Get Strong, Build Lean Muscle, and Kickstart your Cardiovascular Engine before the Christmas Madness
Spring BUILD UP helps women in midlife build lean muscle, get stronger and kickstart their cardio engine all from home.
Each week, you’ll have three live strength workouts with me in the trenches, working out alongside you. We’ll build on the previous week with clear progression to help you get stronger.
You’ll also get short, sharp HIIT workouts to build your cardio fitness. These progress week by week too, so we build your strength and fitness together.
Every live workout is recorded, so you can catch up if you miss a session- and repeat BUILD UP over summer with the full set of follow-along workouts.
If you get stuck, I’ll be there with direct support to help you keep moving forward.
You bring the commitment. I’ll bring the workouts, guidance and a group to help keep you accountable.
Eight weeks for you. Then bring on the summer adventures and the Christmas madness.
Starts 20 October 2026
Eight weeks
$199 NZD pilot programme pricing
This is the blueprint I use myself.
BUILD UP is the exact blueprint I used to build my strength and lean muscle—all from home. It’s what I use with my clients, and now it’s your turn.
Think jeans fitting that bit better. Summer tops on, shoulders out—and a little flex because you can. Feeling stronger when you lift, fitter when you move, and ready to say “yes, let’s do it” to the hike, the ride or the swim.
Then comes that moment: “I’m actually getting stronger.” And you start wondering what else you can do…
Stronger feels good. And it looks good on you.
“I’ve been training with Anne for 6 months, she has been absolutely amazing. She takes the time to understand your goals, what you’re trying to achieve and then designs a program that fits in with your lifestyle. She adapts and changes what you do, as you gain in strength. I truly feel 5 years younger! Can’t recommend Anne highly enough.”
— Chrissy Smith
Eight weeks of training, support and a clear plan to build on
Three live strength workouts every week. Train alongside me, with on-demand replays when you can’t make it live.
Short, sharp HIIT workouts. Build your cardio fitness with workouts that progress week by week.
An extra eight weeks of full access. Repeat BUILD UP over summer- that’s 16 weeks of access in total.
Weekly accountability check-ins. Stay connected, share your progress and get support when you need it.
Full app access. Preview your workouts and follow the plan at home- or take it to the gym if that’s more your style.
You bring the commitment. I’ll bring the plan—and get in the trenches with you.
There’s a method behind BUILD UP—and every step builds on the last.
“Menopause has been tough. I went from being a fit and active woman to lots of weight gain and losing a whole lot of basic muscle function. I went from walking 7 km with my dog in the evening to not being able to complete 1 km without stopping to rest on a bench. One month I swam in a 2 km open-ocean race with no training, and the following month I had lost so much balance I could not stand up and dress myself without falling over. I had a body full of sudden and unexplained pain.
After my HRT treatment became balanced, I decided to get a personal trainer – Anne. She understands the dramatic and random changes of menopause. She works both body and mind. She understands that I now need to incorporate rest as well.
With Anne’s training, I have slowly built my muscle strength again. I can now walk uphill again, go on 7 km walks again, and ski again. The next goal is to get back to open ocean swimming.
Anne is a miracle worker!!! She is giving me my fun and active life back. Thank you!”
— Mira Mautner
B — Build the basics. Weeks one and two lay strong foundations, helping you move well and build confidence.
U — Understand your body. Throughout the programme, you’ll learn how you move, what each workout is doing and why it matters.
I — Increase intensity with intention. We turn up the challenge gradually, with a particular focus in week five.
L — Learn to jump. We build strength through your legs and lower legs, working towards controlled landings and more powerful movement.
D — Deload. In week six, we ease back- and this is where the magic happens. Giving your body time to recover, repair and adapt to the work you’ve put in is part of how you get stronger. Then we’re ready to build again.
UP — Unlock your Potential. Feel your strength growing, trust what your body can do- and start exploring what comes next.
Who is BUILD UP for?
Women in midlife who want to feel stronger, fitter and ready for summer- with a plan that makes sense and enough energy left to enjoy themselves.
This is for you if:
You’re done with the YouTube workout lottery. You want structure, clear progression and to understand why you’re doing something beyond “the woman on the screen said so”.
You’re over workouts that leave you stranded on the couch. Netflix is a choice, not your recovery plan. You want a manageable challenge you can keep showing up for.
You want strength and lean muscle- all from home. With guidance, support and workouts that build on each other.
You’ve got summer plans bigger than watching everyone else have fun. The hike, the ride, the swim- you want to join in without always bringing up the rear.
