My online movement programme, designed to support women aged 35+, with a peri to post menopause focus. Smart Move is your next step towards feeling stronger, more energised and confident in your body.
Smart Move
What’s included:
Follow along videos in real time, from start to finish - with Emma coaching you every step of the way.
A new training programme every month - including upper and lower body, core + plyometric sessions.
30 minute workouts.
All content on demand.
Every member receives 1-2-1 support from Emma.
Progressive workouts to build your strength, athleticism + resilience.
Restorative Practices: An ever-growing library of shorter practices including breath work, stress management techniques, mobility + EFT Tapping.
Private Smart Movers Community.
Weekly check-ins+ Accountability.
Guest speakers - covering topics to support the peri to post menopause transition.
£40 a month. Join + cancel anytime. Discounts available on 3, 6 and 12 month plans.
Doors re-open 1-4 October- Members can join and cancel anytime, which means a space could come available before 1 October. Please join the waitlist and you will be the first to know when there is space.
Doors to Smart Move are closed, as the membership is currently full.
Doors to Smart Move will re-open from 1st - 4th October.
Fear not! There is wiggle room in this! If you are a PT client + are jumping on to supplement your PT sessions, you have had an assessment + want to join, you're a pay quarterly/annually member - I will ensure you can renew - just drop me a message.
Ready to join the next intake in October? Email me to join the waiting list and I can send you an alert when membership re-opens! Members can join and cancel anytime. Email me to join the waiting list and you will be the first to know if a space comes available.
Whether you are transitioning from The Postnatal Plan and looking to build on those incredible foundations, or a brand new member - together we will move smarter, not harder with each session striking the perfect balance between intensity and recovery.
Whether at home or in the gym, we’ll progress together, with online, on-demand sessions, challenging your body while respecting and supporting your unique training and lifestyle needs through the perimenopausal period and beyond. Building stronger muscles, denser bones, supporting pelvic health and function, increasing lean body mass, improving physical health and quality of life.
It's the expert-led balance of strength & conditioning and restorative sessions you've come to know and love, with the focus now on keeping you strong, athletic and resilient for the long haul and helping you feel empowered, every step of the way.
As your coach, anticipating where this programme is going to take you is incredibly exciting! I can't wait to keep moving forward with you - stronger, smarter, together!
Feedback from Smart Movers
Optional Add-onBook a 1-2-1 Assessment
Gain THE MOST VALUABLE INSIGHTS into your body and dig-deeper into why you may be experiencing the aches, pains, limitations or the pelvic health symptoms you are - from a MOVEMENT perspective.
Learn what you can be doing differently to pro-actively support your movement journey, get even more out of Smart Move and support everyday movement outside of your training sessions.
Gain strategies to make movement feel easier in your body, help you manage pressure and tension better (think, prolapse, leaking urine and poo and pelvic floor tension), gain greater, smoother range of motion and strengthen your body.
Get a greater understanding of HOW your body is coping with the demands placed on it. Know WHY it's compensating the way it is to deal with the stresses placed. Gain reassurance and have a plan of WHAT we are going to do to meet your individual needs.
1 Hour Assessment via Zoom - £99
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Your Workout Content
4 x Strength & Conditioning Workouts each week.
Lower body, upper body, core & plyometrics.
30 minute sessions - all on demand - following along with me in real time.
Training blocks are designed on a month-by-month basis and new workouts drop monthly. Therefore, the membership is open to join between 1st and 3rd of each month.
If the membership is closed - Email me to join the next training block or book a discovery call.
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Rest & Recovery
Prioritising rest & recovery is essential in the perimenopause period.
You'll find a mix of stress management techniques, mobility, restorative breathwork, tapping and roller sequences to support your efforts in your strength & conditioning work. Plus guidance on hitting your protein requirements.
All restorative sessions are designed to enhance your recovery process by activating your parasympathetic nervous system to help you replenish and rebuild.
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1-2-1 Support & Community
1-2-1 movement based support from myself.
Private Community - Smart Movers.
Weekly check-ins via #Tuesdaycheck for all your questions, form checks and accountability.
Guest speakers.
Your whole support crew, in it together!
