8 Week Peri to Post Menopause Programme.
Welcome to our fitness programme specifically designed to empower you to get the most out of life during peri to post menopause. This programme is rooted in the latest research on peri to post menopause and incorporates modern exercise training techniques that you can easily do from the comfort of your home or anywhere you choose.
DediKate Thrive is all about enabling you to embrace this phase of life with confidence, strength, and vitality. We understand that thriving during and after menopause requires tailored support and strategies. Whether you're looking to maintain your fitness, enhance your well-being, or simply feel more energised, our comprehensive approach will help you Thrive! 🏋️💪🏃♀️
Don’t just survive, Thrive!
How we support you to Thrive on your peri to postmenopausal journey:
- 5 planners to choose from based on goals and fitness level (beginners to advanced)
- At home Strength Training, HIIT and Sprint Interval Training based on latest research on peri to post menopause by Dr. Stacy Sims
- Workouts are optimised for peri to post menopause which includes adequate recovery in workouts and recovery weeks
- Flexibility to make it work for you
- Weekly email with tips and advice for navigating this stage of life and to motivate you along the way
- Symptoms and recommendations on how to manage or seek future help from a Dr specialising in Peri to Post Menopause
Is DediKate Thrive right for you?
Are you navigating the physical and emotional changes of peri to post menopause and seeking a way to stay active, healthy, and vibrant? DediKate Thrive is designed precisely for women like you, who want to continue enjoying life to the fullest during and after this transformative phase.
You are looking for any or all of the following:
- Exercise routines tailored to the challenges of peri to post menopausal women
- You prefer the flexibility to workout at home or on-the-go without compromising on effectiveness
- You're interested in fitness methods backed by the latest menopause research, ensuring your health and safety
- To boost your energy, enhance your mood, and maintain a strong, capable body
- A supportive community and expert guidance as you navigate this life stage
Whether you're new to exercise or a seasoned fitness enthusiast, DediKate Thrive offers scalable workouts and wellness strategies to meet you where you are. Our program is more than just fitness; it's about empowering you to thrive, feel confident, and embrace every moment of this journey.
Benefits of Strength and SIT training and why they are included in the programme
DediKate Thrive integrates both Strength and Sprint Interval Training into our programme because they collectively offer a comprehensive approach to health and fitness for peri to post menopausal women. These training methods address the specific challenges of menopause, from maintaining muscle and bone health to improving cardiovascular fitness and mental well-being.
By incorporating these exercises into DediKate Thrive, we ensure that you receive a balanced, effective workout regimen that supports your body’s needs and helps you thrive during this significant life stage. Our goal is to empower you to stay strong, healthy, and vibrant, so you can enjoy life to its fullest potential.
Equipment Recommendations
To maximise the benefits of DediKate THRIVE and effectively engage in our tailored exercises for peri to post menopausal health, having the right equipment is crucial. Here’s what you’ll need:
- Light Dumbbells: 1-3 kgs+
- Heavy Dumbbells: 4-10 kgs+
- Super Heavy Dumbbells: 8-20kgs+ (optional)
As you progress and become more comfortable with strength training, we recommend investing in the super heavy set, typically between 8-20 kgs. These weights will support your continued growth and adaptation (especially for the lower body), allowing for more intense workouts that build muscle and boost metabolism. This set is not immediately necessary and can be added as you advance in the programme.
Endorsed by Oxford Women's Health
DediKate Thrive is honoured to receive the endorsement from Oxford Women's Health, a leader in women's healthcare for over 25 years and a member of the Australasian Menopause Society. With a team of dedicated menopause specialists, including Dr. Sarah Robson, Oxford Women's Health continues to set the standard in supporting women through their health journeys.
Dr. Sarah Robson is a GP with a special interest in women’s health including menopause. Sarah is a member of the Australasian Menopause Society and works in an urban GP clinic in Christchurch as well as at the menopause clinic at Oxford Women’s Health.
"DediKate Thrive offers a uniquely supportive and scientifically informed approach to exercise during the peri- and post-menopausal phases. Their targeted programmes are invaluable for women seeking to maintain strength, balance, and vitality during this transformative time. I’m delighted to contribute to their mission and help empower women to thrive through menopause."
Dr. Sarah Robson, MBChB with distinction, FRNZCGP - Oxford Women's Health
Thrive Success Stories
Hear from these three fabulous DediKate members who successfully completed DediKate Thrive.
I really love the challenge of pushing my body to lift such heavy weights, or sprint up and down the driveway, when I really didn’t believe I could. Already I feel stronger and more toned physically and happier and I can see the benefits of pushing my new post-menopausal body and mind.
I signed up to DediKate Thrive as I had read a bit about the importance of lifting heavy as you start to age, but didn’t really know where to start. I have loved the awesome support of the DediKate trainers, the feeling of increasing strength that DediKate Thrive has given me, and comfort knowing I am doing something that will help keep me fit and healthy and able to play with and keep up with my 2 young boys for the years to come.
