Strength and nutrition coaching for women who want to stay strong, healthy, and confident during the menopause transition and beyond.  

Lisa Fleige, Owner

Evidence-based Functional Training and Progressive Resistance workouts designed specifically for women to:

  • Build lean muscle

  • Maintain and improve bone mineral density

  • Improve body composition

  • Boost confidence and energy

  • Promote restful sleep

  • And more…

Certifications & Education

Personal Training

SAIL* Fitness Instructor

Strength, Balance, Fitness

MS, RD, LD

Personal Training

Efficient workouts in a supportive environment.

Open to all-no experience needed

Live Online Coaching:

  • Safe and effective workouts for women

  • Emphasis is on proper form

  • Time-efficient and cost-effective

In-Person Training:

  • In-person training in clients’ homes and at two gyms in Chicago is available for an additional surcharge.

  • Service availability is based on location. Please contact us for more information.

Workouts combine body weight, resistance band, and dumbbell exercises

Enjoy affordable resistance training at home and skip the gym fees.

Nutrition Coaching & Wellness

Our nutrition coaching helps guide you to achieve your goals.

About Our Coaching:

  • Let us help you manage menopausal changes through diet, exercise, and mindful eating. 

  • We focus on preventative health and wellness and help clients develop sustainable eating habits - we never recommend restrictive diets.

  • Coaching is by an experienced licensed nutritionist trained in mindful eating.

LFSTRENGTH Training does not provide medical nutrition advice or meal plans or accept insurance.

Why Strength Training is Essential for Women

Bone loss is common in women as estrogen declines

How Estrogen Decline Impacts Health

As we age, it's natural to experience some loss of muscle mass. However, for women, this process is accelerated during menopause due to a decline in estrogen levels. Estrogen plays a key role in muscle preservation by promoting muscle growth. As its levels decrease, it becomes more difficult for the body to build muscle and easier for it to break it down.

As estrogen levels decline and muscle mass decreases, women often experience an increase in body fat. However, those who try to lose fat by restricting calories may end up in a cycle of muscle loss, a slower metabolism, and further fat gain. This is because calorie restriction and fasting can accelerate muscle protein breakdown, worsening the effects of estrogen decline.

Strength Training plus Nutrition = “THE MEDICINE”

Together, they help the body compensate for anabolic resistance and build muscle, increase metabolism, and maintain and build bone mineral density.

This leads to improvements in body composition, mobility, balance and coordination, and reduced risk of falls.

An effective Nutrition Strategy considers individual needs and differences in age, body composition, metabolism, physically active or sedentary lifestyle, strength training and more.

When building muscle, many women need to eat a small surplus of Energy each day, in combination with higher Protein intake.

The right types and amounts of Vitamins and Minerals is essential for health and building muscle and bones. Carbs increase insulin levels – a blood sugar and anabolic hormone that encourages muscle protein synthesis.

Many Women Do Not Eat Enough Protein & Other Essential Nutrients to Build Muscle and Help Prevent Muscle Breakdown

Why Choose LFSTRENGTH

Strength Training and Nutrition Tailored for Women

Just two 30-minute sessions each week is all you need to see results.

  1. Time Efficient, Effective, and Safe Training At Home

  2. Individualized Plans
    We focus on improving body composition, building muscle, maintaining and enhancing bone mineral density, and supporting women's overall health and energy.

  3. Evidence-Based Strategies
    We stay up-to-date on the latest research in nutrition and strength for women to create the most effective programs possible.

  4. Sustainable Practices
    We emphasize developing long-term habits that promote healthy aging and independence, without the need for expensive equipment.

  5. Inclusive of Everyone

    All women are welcome regardless of your experience!

  6. All Virtual - Personal Coaching

Strength training is scientifically proven to build muscle and improve bone density when combined with proper nutrition.

Benefits of Strength Training

  • Gain muscle

  • Maintain and build stronger bones

  • Improve body composition

  • Increase overall muscle strength

  • Increase core strength

    Improve postural alignment

  • Better balance and stability

  • Increase metabolism

  • Cognitive health

  • Improve self-confidence

  • Reduce risk for some chronic diseases

And most importantly - Stay active and enjoy your life!

Reach out to begin your path to better health.

Discover the best strength training & nutrition guidance combinations for you!

Free, 30-minute, Introductory Consultation.

We do not provide medical nutrition advice or meal plans or accept insurance claims