Coming in 2026

The Perimenopause Protocol™

A 12-week, one-to-one online program for women who want to understand their body, train with purpose, and move into midlife feeling strong, springy and capable.

All without the fear, or the “all-or-nothing” mindset.

Join the waitlist

If you’re here, chances are something feels different.

Maybe it’s the niggly hip that wasn’t there five years ago.

Maybe your posture’s slipped and you’re noticing it in photos.

Maybe strength training feels harder to navigate than it used to.

Or maybe you’re simply tired of the internet telling you that the menopause transition is the worst thing to happen to your body and you’re destined to crumble.

You know that’s not true.

But you also know that your body is changing and you want to work with it, not fight it.

You’re not broken. You just need the right strategy and you’re in exactly the right place.

What if you could feel more springy, stable, and capable at 50 than you were [or are] at 35?

Or maybe you’re wanting to be primed and ready before the transition even begins.

Introducing
The Perimenopause Protocol

A fully online, high touch, individualised 12-week program designed specifically for women in late reproductive years and perimenopause who want their body to feel reliable, responsive and ready for the next decades of living.

This isn’t “follow these generic midlife workouts and hope for the best.”

This is you working with me, an Exercise Physiologist, with intention, to rebuild the foundations that make every future movement feel better.

Join the waitlist
Rachel Niemann experienced exercise physiologist sitting in her clinic with her dogs

Hi, I’m Rach, clinical exercise physiologist.

And I’m in perimenopause too.

But they aren’t the only things that make me a leader in the perimenopause space.

I’ve also completed:

  • A Primary Certificate in Menopause and Women’s Health

  • Pelvis Pro: for hip and pelvic pain & dysfunction

  • PCES: For pregnancy or postpartum concerns that may still effect you today.

  • Postural, Respiration & Pelvis Restoration Certificates

  • Empowered Performance: a course on the principles of biomechanics, tendon health, and pelvic floor function

  • And much more…

The Perimenopause Protocol could have you:

💚 Feeling agile and strong

💚 Building a resilient and capable body from the foundations

💚 Feeling informed and prepared for the next [or first] phase of perimenopause

💚 Experiencing your whole body work in synergy and feel coordinated and connected

💚 Accessing movement you haven’t done in years

💚 Understanding your body in ways you never have before

💚 Learning the exercises that truly suit you and and how to set them up

💚 Building a strong and resilient body and bones

💚 Improving your pelvic floor function

💚 Improving your posture

💚 Feeling positive about the future

💚 Performing exercise that’s safe and effective for your circumstances

How the 12 weeks unfolds

Weeks 1-4: Reset

Foundations that actually set you up for strength.

You’ll learn how your posture, breathing, pelvic floor and alignment influence every rep you take.

We clean up compensations.

We build awareness.

We reset the things that have been quietly running the show for years.

This stage alone often changes how women feel in their body.

Even before adding load.

Weeks 5-8: Build

Strength that suits your body: not a one-size fits all approach.

Once your foundations are dialled in, we add resistance in ways that respect your history, hormones and lifestyle.

This is where confidence grows:

  • Better muscle activation

  • Stronger lifts without discomfort or niggles

  • A personalised plan that support muscle, bone density and functional capacity

You’ll feel yourself getting stronger

Weeks 9-12: Connect

Movement that feels integrated, springy and efficient.

We bring the whole system together:

  • connective tissue

  • fascial trains

  • balance and reactivity

  • pelvic floor synergy

This is where everything clicks.

The small aches settle.

Your movement feels smoother.

You feel “held together” differently, in the best possible way.

Sign up and recieve all of this….

✔️ 60-minute initial assessment:

A detailed posture and movement assessment so we start with the truth of your body, not assumptions.

✔️ Weekly 20-minute Zoom check-ins   

Quick, focused, supportive. Perfect for keeping momentum without overwhelming your calendar.

✔️ Unlimited messaging support.

Because questions come up at odd times and your body doesn’t work on a once-a-week schedule.

✔️ Educational videos

Short, clear, evidence-informed explanations so you understand why we’re doing what we’re doing — without needing an exercise science degree.

✔️ Individualised programming delivered through an app

Updated as needed, adapted to your life, your body and your week.

✔️ End-of-program review

This is clinical-grade clarity on how your body now moves, feels and performs.

The investment: $2970
Payment plans are available.

Those who sign up to the waitlist will be the first to have access and will have access to the waitlist bonuses

Join the waitlist

If you’re wondering if you’re in the right place….

The Perimenopause Protocol™ IS for you if:

You want to learn about your body and the menopause transition, to better implement change and advocate for yourself for years to come.

You want your body to feel strong, coordinated and trustworthy through perimenopause

You are willing to slow down before you ramp up

You care about longevity, posture, strength and musculoskeletal health through perimenopause and beyond

You want someone who can separate evidence from all the online noise and communicate it in an easy to understand way.

You want a high touch, personalised approach, not another generic “midlife fitness plan”

The Perimenopause Protocol is NOT for you if:

You’re chasing a quick fix, or miracle promises.

You are after a health kick, detox, cleanse or other extreme diet or exercise regime

You are seeking a weight loss transformation

You’re not prepared to do the work. I’m committed to get you through the entire program and I expect the same commitment from you.

You have an acute injury or you are seeking treatment from another health professional.

You have a condition or concern that will limit your progression through the program

[If you’re not sure, please book a clarity call with me to discuss]

Why The Perimenopause Protocol
Works So Well

Because it’s not guesswork.

It’s not random workouts.

It’s not “hope this improves your pelvic floor.”