You’re one of my Running Bunnies. You’ve got summer races on the calendar and want to build strength to support your running. Yes, bunnies need to lift too.
You’re injury-free, or your old injuries are well managed. That includes pelvic floor issues. You’ve been cleared for this type of training and may need some movements adapted along the way.
Menopause knocked you sideways, and you’re ready to build back up. Your symptoms are now manageable, and you want to feel strong, active- even athletic- again.
You don’t need to be strong already. You need to be ready to start- and keep building.
Who is BUILD UP not for?
The gym junkie chasing a new PB every week. If every session needs to end with a maximal lift and a lie-down, this probably isn’t your programme.
Anyone with a new or unmanaged injury, or recovering from recent surgery. BUILD UP is a training programme, not injury rehabilitation.
Women whose menopause symptoms are currently overwhelming. If symptoms are making everyday life hard to manage, getting support for those comes first.
Anyone perfectly happy with their daily stroll and wanting nothing more. Enjoy that beach walk! BUILD UP is for women who want to add strength, challenge and a little more adventure.
We’ll work hard- but the goal is to build you up, with enough left in the tank to enjoy the life you’re training for.
Menopause knocked me down. Strength built me back up.
I’m 51, fully qualified and an athlete for most of my life- but menopause still wiped me out. So I took everything I’d learnt through years of sport and training, added hours of research, and put it to work rebuilding myself- all from home.
I’ve since helped hundreds of women build their strength too. And me? I’m back doing the things I love, especially running. I’m a runner at heart, but strength was my way back.
That’s the blueprint behind BUILD UP- and now I’m getting in the trenches with you.
Eight weeks won’t give you my body. But they can change how you feel in yours.
I’m not selling you an overnight transformation. Lasting strength and muscle take consistent work, month after month. BUILD UP gets you started- with a plan, progression and the support to keep going. Eight weeks to start feeling stronger, fitter and more confident. Repeat it for another eight, and keep building.
The payoff? Summer tops on. Shoulders back. Saying “yes, I’m coming” to the adventure- and feeling ready to get stuck in.
A few things you might be wondering…
-
Because we’re building towards something. Three live strength workouts a week, progressive HIIT and a clear plan—created for women in midlife. I bring my qualifications, years of training and firsthand experience of rebuilding after menopause. You get guidance, direct support and me working out alongside you.
-
No. BUILD UP is designed to be done at home. Prefer the gym? You can take the plan with you using the app.
-
Every live workout is recorded. Follow the replay when it suits you—you still get the workout, the coaching and me in the trenches with you.
-
You get 16 weeks of access: the eight-week programme, plus another eight weeks to catch up or repeat it. Plan your training around your trip, and use the replays to keep building when you’re home.
-
You don’t need to arrive strong. That’s what we’re here to build. The opening weeks focus on foundations, and the challenge increases as we go. If you’re unsure whether your starting point suits the programme, get in touch before joining.
-
The aim is to challenge you at a level you can build on. We progress gradually and include a deload in week six. Flattened on the couch isn’t the goal—consistent training is.
-
BUILD UP is designed for women whose symptoms are manageable and who feel ready to build their training. You don’t have to feel perfect. If symptoms are overwhelming or regularly disrupting your sleep and daily life, speak with your healthcare professional about support and whether this programme suits you.
-
BUILD UP focuses on strength, lean muscle and cardio fitness. You may notice changes in how your clothes fit, but weight loss isn’t guaranteed. Results vary—and there’s more to your progress than the number on the scales.
-
These need to be stable, well managed and cleared for this type of exercise by your treating professional. Tell me about any restrictions before joining so we can discuss whether the programme and available adaptations suit you. BUILD UP isn’t injury rehabilitation.
-
Eight weeks can make a real difference to how you feel and what you can do. Many of my clients feel stronger, find activities easier and notice their everyday aches easing as they build strength. We’ll also work on the muscles that support your knees, helping build strength for stairs, hikes, running and everyday life.
You’re building towards that “look what I can do now” moment—and a summer you feel ready to get stuck into. Results vary, but this is a start worth getting excited about.
-
Yes, Running Bunnies—there’s room for strength in your summer plans too. Let me know about your running schedule and races so we can discuss how BUILD UP fits alongside them.
-
You keep full access for another eight weeks, so you can repeat the programme with the recordings and app. Keep showing up, keep building—and put that strength to work over summer.
Still unsure whether BUILD UP is right for you?
Get in touch. Tell me where you’re starting and what you want to get back to, and I’ll give you an honest answer.