Midlife Strong: Build Strength + Create a Plan That Fits Your Life
Midlife Strong: Build Strength + Create a Plan That Fits Your Life
Free community workshop @Neighbor in Chelsea
Strength, bone health, balance, nourishment, and recovery—in a realistic routine
You know strength matters in midlife, but you may not know which exercises to do, how much to lift, or how to fit it into a busy life.
In this free, small-group workshop, you’ll learn and practice the foundations of strength training and create a realistic 30-day plan based on your needs, schedule, and goals.
Who this workshop is for
This workshop is for women in perimenopause or menopause who want to become stronger and more consistent but aren’t sure how to begin.
It may be a good fit if you:
Want to lift weights but don’t know which exercises to do
Want to support your muscles, bones, and balance
Have osteopenia or concerns about bone strength
Struggle to fit strength, cardio, mobility, and recovery into your schedule
Want an adaptable routine you can practice at home
No previous strength-training or Pilates experience is needed, and you do not need to have attended Part 1.
You’ll learn
👉 Why maintaining muscle and strength matters during perimenopause and beyond
👉 How resistance and weight-bearing movement support muscles and bones
👉 The foundational patterns: squat, hinge, push, pull, carry, and step
👉 What progressive overload means and how to build strength gradually
👉 How protein, calcium, vitamin D, sleep, and recovery support your body
👉 How to create a realistic weekly routine—including a minimum version for busy days
We’ll use a simple framework:
Move + Strength + Cardio + Mobility and Balance + Recover
This is not a boot camp or a perfect schedule you must follow. It is an approachable way to build strength and create a routine you can return to when life gets busy.
What to expect
Guided Pilates-based and functional strength exercises
Practice with foundational movement patterns, balance, and light cardio
Options adapted to your body and experience
Help creating your personal 30-day movement and wellness plan
You’ll leave with a simple 20-minute beginner strength routine and a flexible 30-day plan that fits your life.
Before you arrive
Wear comfortable clothing and bring a yoga or exercise mat. Please arrive 10 minutes early so you have time to settle in.
If your plans change, please cancel your registration so someone else can attend.
About Unha Engels
Unha Engels is a comprehensively certified contemporary Pilates instructor, a Buff Bones® certified instructor specializing in movement for bone health, and a NASM Certified Nutrition and Wellness Coach. She is the founder of Super Middle Pilates & Wellness and the Super Middle Project.
Through her teaching and writing, she helps women navigate midlife with greater strength, confidence, and understanding of their changing bodies. Her approach brings together movement, Pilates, bone health, nutrition, sleep, recovery, and sustainable habits with an emphasis on consistency rather than perfection.
About Neighbor
Neighbor is a connection point for the community – a space for neighbors to gather, organizations to collaborate and deepen impact, and artists to grow. Neighbor exists to cultivate a more connected and flourishing Chelsea by investing in the people who shape its shared life as neighbors, local leaders, and artists.