Coach

Kirsty McFarlane

I'm a nutrition coach and personal trainer who specialises in helping transform the lives of women in their middle years. My background is in science, which has always driven me to design evidence-based programmes. I, like you, have tried every diet under the sun, been an emotional eater and battled with self image. i found a pattern that worked to help me feel good and stay in shape then perimenopause hit. i was so fatigued that exercising was becoming harder and harder and i noticed a shift in fat to my middle. It's no wonder what I had learned to do wasn't working, I was now living in a different body. Through menopause accreditations and leaning into the real science as well as my evidence based practice I found a new norm for me. One in which I'm as strong as ever and progressing, fitter than I've ever been after challenging myself with two Hyrox events in 2024 and in great shape. I thrive on having high energy and feeling good but can't deny I love how my body looks in clothes and no styles is off limits. Now I have made it my mission to share my expertise with other middle aged woman on how to thrive during these years of our lives. My passion is to help you become the happiest and healthiest version of you and teach you how to transform your life and your body by implementing sustainable changes. I have worked with hundreds of woman in middle age and understand the challenges it can bring. My clients lose the weight and more importantly, keep it off. But it's far from being just about weight loss, you may be ready to level up your life, set new goals and step into new challenges, like 8 of my ladies who stepped in Hyrox early this. I pride myself in not only helping woman lose weight and gain control of their bodies back but in advising them in the options available to them at this stage in their lives. My coaching centres around the woman as a whole, with destressing and optimal sleep strategies as well as a progressive exercise program, ideal midlife nutrition and supporting women in getting the best menopause care possible from their doctors.

Course curriculum

  • 1

    Getting started

    • Welcome

    • Creating your menopause vision statement

    • How to make habits stick

    • What habit to start with ?

    • Why lifting weights is a non-negotiable

    • Exercising in menopause

    • Setting daily activity targets
  • 2

    Nutrition

    • Nutritional strategies in menopause

    • Pre and post workout nutrition - Cosiderations

    • What's that ? All about fat

    • Why is gut health so important

    • How to eat to maximise results and energy

    • How to maximise sleep

    • Protein Cheat Sheet

    • Protein is King
  • 3

    Behaviour and mindset

    • Emotional cycle of change

    • Setting monthly goals

    • Going from good to great

  • 4

    Workout week 1

    • Warm up !!!!

    • Workout 1

    • Workout 2

    • Workout 3

    • Stretch and cool down

  • 5

    Workouts week 2

    • Workout 4

    • Workout 5

    • Workout 6
  • 6

    Workouts week 3

    • Workout 7

    • Workout 8

    • Workout 9
  • 7

    Workouts week 4

    • Workout 10

    • Workout 11

    • Workout 12
  • 8

    Workouts week 5

    • Workout 13

    • Workout 14

    • workout 15
  • 9

    Workouts week 6

    • workouts 16

    • Workout 17

    • Workout 18
  • 10

    Week week 7

    • Workout 19

    • Workout 20

    • Workout 21
  • 11

    Workouts week 8

    • Workout 22

    • Workout 23

    • Workout 24
  • 12

    Workouts week 9

    • Workout 25

    • Workout 26

    • Workout 27

    • Workout 28

    • Workout 29

    • Workout 31

    • Workout 30

    • Workout 33

    • Workout 32

    • Workout 34

    • Workout 35

    • Workout 36
  • 13

    Menopause topics

    • Genitourinary symptoms of the menopause

    • Testosterone- The facts

    • General nutrition strategies in menopause

    • Supplements in menopause

    • Stress management in menopause

What's included?

  • Desined for home or gym

    Progressive workouts to follow at home or programs to download for the gym

  • Free private consultation

    You will receive an initial set up call looking at your individualised nutrition targets

  • Be part of a community

    You will be added to my Facebook client community where there is daily accountability, motivation and education

Who are my programs designed for ?

Women who want to improve their health, strength, fitness, boost energy, lose fat or even set new goals from the perimenopause onwards.

  • Women needing a training program that gets results

  • For those who want the tools and strategies for losing weight

  • Women who are sick and tired of being tired

  • For those who want to be educated in menopause and how to navigate it

  • Women to would benefit from the support of a community

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