FLY

Peri/Post Menopause Training Programme

Build Strength & Resilience For Life

"This is mid-life training at it's finest - designed by healthcare professionals and coaches who truly understand the female body and its' menopausal needs, whilst keeping the training challenging and results-driven.

Kat, Hatch Founder

FLY is designed for active women who are 40+, peri or post menopausal. Build strength and fitness quickly and effectively whilst balancing the needs of your menopausal body.

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What is it? Led by Aoife Burke; an expert in evidence-based women's performance programming, FLY develops strength, stability, agility and cardiovascular fitness whilst building long-term resilience.

Who's it for? For women who:

Are in the peri-menopause or post-menopausal stages, OR for those women 40+
Have access to the minimal kit requirements
Have carved out 60 minutes, 3-4 times a week to exercise
Are excited about seeing improvements to their hormonal symptoms, body composition, strength and fitness.

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Rolling Subscription Programming

Expert-designed, evidence-based training tailored for menopausal women. Daily workout introduction video from your coach, Aoife.

Comprehensive Onboarding & Education

9 video lectures spread over 3 weeks, led by Kat. Educational content to learn about your menopausal body, introduce you to new ways of training and our training principles.

6-Week Beginners' Introduction Programme

Fixed-length beginners' programme option for those who are brand new to this style of training. Onboarding education lectures are included.

Designed for a Gym Environment

FLY pillars of menopause training mean you need access to a certain amount of gym-based kit to get results. See below for your minimum equipment requirements.

Healthcare-led modifications

Low-impact and threshold training options for those wanting to manage and improve symptoms arising from pelvic health concerns such as stress urinary incontinence and prolapse

Train Anytime, Anywhere

Access your programme from the FITR Client app

Community

In-app training community forum as part of FLY subscription programming to connect with others doing the programme

350+ Coaching & Workout Videos

Demo videos for every exercise programmed

Exclusive Discounts

Special offers from our home equipment partners.

How FLY Works

FLY is more than just a programme.

These four elements are woven into your weekly training, giving you the structure, support, and flexibility you need to train smarter, recover better and see long lasting change.

LIFT

Heavy

The most important element of all the pillars. At Hatch we sing the praises of heavy lifting and it forms the back-bone of all of our programming for women.

GO

Hard

Sprint Interval Training (SIT) can provide the metabolic stimulus we need in the menopause to cut fat and build muscle.

AND

Jump

Plyometrics (high impact training) in older adults improves muscular strength, bone health, body composition, posture & physical performance.

REST

& Recover

Increasing your time spent recovering is crucial. As is eating enough, not fasting and upping your protein intake.

A week as a FLY athlete

4 workout days comprising a combination of:
3 heavy strength training pieces
3 sprint interval training pieces (SIT)
1 longer sweatier interval training session
1 active rest day/optional rest day
1 full rest day
Every day: plyometrics and stability work

Sample a workout...

Workouts are 50-60 minutes and broken into four phases:

ENGAGE: Warm up, flows and some core/pelvic-floor activation.

STRENGTH: Main strength-building piece, usually heavy

BUILD: Strength-focused accessories to rebuild power and control.

REWARD: Either a sprint-interval or high-intensity interval style workout, or a monostructural piece

What equipment do you need to do FLY?

In order to get the most from FLY programming, you will need access to a range of gym equipment. This is so that you can lift heavy, go hard and jump - principles that underpin why our programme works.

What you need (Kit List)

barbell and weight plates
squat rack and rig
incremental dumbbells and kettlebells
wallball
box or bench
skipping rope
static bike or fan bike
ski erg
rowing machine

Get your kit here with our equipment partner Bulldog Gear and add code: BULLDOGHATCH into the checkout for 10% off storewide.

SHOP BULLDOG GEAR

Currently unavailable

FLY is taking a pause.

We're not currently enrolling new members onto FLY. We're using this time to refine the programme and come back stronger.

Want to be first to know when FLY reopens? Drop your details below and we'll be in touch.

Join the FLY waitlist

No spam. Just an update when we're back.

Looking for something else in the meantime? Explore our Women's Performance, Pregnancy or Postpartum programmes

FAQs

I'm a relative beginner - where do I start?

What fitness background do I need for FLY?

What kit do I need for FLY?

