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Strength & Conditioning Programmes

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My Signature Programme's brought to you with Mighty Menopausal, powered by Core Flow
STRONGER  LEANER  BETTER
Are you a Female aged 40+ who wants to be stronger, leaner and feel better?

Energy and strength levels crashing?

Low metabolism, belly fat appearing?

Worried about losing muscle mass & bone density?

Brain fog or trouble staying focused?

Dibilitating anxiety that you have never had before?

Overwhelm at simple to do lists or social angagements?

Low mood - not enjoying your hobbies or no interest in anything?

Stiff and sore?

Poor sleep ?

Join my 12 week specialist on-line programme that works holistically on your strength, body composition and wellness.  With individualised training and nutrition periodised around your monthly cycle and other hormonal changes.

Many people assosciate menopause with a one time event happening in their 50's but it actually starts with perimenopause, typycally in your 40's and can last many years causing multiple debilitating symptoms effecting your body, mind and quality of life.  It is not just hot flushes! As your estrogen and other hormone levels drop after you reach age 40, it is essential to start training, eating and recovering in an optimal way.  One of the biggest factors is the dramatic loss of muscle mass and bone density that accelerates from this time.  This can be prevented and even reversed by liftiing heavy weights and doing soome light impact exercises, including plyometrics.   The hormonal changes also mean mental problems, emotional challenges and accumulation of body fat, particularly around the middle.  These are all things that can be vastly improved by following a correctly structured programme of resistance training and metabolic conditioning. I know exactly what it is like to experience all of the above and more.  I specialise in strength, conditioning, nutrition and wellness for females over 40.  My 12 week programme is aimed at empowering you with the tools to take back charge of your body. The programme is designed to work holistically on your strength, body composition and wellness. We will be tracking your monthly cycle to periodise your training and nutrition around it. If you do not have a regular cycle or are post menopause, we will still be tracking how you are feeling physically, mentally and emotionally along with any other symptoms that may be relevant to making you progress and feel better. With a programme to fit your needs and desired outcomes incorporating strength training, metabolic conditioning, HIIT (High Intensity Interval Training), SIT (Sprint Interval Training), Plyometrics, mobility and stability with full nutritional support for the 40+ female through hormonal changes. It will also help you learn how to:  Periodise your training and nutrition around your monthly cycle Improve stability and mobility Work your core and pelvic floor correctly  Manage anxiety Reduce the risk of bone density and muscle mass loss Help maintain focus Improve sleep and recovery Learn how to maximise your training through perimenopause, menopause and post menopause If you are ready to commit, I can help you.  You will have access to my on-line training app including all videos and instructions for exercises and workouts with unlimited in app messaging.  I also provide habit and nutrition support with guidance on what macronutrient splits you need along with suggested meal plans.  We will work closely together for the best results and I encourage you to message me within the app whenever you need support, have a question or need some extra accountability. I will be messaging you regularly too and we will have a weekly check in via phone, video call or if you prefer just using the in-app messaging. You can also send me 3 technique videos each week for me to check and provide feedback. Anything you tell me is confidential and I will always show you unconditional positive regard. So you can feel safe to talk to me about anything, including things you are not comfortable sharing with others. I will not judge you. Your success is equally important to me too. I will not just tell you to stick a positive affirmation on the fridge door! There is so much more that I can help and support you with to feeling better, having the body composition you are looking for and the strength to help you enjoy your life for longer. What happens at the end of the programme? Don't worry, you can continue with me on a monthly plan after the initial programme to continue all of the great progress we will have achieved. Preferably you will have access to a gym or if at home, equipment such as dumbbells / kettlebells / resistance bands and weight plates.  We can adapt and improvise the programme to be bespoke to your equipment and needs, but must be able to work at a high enough intensity to adapt and get stronger.   If you have any questions or want to discuss the requirements please contact me to book a free discovery call. You are ready to be stronger, leaner and feel better, sign up now!

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STRONGER  FASTER  LONGER
Are you a Female Masters 40+ Athlete who wants to be stronger and faster for longer?

Energy and strength levels crashing?

Focus and motivation gone rogue?

PB's dropping, struggling to get speeds you know you can do?

Competition nerves have turned into overwhelm and self sabotage?

Losing muscle mass & bone density?

