Feel strong in your body again. Not fighting against it.
An 8-week strength and nutrition program built specifically for women in perimenopause & menopause. Online. Small groups of 16.
Most fitness advice was written for male physiology. This program is built on how the female body responds to training and nutrition in the menopause transition.
- Get stronger in 8 weeks, built for your body right now
- Eat to support your hormones, not fight them
- Train with women who get it, guided by both specialists
Next intake Sunday 9 August 2026 · Limited to 16 spots · $249 $150 until 2nd August 2026. $249 after that.
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RAW HUMAN NUTRITION
Mastery
Program
This isn't a generic fitness program with a nutrition PDF attached.
Ian and Tracy designed this together. A strength training program and a clinical nutrition plan that work as one system, delivered side by side across 8 weeks.
Everything runs through the Trainerize app. Nutrition guidance drops throughout the program. A group chat keeps you supported the whole way through. And you're doing it alongside a small group of women who are in exactly the same phase.
nutrition program, built
for the menopause transition.
How the 8 weeks work
It's all online, it's built for beginners, and we guide you every step of the way. Here's exactly how it runs.
It's 100% online.
Everything runs through an app called Trainerize. Your workouts load there each week with short videos showing you exactly what to do, so you're never left guessing.
Train at home or in the gym.
You pick the version that suits you when you join. Same program, your setting. Home needs just a few resistance bands and a chair.
Two short workouts a week.
Around 40 minutes each, plus one optional bonus session. Do them whenever they suit you. There are no fixed class times to be at.
Nutrition that fits real life.
Tracy sends simple guidance and recipes each week, timed to your training. No crash diets and nothing extreme.
A group chat the whole way through.
Ask either of us anything, anytime. No question is too small. You're doing this alongside a small group of women in the same boat.
We start with a live welcome call.
You'll meet us and the group and see exactly how it all works before anything kicks off.
Here's exactly what you get
An 8-week beginner strength program.
Built for women in perimenopause and menopause. It builds gently and you learn every move through short videos. No experience needed.
Home or gym, your choice.
Pick your version when you join. Home needs just resistance bands and a sturdy chair. Gym uses simple kit and machines.
Weekly nutrition from a Clinical Nutritionist.
Tracy O'Brien (BHSc) sends simple, realistic guidance and recipes each week, timed to your training. No fads, no overhauling your life.
A private group chat with both of us.
Direct access to Ian and Tracy for the full 8 weeks. Real answers and real support when you need them.
A live welcome call.
Meet us and the group and see how everything works before you start, so you feel ready on day one.
A small group, capped at 16.
So you're properly supported and never lost in a crowd.
What a typical week looks like
- Two short workouts, around 40 minutes each, done whenever suits you. The videos guide every move.
- One optional bonus session if you fancy a bit extra, focused on glutes and posture.
- A nutrition drop from Tracy, simple stuff you can actually stick to.
- The group chat whenever you've got a question or just want a bit of encouragement.
Is this right for you?
This is for you if:
- You're in perimenopause or menopause and your body has stopped responding the way it used to.
- You're a beginner, or you're coming back after years away from training.
- You want to build strength, energy and confidence but don't know where to start.
- You'd rather be guided by people who understand this stage of life than figure it out on your own.
- You can commit to two short sessions a week for 8 weeks.
This probably isn't for you if:
- You're an experienced lifter after an advanced, high-intensity program.
- You want a quick-fix crash diet or a magic number on the scale. That's not what we do.
- You're not in a place to show up a couple of times a week and stick with it.
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We are Ian and Tracy. Between us, we have worked with women through perimenopause and menopause in the gym, in our clinics, and in the quiet moments where they finally admit how tired they really are.
You don't need another plan.
You need the right team.
Most programs are built by one person with one area of expertise. This one brings together two specialists who already work together, and who both focus on this exact phase of life.
Ian Pedler · Personal Trainer · Sempre Coaching
Ian Pedler
Personal Trainer · Sempre Coaching
Ian Pedler is a coach, educator and former PE teacher and deputy head with over 16 years of experience across education, strength training and sport performance. Alongside his degree in Sport and Human Movement Studies, Ian has worked within professional football environments including Chelsea FC community and academy programs, Wales U18 pathways and semi-professional football teams.
After completing menopause-specific training based around the work of Dr Stacy Sims, Ian developed the Menopause Mastery Program to support women through perimenopause and menopause with realistic, evidence-based coaching. Designed for beginners and women returning to exercise, the 8-week program combines progressive strength training, accountability and group support to help women build strength, improve energy and regain confidence.
