Elevate Strength & Nutrition

Elevate creates a welcoming space where perimenopausal women discover their strength—free from intimidation, judgment, or prerequisites.

Our strength program infuses yoga, pilates & PT moves for better joint mobility & stability. Ask about our free trial! Elevate Strength & Nutrition provides personal and small group training classes in Blaine, MN.

06/23/2026

Do you know how much muscle you have? 👀 Ladies, did you know there’s a max amount you can gain (non-steroids)? 😅

Want to find out? 🙋🏻‍♀️ Contact us for your first free InBody scan, with an option to purchase a pack at a low discount rate!

This is especially important for those on GLP-1’s, (Semaglutide or Trizepitide), or who are 35+.

We naturally lose muscle after 35 yrs, and if you’re on a weightloss drug you lose it faster if you’re not strength training and not getting enough protein.

Losing muscle slows your metabolism, making it harder and harder to lose fat.

Want to learn more? Reach out! Call, text or send a DM.

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Below is SMM (skeletal muscle mass) in lbs, which includes glycogen, water & muscle fibers, this is not the same as “lean mass” (which also includes organs, bones, water and tissues that are not body fat).

Elevate Strength & Nutrition
Teresa Sampson
Rebecca Sprenger Tietz
Randi Young
Becka Swanson
Anna Lauren

06/21/2026

Why you’re not gaining muscle and how to fix it

06/19/2026

I’m moving our Walk & Talks so you can access them better and be able to go back to them easily, if you don’t finish the whole video.

I prefer longer format videos because I’m all about educating. And with that, you can’t educate someone in a 1 min clip, you miss out on the “why” and details of topics I discuss.

I’ll provide more details 👇👇👇

06/17/2026

Real talk. What I do to prevent perimenopause weight gain…

Photos from Elevate Strength & Nutrition's post

06/12/2026

Have you tried Protein House yet? What did you get?! This Thai Monster bowl has 79g protein!! Only 730 cals (really good protein to calorie ratio).

It’s pretty much 2 meals, highly recommend!

Lift, eat, recover. 😎

Why F45 and Orange Theory Stop Working for Women in Perimenopause

06/09/2026

Orange Theory, F45, boot camps and other “HIIT” classes aren’t ideal for women 36+.

If you missed yesterday’s reel, go back and take a peek.

I’m (Teresa here) glad I quit the cardio classes when I did in my early 40’s. They didn’t keep me thin, my nutrition determined my weight, not cardio.

Lessons learned. Work smarter, not harder.

Why F45 and Orange Theory Stop Working for Women in Perimenopause Are your workouts making you sweat but not changing your body, espe...

06/08/2026

Most gyms don’t run HIIT correctly. Here’s why, and how it’s properly done.

This is important for women in perimenopause, because HIIT is good, if run right, but most gyms turn it into 45-60 min of moderate intense cardio, which hormonally backfire in women’s bodies who’s hormones are already on the rollercoaster of menopause transition… 🫠🫣

I’ll post proper protocol below.

06/05/2026

We agree!

I (Teresa) used to grind out 6 days a week of cardio w/weights style workouts.

Once I cut down to 4 days of strength training only and walked for my cardio, I saw much better results.

This is why our program is designed the way it’s laid out. Especially for perimenopausal women who are already under enough life stress & hormonal stress. 😰

Try us FREE for 2 WEEKS!

https://www.instagram.com/reel/DZFt2gKuQIP/?igsh=ZXFvZjMxenlsbzh5