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The approach

How HerPhase works

Simple, evidence-based coaching built around your hormones, your life, and your phase.

Getting started

Simple. Evidence-based.
Built around you.

01

Understand your phase

We start by identifying exactly where you are in your hormonal journey — your symptoms, your cycle history, your readiness to train. No assumptions, no generic starting points.

02

Build your programme

A structured 12-week foundation built specifically for your phase. Delivered through the Everfit app — easy to follow, always with you, adjusted as you go.

03

Train, adapt, progress

We check in, adjust and evolve as your body changes. When you move to the next phase, your coaching moves with you. There is no end date.

Your coaching platform

Your programme, in your pocket.

All HerPhase coaching is delivered through Everfit — a clean, easy-to-use coaching app that works on your phone. No complicated dashboards. Just your programme, your check-ins, and your coach.

  • Your weekly training sessions with exercise demos
  • Check-in forms so we can track how you're feeling
  • Progress photos and measurements (only if you want to)
  • Direct messaging with Katie between sessions
  • All your documents — PAR-Q, T&Cs, onboarding forms

Inside the Everfit app

Weekly training schedule

Weekly schedule

Direct messaging with Katie

Direct messaging

Progress tracking

Progress tracking

Programme detail

Programme detail

Your programme, check-ins and coach always with you

This is not a 12-week fix

Your first 12 weeks are your foundation — the beginning, not the finish line. HerPhase is a continuous programme that moves with you through every hormonal shift, every new phase, every chapter of your life.

The four phases

Every phase, supported.

Your hormonal journey doesn't follow a straight line — and your coaching shouldn't either.

01
Menstrual
Your cycling years

You have four distinct hormonal phases within every cycle. When you train with your cycle rather than against it, everything changes.

  • Menstrual phase: reduce intensity if needed — rest is productive
  • Follicular phase: your power window — push strength and progressive overload
  • Ovulatory phase: peak performance, coordination and confidence are high
  • Luteal phase: maintain load but reduce volume, honour recovery signals

Key symptoms we work with

Cycle irregularityEnergy fluctuationsMood changesBloatingFatigueCramps
02
Perimenopause
The transition begins

Perimenopause is defined by hormonal unpredictability. Oestrogen and progesterone fluctuate erratically — this phase can begin in your late 30s and last a decade.

  • Flexible periodisation — volume and intensity respond to your readiness
  • RPE-based sessions mean effort is calibrated to how you feel today
  • Symptom tracking helps identify patterns and plan around harder weeks
  • Planned deloads every 3–5 weeks to manage cumulative fatigue

Key symptoms we work with

Brain fogPoor sleepJoint painEnergy crashesMood changesHot flushesAnxietyWeight changesHeart palpitations
03
Menopause
12 months without a cycle

Oestrogen declines significantly — bone density reduces, cardiovascular risk increases, muscle mass becomes harder to maintain. Resistance training is the single most protective thing you can do.

  • Compound lifts preserve and build muscle mass as oestrogen falls
  • Weight-bearing exercise is the most effective protection for bone density
  • Cardiovascular sessions support heart health
  • Hot flush management built into session pacing and rest periods

Key symptoms we work with

Hot flushesNight sweatsSleep disruptionBone densityMuscle lossMood shifts
04
Post-Menopause
Oestrogen stable — time to build

Post-menopause brings a stability that perimenopause never had. You can push progressive overload, track measurable gains, and build strength that serves your independence for decades.

  • Progressive overload is fully achievable — track and build load systematically
  • Moderate HIIT is important for metabolic and cardiovascular health
  • Weight-bearing cardio continues to protect bone density long-term
  • This is not maintenance. This is building.

What we focus on

Progressive overloadBone densityCardiovascular healthMetabolic healthFunctional strength

What makes HerPhase different

An approach built on what works.

Flexible Periodisation

Training intensity and volume moves with your symptoms — not a rigid schedule that ignores how you feel.

RPE-Based Training

Your body guides the session, not a spreadsheet. Effort is always calibrated to how you feel today.

Symptom Tracking

Regular check-ins and symptom logs mean we spot patterns early and never push when you need recovery.

Stages of Change

We meet you at your stage — whether curious or fully committed — and build from there.

Ready to find out more?

Let's talk about your phase.

A free discovery call — no pressure, no hard sell. Just a conversation about where you are and whether HerPhase is the right fit.

Book your free call See pricing →