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Release.Rebuild.Rise. with Intention.
Structured strength classes for perimenopausal women 35+ who are ready to become the woman they know they're capable of being.
Release the version of you that keeps quitting.
Rebuild strength through structured, progressive training.
Rise into the woman who follows through.
"I finally stopped restarting."
— Mary J
"I feel powerful instead of punished."
— SaNesa G
"This feels sustainable."
— Dana L
You Know Something Has to Change
The gap between where you are and where you want to be isn't motivation — it's structure.
✕Where You Are Now
- ✕Starting over every Monday
- ✕Feeling invisible in your own body
- ✕Exhausted from workouts that drain instead of build
- ✕Doing everything and seeing nothing change
- ✕Punishing yourself for falling off
✓Where You Want to Be
- ✓Consistent, structured training that compounds
- ✓Feeling strong, capable, and in control
- ✓Energy that builds with every session
- ✓Visible progress rooted in progressive strength
- ✓Self-trust that never needs a restart
The bridge? Structured strength training that meets your body where it is — and builds from there.
Your Body Is Changing. The Question Is —
Will You Lead That Change, or Let It Lead You?
3-8%
muscle mass lost per decade after 30
1-2%
bone density lost per year after menopause
40%
of women 35+ report hormonal disruptions affecting energy
Strength isn't vanity. It's protection. It's bone density. It's metabolic resilience. It's the ability to carry your own groceries, your own weight, and your own life at 55, 65, and beyond.
This Isn't just About Getting Fit.
It's About Becoming Her.
Your nervous system has been in survival mode — reacting to stress, absorbing everyone else's needs, and running on fumes.
Strength training retrains your nervous system. It teaches your body that you are safe to grow, safe to take up space, and strong enough to hold your own life.
This is identity work — with a barbell.
There are 3 Phases
One Transformation.
Release.
Let go of the guilt, the "supposed to's," and the cycles that kept you stuck. Release the belief that you're broken.
Rebuild.
Lay a new foundation — one rep, one session, one week at a time. Structured progression replaces randomness.
Rise.
Step into the version of yourself you've been waiting for. Stronger. Grounded. Undeniable.
What ReleaseHER Fit Club Is
Structured strength training in a class environment.
Each week follows progressive programming designed to:
- Build muscle safely
- Support joint health
- Improve bone density
- Increase energy
- Strengthen mental resilience
You show up.
You train.
You build.
Identity shifts through repetition.
What Makes It Different
Is This For You?
This Is For You If...
- ✓You're 35+ and feel like your body changed overnight
- ✓You're tired of starting over every Monday
- ✓You want structure, not just motivation
- ✓You're ready to invest in long-term strength
- ✓You want coaching, not just a workout
- ✓You're done punishing yourself into results
This Is NOT For You If...
- ✕You're looking for extreme weight loss programs
- ✕You want high-intensity burnout circuits
- ✕You're not ready to commit to consistency
- ✕You want a quick fix, not a foundation
- ✕You prefer to go it alone without coaching
- ✕You think strength training is just for young people
What You Get
About Coach Nika
Hi I'm Coach Nika, a trauma-informed, holistic strength training and mental health coach who helps women 35+ rebuild trust with their bodies through structured strength training.
I don't coach aesthetics. I coach identity, safety, consistency, and self-trust—using the barbell as the tool.
My work is rooted in lived experience.
I navigated childhood trauma.
I lost my mother at 19.
I spent years battling depression, anxiety, low self-esteem, and suicidal ideation.
I became a caregiver while still raising myself.
Strength training didn't just change how I looked.
- It changed my brain.
- It regulated my nervous system.
- It built my confidence and self-love.
- It changed how I felt in my body.
- It changed how I responded to stress.
- It changed how I showed up in my life.
It gave me stability.
It gave me discipline without punishment.
It gave me proof that I could follow through.
I don't coach from theory. I coach from integration.
Released. Rebuilt. Risen with intention.
The Identity Transformation
This isn't a before & after photo. It's a before & after woman.
Before ReleaseHER
- ✕Restarts every Monday with a new plan
- ✕Feels invisible, disconnected from her body
- ✕Exhausted and running on willpower
- ✕Feels guilty when she misses
- ✕Believes consistency isn't for her
After ReleaseHER
- ✓Follows a progressive plan that builds on itself
- ✓Feels present, powerful, and grounded in her body
- ✓Energized by training that restores, not depletes
- ✓Returns without guilt - the structure holds her
- ✓Knows she was built for consistency
Real Women. Real Transformation.
Hear from women who stopped restarting and started becoming.
Lashawn Taylor
“Coming here has changed my life. I'm 52 and need more strength and muscle, and Shanika has helped me achieve that.”
Candace C.
“If you're looking for a coach who knows how to bring the best out of you—physically, mentally, and motivationally—look no further than Coach Shanika! She brings a strength-based focus that challenges you to grow while still meeting you where you are. Whether you're just starting your fitness journey or looking to level up, her sessions are both empowering and effective. I've seen real progress—not just in my strength, but in my confidence and mindset too. She creates a supportive, no-judgment space that makes you want to keep coming back. Coach Shanika is the real deal. Highly recommend checking her out!”
Deirdra Shippe
“Shanika is a great trainer! She makes you feel comfortable and is attentive to your needs. I have been going to her strength class for about 9 months now and in the beginning I had pain and weakness in my knees. I'm happy to report that my knees are stronger. Steps are easier to navigate and I am able to kneel and apply pressure that was impossible to do in the beginning. Thank you Release the Dope!”
Tiara C. Autry
“Coach Nika creates a supportive, nonjudgmental space while still challenging you to grow stronger physically which will lead to feeling stronger mentally. Her approach is not just about workouts, it's about building confidence, consistency, and a healthier relationship with your body!!”
SaNesa Gordon
“Shanika is a wonderful trainer. She is very knowledgeable about what it takes to strengthen your mind, body, and spirit. Her method of training is very graceful and supportive. Her innovative ability to bring women within the 35+ age bracket and target the space in which our bodies decide to go through a new stage is support that I believe all women should have access to. Her consistent mantra of 'you're strong!' provides her clients with the motivation to challenge themselves within their own individualized journeys. If you are someone just beginning, starting over, or just need an added boost of a collective group of women to work alongside of, or individually with Shanika, I'd highly recommend her services.”
What to Expect in Class
Every class follows the same intentional structure — so you always know what you're walking into.
Warm-Up
5-10 minNervous system activation, mobility work, and movement prep
Strength Block
20-25 minCompound lifts with progressive overload — the foundation of every session
Accessory Work
10-15 minTargeted exercises to support your main lifts and address imbalances
Cool-Down
5 minStretching, breathwork, and nervous system regulation
Frequently Asked Questions
You have two choices.
Stay where you are.
Or BECOME HER.
$119/month
Enrollment closes when classes reach capacity.