Pelvic Power Day

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Pelvic Power Day – 19th February, Melbourne, Derbyshire

Let’s talk about the bit no one likes to mention – your pelvic floor. Those hidden muscles that keep you strong, supported and in control throughout your Power Years and beyond. On 19th February, join us in Melbourne, Derbyshire for Pelvic Power Day – a full day dedicated to helping midlife women reconnect with their core, confidence and vitality.

Here’s the reality: around 1 in 3 women in the UK experience bladder leakage, and shockingly, up to 50% of women in care homes are incontinent. It’s one of the biggest reasons women lose independence later in life – but it doesn’t have to be that way.

The good news? All is not lost. The pelvic floor responds brilliantly to the right kind of movement. With simple, consistent exercises (no gadgets required!) you can regain strength, control and trust in your body again.

Pelvic Power Day will mix education, gentle movement, laughter and practical tools you can take home. It’s time to stop whispering about pelvic health and start celebrating it – because your Power Years are just beginning!

Book your spot – your future self will thank you.

 

About Susan Booth
Sue is the founder of Alive Pilates Method, where she helps midlife and post-menopausal women feel stronger, more confident and full of life. A fitness coach and menopause well-being specialist based in Derby, Sue runs local Pilates mat and Reformer classes, online strength sessions, and well-being days designed to support women through their Power Years. Passionate about helping women stay independent, vibrant and healthy for decades to come, Sue shares practical, no-nonsense advice on movement, nutrition and longevity — always with a dash of humour and heart.

Why the Alive Pilates Method Keeps Lynn Moving at 90

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At 90 years young, Lynn is living proof that movement really is medicine. When she first joined our Alive Pilates Method sessions, she simply wanted to keep her joints supple and her balance steady. What she didn’t expect was how much calmer and more relaxed she’d feel after every class.

Read more

Bikes & Broth

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6th November 2025

Hicks Lodge, Willesley Woodside, Moira, Swadlincote

Research keeps shouting the same message: staying comfortable might feel nice, but it doesn’t help you age well. Whether it’s learning a new skill, trying a tougher workout, or even tackling something that scares you a bit—pushing yourself out of your comfort zone fires up your brain, builds resilience, and can literally add healthy years to your life. Studies show that challenging both body and mind keeps neural pathways strong, muscles and bones responsive, and confidence high. In short, that slightly uncomfortable edge? That’s where the magic—and the longevity—happens.

Speaking of which…..

Join us for a refreshing Well-Being morning of cycling, designed to encourage you to try something new and step out of your comfort zone! Embrace the great outdoors while enjoying the camaraderie of like-minded women on a scenic route. After working up an appetite, savor a simple yet nourishing soup (or stew) and sourdough lunch that warms the soul. This is the perfect opportunity to connect, explore, and recharge—both body and mind—while discovering the joy of movement in a supportive safe environment. Come and nourish your spirit while making wonderful memories!  Bike hire included.

Best Things I love about Reformer Pilates

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One of the things I love most about Reformer Pilates is how adaptable it is – especially for midlife women. The machine might look a little daunting at first, but it’s an incredible piece of kit that supports your body while challenging it in all the right ways. For women with sore knees, dodgy hips, or stiff shoulders, the Reformer takes away the pressure of the floor and allows you to move smoothly with control.

That’s why my Golden Bloom classes at Bloom Reformer Studio Mickleover are so popular. Every session is tailored to meet you where you’re at – whether you’re building back strength, improving mobility, or simply wanting to feel more confident in how your body moves. I make sure the springs and exercises suit your needs, so you can strengthen without strain and stretch without stress.

The results are fantastic: better posture, stronger core, improved balance, and a feeling that your body is working with you rather than against you. The Reformer really is a game-changer for midlife women – gentle when you need it, powerful when you’re ready.

