FAQs

HerBioFlow is great for women of all ages and training levels who want support to stay on track with their fitness and wellness goals while juggling all of life’s other demands! We all lead busy lives that can include studying, working, raising children, caring for elderly parents, maintaining a home while also trying to carve out some space and time for self-care. HerBioFlow seeks to provide the space and time dedicated to this care by providing a programme tailored to you that is fun, engaging and also challenging, allowing you to release those happy-inducing endorphins and leave each session feeling empowered.

Women’s health has been under-represented in scientific research and governing body guidelines are based on male-dominate data [1]. Research relevant to women’s health is rapidly evolving and keeping current is a key priority of HerBioFlow in order to adapt individual programmes for women who are at different stages of their life.

Additionally, women are at greater risk of developing musculoskeletal conditions versus men and strength and endurance training have been shown to reduce this risk [2–4]. However, a recent study identified barriers that women face when exercising, such as the gym environment discouraging women from entering the space where strength equipment is located, they may feel self-conscious exercising with others, have limited knowledge of strength training techniques, and a lack of supervision or routine can reduce adherence to training routines. These barriers can prevent women from using certain fitness equipment, reduce their participation in certain activities, and even lead to complete avoidance of exercise environments. HerBioFlow aims to provide a safe environment for women to exercise, acquire the training strategies required to grow stronger and fitter, and receive support and encouragement along the way to help them be the best version of themselves.

1. Pandit A, et al. Data Informing Governing Body Resistance-Training Guidelines Exhibit Sex Bias: An Audit-Based Review. Sports Med 2023;53:1681–1691.

2. Koshy FS, et al. Exercise Prescription and the Minimum Dose for Bone Remodeling Needed to Prevent Osteoporosis in Postmenopausal Women: A Systematic Review. Cureus 2022;14:e25993.

3. Vasudevan A and Ford E. Motivational Factors and Barriers Towards Initiating and Maintaining Strength Training in Women: a Systematic Review and Meta‑synthesis. Prev Sci 2022;23:674–695.

4. Watson SL, et al. High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: The LIFTMOR randomized controlled trial. J Bone Miner Re. 2018;33:211–220.

Yes, I have completed my Pre- and Post-natal qualification and welcome pregnant clients. I simply ask that you have clearance from your doctor, and you do not have any contraindications to exercise when you engage my services. Workouts will be created to meet your needs based on your stage of pregnancy.

Yes. Sessions will be held in a private, undisturbed space. As someone with Muslim female family members, I understand the specific needs and challenges they face. Finding suitable, accessible environments for Muslim women has been difficult, especially for older family members. This challenge inspired me to become a personal trainer, so I could better support them and other Muslim women.

I have the following certificates:

-Level 2 gym instructor

-Level 3 Personal trainer

-Level 3 Pre- and Post-natal

My academic background is heavily based on life sciences, and I have a PhD in neuroscience. Over the last 12 years my work has involved researching many different therapy areas and understanding how different diseases can impact patients and their quality of life. At HerBioFlow, the aim is to utilise this knowledge to help engage clients in a training programme and positive lifestyle changes that can lower the risk of future ailments.

Yes, progress is tracked monthly so this will depend on the package you chose. This will also be governed by your goals and how best to track progress. During the first session we will discuss feedback obtained from a lifestyle assessment questionnaire which is designed to help me understand your stress levels and sleeping habits, your work/life balance and your individual goals. Based on the information provided, a personalised training programme will be created, with an aim to engage and challenge you in an effective and efficient way. We will have monthly re-assessments to fine-tune any changes required to the programme to ensure your adherence without feeling overloaded.

Prior to your first session, a questionnaire will be sent to assess your lifestyle to help me understand your fitness and stress levels, eating and sleeping habits, work/life balance and the goals you’d like to focus on together. Based on the information provided, a personalised programme will be created, with an aim to engage and challenge you in an effective and efficient way. During your 1-2-1 sessions, expect motivating workouts that are designed to make you feel stronger and confident in your abilities, with a few fun cognitive challenges thrown in to also engage your mind! Please arrive on time for your session with your training gear on and ready to move! Please provide any information you feel is necessary to safely execute your training for that day (such as injuries, feeling tired, etc.). Each session lasts 55 minutes and will be conducted barefoot.

Sessions will take place on Manor Road, South Norwood, SE25 4TA and there is free parking after 5 pm and on Sundays and plenty of free street parking close by on Regina Road and Albert Road.

You may cancel up to 24 hours before a session. If you are late to cancel or are a no show for your scheduled appointment, you will be charged the full visit.

Life happens. We are all impacted by circumstances that are beyond our control which can impact our life plans. Each situation is unique and therefore can be discussed and an agreement made.

This service is currently unavailable, and only solo sessions are on offer.