Maison Noir Performance monogram Femme

Maison Noir Performance

A luxury performance house.

Cape Town | OnlineDoors open soon
Menzi, head coach, in black and white

The house

Performance, made to measure.

Kettlebell swing set-up in white compression gear A hand holding a white kettlebell

How we work

Precision
Every programme is written for one body. Your goal, your history, your week.
Discipline
Twelve weeks of structure. Sessions, check-ins and a monthly assessment keep you on target.
Presence
Direct WhatsApp access to your coach. Questions answered, adjustments made, no waiting room.
Close-up in boxing headgear and mouthguard

Forged under pressure.

Maison Noir Performance

The 12-week programme

Twelve weeks.One target.Results guaranteed.

One programme, two ways in. Train with Menzi in person in Cape Town, or online from anywhere, in a group or one-to-one. After twelve weeks, you choose whether to continue. There is no minimum term. The results guarantee has conditions, set out in our .

In person

Cape Town

Private sessions, booked by the week. Add extra classes at a member rate.

1×2×3×

Online

Group or one-to-one

A programme built for you. Join a group with scheduled calls, or work one-to-one with Menzi.

Group1:1Premium

Every member

Coach on call

WhatsApp access and a monthly progress assessment.

Investment

Monthly, or upfront

Pay by the month, or pay the full twelve weeks upfront at a reduced rate.

Battle rope training in motion
In person | Online

Five groups

Cape TownIn person
AfricaOnline, with the Middle East
UK and EuropeOnline
AmericasOnline
Asia-PacificOnline

Rates are set by region. Menzi sends yours after reviewing your application.

Maison Noir

Femme

The same house. Cut for her.

Every offer in the house, built around a woman’s body. Your programme is written around your cycle, your life stage and your history, with a coach you can speak to openly. No question is off limits.

Why Femme

A different body asks for a different plan.

Hormones

Oestrogen and progesterone rise and fall each month. Energy, strength, recovery and appetite move with them.

Bone

Women lose bone faster after menopause. Lifting heavy is one of the best ways to protect it.

Iron

Monthly blood loss raises iron needs. Low iron often shows up first as fatigue.

Knees and pelvic floor

Women injure the ACL more often, and the pelvic floor carries more load. Both are trained, not ignored.

Every season

Coaching for every stage of her life.

I

The cycle

Training follows the month. Heavier work when energy is high, more recovery when it dips.

II

Pregnancy and after

Training continues with your doctor’s clearance. After birth, core and pelvic floor come back before the load does.

III

Menopause

Heavy strength work to hold bone and muscle. Sleep and recovery become part of the plan.

Nutrition

A personal plan for every Femme client.

Protein

Spread across the day, to build muscle and keep it at every age.

Iron

Built into the plan. If fatigue persists, we refer you for a blood test.

Calcium

With vitamin D, for bone. It matters more after forty.

Enough

Under-eating can stop periods and weaken bone. We never coach starvation. Medical conditions are referred to a registered dietitian.

The Femme 12 weeks

Twelve weeks. Three cycles. One target.

The same two ways to train as the house, in person in Cape Town or online from anywhere. Twelve weeks is about three cycles, long enough to learn your pattern and train with it.

Rates are set by region. Menzi sends yours after reviewing your application.

In person
Cape TownPrivate sessions, one to three a week, booked around your cycle.
Online
Femme group, 1:1 or PremiumJoin the Femme group, women only, or work one-to-one with Menzi.
Week 1
Full consultationYour goal, health history, cycle and life stage. One measurable target, in writing.
Weekly
Coach on callWhatsApp access and weekly check-ins on energy, sleep and symptoms. Progress is measured monthly by strength and shape, not the scale alone.
Week 12
Results guaranteedDo the work and miss your target, and we keep coaching you free for up to four more weeks.
Treadmill run with motion blur Running stride in white

A luxury performance house.

Places are limited. Tell us your goal, your schedule and your budget. Menzi reviews every application personally.