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Kate Rowe-Ham

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 Author & Menopause Wellbeing Coach

• Founder of the Exercise and Wellness App: Owning Your Menopause

• Level 3 Personal Trainer

• Best-selling Author of 'Owning Your
Menopause: Fitter, Calmer, Stronger in 30 Days


Kate Rowe-Ham is a Women's Health Coach with a particular interest in menopause fitness and nutrition. She is also the founder of the exercise and wellness app: Owning Your Menopause and author of the bestseller Owning Your Menopause: Fitter, Calmer, Stronger in 30 Days.


Kate is passionate about educating women on how to exercise and nourish their bodies at this time. She wants to educate women on the benefits of movement and diet so they can see how these play a fundamental role in managing many of the symptoms associated with menopause.

Qualifying as a level 3 Personal Trainer later in life, raising her three children and experiencing her issues with perimenopause have given Kate a unique insight into how isolating this journey can be. It is noted that in midlife, a woman’s needs fall by the wayside as we often juggle many balls. Kate knows first-hand that the debilitating effects of menopause can leave women feeling overwhelmed,
invisible, and anxious, and she is on a mission to empower and educate to give women the opportunity to see this can be a time to thrive.


As a trusted expert in her field, Kate has become the ‘go-to’ Personal Trainer known for her specialised approach to ensuring women receive the correct evidence-based information on how to train effectively and nourish their bodies through menopause. She believes that so many women miss out on optimising their midlife and menopause experience due to not understanding how to adapt their lifestyle during this phase. She wrote 'Owning Your Menopause: Fitter, Calmer, Stronger in 30 Days' which was published on December 28th 2023 and is already Amazon's number 1 best selling book in Bodybuilding & Powerlifting with 4.7 star ratings.


Kate is encouraging women to reframe their mindset from always seeing movement as a punishment and aiming for the aesthetic benefits to educating women to appreciate the benefits exercise has on their heart, bones, joints, muscles, brain, and mental health.

Kate credits much of her success and that of the OYM program to understanding and recognising the adverse effects alcohol has on our hormone health and its role through menopause.

Over the years, Kate has worked with well-known brands such as Sweaty Betty, Nike, Lucozade Sport, Fatface, and JD Williams. She has been featured in several press articles and publications, including The Times, Women's Health, Fit & Well, Women’s Fitness, Prima, Liz Earle Wellbeing, Good Housekeeping, Woman & Home, and Coach to name but a few. She has also been a podcast
guest with Wild Nutrition, Creative Impact, This Is Nessie, Sober Dave, Lawrence Price, and Gaby Logan’s The Mid Point and has appeared on Channel 4’s Sunday Brunch and BBC News. Currently, Kate is the Energy Field Director at Big Retreat Wales, and one of her favourite things is to speak at wellness events across the country to empower women to own their menopause.

Recognising that there has been a lack of support and education for women in this demographic led Kate to spearhead the creation of the Owning Your Menopause App. This offering provides a platform that reshapes what training means to women going through menopause. Through in- depth research, self-testing, coaching, and refinement, Kate is providing women with the much-
needed information and support she would love every woman to know that they have the potential to be strong in mind and body regardless of their starting point and that with the proper support, they can embrace menopause and midlife. Kate aims to help women find a healthier lifestyle, giving them the tools they need to adopt a sustainable approach to exercise.

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