If you’re curious, come and try Golden Bloom at Bloom Reformer Studio Mickleover – your joints will thank you!  I work for the studio for this class, so to book you need to go to their website and you will find my classes on Tuesdays, 12 & 1pm and Wednesdays 11.30am.  If you are not a midlife woman, but would still like to take a class with me I also do a beginners session on Wednesdays at 12.30pm (in your lunch break!)  BOOK HERE

I’m Sue, founder of Alive Fitness, where I help midlife and post-menopausal women feel stronger, healthier, and more confident through movement, mindset, and simple nutrition. You’ll usually find me teaching Pilates, yoga or strength, or over on Instagram sharing everyday tips for thriving in menopause and beyond.

Mat Classes at Alive Pilates

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There’s something different about a mat class at Alive Fitness. Yes, we stretch, strengthen and move – but it’s about so much more than exercise. My classes are designed for midlife and post-menopausal women who want to feel good in their bodies, improve posture, and build strength where it really matters. Every session is tailored to help with balance, core stability, flexibility and those niggles we all get in our shoulders, hips and knees.

The beauty of mat-based Pilates and yoga is that it’s low impact yet highly effective – you’ll feel stronger without being battered and bruised. We take time to focus on the small things: breathing well, releasing tension, moving joints through their full range. It’s those details that make everyday life easier – bending, lifting, walking tall.

But the reason no one ever leaves? It’s the atmosphere. Classes are friendly, supportive, and welcoming. There’s laughter as well as hard work, and everyone feels part of something. It’s not about competition, it’s about community. Women stay because they feel better, move better, and enjoy being with people who understand their stage of life.

Come for the exercise, stay for the feeling. That’s the Alive Fitness difference.  If there ARE any spaces I will show them on the Classes Page.  Find it HERE

Well-Being Retreat Days for Midlife Women

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I’m Sue, founder of Alive Fitness, where I help midlife and post-menopausal women feel stronger, healthier, and more confident through movement, mindset, and simple nutrition. You’ll usually find me teaching Pilates, yoga or strength, or over on Instagram sharing everyday tips for thriving in menopause and beyond. Come and say hello There’s something truly special about stepping away from the busyness of everyday life and giving yourself a whole day just for you. That’s exactly what our Well-Being Day Retreats are all about. Designed especially for midlife and beyond women, they’re a chance to slow down, recharge, and reconnect with both body and mind.

We bring together everything you need for a reset – movement, mindfulness, nourishing food, and a big dose of connection with like-minded women who “get it.” You’ll leave feeling lighter, calmer, and re-energised, with practical tips you can carry back into your daily life. Many women tell me it’s the highlight of their year – their non-negotiable “me time.”

The retreats do sell out fast (no surprise really – we all need this!), so if you’d love to join us in 2026, now’s the time to get in early. By signing up for our priority list, you’ll get first access to the dates before they go public, giving you the best chance to book your spot.

Don’t wait for “someday” – gift yourself the space to pause, reset, and thrive. Your future self will thank you.  SIGN UP HERE

I’m Sue, founder of Alive Fitness, where I help midlife and post-menopausal women feel stronger, healthier, and more confident through movement, mindset, and simple nutrition. You’ll usually find me teaching Pilates, yoga or strength, or over on Instagram sharing everyday tips for thriving in menopause and beyond. Come and say hello on .  INSTAGRAM

Foot work on the Reformer, why is it so good?

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When we think about Pilates, we often picture core strength, posture and flexibility – but let’s not forget our feet. On the reformer, footwork isn’t just about pressing pedals; it’s about building a strong foundation.

As women over 50, our feet can lose strength and mobility, which affects balance, stability and even joint health. Footwork on the reformer trains the small muscles in your feet and ankles while connecting them to the bigger muscles in your legs and core. The result? Better posture, stronger walking, and more confidence when moving day to day.

It’s also brilliant for circulation, helps reduce stiffness, and gives you that lovely “light on your feet” feeling after class. Think of it as strength training starting right from the ground up – because if your feet are strong, the rest of you can move with freedom.

So next time you’re on the reformer, don’t see footwork as just the warm-up – it’s your secret weapon for ageing well.

I’m Susan, founder of Alive Fitness – helping midlife and post-menopausal women cut through the confusion and get strong, mobile and confident for life. I don’t believe in fad diets or endless cardio – I believe in smart training, real food, and habits that keep you thriving well into your later years.

