How you can work with me
Bespoke programming to suit your goals
A follow-along, online, strength programme for all life stages, with check-ins from me
Bodyweight & Bands
Self-paced, six week progressive resistance training programme
4 week training block:
£280 (one-to-one)/ £400 (one-to-two)
I work with women at all life stages, individually and in small groups. My focus as a coach is on strength training, which is vitally important for women, but often neglected. Strength training can help us to: develop strong bones, increasing bone density and reducing the risk of osteoporosis; build and preserve lean muscle mass, which naturally diminishes with age; improve confidence; manage weight; promote better balance and reduce the risk of falls; and manage chronic conditions such as back pain or depression. The World Health Organization recommends that all of us complete two strength training sessions targeting all major muscle groups on two days every week, and I love helping women to learn to lift weights and to achieve that target.
A typical personal or small group session with me will include a dynamic warm up, full body strength work, mobility, conditioning i.e. cardio, and a cool down.
I have extensive experience of supporting clients during and after pregnancy. These can be physically and emotionally challenging chapters which often require a smarter strategy than simply to 'listen to your body'. If you have pelvic organ prolapse, diastasis recti, hernia or incontinence I can bridge the gap between pelvic health physiotherapy and fitness and support you to return to the activities you enjoy and to regain your confidence in your body.
Price on enquiry | Join waitlist
For those who are confident with strength training, my remote coaching provides a bespoke programme tailored to your particular goals and availability to train. Your workouts will be sent to you weekly via an app on which you can log each training session and upload videos for me to review. I will be there to offer support, cheer-leading, troubleshooting and accountability as required.
My clients include: gym-savvy individuals who want specific guidance through their pregnancy; women who are just starting back after giving birth (including those with diastasis recti, prolapse, hernia and/or incontinence); and others who just want someone else to write their programme for them so that they can have a little break from decision-making!
For every life stage, from pregnancy through to post-menopause, strength training is the bomb. It can help us to build and preserve lean muscle mass, develop strong bones and joints, improve our confidence, manage our weight and boost our mood. But...it can feel confusing to know what to do and how many times and what weights to use. Throw in the nuances of being female in an area of fitness which is still very male-focused, and it can become overwhelming.
Not with LIFT. Each month, I will guide you through a balanced training block or meso. Throughout the training block, I check in with you one-to-one to keep you accountable, and support you as needed. Each week you get:
3 Strength workouts
1 Core workouts
1 Cardio workout(do your own thing or dip into my library of Conditioning workouts)
This is female-focused training. I will help you to move in a way that’s considerate towards your pelvic health. I will talk about how the menstrual cycle might affect your performance from one week to the next. Nothing is taboo on LIFT.
Please note that, regrettably, I am not insured to work with clients in North America.
£45 for lifetime access
Want in on the many benefits of resistance training - getting stronger, gaining confidence, building muscle mass and denser bones - but lack weights? I've got you!
My self-paced, six week programme can be done - as the name suggests - with just your own bodyweight and a couple of resistance bands. There are three workouts, which will remain the same each week - if we want to get stronger we need to stick with the same routine rather than constantly change sh*t up. I encourage you to choose however many sessions (1, 2 or 3) are realistic for you to complete consistently each week, and stick with them for at least 6 weeks. Each session lasts around 45 minutes, including your warm up and cool down. In Week 1 of the programme, you'll establish your baseline for each exercise, finding the right level of challenge for you. Over the subsequent weeks, you'll apply the principle of progressive overload, using my guidance notes, to make things a little more challenging as and when possible. This magic combination of repetition and progressive overload will help you to see and feel results.
Please be aware that LIFT - Bodyweight & Bands does not include check-ins or ongoing support from me. If you want this, please have a look at the plans, for my monthly weights-focused LIFT programme.
I am Elizabeth. In 2016 I left my career as a lawyer to retrain a fitness coach. Back then, I was on my own journey trying to get stronger after having two babies back-to-back - in 2013 and 2014 - rehabbing a diastasis recti and navigating pelvic floor dysfunction. I realised how under-served birthing people were by mainstream fitness and wanted to share everything I was learning with as many people as possible. I retrained and set up my business, The Mummy Coach.
Up until that time, I had always been drawn to cardio exercise. I ran lots and enjoyed spin classes. I saw sweat and fatigue as a marker of a good workout. But feeling exhausted in this way wasn’t always compatible with life as a working mother. Beyond cardio, I suppose you could describe my exercise habits as a bit random. I'd do a barre class here, a HiiT class there, maybe a TRX class.
With my career change, I started to learn more about strength training, something I had never done properly before. This was the first time I had trained, instead of exercised, working consistently and progressively to get stronger. I loved it. I felt buoyed as I got better at the different movement patterns week-by-week. Being able to lift heavy stuff brought me an enormous sense of confidence. For the first time, I felt properly conditioned for all the lifting and carrying that comes with motherhood - without feeling wiped out.
I love helping women to learn to lift, and am on a mission to get as many women as possible to experience the benefits of strength training. In 2021, I re-named my business to This Woman Lifts to better reflect the clients I serve.
I had my third baby, a boy (pictured), in June 2019.
Qualifications and training:
Level 2 Fitness Instructor (Premier Global, 2017); Level 3 Personal Trainer (Premier Global, 2017); Level 3 Designing Pre- and Postnatal Exercise Programmes (Premier Global, 2017); Pre- and Postnatal Exercise Prescription (Burrell Education, 2017); Postnatal Doula Preparation (Younique Postnatal Ltd, 2017); Piston Science, Module 1 (Julie Wiebe, 2018); Pelvic Floor Piston, Foundation for Fitness (Julie Wiebe, 2018); Pregnancy & Postpartum Athleticism 1.0 (Brianna Battles, 2018); The Female Athlete, Level 1 (Antony Lo, 2019), The Peak Simplicity Masterclass (Antony Lo, 2021), TIIPPSS-FC (Teresa Waser, 2021), Habit Coach Professionals Level 1 (Habit Coach Professionals, 2023), Menopause Coaching Certificate (Girls Gone Strong, ongoing)
Since 2023, I have been privileged to assist Antony Lo as a Teaching Assistant on his Female Athlete Course.