I’ve struggled with consistent exercise for the last few years, and peri/post menopause for me has involved lots of muscle loss, increased weight, tiredness, and terrible sleep. Thrive appealed to me as it is targeted for my stage of life. I’m about to start week 8 - I’ve got way more energy, am sleeping better more nights than not, and am feeling much stronger.
How to Participate
Get started on your DediKate Thrive journey in 3 simple steps:
Step 1
Sign up on DediKate for a 7 day free trial.
Step 2
Register for DediKate Thrive for FREE on DediKate (Do Anytime Challenges tab).
Step 3
Print the DediKate Thrive planner to suit your fitness level, or save it to your device!
DediKate Plans
Sign up for a 7 day free trial then choose your payment plan.
*You will receive a free 7 day trial then you will be charged for the selected plan unless you cancel.Membership Includes:
- More than 15 new workouts/classes uploaded every week
- Online fitness programmes/Challenges
- Nutrition support and guidance
- Recipes and Meal Plans
- Specialised instructors
- Running Plans incl. Peri to Post Menopause Specific
- DediKate Run Club Community
- Member only support group
FAQs
How do I access the workouts?
When you go to www.dedikate.com and login to your account you will find all the workouts. Choose a workout video and follow along!
What if I have questions and need support?
Don't hesitate to get in touch with Kate and the team any time by emailing support@kateiveyfitness.com
What else do I get access to?
THERE ARE NO HIDDEN FEES. EVERYTHING IS INCLUDED IN YOUR MEMBERSHIP
As a DediKate member you get access to everything on DediKate! This includes new workouts uploaded each week, workout challenges, recipes, specialised instructors, support and motivation from DediKate members and more!
Do I need Equipment for DediKate Thrive?
Yes. To get the most out of DediKate THRIVE you will need:
- 1 (light) set of Dumbbells, 1-3kgs
- 1 (heavy) set of Dumbbells, 4-10kgs
Ideally also another set of 8-20kgs (this set can be invested in once you are more conditioned to strength training)
Can I cancel any time?
Yes, you can cancel your DediKate Membership at any time. You pay in advance, so if you cancel, your membership will stop when your next payment would have been due.
What types of workouts are included?
The workouts include strength training, HIIT and sprint interval training + some active recovery sessions e.g. Yoga. All designed especially for peri to post menopausal women and based on latest research by Dr. Stacy Simms.
Is this programme open to both NZ and Australia?
It sure is! Infact, anyone anywhere in the world can take part.
Meet some of the Team
DediKate has an amazing team of engaging, knowledgeable and relatable Fitness Trainers, Pilates and Yoga Instructors and a Nutritionist. They are all focused on helping you to lead a balanced healthy lifestyle.
Kate Ivey
Founder and Trainer
Bachelor of Physical Education, Scholarship in Exercise Prescription, Bachelor of Science in Psychology, Certificate in Food and Nutrition, Level 4 Freestyle Group Exercise, Level 3 Circuit Training, Certificate in Menopause 2.0 with Dr Stacy Simms.
Founder and CEO of Kate Ivey Fitness and DediKate, Kate is passionate about helping women to be successful with their health and fitness, while maintaining balance. She started DediKate to help busy Kiwi women like herself to lead positive, healthy and fitness-filled lives.
Areas of Focus:
- Strength, HIIT and Cardio Workouts
- Exercise Psychology
- Lifestyle and Motivation
- Peri to Post Menopause
Anna McDermid
Head Peri to Post Menopause Trainer Certificate in Exercise Level 3 and 4, Certificate in Group Fitness Level 3, Pre and Postnatal Core Restore Level 1 and Dr Stacy Sims Certificate Menopause 2.0
Anna is one of our amazing HIIT + Strength Trainers, she loves being able to help train and motivate members from her living room/neighbourhood to theirs. Anna is a mother of two living in sunny Marlborough where the wine grows and flows! She's a HIIT kind of girl and loves the combo of resistance training and HIIT in Ignite! When she's not working, she loves exercising outdoors and heading down the Sounds with her fam. "I wouldn’t say I’m naturally fit or a naturally fast runner, I’ve had to work damn hard to get to where I am now and I’m proud of myself for it!"
Areas of Focus:
- Functional Fitness
- HIIT and Strength Workouts
- Balanced Lifestyle
- Peri to Post Menopause
Matika Laycock
HIIT and Strength Trainer
Bachelor of Exercise & Nutrition Sciences & Cert III & IV in Fitness.
Matika (Teek) is a proud country girl, born and raised on a cattle property near Injune, Queensland. Growing up, she was deeply involved in a variety of sports, sparking her lifelong love for health and fitness.
With a strong passion for bringing exercise to the bush, Teek is dedicated to inspiring rural communities to come together, connect, and thrive through movement.
Areas of Focus:
- Strength & HIIT Training
- Running
- Creating a balanced lifestyle
