1-2-1 personal training designed to empower women to take control of their health and lifestyle. With women’s health long overlooked in scientific research, HerBioFlow harnesses the latest data to create personalised, science-backed programmes that make self-care fun, engaging and challenging — leaving you energised and stronger after every session.
What HerBioFlow is about……Making fitness simple and engaging
Life is busy and keeping fit can feel like another chore. Enjoy 1-2-1 personal training sessions that are tailored to your goals, with no session the same.
…Overcoming barriers to losing weight
Healthy eating doesn’t need to be complicated. Working together we can modify your diet to meet your needs.
…A strong partnership – achieving your goals together
You are not alone. I am here to support you during your journey to achieving your health goals.
…Managing stress
We live in a world where it’s hard to avoid stress. However, there are effective techniques we can explore to help you look after yourself when you're stressed or worried.
…Optimising sleep hygiene
How well you sleep can impact your wellbeing. We all have individual sleep patterns, which can change as we age, and it's essential to find what works best for you.
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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.
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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.
Outcomes you can see and feel
“I would highly recommend Rugina! She created a very comfortable environment for working out and is extremely professional and supportive. Her wealth of knowledge of the body and health is evident, and her motivation enables you to push yourself to go further. She really goes above and beyond, taking the time to complete research between sessions to provide suggestions on how to improve specific health issues, which was greatly appreciated! ”
“If you’ve never had personal training before and are wondering if it’s for you – definitely try a session with Rugina! She is so kind and knowledgeable and will help you achieve your goals. She varies her sessions so there is always something new to try. Working out with Rugina made me feel strong and confident! Rugina also used her biology background and the latest research to tailor the exercise around each stage of my menstrual cycle. Previously when I’ve tried to get more into exercise, I’ve managed to stick to a plan for 3 weeks but took a week off for my period and then struggled to get back into it. With Rugina, I learnt how my hormone changes impact my body and the types of exercise I should do. She also helped me set reasonable plans for exercising in between our sessions. ”
Get in touch
Email: HerBioFlow@gmail.com
Phone: 0730 711 1731
Location: Manor Road, South Norwood, SE25 4TA