The Lean Routine Group Coached Programme

The Lean Routine Coaching Programme for Women

Created and led by Amanda Hamilton

With over 20 years of experience in health and wellness, I’ve seen how women’s needs evolve with age. The biggest barrier to success isn’t knowledge or effort—it’s consistency. That’s especially true during midlife, when hormonal changes can feel like they’re working against you. 

Why Midlife Women Need More Support

Let’s be honest—midlife brings a lot. Shifting hormones, disrupted sleep, increased stress, changing body shape, and a metabolism that suddenly feels like it’s on strike. Add to that work, family, ageing parents—and it’s no wonder we feel stretched.

This is when many women find that what used to work no longer does.

You need more than just willpower or another generic plan. You need real strategies, expert coaching, and a community that understands what you’re going through. This coached programme isn’t one-size-fits-all. It recognises and adapts to the specific challenges women face at each life stage:

🔹 Perimenopause: Support for fluctuating hormones, mood swings, sleep disruptions, and balance stress loads—with nutrition and exercise strategies to calm, nourish, and restore balance to body and mind. 

🔹 Menopause: Tackle stubborn weight gain, decreased muscle mass, insulin resistance and energy dips head-on. We'll update your fasting strategies and focus on strength training.

🔹 Post-Menopause: Build and maintain lean muscle, support bone density, and optimise cardio-metabolic health (reducing LDL) for long-term health and vitality - a gentle yet effective approach that honours your changing physiology.

This isn’t about endless gym hours or complicated meal prep. You’ll get real results—without sacrificing your time or sanity.

• Simplicity: Focus on one new habit area per week to avoid overwhelm and keep you on track.
• Sustainability: Build habits that last far beyond the programme.
• Holistic Benefits: This is about more than weight loss—it’s about strength, energy, vitality, longevity and confidence.
• Accountability: Stay supported every step of the way with expert coaching and a community of like-minded women.

Our programme is designed to make change simple and achievable, with tools and support at your fingertips:

• User-friendly App: Keep everything neatly in one place, including recipes, videos, live calls, resources, group chat.
• Recipe Library: flexible, delicious, fully-adaptable and nutritious recipes professionally designed for optimal health. 
• Live Coaching Calls: Join weekly Zoom sessions for coaching, Pilates, and mindset support—or watch on catch-up.
• Private Chat Function: Connect with other participants and get answers from our coaching team.
• Weekly Videos & Resources: Short videos and easy-to-use resources to support and embed the Lean Routine habits.
• Expert-Led Pilates & Strength Classes: Learn proper form, build muscle, stay motivated and feel stronger week by week.
• Small Group Experience: Build connections and stay accountable in an intimate group setting.
• Access to Professional Coaches: Get your questions answered, be kept accountable and stay on track with live calls, plus chat support.

What You’ll Achieve in Eight Weeks

By the end of the programme, you will:

• Typically lose 6-10lbs of body fat.
• Build strength and confidence.
• Transform unhelpful habits and reduce cravings.
• Gain control over your routine and your health.
• Learn how to find balance without sacrificing life’s joys.
• Join a supportive community of women who understand your journey.

Learning & Support Schedule

We’ve designed live sessions to fit into your lifestyle with weekly sessions at convenient times (8am, 12 noon and 8pm), with options to watch on catch-up. All sessions are recorded, so you can catch up at your convenience. 

• Wed / Fri 8am - live Zoom Pilates Strength classes 
• Wed / Fri 12 noon - drop-in Zoom Q & A 
• Mindset Zoom coaching sessions are held at 8pm

Ready to Take Control of Your Health?

Join The Lean Routine and start whenever suits you - you will have 8 weeks of access. Secure your spot now for just £395.

You will get early access to our platform one week before your programme start date, so that you can start exploring resources, meal plans, and more—so you’re ready to hit the ground running!

Don’t let life’s commitments hold you back—whether it’s social events, work, or travel, we’ll help you stay on track and maintain your progress.

This is more than a programme—it’s a lifestyle shift that works in real life and delivers real results.

Join The Lean Routine and transform your health, body, and life—one habit at a time.

We can’t wait to welcome you!

Amanda, Nic & Becca 😃