Feel Great in 8
An At-Home, Online 8-Week Midlife & Post-Menopause Fitness Programme for Women Over 50
Feel stronger, calmer and more confident with a realistic programme designed for the needs of midlife and post-menopausal women — no extreme workouts, no diets, no guilt.
Starts Monday 12th January 2026.
The cost is £199 for 8 weeks PLUS the live 4 week healthy eating module.
Come along to my FREE online Info Session on
Saturday 10th January 12.15 - 13.00 on Zoom.
Fitness in post-menopause needs to feel different — because you feel different.
If you're noticing changes in strength, balance, motivation, metabolism, recovery or joint comfort… it's not because you haven't looked after yourself, most of us have something, so you’re definitely not alone.
Midlife and post-menopause bring real physical shifts — and the old “eat less, move more” approach simply isn’t enough.
That’s where Feel Great in 8 comes in.
It’s my most supportive fitness and midlife wellbeing programme — combining:
✔ movement that feels achievable and safe
✔ simple midlife nutrition reset
✔ gentle accountability
✔ support that understands fluctuating energy, confidence and life demands
So you can feel stronger, more capable, and more like yourself again.
🌟 Join Now & Start Feeling Great
WHAT’S INCLUDED?
Everything You Need for a Strong, Supported Post-Menopause Reset
💠 FITNESS: Use our classes to build your Strength, Confidence & Consistency
○ Unlimited Access to All Online Fitness Classes
12 Jan – 7 Mar
Strength, low-impact cardio, Pilates-inspired movement, flexibility and balance sessions — all designed for midlife and post-menopausal bodies.
Join live or catch up on demand, whichever suits your day.
○ Fitness Goal & Class Planning Session — 12 January
A relaxed, practical session to help you:
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set clear, achievable goals
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choose the right classes for your joints, energy and lifestyle
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build a routine that feels doable (not overwhelming)
Can't make that evening? The replay will be available on demand.
○ Supportive WhatsApp Community
Stay motivated with gentle check-ins, encouragement and connection.
No judgement — just real women in midlife supporting one another.
○ On-Demand Movement Library
Access a wide range of classes designed to support:
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strength
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bone health
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mobility
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balance
Do your workouts whenever you want — morning, lunchtime, evening or weekends.
💠 Your 4-Week Midlife Food Reset
○ LIVE Coaching: 19 Jan, 26 Jan, 2 Feb, 9 Feb - Time 18.15-19.15
This isn’t a diet.
It’s not about restriction, rules or giving things up.
It’s four weeks of live coaching in a small, supportive Zoom group — designed to help you understand what midlife and post-menopause do to appetite, cravings, energy, routine and portion sizes… and what you can realistically do about it.
○ Each week you’ll learn one simple habit
Then take it into real life with support, encouragement and accountability.
You’ll learn how to:
✔ trust appetite cues again
✔ reduce portion creep
✔ calm cravings and steady energy
✔ support your post-menopausal metabolism
✔ avoid the “all or nothing” cycle
✔ build simple meals that actually keep you full
✔ improve digestion and gut health
✔ feel more in control without dieting
This is practical, real-life midlife food guidance — the kind that quietly changes how you feel, week by week.
All sessions are recorded and everything is designed to be simple, realistic and genuinely doable.
🌟 Join Now & Start Feeling Great
🗣️ Add a 30-Minute Personal Consultation with Sam Palmer (+£50)
If you’d like a little extra support, you can add a 1:1 session where we’ll look at your real life.
This session can help you with things like:
• easing joint pain
• managing midlife stress and caring responsibilities
• feeling more in control of your routines
• rebuilding confidence
• creating steady, sustainable habits
• supporting sensible weight management over time
Optional and completely relaxed — just honest guidance tailored to where you are right now.
○ Available to book between 12–23 January.
🌟 Add My 1:1 (Optional)
Feel Great in 8 is perfect for you if you…
✔ want a fitness programme where the instructors understand midlife bodies
✔ need support to stay consistent
✔ want strength training that feels safe and achievable
✔ want a bit of a nudge to eat more healthily
✔ need exercise that’s kind to your joints
No fitness level required. No guilt if you miss a week. Just real, honest support.
PROGRAMME DATES
○ FREE Info Session: Saturday 10 January 12.15-13.00
○ Fitness Goal & Class Planning Session — 12 January 18.30-19.15
○ Unlimited Fitness Class Access: 12 January – 21 March
○ Midlife Food Reset Reset Sessions:
○ 20 January 18.30-19.15
○ 27 January 18.30-19.15
○ 3 February 18.30-19.15
○ 10 February 18.30-19.15
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1:1 Members Consultation Window: 12–23 January
Join Feel Great in 8 — £199
Everything Included
✔ 8-week at-home post-menopause fitness programme
✔ Unlimited online fitness classes (live + on-demand)
✔ Fitness Goal & Class Planning Session (12 January)
✔ 4-week LIVE Midlife Food Reset
✔ Supportive WhatsApp community
✔ Full on-demand movement library
Optional upgrade:
✨ Add a 1:1 (+£50) at checkout.
