Winter Semester enrolment is now closed!
Please join the waiting list for our upcoming semesters;
Spring Semester will run from the week of April 13th - June 15th 2026
Fall Semester will run from the week of September 14th - November 16th 2026
Muscle is Medicine
Get Stronger is a 10-week, in-person, small group training program for women who are ready take their lifting to the next level.
Uniquely designed for females 40+, this evidence-backed program will set you up for strength and independence for decades to come.
You know how to lift, but need structure and guidance to get the results you want.
Get Stronger
As your hormones and body change, traditional approaches like "eat less, move more" may no longer work. We need to work out smarter, not necessarily harder.
Our program combines the latest evidence-based strategies with an approachable style to address midlife weight gain and body composition changes.
Many workouts are not tailored for midlife women. Optimize your workouts and regain control of your body with our 8-week small-group training, nutrition, and lifestyle program. This program will guide you through the perimenopause transition and beyond, without the intimidating gym environment.
Some benefits of the Get Stronger program may include:
• Stronger bones
• Improved cardiovascular health
• Better body composition (increased muscle mass, reduced fat mass)
• Enhanced energy levels
• Improved sleep
• Better blood sugar control
• Fewer hot flashes and night sweats
• Improved mood and cognitive function
Let us teach you…
How the Muscle Is Medicine approach addresses many health issues and how to build muscle effectively
How to fuel your body with a balanced, non-restrictive nutrition plan
How to lift weights safely with proper form to prevent injury
Lifestyle strategies to support your physiology during this transition and beyond
Muscle IS Medicine.
This program is for women who...
Are experiencing body composition changes during peri/menopause and/or want to prepare for this transition
Have plateaued with their current exercise routine and need targeted training for this life stage
Have extensive bootcamp experience and seek guidance on healthy, non-restrictive nutrition
Are overwhelmed by conflicting fitness and nutrition information online and want clarity on healthy, non-restrictive nutrition
Have medical conditions such as insulin resistance, high blood sugar, or joint issues that require exercise
Want to connect with like-minded women in a supportive, non-judgmental environment
Program Format
10 weekly small group training sessions at Bomb Fitness
Exercise execution lessons
Hands-on technique support
Full body workouts
Access to the growing library of resources specifically designed to help you navigate perimenopause and beyond, including audio recordings, summary pages, and bonus resources
Program FAQs
What is the program investment?
If you are a current patient of Shivaune’s, your total investment is $879.
A $229 (plus HST) program fee payment is required up-front; a payment of $65 per session (HST exempt) is processed after each group session (for a total of $650). You will receive an invoice after each payment to submit to your insurance provider. Direct billing service is not provided for program sessions.
If you're a returning Learn To Lift OR Get Stronger Athlete, your program fee is $79 (plus HST).
If you are not already a patient of Shivaune’s, you will need to book a pre-program assessment at $195 (HST exempt).
If you haven’t had a visit with Shivaune for 6 months or more, you will need to book a pre-program reassessment at $165 (HST exempt).
Blood tests and supplements might be recommended in your pre-program assessment or throughout the program based on your individual needs, with varying costs, however you are not obligated to purchase them to continue with the program.
Is the program covered by my insurance plan?
Many extended insurance plans will cover the cost of naturopathic care. If you have employee benefits or third-party private insurance, it may cover all or part of the cost of group sessions.
Following receipt of your payment after each session, you will be provided with an itemized receipt to submit to your insurance provider.
For any amount not covered by your health insurance plan, you may be eligible to claim these on your income tax return as an eligible medical expense. Canada Revenue Agency has confirmed that health services provided by naturopathic doctors are eligible medical expenses.
Where do the group sessions take place?
Group training sessions will take place at Bomb Fitness at 862 Kingston Road.
Do I need to attend every session?
In order to gain maximum benefit from the program, it is highly recommended that you attend each group session. However, we know life happens and you won’t fall behind if you miss a sessions here or there. Make-up sessions will not be provided for missed sessions.
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 discovery call.
If I’m not yet in perimenopause, can I still participate?
Absolutely. One of the goals of the program is to educate women about their bodies and what happens as hormones change when they transition through perimenopause into menopause, and it is my firm belief that the earlier in life we start building muscle, the better prepared we are when the time comes that we really need it.
If I’m past menopause, can I still participate?
Yes! The strategies we’re deploying are for women who are losing, or who have lost their own estrogen production. This natural decline in estrogen results in the loss of muscle mass, and so we need to create the right environment and provide the right stimulus for making muscle, and we’re excited to teach you how!
Meet Your Coach
Dr. Shivaune is a Naturopathic Doctor with over 20 years of experience in the health and fitness industry. Her journey started in high performance athletics as a teen doing competitive sprint canoe and kayak racing, and competitive swimming, cross training for which included weight lifting beginning at age 13.
After completing her undergrad degree in Kinesiology and Phys Ed, she spent almost a decade as a Personal Trainer, which included working with everyone from competitive athletes, weekend warriors to seniors.
In her clinical practice, Dr. Shivaune recognized the need to address why many women gravitate towards cardio machines while avoiding the weight racks. This insight led to the creation of the Muscle Is Medicine program series.