How many workouts is it a week?

How long do I have access to my programme?

Do you have an app?

I experience leaking / I have a prolapse. Can I do the programme?

Is it for certain ages/stages of the menopause?

I have osteoporosis, can I do the programme?

Is there any 1-to-1 coaching or support?

What do I do if I don't have all the kit that's suggested in the programme?

What if I experience pain during my workout?

Do you have a community?

Healthcare Led

Built by coaches, physios and athletes and backed by global healthcare professionals. Hatch programming is grounded in current research, evidence-based practice, and years of hands-on coaching experience with real women.

Kat Suchet

Founder of Hatch & Women's Health Physiotherapist

Kat is a women’s health physiotherapist specialising in athletic populations, with a background as a competitive CrossFit athlete, coach, and PT. She runs her own clinic alongside Hatch Athletic, supporting active women through every life stage, and lives in Wiltshire with her husband and two children.

Eliza Bernardi

Pelvic Health Physio & Pessaries Expert

Eliza is a Pelvic Health Physiotherapist based in Australia. She is a pessary fitting specialist to help with the management of pelvic floor dysfunction. She spent her childhood playing soccer, touch football and water skied most weekends. She is also a trained APPI Pilates Instructor and has a Strength and Conditioning Qualification.

Jenni Calcraft

Physiotherapist & Baby Loss Expert

Jenni is a registered physiotherapist dedicated to supporting women in their physical recovery postpartum, including those who have experienced loss. She is passionate about providing compassionate, informed care and sees guided exercise as a powerful tool for both emotional and physical healing.

Elinor Harvey

Accredited Psychotherapist

Elinor is an accredited psychotherapist and qualified Relationship and Psychosexual Therapist with over 18 years of experience supporting individuals, couples, and young people. She uses an integrative approach tailored to each client and is especially passionate about helping women rediscover their spark.

Aimee O'Keefe

Sports Performance Nutritionist

Aimee's a Performance Nutritionist working at the highest level of elite sport. She is the Lead Performance Nutritionist for the England Red Roses and has previously supported Manchester United Women. Aimee also works in Formula 1 with Williams Racing, supporting both the pit stop crew and academy drivers.

Dr Natalie Summerhill

Advanced Menopause Specialist & Women's Health Doctor

Dr. Natalie Summerhill is an experienced GP with specialist qualifications in women’s health, including menopause care, and founder of a private clinic focused on advanced diagnostics and health screening. She is passionate about clinical excellence and education, working with individuals and organisations to improve women's health outcomes.

Aoife Burke

Fitness Programmerr

Aoife is a highly experienced coach with over 13 years in the fitness industry, known for her focus on female performance and training. As both an elite CrossFit athlete and lead programmer at CrossFit Shapesmiths, she brings deep expertise to supporting women in high-level sport and functional fitness.

Kirsty Smith

Functional Medicine & Hormone Health Coach

Kirsty is a Functional Medicine and Hormone Health Coach who helps women optimise their fertility, energy, performance and mood by understanding and working with their hormones. Having overcome her own hormonal and thyroid challenges, she brings personal insight and proven strategies to support women through her own business Natural Rays Wellbeing Consultancy.

Hat Hewitt

Sports Therapist, Coach & Founder of MAP Onlineh

Hat is a Sports Therapist and coach with a Master’s degree and over ten years’ experience, specialising in keeping female athletes fit, healthy, and injury-free. She runs MAP Online, delivers mobility programming for Hatch, and has worked with elite teams including London Irish and Saracens Women, while also co-owning her own CrossFit affiliate.

Aby Tobin

Pelvic Health Physiotherapist

Aby is a specialist Pelvic Health Physiotherapist and the creator of our HATCH COACH certification. With over a decade in Sports Medicine and a background as a national-level track and field athlete, known for her performance-focused approach to rehab. She teaches perinatal exercise rehabilitation to professionals and works with clients worldwide to navigate pregnancy and postpartum with her unique blend of sports and pelvic health expertise.

Dr Carys Webster

Sport & Exercise Medicine Doctor

Carys Webster is an NHS doctor with a Masters in Sports and Exercise Medicine, passionate about training and preventative health. She works with British Gymnastics, Premiership Rugby, and the Department of Health to promote physical activity and performance.

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