Personalized Plans
Every program is built around your goals, starting point, equipment, and weekly availability — not a template.
Get your power back
in every season of life.
PowerPause helps women build strength, restore energy, and feel good again through every season of change.
- Personalized Online Coaching
- Home & Gym Plans
- Real Results
- Supportive Guidance
Which option fits you?
Find your fit in 2 minutes.
A few quick questions and we'll recommend the right starting point — the app, a one-hour consultation, or ongoing 1-on-1 training.
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Let's start with the basics.
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Meet Stephanie
Hello, I'm Stephanie —
founder of PowerPause.
- Menopause Coach
- Certified Personal Trainer
- Certified Nutrition Coach
For more than 30 years, I've been passionate about helping women become stronger — not just physically, but mentally and spiritually as well.
Real health isn't built through another diet or a quick fix. It's built one choice at a time — through consistent movement, strength training, wholesome nutrition, rest, and giving our bodies the care they deserve.
“I don't believe women need another diet. I believe they need strength, knowledge, encouragement, and a plan that supports them through every season of life.”
— Stephanie
Why PowerPause
Not one-size-fits-all. Built around you.
PowerPause is designed to be flexible enough for real life — your schedule, your equipment, your starting point. Coaching adapts as you do.
Online-First Coaching
Train from home or the gym, on your schedule. Workouts, check-ins, and adjustments live in one place.
Realistic Results
Sustainable progress over crash plans. Strength, energy, and confidence built one week at a time.
Support That Fits Your Life
Coaching that adjusts when life shifts — travel, recovery, busy seasons. Consistency over perfection.
Programs & Pricing
Three ways to work with Stephanie.
Pick the level of support that fits your life — the self-guided app, one focused consultation, or ongoing 1-on-1 personal training. Not sure which? Take the 2-minute quiz.
Self-guided
PowerPause App Membership
Your workouts. Your schedule. Your pace.
$39/month
The tools and structure to stay consistent with your fitness and nutrition — all in one place.
Includes
- Access to the PowerPause workout app
- Structured workouts to follow
- Exercise demonstrations and instructions
- Progress tracking for your workouts
- Macro tracking for daily nutrition
- A convenient way to stay organized and consistent
- Train at home or in the gym, on your schedule
Best for
Women who want structure and consistency on their own schedule, without personalized coaching.
Self-guided app membership. Does not include 1-on-1 coaching, personalized programming, form checks, individual workout adjustments, or personalized nutrition coaching.
Join the appClarity in one hour
One-Hour Consultation
One hour. Clear direction. A plan to start with.
$80
60-minute consultation
A single 60-minute conversation with Stephanie about your goals, routine, and the areas where you need the most support.
Includes
- Nutrition guidance based on your goals and lifestyle
- Supplement discussion and education
- Workout and strength-training guidance
- Recommendations for improving your current routine
- Answers to your specific fitness and wellness questions
Best for
Women who want expert guidance in one focused session, not an ongoing commitment.
Hands-on coaching
1-on-1 Personal Training
Personally designed. Personally coached by me.
From $300
In-person or online
Individually coached 60-minute sessions tailored to your goals, fitness level, and abilities.
4 Sessions
Once per week
$300
8 Sessions
Twice per week
$560
Each session includes
- 60-minute 1-on-1 sessions
- Guided warm-up and preparation
- A workout tailored to your goals and abilities
- One-on-one exercise instruction
- Form and technique coaching
- Exercise modifications when needed
- Progression as you become stronger
- Guided stretching and cool-down
- Personal support and accountability
Best for
Women who want personalized coaching, hands-on form correction, and dedicated 1-on-1 time with Stephanie.
Individually coached training sessions. Does not include a written or take-home workout program.
Request a packageAbout the PowerPause App
A complete toolkit in your pocket.
The PowerPause App Membership runs on MyCoach.ai — the same dedicated coaching platform Stephanie uses for all her app clients. Everything in one place, available the moment you sign up.
- Follow structured workouts
- Watch exercise demonstrations
- Track workouts & progress
- Log macros & nutrition
- Stay organized & consistent
- iPhone, iPad, or web
Prices listed are current rates. In-person training is based in Stephanie's local area; online sessions are available worldwide.
Testimonials
Real women. Real progress.
Every story is unique — and so is every plan. Results vary based on consistency, nutrition, starting point, and effort.
before
afterNicole Kuhl
Age 52
Weight
181144lbs
−37 lbs
Program · 1-on-1 Training
Meeting and working with Stephanie has been an absolute game-changer! It definitely helps that she is super fun, down-to-earth, and always ready to cheer you on in all areas of life.
She is incredibly knowledgeable, patient, and knows exactly when to give you that extra push. Best of all — and this was huge for me — she actually listens to you and your body. She doesn’t just barrel ahead at the expense of how you are feeling. Whenever a joint or tendon was acting up, she knew exactly how to stretch it, roll it, or tape it. It is so much more than just lifting weights. Her deep understanding of nutrition, shifting hormonal seasons, and how to build lean strength as your body changes has been everything.
— Nicole Kuhl
before
afterAshley Shaw
Age 56
Weight
152138lbs
−14 lbs
Program · 1-on-1 Training
After getting seriously injured in a group boot camp, I thought I’d never be able to be strong again. I had gained quite a bit of weight after surgery and yet still had chronic pain and inflammation. My fear over getting injured had me reluctant to seek out training again. But I also knew that I desperately needed to try to get strong again for my long-term health.
