STRONG WOMAN
12 WEEK PROGRAMME
Next intake January 2025
£200 per month, for 3 months.
Calling all women!
Have you noticed changes in your body since having babies and/or entering (peri)menopause and your usual exercise routine just isn’t helping anymore?
Are you tired and lacking motivation to start or sustain exercising by yourself?
Are you busy looking after everyone else but know you need to do something for you?
Are you looking for a longer term health and fitness lifestyle solution rather than a quick (unsustainable) quick fix?
Do you want to feel energised, have more confidence and feel good about yourself?
Do you have (controlled) high blood pressure, high cholesterol, arthritis, osteoporosis, lower back pain, diabetes, asthma, and looking to start exercising to improve your health in a safe and controlled way?
Is it now your time to focus on you?
*not suitable for pregnant and new mums.
Enquire about Strong Woman here:
Over 12 weeks you will:
Be fully supported by Cathy.
See changes in your body shape and lose centimetres!
Learn how much and what to eat to FEEL good - including before and after training
Feel good, more positive and more energised to do all the other things you need to do.
Progressively build strength, FEEL stronger, more capable and more confident.
Help improve your bone health, by making bones stronger and reducing risk of Osteoporosis
Help improve your heart health and reduce your risk of heart disease.
Improve your cardiovascular fitness
Establish healthy habits to support a long-term healthy lifestyle. This isn’t a quick fix.
Lose weight (if this is your goal).
Join a larger community of women who walk, cold dip and do challenges!
So what’s involved?
Health, lifestyle assessment and face-to-face pre consultation which includes a mini physical assessment.
Tailored nutrition information for YOU and ongoing nutrition advice and support to ensure eating habits fully support you and your training.
Weekly food diary review and feedback as needed.
Fitness assessments.
Monthly review of energy levels, sleep quality, stress levels and generally how you are feeling. If you’re not feeling great then we investigate why.
Twice weekly semi-private strength session on set days at set times, with up to 3 other women.
Saturday morning outdoor circuit style ‘Power Hour’ with a larger group of women.
Weekly telephone support call if needed.
All Women Health & Fitness recipe inspiration.
FREE welcome pack.
FREE All Women Health & Fitness Merch on completion
Testimonials 2024
"My time on Cathy's Strong Woman course was transformational.
I started the course 18months post partum and it has been the best thing I have invested in for myself since having my baby.
I feel stronger in both body and mind, and the wrap around support for nutrition and lifestyle have been invaluable. As a vegan, it's important to consider how I get my complete protein each day and in my early 40s, this feels even more vital so it was brilliant to have Cathy's tips and support with this.
I'm so keen to keep up looking after my body with strength training and would recommend Cathy to any woman, at any life stage! She's both professional and super friendly, making this type of exercise feel fully accessible and not at all intimidating.
Thanks Cathy for supporting my empowerment and for creating a safe space for me along with the other amazing women in our Strong Woman group!”
- Helena Hale, August 2024
“I joined Cathy's Strong Woman program for two reasons, firstly because as a woman of a certain age, I knew that building muscle and strength was needed. Also, because I had been recently diagnosed with MS, and wanted to do everything I could to feel stronger in my battle with the symptoms I had.
It is fair to say I have no regrets, Cathy is an excellent trainer and support to us all, she knows when to push me and when not to, and always has alternative suggestions if something is not working.
The environment is also just right, a small group of like minded and very supportive woman all wanting to achieve the same thing and sharing knowledge and experiences.
I never in a million years thought I would enjoy strength training, but I really do enjoy it, and can't imagine it not being part of my life now, so much so that I am now doing the Super Woman program to keep up the good work and benefits.”
-Rachael Wozywoda, August 2024
Testimonials 2024
"The greatest gift we can give ourselves, and those we love and care for, is a healthy mind and body and the strong women programme fully delivered this, for me.
I joined Strong Women in January 2024. I had been strength training for a while but felt that I had started to plateau. I had also become a carer whilst going through the menopause and so the idea of being in a female only group was especially appealing. Cathy creates an incredibly nurturing and fun space for women to train together. She has the particular skills and knowledge to fully meet women where they are to help them set and stick to their own unique training and lifestyle goals.
