Free 35+ Strength Starter Pack

What's inside your free guide

Simple fitness, nutrition & recovery for women in peri to post menopause — built around how your body actually works now.

PILLAR 1

Strength Training

Why strength comes first — and how to build it in a way that supports muscle, bone health and metabolism through hormonal change.

PILLAR 2

Protein

How much you actually need and simple ways to hit your targets without overhauling your diet. Your body needs more than you think.

PILLAR 3

Smart Intensity

Short, well-timed intensity sessions that boost energy and fitness — without the burnout that comes from doing too much, too often.

PILLAR 4

Recovery

Why rest, sleep and stress management aren't optional extras — and how to listen to your body so you can train consistently long-term.

This pack is for you if

✓ What used to work just doesn't feel the same anymore

✓ You're noticing changes in energy, strength or body composition

✓ You want to exercise smarter — not harder

✓ You're ready to build real strength and feel more in control

✓ You want simple, science-informed guidance you can actually usel

Get Your Free 35+ Strength Starter Pack

Enter your details below and we'll send it stright to you!

Ready for More?

You can get immediate access to DediKate with a 7-Day day free trial on our weekly or 8-weekly plans. Cancel anytime!

Membership Includes Unlimited Access to:

✓ Huge variety of workouts to choose from

✓ More than 15 new online workouts uploaded every week

✓ Structured programmes & challenges

✓ Nutrition support, recipes & meal plans

✓ Breathwork & meditation sessions

✓ Workouts designed for all stages of life, including motherhood, pregnancy, postpartum, peri to post menopause

✓ Highly qualified and experienced instructors

✓ The 'DediKaters' community group

✓ Easy to access and use web app

✓ Plus more...

START MY FREE TRIAL

Your Next 8 Weeks Start Here

Introducing Thrive: Our Award-Winning 8-Week Programme for Women 35+

Your free workouts are just the start. Welcome to Thrive — our fitness programme designed for women 35+ who are noticing changes in energy, strength or body composition, and want training that actually accounts for it. Thrive is rooted in the latest peri to post menopause research and uses modern training techniques you can do from the comfort of your home, or wherever suits you.

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!

FIND OUT MORE ➜

TRANSPARENT PRICING

No hidden costs. Just clear pricing.

Ready for more after your free guide? Here's exactly what it costs to join Thrive — training built for this life stage, priced with no surprise fees and no fine print. Try Weekly or 8-Weekly free for 7 days, or lock in the best savings with an annual membership.

Prices shown in NZD/AUD, USD, GBP and CAD — you'll be billed in your local currency at checkout.