Feel Strong Without Pain. Become Consistent Without Forcing It.
Trauma-informed, hormone-aware strength training designed specifically for perimenopausal women. Small groups (3-5 women), personalized coaching, and custom meal plans that actually support your body through hormonal changes.
Limited spots available
Trusted By Women Like You
"Finally, a program that understands what my body actually needs. The personalized approach makes all the difference."
3-5
Women Per Group
Personal attention guaranteed
100%
Trauma-Informed
Certified coaching approach
35-50
Target Age Group
Perimenopause specialists
You Deserve Training That Works With Your Body, Not Against It
Perimenopause changes everything. Your body isn\'t broken—it just needs a different approach.
Where You Are Now
- •What used to work doesn't work anymore
- •Chronic aches, stiffness, and fatigue that slow you down
- •Starting and stopping workouts on repeat
- •Fear of injury or overdoing it
- •Confusion around nutrition during hormonal changes
Where You\'re Going
- ✓Feel strong without exhaustion or pain
- ✓Consistency that actually sticks—no forcing it
- ✓Personalized guidance that fits your body now
- ✓Hormone-supportive eating, not restriction
- ✓Feel at home in your body again
ReleaseHER Semi-Private Training bridges the gap
What\'s Included in ReleaseHER
This isn\'t a bootcamp. It\'s not a crowded group class. It\'s personalized strength training in a small, supportive setting—designed specifically for your body\'s needs during perimenopause.
2x/Week Semi-Private Training
Small groups of 3-5 women only. No overcrowded classes, no getting lost in the back. Every session includes personal attention and form corrections.
Hormone-Aware Programming
Joint-friendly, perimenopause-focused strength training designed around what your body needs now—not what worked in your 20s.
Personalized Meal Plans
Custom nutrition guidance created from your intake form. Not generic templates—real plans that fit your life, preferences, and hormonal needs.
Nervous System-Safe Coaching
Trauma-informed warm-ups and cool-downs that help you regulate, not just burn out. Training that supports your mental health too.
Individual Modifications
Every exercise adapted to your current abilities, injuries, and energy levels. You're never pushed beyond what feels safe.
Monthly Progress Check-Ins
Regular 1-on-1 conversations to track your progress, adjust your plan, and celebrate your wins—big and small.
Supportive Environment
Train alongside women who understand what you're going through. No judgment, no comparison—just shared strength and encouragement.
How is this different from group classes?
Group classes follow a one-size-fits-all format with 15-30+ people. You\'re expected to keep up, even if something hurts or doesn\'t feel right.
ReleaseHER semi-private training caps at 3-5 women per session. Every workout is adapted to your body, your pace, and your hormonal needs. You get personalized coaching, custom meal plans, and individual attention—every single session.
Meet Coach Shanika
Trauma-informed strength coach and founder of Release The Dope Fitness
Certified Personal Trainer
Trauma-Informed Coaching Certification
Mental Health First Aider
3+ Years Coaching Women 35+
Coach Shanika is a trauma-informed strength training and mental health coach and the founder of Release The Dope Fitness. She specializes in helping perimenopausal women (35+) reduce pain, rebuild strength, and regain consistency through hormone-aware training, personalized nutrition, and nervous-system-safe coaching.
Her approach is rooted not only in education and certifications, but in lived experience. After navigating years of depression, anxiety, and living in survival mode following significant personal loss and trauma, Coach Shanika learned firsthand how chronic stress and emotional overload can disconnect women from their bodies and sabotage consistency—even when motivation is high.
"Strength training became a tool for healing, regulation, and rebuilding trust in my body, not punishment."
Today, she combines trauma-informed principles, mental health awareness, and perimenopause-focused strength training to help women stop fighting their bodies and start working with them. Her coaching style is calm, direct, and deeply supportive—designed to help women feel safe enough to be consistent, strong enough to trust themselves, and confident enough to show up for their lives again.
Specialized Experience:
- •Hormone-aware, joint-friendly strength training for perimenopause
- •Trauma-informed coaching for women in chronic stress or survival mode
- •Mental health integration in fitness programming
The Transformation You Can Expect
ReleaseHER isn\'t about dramatic before-and-after photos. It\'s about feeling like yourself again—strong, capable, and confident.
Before:
Chronic aches and stiffness that limit daily activities
After:
Move without pain and feel capable in your body
Before:
Starting workouts with motivation but losing steam within weeks
After:
Consistent training that feels sustainable, not forced
Before:
Anxious about injuries and not knowing what's safe anymore
After:
Confident in every movement with expert guidance
Before:
Confused about nutrition and what actually supports hormones
After:
Clear eating plan that stabilizes energy and cravings
Before:
Disconnected from your body and avoiding the mirror
After:
Feel at home in your body and trust yourself again
Perfect for Women Who Are:
Complete Beginners
Never lifted before and want to start safely with expert guidance
Restarting After a Break
Used to be active but fell off and need support getting back
Managing Pain or Injury
Dealing with chronic aches and need modifications that work
Real Stories from Real Women
Hear from women who\'ve found consistency, strength, and confidence through ReleaseHER.
"I've tried programs before, but this is the first one that felt safe for my body. My pain is down and I'm finally consistent."
Sarah M.
Age 42
"I didn't realize how much my hormones affected my energy and recovery. Coach Shanika helped me train smarter, not harder—and I feel stronger every week."
Jennifer L.
Age 38
"I was intimidated to lift, but the semi-private setting made me feel seen. The coaching and form corrections changed everything."
Michelle T.
Age 45
"The meal plan actually fits my life. I'm not guessing anymore, and my cravings and energy feel way more stable."
Karen W.
Age 40
"This isn't a 'get skinny quick' vibe. It's real strength, real support, and real progress. I feel like myself again."
Lisa R.
Age 47
Join a community of women supporting each other\'s strength journeys.
Frequently Asked Questions
Everything you need to know about ReleaseHER Semi-Private Training.
Have more questions? Reach out through our application form
Ready to Feel Strong, Consistent, and Confident Again?
Join ReleaseHER Semi-Private Training and experience strength training designed specifically for your body during perimenopause. Small groups, personalized coaching, and custom meal plans that actually support you.
Only 3-5 women per group
Spots fill quickly
Application-based entry
Application takes 2 minutes. We\'ll review and reach out within 48 hours.