Mulraney Fitness and Wellbeing

16/09/2026

Menopause can change the way your body feels — and sometimes, the way you feel about exercise too. 🧡

As women move through perimenopause and menopause, they may notice:

🧡 Joint pain
🩵 Stiffness
🩷 Fatigue
🧡 Poor sleep and slower recovery
🩵 Hot flushes
🩷 Changes in strength and body composition
🧡 Pelvic floor changes, including leaking

When movement suddenly feels harder or less comfortable, it’s understandable to feel less confident about exercise.

But women don’t need to stop moving.

They need the right support to keep moving. 💪

I’m so excited to share that I have completed my Menopause Movement training and am now a trained Menopause Movement Coach. 🎓🧡

This training has given me a deeper understanding of the changes women can experience through menopause — and how exercise can be adapted to support those changes.

I now feel confident supporting women to enjoy movement and exercise throughout menopause and beyond, whether that means:

✨ Building strength progressively
✨ Improving mobility and confidence
✨ Adapting impact and intensity
✨ Supporting recovery and energy levels
✨ Working with changing bodies rather than against them
✨ Making exercise achievable, empowering and enjoyable

There is no one-size-fits-all approach to menopause.

Some days you might feel strong and ready to push yourself. Other days, your body might need something different.

Both are okay. 🫶

My goal is to help women understand their bodies, feel confident with movement and discover that exercise can still be something they enjoy — not something they dread.

So if you’re navigating perimenopause or menopause and finding that exercise feels different these days, I’d love to support you. 🧡

You don’t need to give up on movement.

You might just need to move differently.

WomensHealth MidlifeWomen Perimenopause MenopauseEducation StrengthTrainingForWomen HealthyAgeing MenopauseAwareness MidlifeFitness WomenAndExercise

22/07/2026

14/07/2026

🔥 SMALL GROUP FITNESS 🔥

📆Monday mornings 9.15 📆

Looking for a fun, supportive way to get fitter and stronger?

💪 Only 3 spaces available! 💪

Join our small group fitness sessions where you’ll get:
✅ Expert coaching
✅ Motivation from a great group
✅ Full-body workouts for all fitness levels
✅ A friendly, welcoming atmosphere

Don’t miss out—these spaces won’t last long!

📩 Message me now to book your spot!

10/07/2026

Prouder than proud! 😊
My amazing husband Lee and my bestie Kat both crossed the finish line of Ironman Thun - Switzerland 🇨🇭
I know what it takes to go through such an experience (no really I do) !!
Both so calm and collected, smashing their way through a very choppy lake on the swim, 28 climbs on the bike and a gruelling 30+ temperature on the marathon.
YOU ARE AN IRONMAN!

04/07/2026

Menopause isn’t the end of feeling strong—it’s the start of training differently, smarter, and with the right support.

One of the biggest misconceptions I hear is:

“I’m menopausal now... I suppose losing muscle, gaining weight and feeling weaker is just part of getting older.”

The good news?

It doesn’t have to be.

As a Movement trained coach, I understand that menopause brings real physiological changes—but I also know that so much of what we’ve been told simply isn’t supported by the evidence.

Strength training can help you:
💪 Build and maintain muscle
🦴 Support bone health
⚡ Improve energy and confidence
❤️ Enhance long-term health and independence

You don’t need endless cardio.
You don’t need tiny pink dumbbells.
And you certainly don’t need to accept that feeling weaker is inevitable.

You need a programme that’s designed around you—your goals, your symptoms, your lifestyle and your body.

Whether you’re just starting your fitness journey, returning after a break, or looking to continue training safely and effectively through perimenopause or menopause, I’m here to support you with evidence-based coaching, encouragement and practical strategies that work in real life.

Every woman deserves to feel confident in her body—not confused by conflicting advice.

If you’ve been wondering where to start, or you’re ready to take the next step in your health, I’d love to help.

📩 Send me a message to find out how we can work together.

Because menopause isn’t about becoming less.