Tracy O'Brien · Clinical Nutritionist BHSc · RAW Human Nutrition
Tracy O'Brien
Clinical Nutritionist BHSc · RAW Human Nutrition
Tracy is a Clinical Nutritionist specialising in perimenopause, sports nutrition, and personalised nutrition science, including DNA profiling and hormonal metabolism testing. She already works alongside Ian with shared clients.
In this program, Tracy delivers scheduled nutrition PDF drops timed to your training phases. Practical, science-backed guidance on what your body actually needs at each point in the 8 weeks. She is also in the group chat throughout, answering questions and adjusting recommendations as the cohort progresses.
"We already work together. This program is what happens when you put both sides of the equation into one system."
Ian and Tracy
HOW THE PROGRAM WORKS
Everything in one place.
Nothing left to figure
out yourself.
Once your cohort starts, everything runs through the Trainerize app. Your workouts load week by week. Your progress is tracked automatically. Tracy's nutrition guidance arrives at the right points throughout the program. And the group chat is where questions get answered by both of us, in real time.
This isn't something you start alone and hope for the best. You start with a group and we guide you through it, the whole way.
- 8-week strength program in Trainerize, gym or home version, your choice
- Scheduled nutrition PDF drops from Tracy, timed to your training phases
- Group chat with both Ian and Tracy throughout the 8 weeks
- New cohort every 4 weeks, up to 16 women per group
and a specialist perimenopause trainer.
For less than the cost of a single PT session per week, with a clinical nutritionist included.
No subscription. No overwhelm. Just the right team, a clear plan, and a group of women who get it.
Women say menopause significantly impacts their exercise and energy, yet fewer than 1 in 10 have ever been given specific guidance for this phase.
Muscle loss speeds up through and after menopause. Targeted strength training is the proven countermeasure for metabolism, bones and energy.
Research on body composition and metabolic health through menopause consistently favours focused strength work over long cardio.
Typical timeframe for women to notice consistent improvement in energy, strength, and how they feel when training and nutrition are working together.
Based on published women's health and sports science research, including the work of Dr Stacy Sims, and outcomes from our own clients.
"Most women are never told this. Once you understand it… everything changes."
From clients we've worked with individually, and together.
"One of the best investments I've made in myself."
"I'd trained before, but I needed direction and didn't want the mental load of planning everything myself. I also wanted someone who actually understands perimenopause — not just generic training advice. Everything has been clear, simple, and easy to follow. Nothing is overdone, and it all just makes sense. It's been enjoyable — and honestly, one of the best investments I've made in myself."
Nicole, 50
"I'm finally starting to feel like myself again."
"After years of menopause-related pain, fatigue, and feeling unlike myself, working with Tracy completely changed things for me. I'm moving with far less discomfort, enjoying exercise again, losing weight, and finally starting to feel like myself again. Tracy's approach was supportive, practical, and tailored specifically to me. I felt heard the whole way through."
Jess · Redland Bay
"For the first time in years, I felt like my body was finally working with me."
"I'd spent years struggling with hormonal imbalances, fatigue, mood swings, and weight fluctuations. After countless appointments and no real answers, I honestly felt defeated. Within a week of working with Tracy, my energy levels improved dramatically. For the first time in years, I felt like my body was finally working with me instead of against me. She's knowledgeable, supportive, and genuinely understands women's health."
Jen · Main Beach
"I feel better than I have in years."
"With hormone imbalances, a demanding full-time job, a young family, and autoimmune issues, I needed realistic support — not another overwhelming plan. Tracy helped me simplify everything with practical nutrition advice that actually fit my life. My energy has improved, I'm finally seeing progress with my weight, and I feel better than I have in years."
Lyndall · Benowa
Ian has a great understanding of the human body and knows how to tailor training to improve overall fitness, strength, and health. He takes the time to explain the reasoning behind his approach, which has helped me stay motivated and consistent throughout the process.
On top of that, Ian's chatty and friendly personality keeps every session enjoyable and interesting. There's never a dull moment during training!
If you're looking for a knowledgeable, supportive, and genuinely invested PT, I highly recommend Ian.
Working full-time and with a young family, I didn't have the mental capacity to then have to think about how to train, especially as I had a number of different goals including training for a half marathon, building strength and also supporting my body through perimenopause. Ian has been amazing at helping me break everything down and build a realistic and achievable plan. He really took the time to listen and balance everything so that I can achieve my goals with the time that I have, and avoiding injury.
