SHEStrong
Feel Strong, Capable, and Like Yourself Again.
A science-based fitness program built exclusively for women in perimenopause, menopause, and beyond that is designed to help you reclaim your strength, energy, and confidence in just two sessions per week.
Strong Isn't a Look. It's a Feeling.
SHEStrong was inspired by the research of Dr. Stacy Sims, a leading expert in women’s exercise physiology, and her philosophy that “women are not small men — and we shouldn’t train like them.” Our program is built around the science of what women’s bodies actually need, especially during the hormonal shifts of perimenopause, menopause, and postmenopause.
SHEStrong is a results-driven, women-only fitness experience that blends four evidence-based training principles into every session: mobility, heavy compound lifts, plyometrics, and sprint interval training. Together, these support the things that matter most as women age: hormonal balance, bone density, lean muscle mass, and heart health.
As women age, it isn’t about doing less; it’s about doing what matters. SHEStrong gives you the tools to train with intention, leave every session feeling capable and energized, and build strength that lasts a lifetime.
The science behind SHEStrong
Inspired by Dr. Stacy Sims, every session includes:
Mobility
Maintain and improve joint flexibility and range of motion so your body moves freely and without pain.
Heavy Lifts
Compound movements in the 6–8 rep range that build strength, protect muscle mass, and support hormone health.
Plyometrics
Impact-based movement to preserve power, balance, and bone density, especially important as estrogen declines.
Sprint Interval Training
Short, 20–30 second bursts of maximum effort for heart health, fat loss, and mental resilience. No running required.
SHEStrong is for you if…
- You're in perimenopause, menopause, or postmenopause and want a program designed specifically for your body's needs.
- You currently go to the gym but leave feeling like something's missing or like your current routine just isn't working anymore.
- You're a busy woman juggling work, family, and everything in between, and want the most effective workout in just two sessions per week.
- You want personalized coaching in a supportive, women-only environment where you feel seen and understood.
- You're focused on long-term health to maintain lean muscle, protect bone density, and improve energy and hormone balance.
- You're ready to stop training like you're 25 and start training like the strong, capable woman you are right now.
Everything included with SHEStrong
SHEStrong sessions
Two women-only sessions per week led by Coach Julie.
Unlimited Bootcamp access
Join any Bootcamp session any time, any day, at no extra cost.
Unlimited yoga classes
Full access to Tranzform’s yoga, stretch, and mobility sessions to support recovery and range of motion.
Trainerize coaching app
Recipes, home workouts, nutrition guidance, and direct messaging with Coach Julie. Connect with your SHEStrong community anytime.
Unlimited InBody scans
Track body composition and progress with InBody scans, recommended every 4–6 weeks.
First access to Challenges
SHEStrong members get first access to Tranzform’s fitness and nutrition challenges throughout the year.
What to Expect
Book your free personal fitness evaluation
We'll start with a conversation about your goals, complete an InBody scan to establish your baseline, and review your current fitness and nutrition levels. This helps us make sure SHEStrong is the right fit to set you up for success from day one.
Become a Tranzform member
Once you've found your fit, you'll select a membership and officially become part of the Tranzform community.
There's no pressure to decide on the spot. Take your time and choose what feels right for you.
Join us on the mat
One of our coaches will greet you, show you around the gym, and make sure you feel comfortable in the space before your first session.
Bring a water bottle, a good pair of clean workout shoes (no street shoes please!), and comfortable clothes — we'll handle the rest.
Meet Coach Julie
Coach Julie leads the SHEStrong program at Tranzform Fitness Grand Haven. She is a NASM-certified personal trainer, Stretch and Mobility coach, and holds a B.S. in Biology. This background provides her with a strong foundation in human movement, physiology, and injury prevention.
Julie is passionate about helping women build strength, confidence, and sustainable routines that support long-term health, especially during midlife transitions. Her coaching approach is grounded in science, empathy, and empowerment, creating a judgment-free environment where every woman feels supported, capable, and strong.
Outside of coaching, Julie is an avid hybrid fitness athlete who competes in HYROX, DEKA, Spartan, and multiple endurance events. She brings both coaching expertise and firsthand athletic experience to every session.
what our clients have to say
Common Questions About SHEStrong
When does SHEStrong meet?
Classes are held on Mondays and Wednesdays at 4 or 5 pm, and on Tuesdays and Thursdays at 5 or 7 am. Choose the time that fits your schedule.
How is SHEStrong different from Bootcamp?
SHEStrong is a women-only program specifically designed around the science of midlife female physiology. Every session is built around four training pillars — mobility, heavy lifts, plyometrics, and sprint intervals — that directly support hormonal health, bone density, and lean muscle during perimenopause and menopause. It’s more specialized and intentional than a general Bootcamp session.
Is Bootcamp included in my SHEStrong membership?
Yes, your monthly membership includes unlimited access to all Bootcamp sessions at no extra cost.
Is yoga included?
Yes, unlimited yoga, stretch, and mobility classes are included with your SHEStrong membership.
Why is exercise so important during menopause?
Hormonal changes during perimenopause and menopause affect nearly every system in the body. Bone density declines, lean muscle mass decreases, cardiovascular risk increases, and metabolism slows. Regular exercise, particularly strength training and high-intensity intervals, is one of the most powerful tools available to counter these changes. Research shows it can reduce the severity of hot flashes, improve sleep, stabilize mood, protect bone health, and support healthy body composition, all without medication.
I already go to the gym. Why do I need SHEStrong?
Most general fitness programs aren’t designed with women’s midlife physiology in mind. Long cardio sessions and light, high-rep weight training — the default for many women — are among the least effective approaches for this stage of life. SHEStrong is built specifically around what research shows works: heavy compound lifts, plyometrics, and sprint intervals, in a women-only space with a coach who understands your body.
What should I bring?
A water bottle, supportive workout shoes, and comfortable clothes. We’ll take care of everything else.
How is membership priced?
Membership pricing is based on your selected program. We want to make sure you’re in the right program before talking numbers. Book a free fitness evaluation, and we’ll walk you through your options — no pressure, no commitment. We also often have rotating promotions for new members. Make sure to ask us if there is an upcoming Challenge!
You Deserve to Experience a Good Menopause
Menopause is a natural life shift, but that doesn't mean you need to suffer through the symptoms in silence.
You aren’t alone, and we are here to help. Take the first step and schedule your complimentary Personal Fitness Evaluation today.
