90-Day Menofit™ Prime Programme
About Rachel Holmes
Rachel Holmes is a Multi Award Winning Coach, Women’s Fitness & Health Educator and the creator of Menofit™
—a health and fitness programme specifically designed for women in
menopause, and Prime—a fat loss programme tailored for women in
menopause. She is also the creator of Fitness Pilates, through which she has
trained over 3,000 teachers who now deliver thousands of Fitness Pilates
classes worldwide every week.
In 2012, Rachel founded Kick Start Fat Loss, a fat loss franchise that, at its
peak, had 100 franchisees across the UK and Ireland, helping people
achieve weight loss through education and evidence-based techniques in
both online and community-based classes. Rachel has coached thousands
of women to better health and successful weight loss.
“As a 54-year-old mum, business owner, speaker, and educator running
multiple businesses, I am now post-menopausal and have more energy,
am fitter, stronger, and happier thanks to the principles I teach my clients in
the Menofit™ programme.”
With 38 years of experience as an expert educator, coach, and trainer, I am
committed to continuously updating my knowledge with the latest
research. My new Menofit™ Prime programme incorporates the very latest
evidence-based information on fat loss and the reduction of menopausal
symptoms, delivered in a unique and personalised way.
Evidence-backed coaching and guidance from your personal menopause specialist with a wealth of experience
“My aim is to guide women through the menopause helping them manage their symptoms and feel their best!”
What is the Menofit™ Prime Programme?
How Does the Menofit™ Programme Work?
Upon booking, you will complete a detailed health questionnaire, which we will carefully review. You will then have a one-to-one consultation with your coach, who will create a personalised programme, including nutrition and fitness classes, based on your health questionnaire. This programme will consider your goals, lifestyle, and menopausal symptoms.
Rachel teaches a weekly timetable of online classes suitable for women in menopause, ranging from Walkfit™ and Fitness Pilates to daily strength and conditioning sessions. You can join these classes live or participate at a time that suits you via replay.
Rachel also conducts a weekly women’s well-being workshop, and you will have a bi-weekly one-to-one check-in with your coach to ensure you stay on track.
You have whats app support with Rachel & The Coaching Team.
Personalised and focussed for your goals
Why others choose us?
Week 1: BODY RESET – Menopause Nutrition
- Preparation, Mindset, and Identifying Symptoms
- Addressing feelings of overwhelm and learning how to regain
control.
- Addressing feelings of overwhelm and learning how to regain
- Healthy Habits & Non-Negotiables
- Resetting your midlife lifestyle for optimal health.
- Menopause Nutrition & Weight Loss
- Introducing a personalised approach tailored to your needs.
- Declining Hormones & Sleep
- Understanding the connection between hormone levels and
sleep quality.
- Understanding the connection between hormone levels and
- Stress & Weight Gain
- The importance of food quality in managing stress and
preventing weight gain.
- The importance of food quality in managing stress and
Week 2: Nutrition & Reducing Menopausal Symptoms
- Hormones
- Tweaking and personalising your plan for Week 2.
- Understanding the difference between fat-burning and fat-
storing hormones. - The effects of oestrogen and insulin resistance.
- Understanding metabolism.
- Addressing midsection weight gain.
Week 8: Gut Health & Brain Health
- Gut and Brain Health
- Eating to support mental well-being.
- How to stop overeating and avoid mindless eating.
Week 9: Integrating Health Goals Into a Busy Lifestyle
- Balancing Life, Menopause, and Health
- Practical tips for maintaining your health goals while managing a
busy life.
- Practical tips for maintaining your health goals while managing a
Week 10: HRT and Hormonal Testing
- Understanding HRT and Hormonal Testing
- Introduction to the Dutch Test and other hormonal assessments.
Week 3: Managing Cortisol, Gut Health & Reducing Inflammation
- Stress and Midsection Weight Gain
- Understanding the impact of environmental toxins (endocrine
disruptors). - Improving your gut health.
- Strategies for reducing inflammation.
- Understanding the impact of environmental toxins (endocrine
Week 4: Sleep
- Exploring techniques to improve sleep quality and its role in menopause
management.
Week 5: Midsection Weight Gain and Supplements
- Should You Take Supplements?
- Understanding which supplements are beneficial and why.
- Everything you need to know about supplements for enhanced
health and well-being.
Week 6: Navigating a Plateau & Sticking With Your Health Goals
- Have You Plateaued?
- Assessing if you are eating in a deficit.
- Strategies to break through a plateau.
- Managing emotional triggers and food behaviour.
- Ensuring long-term adherence to your health goals.
Week 11: Refining Healthy Habits & Nutrition
- Balancing Life, Menopause, and Health
- Fine-tuning your healthy habits and nutrition to fit your lifestyle.
Week 12: Continuation and Maintenance
- Developing a long-term plan to maintain your progress and continue
living a healthy lifestyle.