Fit with Kat · Surbiton, Surrey · In person and online
Menopause strength and weight loss coach in Surbiton
If you are looking for a menopause strength and weight loss coach in Surbiton, here is what I do: personalised strength training and nutrition coaching for women going through perimenopause and menopause. In person at Berrylands, Surbiton, or online wherever you are.
I am a personal trainer with 21 years' experience and a certified menopause specialist. I spent six months studying specifically how training and nutrition need to change around menopause. That depth is rare. Most trainers offering "menopause friendly" sessions have done a weekend module, if anything at all.
30 minutes. No obligation, no pitch.
Why strength
Why strength training matters more after 40, not less
From your 40s onwards, muscle declines naturally, and falling oestrogen speeds that up. Less muscle means your body burns less at rest, so the eating habits that kept your weight steady for twenty years quietly stop working. That is the mechanism behind "I have not changed anything and I am still gaining weight." Nothing is wrong with you. The rules changed.
More cardio and eating less is the standard answer, and for perimenopausal women it usually backfires. Cutting food harder while doing endless cardio can cost you more muscle, which lowers your burn rate further and leaves you more tired than before. Strength training does the opposite. It rebuilds the muscle that keeps your metabolism working, protects your bone density through the years when it is most at risk, and changes your shape in a way the scale alone never shows.
This is why my coaching combines strength and nutrition. Training builds the muscle. Food, protein especially, lets your body keep it. One without the other is why most attempts stall.
How it works
Coaching built around your body, not a template
Every programme starts with an onboarding call where we go through your goals, your history, and what your weeks actually look like. Then you get a plan built for that reality.
Personalised strength training
I write every plan myself. No AI, no template pulled off a shelf. I sit down with your history, including any injuries, and build it around your level, your equipment and the week you actually have. It arrives as follow-along exercises in your coaching app, home or gym, and it progresses gradually so it stays challenging without becoming impossible.
Personalised nutrition
Not a strict plan you follow blindly. You learn why you are eating what you are eating, what each food actually does for your energy, and how to eat for the body you are in now, not the one you had at 30. That understanding is what keeps it working long after the programme ends.
Weekly check-ins and real support
Every weekly check-in comes back as a video, so you see and hear exactly what I mean rather than reading a line of text. Plus WhatsApp support between check-ins, and a settling-in call near the start. When you have a question, you get an answer from me, not from a portal.
The coaching is online, so where you live does not matter. But online does not mean sitting on a Zoom call while I count your reps. Your plan and your video feedback come to you, and you train when your week actually allows. If you are local, in-person sessions run at Berrylands Tennis and Racket Fitness Club in Surbiton, and many clients combine the two.
The honest question
Why not just ask AI for a plan?
You can. It takes thirty seconds and it costs nothing. And if a plan were the thing standing between you and the body you want, you would already have it. You have had plans before.
Here is what a plan cannot do. It cannot notice that you stopped. It cannot see that your knee has been complaining, or that you have not slept properly in three weeks, or that your mum was in hospital and training was the first thing to go. It does not change when your life changes. And it will confidently give a woman of 48 the same advice it gives a man of 25, which is exactly the advice that stopped working for you.
A YouTube programme was built for nobody in particular. An app does not know your name.
I write every plan myself. Then I keep changing it, because you in week six are not you in week one. Every check-in comes back as a video of me talking to you about your week, not a line of text. I know your history, I know your injuries, and I know what your Tuesdays look like.
And when you go quiet, I notice.
Who this is for
For women who are done with quick fixes
My clients are mostly women in their 40s, 50s and 60s. Most have tried the obvious things already. Eating less. Running more. A diet that worked perfectly well in their 30s and now does nothing. Plenty arrive with old injuries, or a body that does not respond the way it used to, and that is what I build the plan around rather than something I work around.
I have been coaching for 21 years. I became an IFBB Elite Pro Bikini World Champion at 41, then spent six months studying how training and nutrition need to change through menopause, because I was watching it happen to my own clients.
What I ask for is honesty. What you get back, as one client put it, is someone very caring who does not let you get away with murder. That is usually the part people say made the difference.
On real-life strength
I can see the changes in my body. Smaller waist, stronger arms and legs. Lifting and walking a mile with my weekly shop, I had previously found this exhausting but I no longer have any issues.
On the programme
The most valuable part of the coaching for me was having that structured workout plan and a very gradual progression, so things became progressively more challenging but still within what I could achieve. Nothing felt too hard that I had to give it up halfway through.
On energy, habits, and starting when life is already full
I thought I was doing everything right, regular exercise, unprocessed food, consistent sleep. Yet I still felt drained, lacked sustained energy, and my weight wouldn't shift. At the same time, I was watching friends and colleagues, many older than me, remain visibly strong and energetic well through the entire day.
