Build lean muscle and get stronger with this 6-week program designed to help women train smarter, protect their joints, boost their metabolism, gain energy, and age with confidence

Secure your place today—spots are very limited to ensure the best coaching experience. Even if you aren’t 100% sure yet, filling out the form will reserve your spot until we can talk and decide what’s best for you. We’ll reach out personally to confirm your schedule and finalize your enrollment.

  • You know you should be strength training, but don’t know where to start.

  • You’ve tried “classes” or HIIT before—but they left you sore, burnt out, or even injured.

  • You want to feel strong, protect your joints, and have more energy in your day-to-day life.

  • You feel intimidated walking into the weight room and aren’t sure what to do.

  • Your doctor told you to start “lifting heavy,” but you don’t even know what that really means.

  • You’re ready for a program that’s actually built for women 35+—not 20-somethings on Instagram.

  • You have injuries that need modifications or someone to help with corrective exercises.

👉 If you nodded your head “yes,” this program was designed for you.

What Is the 42-Day Foundational Strength Program?

This 6-week, small-group program is designed specifically for women over 35 who want to feel stronger, healthier, and more confident—without getting overwhelmed, injured, or stuck doing the wrong workouts.

At this stage of life, your hormones are shifting, which makes strength training not just important—but essential. Lifting weights helps protect bone density, support metabolism, balance hormones, and give you the energy to thrive. But we know one of the most common questions is:

👉 “My doctor says I should be lifting heavy—but what does that even mean? How do I progress without getting hurt?”

That’s exactly what this program teaches you. Step by step, you’ll learn how to safely lift, move, and progress in a way that makes sense for YOUR body.

Program Details:

  • Small-Group Sessions → personalized coaching with a max of 6 women per group.

  • Start Date: October 6th (depending on sign-ups, we may also offer a second start date of October 13th)

  • Flexible Scheduling → we’re hoping to launch with a 4:15 p.m. Tuesday/Thursday option, but will also offer early mornings and other times based on your schedule. Once you sign up, we’ll work with you to find the best time.

  • Saturday 9 a.m. Make-Up → a built-in extra option if you miss a weekday.

  • Online Education & Motivation → weekly lessons on strength, nutrition, and habits that stick.

  • Progressive, Beginner-Friendly Training → each week builds on the last so you feel confident, not confused.

Investment: $349

🌟 Program Bonuses:

When you join the 42-Day Foundational Strength Program, you’ll also get these extras to support your results:

✅ Nutrition Audit (Value: $129)
Track your food and habits for a few days, and I’ll provide personalized feedback on how to improve energy, balance hormones, and get the most out of your workouts—without dieting or guesswork.

✅ High-Protein Recipe Bundle
Quick, delicious recipes designed to keep you fueled, support muscle, and balance blood sugar—perfect for busy midlife women.

✅ Additional $20 off Registration
Join with a friend and receive an additional $20 off the registration

*Spots are very limited to provide the best programming and customization—

Fill out the form now to save your place, even if you’re not 100% sure yet. We’ll work with you to find the right schedule

Imagine What It Would Be Like To...

  • Have more energy throughout your day

  • Feel strong and confident in your body

  • Move without the nagging aches and pains that slow you down

  • Know exactly what to do when you step into the gym (no more guessing or intimidation)

  • Feel balanced instead of stressed or burnt out because your training matches your hormones and lifestyle

  • Trust your body to do the things you love—whether that’s playing with your kids, hiking, or lifting your suitcase with ease

Now Image what it would be like to accomplish all those things easily.


You CAN in just 42 Days!


And not only get back into the clothes you love but also have a body that looks and moves great.

What You’ll Learn Each Week

Each week builds on the last with a focused lesson and hands-on training to help you master strength step by step

Week 1

Core, Breath & Pelvic Health

  • Learn how to brace, breathe and activate your core the right way.

  • Understand pelvic floor health—why it matters in midlife.

  • Begin full-body workouts that are customized to you

Week 2

Mobility & Warm-Up Foundations

  • Discover why mobility keeps your joints healthy.

  • Learn how to warm up to prevent injury and cool down to recover.

  • Practice squats and lunges that work for YOUR anatomy.

Week 3

Strength for Hormone Health

  • Why endless cardio and high-intensity classes aren’t the answer in peri/menopause.

  • Build strength that boosts metabolism and balances hormones.

  • Master the hip hinge and intro to deadlifts.

WEEK 4

Strength With Confidence

  • How to recognize the difference between “challenging” and “unsafe.”

  • Learn how to pick the right weights and rep ranges for YOUR body.

  • Build balanced strength with upper- and lower-body patterns.

  • Walk away feeling empowered, not intimidated, by the idea of lifting heavier.

WEEK 5

Progressive Overload & Joint Health

  • How to recognize the difference between “challenging” and “unsafe.”

  • Learn how to pick the right weights and rep ranges for YOUR body.

  • Why power (moving with speed and intent) is just as important as strength—especially as we age.

  • Learn safe, beginner-friendly power moves (like step-ups, medicine ball throws, or controlled hops) to protect bone density and keep you quick on your feet.

WEEK 6

Zone 2 & Putting It All Together

  • The role of Zone 2 cardio in hormone health, fat metabolism, and stress management.

  • How to integrate strength, mobility, and recovery into one sustainable plan.

  • Walk away with a customized program designed for your body, goals, and lifestyle—so you know exactly how to keep progressing whether you train at InMotion, at home, or at any gym.

*Spots are very limited to provide the best programming and customization—

Fill out the form now to save your place, even if you’re not 100% sure yet. We’ll work with you to find the right schedule

Meet Shannon Segerstrom –

Owner of inMotion Training Studio

Strength, Hormone & Holistic Health Coach for people over 40 in Bend Oregon

For over 25 years, I’ve been in the fitness industry, helping people move better, get stronger, and feel their best. As the owner of inMotion Training Studio for the past 16 years, my mission has always been to create a supportive space where women and men over 40 can thrive in their health and fitness journey.

I know firsthand how frustrating it can feel when your body changes and the strategies that used to work no longer deliver results. After 40, hormones shift, muscle mass declines, energy fluctuates, and injuries or aches can make movement feel intimidating. I’ve personally navigated struggles with metabolism, joint pain, and the realities of midlife—and I get it.

That’s why I became a Certified Holistic Perimenopause & Menopause Coach and specialize in strength, mobility, injury prevention, and smart nutrition. My focus is not only on building strength but on teaching you how to train safely, confidently, and effectively—whether you’re brand new, coming back after time off, or working through old injuries.

Every workout in the Foundational Strength Blueprint includes modifications so you can move at your own pace. You’ll learn the fundamentals step by step, gain confidence in the weight room, and build a strong foundation that will carry you through midlife and beyond.

Whether your goal is to regain strength, move pain-free, or finally feel confident in your body again, I’m here to guide you every step of the way. You don’t have to figure it out alone—let’s do this together!