From Unfit, Unhealthy & Exhausted to... Fit, Energetic & Calm

Thrive Coaching is a Proven Pathway for Successful Women Over 40 Ready to Get Fit, Healthy & Reduce Stress

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"Thrive Coaching is the fitness program I wish I'd had" - Jessica (44)

You may have seen me in:

Before you spend your valuable time reading further, see if Thrive is right for you. 

Here's what Thrive Coaching Delivers

Workouts & Coaching specifically designed for women over 40 that:

  • Build your cardiovascular fitness
  • Increase your body's strength, all over
  • Build a strong healthy heart
  • Improve lung capacity
  • Develop your stamina & endurance
  • Help you arrive at and maintain a healthy BMI
  • Help reduce the symptoms of PMS and IBS
  • Mitigate the risks of developing Osteopenia and Osteoporosis
  • Are short, focused and take little time (~30 mins)
  • Are fun and release maximum endorphins, setting you up for a great day.

Accountability systems, plus extra coaching and resources that:

  • Ensure you hit the goal you set each month
  • Make consistent, reliable progress over the time we work together
  • Get feedback during each stage of your journey
  • Get answers to the questions you have, so you're no longer guessing what you need to do
  • Surround you with a positive community that supports you
  • Help you understand and manage how stress is effecting your health
  • Help you tackle the negative internal dialog that trips you up
  • Help you develop a healthy relationship with food
  • Shows you how to master the stress in your life so it no longer controls your habits.

Ok, I've heard enough!

"I feel the results on a daily basis, getting in and out of the car, carrying in the shopping bags, getting up and down off the floor to hug my dog, climbing stairs or walking a hill. I feel the strength already in my body and my energy levels are much better. I am also feeling much better in my clothes. My body shape is changing and that feels good too. 

I am feeling fantastic, I am really enjoying this new lease of life. I am 61 shortly and I feel excited."

- maggie mulpeter

Jessica Cooke

Hi! I'm Jessica and I'm going to change your life through movement.

Movement is life! When you work out consistently everything in your life improves!

I'm going to help you get fit, healthy and strong.

You’ll dramatically reduce your stress and anxiety with me too… and the icing on the cake?

Those clothes that are getting too tight? You're going to feel mighty in those again very soon also.

Why Thrive Coaching?

Balancing a busy professional life with family life after 40 is tough, and it doesn't leave much time for you.

It can be so overwhelming - trying to juggle two separate worlds, and there just doesn't seem like enough time in the day.

Didn’t life used to be more fun? Now it feels like you’re operating at 60% …on a good day - getting by and going through the motions.

Maybe you’ve been so dedicated to your career and family life that your health has taken a back seat.

You don’t feel as good as you did ten or fifteen years ago, and by the time you get back after a long day, you barely have the energy to get any enjoyment out of your home life.

Resistance Training After 40

Did You know? Women who do regular strength training exercises see a 19% reduced risk of death and a 30% lower risk of a cardiovascular event.

(World Health Organisation)

Your clothes are tighter than before, and maybe you’ve stopped liking how you look in photos… you may have even turned to wearing dark or baggy clothes to hide how you look.

And that's before you take into account all the changes brought about by (peri)menopause.

Perhaps you’re not even sure where to start when it comes to taking care of your health and fitness, and finding the time can seem impossible.

There’s also so much confusing information out there - ‘should I lift weights?’ ‘What type of exercise should I do?’, ‘what food should I eat?

I created Thrive Coaching to make all that crystal clear. It's a proven pathway you can follow to get a fit, healthy body (and a calm, relaxed mind), after 40.

"I’d never having done anything online at home before.


I'm feeling fitter, stronger physically and calmer in myself. The biggest change to my life has been a consistent start to my day with the workouts and the individual and group coaching has been wonderful."

- Rosemarie Casserly

My journey from unfit and unhealthy to fit & calm

Back when I owned a successful gym I was flat out.

We had eight staff and hundreds of clients over two locations.

I was visiting my parents regularly in Dublin and had a young family at the same time in Galway.

My head was spinning each and every day, and in hindsight, I was just going through the motions.

