// From the creator of The Tight Pelvic Floor Fix
Your powerful
comeback story
Transform your (peri)menopausal journey with a science-backed approach to pelvic health and strength training. Whether you're noticing early changes or fully in menopause, learn how to rehab your pelvic floor, reclaim your core strength, and rediscover the strong, capable woman you've always been!
Join the revolution! →
// Welcome to
The Meno Method!
With 15 years as a certified Pilates instructor and 5 years specializing in women's pelvic health, I've developed a comprehensive program that bridges the gap between traditional fitness and the unique needs of women experiencing hormonal changes, from the earliest signs (which can start in your 30s!) through perimenopause and menopause.
The Meno Method is your 6-week transformational roadmap to reclaim your body through evidence-based exercises and expert guidance.
You've tried it all: the fad diets, the intense HIIT workouts, the "one-size-fits-all" exercise plans. But nothing seems to address the real issues you're facing: pelvic floor dysfunction, core weakness, and the complex changes that come with hormonal transitions.
It's time for a change that respects and celebrates your body while providing real solutions for real concerns.
I'm ready for my life to change! →// The hormone-pelvic floor connection
Changes can begin up to 10 years before your final period
What many women don't realize is that these hormonal changes can significantly impact pelvic floor health, even in these early stages.
Decreased estrogen levels can lead to:
- Weakened pelvic floor muscles
- Reduced tissue elasticity
- Changes in bladder function
- Altered core muscle coordination
That's why traditional workout programs often fall short: they don't address these fundamental changes happening in your body.
// If you're noticing hormonal changes (at ANY age)
I'm willing to bet you:
- 01Are tired of being told that leaking when you sneeze or laugh is just "part of getting older"
- 02Are frustrated by constant backaches and that stubborn midsection that just won't budge
- 03Are feeling like your body is suddenly a stranger, with hot flashes and mood swings running the show
- 04Have tried generic workout programs that don't address your specific needs
- 05Want to regain your energy, strength, and confidence, but are feeling overwhelmed by conflicting advice and don't know where to start
// But guess what...
If you're experiencing:
- Unexplained weight gain, especially around your midsection
- Bladder control issues (like leaking, or urgency)
- Prolapse concerns
- Low back pain
- Diastasis recti (abdominal separation)
- Core weakness that impacts daily activities
- Decreased bone density concerns
- Low energy and fatigue, decreased muscle tone and strength
- Joint pain and stiffness
You're not alone. These symptoms aren't just "part of getting older." They're signs that your body needs a different approach to exercise and movement.
// Let me guess
You've already tried:
- Endless Kegels that didn't seem to make a difference
- "Gentle" workouts that left you feeling unfulfilled and weak
- Googling "how to fix hormonal weight gain" at 2 AM (again)
- Following trendy diets that left you feeling confused and frustrated
- Pushing through high-intensity workouts that didn't feel right for your changing body and left you exhausted and too sore to walk the next day
// Meet your instructor
How do I know?
As a Pilates instructor specializing in women's health, I've had a front-row seat to the challenges that perimenopause and menopause can bring.
While being in the throes of perimenopause myself, I've guided hundreds of women through this transition already. I've seen firsthand how traditional fitness approaches often fall short for women in this stage of life.
That's why I spent countless hours researching, consulting with experts, and experimenting with different exercise techniques. I was determined to find a solution that would help women thrive during this new phase of life, regardless of their individual symptoms and challenges.
Hi! I'm Emma Bromley
I've helped countless women who were dealing with:
- Pelvic floor issues they thought were a "normal" part of aging
- Stubborn weight gain that wouldn't budge with conventional diet and exercise
- Bone density concerns that made them afraid to exercise
Through this work, I've discovered that with the right approach, women don't have to resign themselves to "this is just how it is now."
I've seen women rebuild their core strength, improve their pelvic floor function, and say goodbye to back pain, all without accepting discomfort as their new normal.
You're in the right place.
// What I hear from women every single day
"I used to love working out, but now it feels like my body isn't responding the same way. I'm exhausted all the time, and I don't know how to exercise without making things worse."
"I wish there was a workout program specifically designed for women like me. I'm tired of feeling ignored by the fitness industry!"
Sound familiar? You're not alone, and more importantly, you're not stuck.
Now, I'm on a mission to share this knowledge with as many women as possible. Because even if you're currently struggling with menopausal symptoms, I want you to know that it's not too late to take control of your health and fitness. You deserve to feel strong, confident, and vibrant at every stage of life.
All of this to say: while every woman's experience is unique, one thing is clear. Generic fitness programs often fall short during this life stage. Whether you're dealing with minor discomfort or major changes, you deserve a fitness approach that's tailored to your needs.
Which is precisely why I created The Meno Method. So that women like you could have a proven, effective way to rehab and strengthen your body during the menopausal transition.
No more guessing, no more "taking it easy," and definitely no more being told to just live with the discomfort.
Yes, I'm ready for a better way! →// Introducing
The Meno Method
A 6-week program that teaches you exactly how to rehab your body and build strength, specifically designed for women at ANY stage of the hormonal transition, from the earliest signs through perimenopause and menopause.
// Why the Meno Method is different
Not just another workout program
No more generic workouts that leave you feeling drained and discouraged. You're getting access to a carefully crafted program that takes into account your hormonal changes, energy levels, and specific needs during this phase of life.
With my 15 years experience as a certified Pilates instructor, 5 years specializing in women's pelvic health, and continuous education in menopausal health and exercise science, I've helped hundreds of women navigate this transition. I've seen how proper exercise progression can transform these symptoms.
