Alba MenoStrong - 14 Day Reset

Take back your strength and confidence with our free 14-Day MenoStrong Reset! Includes 7 mini workouts, daily educational videos, PDF guides, mindset exercises, and simple challenges to support women through menopause.

Enroll for free

Course curriculum

1. Welcome to Alba MenoStrong 14 Day Reset
2. Day 1 - Mini Workout
3. Day 1 - Movements / Mini Challenge
4. Day 1 - 14 Day Reset
5. Self Reflection
1. Hydration and Energy in Menopause: A physio's Perspective
2. 7 Easy ways to increase your fluid intake
3. Movements / Mini Challenge
4. Educational Nugget
5. Self Reflection
1. Sleep & Menopause: The Missing Link in Pain, Recovery and Energy
2. Simple Tips for Better sleep (courtesy of Every Mind Matters
3. Movements / Mini Challenge
4. 14 Day Reset
5. Self Reflection
1. Day 4 Alba MenoStrong 14 day Reset
2. Day 4 - Mini Workout
3. Day 4 – Alba MenoStrong 14 day Reset
4. Day 4: 14 Day Reset
5. Self Reflection
1. Breathing & Menopause: A Physiotherapy Approach to Calm, Control and Energy
2. Mindful Breathing (courtesy of Every Mind Matters)
3. Movements / Mini Challenge
4. 14 Day Reset
5. Self Reflection
1. Day 6 Alba MenoStrong 14 Day Reset - Pelvic Floor
2. Day 6 - Mini Workout
3. Day 6 – Movements / Mini Challenge:
4. Day 6: 14 Day Reset
5. Self Reflection
1. Day 7 Alba MenoStrong 14 Day Reset
2. Day 7 – Movements / Mini Challenge:
3. Day 7: 14 Day Reset
4. Self Reflection
1. Day 8 - Bone Health & Strength
2. Day 8 - Mini Workout
3. Day 8 – Movements / Mini Challenge:
4. Day 8: 14 Day Reset
5. Self Reflection
1. Day9 - Joint Mobility
2. Day 9 - Mini Workout
3. Day 9 – Movements / Mini Challenge
4. Day 9: 14 Day Reset
5. Self Reflection
1. Day 10 - Core and Posture
2. Day 10 - Mini Workout
3. Day 10 – Movements / Mini Challenge
4. Day 10: 14 Day Reset
5. Self Reflection
1. Movements / Mini Challenge
2. 14 Day Reset
3. Self Reflection
4. Keep Learning info (courtesy of Every Mind Matters)
1. Confidence & Menopause: Why Trusting Your Body Changes Everything
2. If you’re struggling with confidence in movement short video highlights why staying active during menopause is so important—not just physically, but mentally too.
3. Movements / Mini Challenge
4. 14 Day Reset
5. Self Reflection
1. You’re Not Alone: Why Community Matters in Menopause
2. You are not alone, Check out this Fabulous video from fellow members in our community, courtesy of NHS24
3. Movements / Mini Challenge
4. 14 Day Reset
5. Self Reflection
1. Day 14 - Congratulations!
2. Day 14 – Movements / Mini Challenge
3. Self Reflection
4. Day 14: 14 Day Reset

About this course

Free
67 lessons
0 hours of video content

Discover your potential, starting today

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A little info on our free 14 day reset

You’re about to take back your strength, energy, and confidence with our free, gentle, physiotherapy-led programme designed specifically for women navigating menopause. This bitesize reset gives you everything you need to feel stronger, more energised, and supported, with a focus on safe movement, education, and mindset. Here’s what’s included: 7 mini workouts you can do at home, designed to improve strength, mobility, and posture Daily educational videos covering hydration, sleep, stress management, and confidence Practical tips and mindset exercises to help you reflect, celebrate progress, and feel empowered Optional mini challenges each day — simple, achievable actions to integrate into your routine PDF guides for each day so you can follow along, track your progress, and repeat exercises easily Whether you’re new to exercise, returning after a break, or looking for menopause-specific support, this 14-day reset gives you a structured, realistic plan to start feeling stronger and more in control — all from the comfort of home. No extreme workouts, no quick fixes — just a thoughtful approach to help you feel your best during menopause. Important: This programme is for general health and fitness guidance. It is not a substitute for professional medical advice. Please consult your healthcare provider before starting any new exercise programme. Listen to your body, and stop any activity that causes pain or discomfort. We’re thrilled to have you join us and can’t wait to support you over the next 14 days!

Enroll for free

Instructor

Brid Walsh

Chartered Physiotherapist & Pilates Instructor

[email protected]

Brid Walsh Founder of Alba Physiotherapy. Brid qualified in 2004) with a BSC Honours Degree in Sports and Exercise Science from the University of Limerick, Ireland. In evaluating her future path, she spent a summer in Alaska with the Hope Foundation supporting disabilities of various sorts. Her further work experience in the Rehabilitation Centre in Dun Laoghaire, Dublin convinced her that Physiotherapy was the direction she wished to specialise in. In 2007 she subsequently qualified from the Robert Gordon University in Aberdeen with an MSC in Physiotherapy. Since 2007 she has worked in Aberdeenshire, Edinburgh in a mix of private practice clinics and the NHS Highland. She has also enjoyed working with various Scottish Sports Teams, Scottish Surf Lifesaving Team, Gaelic Football, Scottish Women’s Academy Rugby Teams and Scottish Men’s University Rugby both at home and abroad. After a holiday in the Highlands, she felt ‘at home’ with its people and culture feeling a close connection with her Irish roots. She relocated and founded Alba Physiotherapy in 2013, the first and only Chartered Human Physiotherapy and Veterinary Physiotherapy Clinic in the Highlands. She has postgraduate studies in Hippotherapy and Pilates and continues to keep pace with research, training and development. When not in the Clinic Brid enjoys biking or hillwalking and returning when possible to her family in Ireland. FUN FACT! – Brid has recently learnt how to ride a dirt bike motorbike “and now I’m hooked”.