Own your next chapter.
A conversation on hormones, strength, nutrition, and navigating midlife with confidence.
Thursday 21 May 2026, 9:00 AM – 11:00 AM
The Living Café, Bukit Timah
In partnership with Physio Down Under & Balanced Living Asia
You’re not imagining it.
Your body is changing, and you deserve to understand why.
For many women, their 40s and beyond can feel confusing.
Energy levels shift. Recovery feels slower. Sleep changes. Mood fluctuations appear unexpectedly. Strength feels harder to maintain. Weight distribution changes. Confidence in the body can quietly decline.
Yet many women are left trying to navigate this phase alone, piecing together fragmented advice across fitness, nutrition, hormones, and wellness without a clear, connected way forward.
This event was created to change that.
Own Your Next Chapter.
A women-first morning designed to help you better understand your body, your health, and your next phase of life.
Bringing together perspectives across women’s physiotherapy, nutrition, internal health, and strength training, this experience is designed to help women:
Better understand the changes happening during perimenopause and menopause
Learn how hormones influence energy, muscle health, recovery, confidence, and longevity
Understand how nutrition can better support the body during this phase
Explore the role of strength training and movement in supporting long-term health
Feel supported through honest conversations and practical guidance
Connect with other women navigating similar life transitions
This is not about fear, restriction, or “anti-aging.”
It’s about helping women feel informed, empowered, and strong in the years ahead.
Quick overview of what we’ll explore
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Hormonal changes can influence far more than reproductive health alone. We’ll explore what may be happening beneath the surface and why many women suddenly feel “different” during midlife.
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Understanding pelvic health, movement patterns, recovery, and how women can continue to move confidently and safely through every stage of life.
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How nutrition needs evolve during this phase of life, including practical approaches to supporting recovery, hormones, energy levels, and overall wellbeing.
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Why muscle health matters more than ever during perimenopause and menopause — and how strength training can support confidence, energy, metabolism, and longevity.
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Moving away from extremes and towards realistic, supportive strategies women can actually sustain long term.
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A new conversation around aging, one focused not on shrinking ourselves, but on building resilience, capability, confidence, and long-term health.
Meet our speakers
Monica Donaldson
Women’s Health Physiotherapy & Co-Founder of Physio Down Under
Monica helps women better understand and support pelvic health through every phase of life. Her work focuses on movement, recovery, pelvic health, confidence, and helping women feel empowered in their bodies again.
Why your body feels different now
A practical and eye-opening conversation around:
hormonal shifts during perimenopause & menopause
pelvic health and core changes
why joint pain, stiffness, urinary urgency, brain fog, and fatigue can suddenly appear
the connection between hormones, posture, movement, and recovery
simple ways to better support your body through this phase
Including:
✔ interactive audience moments
✔ self-check tools women can take home
✔ simple breath & pelvic floor connection techniques
Jessica Woodruff
Women’s Health & Performance Nutritionist, Balanced Living Asia
Jessica focuses on evidence-based nutrition strategies that support women’s energy, hormones, recovery, and long-term wellbeing. Her approach combines science with practical, sustainable nutrition for everyday life.
Why what worked before isn’t working now
A grounded and relatable session exploring:
why energy, metabolism, and recovery can change with age
the connection between hormones, gut health, and nutrition
why women often feel more inflamed, fatigued, or sensitive to certain foods
practical nutrition strategies for energy, strength, recovery, and longevity
how to nourish the body without restriction or overwhelm
Including:
✔ a guided walk-through of the event menu
✔ protein-first nutrition principles
✔ realistic nutrition strategies women can actually sustain
Meena O’Mahony
Founder of Infemniti & Women’s Strength Coach
Meena founded Infemniti to create a more supportive and empowering approach to women’s strength training. Through functional fitness and strength-based coaching, she helps women build confidence, resilience, energy, and long-term health.
Strength is non-negotiable in this chapter
A practical and empowering session on:
how women should approach strength training differently through midlife
why muscle, power, and bone health matter more than ever
how to train safely and progressively without burnout or intimidation
the biggest reasons women quit training, and how to avoid them
how strength supports confidence, longevity, independence, and everyday life
Including:
✔ cycle-aware training insights
✔ safe progressions for power & impact work
✔ a realistic 12-month roadmap for sustainable strength
✔ practical movement patterns women can start immediately
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Women who are:
navigating perimenopause, menopause, or postmenopause
feeling different in their bodies and wanting clearer answers
looking for sustainable approaches to strength and wellness
wanting to better understand hormones, movement, nutrition, and longevity
seeking a supportive, non-intimidating community
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A clearer understanding of your changing body
Practical strategies you can apply immediately
Greater confidence around movement & strength
Realistic nutrition guidance for midlife
A sense of support, connection, and community
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This isn’t just a wellness talk.
