The Whole-Body Experience

Principles to The Whole Body Experience

This Hormone-Smart Training approach is simple and effective, as it works with your body, not against it. 

1. Strength training is foundation

Especially for; muscle mass, insulin sensitivity, bone density, metabolic health, perimenopause / menopause transition. Not excessive volume, you are left feeling energised, not flattened.

2. Nervous System Regulation is Key

A lot of people are already stressed, already dysregulated and already pushing. So “more intensity” isn’t always the answer. Breathwork & meditation is deeply hormone-supportive because chronic stress affects; cortisol, sleep, recovery, appetite and inflammation. 

3. Mobility & Recovery are not optional extras

Recovery is more important with age, not less. Not because we are fragile, but because connective tissue changes, recovery capacity shifts, stress load is often higher. Yoga & mobility help with joints, fascia, stress regulation and movement quality. 

4. Consistency Beats Intensity

Hormones tend to respond better to steady rhythms, predictable movement and sustainable effort than to all-or-nothing cycles, Essentially, you don’t need to destroy yourself to become stronger.

Equipment 

For reference, the dumbbells I use are 5kg, 6kg, 8kg and I have a set of 16kg kettle bells but you might prefer to start lighter or go heavier depending on what feels right for your body. 

McSport.ie they’re good quality and reasonably priced. I also had a chat with them and they mentioned that if you sign up for their newsletter, you can get a discount code. If it doesn’t come through by email, you can actually give them a quick call and they’ll provide it over the phone.

Here are a few options to explore:

•⁠  ⁠Lighter weights (great for starting out or more gentle work)

•⁠  ⁠Mid-range weights (similar to what I use)

•⁠  ⁠Heavier weights (if you’re looking for more challenge)

As always, listen to your body and choose what feels supportive for you, sometimes less is better to get started 💛

3kg & 5kg bundle

5kg & 6kg bundle

8kg weight

Yoga mat

You could fill water bottles with stones, have heavier 2L and 5L water bottles or even suit cases for bigger weights.

Before You Begin — A Simple Baseline

Just a gentle starting point, nothing heavy or time consuming.

1.⁠ ⁠Take a moment to notice how you feel in your body right now (energy, stiffness, mood, breath, whatever stands out)

2.⁠ ⁠Set a quiet intention - What would you love to feel or experience from this over the next few weeks?

3.⁠ ⁠Optional (just for you) - You might want to take a “before” photo, not for judgment, just to notice change over time

4.⁠ ⁠Along the way - Give a thumbs up or an emoji on the video when you complete a workout - this will gently encourage others do do it. 

5.⁠ ⁠Share any insights, ideas, progress, shifts, or challenges with me directly that will help shape what we’re building together. 

A few simple Zoom tips

When you join, you can choose “Speaker View” (top right corner on Zoom) so you mainly see me guiding the session

You’re very welcome to have your camera on or off

If you can, position your screen so you can see me while lying down and standing

I’ll keep everyone muted during the session so we have a calm, focused space

The idea is to make this feel as easy as possible to drop into.

Strength Days

Level 1 can do 40 seconds on 20 seconds off

Level 2 can do 50 seconds on 10 seconds off.

Remember you can do as much or as little as you like. Modify to your capacity. Take breaks as you need. Remember we’ll be going for good form over speed. 

I’ll demo a chair option for some exercises for those that might need it at the beginning so if you need this and arrive late it might be best to wait for replay. 

Breathwork & Meditation

You are always welcome to join just for the breathwork & meditation. They will be different each day. So if you can join at 7:20am or catch the last 10 mins on the replay.

Disclaimer / A quick note on safety

By taking part, you’re agreeing to listen to your body and take responsibility for how you move.

Move in a way that feels supportive and safe for you, and listen in if something doesn’t feel right. You can always pause, rest, or adapt any movement.

Please modify or skip anything that doesn’t feel right, and rest when needed.

If you have any existing injuries or medical conditions, or if anything feels unclear, it’s important to check with a healthcare professional before participating.

Move with awareness, that’s always the priority here. This is about building strength and awareness over time, not pushing through discomfort.