More than anything, I wanted to preserve my independence as I aged. When I started monitoring my food intake, the results were humbling. I generally believed I was eating well. I wasn't. Discovering what actually gives me energy was one of the most valuable parts of the coaching experience. Perhaps the single biggest revelation was cutting out regular snacking, even the kind the wellness industry tells you is healthy.
Within three months of working with Kat, new habits had been woven into my daily routine at exactly the right pace, which somehow made them feel effortless. If you're waiting for the perfect moment to start, it doesn't exist. My only regret was not starting sooner.
On the online programme, in her own words
Before I enrolled on Kat's online programme, I had been training at the gym regularly for years, but I just wasn't seeing results. It felt like the work I was putting in and what I was getting out didn't match. Moving onto the online programme, having my workouts online and being able to track and monitor how I was getting on, was excellent.
Having the nutrition support from Kat, I obviously had to put the work in, but she was there telling me, in a structured way, what I should be eating and how it would support my training. One of the major shifts I made was recognising that I was eating to achieve my goals and training to achieve my goals, and it felt good to know everything was moving in the right direction.
As I started to see results, that feeling snowballed and made me even more motivated to carry on. Now that I've hit my goal and smashed it, I feel fantastic, and I didn't think I had it in me. With Kat's support and her experience, there was nothing I said to her that she hadn't come across with other clients before. I really felt she understood where I was, and she was able to meet me where I was at, at every opportunity. Now I've got new goals I didn't even think I'd be making, and I'm really proud of myself.
Programmes
Choose the time your goal deserves
I take on a small number of clients at a time so everyone gets real attention. Right now I have two places open.
For when you want to know this works on your body before committing to more. Long enough to see real change, and to understand why it happened.
For when you want it to stop being effort. The first three months teach you how. The next three are where it stops feeling like a programme and starts being how you eat and train.
For when you have started and stopped before. A full year covers the holidays, the busy months and the winter, which is where most attempts quietly end.
Every programme includes
An onboarding call for assessment and goal-setting · a personalised nutrition plan · a personalised training plan, written by me, delivered as follow-along exercises in your coaching app · a weekly check-in with video feedback · ongoing WhatsApp support · a settling-in call near the start of your programme.
There is no one-month option. Real change in a perimenopausal body takes longer than a few weeks, which is why every programme runs for at least three months.
Find out if it's right for youQuestions
Answers before you ask
Will this work if my weight has not moved in months?
Usually yes, and the reason it has not moved is rarely effort. Falling oestrogen accelerates muscle loss, and less muscle means your body burns less at rest, so the habits that held your weight steady for years stop being enough. Dieting harder tends to make it worse, because it costs you more muscle. Rebuilding that muscle through strength training, and eating to support it, is what my coaching combines, and it is why the results hold.
Do I need to come to Surbiton, or can we work online?
Both. The coaching is online, with your training plan delivered as follow-along exercises in your coaching app, so it works anywhere in the UK. If you are local to Surbiton or Kingston, in-person sessions are available at Berrylands Tennis and Racket Fitness Club, and you can combine the two.
I have never done strength training. Is it safe to start now?
Yes, and your 40s and 50s are arguably the most important time to start, because this is when muscle and bone density need the most protection. Your plan starts where you actually are and progresses gradually, so it stays challenging without ever asking for more than you can give. Most of my clients did not consider themselves "gym people" when they started.
Are you qualified to advise on nutrition and menopause?
Yes. I am Precision Nutrition certified and a certified menopause specialist coach, a qualification I studied six months to complete, alongside my Level 3 Personal Training qualification, CIMSPA registration, and 21 years of coaching experience. Training and nutrition are always combined in my programmes. I do not offer one without the other.
Am I too old to start strength training in my 60s?
Absolutely not. If anything it matters more now, not less. Plenty of my clients are in their 60s. Strength training at this stage protects your bones, keeps you steady on your feet, and prevents the falls that quietly take away independence later on. This is not about how you look. It is about energy and force, and being able to do what you want to do.
How do I get started?
Book a free consultation. It is a 30 minute call. We talk through your goals, your history, and what your weeks look like, and we both find out whether this is the right fit. No obligation either way, and I will not pitch you.
There's never a perfect time to start. Just start. You don't want to get to six months down the line and wish you'd started sooner.
A coaching client
Ready to talk?
A 30 minute call. We talk through where you are now, what you have already tried, and what your weeks actually look like. You will get my honest answer on whether this is right for you. I will not pitch you.
Book your consultationNot ready yet? Join the waiting list for my free perimenopause workshop instead.