MPower

28/04/2026

We cover lots of exercises in our MPower classes, but what’s the difference between them? Generally, they are either Compound or Isolation exercises, but what does that mean?

Compound exercises use more than one muscle group or joint at the same time. Think squats, rows, deadlifts or presses. They tend to mimic real life movements, for example, squats are like sitting down and getting up, a shoulder press is lifting something overhead etc, so are training you for everyday life now and in the future. As you’re using multiple muscle groups, you’re also improving your coordination and balance, building your strength quicker and training efficiently. Compound exercises also build your cardiovascular fitness and metabolic health because using multiple joint and muscle groups together means using more energy.

Isolation exercises are great for finetuning as they only work one muscle group or joint at a time. Think bicep curls, calf raises, lateral and front raises or leg extensions. They focus more on hypertrophy (growing the muscle), so are great if you’re looking for more muscle definition in a specific area or are looking to work a specific muscle without tiring out others. Isolation exercises are also often used for the rehabilitation of injury where the control of movement is important.

Both types of exercise have a place in an effective and balanced training program and are included in our classes to maximise the benefits for you.

21/04/2026

This week we’re going to talk about core!

Your core isn’t just your stomach muscles; it’s your abdominals, lower back, hips and pelvis. When your core is strong, it will safeguard your spine against injury, improve your balance and stability, improve posture and make you functionally fit for daily life. And for menopausal ladies, at a time where the fall in oestrogen during perimenopause causes fat accumulation to shift toward the visceral region, working your core is even more important.

Many of the exercises that you do during an MPower session are specifically designed to challenge your core in a variety of ways. And remember, menopause doesn’t have to be a slow decline, you can rebuild strength and support your body in this time of life - you just need to train the right way.

14/04/2026

We thought it might be helpful to define some of the terms we use during our classes, so you have a clearer understanding of what we’re talking about. We’re going to delve deeper into each one soon and why they are things we should be looking at as we move into perimenopause and beyond.

Strength Training (or Resistance Training) is designed to improve muscle strength, power and endurance by making the muscles work against an external resistance. This resistance can be in the form of body weight (like a press up), free weights (like dumbbells or kettlebells), resistance bands or gym machines.

Plyometrics (or Jump Training) are explosive exercises, producing powerful movements that lengthen the muscles, then quickly shorten them and are designed to increase muscle power and strength. They help to improve the engagement of our fast twitch muscle fibres.

If you're interested in finding out more, please get in touch.

13/04/2026

⭐ ⭐ We're back!! ⭐ ⭐
Refreshed and raring to go with our new Monday morning class - 9.30 at Holy Trinity Hall, Church Crookham about to get underway and two classes tonight!

If you're interested in learning more about our classes, please get in touch.

11/04/2026

What if .. you found a fitness class that you really enjoyed?
What if ... you learnt you could make gains in your strength despite your age?
What if ... you could benefit from experienced and knowledgeable instructors in a relaxed and friendly environment?

Well we've got just the thing for you. Come and be part of our MPower fitness community and join our classes run by Sarah and Hannah - two local mums and PTs qualified in peri to post menopause exercise. We're here to help you learn how to exercise for your changing hormones and to empower you to understand what kind of exercise is most helpful to mitigate the effects of menopause.

Classes are 45 mins long and suitable for any level of fitness.

We start back the week of 13 April:

Monday 9.30am, Holy Trinity Hall, Church Crookham
Monday 6.30pm, Fleet Infants School, Fleet
Monday 7.30pm, Fleet Infants School, Fleet
Wednesday 11.15am, Victoria Hall, Hartley Wintney
Wednesday 7pm, Fleet Infants School, Fleet
Friday 9.30am, Ancells Farm Community Centre, Fleet
Saturdays 9am, Fleet Infants School, Fleet

Come and join us!
Please comment below or send us a message at
mpower.fleet.uk@gmail.com to express your interest or if you have any questions.
https://www.mpowermenopausefitness.co.uk

11/04/2026

Ahead of our new block of classes starting on Monday, we thought we'd recap some of the ways in which our classes can help alleviate symptoms of the menopause:

⭐️ Women are at higher risk of osteoporosis after the menopause, but an exercise programme that includes resistance training helps build and maintain bone density as well as combating muscle loss associated with ageing - giving you the best chance at building the strength you will need to be resilient in the next phase of your life.

