8 Week Peri to Post Menopause Challenge.
DediKate Thrive Together — our Peri to Post Menopause optimised challenge for women 35+ who want to train smart, feel strong, and thrive through every stage of life.
Flipping the script — we’re getting stronger at any age and any stage 💪
From around age 30, we naturally start to lose strength and this accelerates during peri to post menopause due to declining estrogen. That’s why training the right way matters more than ever.
Rooted in the latest research by Dr. Stacy Sims, DediKate Thrive Together is designed to support your body and maximise your results — helping you feel your best now and for years to come.
This challenge is all about moving in a way that works with your body, not against it — so you can stay strong, confident, and capable through every phase.🏋️💪🏃♀️
Challenge starts 21st July - REGISTER NOW!
Don’t just survive, Thrive!
How we support you to Thrive on your peri to post menopausal journey:
- 5 planners to choose from based on your goals and fitness level (beginners to advanced), including a Flexi Planner for those not quite in peri-menopause yet and a Progressive Lifting planner for those wanting to take their strength to the next level!
- At home strength and interval training based on the latest research on what is best for women in peri to post menopause by Dr. Stacy Sims
- Weekly email with tips and advice
- Symptoms and recommendations on how to manage or seek future help from a Dr. Sarah Robsone (Oxford Women's Health) specialising in peri to post menopause
Thrive & Win! 8 Weeks of Incredible Giveaways 🎉
As part of DediKate Thrive Together, we’re celebrating YOU with 8 weeks of amazing prizes from some of our favourite brands and businesses! Each week, one lucky participant will win a prize through the DediKate support group!
Benefits of Strength and SIT training and why they are included in the challenge
We’ve thoughtfully designed DediKate Thrive Together to include both Strength Training and High Intensity (HIIT) and/or Sprint Interval Training (SIT) — because they’re powerful tools for helping women 35+ to get the most out of their exercise programme.
As we move through peri to post menopause, our bodies go through changes that can affect muscle mass, bone density, energy levels and overall wellbeing. That’s why these forms of training aren’t just “nice to have” — they’re essential. Strength training helps maintain lean muscle and supports bone health, while HIIT and SIT boosts metabolism, heart health and mental clarity in a short amount of time.
Together with recovery weeks, they form the perfect combo to help you feel your best — physically, mentally and emotionally.
Equipment Recommendations
To maximise the benefits of DediKate THRIVE Together and effectively engage in our tailored exercises for peri to post menopausal health, having the right equipment is crucial. Here’s what you’ll need:
- Light Dumbbells: 1-3 kgs+
- Heavy Dumbbells: 4-10 kgs+
- Super Heavy Dumbbells: 8-20kgs+ (optional)
As you progress and become more comfortable with strength training, we recommend investing in the super heavy set, typically between 8-20 kgs. These weights will support your continued growth and adaptation (especially for the lower body), allowing for more intense workouts that build muscle and boost metabolism. This set is not immediately necessary and can be added as you advance in the programme.
How to Participate
Get started on your DediKate Thrive Together journey in 3 simple steps:
Step 1
Sign up on DediKate for a 7 day free trial.
Step 2
Register for DediKate Thrive Together for FREE on DediKate.
Step 3
Print the DediKate Thrive Together planner to suit your fitness level, or save it to your device!
DediKate Plans
Sign up for a 7 day free trial then choose your payment plan.
*You will receive a free 7 day trial then you will be charged for the selected plan unless you cancel.Membership Includes:
- More than 15 new workouts/classes uploaded every week
- Online fitness programmes/challenges
- Nutrition support and guidance
- Recipes and Meal Plans
- Specialised instructors
- Running Plans incl. Peri to Post Menopause Specific
- DediKate Run Club Community
- Member only support group
FAQs
How do I access the workouts?
When you go to www.dedikate.com and login to your account you will find all the workouts. Choose a workout video and follow along!
Is DediKate an app in the App Store?