The irony was that I was helping others get fit at the gym while completely neglecting my own mental and physical health.

The stress I felt spilled over into all the other areas of my life, affecting not just my health, but my relationships and home life too.

Yet for a while at least, I was blind to the damage it was doing.

I was comfort-eating - piling my plate high at dinner and snacking late at night, and I was drinking more to ‘take the edge off’ after a long hard day.

It's often the small things that reveal your health after 40

The thing is that I wasn’t even THAT overweight - I was just a little out of shape. My clothes were tighter, my face a little puffier and flushed after I drank too much.

But these little changes were making a HUGE impact on how I FELT.

My energy was on the floor, life was really getting me down, I became irritable, my confidence took a big hit, and I was getting short of breath doing hikes that would have been absolutely no bother to me before.

And the stress and busyness made my world smaller too - I wasn’t seeing my friends as much, I was socialising less and staying at home more, and to be brutally honest, I wasn’t too much fun to be around.

Who Else Wants Healthy, Glowing Skin?

Did you know? A group of sedentary women who took part in a 14 week program of aerobic and resistance training, each saw significant improvements to skin thickness and elasticity as well as increase in activity that stimulates collagen production. 

(Nishikori, Yasuda, et al.))

When my doctor told me during a regular check-up that my blood pressure was high, I just said enough is enough! 

I’d always thought that when I was older I’d be fit, active, able to easily do a hike or a swim if I wanted to. How I was feeling didn’t match the person I wanted to be.

The gym was thriving - we’d just won Best Gym in Connaught, yet there was a total mismatch between how hard I was working, and how I felt about myself.

When I took a step back and thought about it simply, I saw that all these negative impacts to my life were in one way or another being caused by two things:

1) stress, and

2) carrying a little extra weight.

(Sounds simplistic, doesn’t it?)

So I set myself the challenge to see if I could develop a program that would tackle both of these issues.

I became the test-pilot for my own new program, and once I began to tackle getting fit and reducing stress SIMULTANEOUSLY, the results were immediate.

It wasn’t long before I lost the little extra weight I was carrying - but that was the least of it.

The Real Win

Systematically reducing the stress, anxiety and overwhelm that had plagued me for so long began to change EVERYTHING.

My relationship with food changed permanently and comfort-eating is a thing of the past.

Because I was less irritable and impatient, all my relationships improved and I recovered my social life.

I have more energy now at 44 than I did at 24, and I’m a lot more comfortable with myself too. 

And that increase in energy creates time in a way; being fit, healthy & full of energy lengthens each day and makes life more fun.

When you’re fit, full of energy, confident in how you look, able to perform well professionally while having a rich home life, life is just more fun. And a lot more fulfilling.

Not enough women knew

And when I looked around and saw other women struggling to balance everything, I wanted to share what I was certain would help them too.

And that’s how Thrive Coaching came to be.

Thrive Coaching contains everything you need, as a busy 40+ professional to get really fit and healthy on one hand, AND on the other to reduce (if not eradicate) the stress and overwhelm that leads to so many of the damaging cyclical behaviours that have been dragging you back to square one over and over again.

It’s the ONLY coaching program that specifically targets stress alongside fitness.

And when you think about how stress and overwhelm are the root cause of many of the negative behaviours that may be affecting you right now… comfort eating, scrolling, irritability, impatience, drinking to ‘take the edge off’...

… can you imagine the extraordinary changes that will come about in your life when you begin to ‘treat’ that stress?

Would YOU like to replace feeling sluggish and stressed with feeling fit and energised?

Here's How Thrive Coaching Works

You're going to follow a really simple 5 step Framework that I created called PAHMS

PAHMS makes life really easy for you when it comes to getting fit and healthy.

You're going to follow action steps based around:

  • Physical Movement
  • Accountability & Support
  • Hydration
  • Mental Health
  • Self-care habits

Bone Density After 40

Did you know? Women are at higher risk of bone loss than men. But a few simple workouts, done a few times per week, increase your bone density and lower your risk of osteoporosis and also, if you have osteoporosis, it will help you manage it.

(Irish Osteoporosis Society)

Getting healthy after 40 isn't ONLY about fitness.

Think of PAHMS as your pathway to success.

