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, it’s likely you’re in perimenopause, or preparing for the transition.

The Perimenopause Protocol could be just what you’ve been looking for.

This is your sign to stop guessing and start building a body that works with you, not against you.

Together, over 12 weeks we’ll:

RESET key foundations

BUILD your strength in a way that works for your body and preferences

and CONNECT it all with training for coordination, balance, reactivity, agility and flexibility.

Because your body isn’t breaking. It’s just adapting.

And with the right strategy, you can feel more strong, springy and capable at 50 than you did [or do] at 35.

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.

With 11+ years’ experience and further education in pelvic health, biomechanics and menopause, I designed this program to fill the gap between generic workouts and strategic, perimenopause optimised support.

Join the waitlist

Past clients have said…

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.
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.
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

Get to know me on Instagram

Did you know, some women experience cold chills instead of hot flushes during perimenopause?

Let me know in the DM’s if that’s you.

#exerciseinperimenopause #perimenopauserelief #perimenopausesymptoms

This may seem like a lot, but this is NOT something I would expect a client to understand before working with me, or remember at each workout.

My exercise program videos and instructions, incorporate the strategies you need, so you can just get in a

Perimenopause is not something to be feared. Just prepared.

And it’s important to remember, you may not get many of the above symptoms or you may get a lot of them.

Everyone’s menopause transition is different.

If you’re concerne