DediKate is not found in the app store, but can still be saved to your home screen as an app! Login to DediKate at dedikate.com and go to 'Setting Up Your Device', to find the super simple instructions on how to save DediKate to your Homescreen
What if I have questions and need support?
Don't hesitate to get in touch with Kate and the team any time by emailing support@kateiveyfitness.com
What else do I get access to?
As a DediKate member you get access to everything on DediKate! This includes new workouts uploaded each week, workout challenges, recipes, specialised instructors, support and motivation from DediKate members and more!
Do I need Equipment for DediKate Thrive?
Yes. To get the most out of DediKate THRIVE you will need:
- 1 (light) set of Dumbbells, 1-3kgs
- 1 (heavy) set of Dumbbells, 4-10kgs
Ideally also another set of 8-20kgs (this set can be invested in once you are more conditioned to strength training)
Can I cancel any time?
Yes, you can cancel your DediKate Membership at any time. You pay in advance, so if you cancel, your membership will stop when your next payment would have been due.
What types of workouts are included?
The workouts include strength training and sprint interval training. All designed especially for peri-post menopausal women and based on latest research by Dr. Stacy Simms.
Is this programme open to both NZ and Australia?
It sure is! Infact, anyone anywhere in the world can take part.
Meet some of the Team
DediKate has an amazing team of engaging, knowledgeable and relatable Fitness Trainers, Pilates and Yoga Instructors and a Nutritionist. They are all focused on helping you to lead a balanced healthy lifestyle.
Kate Ivey
HIIT + Strength Trainer
Bachelor of Physical Education, Scholarship in Exercise Prescription, Bachelor of Science in Psychology, Certificate in Food and Nutrition, Level 4 Freestyle Group Exercise, Level 3 Circuit Training, Certificate in Menopause 2.0 with Dr Stacy Sims.
Founder and CEO of Kate Ivey Fitness and DediKate, Kate is passionate about helping women to be successful with their health and fitness, while maintaining balance. She started DediKate to help busy Kiwi and Aussie women like herself to lead positive, healthy and fitness-filled lives.
Areas of Focus:
- Strength, HIIT and Cardio Workouts
- Exercise Psychology
- Lifestyle and Motivation
- Peri to Post Menopause
Anna McDermid
HIIT, Strength + Pilates Trainer
Certificate in Exercise Level 3 and 4, Certificate in Group Fitness Level 3, Pre and Postnatal Core Restore Level 1 and Dr Stacy Sims Certificate Menopause 2.0
Anna is one of our amazing HIIT + Strength Trainers, she loves being able to help train and motivate members from her living room/neighbourhood to theirs. Anna is a mother of two living in sunny Marlborough where the wine grows and flows! She's a HIIT kind of girl and loves the combo of resistance training and HIIT in Ignite! When she's not working, she loves exercising outdoors and heading down the Sounds with her fam. "I wouldn’t say I’m naturally fit or a naturally fast runner, I’ve had to work damn hard to get to where I am now and I’m proud of myself for it!"
Areas of Focus:
- HIIT, Strength, Pilates and Cardio Workouts
- Three Areas of Wellbeing - Physical, Nutritional, and Psychological
- Muscle Strength, Power, and Endurance
- Peri to Post Menopause
Kathryn Schirmer
HIIT + Strength Trainer
Certificate III in Fitness & currently near completion of Certificate IV. Empowered Scholarship Program - Active Farmers.
Kathryn lives on a farm just outside Lockhart, NSW, with her hubby Josh and their 5 children! Kathryn has her Cert III in fitness and has nearly finished her Cert IV, she is an Active Farmers trainer and she was an avid DediKate member before joining the team.
Kathryn also has a nursing and midwifery background, but has swapped her scrubs for activewear! She is committed to making a positive impact on the lives of others, especially in the bush, by empowering them through fitness and wellbeing to improve both physical and mental health.
Areas of Focus:
- Strength And Power Training
- Listening To Your Body
- Exercising To Make Everyday Life Easier
