Train Smarter, Not Harder.
An 8-week programme combining progressive strength, sprint intervals, power training and recovery — built for women in peri and post menopause.
✓ Dr Stacy Sims Menopause 2.0 Certified
✓ Girls Gone Strong Menopause Coaching Specialist
✓ 10 years training women only
✓ NZ-based
Feel strong, capable and confident in your body again
A simple, structured way to help you move better, feel stronger and build your fitness, whether you’re just starting out or already training, designed specifically for women in peri and post menopause.
If Any of this sounds familiar you're in the right place.
What used to work has stopped working.
Your old workouts feel harder. Recovery takes longer. You're doing everything you used to do — and getting less from it.
Your body is changing — and the rules have changed with it.
Body composition is shifting, despite training and eating well. The strategies that worked at 35 aren't built for your physiology now.
Strength and mobility are slipping.
Aches you didn't have before. Stiffness in the morning. The thought of carrying groceries up the stairs makes you pause.
Real Women. Real Strength.
“Finally a programme that truly understands what women need at this stage of life.”
— Jo Kane, 70
“Thanks to Caroline, I’m approaching my 50th birthday feeling amazing — both physically and mentally.”
— Alba Micheli, 50
“The workouts are clear, motivating and easy to follow — I feel stronger and more consistent than ever.”
— Nicola Gordon, 54
Real Women. Real Strength.
“Finally a programme that truly understands what women need at this stage of life.”
— Jo Kane, 70
“Thanks to Caroline, I’m approaching my 50th birthday feeling amazing — both physically and mentally.”
— Alba Micheli, 50
“The workouts are clear, motivating and easy to follow — I feel stronger and more consistent than ever.”
— Nicola Gordon, 54
Your Menopause Coaching Specialist
Meet Caroline.
I'm Caroline — a Certified Personal Trainer and Menopause Coaching Specialist based in New Zealand. For the last 10 years, I've worked exclusively with women.
I built MenoMoves because most training programmes for midlife women are either watered-down general fitness, or built on outdated assumptions about how women's bodies should be trained.
The latest research — from Dr Stacy Sims, Girls Gone Strong, and the growing body of physiology work specifically on peri and post menopause — tells a different story. Strength matters more, not less. Sprint intervals beat long cardio. Power training is non-negotiable. Recovery is part of the programme, not an afterthought.
MenoMoves is what happens when you build a programme around that science, and personalise it for you.
My mission is simple: to empower women to move better, feel better, and thrive through every chapter of midlife.
- Dr Stacy Sims Menopause 2.0 Certified
- Girls Gone Strong Menopause Coaching Specialist
- Certified Personal Trainer
- 10+ years training women only
Your Menopause Coaching Specialist
Meet Caroline.
Hi, I’m Caroline — 42 years old, mum of two, and absolutely passionate about helping women feel strong, confident, and at home in their bodies.
I’ve spent the last 10 years working exclusively with women, and I deeply understand the unique challenges and changes that come with this stage of life.
Strength training is at the heart of what I do because I’ve seen first hand how transformative it is physically, mentally, and hormonally.
I’ve trained in this space through leading experts including Dr. Stacy Sims and Girls Gone Strong, and I bring that science-based knowledge into every session.
My mission is simple: to empower women to move better, feel better, and thrive through every chapter of midlife.
> Certified Personal Trainer
> Girls Gone Strong Menopause Coaching Specialist
> Dr Stacy Sims Menopause 2.0 Certified
The MenoMoves Method
Built on the latest research in women's midlife physiology — not recycled fitness advice.
Progressive Strength Training
The single most important intervention for women in peri and post menopause. Strength preserves muscle, protects bone density, and supports metabolic health as oestrogen declines. Every MenoMoves programme is built around it.
Sprint Interval Training (SIT)
What the research now tells us women in midlife actually need — short, sharp efforts that maintain cardiovascular fitness, support metabolism, and don't tax recovery the way long cardio does. Almost no one programmes this. We do.
Power Training
Moving load quickly. The capacity that declines fastest with age — and the one that keeps you reactive, fast, and able to catch yourself if you trip. Programmed deliberately, not as an afterthought.
Strategic Recovery & Mobility
Built-in mobility sessions, deload weeks at week 4 and week 8, and recovery-aware programming that respects how your nervous system responds in midlife. You'll train hard, then actually recover.
How it Works
Step 1
Book a free
Discovery Call
A short, no-pressure conversation. Tell me where you're at, what you've tried, and what you're hoping for. I'll tell you honestly whether MenoMoves is the right fit.
Step 2
Complete your Movement Assessment
Before I write a single session, I assess how your body moves today. A structured assessment that becomes the foundation of your programme — so what you train is built around you, not a template.