It’s about becoming stronger. 💪

Women’sHealth HealthyAgeing MenopauseMovement EvidenceBasedFitness StrongWomen BoneHealth MuscleHealth ExerciseMedicine FitnessForWomen

17/06/2026

💪 Muscle Isn’t About How We Look — It’s About How We Live 💪

In midlife, training is no longer about shrinking ourselves.

It’s about being able to carry your shopping with ease 🛍️, climb stairs without getting out of breath 🏃‍♀️, protect your bones 🦴, maintain your independence, and continue doing the things you love for years to come ❤️.

Muscle is so much more than appearance.

✨ It’s energy.
✨ It’s stability.
✨ It’s metabolism.
✨ It’s longevity.

That’s why I trained as a Movement Coach — to help women navigate midlife with confidence, build strength that lasts, and stay healthy, capable, and independent both now and in the future.

You deserve a body that supports the life you want to live. 🌟

📩 Ready to feel stronger, move better, and future-proof your health? Send me a message to find out how we can work together and start your strength journey today.

MenopauseFitness HealthyAgeing MidlifeHealth WomenSupportingWomen MuscleMatters BoneHealth StrengthForLife IndependentLiving FitnessOver40 FitnessOver50 MenopauseSupport

03/06/2026

Start your Thursday strong! 💪

Join us for our Circuit Class every Thursday at 9:15am — a fun, full-body workout designed to build strength, improve fitness, and leave you feeling energised for the day ahead.

Whether you’re a regular or trying it for the first time, all fitness levels are welcome. Bring your water bottle, your enthusiasm, and get ready to move!

📅 Thursdays
⏰ 9:15am

See you there!

01/06/2026

A rare space has become available for this terms Thursday circuit class 🏋️‍♀️💪9.15am every Thursday, DM me for more information ℹ️ Different ages, different ability’s same effort! Show up, work hard and support one another!!!

29/05/2026

☀️ Sunshine, Serotonin & the Menopause Transition ☀️ The relationship between light, mood and hormones is more powerful than many people realise.💡

As we enjoy the sunshine, it’s worth highlighting the growing research around sunlight exposure, serotonin production and emotional wellbeing during perimenopause and menopause.

Vitamin D — often called the ‘sunshine vitamin’ — is primarily synthesised through moderate sun exposure and has been associated with cognitive, immune and emotional health.

Sunlight exposure also stimulates serotonin activity, a neurotransmitter involved in:
• Mood regulation
• Sleep-wake cycles
• Appetite
• Emotional resilience

Research suggests that reduced sunlight exposure may contribute to seasonal mood changes and depressive symptoms, while morning light exposure may positively influence circadian rhythm regulation and serotonin availability.

Interestingly, emerging evidence indicates the skin itself contains serotonergic pathways capable of responding directly to sunlight exposure — potentially helping explain the psychological benefits many people experience from outdoor activity and natural light.

For women navigating hormonal fluctuations during perimenopause, simple lifestyle interventions such as:
☀️ Morning daylight exposure
🚶‍♀️ Outdoor movement
💤 Sleep routine support
💡 Light therapy during darker months may provide meaningful wellbeing support alongside broader menopause care.

A timely reminder this week that evidence-based menopause support includes lifestyle, environment and mental wellbeing — not just hormones alone. ☀️

13/05/2026

Menopause isn’t a time to slow down… it’s a time to get STRONG 💪

Strength training during menopause can:
🔥 Support joint & bone health
🔥 Boost metabolism
🔥 Improve mood & energy
🔥 Build confidence from the inside out

And the science backs it 📊
Regular movement is proven to improve mobility, mental wellbeing, and reduce frailty.

But I get it — it’s not always easy.

💭 Feeling too tired
💭 Worried about injury
💭 Struggling with body confidence
💭 Managing joint or pelvic discomfort

You’re not alone — and you don’t have to figure it out alone either 🤍

As a trained coach, I am equipped with the evidence-based knowledge to support you with confidence through this transformational life phase.

I understand how hormonal changes impact women’s exercise.

I know how to coach women safely through every stage of their reproductive years.

💬 Movement is medicine. Strength is power. And it’s NEVER too late to start.

If you’re looking for a friendly, supportive community, then look no further, I’m here to help you during every step of your strength building journey. 💪