SOS Online

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SOS Online ☀

🌞 Summer of Strong (SOS) – Online Trial Cohort

🏡 Want to feel stronger this summer – but can’t make it to in-person sessions?

You're not alone.
Busy holidays, childcare, travel, or just being out of town… it doesn’t mean you have to pause your progress.

Summer of Strong – Online is here to help you stay consistent, confident, and strong wherever you are.
Whether you’re brand new to strength training or looking to stay on track while you're away, this is the perfect flexible summer plan – guided by me, with coaching and support every step of the way.

💪 What’s included:

✅ 6 weeks of strength workouts tailored for home
– Choose 30 or 60 minutes
– Use bodyweight, bands, or dumbbells
– Three sessions a week, with flexibility built in

✅ A personal coaching call with me to get you started
– We'll chat through your goals, schedule, and any barriers
– I'll make sure your plan works for you

✅ Weekly check-ins and coaching support via app
– Get encouragement, accountability, and answers to your questions
– Stay on track with simple habits and real-life support

✅ Access to a workout library
– Mix it up with mobility, cardio boosts, and recovery sessions
– Filter by time, equipment, or energy level

✅ Energy-boosting nutrition guide + focus foods list
– No fads, no restrictions – just smart, satisfying food to support your strength

This is for you if…

  • You want to start strength training but need help knowing where to begin

  • You’ve done workouts before but want structure, progression, and support

  • You’re over 40 and want more energy, confidence, and strength – without extremes

  • You’re travelling, parenting, or working weird hours but still want to feel good in your body

  • You want real coaching – not just another app telling you to “do 20 squats and vibes”

  • You’re willing to invest in, or you already have access to a small amount of equipment, ideally dumbbells and resistance bands

This isn’t just a workout plan. It’s coaching.

Because let’s be real – there are a million free workouts online.
But none of them know you.
Your body. Your energy. Your life.

This is different.

This is real support. Real results. With flexibility and coaching that meet you where you are.

The Details

Dates: Monday 11 August
6 weeks of online coaching and training
→All workouts delivered via app content is only available for the duration of the programme
→ 2x coaching calls + weekly check-ins included
→ Introductory trial price: £75

What you’ll get from it:

→ Build strength and energy without leaving your living room
→ Feel calmer, more focused, and more in control of your wellbeing
→ Actually stick to something — because it fits your life, not fights it

One to one 30 minute video coaching call

A focused and friendly session where we chat about your goals, challenges, and the best next steps for you. Whether it’s fitness, fatigue, or finding your mojo again, you’ll leave with clarity, support, and a simple plan to get started.

Voice & Text Support via my App

Got a question, wobble, or win to share? You’ll have direct access to me through my easy to use app for voice notes and messages during the 5 weeks. So you’re never on your own. Think of it as your pocket cheerleader, coach, and accountability buddy all in one.

Nutritional Support for Hormonal Health

No fad diets here- just flexible, realistic guidance to help you feel your best. You’ll get an optional meal plan, easy food tracking if you want it, and a list of ‘Focus Foods’ designed to support your energy, mood, and hormones through perimenopause and menopause. Nourishment without the overwhelm.

5 Weeks of Strength-Based Workouts (Home or Gym)

Simple, effective 30 minute workouts you can do at home, in the gym or on holiday! No fancy equipment needed. Each week builds your strength, energy, and confidence, with clear guidance so you know exactly what to do and how to progress. Designed for real life, real bodies, and real results.

Expert Coaching & Support

Get guidance from a menopause-informed coach and qualified personal trainer who gets it. Whether you're dealing with fatigue, fluctuating hormones, or just want to feel strong and in control again.m You’ll get tailored support, real-life strategies, and zero judgement.

Ready to be part of the first ever Summer of Strong Online group?

This is your sign to stop overthinking it.
You don’t need to be “ready.”
You just need to start.

And this is the perfect place to do it.

What clients say:

"I was terrified to start strength training, but Rosie made it so fun and approachable. I can feel the difference in my energy and confidence already." – Jo, 45

"This isn’t like a fitness class. You feel looked after – and the home workouts were perfect for when we went on holiday." – Emily, 52

Frequently asked questions

  • Perfect. This is exactly where you start. I’ll coach you through everything step by step – no experience needed, no intimidating gym vibes. This programme is designed for real women with real lives. You don’t need to be fit to start. You just need to be willing to give it a go. We’ll take it at your pace.

  • That’s exactly why I’ve designed this programme. It’s no problem if you’re away. You’ll get access to 30-min home workouts so you can stay consistent even when you’re away and the banded workouts are perfect for holidays. But it’s also OK if you miss a week. This is about progress, not perfection.

  • Amazing. I’ll tailor your workouts, so you’re still challenged, building strength, and seeing results, without burning out over summer.

  • This programme is designed especially for people 40+ who are navigating hormonal shifts but it works for anyone who wants to feel stronger, fitter, and more energised.

  • You’ll just need a pair of dumbbells or resistance bands (I can help you choose if you're not sure!).

  • Not at all. The nutrition support includes an optional meal plan and suggested Focus Foods to support your hormones and energy. No calorie counting, no banning your favourite foods, just flexible, realistic guidance.

  • You’ll finish the programme feeling stronger, more confident, and with tools you can keep using. If you want to keep going, we can chat about next steps that suit you and your goals.

  • Let’s talk first! I’m a qualified coach for disabled clients and those with long-term health conditions, so the programme can often be adapted to suit your individual needs. Your safety, comfort, and confidence are my top priorities. Book a free 15-minute call and we’ll figure out the best approach for you. No pressure, just a supportive chat.

  • You’ll need about 3-4 short workouts at home (around 30 minutes each). Everything is designed to be manageable around real life, not take it over.

  • Because you’re sharing me with a small group (but don’t worry – I’m still keeping my eyes on your form, you can send me videos)

  • Easy! You can book a free 15-minute call here Free 15 minute call to chat about whether it’s right for you. Or just email me at rosie@blossomwithrosie.co.uk and I’m happy to help!