Low metabolism - belly fat where it never was before?

Low mood - not enjoying your favourite sport and dont know why?

Stiff and sore?

Poor sleep hindering recovery?

Join my 12 week specialist on-line programme that individualises your training and nutrition to periodise it  around your monthly cycle and other hormonal changes.

Many people assosciate menopause with a one time event happening in their 50's but it actually starts with perimenopause, typycally in your 40's and can last many years causing multiple debilitating symptoms effecting training and performance.  As your estrogen and other hormone levels drop after you reach age 40, it is essential to start training, eating and recovering in an optimal way. I know exactly what it is like to experience all of the above and more.  I specialise in strength, conditioning, nutrition and wellness for Female Athletes aged 40+.  My signature programme is all about empowering you with the tools to take back charge of your athletic body. In 12 weeks you can be stronger, faster, motivated, focused and have your training and nutrition optimsed.  The programme is especially written for 40+ female athletes, bespoke and individualised as I show you: What to train to get stronger, faster, have more endurance and feel better When to train to ensure your body can recover and adapt maximally Nutrition for athletic performance & weight management With a programme to fit your needs and goals incorporating strength training, metabolic conditioning, Energy Systems Training, HIIT (High Intensity Interval Training), SIT (Sprint Interval Training), Plyometrics, mobility and stability with full nutritional support for the 40+ female athlete through hormonal changes. I will also be there with full in app messaging and a weekly check in to support you, make it fun, give you accountability, discipline and motivation It will also help you learn how to:  Periodise your training and nutrition around your monthly cycle Improve stability and mobility Work your core and pelvic floor correctly  Manage anxiety Reduce the risk of bone density and muscle mass loss Help maintain focus Learn how to maximise your training through perimenopause, menopause and post menopause If you are ready to commit, I can help you.  You will have access to my on-line training app including all videos and instructions for exercises and workouts.  Unlimited in app messaging.  Habit and nutrition support.  We will also have weekly check in calls by phone or online and you can send me up to 3 technique videos per week for me to analyse and feedback. This programme is optimised for the requirements of the 40+ female athlete who is still activly training / competing.  It includes Resistance Training, Plyometrics, Metabolic Condiitoning and Energy Systems training around your sport specific technical skills. It will require access to a gym or if at home, equipment such as dumbbells / kettlebells / resistance bands and weight plates.  Whilst we can adapt and improvise the programme to be bespoke to your equipment and needs, we must be able to work at a high enough intensity to adapt and get stronger.   If you have any questions or want to discuss the requirements please contact me at core@coreflow.uk Find your strength, know who you are.

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PADDLE WITH POWER
Are you a Paddle Sports athlete who wants to be stronger, faster and have more endurance?

Nailed the catch but need more strength and power in the stroke?

Cadence for sprints and starts leaves you left in everyones wake?

Blow up early and no stamina to keep pace?

Losing technique through fatigue?

Back and shoulders sore?

Leaking power?

Legs too weak to drive through?

Knocked off balance too easily?

Lack rotation,  stability or mobility?

12 Week On-Line Programme

I understand all of this and more. I am a competative paddler and a British Canoeing Performance SUP Race Coach.  I specialise in strength and conditioning for paddle sport athletes. My 12 week signature programme is designed to build your strength, power and endurance while improving mobility and stability.   We work together on: Resistance training for strength, power and muscular endurance. Metabolic contitioning and energy systems training to make you fitter and go faster for longer. Nutrition and recovery for maximum performance and wellbeing. Mobility and stability The programme is bespoke and individualsed to YOU, your sport and your needs.  We can also periodise your training around your competetion calendar. Whatever pains you, anything you are tolerating, any outcomes you want to achieve, we work together.  I help you find YOUR motivation and am there to provide accountability and support. If you are ready to commit, I can help you structure your life to find the time and energy.  You will have access to my on-line training app including all videos and instructions for exercises and workouts.  Unlimited in app messaging, habit and nutrition support.  We will also have a weekly check in call by phone or online and you can send me up to 3 technique videos from the programme each week for me to analyse and feedback. Paddle with Power by Sonya Brotherton Level 4 Strength and Conditioning Coach Level 4 Nutrition Coach Level 3 PT     BC Level 4 Performance Coach UKCC Level 3 with over 25 years coaching experience