Coaching for women 45+ · Strength training in menopause
Your strength backduring and after menopause
Menopause changes your body – but you are not at its mercy. With Menomera you learn to understand what is changing, build strength in a targeted way and develop habits that keep you strong and self-determined for the long term.
This coaching is for you if…
You are 45+ and don't want to simply accept that your body is changing. You want to understand what is happening, actively do something about it and grow older strong and self-determined.
You no longer recognise your body
Weight, sleep, strength, energy – so much has changed. What used to work suddenly doesn't any more, and you don't know what really helps you now.
You want to stay strong and independent
You notice changes in your weight, strength and physical resilience. At the same time, you worry about becoming physically weaker one day or having to depend on others. You want to be able to rely on your body – today and for many years to come.
Generic fitness advice doesn't help you
Mass-market programmes don't take into account what changes in this phase of life. You need an approach that considers your body, your goals and your current situation.
You are ready to invest in yourself
You take your health seriously and are ready to invest time and energy in yourself. Because you know: lasting change doesn't happen overnight, but through knowledge, training and consistent action.
Your body has changed. Your approach can change too.
- ×Weight gain and changes in body composition – despite eating mindfully
- ×Loss of strength and declining physical performance
- ×New or suddenly stronger symptoms you can't quite make sense of
- ×Too much conflicting advice and no clear sense of what really helps
- ✓Targeted strength training adapted to your body and your phase of life
- ✓Personal support with clear structure and guidance
- ✓Symptom tracking plus personal tips on nutrition and lifestyle
- ✓An approach that respects your phase of life and keeps you strong and independent for the long term
12 Weeks. Understand. Build. Consolidate.
Not a rigid plan, but a clear path in three phases – adapted to your body, your goals and your everyday life.
Understand & build structure
We look at your personal situation: symptoms, everyday life and goals. You gain clarity about what is changing in your body – and what you can do about it.
01Build strength & strengthen your body
Targeted strength training adapted to your body and your phase of life. You develop a training routine that makes you stronger, preserves your muscle and supports your physical performance.
02Consolidate & plan for the future
Your new routine becomes the foundation of your everyday life. With a clear plan you move into the next phase of your life stronger and more independent.
03Included in your coaching
The beginning of a new era
Menopause is one of the most significant transitions in a woman's life. And yet it is still far too little understood, too rarely talked about and far too often seen as something women simply have to endure.
I founded Menomera because I believe this phase of life deserves more. And a new, positive view of what actually happens in a woman's body.
- More understandingOf what really happens in the body.
- More educationKnowledge that creates confidence and clarity.
- More individualityBecause no two women experience menopause the same way.
Because no two women experience menopause the same way. And that is why there should be no one-size-fits-all approach.
Menomera is here to help women understand their bodies better, make informed decisions and find ways to work with their body instead of against it.
My vision is to support women in shaping this new phase of life with knowledge, confidence and self-determination.
Your next steps
The path to more strength, energy and well-being starts with a first step.
Book a free discovery call
We talk about your current situation, your goals and what you need — with no obligation and on equal terms.
Your 12-week coaching begins
You receive your personally tailored programme with training plus personal support on nutrition and lifestyle.
You build lasting results
What you build in these 12 weeks is meant to stay with you. You have clear routines, more confidence with your body and can decide for yourself how to continue – with or without further support.
I'm Sophie
Bachelor in Human Movement and Sport & Exercise, Master in Strength & Conditioning – but my work is shaped by more than my qualifications.
I am passionately curious and believe in lifelong learning – in asking questions, understanding scientific findings and continuously developing my knowledge.
I don't want to simply hand out ready-made answers. I want to understand what is happening in the body, why things change and what women can actually do.
This combination of scientific rigour, well-founded training and personal support is the foundation of my work.
Good to know before we talk
Menomera is for women 45+ who want to actively do something for their health, strength and long-term independence during or after menopause. You don't need to be sporty – what matters is that you are ready to commit to the process.
You have more influence than you think.
In a free, no-obligation initial call we talk about your current situation, your goals and your questions. You get a feel for how Menomera can support you – with no pressure at all.
You don't have to go back to the body you used to have. You can learn to understand the body you have today.