Empowering a positive peri to post menopause


If you are a Peri-to-Post Menopausal woman seeking positive support and guidance regarding your changing pelvic health

If you’d like support and easy to digest information on how you can better transition from Peri-to-Post Menopause plus answers to many of the questions that women have at this time

If you would like a deep dive focus on your pelvic health and your meno journey

If you feel it’s time to take back your power, get educated and learn skills that will ensure you get back to enjoying and fully participating in life again

Then this programme is for you!

Introducing Holistic Core Restore® MenoWoman

Welcome to MenoWoman® a magical combination of peri-to-post menopause pelvic health programming and wider care for women transitioning through midlife.

Ultimately, pelvic health changes during the peri-to-post menopause transition and it’s often a time when women start to notice a change in how their body works in terms of continence, sexual health and overall pelvic wellness.  Compounded by other menopausal symptoms, this is also often a time when women need a little extra education, support and sisterhood to navigate a changing bodily terrain.

If this speaks to you then you’re in the right place. Your coach, Nicola Cowee, is a certified 3rd Age Woman – Peri-to-Post Menopause Coach as well as being highly skilled in delivering the Holistic Core Restore® gold standard pelvic health programme – Everywoman.

Who is this programme for?

Any peri to post menopause woman who wants to build a foundation to a better menopause transition with pelvic health as a dual focus, and wants to take a deep dive into self care.

So, how does this programme work?

This programme runs for 7 weeks, with each session involving pelvic health focussed movement alongside key elements of lifestyle and nutrition to smooth your path.

Starting with a meno health audit we will look at how to

  • sooth your nervous system with tools to help you deal with stress, a key for hormonal health.
  • roll, bend and stretch your way to better alignment and a soothed nervous system with soft tissue work and self massage
  • keep your bowels moving for outstanding hormonal and pelvic health
  • slay the sugar cravings and turn around your current and future health prospects
  • optimize your sleep, the gateway to a better brain, energy, waistline, better decision-making and mental wellbeing
  • commit to yourself and your own self care
  • use your new knowledge to carry on with your fabulous meno journey

Each week you will be given tools linked to the discussion topic for you to work on in the week. This includes meditations, self massage, sleep hygiene routine, a sugar identification guide and creating a list of self care non-negotiables.

You will also have access to a homework portal with short 20 minute workouts which you should do twice between each session to really ensure quick results.

This sounds like just what I need, what do I do now?

When you're sure you want to join the programme and have paid below to reserve your spot,  you'll be asked to complete our online HCR® Pre-Screening to ensure that this programme is right for you and to get a better idea of your individual needs.

I will then connect with you to discuss the Pre-Screening, so that we know where you are on your health journey.

You'll then be all set to attend for your first small group session where you'll receive your HCR® Client Education Booklet and the key items of fitness kit required for the course and begin your journey to a positive peri to post menopause!

There are a maximum of 5 places on each course, so if you truly feel this programme is for you, please don't delay in getting in touch for more information or simply sign up below.

When and Where Is this Course?

One to one
Starts any time
Your Investment: £320 for 7 weeks with an option to pay instalments
Email to discuss


Small group
2022 dates to be announced.
Bespoke dates available for groups of 2 or more
Your Investment: from £145 for 7 weeks with an option to pay instalments
Email to discuss



Your fee for this programme includes.....

  • Both your online and telephone Pre-Screening before your attendance of the class
  • Your 'keep forever kit' - Pilates ball, Dynaband, mini-band, foot massage ball
  • Your MenoWoman PDF workbook
  • Your 24-page colour Holistic Core Restore® Client Education Booklet
  • Your Holistic Core Restore® Deep Nutrition and Simple Recipes Colour PDF Download

PLUS, Your ETERNAL Access to the online Follow-Along Homework Exercises portal


Additional Information and FAQs

You will be given a 'keep forever kit' - Pilates ball, Dynaband, mini-band, foot massage ball - which is everything you need for the course. Please have it with you for each session. Your homework workouts are designed to be done at home in a small space using your MenoWoman kit. No gym membership is required!
You will be moving during this session and even though it is a low impact class you still may sweat! So please wear clothes that are comfortable and breathable. You may also want to have a towel and water to hand. All the sessions are done in bare feet so you don't need to wear trainers or special socks. And don't forget to bring your MenoWoman kit and booklet to each session!
The homework sessions are an essential part of MenoWoman. You only get to see me for one hour a week but you need your pelvic floor and core to function 24/7! The homework workout sessions will take no more than 20 minutes and can be broken up into smaller parts throughout the day if needed. You only need to do them every other day (three times a week max). Not only that, but by doing your homework you will have quicker results.
The discussion topic tools are an essential part of MenoWoman and will make a huge difference to your menopause journey. They will help you to deal with stress, reduce inflamation, reduce hot flushes, help with better sleep and regulate your hormones. If you don't make use of the discussion topic tools then you won't get everything you can from the programme.
Nutrition plays a huge part in the menopause transition and we will be discussing how you can tweak your diet to make a big difference to your current and future health. As a plant based nutrition advisor this is something I can continue to support you with if you want to explore more beyond the 7 week programme, just ask.
The 7 week MenoWoman programme will help you build your pelvic floor and core strength and give you a wonderful foundation as you transition through menopause. If you wish to carry on with improving your health, to help your bones, heart, brain and muscles then either my HCR Heat programme or my menopause membership programme may be of interest to you.
If the current government guidelines for indoor activities change or there is another national or local lockdown during the duration of this programme then the weekly live session will be delivered via Zoom.