It’s time to get your Body back

You’ve put in the work before and know what it’s like to be at the top of your game.

Now, you don’t even recognize the body that once crushed it on the field, court, or track.

I help former athletes and active individuals over 30 rebuild strength, confidence, and energy through a no-nonsense approach to fitness, nutrition, and lifestyle coaching.

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· Nutrition · Fitness · Lifestyle

· Nutrition · Fitness · Lifestyle

Athlete. Tough-love motivator. No-nonsense coach.

Meet Shemayne Williams:
Fitness, Nutrition, and Lifestyle Coach

With 25+ years of experience as a certified personal trainer and nutritionist, I’ve helped hundreds of clients achieve real results: improve mobility, lose excess weight, build lasting strength, and regain confidence—not just in their bodies, but in their mindset.

I specialize in working with elite, and former athletes as well as active individuals in their 30s, 40s, 50s, and beyond—those who know the same workouts from their 20s just don’t cut it anymore.

My no-BS, straight-talk approach combines time-tested training and guidance with an online approach to help you move better, feel stronger, and perform at your best.

Ready to put in the work? Let’s get started.

CERTIFICATIONS
and AWARDS:

Whole-Person Approach

  • Fitness

    Move with Purpose

    Your body was built to move, and with the right training, you’ll move better than ever. My programming prioritizes functional fitness—strength, mobility, and balance—so you’re not just working out but building a body that performs and feels incredible in everyday life.

  • Nutrition

    Fuel for Results

    What you put in your body matters just as much as how you move it. Together, we’ll focus on simple, sustainable nutrition strategies that fuel your goals, help you shed excess weight, build muscle, and boost your energy without over-complicating your routine.

  • Lifestyle

    Lasting Change

    Your mindset, habits, and environment are the foundation of a healthy life. We’ll work on building a structure that supports your goals, from daily routines to stress management, so this becomes a lifestyle—not just another program.

Foundations Program

Investment: $2,000

This 3-month program is about meeting you where you are and building a strong foundation for lasting health—step by step.

We’ll start with movement: improving mobility, flexibility, and functional strength through intentional exercises that uncover and correct dysfunctional patterns. It’s about connecting your mind and body for real progress. Every session is tracked and rated in the app to show your growth over time.

In the Foundations phase, we’ll focus on:

  • We’ll begin with a detailed assessment to identify your current mobility, functional strength, and movement patterns.

    From there, I’ll build a program tailored to your needs, focusing on targeted exercises like single-leg work, flexibility drills, and mobility training. Every movement is designed with intention, helping you improve real-world functionality, from balance and coordination to overall strength and ease of motion.

  • This program is about being fully present—not checking a box on a workout plan. Every movement has a purpose, and engaging the right muscles with intention leads to real progress.

    Together, we’ll identify and correct dysfunctional movement patterns while improving your range of motion, helping your body move naturally and with ease.

    It’s not about rushing through reps or going through the motions. With a focus on form, awareness, and deliberate effort, you’ll develop the physical foundation needed to feel stronger, more balanced, and capable of handling both life’s physical and mental demands.

  • Achieving results goes beyond just following a plan—it’s about staying connected, intentional, and accountable.

    We’ll keep you on track with regular coaching calls to refine your progress, challenge yourself, and build confidence without risking burnout. Through the GetchaSweatOn app, everything is tracked and organized in one place. Log your workouts, track your meals with photos, and communicate directly with me for feedback, encouragement, and adjustments.

    This is about meaningful progress. Together, we’ll refine your habits and routines, aligning them with your goals to build lasting results and a sustainable lifestyle.

  • Start with a nutrition assessment by tracking your current eating habits for two weeks. This gives me a clear understanding of where you’re at and allowing me to make gradual, manageable adjustments to your eating habits—without the overwhelm.

    After the assessment, you’ll receive a personalized nutrition plan designed around your unique goals and needs. As you progress through the program, this plan evolves to meet the increasing demands of your training and lifestyle changes, ensuring it continues to support your journey.

    With regular tracking and ongoing adjustments, we’ll fine-tune your nutrition to ensure it aligns with your goals while maintaining balance, flexibility, and sustainability.

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1-Year Lifestyle Reset

A continuation of the Foundations Program (3 months), kicking off at Month 4.

Turn your progress into a way of life.

Once you’ve completed the Foundations phase, the transition into the 1-Year Lifestyle Reset is designed to help you build on that progress, solidify lasting habits, and craft a sustainable structure that fits your life—no matter what comes your way.

This isn’t about jumping on and off the wagon in a never-ending spiral—it’s about building habits that stick, creating a structure you can sustain, and living with strength, confidence, and balance every day.

Here’s how we’ll break it down:

  • This phase is all about adding strength, both physically and mentally. We’ll push your limits with progressive training tailored to your goals, ensuring you grow stronger, more confident, and capable of handling whatever life throws at you.

