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 Foundations?
EVOLVE Foundations is a short-term, small-group strength training program designed for women 30+ who want to build strength, confidence, and solid movement patterns through structured, progressive workouts.
With expert coaching, intentional programming, and the support of a welcoming community, you’ll move better, feel stronger, and build skills that set you up for long-term success — especially during the golden decade before peri-menopause.
This isn’t a quick fix. It’s a focused training block that teaches you how to lift with great form, track your progress, and stay consistent.
EVOLVE Foundations meets you where you are and helps you grow stronger — one phase at a time.
Who is EVOLVE Foundations for?
EVOLVE is for women 30+ who are ready to:
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Build foundational strength and better movement patterns
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Improve posture, mobility, and everyday confidence
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Start (or return to) lifting weights safely and effectively
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Establish consistent strength training habits
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Track meaningful progress with guidance
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Prepare their bodies for the hormonal shifts of peri-menopause
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.
EVOLVE may not be the right fit if you:
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Prefer a casual, drop-in workout format without structure or progression
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Are unable to commit to a full training block (2–3 months at a time)
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Expect to miss frequent sessions due to travel, work, or scheduling conflicts
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Have not been cleared for strength training post-injury or surgery
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Require ongoing rehab-level support or 1:1 attention for most exercises
If you are unsure if this program is right for you, please reach out!
You Will Receive:
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2 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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2 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:
$280 per 2-month training block
Paid upfront at the start of each block.
EVOLVE Foundations runs in 2-month phases so you can train consistently, build strength safely, and make steady progress without a long-term commitment.
What sets EVOLVE apart?
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Results You Can See and Feel: You can expect to feel stronger, more stable, and more confident in your body.
And while many women see noticeable body composition changes, Foundations is also about learning how to lift well, move better, and build confidence with strength training. You can love your body and want to grow stronger — both can be true.
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Functional, Everyday Strength: As you build consistency, you’ll notice daily life gets easier — lifting, bending, hiking, carrying, getting up and down from the floor. You’ll feel more capable, stand taller, and move with more ease in your body.
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One-of-a-Kind in the Rogue Valley: EVOLVE Foundations is a unique strength program for women 30+ who want a supportive, judgment-free space to build strength with smart programming and real guidance. It’s designed to help you learn the fundamentals while steadily progressing each week.
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.