ELEVATE
Your Body. Your Rules.
The 6-Week Walk. Lift. Sculpt. Method — a science-backed dumbbell strength, kettlebell conditioning and Pilates programme designed specifically for women over 35 whose bodies are changing and who want real results that actually last.
After 35, your body responds differently. Your hormones have changed. Your metabolism has shifted. Most programmes were not designed for this. ELEVATE was.
Hey, I'm Lynne. I've spent over 10 years helping women build stronger bodies, healthier habits and unshakeable confidence. As a certified fitness instructor and sports & exercise nutritionist specialising in gut health, I've worked with thousands of members across every life stage.
I designed ELEVATE specifically for women navigating the changes that come after 35 — because this life stage deserves a programme built for it, not adapted from one that wasn't.
You're working hard.
But nothing is shifting.
After 35, declining oestrogen changes everything — your metabolism, your muscle mass, your energy and your mood. It's not you. It's biology. And once you understand it, you can work with it.
Training just as hard but seeing far fewer results
Oestrogen decline slows muscle protein synthesis and reduces insulin sensitivity — meaning your body responds differently to the same effort you've always put in. The solution isn't more effort. It's the right kind of effort.
Stubborn weight around the middle that won't budge
Visceral fat increases with oestrogen decline regardless of diet or cardio. The answer is progressive resistance training and blood sugar management — exactly what ELEVATE is built around.
Energy crashes, poor sleep and relentless brain fog
Cortisol dysregulation is common in perimenopause. The right type of training — combined with daily walking and targeted nutrition — is one of the most clinically supported tools for restoring energy and sleep quality.
Feeling completely disconnected from your body
When your body changes without your permission it can feel like a stranger's. ELEVATE rebuilds that relationship — through strength you can feel, movement that energises and mindset work that genuinely sticks.
Six weeks.
Three tools. One method.
ELEVATE combines three evidence-based training modalities specifically chosen for their impact on body composition, bone density and hormonal health in women over 35.
Dumbbell Strength Training
Progressive resistance sessions to rebuild lean muscle, boost resting metabolism and improve bone density. The single most important training intervention for women with declining oestrogen.
Kettlebell Conditioning
KB swings between every exercise pair create a powerful metabolic stimulus — burning more calories, raising growth hormone and firing the posterior chain in a way dumbbells alone cannot match.
Pilates
Deep core activation, pelvic floor strength and postural restoration. Pilates targets the stabilising muscles perimenopause most commonly weakens — and creates the lean, sculpted look strength alone cannot.
10,000 Daily Steps
Daily walking keeps cortisol low, improves insulin sensitivity and supports fat loss without stressing your body. NEAT (Non-Exercise Activity Thermogenesis) accounts for up to 15% of daily energy expenditure.
Choose Your Track
Building Your Foundation
For women returning to exercise or newer to strength training. More recovery built in — same powerful results over six weeks.
Elevating Your Performance
For women with a consistent training background ready to push harder with full progressive overload from Week 1.
Three phases.
Six weeks of progress.
Each phase builds on the last — progressively increasing intensity, weight and challenge so your body is always adapting.
Prime & Activate
Learn the movements, find your weights and build the daily habits that carry you through all six weeks. Higher reps, Pilates-led sessions to fire deep stabilisers.
Build & Burn
Progressive overload begins. Heavier weights, tempo training and metabolic drive — this is where fat loss and lean muscle building happen simultaneously.
Ignite & Integrate
Peak intensity. Heaviest weights, full circuits and metabolic finishers. Your body is primed — now we push and consolidate everything you've built.
"For the first time in my life I've been sticking with strength training three to four times a week. Thank you for being such a light in this world."
— Pepper Hustle Member, aged 47 Yes — I'm Ready Starts Monday 22nd June · Lifetime access · One paymentSix weeks.
Fully supported.
Video-Led Sessions
Follow-along videos for every workout — strength, Pilates and hybrid sessions — led by Lynne. No guesswork, no confusion.
4 Rotating Workouts
Four different strength & conditioning sessions rotate across the week. Fresh exercises every time so you never plateau.
Strength × Pilates Sessions
Supersets combining dumbbell resistance with Pilates — for the lean, sculpted look that strength alone cannot create.
Daily Step Tracking
Your 10,000 daily steps tracked inside your member dashboard with a visible habit streak that keeps you accountable.
Nutrition Guidance
Protein-first, hormone-aware and realistic. A daily nutrition tip with every session — no calorie counting, no elimination diets.
Daily Mindset Practice
Morning breathwork, a daily affirmation and a journaling prompt — three mindset themes across three phases.
Science Snippets
The WHY behind every session — so you understand exactly what your body is doing and why this method works for you.
Phase Milestone Check-ins
Structured progress moments at Weeks 2, 4 and 6. Track energy, strength, sleep and confidence — not just the scale.
Direct Access to Lynne
Message Lynne directly through the platform throughout the six weeks. Questions answered, support given.
They did it.
You can too.
"I am almost 47 years old. I have been more of a cardio person, always wanted to do strength training — and for the first time in my life, I've been sticking with strength training three to four times a week using Lynne's routines. Thank you for being such a light in this world."
Pepper Hustle Member · Northern Nevada"I have PCOS and Hashimoto's hypothyroidism. Before starting I struggled to lose weight despite eating healthily and walking daily. I finished week two and, for the second week in a row, I LOST weight. I tend to stick with things that make me feel strong and well — and I am definitely feeling that here."