It's a comprehensive approach that:
- Starts with proper pelvic floor rehabilitation techniques
- Progresses gradually to protect your joints and prevent injury
- Integrates core and pelvic floor function into every movement
- Addresses the specific challenges of exercising during menopause
- Incorporates strength training once a proper foundation has been established
- Uses clear instructions on proper form and technique
// Let's break it down
Here's what you'll learn
Phase One: Restore
We'll lay the foundation for your strength journey.
- Comprehensive pelvic floor rehab techniques
- Proper breathing mechanics for core-pelvic floor coordination
- Postural exercises to alleviate back pain and improve alignment
- Core restoration to strengthen your midsection (without injuring your back or your neck!)
Phase Two: Activate
Building on the foundation from Phase One, we'll start building strength. You'll start to feel a noticeable increase in your strength, energy, and overall body confidence.
- Progressive strength training exercises tailored for menopausal women
- Targeted workouts to boost metabolism and support bone health
- Pelvic floor progression exercises to improve function and prevent leaks
- Dynamic movement patterns to enhance flexibility and coordination
- Targeted exercises to improve balance and stability, and improve joint function
Phase Three: Empower
Let's turn up the heat and really see what you're capable of!
- Advanced strength training to build lean muscle and boost confidence
- High-intensity, low-impact cardio to fire up your metabolism
- Functional movement patterns to improve daily life activities
- Complex movement patterns to continually challenge yourself
This final phase brings together everything you've learned, creating a comprehensive routine you'll want to return to again and again.
But wait, there's more!
- Comprehensive 80+ page Meno Method Ebook, your go-to guide for all things menopause and fitness, including protein-rich recipes to support your strength building journey, and the science behind menopause and how it affects your body
- Access to our private Facebook community for support and accountability
- Lifetime access to all program materials, including future updates, for as long as the program exists
// If you want this to be the year
That you finally commit to:
- Pelvic floor exercises to improve bladder control and sexual health
- Core workouts that teach you how to engage your core correctly for pelvic floor and spine support
- Flexibility and balance work to enhance overall mobility
- Low-impact cardio to boost metabolism without stressing your joints and putting undue stress on your pelvic floor
- Strength training to maintain muscle mass and bone density
- Learning about menopausal changes and how to adapt your fitness routine accordingly
The program meets you where you are, allowing you to build strength and confidence gradually and progressively.
// So if you're ready for a program that makes working out
And you want a fitness routine that makes you feel amazing, then The Meno Method is for you.
(And if you ask me, you've deserved this for a longggg time!)
// From a Meno Method student
Strong and more confident
Results vary. This testimonial reflects one person's experience and is not a guarantee of results. This program is not intended to diagnose, treat or cure any medical condition.
// FAQ
Frequently asked questions
Do I need any special equipment for this program?
As we progress through the program, we will start working with heavier weights, but for phase one you will need:
- 9" Pilates ball
- booty band
- theraband
- yoga block
- foam roller
- therapy ball or lacrosse ball
And then as we progress you will need various sizes of hand weights and an optional weighted vest.
I'm not very fit. Is this program suitable for beginners?
Absolutely! The Meno Method builds strength gradually and progressively throughout the phases, with each phase designed to be repeated as many times as you feel your body needs before moving onto the next, more challenging phase.
How much time do I need to commit each week?
The program includes 5 workouts per week, each lasting about 30-45 minutes. But remember, any movement is better than none, so do what you can!
Is this program suitable for women who aren't in menopause yet?
Absolutely! The Meno Method is designed for women at ALL stages of hormonal transition.
Many women experience early signs of hormonal changes up to 10 years before their final period, often without realizing the connection. Whether you're noticing subtle changes in your 30s or 40s, just entering perimenopause, or you've been postmenopausal for years, this program meets you exactly where you are.
I have joint issues. Will this program be too intense?
The Meno Method focuses on low-impact exercises that are gentle on your joints and is actually designed to IMPROVE joint issues.
How is this different from other workout programs?
The Meno Method is specifically designed for the unique needs of perimenopausal and menopausal women. It takes into account hormonal changes, focuses on pelvic floor health, and provides a holistic approach to midlife fitness.
Most menopausal programs cut straight to the strength training without first teaching you how to resolve pelvic floor & low back issues, and improve posture and form, which should be the foundation of any strength training program.
Note: For best results, this program is designed to be part of your overall menopause wellness toolkit, working alongside proper medical care, nutrition, and stress management.
I have painful sex/burning sensations/tailbone pain. Will the Meno Method help with this?
These symptoms typically indicate pelvic floor hypertonicity (chronic tightness) rather than weakness. The Meno Method focuses on building strength and coordination for weak or underactive pelvic floors.
If you're experiencing pain, burning, or symptoms that worsen with Kegels, I recommend starting with The Tight Pelvic Floor Fix to release that tension FIRST, then progressing to the Meno Method for strength building.
Many women need both programs (release work followed by strength work) for complete pelvic floor health.
// A year from now you will have wished you started today
So let's get started!
You've spent years taking care of others. Now it's time to prioritize yourself. The Meno Method is a celebration of your strength, resilience, and the wisdom you've gained through the years.
If the fear of starting a new fitness routine is holding you back from feeling your best during menopause, it's time to take the leap. Your body is changing, but that doesn't mean you can't feel strong, confident, and vibrant.
Imagine waking up with more energy, feeling stronger in your daily activities, and facing each day with renewed confidence, no matter where you are in your hormonal journey. The sooner you start addressing these changes, the better your results will be. That's the power of The Meno Method.
Are you ready to transform your relationship with fitness and bounce forward into this exciting new chapter? (And I say this with love.)
"This is the time to go after it"(Me, today)
Yes, I'm ready to feel amazing! →Medical disclaimer:
This program is for educational purposes and is not intended to replace professional medical advice. Always consult with your healthcare provider before starting any new exercise program, especially if you have diagnosed medical conditions.