There are 3 Strength sessions. All are full body focused, but one has an upper body bias, and one a lower body bias. The third is balanced. Each Strength session has a warm up, main session, optional finisher (a cardio/endurance piece) and a cool down. If you were to do the full session with all 4 sets, it would take you an hour. You can make the session shorter by training fewer sets. In any event, I encourage new lifters to start with 2-3 sets and build up from there. The programming for the 3 sessions stays the same for the whole training block; if we want to build strength or muscle, repetition and progressive overload are key. There is 1 Core session, which is structured in a circuit style. This lasts approximately 30 minutes. Again, we repeat the movements each week during the block, making them more challenging where possible each week. There is 1 Cardio session, for which you can either do your own thing or follow one of my sessions from within the Conditioning Libraries. These last around 30 minutes including warm up and cool down.

I don't, because I invest time in every new joiner, with screening, planning and a welcome check in, plus check-ins as we move through the training block too. I do, however, offer TEN half price spots via my LIFT:Trial plan each month, which gives you a more affordable way to try LIFT and see if it's for you.

I release only TEN half price (£25) LIFT:Trial plans each month, and these go live on the 3rd of the month. If you do not see this plan on my website, it's because all the spots for the following month have sold out. You can see all my plans here!

I have worked hard to make LIFT inclusive for beginners, because we all have to start somewhere, don't we? For each movement you will find different levels, so you can pick the one that feels right for you. If anything is too hard (or too easy) you can let me know and I'll do my best to suggest an alternative. During the training block, I guide you on choosing the appropriate number of reps to complete for each exercise, when to progress and when to scale back. If you find the idea of training with weights a little daunting and/or you have no weights, you might prefer to start with my LIFT:Bodyweight + Bands Programme

No. In fact, I encourage you to think about 1. your goals 2. what you enjoy and 3. what is realistic. You can commit to all sessions if you want to, but you don't have to. Pick-and-mix in a way that suits your capacity and other exercise. For example, runners might just choose to do the Strength sessions. Those who are already practising Pilates might skip Core. There are lots of ways to make LIFT work for you! Do message me if you need some guidance, once you've joined LIFT.

Ideally you'll need a range of dumbbells (heavier and lighter), a miniband loop and a long resistance band like these. I would suggest you refrain from going on a massive spending spree and try your first block using whatever you already have, even if this means some parts of the programme feel a bit too easy. Ultimately, the more kit you have at home, the more options you'll have to progress and challenge yourself as you get stronger and more confident. I have LIFTers who have purchased barbells and pull up bars and have never looked back! See it as an investment, that will actually work out much, much cheaper than a gym membership over time. I am always happy to give guidance on this. If you have no equipment, you might prefer to start with my LIFT:Bodyweight & Bands programme, which can serve as a stepping stone to my full LIFT programme.

No; the monthly sessions are pre-recorded. This means you can structure your training week however suits you best, and allowing flexibility for the curveballs that inevitably arise along the way!

If you are intermediate lifter already, my programme should suit your needs, as long as you have access to the weights you need to give you an appropriate challenge. On LIFT, we do repeat the fundamental movement patterns again and again, but this is necessary for beginners and advanced athletes alike. I provide more challenging variations for those who need them, and I usually offer a "low rep" option for our big compound moves like squats and deadlifts for those looking to go heavy. Whatever our current level of ability, we are always looking to apply the principle of progressive overload, enabling us to do more over time. I guide you on this, as well as coaching you on the target effort level you are looking to hit in each set.

Yes, unless contraindicated, physical activity comes with a host of benefits during pregnancy. It improves your overall fitness, sleep and mood; it can reduce high blood pressure problems, back pain and the risk of gestational diabetes, and can ease constipation. For this reason, the current UK Chief Medical Officer’s guidelines recommend that if you’re not currently active, you should start gradually and build up from there, while if you are already active, you can keep going. Pregnant people should be aiming to clock up at least 150 minutes of moderate intensity activity each week, as well as doing muscle strengthening activities twice a week. On LIFT, you'll get access to my LIFT Pregnancy guide, and I will coach you through movement modifications which tend to work well for pregnancy, as well as guiding you on intra-abdominal pressure management, pelvic floor/abdominal wall symptoms to watch out for and strategies we can use in movement to support our core health. I can also guide you in navigating pregnancy with pelvic organ prolapse, incontinence, pelvic girdle pain, hernia or existing diastasis. If you need any additional support, you can message me and I will be happy to help.

