Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it's the only thing that ever has."
~Margaret Mead
Strength & Recovery Training, Women’s Retreats, Yoga, Aquatic Therapy, Nutrition & Swim Lessons in Ashland & Online
What is EVOLVE?
EVOLVE is an 8-month small group strength training program designed to help women ages 35+ build lean muscle, boost confidence, and improve body composition through intentional, progressive workouts.
With expert coaching, strategic programming, and the support of a close-knit community, you'll move better, feel stronger, and gain confidence inside and outside the gym.
This is not a quick fix. It’s a guided transformation built on consistency, support, and personalized progress tracking.
EVOLVE meets you where you are, and helps you grow stronger—one lift at a time.
Who is EVOLVE for?
EVOLVE is for women 35+ who are ready to:
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Build real strength
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Improve posture, mobility & body confidence
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Combat age-related muscle & bone loss
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Learn to lift weights safely and effectively
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Track meaningful progress
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Create healthy, sustainable routines
EVOLVE may not be the right fit if you:
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Can’t commit to the full 8-month program
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Expect to miss frequent sessions due to travel, work or other time constraints.
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You haven’t been cleared for strength training post-injury or surgery, or are currently working through major limitations that require ongoing rehab-level support
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Need significant modifications for most exercises or 1:1 attention
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Prefer a casual, drop-in style class without structure or progression
If you are unsure if this program is right for you, please reach out!
The EVOLVE program is built for women who are ready to commit, stay consistent, and challenge themselves in a supportive environment.
EVOLVE welcomes all fitness levels, and celebrates women of all shapes, sizes, and backgrounds.
You Will Receive:
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3 In-Person Training Days/Week: Small group workouts with coaching, structured training, and smart progression
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1 Homework Day/Week: Optional at-home training to support autonomy, mobility, or extra cardio
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8 Phases of Training: Each 4-week phase focuses on different performance and physique goals
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App Support: Track your lifts, access video demos, view your workouts, and monitor your progress
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Progress Tracking: InBody scans, measurements, strength logs, and optional photos
Training Format:
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Hypertrophy-based split - we focus on different muscle groups each day
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Individual training stations - Everyone works at their own pace with coaching, form feedback, and progressive overload guidance.
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Weekly progressions – Each lift builds from the previous week, but the load, tempo, and reps are tailored to your individual level. No comparison, no pressure to match others—just consistent, personal progress.
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Open Gym Days: Occasionally, when Tamara is away, sessions shift to an “Open Gym” format—same workout, same space, same class time—just more independence and peer support.
You Will Need:
You don't need much for training days at Solara Studio. Bring water, wear clothes you can comfortably move in, and bring your phone for tracking lifts in your app.
For days you want/need to workout from home, or travel days when you still want to stay on track, I recommend the following equipment:
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Short loop bands
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Long loop bands
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Door anchor
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Incline bench
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Dumbbells
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Pull-up bar
I can help you source affordable options!
Pricing Options:
We offer three flexible payment options so you can choose what works best for you.
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Monthly Plan: $250/month
First payment due August 15, 2025. Final payment due April 15, 2026. -
2 Payments: (Save 10%): $910 x 2
First payment due August 15, 2025. Second payment due January 15, 2026. -
Pay in Full: (Save 20%): $1650
Due August 15, 2025.
Limited Spots Available — This program sells out every year!
Hold your spot with a $50 deposit—applied to your first or final payment..
What sets EVOLVE apart?
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Results You Can See and Feel: Expect to see body composition changes! But beyond the physical changes, EVOLVE is about building confidence and ownership over your fitness. It’s about learning to appreciate your body for what it can do—while still challenging it to grow stronger. You can love your body and want to evolve.
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Functional, Everyday Strength: Over time, you’ll notice that daily tasks feel easier. Whether it’s loading your paddleboard, hiking with friends, carrying groceries, or standing taller—you’ll feel stronger, more capable, and more at home in your body.
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One-of-a-Kind in the Rogue Valley: EVOLVE is the only women-centered program of its kind in the area. Believe me, I've looked because I want this program for myself! 😆 It’s designed specifically for women who want to stay consistent and grow strong in a supportive, judgment-free, body-positive space.
When you put in the work, you WILL see results.
Frequently Asked Questions:
What happens if I have to miss a workout? You’ll have full access to that workout in your app—with video guidance, modifications, and mobility add-ons to support you anywhere.
Do I have to track my progress with photos or measurements? I strongly encourage it! Tracking helps us know what’s working—and where we might need to adjust. You’ll have options like InBody scans, strength logs, tape measurements, and progress photos (just for you—no one else has to see them!). I suggest you do all of them, at least at the beginning and end of the program.
What if I’m not familiar with gym equipment or lifting weights? Perfect! That’s what this program is for. You'll learn how to lift safely and effectively, with lots of guidance and feedback. Every woman works at her own pace, and the small group setting makes it easy to ask questions and build confidence.
What if I have an injury or physical limitation? Mild limitations can often be worked around, and we’ll discuss this during your intake session. However, if you're recovering from a major injury or haven't been cleared for strength training, this may not be the right program for now. Let’s chat and find the best fit for you!
What are open gym days? Open Gym days happen occasionally when Tamara is out of town or under the weather. On these days, you’ll still meet with your class and follow the same structured program you're already familiar with—using the app for guidance. You’ll work through your stations at your own pace, just like a coached session, with support from your peers and built-in video demos to keep you on track.