Hello, Happy January!

I like a slow start to the year, and like to do a end of year review before I start thinking about setting new goals. Perhaps you are the same and a bit fed up with the ‘new year, new you’ posts already.

I have been working on an exercise for over fiftes women and it’s a timeless challenge. It will be ready very soon!

Take care of yourself,


Post-menopause Fitness Quiz

You can find my new Post-menopause Fitness Quiz here. It’s a free quiz and only takes a few minutes.

If you feel like you are stuck on an exercise plateau postmenopause, this quiz can help direct you to the best types of goals.

I had a lot of fun creating it and I hope you find it useful!

121 Coaching

My online coaching availability is up for January.

You can book for a free 15 mins from here, these are my general slots but I will have other availabilty as well. Just drop me a note using the contact form
Click Here to Find Out More

Got a question on exercising in your fifties that doesn’t need an hour long coaching call?

Ask it here

The Push up Challenge V5.0

Push up like a girl? Nah, I push up like a middle aged women warrior

Feeling middle aged and want to devolp inner as well as physical strength?

Looking for a way to motivate yourself to exercise post-menopause but ‘go hard or go home’ is not working

The Push up Challenge V5.0 was designed just for you!

for  January


This month we start the month with earth energy of Capricorn. Very grounding and good for building new habits


We end the month in the air energy and perhaps adjusting our goals and thinking for the year ahead

Samantha Valand is a Pilates teacher, Yoga Instructor and Personal Trainer. Who helps over fifties women fall in love with exercising again after the menopause. You can find some inspiration over on the blog  If you are interested how coaching can help you can start here. Samatha has a free monthly newsletter to help you live healthy ever after

Ask me a Question V5.0 If you have a question around exercising after the menopause, click here to ask me and I will answer on my YouTube channel or here on my blog