As soon as I met Stephanie I felt I was in good hands. Her warm smile and confidence immediately put me at ease. She listened to my concerns and put together a plan to help me build my strength gradually and safely. Form was always her focus as well as giving me a diversified routine that helped build the supporting structures around my surgery site. And her knowledge is not limited to weights and workouts. Steph takes all of the myriad of nutrition information, researches it, and applies it to your plan. Nutrition, supplements, new discoveries — Steph uses every tool she can to help you be the best version of yourself.
— Ashley Shaw
before
afterLorena Rocha
Age 52
Weight
223180lbs
−43 lbs
Program · 1-on-1 Training
Before, I was always tired and lacked energy, but I always intended to go to the gym. However, when I went, the machines overwhelmed me because I didn’t know what to do or how to use them, and that was frustrating; I felt lost.
After many years and after surgery, I decided to go to the gym on my doctor’s recommendation. With a blank mind, I made an appointment, and that’s how I met Stephanie. I told her I had to start and that I didn’t know anything. Plus, I had an injury to my right shoulder, which made everything more complicated.
— Lorena Rocha
Individual results vary. Stories shown represent client experiences and are not guarantees of specific outcomes.
How to get started
Four simple steps. Pick your fit.
Three ways to work with Stephanie — the self-guided app, a one-hour consultation, or ongoing 1-on-1 training. Here's how to get started.
Take the 2-minute quiz
Answer a few quick questions about your goals and the kind of support you want. You'll get a recommendation — the App, a one-hour Consultation, or 1-on-1 Training.
See your best fit
You'll see exactly what's included, what it costs, and why it's the right starting point for where you are right now.
Join or book
Join the PowerPause App on MyCoach.ai in one tap, or request a consultation or 1-on-1 training package through the contact form.
Get moving
Follow your workouts in the app, meet with Stephanie for your consultation, or train 1-on-1 — in-person or online. Whatever you picked, you're ready to go.
Which option fits you?
Find your fit in 2 minutes.
You'll get a recommendation — the App, a Consultation, or 1-on-1 Training — based on how you want to work with Stephanie.
The Journal
Fitness, mindset & wellness resources.
Practical writing on training, recovery, and consistency — built for women navigating real life.
- Strength Training
- Mindset
- Recovery
- Nutrition
- Women's Wellness
Strength Training5 min read
How Strength Training Helps You Feel Better Again
Why lifting — even lightly — is one of the most underrated tools for energy, mood, and long-term resilience.
Read moreMindset6 min read
Building Consistency Without Burning Out
A simple framework for showing up 3–4 times a week without wrecking your energy or your motivation.
Read moreRecovery4 min read
Recovery Habits That Support Long-Term Results
Sleep, walks, protein, and the boring stuff that actually moves the needle — especially for women over 35.
Read more
Free ebook + weekly note
A weekly note from Stephanie.
Get Strong Starts Here — the beginner's guide to strength training for women — plus a weekly note from Stephanie every Tuesday at 10am on strength, hormones, and staying consistent.
Every Tuesday at 10am. Unsubscribe anytime.
FAQ
Real questions. Real answers.
The most common questions women ask before starting.
Getting StartedAm I too old to start strength training?
Am I too old to start strength training?
No. You are not too old. Strength training can be beneficial at almost any age, especially for women who want to protect muscle, bones, balance, metabolism, posture, and independence.
The key is starting at the right level. You do not need to jump into heavy lifting right away — you begin with proper form, controlled movement, and exercises that match your current ability.
TrainingWill lifting weights make me bulky?
Will lifting weights make me bulky?
For most women, no. Building a “bulky” body takes very specific training, nutrition, genetics, and years of consistent effort.
What strength training usually does for women is help create a firmer, stronger, more shaped body. It can improve muscle tone, posture, confidence, and how your clothes fit.
Body & HormonesWhy does my body feel different in perimenopause or menopause?
Why does my body feel different in perimenopause or menopause?
Hormonal changes can affect energy, sleep, recovery, mood, muscle, fat storage, cravings, and motivation. That does not mean your body is broken — it means your body may need a different training and lifestyle approach than it did years ago.
This is where strength training, protein, recovery, stress management, and sleep become even more important.
Getting StartedHow long before I see results?
How long before I see results?
You may feel better within a few weeks — more energy, better mood, improved confidence, and better movement.
Visible body changes usually take longer, often 8–12 weeks or more, depending on consistency, nutrition, sleep, hormones, stress, and starting point.
Getting StartedWhat is the biggest mistake women make when starting?
What is the biggest mistake women make when starting?
Trying to do too much too fast — too many workouts, too much cardio, not enough food, not enough protein, and not enough recovery.
The best plan is one you can repeat.
Contact
Tell us about you.
PowerPause is online-first — that's where Stephanie can help the most women. In-person training is available on a limited basis and reviewed case by case.
- EmailInfo@stephaniespowerpause.com
- Response timeWithin 1–2 business days
- Based inOnline · Available worldwide
Looking for in-person training?
Choose “In-person” below and share your area — we'll respond with current availability.
Your next chapter
Your next chapter starts here.
Take the first step toward feeling stronger, healthier, and more confident — with a coach in your corner the whole way.