Personal Training & Lifestyle Coaching For Women Over 35
Evidence-Based Training to Help You Thrive Through Perimenopause & Menopause
Are you starting to experience symptoms like
>night sweats
>hot flushes
>brain fog
>body composition changes
If so, it’s not in your head!
Did you know that hormones can start declining for women as early as 35? These declining hormones (known as perimenopause) affect every system in your body.
How can exercise help?
Resistance and impact training are crucial for maintaining bone density, preserving muscle mass, and supporting cardiovascular health.
On average, women lose ~0.4% of bone mineral density every year starting in their mid-40s, with a sharper rate of decline (4.4% per 5 years) between ages 50-54, and ~8% of muscle mass each decade after 40.
The good news? These losses aren’t inevitable.
Heavy resistance training before the onset of perimenopause can help to prepare your body for the menopause transition. BUT IT’S NEVER TOO LATE TO START!
Starting in your 40s, 50s or even 60s can have so many benefits!
My training programs are designed for women 35 and older, focusing on resistance training for bone health and muscle mass, functional movements for daily strength, and targeted exercises for pelvic floor support – all while adapting to your changing energy levels and symptoms.
Combined with lifestyle coaching on sleep, stress management, and nutrition behaviors, we’ll create a comprehensive approach that helps your body thrive during this transition.
What is lifestyle coaching, and how can it help?
Lifestyle factors can play a huge role in your perimenopause/menopausal journey. Things like sleep, stress, self-care, mindset, and mental health become critically important during this stage as they lay the foundation for overall health and wellness.
Together, we will focus on
⇒ Developing sleep hygiene practices and routines to optimize sleep
⇒ Learn evidence-based techniques to manage stress, which can worsen peri+ menopause symptoms
⇒ Build essential nutrition skills
⇒ Explore what self-care means to you and find ways to make it a daily practice
Choose: In-Person or Online Coaching for Perimenopause & Menopause
In-Person Coaching
Personal training & lifestyle coaching for women 35 and older in perimenopause or menopause
Location: Houston, Texas at The Setup
Choose between “Essentials” and “Thrive ” packages
Essentials Package
- Structure:
- Initial 75-minute assessment and goal-setting session
- 2 personal training sessions (1 hour) per week- 12 total sessions
- 1 lifestyle coaching session (30 minutes) bi-weekly- 3 total sessions
- Duration: 6 weeks
- Focus:
- Establishing a baseline of fitness
- Identifying key symptom triggers
- Introducing habit changes for symptom management
- Creating a sustainable exercise routine tailored to fitness goals
- Price: $1703
Thrive Package
- Structure:
- Initial 75-minute comprehensive assessment
- 2 personal training sessions (1 hour) per week-24 sessions
- 1 lifestyle coaching session (30 minutes) bi-weekly- 6 sessions
- Mid-program reassessment (week 6)
- Duration: 12 weeks
- Focus:
- Establishing a baseline of fitness
- Identifying key symptom triggers
- Introducing fundamental habit changes for symptom management
- Creating a sustainable exercise routine tailored to goals
- Developing comprehensive symptom management strategies/tracking
- Progressive strength building tailored to individual goals
- Habit formation and lifestyle adjustments
- Price: $3000
Online Coaching
Personal training & lifestyle coaching for women 35 and older in perimenopause or menopause done virtually!
⇒ Work out from the comfort of your home
⇒ Live training & lifestyle coaching sessions
⇒ Work out from anywhere in the world
⇒ Workouts are customized to fit your equipment
Essentials Package
- Structure:
- Initial 75-minute assessment and goal-setting session
- 2 personal training sessions (1 hour) per week- 12 sessions
- 1 lifestyle coaching session (30 minutes) bi-weekly- 3 sessions
- Duration: 6 weeks
- Focus:
- Establishing a baseline of fitness
- Identifying key symptom triggers
- Introducing habit changes for symptom management
- Creating a sustainable exercise routine tailored to fitness goals
- Price: $1400
Thrive Package
- Structure:
- Initial 75-minute comprehensive assessment
- 2 personal training sessions (1 hour) per week-24 sessions
- 1 lifestyle coaching session (30 minutes) bi-weekly- 6 sessions
- Mid-program reassessment (week 6)
- Duration: 12 weeks
- Focus:
- Establishing a baseline of fitness
- Identifying key symptom triggers
- Introducing fundamental habit changes for symptom management
- Creating a sustainable exercise routine tailored to goals
- Developing comprehensive symptom management strategies/tracking
- Progressive strength building tailored to individual goals
- Habit formation and lifestyle adjustments
Price: $2500
Here’s How It Works
- Fill out the application (takes 1 min)
- We’ll schedule a free 20-minute consultation call to answer any questions
- You will choose the package that works best for you
- Amisha will send all forms and schedule your assessment
Hi There!
I am Amisha Lindsey- I am based in Houston, Texas and specialize in exercise during pregnancy, postpartum, and perimenopause through post menopause!
I have been in the fitness industry for over 12 years and have made it my mission to use evidence-based guidance to support and educate women and birthing people to prioritize strength training.
I believe movement is one of the most important things we can do for our overall health and wellness as we age, and it is never too early OR late to start!
Movement is for everyone, and peri + Menopause is the perfect opportunity to explore what works for you.
Wanna chat more about what personal training and lifestyle coaching would look like for you?
Ready to write your own story?