Stepping stones that get you from where you are to where you want to be - which is fit, healthy and strong, (while having mastered the stress and overwhelm of your busy life) and feeling amazing.

Getting fit and healthy is a process with simple action steps along the way.

After 16 years of coaching women, I understand the exact steps and actions YOU need to take to create lasting change in your fitness and health. 

Rather than be only fitness-focused, your success relies on you focusing on these 5 key areas.

You see, your health isn't just about your movement or your food , it's also about your connections and your daily routines and your mental health. 

PAHMS is like a stool - if you neglect any of the areas, your stool loses a leg and becomes unstable.

This structure is all done-for-you inside Thrive… you only need follow along!

Working Out Should Be Fun!

The workouts I make for you are so fun and so uplifting!

You only need a small space in your house and minimal equipment.

Each workout is only 30 minutes long and you can so easily fit them into your life - and then get on with your day!

I've designed them with a few things in mind. First of all they’re a fun mix of cardio, strength, balance and stretching.

All the boxes are ticked. You’ll be doing the exact right amount of cardio, strength balance and stretching after the age of 40 as recommended by Harvard Health and WHO. 

You're going to feel amazing after you complete each workout… calm, capable and energised for the day ahead.

Even if you're a complete beginner, or you haven't exercised in years - my workouts can cater to the most fit and the most unfit, all at the same time.

The key is in the pace and tempo, so this simple, effective workout system scales as you progress.

Workouts are set to music. The time flies by and my clients always say to me ‘where did the time go? It was over before I knew it.’

That fact that you enjoy your workouts and feel like the time has gone so fast means as much to me as getting you top-notch results.

Naturally - since I do these myself -they are safe, low impact and kind to your joints, too.

"I  waited 5 years before giving this a go. Now I've more energy and I feel fantastic. I can really see the benefit of online training. I no longer worry about my fitness. I used to be so stiff and tired all the time. I'm not dreading the next 'roundy' birthday, I'm going to look forward to the fact that for a "woman of that age" I'm doing all right."

- Isabella Coffey

The benefits of weekly group calls

I also run a weekly group call in my coaching group, over Zoom, and we’ll go through a success framework.

We’ll share what’s been going well.

We’ll talk about a challenge you need help with.

And out of this we’ll then set any additional necessary actions steps for you for the week ahead.

I’m absolutely certain, if you come to these calls every week, you will make progress.

"Im someone who struggled to commit to gyms or other classes regularly – I would attack it like a demon for a month or two but if I’d miss a few sessions I would find it impossible to restart.  Thrive Coaching is the only fitness program I’ve ever stuck at long term and that is because its simple to start and it does not take too long out of the day.  Also the regular check ins with Jessica and the support from the group generally keep me accountable. "

ann roddy

Focusing on your goals

With you and I working on your fitness and health together, we can achieve great things.

I’ll find out what your goals are and when you come on board, we’ll do an initial diagnosis.

You’ll answer a few questions, which I’ll run through my review process.

And I’ve been doing this for a long time, and I may ask for more information so we can put together the best plan for you to get the results you want.

You are at the centre of this process - it only matters what your goals are.

So we work only around your needs.

If you want to work out more or prepare for a specific upcoming event, we’ll do that.

If you’re focused on the long game - building a healthy, strong body for your future, we’ll make a plan to get you there.

If you’re injured or recovering from a surgical procedure, I’ll support you.

"If you have a bad week Jessica listens and advises. I have been in many slimming groups down through the years only to be given out to when you hadn't lost weight and heaven forbid if you put on a POUND or two!!!  That's what my generation lived with. I am now in my sixties with two grown up children. 

I have never felt more stronger physically - I am lifting weights that I never thought I was able to do. My son got married in June, and I was so delighted to be able to do a lot of “ pulling and lifting”  of stuff that was needed for the wedding venue. Of course this has a knock on effect on one's mental health for the better. I feel so much better after a workout, and it being part of my routine is so good for me."

- maria Mcdermottt

Thrive isn't Right for Everyone

There are a couple of things I don’t prioritise in Thrive Coaching, and I should make you aware of those.

