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
Find your best plan
Built for you in 2 minutes.
Answer a few questions and we'll recommend the program that best fits your goals, lifestyle, and fitness level.
Step 1 of 8
13%
Let's start with the basics.
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
Choose the plan that fits your goals.
Three coaching tiers, all online-first and fully personalized. Not sure which one is right? Take the quiz and we'll recommend the best fit.
PowerStart
For women beginning their fitness journey.
Starting at$39/month
A simple, supportive plan to help you build consistency, confidence, and strength.
Includes
- Structured workout plan
- Home or gym option
- Exercise guidance through the app
- Basic nutrition support
- Monthly progress check-in
- Community encouragement
Best for
Women who want a clear plan they can follow on their own.
PowerBalance
For women who want structure, accountability, and personalized support.
Starting at$79/month
Our signature membership for women who want more than workouts — with guidance, accountability, and whole-body support.
Includes
- Structured workout plan
- Home or gym option
- Nutrition guidance
- Weekly accountability check-in
- Progress tracking
- Monthly plan adjustments
- Habit support for protein, water, steps, sleep, and recovery
- Community encouragement
Best for
Women who want accountability and support without full 1-on-1 coaching.
PowerThrive
For women who want the highest level of coaching and support.
Starting at$179/month
A more personalized coaching experience for women who want deeper guidance, strategy, and accountability.
Includes
- 1-on-1 online coaching support
- Structured workout plan
- Weekly private check-ins with feedback
- Progress-based plan adjustments
- Personalized nutrition direction
- Weekly 15–20 minute coaching call
- Priority app support
- Optional form review
Best for
Women who want personal guidance, accountability, and a higher level of support.
Add-on / separate package
In-person & private training
For women who want hands-on coaching, form correction, and in-person or private training support. Live 1-on-1 training sessions are available as an add-on to any tier or as a separate package.
Final pricing is confirmed after your intake — every plan is tailored to you.
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 · PowerThrive
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 · PowerThrive
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 · PowerBalance
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.
Wrong mindsets
What's really holding you back.
Most women aren't stuck because they're lazy or unwilling. They're stuck because they're working from old assumptions that don't fit the season they're in.
The myth
“I just need to push through it.”
The truth
Willpower isn't a hormone strategy. The right plan respects your body's current season — and gets you further, faster.
The myth
“It's just aging — nothing I can do.”
The truth
Strength, energy, and confidence are trainable at every age. Your forties, fifties, and sixties are not a slow decline by default.
The myth
“Cardio is the answer.”
The truth
Smart strength training protects muscle, bone, metabolism, and mood through perimenopause and beyond. Cardio supports — it doesn't replace.
The myth
“Hormones aren't related to any of this.”
The truth
Energy, sleep, mood, weight, and motivation are deeply tied to hormone health. You deserve to be educated and ask better questions.
The myth
“If I can't do an hour, it isn't worth it.”
The truth
Consistency beats intensity. Twenty focused minutes most days will change your body more than perfect hour-long workouts you skip.
The myth
“I have to choose between fitness and faith.”
The truth
Your body was designed with purpose. Caring for it with wisdom, consistency, and grace is part of stewarding the woman you were created to be.
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 moreFAQ
Real questions. Real answers.
The most common questions women ask before starting. If yours isn't here, reach out — Stephanie reads every message.
Ask a questionGetting 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.
The PowerPause approach
Women don't need to punish their bodies into change.
They need a plan that helps them build strength, support their hormones, protect their energy, and feel confident again.
PowerPause is about learning how to work with your body — not against it.
— Stephanie
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.