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ABOUT US
Strength That Understands Women
SHIFT Strength Training is more than a fitness studio, it’s a movement.
We’re here to help women rewrite the story of midlife, embracing strength, confidence, and vitality. At SHIFT, we prioritize longevity over vanity and believe in strong, not skinny.
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Rooted in science and set to the unique hormonal changes of women, our strength training programs are designed to support you through perimenopause, menopause, and beyond. Our expert coaches understand the wide-ranging effects of hormone shifts and apply proven strategies to help you thrive, physically, mentally, and emotionally.
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With our evidence-based strength training, you’ll:
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Feel stronger: Build muscle, protect your bones, and boost daily energy.
Look better: Improve your body composition in healthy, sustainable ways.
Feel better: Reduce stress, sleep more soundly, and elevate your mood.
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Join the SHIFT movement, and rediscover your inner strength at every stage of womanhood.
OUR SERVICES
We use evidence-based training directed to women in midlife.
3 Stages.
1 Stronger You.
(Perimenopause, Menopause, Post-Menopause, all supported through strength.)
2x Energy. 1x Confidence.
(What science-based training gives back to your daily life.)
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Creating a resilient and restored body and mind is essential so we prioritize resetting the Nervous System after our workouts. Wether its gentle dynamic stretching our a post lift breathing practice, we focus on bringing the body back into a parasympathetic state after our lifts.
Dynamic Warmup
Progressive Overload
Cycle Awareness
Cool Down
Warming up becomes especially important in midlife because our changing hormones affect how our muscles, joints, and connective tissues feel.
Each class will begin with a full body warm up to support your mobility, prep your nervous system and prepare your body to lift weights.
Declining hormones cause our body to loose strength and muscle tone.. Training Progressive Overload involves gradually increasing the challenge placed on your muscles week after week. This principle will help a Woman's body not only keep, but GAIN strength and protect our bones.
Men age linearly, Women do not. We focus on teaching cycle awareness and empowering Women to get to know how their cycle affects their energy, strength, power and mood. We will support each Woman wether still menstruating or post menopausal to honor her rhythm and work/rest accordingly..
3. Sleep Like It’s Part of Your Workout
Good sleep supports recovery, mood, and hormone function. Create a calming bedtime routine and aim for 7–9 hours of quality rest each night.
2. Strength Train 2–3 Times a Week
Strength training isn’t just for athletes,it’s one of the best tools for women to protect bone health, balance hormones, and feel empowered in their bodies.
4. Stay Hydrated to Support Your Hormones
Water does more than quench thirst, it helps regulate hormones, improves digestion, and supports joint health. Keep a bottle nearby and sip throughout your day.
Your Body Is Changing, SHIFT Training Helps You Stay Strong Through It.
We believe strength is more than what you lift, it's how you live. For women navigating midlife, small, consistent lifestyle choices can make a big difference in how you feel, move, and age. Here are some key health tips to support your journey to strength, balance, and vitality:
1. Prioritize Protein Daily
Fuel your muscles and metabolism by adding high-quality protein to every meal. It’s essential for maintaining lean muscle and supporting recovery, especially during hormonal changes.
Health isn’t about perfection ,
it’s about consistency and strength.
Strong women age better ,
build strength that lasts a lifetime.
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Cassandra Pope
Injury Prevention Specialist
Elizabeth Yasechko
Personal Trainer
Zakia Torres
Personal Trainer
Our SHE Squad
Our She Squad is the powerhouse behind SHIFT, a team of experienced, passionate women who live and breathe what they teach. We’re not just trainers; we’re coaches, cheerleaders, and real-life proof that strength doesn’t fade with age, it evolves.
Every member of the She Squad brings years of expertise in women’s health, hormone-informed training, strength coaching, and holistic wellness, all with one mission:
To help you feel powerful in your skin, at every stage of life.
We understand the shifts, in hormones, in energy, in identity, because we’ve lived them. And we’re here to guide you through your own, with science, compassion, and zero judgment.
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Jessie Kates
Menopause Coaching Specialist
Anika Baty-Mills
Fitness & Nutrition Coach
Exercise isn’t just about building a stronger body, it’s one of the most powerful ways to build a happier mind.
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When you move with intention, whether it’s lifting weights, walking, or stretching, your body releases feel-good hormones like endorphins, dopamine, and serotonin. These natural mood boosters help reduce stress, ease anxiety, and create a deeper sense of emotional balance.
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At SHIFT Strength Training, we focus on movement that feels good and works with your body, especially through life’s changes.
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Exercise for Inner Happiness: Move Your Body, Lift Your Mood​​
TESTIMONIALS
Real Reviews from Our SHIFT family and clients
Five Star Rating
"Before SHIFT, I felt stuck in my body, tired, achy, and frustrated with workouts that just weren’t working anymore. Now, I feel strong, supported, and proud of what my body can do. This studio changed more than my fitness. it changed how I see myself."
Sarah, 47
Boost energy, improve mobility, and build resilience for the demands of daily life.
HOW FUNCTIONAL FITNESS TRANSFORMS BOTH LIFE AND LOOKS.
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Look Better:
Improve posture, muscle tone, and body composition in a natural and sustainable way.
Live Better:
Lift groceries, climb stairs, carry kids (or grandkids), and move with ease.
Feel Better:
MIDLIFE ISN'T YOUR DECLINE, IT'S YOUR COMEBACK
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We're helping women reclaim their power through science-based strength training that supports your body, hormones, and mental health.
Whether you're navigating perimenopause, menopause, or just craving a deeper connection with your body ,this is your space.
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Strong over skinny
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Science over trends
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Confidence over comparison
It’s not just a workout.
It’s a ''shift'' in how you see yourself.
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SOCIAL MEDIA
READY TO FEEL STRONG AGAIN, FROM THE INSIDE OUT?
Join the #SheSquad. Your comeback story starts here.
#ShiftStrength #StrongWomen #HormoneHealth #WomenWhoLift #MidlifeWellness #StrengthNotSkinny #SheSquad #EmpoweredWomen.
BUMP, BALANCE & BREATHE: The Gentle Magic of Yoga SHIFT.
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we embrace the quiet power of yoga as a vital part of the wellness journey for women at every stage, including during the beautiful transitions of pregnancy, postpartum, and hormonal shifts.
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OFFICIAL SOCIAL MEDIA PROFILES
Instagram (Strength Focus): @shift_training
Instagram (Yoga & Strength Blend): @shiftyogaandstrength
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