Step 3
Train with
confidence
Your personalised 8-week programme drops into the Everfit app. You train, I check in weekly, and your programme adjusts as you progress.
Already using a GLP-1? Here's how MenoMoves protects your results
Strength-first support alongside GLP-1 use to protect muscle and bone density during weight loss.
Strength Training To Protect Muscle
Progressive strength training to protect metabolism and functional strength.
Bone Density Support
Load-bearing resistance work to help reduce bone loss and maintain skeletal strength.
Nutrition Support
Protein-focused guidance and practical recipes to help preserve muscle alongside your training.
Strength Beyond the Scale
GLP-1 medications can support weight management but muscle and bone still need protection.
MenoMoves keeps strength, resilience, and confidence at the centre — so your results last.
What changes when you train smarter?
Strength & Energy
Feel physically capable again — not drained.
Better Sleep & Recovery
Wake up restored instead of exhausted.
Better Daily Function
Less brain fog, fewer aches, more clarity.
Improved Confidence
A strong body. A clear mind. Real confidence.
MenoMoves MEMBERSHIP
Personalised programming. Real support. Built for your physiology.
- A programme built specifically for you — your training history, your equipment, your schedule, your goals. Not a generic plan.
- A full Movement Assessment with Caroline — a structured assessment of how your body moves right now, so your programme is built around your real starting point, not a template. Scored, written up, and used to design your training.
- Strength, power, sprint intervals and mobility — the full methodology, programmed across 8 weeks for sustainable progress.
- Video demonstrations for every movement — delivered in the easy-to-use Everfit app, on demand.
- Weekly check-ins with me — your training, your recovery, your wins, in-app.
- A 4-week progress review — to make sure you're on track and adjust where needed.
- In-app messaging with Caroline directly — questions, form checks, accountability, whenever you need it.
- GLP-1 supportive programming (if applicable) — strength-first protocols to protect muscle and bone density during weight loss.
- Education on peri and post menopause physiology — so you understand why you're doing what you're doing.
- A growing on-demand library of workouts you can use anytime, beyond your programme.
- A private MenoMoves community — connection and accountability with women who get it.
- Curated nutrition guidance and recipes to support training, recovery and protein intake.
$49.99 NZD per week 8-week minimum (programmed as 6 weeks of progressive training + 2 deload weeks) Cancel any time after that. No long contracts.
"I honestly am just so glad I found you. You have made an impact on me that no one else has. I feel supported in my journey." — Jodie, 60, MenoMoves Member
Not sure if MenoMoves is right for you?
Book a free 15-minute discovery call.
Commonly Asked Questions
"I'm completely deconditioned. Can I still do MenoMoves?"
Your Movement Assessment is the starting point — we don't begin programming until I've seen how you move today.
"What if I have injuries — bad knees, back, shoulders?"
Your Movement Assessment captures all of this before we begin. Your programme is built around what your body can do today, not generic templates. I'll modify exercises, swap movements, and progress at a pace that respects your history. Many of my clients started with injuries and rebuilt strength without aggravating them.
"I'm already on HRT. Does that change anything?"
No — MenoMoves complements HRT well. The programme is designed to optimise what training does for your body, regardless of whether you're using hormone therapy. Many of my clients are on HRT and seeing strong results.
"Do I need a gym, or can I train at home?"
Both work. Tell me what equipment you have access to — gym, garage, just dumbbells at home — and your programme is built around it. Some of my best clients train entirely at home.
"How much time per week does it take?"
Most clients train 3–4 sessions per week, 30–60 minutes each. Programmes are built to fit real life, not the other way round.
"What's the difference between MenoMoves and a free YouTube workout?"
A free workout isn't built for you, doesn't progress, doesn't account for your physiology in midlife, and offers no accountability. MenoMoves is personalised, progressive, methodology-driven, and you have me in the app for support throughout.
"Can I cancel after the 8 weeks?"
Yes — anytime. The 8-week minimum exists because the programme is structured as 6 weeks of progressive training plus 2 deload weeks. After that, you can stay (most do) or cancel without any contract.
"I'm in Australia / the UK / the US. Can I still join?"
Yes. MenoMoves is delivered online via the Everfit app. I have clients across NZ and internationally.
I'm using a GLP-1 medication. Will MenoMoves still work for me?"
Absolutely — and arguably, you need this more, not less. GLP-1s drive weight loss but can also cause significant muscle and bone loss, especially in midlife. MenoMoves is built to protect both, with strength-first programming and protein-focused nutrition support layered alongside your medication.
Ready to feel strong, capable and confident in your body again? Join Today!
MenoMoves is built for women who are done guessing — and ready to train in a way that actually works for the body they have now.