Helping You Thrive in Midlife — Supercharge Your Next Zone with Confidence and Vitality
Expert health and fitness coaching for adults over 40, helping you stay strong, confident, and healthy as you age.
Our approach and methods are focused on you. Whether your goal is to get in shape, build lasting strength, or completely transform your lifestyle, we’re here to guide and support you every step of the way. Assessing your health and fitness goals to understand what you want to achieve, building the right program for you.
We take a holistic approach, combining strength training, high-intensity workouts, nutrition guidance, and mindset coaching, tailored to your unique needs..
Progressive, Periodised Functional Strength Training: Maintain bone and muscle health through structured adjustments in intensity, weight and reps, using equipment like barbells, kettlebells, and resistance bands
Constantly Varied High Intensity Workouts. (HIIT, SIT and Zone 2): Improve cardiovascular health, boost metabolism, promote fat loss, regulate blood sugar and improve sleep quality. Activated in a highly time-efficient manner, utilizing varied exercises and equipment
Flexibility and Balance Training: Improves range of motion and posture, enhances core strength, and reduces fall risk and injury
Nutrition and Dietary Advice: Focuses on blood sugar balance with nutrient-dense whole foods, supplements, and guidance to dispel poor habits and cravings
Mindset and Accountability Coaching: Fostering consistency over time, using tools like food and mood diaries, affirmations, and daily check-ins
Personalized Programs: Tailored to individual goals and needs, available in one-on-one, group, and virtual formats.
TERMS & CONDITIONS
Booking block sessions secures your training slots for the duration of the block.
If you enroll in a block of 10 sessions, I encourage you to complete these within a 12-session period to maximize your progress. Please note that sessions not attended within this timeframe will be forfeited. (For regular/ existing clients only - to accommodate holidays, I allow for up to an additional two weeks of non-attendance with at least two weeks’ notice.)
For single or trial sessions, a minimum of 72 hours’ notice is required for cancellations.
PERSONAL TRAINING
Women’s Fit for life
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Targets menopause-related health effects by combining nutrition, strength training, HIIT, and SIT, to improve bone density, metabolism, lean muscle mass, and cardiovascular health. It includes weight management, smoking cessation, and post-illness recovery support.
Women experience significant hormonal shifts during menopause, particularly decreased oestrogen, affecting mood, heart health, bone density, weight, and sexual well-being.
We target these challenges through balanced nutrition, strength training, and high-intensity interval training, to improve bone density, metabolism, lean muscle mass, and cardiovascular health. The program also supports weight management, smoking cessation, alcohol reduction, and recovery from illness or injury. (Supported by your Health Care Professionals’ consent).
Progressive, Periodised Training, Focused On Functional Strength Training.
High Intensity Interval Training Workouts (HIIT). For women, this significantly boosts fat burning, improves body composition, enhances brain health, and can lower stress hormone levels. It is especially beneficial for peri and postmenopausal women. HIIT workouts, particularly short, sharp sprint interval training (SIT) sessions, are effective in increasing growth hormone and testosterone, which aids in reducing abdominal fat and boosting recovery.
Flexibility Training Through Stretching And Balance Work.
One-to-one bespoke session: 60 minutes or 30 minutes. Blocks of 10 individualised sessions. For optimum benefit, I recommend 2 x sessions per week.
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£75 One-off session (1 hour)
£600 Block of 10 (1 hour sessions)
£350 Block of 10 (30 min sessions)
Including health and fitness assessment, program development and tracking.
Optional add-ons outside of 1:1 training, price on application:
Nutrition, dietary advice including supplements, food and mood diary
Mindset and accountability coaching
Training program outside of 1:1, and regular training reviews
Weekly measurements, weigh-in and tracking of body stats
Access to organised endurance events organised by SBF
Flexible options, in-person and virtual coaching, including tailored downloadable training programs for use outside of personal coaching.
men’s healthy weight
& Fitness coaching
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Targets weight management challenges in men, focusing on boosting testosterone and muscle mass through strength training and balanced nutrition, with mindset coaching and accountability.
One of the most common health issues for men as they age is weight-management. Maintaining a healthy weight is crucial as excess weight can further lower testosterone levels, which naturally decline as men age. Impacting energy levels, mood, and cognitive function, muscle mass, libido, and overall well-being.
Our Program is designed to support weight management by boosting testosterone and muscle mass through strength training and balanced nutrition, combined with mindset coaching and accountability.
30 minutes of health and nutrition and 30 minutes of strength training and cardio.
Health And Lifestyle Assessment. Clearly Define Goals And Wellness Vision.
Blood Sugar Balancing Nutrition Advice
Setting Of Achievable Weekly Goals. Install New Healthy Habits
Mindset Coaching Using Mindset Tools. You Will Be Accountable To Me Via WhatsApp Or Email Each Day
Measurements, Weigh-In And Tracking Of Body Stats
Weekly Review Of Food And Mood Diary
Movement Assessment, Leading To A Functional Fitness Training Program, With 15-30 Minute Workouts
Home Training Program. One Program Provided Each Week Outside Of Our 1:1
One-to-one bespoke session: 60 minutes. Blocks of 12 individualised sessions. For optimum benefit, I recommend 3 x sessions per week.
