HORMONE-SMART STRENGTH TRAINING FOR WOMEN
PRENATAL | POSTPARTUM | PERIMENOPAUSE | MENOPAUSE | MENSTRUAL CYCLE-BASED TRAINING
FEEL STRONGER, MORE ENERGIZED, AND FINALLY CONSISTENT WITH TRAINING THAT MATCHES YOUR HORMONES - NOT FIGHTS THEM.
12-WEEK HORMONE SMART STRENGTH COACHING EXPERIENCE FOR WOMEN. BUILT FOR YOUR BIOLOGY. MATCHED TO YOUR REAL LIFE. PERSONALIZED TO YOUR HORMONAL STAGE.
THE PROGRAM
What’s Included in Your Coaching Experience…
WEEKLY 1:1 VIRTUAL COACHING SESSION
Real time form coaching, personalized adjustments, and cycle or hormone aligned training each week.
3 CUSTOMIZED STRENGTH WORKOUTS/WEEK
Tailored to your menstrual cycle, pregnancy, postpartum recovery, perimenopause, or menopause - and to your equipment/space
HORMONE-SMART PROGRAMMING
Training adapts to cycle phases, PMS symptoms, energy fluctuations, ligament changes, hot flashes, and recovery needs.
WEEKLY ACCOUNTABILITY CHECK-INS
Progress reviews, symptom tracking, and strategic adjustments so you never lose momentum.
PRIVATE APP ACCESS
Workout delivery, form videos, habit tracking, and direct messaging for questions or modifications.
FULL EXERCISE VIDEO LIBRARY
Science based movement demos built for women’s biomechanics and joint safety.
who is this for?
Every woman’s hormones shift - monthly, yearly, and across decades. Your training should shift with you.
Menstruating and want to train with your cycle (PMS, period week, ovulation shifts)
Prenatal and need trimester-specific strength that keeps you comfortable + confident
Postpartum and rebuilding stability, core strength, and energy
Perimenopausal and navigating fatigue, anxiety, sleep changes, and joint discomfort
Menopausal and focused on bone density, strength, and metabolism
Busy AF and need efficient workouts (home or gym) that fit your real life
Someone who wants education + coaching, not just a PDF workout plan
how hormone-smart strength training works
Your plan adapts as your hormones, energy, and capacity shift.
Week 0 – Onboarding
Movement screen, intake form, your cycle or hormonal life phase, equipment audit, schedule planning.
Weeks 1–4 – Foundation & Stability
Breathing, core, posture, mobility, movement efficiency — tailored to where your hormones are right now (period phase, postpartum recovery stage, or perimenopause symptoms).
Weeks 5–8 – Strength & Capacity
Progressive resistance, smart conditioning, joint-friendly stability work. Cycle and symptom-aware programming.
Weeks 9–12 – Strength → Power (as appropriate)
Power variations for those who can, strength maintenance for those who need it, improved performance markers, smarter recovery strategies.
Time: 30–40 minutes per workout
Equipment: Whatever you have (dumbbells, bands, or full gym)
Shannon Eberly demonstrating how her 12-week coaching program works - including virtual 1:1 training sessions, personalized workouts, and the step-by-step process moms follow from onboarding to results.