While LIFT isn't a postnatal specific programme, my method of gradual, progressive, full-body strength training is very suitable for the post-birth chapters. I have completed a lot of continuing education in postpartum exercise, and have extensive experience of working with clients 1-2-1 postnatally. This is a real passion of mine, and I am delighted to be able to help even more people postnatally via LIFT. If you are doing LIFT as a means of returning to exercise post birth, I would suggest you are realistic in your expectations of how many sessions you can manage each week. I would also encourage you to keep your intensity levels lower for your first training block or two, and focus instead on quality of movement, (re)mastering movement patters and building confidence, finishing each session with energy in the tank, feeling like you could definitely have done more. This may require you to keep your ego in check! It is advised that anybody participating in this programme post-birth has been cleared to train and has seen or is working in conjunction with a pelvic floor physiotherapist. Please remember that I am not qualified to diagnose or give medical advice.

Nope; there are different pricing plans, but all of these plans give you access to the same content.

All plans give at least one month's access, so that you can follow a full training block. There are a few differences with the different plans:- My LIFT:Trial Plan ends lasts for one training block and your access to LIFT ceases at the end of the block, when the programme gets archived. My LIFT:Pay Monthly membership is on auto-renew, so once you've purchased a plan you don't need to rejoin each month. You will automatically roll over to the new block each month unless you cancel. My LIFT:3 month and LIFT:6 month plans last for 3 months and 6 months respectively. They do not auto-renew once the term ends.

You can do this from within your LIFT account; you need to be signed in.

Yes you absolutely can. I have a lot of experience working with clients with pelvic organ prolapse. In my experience, these people are often told all the things they can't do, to the extent that movement becomes overwhelming and even frightening. With any type of pelvic floor dysfunction, I always say that it's not what you do but how you do it. I will encourage you to explore what movement strategies (e.g. breath, positioning) feel best for you and to learn to try a different way in a particular movement makes you symptomatic. In this way, you can start to build autonomy and confidence. Anecdotally, clients who undertake balanced, progressive, full-body, strength training experience fewer symptoms and notice their prolapse less. With prolapse, you would benefit from seeing a pelvic health physiotherapist for assessment. They can also discuss whether pessary support might be helpful for you.

Yes, you can, and progressive, full body, strength training may well help to improve your incontinence. On LIFT, I encourage everyone to be aware (but not obsessive) about how they are managing pressure during exercise. Are you breath holding? Are you bearing down? What sort of position are you in when you leak? What can we change that makes a difference to your symptoms? This approach helps you to understand your body and symptoms, and to develop autonomy and confidence. If you are experiencing incontinence, it would be beneficial to see a pelvic health physiotherapist for assessment.

Yes, you can. You'll want to be aware of, but not obsessive about, intraabdominal pressure during movement. If you notice hard doming or bulging along your midline, I will encourage you to explore different strategies (e.g. breath, engagement or positioning) to try to change that, and if you cannot, to modify the movement for something that you can manage, and then to work back up.

As a LIFTer, you can sent me videos for form checks whenever you need! I'll be happy to review for you. But, remember, good form is a range, and form is something that improves with practice over time.

Both programmes are focused on resistance training and progressive overload but my LIFT programme is weights focused, whereas Bodyweight & Bands has been designed for those who don't have access to weights - hence we use bands and bodyweight for resistance. My monthly, weights-focused LIFT programme includes weekly one-to-one check-ins from me for support and accountability and video form checks as needed, whereas the Bodyweight & Bands programme is self-paced without any ongoing check-ins from me.