Why Post-Menopause Fitness Needs a Different Approach
After menopause, your body changes:
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we recover from everything more slowly!
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we often have achy joints - everywhere!
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we lose muscle and bone fast - unless we take action.
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we store fat in a different way
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we are at a greater risk of Heart Disease
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we may feel stiff and immobile
FG8 is built specifically for women in post-menopause, combining strength, mobility, balance and realistic midlife nutrition — the combination your body now thrives on.
This isn’t about “getting your 30-year-old body back.”
It’s about feeling capable, comfortable, and confident in the one you have now.
🌟 Join Feel Great in 8 — £199
If you want 2026 to feel different, start here — surrounded by women just like you.
Eight weeks where you don’t have to pretend you’re fine.
Eight weeks of gentle structure, achievable movement and a community of midlife women who get it — the loneliness of WFH, the caring responsibilities, the changing body, the shifting identity, the “there must be more than this” feeling.
This isn’t about chasing youth or forcing yourself into someone else’s routine.
It’s about choosing a future that looks nothing like the slow, small, stiff version you see in the older women in your family.
It’s about building strength, confidence and connection — right from your living room.
With a coach who understands exactly what this stage of life feels like.
You don’t need to become a new you.
You just need support, community… and a place where you truly belong.
Hi, I'm Sam, creator of Midlife Makeover, an online platform that supports women to make key lifestyle changes to banish menopause symptoms and give them back their sparkle.
Eleven years ago, aged 49 I was a marathon running coach, who was getting fatter and slower despite maintaining the same routine. It wasn't just me; my clients faced similar challenges. That's when the penny dropped and I knew I wanted to learn how menopause was impacting us all.
I invested in further training which has helped me to truly understand the complexities of menopause, my nursing background was a real bonus. Over the next 3 years I gained a profound understanding of how to guide my clients through this phase, ensuring they could still enjoy their fitness and health. Of course I also walked my walk and now run 5k rather than marathons!
I've spent the last decade transforming lives.
Delivering my programme Move Over Menopause™ , speaking on podcasts, featured in national press and in person events have all enabled me to reach women worldwide and empower them to embrace a menopause friendly lifestyle that not only accommodates menopause but allows them to live the life they want to live.
Worried you’ll hurt yourself?
You’re not alone.
Starting (or restarting) fitness in midlife or post-menopause can feel intimidating — especially if you’re dealing with aches, old injuries, low confidence or fear of “doing it wrong.”
That’s exactly why our programme begins with a Live Fitness Goal & Class Planning Session.
We’ll walk through the safest, most effective way to move your body in post-menopause, help you pick the right classes, and show you what’s realistic for your joints, schedule and energy.
And if you can’t join live — don’t worry.
It will be available On Demand the same day.
🗓️ Live Fitness Planning Session
Monday 12th January - 18.30-19.15 on zoom
What happens at your Fitness Goal & Class Planning Session on 12th January?
✔️ Meet Your Coach
You’ll join me live as I walk you through how to get the very best out of the 8-week programme — with plenty of reassurance for midlife and post-menopausal bodies.
✔️ Personalised Guidance
You’ll be able to share your goals, challenges and concerns so I can help you choose the safest, most effective classes for your joints, energy levels and lifestyle.
✔️ Ask Anything
Nervous about injuries? Unsure where to start? Not sure how often to train?
This is your space to get honest, supportive answers.
✔️ Set Clear Primary & Secondary Goals
You’ll leave with a simple, realistic plan you can follow — one that fits your life, protects your body, and helps you feel stronger and more confident as the programme begins.
And if you can’t attend live, the full session will be ready On Demand later the same day.
What to expect after you sign up
✔️ Join our WhatsApp Community
You’ll be invited into our private WhatsApp group where the real magic happens.
Support, accountability and connection are a huge part of the FG8 experience — and one of the reasons women love coming back.
✔️ Instant Access to Your Fitness Platform
We’ll send you everything you need to book your classes and use the on-demand library.
You can access all sessions easily via your phone (using our app), laptop or tablet — whatever works best for you.
✔️ Clear Next Steps
You’ll receive simple instructions for the 12th January Planning Session, guidance for getting started, and info about the 4-week Food Reset so you know exactly what’s happening when.
🌟 Ready to prioritise your health and feel stronger this year?
🌟 Join Now & Start Feeling GreatFeel Great in 8: Your Week-by-Week Journey
Fitness classes begin Monday 12th January
Weeks 1–2: Settle In & Build Your Routine
Start your classes, follow your personal plan from the Goal & Class Planning Session, and ease into movement that feels safe and doable for your midlife body.
We begin the 4-Week Food Reset in Week 2 (20th January), introducing simple habit shifts that support appetite, energy and portion balance.
Weeks 3–4: Strength, Confidence & the Food Reset
You’ll build strength, improve mobility and continue developing consistency.