FAQs
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£40 a month - rolling subscription or you can buy 12 months access for the price of 11 for £440, working out about £36 a month.
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I advise joining on the 1 of the month, as that's when the new workouts drop in. Enrolment is open every 90 days. Next open 1-4 January 2026. Then it will close, reopening on the 1-4 of April.
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For optimum results around 2.5 hours a week - this includes your Strength & Conditioning workouts and daily breathing practice & pelvic floor exercises. If you have extra time there is the lovely Restorative Area to explore and support your progress.
If you have less time, do not let this stop you. This is about doing what you can, in the season you are in. Taking what we may deem perfectly imperfect action is what it’s all about, not waiting til we are less busy. Two 30 minute sessions a week will still be hugely beneficial.
If you are a member of The Postnatal Plan and are comfortably fitting in 2 hours of workouts a week (four x 30 minute sessions) - then a similar amount of time will be required here for best results.
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Come on over if you have issues but do not want to be labelled as 'postnatal' anymore. Something I realised in my own workouts is how much being called postnatal was holding me back. Shake off that title and watch your progress accelerate. I will always be taking care of your core and pelvic floor, it's my speciality! Expect the same coaching and modifications. Some of these things do flare up as our hormones change too, so I will always be here to try and keep those symptoms at bay and hold your hand if they make an appearance.
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No this is for all women, of all ages 35+, who have or haven't had children. It's for you, your family & friends.
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If you have additional equipment then fantastic! Otherwise, this is the equipment list to get you started. This list contains affilate links to products I have tried & tested.
Essentials to get you going:
Get 20% all equipment at Northern Gym Equipment with code EMMAJ20.Cork Squat Wedges (lighter weight, easier to store, less expensive option - usually about £25) or these 20 degree metal squat wedges, which are the ones I have in my videos (heavier duty, usually about £45).
Dumbbells - starting with what feels, lighter, manageable and then heavier for you - increasing the weight as your strength grows. I recommend Hex Dumbbells with metal grip, rather than neoprene weights.
Yoga Mat - 5mm.This is the one I use in the studio and for filming. I'm recommending this one because I know it lies flat and sticks to the floor well. It doesn't move when doing more dynamic movements and it has work brilliantly. There are other mats similar to this available, but I feel comfortable recommending this given it's durability and high use over the last 5 years in the studio. It's still as good as new.
Helpful to have - but not necessary:Yoga Tune Up Ballsfrom Jill Miller. If you buy these you will not need the tennis balls mentioned below.
Tennis balls (2 incase you lose one).
A large foam roller - 90cm long - not necessary - but helpful if you don't have anything to hold onto/balance hand on in your workout area.
As you progress on you may like to look at these pieces of equipment I use. These are optional, I will always provide modifications if you don't have these:
a) Aerobic step - This is the one I have. There are varying products at different price points.
b) abench - There are space saving options for the benches, and varying price points.
c) If you want to jump higher - you may look to get aplyo box. This is not an affiliate link, but a link to the one I have and recommend. Similar versions are available on Amazon at a lower price.
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The Postnatal Plan will be the best option for you for now. Equally if you are older than 35 and you love The Postnatal Plan - the price point works - then those workouts will serve you well forever. Just promise me you will keep upping the weights 😊
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The Cardio & Strength element is now - Strength & Conditioning. Workouts are spilt into - Upper, Lower, Core & Plyometrics. Each of these will change every month (which is why joining between 1st-3rd of the month is recommended and one of the reasons the price point is higher than The Postnatal Plan.
Workouts prioritise maintaining and gaining muscle mass and bone density, supporting pelvic health and function, increasing lean mass, improving physical health and quality of life.
There is no Core and Pelvic Floor section anymore, but some shorter core style workouts will sit in the new restorative area, for when energy is lower, you want something more sedate or a bolt on to your upper, lower body or plyometric sessions.
There will still be the Pelvic Floor focus, Breathing Drills & Masterclasses.
There will be external guest speakers.
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Yes.
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Yes, it's called 'Smart Movers' and you can join once you enroll on Smart Move.
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Yes! 💪 I have designed an unrivalled training programme to support my training and I want to share this with as many of you as possible!
