--- title: "Learn To Lift" entity: "page" canonical_url: "https://www.drshivaune.com/learn-to-lift" markdown_url: "https://www.drshivaune.com/llms/page/learn-to-lift" lastmod: "2026-06-12T15:46:33.979Z" --- # Learn to Lift ##### A 10-week, in-person, small-group strength training program for women who want to get strong in midlife and beyond. ##### Learn how to lift weights safely and confidently in a private, supportive gym environment - without the intimidation, confusion, or pressure of traditional gyms. ##### This weekly small-group training, nutrition, and lifestyle program is designed specifically for women navigating perimenopause, menopause, and beyond — so you can work with your changing hormones, not against them. ##### Combining our backgrounds and experience in high-performance athletics, kinesiology, personal training, and naturopathic medicine, this program delivers what midlife women actually need: smart strength training, clear education, and real support. Register Now Book A Free Discovery Call Book A Free Discovery Call Join Waitlist ## What You’ll Learn We’ll teach you: Why muscle is the foundation of midlife health — and how to build it safely. How to fuel your body without restriction for strength, energy, and metabolic health. How to lift with proper technique to avoid injury and gain strength for life. Lifestyle strategies that support hormonal changes during perimenopause and beyond Muscle is Medicine. ## Who This Program Is For This program is for women who: Are noticing body composition changes around perimenopause or menopause Feel intimidated or overwhelmed by gym environments Want clear, non-restrictive nutrition guidance Feel confused by conflicting fitness and nutrition advice online Know they need to lift weights but don’t know where to start Have been told they have insulin resistance, high blood sugar, or metabolic concerns Want to train alongside like-minded women in a judgment-free space Register Now ## Program Format 10 weekly small-group training sessions Hands-on coaching and exercise execution lessons Full-body strength workouts Technique support to ensure safe, effective lifting Access to a growing resource library designed for perimenopause and beyond, including: Audio recordings Summary guides Bonus educational resources ## How does the fee structure work? because programs can be covered by extended health insurance, and all participants need to be active patients, the pricing varies depending on a few factors: Weekly group sessions and assessment/reassessment fees are typically covered by extended health insurance under Naturopathic Medicine Registration fees can be submitted to health spending accounts, if available. ## Insurance Coverage Many extended health insurance plans cover naturopathic services. Group sessions are billed as naturopathic care Itemized receipts are provided after each session Coverage depends on your individual plan Any portion not covered by insurance may be claimed as an eligible medical expense on your income tax return. The Canada Revenue Agency recognizes naturopathic services as eligible medical expenses. Register Now ## Frequently Asked Questions Where do sessions take place? Sessions are held at Bomb Fitness (862 Kingston Road) .  A short weekly learning module will be sent to you before each session. Do I need to attend every session? Attendance at all sessions is strongly encouraged for best results.  A minimum of 24 hours’ notice is required to avoid a missed-session fee equal to the session cost ($65). I have an injury — can I still participate? Minor injuries may be accommodated if you’ve been cleared for modified activity.  For major injuries, please book a free 15-minute discovery call to discuss suitability. What if I’m not in perimenopause yet? You’re absolutely welcome. Building muscle earlier in life prepares your body for the hormonal changes ahead. What if I’m post-menopausal? This program is ideal. As estrogen declines, maintaining muscle becomes essential — and I’ll teach you exactly how to do that safely and effectively.