The Food Reset sessions (27 Jan & 3 Feb) help you:
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reduce portion creep
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calm cravings
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improve digestion
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rebalance your plate
Tiny food changes meet achievable movement — the perfect midlife combination.
Weeks 5–6: Progress You Can Feel
Your confidence will be growing, your routine more settled, and your body feeling steadier.
This is often when women notice:
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easier movement
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improved stamina
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steadier mood
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better sleep
Food Reset finishes on 10th February, giving you a clear direction for eating well without dieting.
Weeks 7–8: You’re Stronger Than You Think
These final weeks are about sustaining the habits you’ve built — movement, consistency, mindset and simple food routines.
You’ll reflect on your progress, celebrate what’s changed, and carve out a plan for life after the programme so you can carry your momentum into the spring.
"I’ve always had an aversion to gyms and “keep fit “ exercises."
Last year my knee gave way and I knew I had to do something. I joined Sam’s classes and she adapted every exercise so that I could fully engage in the classes.
I feel energised and so much stronger.
My waist has become more defined. I’m 63 any only just discovered a whole new approach to health and vitality
Anne Jeffrey
I've become part of a supportive community & my creaky bits are less creaky. I will always have arthritis, but my symptoms have improved which makes me feel stronger and happier in myself.
PennyI LOVE the classes. My husband and son’s are very impressed!
The classes are so well constructed for all levels and abilities and Sam is both encouraging and helpful.
Amanda
I have become fitter, healthier and so much stronger since joining, it surprises me every time just how much can be packed into thirty minutes! I also love the recorded facility in case I can’t join the live classes.
Kim
When I started chatting with Sam and following her on social media, I realised how important it is for us to bring different types of movement into our lives during our midlife years, and especially how important strength is to help us stay healthy into old age.
I wasn’t sure about using weights in an online class as I was a bit worried about injuring myself, but Sam will always tell us if we need to adjust what we’re doing.
After doing the class twice a week for six weeks, I started to feel better. It was quite subtle, but I noticed a difference in how I felt on the days I did the class in the mornings.I feel stronger and lighter, I can lift and drain a big pan of pasta quite easily now, whereas before I was starting to think I might have to ask my husband to do it for me!
Running my own business, I’d always struggled with in-person classes so online classes works for me - and if I do have to be somewhere else, I can follow the recording later.
The WhatsApp community is a great way of keeping everyone accountable for joining the classes too – we check in and tell each other when we're missing classes and when we're going to do them on catch up. It feels like we’re all in it together 😊
Sam and all the instructors are brilliant – they are clearly experts in what they do, and in working with women of our age, and I love the way they explain the everyday benefit of the exercises for today, and in the years to come.
They will always suggest adjustments to the exercises if you have achy bits and will keep an eye on what you’re doing.
Kaye
Marketing Mentor
Have you heard of “Gym Judge”?
It’s the word people use to describe that feeling of being intimidated in a gym…
Worrying about what you look like, what you’re wearing, how fit everyone else seems, or whether you’re doing it “right.”
And for so many midlife and post-menopausal women, it means money wasted and confidence knocked before you’ve even begun.
With our classes, that feeling disappears.
You don’t need perfect leggings, a flat tummy, or gym confidence.
You don’t need to be strong, fit, co-ordinated, or flexible.
You just need to show up — in whatever you’re wearing — and you’ll be met by a friendly, supportive community where you genuinely belong.
No mirrors.
No judgement.
No “Gym Judge.”
Just real women moving in real bodies, with a coach who understands exactly what midlife feels like.
Do you long for workouts that actually fit into your day…
…and don’t leave you needing to lie down afterwards?
Our instructors get it — truly.
We’ve been through midlife changes, energy dips, joint niggles, hormones, injuries and overwhelm… and we design every class with real women in mind.
That’s why our 30-minute morning classes are so popular.
They’re short, effective and completely doable — giving you a burst of movement, a lift in mood, and plenty of time to get on with the rest of your day.
No guilt.
No pressure.
Just exercise that works for the life you’re living now.
Need to adapt a movement because of a niggle?
You’re in the right place.
Our instructors always chat to everyone at the start and end of class, so you feel like you’re right there with us — not just following along on a screen.
Many of our members have injuries, old niggles, stiff joints or areas that need a bit more care.
That’s why our expert coaches always offer a range of movement options, so you can choose what feels best for your body on that day.
Dodgy knees?
Sore shoulders?
Lower back playing up?
There’s always a version that works for you — safely, confidently, and without pressure.
They say every journey starts with a single step…
And by joining Feel Great in 8, you’re taking that first step —
but this time, you won’t be doing it alone.
You’ll have a specialist guiding you, a community supporting you, and a programme designed for the realities of midlife and post-menopause.
Small steps.
Steady progress.
Real support.
Your next chapter starts with one small decision.
Say yes to feeling stronger, healthier and more confident in your midlife body.
