THE FRAMEWORK

Training that actually works with your hormones
 
Somewhere in your late 30s or early 40s, the rules start to change.
 
Your body is quietly shifting out of its reproductive years — and that transition touches everything. Your energy. Your recovery. The way you carry weight. The way stress lands. Even your sleep.
 
Most women are never told this is coming. So when it does, it feels like something has gone wrong.
 
Nothing has gone wrong. But the way you train, eat, and recover does need to evolve — because your hormones are asking for something different now.
 
That’s exactly what this framework is built around.
 
The Anna Rae Method — How It Works
 
A framework built for the body you’re in right now
 
This isn’t about pushing harder or starting over.
It’s about understanding what your body is actually asking for — and building from there.
 
The three phases below aren’t a linear programme you complete and leave behind. They’re a way of thinking about your body at every stage. Depending on where you’re starting, you may spend more time in one phase than another. That’s not falling behind. That’s listening.
 
 
PHASE 1
Where we begin
 
Foundations First
Mobility & Stability
 
Here’s something most fitness conversations skip over: as oestrogen begins to decline, your connective tissue changes. Ligaments become less elastic. Joints that used to feel stable can start to feel unpredictable. Recovery takes longer than it used to.
 
This doesn’t mean you should do less. It means we need to be smarter about where we start.
 
Phase 1 is about building a body that can handle what comes next — without injury, without burnout, without white-knuckling through pain.
 
We focus on:
 

• Joint integrity and how to protect it

• Motor control — teaching your body to move well before we ask it to move heavy

• Mobility work that actually addresses what perimenopause affects

• Building the stability foundation that makes everything else possible

 
This phase isn’t a warm-up to the real work. This is the real work.
 
PHASE 2
Where we personalise
 
Bio-Individual Programming
Your body, your roadmap
 
No two women arrive at perimenopause the same way. Your symptoms, your history, your lifestyle, your stress load — all of it shapes what your body needs right now.
 
A programme that worked for your friend, or worked for you five years ago, may not be what serves you today. That’s not a personal failure. That’s biology.
 
In Phase 2, we build your roadmap from your actual baseline — not a generic template.
 
This means looking at:
 

• Your current training history and what your body responds to

• Your hormonal symptoms and where you are in your cycle or transition

• Your nutrition patterns and where they might be working against your hormones

• Your lifestyle — sleep, stress, daily demands — because all of it counts

 
The goal isn’t perfection. It’s a plan that feels possible, sustainable, and genuinely yours.
 
PHASE 3
Where we protect and optimise
 
Stress & Recovery Architecture
Protecting your nervous system
 
In perimenopause, cortisol becomes the variable that quietly runs the show.
 
When your oestrogen and progesterone are fluctuating, your nervous system becomes more sensitive to stress — all kinds of stress, including the stress of hard training. What used to feel energising can start to feel depleting. And the harder you push without recovery, the more your body holds on rather than lets go.
 
This phase is about designing your life — not just your training — so your body has what it needs to actually change.
 
We look at:
 

• Training volume and intensity that supports your hormones, not spikes your cortisol

• Sleep architecture and what perimenopause does to it — and how to work with that

• Recovery tools and why they matter more now than ever

• Daily rhythms and stress patterns that are either protecting or undermining your progress

 
Rest is not the opposite of results. In perimenopause, rest is how you get them.
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FIND YOUR LEVEL
Ready to begin?
 
Where do you fit in?
 
Beginner — You’re new to structured training, returning after a long break, or your symptoms have made you feel like you’re starting from scratch. We build slowly, intentionally, and without overwhelm.
 
Intermediate — You train consistently but something has shifted. Progress has stalled, recovery feels harder, or your body is responding differently than it used to. We recalibrate and rebuild your strategy.
 
Advanced — You’re experienced, you’re lifting, and you want to optimise. You understand your body but perimenopause is introducing new variables. We refine, protect, and push intelligently.
 
                                                       
                                                     Take the quiz  → 
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