R I S E

Many women go through workouts, and life, without truly connecting to their deep core and pelvic floor muscles, the powerhouse that stabilises and strengthens from the inside out.

Life transitions like pregnancy, postpartum, and perimenopause can weaken connective tissue, slow recovery, and affect pelvic floor function. Reconnecting to your core helps you to reclaim confidence, protect your back, improve posture, move with ease, and support a firmer, flatter midsection.

Through breath-led core activation, you’ll learn to engage your core reflexively and naturally, rather than just “sucking in” or bracing. This creates a foundation that supports every lift, every run, and every daily movement, while helping your tummy feel firmer, flatter, and stronger.

In this phase, you will:

• Feel your deep core: diaphragm, transverse abdominis, pelvic floor.
• Activate core engagement for everyday movement.
• Build lasting stability and a foundation for strength, posture, confidence, and a firmer midsection.

When your core and pelvic floor are fully connected, your movement becomes effortless, your breathing improves, and your nervous system stays calm and regulated, helping you manage stress, support hormones, and navigate perimenopausal changes with more ease, all while your midsection feels stronger and firmer.

We also take this opportunity in the foundational phase to identify core values and how they relate to your goals and the outcomes you desire.

Using Oxygen Advantage and SOMA Breath principles, we retrain your breath to work for you, supporting health, strength, posture, and energy. At the same time, we reinforce fundamental movement patterns and lifestyle habits that compound into lasting healthy habits, strength and resilience.

In this phase, you will: 

• Shift from shallow to deep nasal breathing, improving oxygen uptake and carbon dioxide tolerance for better stamina, focus, and recovery.
• Move efficiently through fundamental patterns - squats, hinges, pushes, pulls, and gait, so your body works as a coordinated, powerful system.
• Harness tiny healthy habits that turn small, consistent actions compound into big change, effortlessly.
• Release tension in the shoulders, jaw, and chest, so your movements feel fluid, controlled, and powerful.

For women in perimenopause, this matters because deep, diaphragmatic breathing lowers cortisol, supports restorative sleep, steadies energy, and counteracts the fatigue, brain fog, and “wired but tired” feelings that often accompany hormonal changes.

Your mind and body cannot heal, grow, or fully recover if your nervous system doesn’t feel safe. In this phase, we focus on progressive strength training, breath-led regulation, and mindset resilience to help you move, recover, and thrive.

In this phase, you will:

• Build progressive strength - safely increase load and capacity, improving endurance, stability, and functional power.
• Breathe to regulate nervous system - learn simple down-regulation techniques you can use in the morning, between meetings, after workouts, or before sleep.
• Develop a resilient body, mindset, and outlook - support hormone balance, reduce chronic cortisol spikes, and cultivate the confidence and focus to maintain training progress through perimenopause.

By combining strength, breath, and mindset, this phase helps you train more effectively, recover more efficiently, and navigate hormonal changes with ease, creating a body and mind that feel resilient, capable, and balanced.

This is where it all comes together. Your core is strong from the inside out, your breathing pattern is optimised, your nervous system feels safer and more responsive, and your strength is progressing.

In this phase, RISE moves beyond the physical. During perimenopause and menopause, the brain is actively remodeling itself as it adapts to lower estrogen levels, affecting memory, mood, emotional regulation, and neurotransmitters like serotonin and dopamine. This is a window of opportunity to intentionally strengthen new neural pathways through targeted habits, mindset, and practice.

Periodised strength: This phase is bespoke to your needs, focusing on either power or recovery depending on your goals, energy levels, and readiness. By applying strength progressively and intentionally, you consolidate gains, increase functional capacity, and step into a stronger, more confident body. 

Transformational breathwork: Specific breathing patterns can influence brain activity, increasing alpha waves (calm, alert focus) and theta waves (deep, meditative states linked to creativity and emotional processing). This helps regulate the nervous system, improve focus, and create a fertile state for learning, growth, and letting go of old patterns.

Embody your future self: With your body strong, nervous system regulated, and brain receptive, this is the stage to step fully into the woman you want to be - confident, capable, and aligned with your values. The habits, breathwork, and strength practices you embed now become lifelong tools for presence, resilience, and self-mastery.