Nope! I am firmly of the view that something is better than nothing; you can do all three or just one or two. The sessions are designed to work well either together or individually. I want you to be realistic in whatever you set out to do and try to stick to it each week (curveballs permitting) for the full six week training block. This is important as it'll enable you to get a proper taste of progressive overload and see some real progress.

There are 3 weekly strength sessions in this programme - Day 1 (balanced), Day 2 (Upper Biased) and Day 3 (Lower Biased). The programming for the 3 sessions stays the same for the whole six week training block, but you'll find written guidance from me each week on when and how to progress. If we want to build strength or muscle, repetition and progressive overload are key. Each Strength session has a warm up, main session, and a cool down, lasting 45 minutes max all in.

In the sessions, I use bands like these in red and black. You may wish to get a yellow if you're a beginner.

You get lifelong access. This is a 6 week programme but it's entirely self-paced, with no cut off. Start at a time that feels convenient to you. I give you guidance within the programme on planning and mapping out your training block.

YES! I have designed this programme to be accessible to complete beginners, with different levels of difficulty for each exercise, so that you can choose your starting point and build from there over your six week training block. There are follow along videos to guide you through the three strength workouts, and additional standalone demo videos for every movement which you can watch as many times as you need.

I want you to bear in mind that good form is a range. Form is also something that gets better with practice and repetition, which is one of the reasons why we repeat the same workouts for six weeks on this programme. There are follow along videos to guide you through the three strength workouts, and additional standalone demo videos for every movement which you can watch as many times as you need with lots of teaching points for you to take on board. If you're unsure, I encourage you to film yourself and watch your movement back. This is something I do in my own training too!

This isn't a pregnancy-specific programme, but I do provide guidance on suggested effort levels for pregnancy, and coaching points around pressure management to help you support your long term pelvic floor/core health. Pregnancy is a time where we can hugely benefit from staying active and maintaining strength, and muscle strengthening are specifically recommended in pregnancy, twice per week.

This isn't a postnatal-specific programme, but I do provide guidance on suggested effort levels for those returning to physical activity post-birth, and coaching points around pressure management to help you support your recovering pelvic floor/core, whether you delivered vaginally or abdominally. Modifications are provided for all exercises, with more and less challenging options. When returning postnatally, I suggest you start with the easiest options and prioritise getting reacquainted with your body and establishing a solid foundation, without building too much fatigue. It can be helpful to see a pelvic health physio postnatally, before returning to exercise.

I see clients in my private studio, in TN17. I am unable to accommodate home visits.

My focus as a coach is on strength training. I love to get my clients lifting weights as this reaps enormous benefits for us across our life span. Our sessions will factor in your own individual goals and will be based on training the key movement patterns - knee dominant, hinge, push, pull and carry - in a balanced and progressive way. We throw in bursts of conditioning (ie cardio), too. Sessions are tailored to where you are right now, and any issues you might be navigating e.g. prolapse, incontinence, perimenopause or diastasis. Don't worry if weightlifting is something you've never done before. I have taken numerous clients from never having used a barbell before, to confidently deadlifting way more than their bodyweight.

It depends. Some contraindications are absolute, meaning that I will be unable to work with you. Others are relative, which means I may be able to work with you with your doctor’s sign off. Please contact me to chat further.

Nope! While I have extensive experience training clients during pregnancy and post-birth, I work with many people who've never had a baby, and who never plan to. I also work with those who had children years ago, who are perimenopausal or who are post-menopausal. Strength training is the bomb, bringing mutliple benefits, and I would be delighted to work with you whatever your life stage.

We can definitely work towards weight loss, if that's your goal, but I will always advocate a recovery/rehab mindset in those early postnatal months. My approach, which is tried and tested with multiple clients, is to work on full body strengthening while giving your body time to recover from the demands of pregnancy and birth, and your brain time to adjust to the challenges of caring for a new baby! Ultimately, exercise is a stress, and you're likely to be managing all sorts of other stresses postnatally, so we need to achieve a balance.

You can find an up-to-date list of my qualifications and training here.

Yes, I am fully insured.

Yes, I have a certificate in adult first aid which I am required to renew every 3 years.