’m Sheila Townsend, co-owner of Prime Health + Performance, certified personal trainer, Human Kinetics grad, and former professional athlete who represented Canada on the national basketball team.
Now, I help women step into their strongest, most confident selves, especially during peri-menopause, menopause, and beyond.
At Prime, I specialize in strength training for women in midlife, but not the way you trained in your 20s. Hormones, stress, recovery, and energy demands all shift, and the truth is, most women haven’t been taught how to train properly for this season of life.
I am here to change that by:
Teaching women how to strength train properly and progressively
Helping retain and build lean muscle, the foundation of longevity
Optimize nutrition and recovery (the often-missing pieces)
Provide personalized programming, coaching, and accountability
Simplify the process so it fits into real, busy lives
There’s a huge gap in women’s health when it comes to understanding what actually works for sustainable results in your 30s, 40s, 50s, and beyond. We fill that gap, with education, strength-based strategy, and whole-person support.
You’re not broken, you’re just beginning a new chapter.
Let’s train with purpose, nourish with intention, and build the strength that carries you into your prime, and beyond.
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ShesPrime Assessment For women in perimenopause or menopause who want a lean muscle- first plan for strength, body composition, and symptom support. You will complete a short intake from before your appointment
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