourage a friend to sign up with you and you will both receive 20% off the course (£108). Buddies are also fantastic for accountability!
Simply use the coupon code FRIEND at checkout to apply the discount.

In Person:  Live Long - Bone Strong

The New Year 2025 In Person Programme is now open for booking. Our focus will be Bone and Muscle Strength for Longevity. We run for 2 months from late January to late March.
The world’s population is undergoing an enormous shift as we are, on average, living longer. Due to this shift, an often-ignored health condition – especially in women – is gaining attention: osteoporosis and bone fractures. 

When we hit 35, our bone quality and density begins to decrease. Post menopause the rate of decline increases rapidly  - as much as 20% of bone loss occurs within your first five years of menopause. It is estimated that 1 in 3 women over 50 will have an osteoporosis-related bone fracture at some point. 

The good news is that whatever your age, resistance training can help. It can reduce the risk of osteoporosis developing, as well as help to build muscle strength and improve balance, thus lessening the overall risk of falls and fractures.

Live Long - Bone Strong is a comprehensive full body strength programme. You will be introduced to both resistance training and plyometrics in a progressive and personalised way. Everyone works at their own pace and follows their own programme. This is suitable for you even if you have never done any strength training before, or you know that you already have osteopenia or osteoporosis. 
What's included in the In Person Programme?
  • 8 in person classes in central Chippenham (maximum 8 people per class so expect plenty of time to ask questions & receive tailored support).
  • A personal training programme to track and maximise your progress.
  • Clear tuition on a programme of resistance training exercises to help increase strength and improve balance.
  • Introduction to plyometrics (a type of training essential for maintaining & increasing bone density). Guidance on how to incorporate plyometrics into your routine safely if you have osteoporosis. 
  • A simple 15-20 minute practice for you to do at home 2 times per week.
  • Access to videos to support your home practice.​
  • Support and encouragement to keep you on track!
All the equipment you need for the In Person classes is provided. The home practices are designed to make use of household items, resistance bands, and minimal weights (e.g. a set of 2-5kg dumbbells and one 8-16kg kettlebell). Don't worry you will not be expected to invest in a lot of expensive equipment!
When: Tuesdays 9:30-10:30am OR Fridays 11:30am-12:30pm
Dates: Tuesday 21st January - 18th March (no class February 18th) OR Fridays 24th January - 28th March (no class February 21st, or March 14th).
Where: The Santosha Studio, Chippenham, SN15 1HB.
​Investment: £135
Sorry In Person classes are now SOLD OUT. Message me if you would like to join the waiting list.