Metabolism
Muscle is metabolically active tissue. Building it raises what your body burns at rest, which is exactly what shifts in perimenopause and menopause.
The Bloom Lab Online · A Midlife Bloom Method™ Program
Muscle is your medicine. Build it with a coach in your corner every day.
A phased strength and physique program built for women 40 and beyond. Progressive workouts, protein-forward nutrition designed for midlife hormones, and daily accountability texts from your coach. Not toning. Building.
Shanae Smith · ISSA CPT · CFNC · CCWS · Bodybuilding Specialist
Why Strength, Why Now
The strongest thing you can do for your future is lift for it
After 40, you can lose 3 to 8 percent of your muscle mass each decade if you do nothing. Estrogen decline accelerates bone loss. The answer is not smaller portions and more cardio. The answer is muscle.
Bone Density
Progressive resistance training is one of the most effective ways to load your bones and protect against osteoporosis in the years that matter most.
Shape and Confidence
Physique training builds shoulders, glutes, and posture. You are not shrinking yourself. You are sculpting a body that looks and feels powerful.
Independence
Grip strength, leg strength, and balance predict how well you live in your 60s, 70s, and 80s. Every rep now is a deposit in that account.
How It Works
Four steps between you and your strongest decade
- 1
Complete Your Intake
Photos, measurements, health history, and where you are in your menopause journey. Your program is built for your body, not a generic template.
- 2
Get Your Phase 1 Plan
Your first 4 week training phase plus a protein-forward nutrition guide calculated from your lean body mass and adapted for midlife hormones.
- 3
Train and Text
You lift. Your coach texts. A morning prompt to set your day and an evening check-in to close it. Accountability that actually reaches you.
- 4
Progress Every Month
Monthly photo and measurement reviews, then a new phase. Twelve phases a year, each one building on the last.
Daily Accountability
The plan works because someone is watching it work
Most programs fail in week three, when motivation fades and life gets loud. That is exactly when your phone lights up.
Every training day you get a morning text with your focus for the day and an evening check-in asking how it went. You reply. Your coach reads it. Adjustments happen in real time, not at some quarterly review.
This is the same accountability structure that has powered high-end text coaching programs for years, now built specifically for women in midlife.
7:02 AMGood morning! Today is lower body, Phase 2 Day 3. Focus cue: drive through your heels on every squat rep. Protein target: 4 palm servings. You have got this.
7:15 AMOn it. Gym at 8!
8:41 PMEvening check-in: How did the session feel? Rate your energy 1 to 10 and tell me your protein count.
8:55 PMEnergy was a 7, hit all my sets, protein at 3.5 servings
8:58 PMStrong day. Add a Greek yogurt tomorrow to close the protein gap. Rest well, you earned it.
Choose Your Plan
Three ways into The Bloom Lab
Choose your plan and check out. Your intake form comes right after, so have 3 photos of yourself ready.
The Blueprint
$97
Per Month · No Texting
- Monthly phased strength program, 4 weeks per phase
- Protein-forward nutrition guide based on your lean body mass
- Midlife adaptations for hormones, recovery, and bone health
- Printable progress tracker and scorecard
Most Popular
The Bloom Lab Method
$197
Per Month · Daily Texts
- Everything in The Blueprint
- 2 accountability texts every training day, morning and evening
- Real replies from your coach, not a bot
- Monthly photo and measurement review
- Plan adjustments in real time as your body changes
Annual Bloom Lab
$1,997
Per Year · Save $367
- A full year of The Bloom Lab Method
- All 12 training phases, periodized across the year
- Quarterly 1:1 video check-in with Shanae
- Bloom Lab tee and welcome kit
- First access to The Bloom Lab studio when it opens
Choosing a plan takes you to a secure Stripe checkout. After you pay, complete your intake form below so your coach can build your Phase 1. Monthly plans can be cancelled anytime; the Annual Bloom Lab is a twelve-month term. This program provides fitness and wellness coaching and is not medical advice — always consult your physician before beginning a new exercise or nutrition program. See our Terms and Privacy Policy.
Your Coach
Built by a woman who has lived it
Shanae Smith is the founder of Oasis Integrated Wellness Solutions and creator of the Midlife Bloom Method™. After navigating surgical menopause at 34 with no medical guidance, she built the roadmap she never got, and has spent years coaching women through the exact transition you are in now.
As an ISSA Certified Personal Trainer and Bodybuilding Specialist with advanced credentials in functional nutrition and corporate wellness, she brings serious physique training knowledge to a stage of life the fitness industry mostly ignores.
Before The Bloom Lab Online, she founded and ran MAX-40 Fitness & Personal Training in Riverside, a 5 star reviewed studio she operated until it closed in March 2024, when she relocated to Palm Springs. The programming here comes from years of hands-on work with real clients, not theory.
The Bloom Lab Online is the STRENGTHEN pillar of her method, turned into a complete program.
ISSA CPT · CFNC · CCWS · Bodybuilding Specialist
You are not declining. You are blooming.
Questions
Before you ask
Will lifting heavy make me bulky?
No. Building visible muscle takes years of deliberate work, and midlife hormones make it harder, not easier. What you will build is shape, strength, and bone density. You will look sculpted, not swollen.
I have never bodybuilt before. Is this for me?
Yes. Phase 1 meets you where you are and every phase progresses from there. You need access to basic equipment, a gym membership or a home setup with dumbbells and a bench, and the willingness to show up.
What if I am in perimenopause or menopause?
The entire program is designed around midlife physiology. Your intake form captures where you are in your journey so training volume, recovery, and nutrition fit your body. Nothing here replaces guidance from your physician.
How do the texts work?
On The Bloom Lab Method and Annual plans, you get a morning text with your training focus and an evening check-in on training days. You reply directly and a real coach reads and responds. It is accountability, encouragement, and coaching in the place you already look 100 times a day.
Can I cancel?
Yes, anytime. Monthly plans are valid for one month at a time and you are never locked in, so cancelling stops the next charge. The Annual Bloom Lab is billed once for twelve months of access, so it works differently — email us and we will walk through your options before your renewal date. Full billing and cancellation terms are on the Terms page.
Do I have to give my phone number?
Only for the plans built on texting. The Bloom Lab Method and Annual Bloom Lab both include daily coach texts, so those require a mobile number and your consent to be texted. The Blueprint has no texting, so the phone field stays optional. You can stop the texts any time by replying STOP.
Step Two: Your Intake
Tell us about your body and where you are
Already checked out? Share the basics here and your coach follows up with your onboarding link, your photo and measurement checklist, and the start date for Phase 1. Not a member yet? Choose your plan above first.
Your strongest decade starts with Phase 1
Spots on The Bloom Lab Method are limited so every woman gets real coaching, not canned replies.