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Training through every phase
Built for women who train. Cycle-aware coaching, menopause guidance, and nutrition that works with your body, not against it.
Train for where you are right now
Your body’s capabilities change throughout your cycle. Pick a phase to see how to train and eat for it.
Cycle length varies from person to person and month to month — the day numbers here describe a typical 28-day cycle, so treat them as a guide and go by how you actually feel.
Focus on mobility, technique, and lighter loads. More Mobility classes are perfect for this phase. Don’t push for PBs — this is a recovery-focused week.
Iron-rich foods: red meat, spinach, lentils, dark chocolate. Anti-inflammatory foods: salmon, turmeric, ginger. Increase hydration by 500ml.
Lower energy, possible cramps, fatigue. This is completely normal.
“Listen to your body — lighter sessions are completely fine this week. We’ll push hard when the time is right.”
Strength training matters more, not less
Harry programmes specifically for women going through hormonal changes — protecting bone density, maintaining muscle, and improving mood.
Targets that move with your cycle
Nutrition targets that move with your cycle are coming soon to the Train HVPT app. In the luteal phase your calorie target will rise, because your metabolism genuinely runs hotter, and anti-inflammatory foods will be highlighted when you need them most.
Key focus areas: high-quality protein at every meal, iron-rich foods during menstruation, anti-inflammatory fats (salmon, turmeric, omega-3), and consistent hydration. The app’s supplements guide, also coming soon, will cover magnesium, B6, and vitamin D — all especially important for hormonal health.
I coach women through every phase. If you’re going through perimenopause or menopause, training with us is one of the best things you can do. Strength training protects your bones, maintains your muscle, and improves your mood. Talk to me about adapting your programme — it’s what I’m here for.
Come and try a session
One free class, no card, no obligation. Harry will meet you at the door.