For me, one of my big take aways from the 12 weeks is that I have learnt new ways to improve my form and respond to what my body is telling me in terms of nutrition, exercise and rest. Her empathy and encouragement has helped me to rediscover my power as a woman and I have met some amazing people along the way.
Saturday morning power hour has become one of the highlights of my week - it is fun, different every week and ticks all the boxes for my 5 ways to wellbeing as I am connecting with others and nature, being active, learning new training techniques and giving myself some much needed time for me.
Thank you Cathy for helping me thrive during a difficult phase of my life."
- Ros Sandhu, April 2024
"I joined Cathy's Strong Woman programme in January 2024. I have opted in and out of different forms of exercise over the years, but at 56 I decided it was time to focus on a 'programme' where I'd have the guidance and support of a trainer.
A good friend who'd benefited from Cathy's programme encouraged me to sign up and it's the best decision I've made about my ongoing health and well-being! Following a programme enables you to see your progress which is hugely motivating. It also means you commit to two sessions a week which can enable you to fit the programme into your diary - whatever responsibilities you're juggling - family, work, etc.
Joining the group has started me on a road to being fitter. I have definitely seen changes over the 12 weeks - learning technique, being able to gradually lift heavier weights month by month and having better cardio-fitness. It has been great to be able to devote two sessions a week to myself, training alongside supportive women with Cathy as our fantastic coach. The resistance and weight training has been good for my body and mind.
The small group approach has been fantastic. On the first session I was a little nervous, but the other women have been supportive and hugely encouraging. Everyone comes to Cathy's training for different reasons and at different stages of life but we're all learning and working alongside each-other. Cathy is great at establishing an incredibly supportive environment
I've just started on the Super Woman group, a follow-on from Strong Woman, and I'm looking forward to making more progress. Thanks Cathy!"
- Eileen Murphy, April 2024
"I had got myself in a rut of inactivity, lacking inspiration, motivation and the know how to help myself. I was also carrying an injury that I knew would get worse if I didn't make some positive moves to improve my core strength.
Finding Cathy totally reversed all of that and I found a warm, supportive and incredibly knowledgeable place to get me started on a journey I never thought I would.
Cathy's dedication to her clients is unparalleled, and the enthusiasm she has for everyone's individual path is inspiring. If you're a woman in need of some support and direction in getting stronger, fitter and feeling better, whatever your age and background, I cannot recommend Cathy enough. I will always be grateful for the time I spent with Cathy and am looking forward to continuing what I started with her."
- Sarah Bland, April 2024
Testimonials 2023
I joined Cathy’s Strong Woman program in September. Weight training and fitness had been on my mind for a while. My usual walks just didn’t feel enough anymore. I kept hearing of the importance of fitness and and especially weight training in menopause. I’m 58 and well and truly menopausal! An important part of the Strong Woman program is the importance of developing core strength and pelvic floor.
However, just a few weeks before starting with Cathy I injured both my Achilles quite badly. I was devastated because it impacted so much on my basic mobility. I found walking any distance very difficult. Cathy was amazing at working around my Achilles problems. I didn’t realise so many adaptations could be made! I’m nearing the end of the 12 week program now with almost healed Achilles. Though-out the course I have felt so much better mentally and physically, it is one of the best things I’ve ever done for myself. Can’t wait to continue on to the Super Woman group.
- Michaela Huish November 2023
I started Cathy's Strong woman training in Sept 2023 following a period of time when I felt unfit, unmotivated and overweight.
I was eating unhealthy foods and drinking a lot of alcohol ( way above safe levels) resulting in low mood, low energy levels, low self-esteem and developing a " belief" that I couldn't get " fitter" as I am an ageing, menopausal woman experiencing pain on a daily basis.
I was particularly suffering with lower back pain, tennis elbow and achy painful hips which kept me awake at night.
I approached Cathy for advice following a recommendation from a friend..I'm so pleased I did ..
We met for a detailed consultation where above all, I felt listened to, unjudged and understood. Cathy's approach is empowering and reassuring and encourages a sense of self belief.
The 12 week course has been transformative for me on many levels.
