The 90 day plan challenge

Sep 6, 2020 | Physical Wellbeing

Follow me as I take on the 90 day plan; an online exercise & nutrition programme designed for women in the menopause.


I think my friends will tell you, I’m not one for high impact cardio workouts, I’m not a gym bunny and I do love a takeaway curry.
Wouldn’t class myself as totally unfit, (I’ve been practising pilates once a week for about 5 years now, and I can take on a 10 mile walk in the countryside no problem), but I have noticed over the last few years, that the weight is beginning to creep up, and seems to be harder to shift. Layer onto that perimenopause symptoms of heightened anxiety, bloat and achy joints and I’ve known in the back of my mind that I really need to do something about it. But what?

When Liv Francis, a member of The Midlife Hub, told me about the 90 day plan she’d recently launched, I was intrigued. Liv is truly a force of nature, with over 30 years experience in the health and fitness industry, and her passion for helping women thrive during the menopause transition just shines through when you talk to her.

In full disclosure, I did procrastinate for about 3-4 weeks. What if it was all too much commitment? Could I change my own eating habits when feeding the family? Would it really make any difference anyway? Will I be allowed any cheese? (cheese is my weakness)But then I’ve decided to take my own medicine (I’m always banging on about how bad ‘we’ all are at asking for and accepting help, and getting out of our comfort zones), so I decided I was going to do it.

I’ll be charting my progress over the weeks, (the good, the bad, the ugly), how the plan works, and sharing what I’ve learned along the way and keeping you up to date with my progress.

As it says on the tin, it’s a 90 day online programme, that you follow along in your own time, at your own pace.Liv has designed the course for women in perimenopause and menopause, who are frustrated with the ‘plateau’ they find themselves in


Week 1. Getting Started on the 90 day plan

I started by signing up for the course at Menopause Lifestyle
And received my login and password to the members areas where you have your own personal profile, and can access all the resources you need to complete the course.

Liv then contacted me to set up an initial consultation. This was a quick 20 minute call where Liv explained how the course works, what to expect and asked me about my goals and what I wanted to get out of the whole experience.

I was still a bit apprehensive about the exercise commitment, but Liv explained that everyone starts with its 15-20 minutes of ‘beginner level’ workouts, that she recommends you do 5 times a week. You can follow along at a time that suits you, on the days of the week that suit you.
As your fitness level improves, these workouts increase in duration as the course progresses (the videos are broken down into sections as month 1, 2 and 3, so you can follow along depending where you are in the process).

On the members portal Liv has created an introduction video on ‘how it works’, and you have access to the work-out videos, the meal planner and recipe book.

Again, the meal planner is broken down by month for you to follow along as you progress. There’s a simple ‘before you start’ section, taking you through what to expect, and hints and tips as you get started.

What I particularly liked about meal planner was you are encouraged to plan two ‘re-feeds’ (meals that you love and enjoy) per week. One mid-week and one at the weekend. These can be a meal of food that you crave. Liv explains that its incredibly important to include re-feeds into your plan. If you miss them out you may not be able to ‘stick to the plan’ and consequently end up binging which can damage your metabolism and your overall hormone balance.

The Meal planner includes a recipe book full of meal ideas for breakfast, lunch and dinners – and snacks.

My final step was to join the private facebook group. This is optional but it’s a way to connect with other women doing the course, share your own successes / challenges, stay motivated and keep up to date with news and updates.


So that’s it. Set up completed. Really nothing else to procrastinate about. Time to get started.

I’ll be updating my progress over the weeks, so you can follow along and see how the 90 day plan is working out for me.


More about Livia Francis.

After 31 years in the health and fitness industry Livia has diversified part of her business into advising women on menopause, and created Menopause Lifestyle Solution and her 90 day plan. Menopause is prevalent, topical and vital to ‘understand’ with women being an ever-increasing percentage of the workforce, at all levels of business.

Government menopause health coaching projects are part of Livia’s vast array of services as well as hosting regular TV ‘health news’ with Latest TV. Livia is a Podcast host, blogger and vlogger & writes editorial content for ‘Sliver Magazine’. Livia also presents the “Menopause Minutes’ – a YouTube series discussing symptoms of menopause, and how to ease them naturally.

Livia is currently hosting online and countrywide workshops in menopause exercise with her team of menopause ambassadors.

Livia has five titles in the competitive fitness world and is a Pro-athlete and coach.



90 Day Plan Disclaimer:
This article is not intended as a substitute for professional medical advice and diagnosis and does not constitute medical advice. If you are concerned about any change in your mental or physical health you should contact your health professional straight away.


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