Prime Strength — Menopause Strength Training

What Happens to Women's Hormones in Perimenopause?

Surpass Fitness Custom Programs Now Available

Fully customised program, designed around your schedule, time and goals.
Surpass Fitness 360 Philosophy

The 360° Philosophy

At Surpass Fitness, we believe health should be approached from every angle. Strength training alone is powerful, but real long-term health comes from the combination of four essential pillars working together: Strength, Nutrition, Sleep, and Mindset.

Strength

Builds confidence, capability, and resilience. A stronger body allows you to move better, prevent injury, and handle the physical demands of everyday life.

Nutrition

Fuels performance, energy, and health. What you eat provides the energy your body needs to train, recover, and function well.

Sleep

Restores recovery, growth, and function. Quality sleep is when the body repairs muscles, regulates hormones, and prepares for the next day.

Mindset

Drives consistency, discipline, and focus. Long-term health is built through habits. A strong mindset helps you stay consistent even when motivation fades.

When these four elements work together, they create a complete system for long-term strength, health, and quality of life. We focus on all four pillars to help you build a stronger body, mind, and life.

Surpass Fitness Assessment

Stronger for Life

Strength training is a form of exercise that focuses on building muscular strength, endurance, and power by using resistance. This resistance can come from free weights, resistance bands, machines, or even body weight. Unlike cardio-focused workouts, strength training enhances muscle mass, boosts metabolism, improves bone density, and enhances overall health at any age.

  • Certified Professional Trainers
  • Private Studio with Modern Equipment
  • Customized Training Programs
Trainer

Meet Natsumi

  • Certified Personal and Group Fitness Trainer
  • Certified Pregnancy and Post Partum Exercise Coach.

I am not here to count reps. I'm here to build strong, capable humans.

I coach strength training in Waikanae - helping everyday people become stronger, more confident, and more resilient.

I specialise in coaching adults at all stages of their fitness journey:

  • Foundational strength
  • Proper technique and progression
  • Strength and conditioning
  • Free-weight and functional training
  • Custom goals and programming
  • Longevity-focused training
  • Post-partum and menopause navigation

Strength is a skill. And like any skill, it must be coached to maximise its potential.

  • Personal training times by appointment
  • Call 022 078 6122 to get started
Lifting Weights

We Surpass

SURPASS FITNESS is a private studio providing tailored personal training and small group fitness sessions. There is no contract to sign. Book sessions to a schedule that works for you.

Regular physical activity and a healthy diet are essential for overall health and wellbeing. We approach training as a lifestyle enhancement including exercise, nutrition and mindset.

Fitness should be fun and sustainable, so we create customised workout plans that fit your individual needs. If you're ready to start your fitness journey, let's chat!

Session Options

Strength Coaching

$80 for 50 minutes

One on one private training with customized workout plans hit your goals.

  • Private space to focus on your workout
  • Regular progress tracking and program adjustments
  • Nutrition guidance and meal planning support
  • Flexibility and mobility assessment
  • Form correction and technique improvement
  • Recovery and injury prevention strategies

Group Sessions

$25 Single / 10 Pass $220

Join the squad. Increase strength and conditioning. Intensity adjusted to your level.

  • Strength training with free weights and more
  • Conditioning
  • Supportive and motivating group atmosphere
  • Expert instruction and form guidance
  • Progressive workout programs
  • Regular fitness challenges and events

Inner Strength Project

$80 for 50 minutes

The INNER STRENGTH PROJECT helps postpartum women rebuild and regain confidence in their body by learning awareness and developing techniques for control of their core.

  • Improved Posture and Core Stability
  • Prevention of Pelvic Health Issues
  • Enhance Physical Performance
  • Breathing
  • The Pelvic Floor
  • Core strength and pressure management
  • Posture

Session Timetable

Time MondayTuesdayWednesdayThursdayFriday
6:30 AM
Group Session
Strength and Conditioning Circuit
Group Session
Strength and Conditioning Circuit
10:00 AM
Group Session
Women Only Strength and Conditioning
11:00 AM
Prime Strength
Menopause Strength Training
12:10 PM
Group Strength
Barbell Focused Strength Training
Group Session
Strength and Conditioning Circuit
Group Session
Strength and Conditioning Circuit
Group Session
Women Only Strength and Conditioning
6:30 PM

Sessions are 50 minutes long. Please arrive 10 minutes before class starts.

Book your spot by messaging us or calling 022 078 6122.

Custom Programs

Already have a gym membership but not getting results

Custom programming can give you structure and focus for your training.

Surpass Fitness Custom Programs show you how to get stronger for life.

$80.00 four week program

At least one initial coaching session is strongly recommended.

$120.00 program + coaching session bundle

Learn correct fundamentals to get the most from your custom program.

What's included?

  • Fully customised program designed around your schedule, time and goals.
  • Four week structured training targeted at your level and outcomes.

For Best Results

Many clients also schedule weekly or fortnightly one-on-one PT sessions to ensure correct technique and provide accountability.

Contact Us to Start Your Journey

Structured Training gets Results

"I was doing exercises randomly and didn't have proper form for anything.

Realising I needed direction due to my lack of experience, deciding to follow Natsumi’s programs was the key turning point for me.

The personalised structure is what makes the biggest difference."

Read Full Testimonial

Inner Strength Project

The INNER STRENGTH PROJECT helps postpartum women rebuild and regain confidence in their body by learning awareness and developing techniques for control of their core.

1

Breathing

Promotes natural core and pelvic floor recovery postpartum.

2

The Pelvic Floor

Strengthen the pelvic floor muscles to help prevent or manage incontinence or prolapse.

3

Core strength and pressure management

Pelvic floor muscles work with core muscles for stability. Strengthening these improves posture, reduces back pain, and enhances balance, benefiting everyday activities and physical performance.

4

Posture

Pregnancy shifts your center of gravity forward as the baby grows which can make your back muscles overactive and tight. Feeding and carrying baby can also cause you to hunch your posture.

$80 per private 50 minute session

Inner Strength Training
Inner Strength Training
Inner Strength Training

Latest from Our Blog

Custom Programs Testimonial

November 9, 2025 • Client "R.S."

The personalised structure is what makes the biggest difference. Natsumi's programs are perfectly tailored to my needs and schedule, which makes it easy to stay consistent and motivated.

Read More

Get Started Today

Contact Information

Visit Us

Shop 6, 42 Main Road
Waikanae 5036
New Zealand

Call Us

022 078 6122

Email Us

surpassfitnessnz@gmail.com