Pepper Hustle Member"I cannot believe how my shape has changed. Even pre-kids, I never had ab muscles developing. I always knew they were there, hiding — waiting for the right time. With the help of my hustling gals, they have appeared!"
Pepper Hustle Member"I love your workouts. It's just what I need and want: no-nonsense, challenging and worthwhile weightlifting moves. You've made exercising feel fun, not like a chore."
Pepper Hustle Member"I'm very proud of myself for starting something, holding myself accountable and accomplishing it. It feels great. I feel great. I'm looking forward to my next challenge."
Pepper Hustle Member"I can't believe I have actually stuck to this plan for 15 weeks. I definitely would not have stuck to it if it were not for this group of amazing and supportive ladies."
Pepper Hustle Member"The women who succeed are not the ones who are perfect. They are the ones who keep showing up."
Starts Monday 22nd June · Lifetime access availableImagine how
you will feel.
This is what six weeks of consistent progressive training, daily movement and hormone-aware nutrition actually produces in women over 35.
Lifting heavier than you thought possible
By Week 6 you'll be lifting significantly more than Week 1 — and feeling it in everything from carrying shopping to climbing stairs.
Waking up with energy instead of exhaustion
Progressive training combined with daily walking measurably improves sleep quality from Week 2 onward.
Clothes fitting differently — not just the scale
Body recomposition shows in how you look and feel before the number on the scale moves. You'll notice it first.
Standing taller — literally
Six weeks of Pilates and upper back work measurably improves posture. Members consistently report this as one of the first visible changes.
A calmer, more stable mood
Progressive resistance training is one of the most evidence-supported interventions for anxiety and mood dysregulation in perimenopause.
Knowing exactly what your body needs
Every science snippet builds your understanding of your own physiology. You'll finish with knowledge that serves you for life.
Ready to feel like this in six weeks? Your stronger self is waiting.
Starts Monday 22nd June · Beginner & advanced tracks availableThe mindset
is part of the method.
Every single session includes three mindset elements — because lasting change starts in the mind before it shows in the body.
Morning Breath
30 seconds of intentional breathwork before every session. Lowers cortisol and centres your focus before you lift a single weight.
Daily Affirmation
A powerful statement with every session. Three phases, three themes — Roots, Strength and Rise. By Week 6 these become how you actually think.
Journaling Prompt
Two minutes after every session. The woman who finishes Week 6 will know herself differently to the woman who started Week 1.
ELEVATE is built
for this woman.
ELEVATE is for you if…
- You're a woman over 35 who feels like your body has changed
- You're in perimenopause or menopause and want real, science-backed answers
- You've been training hard but not seeing the results you expect
- You want to build real strength without a gym or complicated equipment
- You want to understand the science — not just follow instructions
- You're ready to invest 30–50 minutes a day in yourself for six weeks
- You want a method, not a quick fix
What you need
- A set of dumbbells — light, medium and heavy if possible
- A kettlebell OR a heavier dumbbell for swings (full guidance provided)
- A mat
- A pair of trainers for your daily walks
- 30–50 minutes per training day
- Consistent willingness to show up for six weeks
- No gym required — everything is home-based
Sound like you? Then ELEVATE was made for you.
Existing Pepper Hustle members get automatic access — just log inWe've got
answers.
Choose your
path in.
Join as an ongoing Pepper Hustle member and get ELEVATE plus everything else — or buy ELEVATE as a standalone six-week programme with no subscription.
- Full ELEVATE six-week programme
- 200+ on-demand workouts
- 500+ family-friendly recipes
- Wellness & mindset content
- Supportive member community
- 7-day free trial · Cancel anytime
- Full ELEVATE six-week programme
- 200+ on-demand workouts
- 500+ family-friendly recipes
- Wellness & mindset content
- Supportive member community
- 7-day free trial · Cancel anytime
- Full ELEVATE six-week programme
- Private coaching dashboard
- Progress tracking & check-ins
- Direct access to Lynne
- Complete at your own pace
- No ongoing subscription
How it
works.
Choose your option and join
Select the plan that suits you. Complete registration in under two minutes and access your dashboard immediately.
Choose your track
Beginner (3 days/week) or All Others (5 days/week). Both tracks are inside the same programme — follow the sessions marked for your level.
Complete your Starting Point
Before Week 1 begins, capture your starting measurements, energy levels and goals. This makes your Week 6 check-in genuinely meaningful.
Follow your daily sessions
Each day a new session unlocks on your dashboard. Video-led, clearly structured, with nutrition tip, science snippet and mindset practice.
Hit your daily 10,000 steps
Track inside your dashboard each day. The streak builds visibly — and missing it starts to feel worse than doing it. That's the habit forming.
Check in at Weeks 2, 4 and 6
Three milestone moments to measure progress beyond the scale — energy, strength, sleep, confidence. The real results.
"Six weeks from now, you'll either be glad you began — or wishing you had."
You do not need to be perfect. You do not need to be ready. You simply need to begin. ELEVATE will meet you exactly where you are and take you somewhere better.
Existing Pepper Hustle subscribers get automatic access — log in to join for free.
* ELEVATE standalone is non-refundable once purchased · * Not included in 7-day free trial
Support: info@pepperhustle.com · Mon–Fri 9am–5pm GMT