I felt very nervous initially as I had never done any kind of strength training before. However alongside Cathy's clear instructions and guidance and her continued encouragement, my abilities, confidence and strength rapidly improved. Consistency seems to be the key , hence training twice weekly with Cathy is the absolute backbone of this course. Cathy also provides, tailored, in-depth, individual nutritional advice and plans which have really helped me to plan healthy meals and snacks which are sustainable long term.
An added benefit has been meeting other women to train alongside who have become supportive friends .
On reflection I can honestly say that the pain I was experiencing in my lower back and hips is greatly reduced and I have seen a vast improvement in my mobility , so much so, that I am again enjoying digging the veg patch over! I am still experiencing painful tennis elbow but this hasn't stopped me training as Cathy has been able to offer alternatives. I very much recommend Cathy's strong woman course and I'm looking forward to embarking on the Super woman course .
- Tina Hill, November 2023
Testimonials 2023
“Before starting with Cathy I was struggling with having lost body condition due to the treatment I was going through for breast cancer. Four years of surgery and drugs had taken its toil on me and my confidence. I always kept mobile doing what I could (walking, cycling, running and Pilates) to stay fit mentally and physically and help me cope with the side effects but I wanted to improve and get stronger. Committing to Strong Women was a big step for me but one that has proved to be very rewarding. Cathy has created a wonderful space to train in. The Dome feels safe and Cathy is so supportive and encouraging of your efforts. She really does get you working at your best so you get the most out of each exercise and reach your goal(s). No session is the same and each one works your whole body. After completing the 12 week Strong Women course I feel stronger and leaner and its transferred into my everyday life. I feel more confident in my body and what it can do and I've learnt more about the right nutrition at the right time. Cathy offers the full package in a truly professional manner. I fully recommend training with Cathy.”
-Lynda Makepeace
"Strongwoman training with Cathy has been life changing for me. I think exercise, in particular resistance training, is good for the body, mind and soul. Joining this group enabled me to get fitter, find myself and nurture myself. The dome is a special place, a safe place for women to come together, support each other and celebrate each other. I'Il never look back!"
- Jess CC
"It was only through pure serendipity that I signed up for the 12 week Strong Woman programme. So that’s 12 weeks of thorough, adaptive and supportive training which has helped me gain a new body awareness and connectedness that I didn’t know was missing from my life. I feel more agile, capable, grounded and very ready to take on the next chapter of my life. Cathy’s Strong Woman programme was definitely the right solution for me."
- Eileen Williams-Sweet
"I joined Cathy's strong woman 12 week programme in September.The three months absolutely flew by & I've met some really lovely, encouraging & friendly women along the way. Every class was different & always fun. Cathy is good at pushing you out of your comfort zone without being at all intimidating and always has time to answer any questions about nutrition, exercise or pretty much anything come to think of it. I've lost over a stone in weight, toned up but more importantly just feel better all round. I'll be sticking around I'm afraid Cathy, for both 'Dome' time & power hour. Apologies if I sometimes swore at you Cathy, I was enjoying it really!"
-Helen Johnson
"I joined strongwoman because my sister in law did the same programme - she looks amazing and loved it. I injured my back just before I was initially due to start resulting in needing surgery - but three months post op I was finally able to start. I can't explain how amazing the last 3 months has been. Cathy has been incredibly patient, careful and considerate of my back and the difference to my physical and mental well being is huge. I started with the intention of rehab and weight loss - but the weight loss soon became not as important due to how much I was actually enjoying the process. Making some changes to my diet has meant this has become habitual but sustainable and I absolutely love the strength training. The progression is definitely addictive and it's so much fun (even when I am aching the next day). It was a no brainer to stay training with Cathy - I am genuinely excited to see how I progress and I wouldn't hesitate to recommend the programme and Cathy to friends."
-Sarah Gittoes
"When a friend recommended Cathy's "Strong Woman"course I knew it was just what l'd been looking for. A strength training course specifically designed for women by a woman, in a safe environment. I wanted to feel stronger and fitter with an emphasis on helping to build and maintain bone strength in later life. The 12 week course is a big commitment but has been worth the effort, I've achieved way more than I thought I was capable of, I feel great and am definitely on my way to fulfilling my goals. I've enjoyed the camaraderie and support of the small group and am looking forward to continuing with the strength training and attempting to make Power Hour more regularly for a more rounded fitness experience. Thank you, Cathy!"