He's really knowledgeable, very patient, very reliable and really good at communicating what's needed. I'd highly recommend working with Ian.
Ian has been nothing short of amazing. From the very beginning, he took the time to do a thorough assessment of my injuries and really understand both the physical and mental challenges I was facing. He made me feel comfortable, supported, and never rushed or judged.
His knowledge of rehabilitation and ability to tailor sessions to my condition has been incredible. Every session feels purposeful, safe, and adjusted to how I'm feeling that day. He constantly checks in, makes sure my form is right, and explains everything so I feel confident in what I'm doing.
What really stands out is his patience and encouragement. He's helped me rebuild not just my strength, but also my confidence and mindset around training. I've made progress I honestly didn't think was possible.
I highly recommend Ian to anyone, especially if you're dealing with injuries or anxiety around training. He genuinely cares and goes above and beyond for his clients.
I can't speak highly enough of Ian's attention to detail, his genuine engagement, and his ability to keep me motivated throughout the process. Within three months, my shoulder had regained its original range of motion with minimal pain. Since then, we've shifted our focus to building overall strength and conditioning across my whole body.
Ian has been professional, knowledgeable, and incredibly supportive every step of the way. I would highly recommend him to anyone looking for expert guidance, whether for rehabilitation or general fitness.
What I like most is that it doesn't feel like some generic cookie-cutter program. Everything is personalised and adjusted around real life, work, stress and consistency. The support and accountability has been huge. He checks in regularly, monitors progress closely and is always available if I have questions or need help staying on track.
I'm based in the UK and was originally unsure whether online coaching would work as well as in-person PT, but it honestly hasn't mattered. The communication, feedback and ongoing support make it feel like he's involved every step of the way.
Ian also has a really good understanding of training and nutrition for women around perimenopause/menopause which made a big difference for me. The approach feels supportive, realistic and sustainable rather than extreme dieting or endless cardio.
I've felt stronger, more confident, more consistent and much more in control of my training and habits since starting. Highly recommend if you want someone knowledgeable, approachable and genuinely invested in helping you long term
Having various injuries in different areas was something that really worried me about exercise and re injuring them, but Ian has really helped me to understand my body and how we can work around these issues to start feeling strong and motivated once again. I can highly recommend Ian as a personal trainer as he shares his knowledge of biomechanics and expresses this information in an understandable manner, he is extremely prompt with his communication and takes the time to plan a customised program each week depending on how my ongoing injuries are feeling like.
Definitely feeling stronger all thanks to Ian!
Ian even arranged for me to have a full body MRI so we could focus on the areas that needed the most work. He is constantly monitoring my progress and re-evaluating my program to make sure I'm improving safely and effectively.
I'm very happy with the results I've achieved so far and feel confident training under his guidance. I would highly recommend Ian to anyone looking for a knowledgeable, supportive, and professional personal trainer.
When I started, I was struggling with shoulder and knee issues and had lost a lot of general fitness after being unwell. He's worked with me patiently and professionally to rebuild my strength and confidence without pushing too hard too fast. The improvement in my mobility, fitness and overall wellbeing has been huge.
He really knows his stuff, explains things properly, and tailors the training to suit where you're at physically. On top of that, he's just a genuinely good bloke who cares about his clients, and over time has become a friend as well as a trainer.
If you're looking for someone knowledgeable, supportive and easy to work with, I'd highly recommend him.
I don't get the back pain like used to especially by the end of the day and now look forward to coming to the gym, I walk out feeling stronger, taller and happier.
I can't thank you enough, working with you has made a huge impact on my everyday life, this is a journey I will definitely be continuing on.
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Ready to feel in control again?
START TRAINING FOR YOUR BODY
You don't need
another plan.
You need the
right team.
Each cohort is limited to 16 women. That's deliberate. It means Ian and Tracy can actually support everyone, not just broadcast content to a list.
New cohorts open every 4 weeks. If the current one is full, you can register your interest and we'll let you know the moment spots open for the next.
For less than the cost of a single PT session per week, with a clinical nutritionist included.
START TRAINING FOR YOUR BODYQuestions? Email [email protected] or visit rawhumannutrition.com.au to learn more about Tracy's work.
NEXT COHORT STARTS SOON
Your cohort begins Sunday 9 August
Welcome call Sunday 9 August 2026. First workouts load the week of Monday 10 August.
The cohort has started. Register your interest for the next intake.
One payment. Covers training and nutrition. No subscription.
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