--- title: "Learn To Lift Teen Edition" entity: "page" canonical_url: "https://www.drshivaune.com/learn-to-lift-teen-edition" markdown_url: "https://www.drshivaune.com/llms/page/learn-to-lift-teen-edition" lastmod: "2026-06-12T06:35:19.271Z" --- ## Learn To Lift - Teen Edition ##### A 4-week, bi-weekly in-person small-group program designed to create a safe, empowering environment where teen girls learn workout basics, develop strength, and build confidence that lasts a lifetime. Join Waiting List ## Building Strong, Confident Girls - Inside and Outside the Gym Strength training early in life sets girls up for better bone health, confidence, and physical independence for years to come. Yet many teens avoid the weight room because it feels intimidating, confusing, or embarrassing. Learn To Lift for Teens provides a safe, supportive environment where girls learn proper technique, build strength, and gain confidence - without pressure or gym culture overwhelm. They leave knowing what to do, how to do it safely, and believing they belong in strength training for life. Not only is this program ideal for the non-athlete but is also an ideal off-season program for teen athletes looking to build resilience and support performance. ## Why Strength Training Matters for Teen Girls Strength training during adolescence is one of the most powerful investments in a girl’s long-term health. Up to 90% of peak bone mass is built by the late teen years, making this a critical window for improving bone density and reducing future fracture and osteoporosis risk. Beyond bone health, resistance training supports healthy body composition, joint stability, coordination, and injury prevention, while also improving confidence and self-efficacy. Research consistently shows that properly supervised strength training is safe and beneficial for teens, and can lower injury risk in sports while supporting mental well-being. When girls learn to lift with proper technique in a supportive environment, they don’t just get stronger - they develop the skills, confidence, and independence to care for their bodies for life. ## Program Details ### February 11th - March 13th, 2026 Wednesdays and Fridays at 3:45 pm - 4:30 pm Bomb Fitness at [862 Kingston Road](https://www.google.com/maps/search/862+Kingston+Road?entry=gmail&source=g) Join Waiting List ## Program FAQs Tell me about the Program Fees and Insurance Information Portions of this program may be eligible for extended health benefit reimbursement under naturopathic medicine. For this reason, each participant must be an active patient of Dr. Shivaune for the duration of the program. Please review the full fee structure carefully before registering. 1. Registration Fee $99 + HST* (one-time fee, per semester) 2. Active Patient Requirement All participants must be active patients of Dr. Shivaune. New patients are required to complete a pre-program assessment: $195 (HST-exempt, insurance eligible) Existing patients who have not had a visit with Dr. Shivaune in the past 6 months or more will require a reassessment: $165 (HST-exempt, insurance eligible) 3. Group Lifting Sessions Each group lifting session attended is billed at $55 per session (HST-exempt, insurance eligible) The registration fee may be eligible for reimbursement through a health spending account, depending on your plan. Tell me about the Pre-Program Assessment Pre-program assessments are comprehensive, women’s-health-focused naturopathic visits with Dr. Shivaune, a licensed Naturopathic Doctor. These visits may include discussion and support around: • Sleep • Nutrition • Menstrual health • Mental health • Digestion Where appropriate, recommendations may be made for blood work, supplements, and/or lifestyle changes. A written treatment summary will be provided and can be reviewed by parents or guardians prior to moving forward. Pre-program assessments are completed in-office at The Nook, located at 902 Kingston Road, and must be completed before the program start date. Blood tests and supplements may be recommended during the assessment or throughout the program based on individual needs. These services may involve additional costs; however, there is no obligation to purchase them in order to continue participating in the program. Where do the group sessions take place? Group training sessions will take place at Bomb Fitness at 862 Kingston Road. What happens if I have to miss a session? In order to gain maximum benefit from the program, it is highly recommended that you attend each group session. Since the space in the program is reserved for you, if you’re not able to attend a particular session, it is requested that you provide a minimum of 24-hours’ notice to avoid being charged a missed session fee equal to the session cost, ($55 plus HST). I have an active injury, can I still participate in the program? Since we are working in a group, we are not able to accommodate major injuries. If your injury is minor and you’ve been cleared to participate in modified physical activity you may participate. If you’re still unsure, please schedule a free 15 minute discovery call.