It’s a structured, clinically informed progression delivered by someone who actually understands how women’s bodies change and adapt during this life stage.

You’re not fragile, or past it and you don’t need rescuing.

Your body just needs a different strategy. One that respects the physiology of perimenopause instead of fighting it.

And once you experience that shift, movement feels… better.

Like your body is finally doing what you’ve been asking of it.

My clients often say: “I finally feel seen and have hope for the future.”

Join the waitlist

Past clients have said…

  • After getting nowhere with other allied health professionals, I found Rachel at Ebb & Flow Exercise Physiology—and it was a game-changer. From the moment I walked in, I felt genuinely cared for. Rachel’s initial consultation was the most thorough I’ve ever experienced, and that level of detail gave me real confidence that we were finally going to get to the bottom of my concerns.

    What really sets Rachel apart is not just her expertise, but her warmth and sense of humour. She creates an environment that’s both professional and relaxed, which made me feel at ease and actually look forward to each session. And let’s not forget Max and Hugo—her two gorgeous dogs—who add an extra layer of joy to the experience. Their gentle presence and wagging tails always made my day a little brighter.

    I’ve come a long way since starting with Rachel. While I won’t go into clinical details, I feel stronger and more informed than I did before. I would absolutely recommend Rachel to anyone looking for a compassionate, skilled, and genuinely lovely exercise physiologist

    Alana M.

  • As someone who works in the Allied Health Industry myself, when the need arises to refer my clients to other health professionals it is very important to me to have a practitioner I know and trust to look after them.

    Without hesitation I confidently refer them to Rachel as an Exercise Physiologist. I have personally used her services and found her knowledge and techniques brilliant. Her expertise is extensive, and her approach is both professional and welcoming. I thoroughly recommend her.

    -Sharon L.

  • Rachel is fantastic! She is thorough in her assessment and really makes the effort to understand the cause of symptoms where other allied health practitioners have just shrugged it off. Strongly recommend!

    — Annabel F.

  • I can’t thank Rachel from Ebb & Flow Exercise Physiology enough! She truly listened and got to the heart of my issue. Rachel created a simple yet effective individualised exercise program to strengthen my Pelvic Floor, Core, and hip stability, and I already feel confident that I’ll be in top condition for the 100km walk I’m planning later this year.
    Her clinic is warm and welcoming, and her two adorable sausage dogs make the sessions even more enjoyable.
    I highly recommend Rachel to anyone looking for expert help with core and hip stability. Her approach is thoughtful, professional, and results-driven.

    -Katie Z

  • I have been seeing Rachel at Ebb and Flow for approx 6 months. She provides excellent and easy to understand one on one support. Rachel has helped me understand how specific muscles work and structures my sessions for maximum benefit.
    Additionally she has provided online resources for regular at home exercises sessions for me between one on one appointments.
    Rachel is helping me to improve my health and lifestyle. She also has a vast knowledge of ways to improve women's health.
    I would definitely recommend Rachel to potential clients.

    -Wendy T

This is everything I would do, and in fact exactly how I help midlife women with symptoms of, or a diagnosis of prolapse. If this is you, please don’t feel hopeless. The body is incredible and so capable of change at any age. If any of this h
How long indeed. I see many midlife women with persistent pain, who’ve ended up in the too hard basket for their provider. But let me assure you, I believe there is always hope. It may take some working out, time to see changes and your out
Finally the answers you’ve been waiting for. If midlife health feels hard for you right now, come on in and take a seat. Midlife health and fitness will feel hard if you’re trying to be perfect where the definition of perfect is unatt
Ladies, taking a break form structured exercise while on holidays (or at other times) can be so beneficial. It can give your body and brain a much needed break, especially if you’ve had a phase of hard training. The body and mind also loves v

Common Questions (and honest answers)

  • You absolutely can. And some are great at what they do.

    This program is different.

    It’s built on clinical assessment, musculoskeletal expertise and strategic progression designed specifically for women in perimenopause.

    It’s not a workout service. It’s a whole-body recalibration.

  • In short, yes.

    Foundations are not “starting again.”

    And it’s likely you’ve never built foundations in this way before.

    They’re how you keep training for decades without the wheels falling off.

    Perimenopause changes muscles and connective tissue at a cellular level.

    This is not the time to load a foundation that isn’t functioning optimally.

    Your body is AMAZING at compensating and you may not even be aware your foundations have ‘checked out’.

  • I understand this can be a busy time of life. But anything worth doing, is worth prioritising.

    The structure fits real life:

    • This is not an all or nothing approach that will leave you burnt out and exhausted.

    • It includes home or gym exercise options to allow you to train at a time and place that works for you.

    • The programming is individualised, allowing it can be tailored to the time you have. However, if you want to see and feel results, you have to put in the time.

    • Weekly check-in’s are kept to 20 minutes to fit a busy schedule and you have access to messaging support which includes voice note.

    But, at the end of the day, this may not be the right time for you. I want you to complete the program and get the full benefit. If you’re not sure you can manage this, then book a 15 minute chat with me to discuss.

  • This is not a passive program. You’re not left to figure it out alone.

    Between assessments, personalisation and weekly check-ins, you’ll have clarity at every step.

    However, this is not a 12 week transformation.

    This is education and movement that could set you up for life.

    Despite what you see online, significant physical changes take time.

    Sometimes years.

  • Movement and exercise always comes with a risk of injury, or a flare up of pre-existing pain

    But, If you’ve provided me with a thorough clinical history and keep communicating with me throughout your program, and follow my recommendations and exercise instructions, I can use my clinical knowledge and experience to do my best to ensure this doesn’t happen.