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£80 One-off session (1 hour)
£840 Block of 12 (1 hour sessions)
Including health and fitness, weight and measurement assessment, program development and tracking.
Flexible options, in-person and virtual coaching, including tailored downloadable training programs for use outside of personal coaching.
Women’s healthy Weight
& FITNESS COACHING
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Addresses common menopausal weight gain due to hormonal changes and muscle loss. Offering holistic solutions with nutrition guidance, mindset coaching, functional strength training and goal setting. The program includes blood sugar balancing and behaviour change techniques to support sustainable weight management.
With lots of support, to help and guide you to reach your goals and gain confidence.
30 minutes of health and nutrition and 30 minutes of strength training and cardio.
Health And Lifestyle Assessment. Clearly Define Goals And Wellness Vision.
Blood Sugar Balancing Nutrition Advice
Setting Of Achievable Weekly Goals. Install New Healthy Habits
Mindset Coaching Using Mindset Tools. You Will Be Accountable Via WhatsApp Or Email Each Day
Measurements, Weigh-In And Tracking Of Body Stats
Weekly Review Of Food And Mood Diary
Movement Assessment, Leading To A Functional Fitness Training Program, With 15-30 Minute Workouts
Home Training Program. One Program Provided Each Week Outside of Our 1:1
One-to-one bespoke session: 60 minutes. Blocks of 12 individualised sessions. For optimum benefit, I recommend 3 x sessions per week.
-
£80 One-off session (1 hour)
£840 Block of 12 (1 hour sessions)
Including health and fitness, weight and measurement assessment, program development and tracking.
Flexible options, in-person and virtual coaching, including tailored downloadable training programs for use outside of personal coaching.
COUPLEs PROGRAM
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Mirrors individual health and weight programs, creating team-based accountability and tailored plans, to meet individual goals within a shared environment.
Many of my clients want to train with a partner. We mirror the personal training process across both Health and Weight programs. Working with couples, by understanding individual needs and aspirations, creating a couple’s program that will help each person achieve their individual goals in a team environment.
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£85 One-off session (1 hour)
£700 Block of 10 (1 hour sessions)
Flexible options, in-person and virtual coaching, including tailored downloadable training programs for use outside of personal coaching.
men’s Fit for life
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Focuses on vitality and health improvement by addressing testosterone decline with functional strength, Zone 2 training, muscle building, and lifestyle modifications to reduce risks of heart disease and prostate issues. Smoking cessation and alcohol moderation are also supported.
Testosterone naturally declines as men age, which can lead to reduced libido, fatigue, mood changes, and muscle loss. Our program focuses on functional strength training, Zone 2 cardiovascular training, muscle building, and lifestyle modifications to improve vitality and reduce risks of heart disease and prostate issues.
The program also supports weight management, smoking cessation, alcohol reduction, and recovery from illness or injury. (Supported by your Health Care Professionals’ consent).
Progressive, Periodised Training, Focused On Functional Strength Training
High Intensity Interval Training
Beneficial for men, as it improves mitochondrial function, enhances fat burning for energy, and boosts insulin sensitivity, contributing to better metabolic health and long-term disease prevention.
Zone 2 Training
This moderate-intensity training builds aerobic capacity and endurance, allows for more frequent exercise due to lower physical stress, and supports improved cardiovascular health by lowering resting heart rate and strengthening the heart. The benefits extend beyond athletic performance, supporting a higher quality of life and resilience against chronic conditions like heart disease and type 2 diabetes.
Flexibility Training Through Stretching And Balance Work.
One-to-one bespoke session: 60 minutes or 30 minutes. Blocks of 10 individualised sessions. For optimum benefit, I recommend 2 x sessions per week.
-
£75 One-off session (1 hour)
£600 Block of 10 (1 hour sessions)
£350 Block of 10 (30 min sessions)
Including health and fitness assessment, program development and tracking.
Optional add-ons outside of 1:1 training, price on application:
Nutrition, dietary advice including supplements, food and mood diary.
Mindset and accountability coaching.
Training program outside of 1:1, and regular training reviews.
Weekly measurements, weigh-in and tracking of body stats
Access to organised endurance events organised by SBF
Flexible options, in-person and virtual coaching, including tailored downloadable training programs for use outside of personal coaching.
ONLINE Group health
coaching for weight Loss
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A 6–8-week holistic program addressing weight gain, in men and women, with personalized assessment, blood sugar balancing, mindset tools, and group support.
Weight gain is a common concern for both women and men as they age, with hormonal changes affecting fat distribution, metabolism, and overall well-being. Many clients struggle with sustainable weight loss and healthy habits amid confusing advice and lifestyle demands.