12-WEEK PRIVATE COACHING
PRICING
12-WEEK SEMI-PRIVATE COACHING
$425/mo
3 CUSTOMIZED WORKOUTS/WEEK IN APP
FULL HORMONE + CYCLE ADAPTATION
MONTHLY PROGRESS TRACKING AND ACCOUNTABILITY
DIRECT ACCESS TO SHANNON FOR FEEDBACK, ADJUSTMENTS
1:1 PRIVATE SEESION EACH WEEK
3 CUSTOMIZED WORKOUTS/WEEK IN APP
FULL HORMONE + CYCLE ADAPTATION, CONSIDERING FERTILITY, ENERGY, AND SEASON OF LIFE
WEEKLY PROGRESS TRACKING AND ACCOUNTABILITY
FULL EXERCISE LIBRARY
DIRECT ACCESS TO SHANNON FOR FEEDBACK, ADJUSTMENTS, & SCHEDULING CHANGES
$600/mo
6-WEEK TEMPLATE PREVIEW
$150
3 WORKOUTS A WEEK FOR 6 WEEKS
HORMONE EDUCATION BY LIFE PHASE (PRENATAL, POSTPARTUM, PERIMENOPAUSE, MENOPAUSE)
EXERCISE LIBRARY & VIDEO DEMOS
WEEKLY FOCUS & PROGRESSION PLAN
1-WEEK TEMPLATE PREVIEW
3 WORKOUTS DESIGNED FOR EITHER PRENATAL, POSTPARTUM, PERIMENOPAUSE OR MENOPAUSE
INTRO TO TRAINING WITH YOUR CYCLE
MINI HORMONE EDUCATION GUIDE
FREE
RESULTS & SOCIAL PROOF
Real Women. Real Moms. Real Results.
My clients don’t just get stronger - they feel grounded, capable, and confident again in their own skin.
Every story is different, but the outcome is the same:
A stronger body & mind
Better energy and recovery
Renewed confidence in movement and motherhood.
Early Postpartum | 3 months after birth
“I’ve done fitness programs before, but nothing that understood postpartum recovery like this. No one talks about all the hormonal shifts you go through, and how that affects literally everything. Shannon helped me rebuild my core and confidence one week at a time. It also helped that we could swap stories about all the craziness that comes with being a first time mom. I can finally pick up my baby and open the stroller (sometimes with one hand!)
— Tara D., 34, 3 months postpartum
Prenatal | Second trimester mom
“I was nervous to keep exercising once I got pregnant, but Shannon made me feel completely safe and confident. Every session is adjusted for how I’m feeling that day (even emotionally!), and I can tell it’s helping me stay strong for labor. It also helps to carry this belly around everywhere!”
— Melissa R., 31, 26 weeks pregnant
Busy Mom of Two | juggling life and work
“I have two kids (4 & 6), and I stopped working out the second I got pregnant with my first. I have always been pretty thin all my life, but I was exhausted every day, and started to hate how I looked. I started to settle, because who has time to workout when you have two kids and a job? I found Shannon through a colleague, and she actually made it work for me. She even came to my office, and gave me a workout to do on the stairs in my office building in case I was stuck at work late.”
— Elena P., 39, mom of two
Perimenopausal Woman - rediscovering strength
“I was always an athlete throughout my 20’s, and even into my 30’s. I still exercised during motherhood (my twins are in college now), but I kept hurting myself. Every time I went back to the gym, my lower back felt like it was breaking. I had been inconsistent for years, and then my daughter introduced me to Shannon. She split up our time between physical therapy exercises and sweaty HARD workouts. She also makes sure to annoy me with a text making sure I stay on top of my workouts, which I hate, but need!”
— Rachel S., 47, perimenopausal
Menopausal Woman – focusing on longevity
“This is the first program that truly feels like it’s made for women in my stage of life. I’m stronger, my joints feel amazing, and I’ve built habits I can sustain. Shannon’s knowledge as an exercise physiologist shows in every detail. It’s science-based but also realistic.”
— Janet K., 55, menopausal
“Hi, I’m Shannon - a mom, Exercise Physiologist, and coach helping women rebuild strength and confidence through every stage of motherhood.”
ABOUT SHANNON
I’m Shannon Eberly, M.S. Exercise Physiology, NASM-CPT - a mom, coach, and exercise physiologist helping women build strength that works with their hormones, not against them.
With over 11 years of experience, I specialize in hormone-smart training for every stage of womanhood - from pregnancy and postpartum to perimenopause and menopause.
My approach combines science-based strength training with realistic accountability, so you can feel strong, capable, and grounded - not burned out.
You don’t need a perfect plan. You need a plan that works for you.
Meet Your Coach