⭐️ Maintaining or building your muscle mass is also the best way to boost your metabolic health, meaning your body burns more calories even at rest.

⭐️ Exercise reduces the stress hormones in your body and increases the feel good ones, which will boost your mood and sense of well-being - and we do like to have a bit of a giggle in our classes too!

⭐️ Targeted exercise can improve cognitive functioning and help to offset the drop in oestrogen during menopause that is linked to a higher risk of dementia in women.

⭐️ Exercise is also proven to increase your heart health, improve your balance and co-ordination (that’s one of the reasons why we do those extra fun plyo moves!) and provide relief from hot flushes.

It’s never too late, so the sooner you start the right kind of exercise, the better!

07/04/2026

Ladies, are you in peri to post menopause and looking to start some strength training but not sure where to begin? Is your usual exercise routine no longer working for you and you know you need to change it up, but you're not sure what to do? We're here to help you learn how to exercise for your changing hormones and to empower you to understand what kind of exercise is most helpful to mitigate the effects of menopause. We promise to deliver classes that are tailored specifically for ladies in this time of life in a fun and supportive environment. The classes are run by Sarah and Hannah - we're two local mums and PTs qualified in peri to post menopause exercise. We've been running MPower classes for over two years now and absolutely love our job! We're so proud to see the gains in fitness, confidence and strength that our ladies have made so far, and would love to have some new members along to our classes. As well as our regular classes, we have a brand new class in Fleet on Monday mornings at 9.30am.

Classes are 45 mins long and suitable for any level of fitness. We start back the week of 13 April:

Monday 9.30am, Holy Trinity Hall, Church Crookham
Monday 6.30pm, Fleet Infants School, Fleet
Monday 7.30pm, Fleet Infants School, Fleet
Wednesday 11.15am, Victoria Hall, Hartley Wintney
Wednesday 7pm, Fleet Infants School, Fleet
Friday 9.30am, Ancells Farm Community Centre, Fleet
Saturdays 9am, Fleet Infants School, Fleet

Here’s what some of our current members have to say:

💪🏾’I feel so much better and stronger with a sense of renewed confidence and pride.’
💪🏾’I have just completed a seven week block of classes attending twice a week and the difference in how I look and feel is amazing.’
💪🏾’I love the camaraderie and fun that goes alongside the focus on the hard work too. Each class is well structured and the exercises are varied.’
💪🏾’Love the variety of exercises, classes are run by people who genuinely care. Relaxed friendly atmosphere.’

Come and join us!

Please comment below or send us a message at
mpower.fleet.uk@gmail.com to express your interest or if you have any questions.
https://www.mpowermenopausefitness.co.uk

30/03/2026

Calling all ladies facing the menopause! We have a few spaces left on our next block of fitness classes starting back the week of 13 April and we’d love to welcome some new members as part of our MPower community. Classes are as follows:

Monday 9.30am, Holy Trinity Hall, Church Crookham
Monday 6.30pm, Fleet Infants School, Fleet
Monday 7.30pm, Fleet Infants School, Fleet
Wednesday 11.15am, Victoria Hall, Hartley Wintney
Wednesday 7pm, Fleet Infants School, Fleet
Friday 9.30am, Ancells Farm Community Centre, Fleet
Saturdays 9am, Fleet Infants School, Fleet

Here’s what some of our current members have to say:

💪🏾’I feel so much better and stronger with a sense of renewed confidence and pride.’

💪🏾’I have just completed a seven week block of classes attending twice a week and the difference in how I look and feel is amazing.’

💪🏾’I love the camaraderie and fun that goes alongside the focus on the hard work too. Each class is well structured and the exercises are varied.’

💪🏾’Love the variety of exercises, classes are run by people who genuinely care. Relaxed friendly atmosphere.’