Although we have nutrition guidelines, I won’t be prescriptive about food. You’re an accomplished person, and if you’re anything like me, you already KNOW the foods you should be eating and avoiding. Of course I can answer any concerns you have, yet I believe in a healthy balanced diet.

I fundamentally disagree with counting calories, weighing food, or excluding any major food groups. These strategies, in my experience, lead to overcomplicated and obsessive thinking.

I won’t be asking you to weigh yourself at any point. I don’t need to know what you weigh, and neither do you. Feeling terrific in the clothes you like to wear is so much more important than that. We may use the fit of a pair of jeans you like as a means to measure progress that way - but only if you want to.

Yet, if you want to

  • Develop a fit, strong, healthy body for your future
  • Double or triple your energy for a more enjoyable professional life and fulfilling home life
  • Create a healthy relationship with food and with yourself
  • Significantly reduce (or eradicate) the stress, anxiety and overwhelm that lead to self-sabotaging behaviours
  • Enjoy a more rewarding, rich and fun life

Then you should join Thrive Community

It works!

You’re probably wondering if it’s worked for others.

It certainly has.

Since developing the Thrive Coaching System, I’ve had HUNDREDS of women through this latest version of the program.

I sometimes have to pinch myself when I think of the results clients have had, once they decided to work on the important stuff.

Naturally we’ve had the physical transformations, but beyond that, the life changes that some of my clients have made have been remarkable.

We’ve had women who’ve directly attributed being part of Thrive to leaving their jobs to pursue their dream, starting their own business, and many life-changing personal successes I won’t disclose here.

In fact, there’s an entire page just for success stories, so that you can really check it out and be comfortable that I am the right person for you.

"I now feel less anxious for the most part and my health has improved. I now feel so much happier and am so aware of where my mental health is at at any given time.

I acknowledge I sometimes fall back in to old habits however all the encouragement from Jessica and tribe get me back on track .I am probably one of Jessica’s older clients that being said I never in my wildest dreams thought I would workout consistently and lift weights."

ANNETTE BURKE

"Working out from home with Jessica has completely changed my outlook to fitness. It is now part of my day and has become a habit, a good habit - before I did not make any time for fitness, now it’s scheduled in my day and if I don’t catch the live session being able to workout at a time that suits me is just perfect. Not having to pack a bag and travel to the studio makes fitting in home work outs so manageable. There’s huge strength in being part of a “tribe” of busy women, and who best to work out with than other women? all of whom have the same life challenges. For the first time in years, I am feeling fitter - I am feeling stronger - I have more energy and I generally just feel better about myself."

- Jacinta Dalton

"I couldn’t believe the difference in just three weeks, I noticed I had lost so much weight off my shoulders, which was due to gradually increasing my weights and I was so much fitter. 

I have seen such a change in my body! I have toned up, I can now see my waist and I know I will shift the rest of the belly fat soon. 

I am a breast cancer survivor and I know how important it is to stay fit and healthy, for my family, for me and most importantly for my grandson Charlie.  I am delighted I found Jessica.  

Everyone needs Jessica in their lives!"

- JaCKIE WHITNEY

'' I have found it easy to cut back on my treats/wine/junk because I actually find I don't crave them as much.
I am learning to journal (a huge struggle at the start) and seeing the huge benefits of having focus back in my days.
I have lost weight but have no clue how much ... my clothes are fitting better and I'm feeling more confident in my own skin. I have attended some marvellous and inspiring online workshops, coffee mornings, live chats that have both inspired AND challenged me.'..ALL OF THIS IN MY OWN HOME. I would never be able to access so much learning, in such an easy way if it wasn't for this group.''

margaret mc cluskey

Your membership

So I invite you to become part of our supportive community.

I don’t have a long-term contract and it costs about the same as a meal out.

It’s just €147 per month to join the Thrive plus level.

That’s where we’re having the most success for the most reasonable investment.

Consider what's best for you

So now it’s time to make a decision.

You can continue on the path you’re on, although I’m sure you’ve considered where that may lead, without change.

If on the other hand, you’ve realised the reality that us working together will bring enormous positive value to your life, I’m absolutely certain you won’t regret it.

And I’d love to have you on board.

