5-WEEK YOUR MOOVMENT FOUNDATIONAL STRENGTH CHALLENGE
An achievable online 5-week strength challenge for women over 40 who want to feel less aches & pains, find getting up off the floor easier, improve how their squat feels & build strength/muscle, without giving up an hour of their day or following a rigidly structured program that fails them before they even start.
This Challenge is for you if…
You are completely new to strength training or you have strength trained in the past (maybe you’ve had a break from training or just looking for a different style of program).
Particularly if…
~ You’re tired of being let down by other Challenges and Programs that aren’t truly supportive of us menopausal women and how our symptoms can impact our training, so differently, from one day to the next. ~
Here’s what you’ll get…
3x Strength workouts each week
30-40min workouts you can do at your own pace either at home or in a gym, designed for time-poor women (mobility warm up, cool down & core circuits for abs/hips/shoulders included).
2x Cardio workouts each week
5-30min workouts that allow you to choose your own adventure from Zone 2, HIIT or SIT.
Detailed exercise description and video demos
In-depth form videos to keep you injury free and training safely.
Flexible programming
Multiple exercise options per set from modified to more challenging, so you can meet yourself where you’re at on the day, regardless of energy levels.
Ongoing support and guidance
Access to me for questions, weekly check-ins, form check videos, and the comfort of being supported by a real person.
Community access
Community page access so you can have the support of others in the Challenge.
ADDED BONUSES
🌟 Fix Your Squat Guide
Work out what is holding you back from a better squat with quick and easy assessment tools and solution focused exercises.
🌟 Keep the momentum going
Continue on in my YOUR MOOV strength program after the Challenge at a reduced cost.
When we begin…
You will have access to the Challenge from Sunday 23rd August 2026 and we’ll officially kick off on Monday 24th August 2026.
Your investment…
$59 (Australian Dollars)
Your time commitment…
3x 30-40mins strength sessions per week.
+
2x 5-30mins cardio sessions per week.
With the flexibility to find a routine that works for you ~ you could do 2 or 3 strength sessions plus 1 or 2 cardio sessions.
Your equipment guide…
You really don’t need any equipment to get started (all the exercises in the Challenge have simplified bodyweight options to choose from).
But if you’re ready for weights, I’d suggest starting with these 4 things:
1x 3kg Dumbbell or Kettlebell
1x 5kg Dumbbell or Kettlebell
1x 7kg Dumbbell or Kettlebell
1x Light Microband Resistance Band
If you’ve strength trained in the past, you may already have a good idea of what weights you need & I’d suggest having at least one heavier option for squat/deadlift movements.
Unlike most strength programs that tell you to “lift heavy”, I focus on an evidence-based approach that builds muscle and strength, using moderate rep ranges - helping prevent injury and heal chronic pain, even on low-energy days.
I’ve developed this unique program using my professional physiotherapy qualifications and knowledge, plus 17+ years experience training menopausal women in-person.
My inspiration for this Challenge…
Now I’ve never been a fan of a “challenge” as it usually means you commit to something for the short-term only.
My hope for you is that this Challenge helps you develop a positive relationship with functional strength training (which is about moving your body with intention).
As we move through Midlife and Menopause our muscle mass becomes so much more important for our functional health, our strength, our bone density and to ensure we stay independent as we age.
I’d love to help you move better, feel less pain, improve your daily activities and hobbies, while hopefully enjoying strength training and finding consistency by listening to your body.
WHAT OTHERS ARE SAYING ABOUT THE CHALLENGE:
“To be honest, this is the first challenge I have done that I haven't gone off track the very first week!”
“Thank you for offering this challenge, Mary. I likely would never have signed up for your program without it. The Challenge felt less intimidating and less daunting to take on - less of a commitment. And now that I have successfully done the Challenge, I know I can exercise regularly, get stronger, and be more fit."
"I love that I get to choose my own adventure, focusing on my goals, how I am feeling, and what my body is telling me."
“I loved this SO much! I'm definitely signing up for the subscription/membership I can't EVEN BELIEVE that I go to bed excited to get up and do a workout. This has never happened before. I never, not once, thought about skipping a workout.”
“Day 3 complete and the first week! While each day is still challenging, I can feel my body responding better with each workout. My form is improving and I can notice which muscles are engaging and pay more attention to ensuring I am working the right ones with each exercise. Who knew in just one week I would notice and feel such improvement?!”
“I was lacking energy today. Normally I would have skipped working out due to lack of motivation. I decided to push through the feelings. I love that I was able to modify the exercises and reps to fit where my body is at today so that I could still get a great workout! Feeling accomplished!”
"I can do exercises that previously seemed impossible for me.I could never master lunges before but now I can do a static lunge and it even looks like a static lunge!"
“I am proud that I did this today. I feel like my body is waking up and remembering it can do more than sit in a chair!”
“This was great! After the warm up, I was thinking that I had already done more than I have tried to in a little while! Really pleased that I completed the whole workout, even if it was all the easiest exercises. Am celebrating because this is an achievement in itself. Bring on Wednesday!”
“Just a note to firstly say l am loving the program. The pace, the exercises, the demonstrations you provide, this interactive app - all amazing. Thank you so much.”
“I really am enjoying the flexibility of the workout options in the program. Of course the aim is building strength.. but for me personally, part of this challenge is building a habit, making time for myself. I'm always making sure everyone else in the family's cup is filled, and this is a challenge for me to find ways to make sure I take care of myself amongst the chaos.”
“On Saturday I took my mat to the park with the dogs and kids and did all the bodyweight options. The kids enjoyed the playground, dogs loved the park.. everyone's cup filled. I've also started looking forward to my workouts and choosing what I'm going to do.”
“Just wanted to say how pleased I am with my progression. I am having a go at exercises and intensities that I wouldn't have had the confidence to try if I were trying to do this on my own. Thank you!”
“Another week of workouts complete! It is so cool to feel how much my range of motion is improving and how much stronger I already am. And, best part, I am enjoying it! I love that I get to choose my own adventure, focusing on my goals, how I am feeling, and what my body is telling me. This is such a great program, Mary - thank you!”
If you can’t take part in this Challenge but would like to know about future Challenges then click the button below & drop your email so I can keep you in the loop.