Phil,
It’s easy in Motion, I have a tutorial called “Motion 3 Jump Start” which is from DMTS. It’s a disc that’s about 89 bucks.
Basically though, you drag your clip into Motion and add a “retiming” behavior, there are several to pick from. Then you can set in and out points on the behavior and tweak it’s speed, easy ease etc. in the dashboard, although in M3 they call it something different now, I forget. You can add more than one behavior.
A tip is hit F6 to get a timeline under the viewer.
In the inspector tab (I think) you have to set frame blending to optical flow, and a little clock will start spinning, click on it and it will show you how much time it will take to analyze your clip. This works just like smoothcam, it analizes the whole clip and can take a loooong time. For this reason, it is sometimes wise to export the section you want to retime. You lose TC though.
Optical flow is amazing, although on my MacBookPro it won’t play the result in real time, so I have to guess using math and render, but I usually get what I want in 2 or 3 passes.
Don’t know Shake, sorry.
Have a wonderful day.