Our holistic 6-8 week Health Coaching For Weight Loss program, is a partnership between SBF and Penny Saich, offering customised guidance in nutrition, exercise, and behavioural change to help you to achieve and maintain a healthy weight.
Over a 6-8 week program, we will focus on:
Personal Assessment And Goal Setting
Introduction To Blood Sugar Balancing Principles
Evaluation Of Blood Sugar To Balance Your Health Profiles
Weekly Evaluation, Advice And Support Across Food And Mood Diaries
Use Of Mindset Tools To Help Facilitate Behaviour Change
Emotional Eating Vs Survival Eating
How To Exercise Smart To Reach Your Goals
Group Support Via WhatsApp And Email
Courses are either run on-line virtually or in person with group coaching courses for up to 10 people. 60 minutes.
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Pricing available on request, tailored to your brief.
Block of 6/8 (1 hour sessions).
Men’s fat CLUB
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Focused on strength and fitness with progressive, periodised training, HIIT, and Zone 2 training, fostering camaraderie and mental well-being.
Fat Club originated with three self-proclaimed overweight middle-aged men who wanted to have fun and get fit and strong. Today, Fat Club focuses on building strength and fitness for men in a supportive, banter-filled environment, with both physical and mental benefits.
Progressive, periodised training, focused on functional strength training
High Intensity Interval Training. Beneficial for men, as it improves mitochondrial function, enhances fat burning for energy, and boosts insulin sensitivity, contributing to better metabolic health and long-term disease prevention
Zone 2 Training. This moderate-intensity training builds aerobic capacity and endurance, allows for more frequent exercise due to lower physical stress, and supports improved cardiovascular health by lowering resting heart rate and strengthening the heart. The benefits extend beyond athletic performance, supporting a higher quality of life and resilience against chronic conditions like heart disease and type 2 diabetes.
Stretch
Fat Club: 60 minutes. Groups 4 Men, live.
MONDAY 6pm &
THURSDAY 7pm -
£30 (pp one-off session)
£285 Block of 10 sessions (p/p)
£520 Block of 20 sessions (pp)
wellness retreats
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For those seeking transformative experiences that combine nature, wellness, and luxury. Our next scheduled retreat is March 2026 in Ahangama, Sri Lanka. This 8-day program is designed to balance body and mind, whilst taking in the stunning landscapes of Sri Lanka’s incredible beaches and tropical jungle. For people looking to focus entirely on themselves, an experience where nature, wellness and luxury come together.
FIND OUT MORE UNDER MY RETREATS & EVENTS SECTION
GROUP training
fit Women’s club
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Small group classes offering specialist attention, strength training, HIIT, and stretching, in a supportive and positive environment.
Small, intimate classes bring group energy and the benefit of specialist attention. Many of the women who have been committed to attending these classes for over five years have formed a caring and supportive bond with one another.
Always welcoming new members, with lots of positivity and laughter.
Progressive, periodised training, focused on functional strength training
High Intensity Interval Training Workouts (HIIT). For women, this significantly boosts fat metabolism, improves body composition, enhances brain health, and can lower stress hormone levels. It is especially beneficial for peri and postmenopausal women. HIIT workouts, particularly short, sharp sprint interval training (SIT) sessions, are effective in increasing growth hormone and testosterone, which aids in reducing abdominal fat and boosting recovery.
Stretch
Live classes, 60 minutes. Groups 3 – 6 Women.
MONDAY 2pm
TUESDAY 9.15am & 5.15pm
WEDNESDAY 9.30am & 5pm
THURSDAY 9.30am
FRIDAY 4.30pm -
3 Women
£30 Per session (pp, one-off class)
£285 Block of 10 sessions (1 hour)
£520 Block of 20 sessions (1 hour)
6 Women
£195 Block of 10 sessions (1 hour)
£370 Block of 20 sessions (1 hour)
Flexible options, including tailored downloadable training programs.
special events
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Fitness-inspired events that bring together like-minded individuals for exceptional outdoor adventures. Experiences that celebrate the incredible beauty of the outdoors, while pushing our limits and enjoying the company of fellow members.
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Pricing available on request, tailored to specific events.
ONLINE PROGRAMs
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Tailored downloadable training programs for use outside of personal coaching, designed for you when you're not training with Suzie Burnham Fitness. Perfect if you're training specifically for an event or going away on holiday, or just want to incorporate them into your fitness routine outside the gym. A simple, bespoke program with easy instructions and guidance.
ZOOM 1:1 SESSIONS & PERSONALISED PROGRAMS AVAILABLE
Works well for long distance clients. Typically looks like:
1 x month Zoom 1:1 session wth Suzie. She will then tailor make weekly programs for the remainder of the month.
Accountability is key. After each work out is completed clients report back to Suzie and feedback is given.
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Pricing available on request, tailored to your brief.