Throughout the morning, attendees will experience:
meaningful conversations with women navigating similar life stages
a protein-forward brunch curated with longevity and nourishment in mind
guided discussion prompts
practical take-home resources
a welcoming, supportive environment designed for connection
Why this event mattersWomen are finally beginning to speak more openly about perimenopause, menopause, hormone health, and longevity. But many are still overwhelmed by conflicting advice.
This morning is about creating a clearer, calmer, and more connected way forward, one that brings together movement, health, nutrition, education, and community in one space.
No extremes. No intimidation. No shame around aging.
Just better conversations, practical support, and a stronger chapter ahead.
Event details
Some conversations are easier with a friend.
If you’ve been wanting to come but didn’t want to walk in alone, bring someone with you.
A friend, sister, colleague, or someone who’s also navigating this season of change.
Includes a protein-forward brunch, expert-led conversations, practical take-home strategies, and a warm women-first space to learn, move, and connect.
Thursday 21 May 2026
9:00 AM – 11:00 AM
The Living Café, Bukit Timah
$40 for the brunch (pay via the website or directly to the cafe)
“This isn’t about doing more.
It’s about doing what works for your body now, so you can feel stronger, more balanced, and fully enjoy what’s ahead.
We can’t wait to welcome you.”
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PAST EVENTS
Strength after 35: What’s happening to your body and How to train smarter
International Women’s Day Session
17 March 2026 | 10am
Park Natura Function Room 2, Singapore 659765
Strength Isn’t Just Built. It’s Supported.
On the 17th of March, we brought together a group of 12 women in Singapore.
No expectations. No pressure. Just a space to talk, openly and honestly, about something most women experience, yet very few fully understand: pelvic health.
Hosted by Infemniti and facilitated by Physio Down Under, the session quickly moved beyond theory. What surfaced was something far more important.
A realization.
Most Women Are Training Without the Full Picture
Across the room, there was a shared experience. Women who were active, consistent, and committed to their fitness, yet quietly navigating symptoms they didn’t fully understand. Leaks when skipping. Discomfort when running. A subtle loss of control during high-impact movements. Not enough to stop training. But enough to change how they moved.
And over time, those adjustments became habits. What stood out most wasn’t the presence of these symptoms.
It was the absence of education around them.
The Pelvic Floor: The Foundation No One Talks About
Pelvic health is often positioned as something relevant only after pregnancy. But in reality, it underpins everything. It is responsible for managing pressure within the body, stabilizing the core, and supporting movement across almost every form of exercise.
When functioning well, it works seamlessly in the background. When it doesn’t, it shows up in ways that are often misunderstood.
A hesitation before jumping.
A reduced ability to generate power.
A lack of confidence in movement.
And yet, most women have never been taught how to engage or support it.
Why High-Impact Movements Matter More Than You Think
The conversation became particularly real when we looked at everyday training movements, things many women are already doing.
Take jump rope, for example. It’s often seen as a simple, effective cardio tool. But every jump creates repeated impact and pressure through the pelvic floor. Without the right coordination and strength, this can lead to leaks or discomfort over time.
Then there are box jumps. Explosive. Powerful. Demanding. But also one of the clearest examples of how pressure is generated in the body. It’s not just about getting onto the box. It’s about how you land, how you absorb force, and whether your body is able to manage that pressure effectively. Without that control, the body compensates.
And finally, running. Perhaps the most common, and most overlooked, example. With every stride, there is a constant cycle of loading and impact. Over distance, this becomes significant. For many women, this is where symptoms first appear, often dismissed as something they simply need to “manage.”
But these are not isolated issues. They are signals.
What became even more eye-opening was how much of pelvic health is shaped outside of workouts. Small, everyday behaviours, rarely questioned, play a significant role.
Rushing to empty the bladder, often seen as efficient, can disrupt the body’s natural coordination over time. Going to the toilet “just in case” trains the bladder to signal urgency too early, while delaying the urge, particularly for bowel movements, places additional strain on the system.
Even something as common as sitting on the toilet for extended periods, often scrolling on a phone, creates unnecessary downward pressure. These are not extreme behaviours. They are normalised habits.
But they matter more than we think
It’s Not Just Training. It’s Daily Habits.