-Jo Arnott
Testimonials 2022
“Thank you Cathy and the other strong women. It’s been a wonderful 12 weeks. I’m definitely feeling stronger. Cathy has kept me positive and has given me the motivation. Weights are the way forward. Cathy has always answered any questions and has been flexible around my work and busy lifestyle. The sessions are fun and different each week. It’s also helped me a lot with rugby and stretching me out after games. Thanks :)”
-Rachel Morgan
Testimonials July 2022
Throughout my life I have always tried to stay fit and healthy and I would describe myself as sporty. I have encountered many fitness trainers along the way. Some I have loved and some that just haven’t worked for me. Entering into middle age/menopause is a huge time of emotional and physical change for women.Since meeting Cathy a number of months ago and joining her Strong Woman and Power Hour sessions I can honestly say that it’s been a game changer. Cathy’s training style is inclusive and totally supportive of my needs both physically and mentally. She totally encourages and empowers her clients to get the very best out of every session. She brings a huge amount of knowledge around nutrition and all aspects of my training. I look forward to each and every session and especially enjoy the Power hour group sessions where there is humour and great camaraderie amongst the girls who attend. An absolutely supported and massively enjoyable training environment.I highly recommend Cathy to anybody wishing to feel more positive about themselves and life.❤
Since joining the 12 week Strong Woman Programme with Cathy, inches and pounds have been lost and subtle body shape changes noticed. After experimenting from the recipe books, which are easy, quick, tasty and work seamlessly alongside MyFitnessPal - but only do that if that's what you want to do, nutritional and fluid targets are easy to achieve. There are no rigid rules, plans are adapted to you, nothing is off limits but I am slowly learning how much better I feel when I take on board the advice Cathy gives. The fitness sessions are always different and challenging (in a good way). I leave feeling amazed at how much I can actually achieve given the right training and encouragement. Overall, I have felt more energised and have a better sleep pattern since introducing this change into my life. It's not a quick fix and I'm looking forward to continuing working with Cathy, to make sure I am as healthy and strong as possible.
I have thoroughly enjoyed and been pleasantly surprised with the quick results from the 12-week Strong Woman Programme. Cathy is a fantastic trainer, not too pushy but encourages, supports, and somehow gives me the confidence to try heavier weights or different exercises. There has also been significant improvement with long and outstanding pain in areas of my body and I really am convinced this is due to this programme and as a result me becoming stronger.
- Karen Davies
- Susan Cambell
- Gill Casey
Testimonials 2021
“I never thought I’d enjoy a fitness class as much as I enjoy this one!! Every session is different which keeps it interesting and varied. Cathy is a very committed fitness and nutritionist coach. Cathy trains the small group but coaches you individually – when you think you can’t Cathy shows you that you can! I honestly say these last 10 weeks have been so rewarding to me. I feel stronger both mentally and physically and the results are really starting to show. I am excited about the next 12 week cycle starting in January, maybe addicted. Thank you so much Cathy what a brilliant passionate instructor you are and for encouraging me so much it means a lot.”
“I feel stronger! I started with Cathy after seeing her advert on Facebook - I was missing a Lockdown class I had been doing & knew I was at the stage in my life where I needed to lose weight & improve fitness. Strong Women was a much more comprehensive programme than I ever expected but ‘In for a Penny, in for Pound’ I’ve loved every minute have even found myself training at 7.20 am - how did that happen! Cathy has been really flexible as I had a prebooked holiday & an emergency visit to my folks - I was given homework & extra sessions. Well right now I’m on that holiday & today my training reaped rewards - we did a boat trip & I was able to haul myself up & down on & off the boat - I wouldn’t say with ease but I previously wouldn’t have had the ability or confidence to even entertain it.”
“Strength training is totally new to me and I’ve completely fallen in love with it. Cathy has been really supportive and I feel both physically and mentally stronger. Wish I’d of started it years ago!”
- Terry Holmes
- Emma Laverty
- Zoe Very
DUE TO THE BESPOKE NATURE OF THE PROGRAMME, PLACES ARE LIMITED.
FOR MORE INFORMATION AND TO BOOK YOUR PLACE:
cathy@cathyingramwomen.co.uk │ 07500 557 396