  • By now, you’ll have built habits around movement, nutrition, sleep, and time management.

    The focus shifts to maintaining these habits and refining your approach, so they seamlessly fit your life.

    Whether it’s staying consistent through busy schedules or adjusting to new goals, you’ll create a lifestyle that feels natural and sustainable.

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REAL RESULTS - FROM REAL PEOPLE

  • "I’ve always been someone who liked to worked out, but the workouts I had been doing weren’t getting me the results I was hoping for. That all changed when I started training with Shemayne. She not only helped me get back on track but also pushed me to new levels I didn’t think I could reach."

    The workouts are constantly challenging me, and I’m lifting more than I ever thought possible. She’s also emphasized the importance of nutrition, which has accelerated my progress and brought me closer to my goals. I feel stronger, healthier, and more motivated than ever. If you’re looking to break through a plateau and reach new milestones in your fitness journey, Shemayne is the one to help get you there!

    — Nicole L.

  • For the first time in years, my LDL is below 100 and in the normal range. I’m so grateful for your ongoing support, guidance and expertise—it’s truly life-changing.

    I can’t thank you enough for the impact your coaching has on my health. It’s been a very stressful 2 years since my father’s death ( not to mention the menopausal ongoing health challenges). Emotional eating had taken over my life! Since working with you, I’ve gone from a hemoglobin a1c consistent with early prediabetes  to normal once again and my lipid panel and cholesterol have drastically improved.

    — Michele Y. Griffith, MD

  • “I’ve been able to lift and work with more weight than I would have ever imagined I could, and now my confidence in myself has improved because of it.”

    When I started working with Shemayne, my goals included losing fat, getting into shape, and beginning my journey toward fitness as a lifestyle. As time went on, this evolved into building muscle, improving my eating habits, creating better lifestyle habits, improved mental and emotional health, and overall just feeling kickass about myself and my abilities.

    — Chelsea

  • "After graduating and starting to work full-time, I lost that focus, and thanks to Getchasweaton, I’ve gotten back on track. I strive to continue that balance between my professional career and personal health."


    — Michael

  • "I’ve become stronger physically and want to strive towards being strong mentally. After 10 plus years of struggling with arthritis and fibromyalgia, I wanted to try the one thing I was always told to do: exercise. I played sports in high school but never made exercise part of my daily routine."


    — Oliva

Ready to Getcha Sweat On?

Join the 3-Month Foundations Program to rebuild your mobility, strength, energy, and confidence from the ground up.

I’ll be in touch within 24-72 hours.

FAQs

  • Absolutely! Hormonal changes affect everyone differently, and I customize plans to your specific needs.

    • You can expect a personalized, results-focused coaching experience that’s designed specifically for former athletes.

    • I’ll provide customized workout plans, nutritional guidance, regular check-ins, and support tailored to your unique challenges and goals.

    • The program is all about maintaining and improving your health and fitness, with a focus on sustainable habits that fit into your everyday life.

    • Absolutely! With my online coaching, you’ll get the same level of personal attention, customized plans, and guidance every step of the way.

    • We’ll use the GetchaSweatOn app to track progress and ensure you're consistently moving toward your goals, just like we would in person.

    • The only difference is the convenience of doing it on your schedule, with the same results-driven approach.

    • Yes, 100%.

    • Every program is designed around your unique goals, fitness level, and lifestyle.

    • Whether you're working on mobility, strength, or overcoming past injuries, your program will be tailored to meet you where you're at.

    • It depends on your goals and the programming we set up. Most workouts can be done with minimal equipment, like dumbbells, resistance bands, or a yoga mat, and I’ll make sure you have everything you need to get started based on what you already have.

    • That said, at some point, to continue progressing, you may need to join a gym or consider investing in heavier weights if you only have lighter equipment (e.g., 2lb or 5lb dumbbells). I’ll guide you through adding feasible equipment to your routine and, if you decide to build out a home gym, I’m your girl.

    • All progress is tracked through the GetchaSweatOn app.

    • You'll regularly check in with metrics, feedback, and updates, and I’ll guide you on how to log everything.

    • Together, we’ll keep track of how far you’ve come and where you’re headed.

    • Staying motivated is a key part of the program.

    • You’ll receive regular feedback, weekly check-ins, and ongoing messages from me within the app.

    • Plus, we’ll set goals together to keep you on track, and I’ll be here every step of the way to keep you motivated and accountable.

    • In our initial consultation, we’ll go over any health concerns, injuries, or conditions you may have.

    • I’ll design your program with modifications and precautions tailored to your needs to ensure your safety and effectiveness.

    • Always check with your healthcare provider before starting any new exercise program.

    • This isn’t about being “hardcore.” It’s about being ready to commit to yourself. I meet you where you’re at and build from there.