Rethinking Strength: It Starts From Within
What became clear is that strength training, when done with awareness, can be one of the most powerful tools for supporting pelvic health.
It builds resilience.
Improves coordination.
Enhances control.
But without understanding the foundation, it can also reinforce patterns that don’t serve the body long-term. This is where the shift needs to happen.
Not in doing more. But in understanding more. Because real strength is not just about output.It’s about how well your body is supported, under pressure, under load, and over time.
The Gap We Can No Longer Ignore
We are living in a time where women are more active than ever. They are lifting, running, training, showing up consistently.
But they are also navigating fatigue, hormonal shifts, and physical changes, often without the knowledge or support to do so effectively. The expectation is to keep going. The reality is, many are doing so without the right foundation. And that’s where the gap lies.
What Changed That Day
As the session unfolded, the conversation moved from uncertainty to understanding. From isolated experiences to shared realities. And with that came a sense of relief. Because when women begin to understand their bodies, they begin to trust them again. They move differently. They train with intention.
They feel stronger, not just physically, but mentally.
This Is Just the Beginning
This session was never meant to be a one-off.
It marks the beginning of a broader shift, towards education, awareness, and conversations that truly support women in how they live, train, and feel.
Because women’s health deserves more than general advice.
It deserves depth.
It deserves clarity.
It deserves to be understood.
Meet the Speakers
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Tamara Gerdis
CO-FOUNDER, PHYSIO DOWN UNDER
Tamara Gerdis is a physiotherapist and co-founder of Physio Down Under. With extensive experience in pelvic, obstetric and gynaecological physiotherapy, she is passionate about helping women better understand their bodies and regain strength and confidence through specialised pelvic health care and movement. -
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Monica Donaldson
CO-FOUNDER, PHYSIO DOWN UNDER
Monica Donaldson is a physiotherapist and co-founder of Physio Down Under, Singapore’s first dedicated pelvic health physiotherapy clinic. With decades of experience in women’s health physiotherapy, her work focuses on pelvic health, pregnancy and postnatal care, and helping women move with confidence through every stage of life. -
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Cathie Cocqueel
FOUNDER, BECAUSE - MOVEMENT
Cathie Cocqueel is the founder of Because - Movement, a Singapore-based initiative that uses sport to bring communities together and raise funds for charitable causes. Alongside her global career in design leadership at global companies, she has spent nearly a decade building volunteer-led fitness initiatives where every session supports meaningful social impact.
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Meena O'Mahony
FOUNDER, INFEMNITI
Meena is a strength coach and the founder of Infemniti, a platform supporting women navigating midlife, career, and motherhood through strength training. With a background in global marketing and a deep passion for fitness, she helps women build strength, resilience, and confidence through practical, evidence-based training that supports long-term health.
About the Organisations
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Physio Down Under
Women’s health physiotherapy specialists
Physio Down Under is a Singapore-based clinic led by women’s health physiotherapists specialising in pelvic health, pregnancy and postnatal recovery, and midlife transitions. Their work supports women through hormonal shifts, load management and movement rehabilitation with evidence-based care.
During this session, they will unpack how pelvic health, connective tissue changes and menopause-related shifts impact strength, performance and recovery and what women need to know before returning to or progressing in training.
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Infemniti
Women-focused strength and performance programming
Infemniti is a women-focused strength community supporting women 35+ to train with clarity and confidence. Built around progressive strength training and midlife physiology, Infemniti bridges education and practical programming to help women build muscle, protect bone density and sustain long-term resilience.
At this session, Infemniti will connect physiology to real-world strength training, translating what happens inside the body into clear, actionable movement guidance.
Some key concepts
How Hormonal Shifts Affect Muscle and Bone
From our mid-30s, gradual hormonal changes begin to affect muscle maintenance, bone density and recovery. Understanding these shifts allows women to train proactively and protect long-term strength.
Pelvic Health Under Load
Pelvic floor function is essential for stability and performance. Increased load and impact can affect core integrity and confidence in training.
Why Progressive Resistance Training Matters
Strength training is one of the most effective tools for preserving muscle, supporting bone density and maintaining metabolic health. Structured progression is key to avoiding plateaus and maintaining resilience.
How to Adapt Training After 35
Training after 35 isn’t about doing less, it’s about training smarter. We discussed recovery, load management and how to align programming with your body’s changing needs.
You’re Most Welcome to the Next Conversation
We’ll continue to create spaces like this, where science meets real life, and women are given the tools to understand their bodies properly. Because strength isn’t just something you build. It’s something you support, every single day. And that starts from within.