Come and join us! We offer:

⭐️ Fun and friendly fitness classes specifically tailored to women at this stage of life to ensure maximum benefit

⭐️ Run by qualified peri-to post menopausal fitness instructors

⭐️ 45 minute small group sessions

⭐️ Suitable for any level of fitness.

Please comment below or send us a message at
mpower.fleet.uk@gmail.com to express your interest or if you have any questions.

https://www.mpowermenopausefitness.co.uk

27/03/2026

Calling all ladies facing the menopause!

⭐ ⭐️ We're adding another MPower class!! ⭐ ⭐️

Monday mornings starting 13 April, 9.30am
Holy Trinity Hall, Church Crookham.

Here’s what some of our current members have to say:

⭐️ “I feel so much better and stronger with a sense of renewed confidence and pride.” ⭐️
​
⭐️ “I have just completed a seven week block of classes attending twice a week and the difference in how I look and feel is amazing." ⭐️

⭐️ “I love the camaraderie and fun that goes alongside the focus on the hard work too. Each class is well structured and the exercises are varied." ⭐️

⭐️ “Love the variety of exercises, classes are run by people who genuinely care. Relaxed friendly atmosphere." ⭐️

Come and join us! We offer:

💪🏾 Fun and friendly fitness classes specifically tailored to women at this stage of life to ensure maximum benefit

💪🏾 Run by qualified peri-to post menopausal fitness instructors

💪🏾 45 minute small group sessions

💪🏾 Suitable for any level of fitness.

Please comment below or send us a message at
mpower.fleet.uk@gmail.com to express your interest or if you have any questions.

https://www.mpowermenopausefitness.co.uk

24/03/2026

⭐ We're adding another MPower class!! ⭐
Starting Monday 13th April, 9.30am, Holy Trinity Hall, Church Crookham.

Please get in touch for more details at mpower.fleet.uk@gmail.com

08/03/2026

🌟 Happy International Women’s Day 🌟
Today we celebrate the strength, resilience, and brilliance of women everywhere — and especially you amazing ladies!
This stage of life isn’t about slowing down. It’s about stepping into your power and proving — day after day — that your wellbeing is worth prioritising. Every workout you show up for, every kettlebell you lift, every rep you grimace at, in those moments you choose yourself… and it all matters.
💪 You are rewriting the narrative.
💛 You are showing what confidence at every age looks like.
🔥 You are inspiring others more than you know.
Here’s to the women lifting each other up, embracing change, and being brave. We see you. We celebrate you. And we’re honoured to be part of your journey.
Happy International Women’s Day — keep shining, keep moving, keep owning your strength.

07/01/2026

Worth a read!

Don’t blame aging for all the abilities you’ve lost.

Yes aging does change the body.
Research shows that after midlife, we gradually lose muscle mass, power, and balance. Reaction time slows.
Recovery takes longer.
These are normal physiological shifts, not personal failures.

But science is equally clear about something else.
Aging itself accounts for far less decline than inactivity does.

Studies on sarcopenia, balance, and mobility consistently show that much of what we attribute to “old age” is actually disuse. When muscles aren’t challenged, they weaken rapidly at any age.
When balance isn’t practiced, the nervous system becomes less confident. When joints aren’t moved through their ranges, stiffness increases and pain follows.

The body adapts precisely to what it is asked to do.
Ask it for less, and it becomes less.
Ask it gently, consistently for more, and it responds.
Even in later decades of life.

This is why strength training improves muscle and bone density well into the 60s, 70s, and beyond. Why balance training reduces fall risk. Why walking, resistance, and simple movement can restore function people believed was permanently lost. These aren’t motivational slogans they are well-documented physiological truths.

What often limits us is not age, but fear: fear of pain, fear of injury, fear of discovering our limits. Over time, that fear quietly shrinks daily movement, and the body follows that smaller map.

Each time you move carefully, imperfectly, honestly you send a signal to your muscles, bones, and nervous system: this still matters. That signal, repeated over time, becomes strength. Becomes confidence. Becomes resilience.

Aging changes the pace.
It changes the strategy.
But it does not eliminate the body’s capacity to adapt.

What you practice, you preserve.
What you abandon, you lose faster than time ever intended.

And every small act of movement is not defiance of aging
it is cooperation with biology.