Let's do this!

So I hope you do join me!


If you've got any questions prior to signing up, you can ask me directly by using the form linked here.

"It's become second nature now to get the session done, regardless of how busy and the time of day. I have found though it's so much easier to get a morning session done and cross it off the to do list than to have it hang over you for the day. I have gotten rid of some of the bulky exercise machines that I had gathering dust and dug out my step and weights.

My fitness levels have come right back. My core has really strengthened and I have finally got some muscle tone in my abdomen, badly needed after 2 Cesarean sections. I have a waist!! My sleeping Is way better now. I notice muscle tone on my upper arms and my clothes finally fit me better again. I was even able to wear a pair of jeans I have had in the wardrobe that I have owned for the last 20 years. My energy levels have improved and the most important thing is that I mentally feel better knowing I took some time out of a busy day to do something for just me. "

GEMMA MURPHY

"I have so much energy, it's unreal! The workout first thing in the morning and a walk at lunchtime are great energy boosters. I am just itching to do another workout. I feel more balanced and relaxed and stopped worrying about things I can't control (like the pandemic). And those inches keep dropping slowly but surely which gives me even more motivation!"

- Janna Luessing

"I now workout 3-4 times a week at 6am and feel so much fitter and stronger. I've lost over a stone naturally.

I better understand my feelings.  I've become more calm and recognise when I need a break. 

I'm still working on my inner voice to be more forgiven to myself and more kind to myself. Just taking them baby steps to be put me first. 

I now have a better bed time and morning routine and priorities my sleep. I choose healthier food choices and I've stopped drinking alcohol. I love going out and just be me without alcohol. The biggest positive change has been to finally put me first and work on improving myself."

- stephanie finnegan

"First of all, I actually feel so much more fit and happy in my body. I feel like I’m getting stronger, I actually feel my arms are less flabby looking (yes, the bingo wings are getting addressed). I feel like the post workout pain is much lessened. I could never do a press up and now I can do several in a row. In fact I feel more fit now than I was 10 years ago.

The big changes I have made include really trying to commit to three day a week workouts. Acknowledging that I am a comfort eater, and asking myself “what do you really need” rather than diving into the crisps. Another big change I made is trying to work on my mindset and be 'real' with myself.''

- marguerite fallon

"Over time I started doing 3 workouts a week, journaling, eating healthy and following her tips etc. It’s been life changing all I have overcome in the space of a year and a half. I can deal with life’s challenges so much better. I’m a happier person and love the new me from the inside. Working out for me, creates in my opinion, a really joyful experience, healthy mind healthy body. I no longer use a weighing scale, as long as I feel fit and healthy that’s all that matters."

- trish costello

"Since joining Thrive Coaching and with Jessica's guidance, the results to my overall fitness, health and well-being have been amazing. I have lost inches and gone down a dress size, I fit into some of my old clothes again, I'm more energetic and positive and love being part of a group of like-minded people, which helps to keep me motivated and challenged. I look forward to doing the online workouts, the  check-ins and feel amazing (especially on Fridays) having reached my weekly targets."

- escriva hannon

"I LOVE being a part of this amazing online community. I can safely say that I never thought I would put the words ‘online’ and ‘pleasure’ in the same sentence. Doing the classes at home is really convenient and being able to do them live, is, for me, really
important in terms of accountability. Weekly check-ins with Jessica and other group members along with the different social ‘outings’ have really made me feel like part of a community...
I have a plan, with goals and Jessica supplies the tools, support, and encouragement to keep it up. My fitness levels have improved enormously- I don’t get out of breath as quickly and I’m sleeping better and less tired than I was."

- claire o'connell

"Physically , my body is more toned and I don't feel sluggish and bloated. My clothes are fitting better too which is a great result.
My big results are my mental health is much better, I feel lighter and my body has toned up. I have come a very long way and this is down to the routine which I have put in place since joining Thrive Coaching'. Finally, the way I keep focus is through regular coaching calls with Jessica, the motivational video check ins which are posted on our members group and motivation and from other members. It's always great to tune into the post workout feeling and remember how good it is, this is a great motivator to keep focused."

- rosaleen carr

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