About

Mountains in Motion is a specialized personal training service. We believe that self-love, respect, and a deeper connection with your body's own wisdom are essential components of a healthy and sustainable fitness journey. Our philosophy is rooted in the belief that each body uniquely holds great strength and potential. Through a person-centred, evidence-based and empowering approach, we offer supportive guidance to help you nurture your power, create lasting change, and discover new pathways to sustained strength, ease, and vitality.

Mountains in Motion offers personalized training programs that cater to the unique needs of each client, with a particular focus on:

Functional strength training - Building strength that translates to everyday activities and adventurous goals that empower you to embrace life fully.
Injury prevention - Balancing strengthening and stretching, learning techniques to reduce the risk of injury.
Fall prevention - Improving your balance and stability to prevent falls and maintain your independence.
Balance training - Enhancing your ability to move with confidence and grace in all aspects of your life.
Perimenopausal & postmenopausal transitions - Providing tailored guidance and support to navigate and flourish through the unique challenges and changes that come with these transitional seasons.

The significance of our programs

There has been a lot of research done over the past 30 years that clearly shows the health benefits of specific exercise programs for peri- and post-menopausal women. At Mountains in Motion we believe in evidence-informed, collaborative health and fitness promotion.

Our personalized fitness programs are designed to:

Strengthen your bones and muscles with tailored exercises. Research indicates that both strength training [1,2] and exercises where you support your own weight [3] are effective for enhancing muscle and skeletal health and improve bone mineral density in women during and after menopause [4] .
Improve your balance and reduce the risk of falls with exercises that are designed for you. Studies have shown that exercises such as high-intensity strength training [1] and weight-bearing exercises [3] can lead to better dynamic balance and stability.
Maintain an active lifestyle and stay stronger to continue enjoying your favourite activities. Personalized exercise programming, including strength training [1], can improve your ability to perform everyday tasks and enhance your overall physical [2] and cognitive [5] well-being.

There is no better time to start than now

You will see and feel the best results with exercise programmes that you stick with for a good length of time. Starting your exercise and fitness journey is the most important first step, but research suggests that interventions lasting from 6 months to 2 years produce the most significant improvements in bone strength and balance [6,7] .

References

1. Nelson, M. E., Fiatarone, M. A., Morganti, C. M., Trice, I., Greenberg, R. A., & Evans, W. J. (1994). Effects of high-intensity strength training on multiple risk factors for osteoporotic fractures: a randomized controlled trial. JAMA, 272(24), 1909-1914.
2. Ransdell, L. B., Wayment, H. A., Lopez, N., Lorts, C., Schwartz, A. L., Pugliesi, K., Pohl, P. S., Bycura, D., & Camplain, R. (2021). The impact of resistance training on body composition, muscle strength, and functional fitness in older women (45–80 years): a systematic review (2010–2020). Women, 1(3), 143-168.
3. Shaw, J. M., & Snow, C. M. (1998). Weighted vest exercise improves indices of fall risk in older women. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 53(1), M53-M58.
4. Alonso Pérez, J. L., Martín Pérez, S., Battaglino, A., Villafañe, J. H., Alonso-Sal, A., & Sánchez Romero, E. A. (2021). An up-date of the muscle strengthening exercise effectiveness in postmenopausal women with osteoporosis: a qualitative systematic review. Journal of Clinical Medicine, 10(11), 2229.
5. Anderson, D., Seib, C., & Rasmussen, L. (2014). Can physical activity prevent physical and cognitive decline in postmenopausal women?: A systematic review of the literature. Maturitas, 79(1), 14-33.
6. Sañudo, B., de Hoyo, M., del Pozo-Cruz, J., Carrasco, L., del Pozo-Cruz, B., Tejero, S., & Firth, E. (2017). A systematic review of the exercise effect on bone health: The importance of assessing mechanical loading in perimenopausal and postmenopausal women. Menopause, 24(10), 1207-1217.
7. Kerr, D., Morton, A., Dick, I., & Prince, R. (2001). Resistance training over 2 years increases bone mass in calcium-replete postmenopausal women. Journal of Bone and Mineral Research, 16(1), 151-158.