Join my online Menofit Fitness Club for live weekly strength, cardio and Pilates sessions.
Derby-based classes for local women.  

How to get started on your fitness journey after the age of 50

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Hitting 50 isn’t the end – it’s the perfect beginning. Your body deserves strength, energy, and a little TLC. Forget quick fixes – it’s about moving smarter, eating well, and building habits that last. You can feel fit, confident, and strong at any age. So if you’re ready to thrive, not just survive, let’s get moving – because 50+ is just the start!

Susan is the founder of Alive Fitness, helping midlife and post-menopausal women feel stronger, healthier, and more confident through fitness, nutrition, and well-being. She teaches Pilates, yoga, and strength classes in Derby and runs her online Menofit Club, supporting women everywhere to thrive at 50 and beyond.  Find out more about Menofit. Just £5.04 per week.

10 Simple (But Powerful!) Steps to Lose Belly Fat in Midlife

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If you’re a midlife or postmenopausal woman wondering why that stubborn belly fat won’t budge—this one’s for you. Hormonal shifts, stress, poor sleep and modern eating habits all gang up on us. But with a few smart changes, you can absolutely flatten your belly and feel more energised.

Here’s your Menofit-friendly 10-step plan to get started:

1. Cut the Sugar

Say goodbye to added sugars—cakes, biscuits, chocolate, sweets, sugar in hot drinks, fizzy drinks and alcohol. These spike insulin, add inches to your waist, and mess with your hormones.

2. Hydrate Like a Boss

Aim for 8 glasses (around 2 litres) of water daily. Choose filtered water over fizzy or flavoured drinks. Hydration helps digestion, boosts energy, and reduces cravings.

3. Ditch Processed Foods

No ready meals, nothing in a packet, and nothing with a long list of ingredients you can’t pronounce. Cook fresh, whole foods from scratch. Your body knows what to do with real food!

4. Veggies Are Queen

Add at least 1lb (450g) of vegetables and salad to your meals every day. No, potatoes don’t count. Keep fruit to 2 portions max per day—too much and you’re just eating sugar in a fancy wrapper.

5. Prioritise Protein

Every meal should include a decent hit of protein—it supports muscle, balances blood sugar, and keeps you fuller for longer.

6. Fix Your Breakfast

Bin the beige cereals. Better options include:

  • Porridge with flax or chia seeds

  • 2 pieces of fruit with Greek yogurt

  • Eggs (2), bacon, mushrooms, tomatoes

  • Smoked salmon with green veg

7. Eat Healthy Fats Daily

Don’t fear fat—avocados, olive oil, nuts, seeds, oily fish, flaxseeds and coconut oil are all fab for hormones and heart health. Use them in cooking or as toppings.

8. Carbs: Once a Day, Max

Stick to one portion of carbs per day (about 10% of your plate). Choose wholegrains like brown rice, quinoa, couscous, or better still—sweet potato over white.

9. Cut the Caffeine

Swap your morning cuppa for hot water with lemon. Replace tea and coffee with fruit tea or filtered water. Caffeine can mess with cortisol and sleep.

10. Track Your Sleep

Notice the length and quality of your sleep. Do you wake up feeling energised? Tick a box each morning. Restorative sleep is essential for fat loss and hormone balance.

Final Word
Losing belly fat after menopause isn’t about starving yourself or hammering the gym—it’s about eating smart, moving consistently, and supporting your body with what it actually needs at this stage of life.

Want help putting this into practice?

Join the Online Menofit Club
Book a Reformer Pilates Class in Derby
Come to a Wellbeing Day – You’ll love it!

About the Author
Susan Booth runs Alive Fitness, a wellness hub for menopausal and postmenopausal women. Based in Derby, she teaches Reformer Pilates, strength training, yoga, and mindfulness. Her Menofit Club offers online fitness classes, nutrition support, and expert tips for midlife women who want more energy, better sleep, and lasting strength. She also hosts in-person Wellbeing Days packed with movement, mindset and menopause know-how.