Why Midlife Movement Matters
AS WE MOVE THROUGH MIDLIFE AND BEYOND, OUR BODIES NATURALLY CHANGE - AND THE MOST EFFECTIVE APPROACH IS TO WORK WITH THESE CHANGES, NOT AGAINST THEM.
Strength, balance, energy, sleep, bone health, joint comfort and stress resilience can all shift during this time, often leaving people unsure where to begin.
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My classes are designed specifically for these transitions. Together, we focus on six essential pillars of midlife fitness:
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1. Strength
Supports muscle mass, bone density and metabolism - helping you stay capable, confident and strong.
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2. Cardio
Steady, effective cardio to support heart health and energy levels without overwhelming your system.
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3. Balance & Agility
Builds stability, coordination and confidence, helping reduce future fall risk and support long-term independence.
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4. Mobility
Maintains joint range, comfort and ease of movement as tissues naturally become stiffer with age.
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5. Pelvic Floor Awareness
Breath-led, accessible practices to support pelvic floor health, core stability and everyday movement.
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6. Nervous System Support
Movement and pacing that support stress recovery, sleep quality and emotional balance.
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This approach is designed to support you now, while laying strong foundations for the years ahead.
If This Sounds Familiar
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Maybe you know movement matters more now - but you’re not sure what kind actually supports your body in midlife.
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Maybe you’ve been told to “just do more cardio,” but you still don’t feel stronger or more stable.
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Maybe strength training feels intimidating — or you worry about doing the wrong thing and getting hurt.
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Maybe high-intensity classes leave you wired, exhausted or struggling to sleep later that night.
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Maybe stretching feels nice, but you sense it’s not enough to support joints, bones or long-term strength.
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Maybe balance feels a little less reliable than it used to — even if you’re otherwise fit and active.
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Maybe you push through tiredness because that’s what you’ve always done — even though your body is asking for something different now.
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Maybe you want to stay strong and capable for the long term, but you’re unsure where to begin.
YOU’RE NOT DOING ANYTHING WRONG. YOUR BODY IS CHANGING AND IT NEEDS A DIFFERENT KIND OF SUPPORT NOW.
Class Descriptions
STRENGTH & CARDIO FUSION
Tuesday 7:15–8pm - Hilton Village Hall
Thursday 7–7:45pm - Hilton Village Hall
Build strength first - supporting metabolism, bone health and long-term vitality.
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This class places strength training at the centre of midlife fitness, supported by cardio, balance and agility work to help you feel capable, steady and energised.
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In this class, you’ll:
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build strength using resistance bands and light weights
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support metabolism and energy levels
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stimulate bone health through resistance and impact-aware movement
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develop balance and agility to support long-term independence
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build stamina for everyday life
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feel more capable and confident in how you move
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using breath and movement to support a responsive, adaptable pelvic floor
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This class is a great fit if you’re new to strength training, returning after a break, or navigating midlife or post-menopause changes and want a clear, supportive way to begin and progress.
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Plenty of parking available at the venue.
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You are invited to begin with Sam on Tuesday 6th or Thursday 8th January 2026
RELAX & RESTORE YOGA
Tuesday 8:05–8:50pm - Hilton Village Hall
Thursday 7:50–8:35pm - Hilton Village Hall
Release, reset and recover - after strength or a busy day
This calming class is designed to complement Strength & Cardio Fusion or support you at the end of a full day.
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We move through slow, steady yoga and mobility-focused movement to release tension, support recovery and help your nervous system settle. Breath-led movement and pelvic floor exercises are included to encourage a responsive, adaptable pelvic floor, rather than holding or gripping.
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This class supports:
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reduced stiffness and tension
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improved joint mobility and ease of movement
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recovery after strength and cardio
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calmer evenings and more settled rest
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emotional steadiness
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pelvic floor support
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You’ll leave feeling calmer, more grounded and ready to rest.
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Plenty of parking available at the venue.
MORNING YOGA
Thursday 9:15–10am - Mickleover Pavilion (Vicarage Park)
Stay mobile, balanced and confident through midlife and beyond
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Morning Yoga is a steady, feel-good practice that blends yoga-based movement with light balance and coordination work to help you move well and feel ready for the day ahead.
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The focus is on maintaining and improving mobility, balance and ease of movement, supporting joints, posture and long-term confidence as your body changes through midlife and post-menopause.
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This class supports:
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reduced stiffness and easier movement
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joint mobility and everyday flexibility
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balance, coordination and steadiness
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fall-prevention through balance and awareness
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long-term movement health and vitality
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nervous system calm
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pelvic floor support
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An uplifting, grounding way to start your day - helping you feel capable, steady and well in your body.
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Plenty of parking available at the venue.
New Timetable Begins January 2026
A refreshed timetable designed to support midlife strength, mobility, balance and recovery - all personally taught by me. Designed to support you whether you’re continuing, returning or having a starting fresh.
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You’ll also have access to a growing library of on-demand video sessions to enjoy in your own time, including Relaxation, Energy Boosting, Back Health and Strength-Building routines.
Pricing
My memberships give you flexibility and consistency, helping you build strength and mobility even when life feels busy. Because places are limited at Hilton Village Hall and Mickleover Pavilion, early booking is recommended.
No minimum membership contract, stay as long as you like - many members have been with me for years. Come and Joins Us!
Who These Classes Are For
THESE CLASSES ARE A GREAT FIT IF:​
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you’re in midlife or post-menopause and want movement that supports this stage
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you want to build strength, maintain mobility and feel capable in your body
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you prefer inclusive, well-guided classes where options are always offered
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supporting bone health, metabolism and long-term vitality matters to you
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you value balance, agility and steadiness as part of staying active
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nervous system awareness and recovery are important to you
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you’re interested in movement that supports longevity, not just short-term results
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YOU MIGHT PREFER SOMETHING ELSE IF:
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you’re looking for high-intensity workouts
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your main goal is heavy barbell lifting
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you want fast, extreme or appearance-focused results
Frequently Asked Questions
Meet Sam
Hi I’m Sam, a Menopause Movement Coach, experienced yoga and Ayurveda health coach, supporting people in midlife and post-menopause to build strength, steadiness and long-term vitality.
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After navigating my own midlife changes and noticing how easily strength can be lost during this stage, I understand how important realistic, compassionate and evidence-informed movement truly is.
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Every class I teach is friendly, welcoming and shaped by real life, not theory alone - supporting you to move well, build strength and feel confident in your body now and in the years ahead.
