Movement for Millennials – the Female Only Wellness Programme Made for 30+ Bodies, Lifestyle and Mindsets

Today marks the launch of seasoned fitness trainer, Sarah Mariko’s, new wellness community platform – MOVE with Mariko – which is entirely tailored to 30-40 year old women, their bodies and unapologetic choice of lifestyle.

One of the first Barry’s Bootcamp trainers employed in London, and now based in LA, Mariko has spent over a decade teaching women of all ages, observing extreme fitness fads come in and out, as well as unrealistic expectations about how a woman should look and act. A pressing need was clear for guidance for 30+ women which included specific and targeted movements for the maturing body, forgiving nutrition plans and practical, but, most importantly, fun fitness programmes which encourages letting your hair down.

Mariko decided to remedy this with MOVE with Mariko, a new app which is built around the ‘30 for 30’s’ principle – 30 minute daily workouts for busy women juggling work, family, friends and society pressures; 30 day fitness challenges; 30 minute easy-to-make recipes, as well as an online community discussion area where the group also meet IRL and socialise.

The workouts are informed by latest research, including the recent Schmidt Heart Institute paper in California March 2024, which outlines the need for tailor made fitness for female anatomy. Combining this with Mariko’s own experience and observations on how female bodies change with age, the MOVE programme helps target problem areas specifically for 30- 40 year old women.

Some examples from her programme:

THE 360 GLUTE

The glutes are a well covered area with constant social media noise around the ‘bubble butt’, but Mariko champions realistic, strength based work with 360 degree exercises to principally improve movement and lifestyle with the side benefit of a naturally pert glute area.

Combining vertical movements, horizontal and hip abduction exercises targets the muscles which help us move everyday from all angles. These hip abduction exercises, which build up the gluteus medius are important not just to create a round, ‘peachy’ backside, but for knee and hip health, which is also crucial in our 30’s.

On the app Mariko offers exercises across moving in all directions. Vertical: squats, romanian deadlifts, bulgarian split squats; Horizontal: hip thrusts and single leg glute bridges and Hip abduction: banded clamshells and lateral raises – all of which don’t need heavy gym weights to be effective, so are perfect to do from home with less equipment.

Being a runner, Mariko also recognizes the importance of the glutes not just to look good, but for performance when working out and to make everyday tasks easier.

BASAL METABOLIC BOOST

As we get older, we lose bone density and muscle mass, known as sarcopenia. Women suffer especially with this, as they go through more dramatic hormonal changes than men – oestrogen, testosterone and growth hormone levels decline and you can lose as much as 3- 5% of muscle mass after the age of 30. If your muscle mass decreases, your basal metabolic rate will also decrease (this is how much energy or calories your body uses to just ‘exist’ each day). Resistance training or strength training builds and maintains muscle mass and keeps the basal metabolic rate up.

Squats, deadlifts and rows are particularly important to strengthen your posterior chain and help prevent lower back pain that starts to creep in in your 30’s.

BIG COMPOUND BLITZ

In our 30s onwards we have less time. Women are working hard, sometimes with families to look after, and don’t have the same schedule as they did in their 20s. Instead of focusing on longer workouts which a lot of us don’t have time for, shorter workouts allow us to focus on the intensity of each session creating consistency over time, but also a sense of achievement each day.

In the app, Mariko has a variety of daily classes to target different fitness areas – strength training to improve quality of life as well as cardio for cardiovascular health. But something many miss out is focus on big compound movements such as deadlifts, squats and thrusters (squat – press) to build strength that incorporate several muscle groups. The large compound moves help with balance and increasing overall strength.

It also helps us get the most out of 30 minute workouts, as big compound movements use more energy and burn more calories, as well as improve intermuscular coordination, so the body works together better.

Mariko said: “I am passionate about making ALL women feel healthy, empowered and confident.

Whether you are a new mum getting used to the changes in your body or needing a quick workout to coincide with baby’s nap or a single mid 30s manic with a hectic work schedule and sick of everyone pushing you to look and act a certain way.

We can all put aside 30 minutes in our day and my 360 platform aims to help target every part of your changing body. Sustainability and consistency is what we are striving for and 30 minute workouts allows us to do this. After 5 days of training, I also actively encourage everyone to let off steam – indulge in alcohol and party! My clients have been telling me for years they love my short and sharp training classes and how I don’t scorn them for letting their hair down – I call it “work out then out out…”

Vanessa White, The Saturdays, commented: “I have been training with Sarah for years – I trialed the new app and it’s already in sync with my busy schedule. The sessions really target the parts of my body I feel need strengthening with age – I love the Bunda ones – it breaks fitness down into achievable 30 minute chunks each day.”

As part of 30 for 30’s, Mariko also features 30 recipes to choose from, designed for the millennial body and to enhance the workouts. Inspired by the fitness movement ‘exercise snacking’ – consistent short bursts of exercise – she also encourages quick snacks and meals which are convenient and bring joy. Recipes such as red lentil, spinach and coconut dahl or creamy salmon pasta make for the ultimate ‘girls dinner’ – healthy, but not depriving yourself. A glass of wine or two is also encouraged and she has some low calorie cocktail options on the app.

To celebrate the launch, Mariko is partnering with social app, Reclip, and hosting a house party-come-movement gathering this summer in LA.

Sign up via Mariko’s Instagram – Mariko.body.