Fluid
Program
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The Fluid program is for anyone looking to increase their full body mobility and strength in end ranges.
This program works in well to compliment other training styles, classes or programs as the movement sessions are kept to 15 mins in duration.
Or, this is a great introduction to movement and stand alone full body fluid movement program.
Launching 06 Jan 2025
You were made to MOVE.
Here's the breakdown:
Structure
I've broken the exercise programming into specific body part or mobility skill set acquisitions. Each session is then broken into three parts;
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Dynamic stretching
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End range strengthening
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Static stretching
It's important to stick with the same movements and focus on progressively overloading rather than 'switching things up.'
Specifiicty
LEVEL ONE: We are going to open up tight spots like your hip flexors, overhead mobility, your spine and shoulders whilst strengthening common weak spots like lower traps, glutes and external shoulder rotators.
LEVEL TWO: We are looking to achieve:
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Your Front splits
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Your Pancake
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A Back Bridge
but not just being flexible but also with strength so the newly acquired flexibility can translate into powerful movement!
Freedom
I give you the tools, structure and specificity. You have the freedom to schedule your sessions when it suits you best.
Once your solid foundation is built you can then start to explore other movement styles and a new world of movement capabilities will open up.
Here's how we do it:
1 / Step One
We begin the onboarding process by you filling out a Health PAR-Q and consultation form. This is so I can help keep you safe while you explore new movements.
2 / Step Two
I can then assess your forms and work with you to tailor your movement plan and program.
3 / Step Three
You work through the movements and I'll guide and support you through it. You'll join a group of people who are also doing this program for added community support.
What's in the program?
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How is 'Fluid' structured?
There are 3 committed stretching routines per week that take 15 mins to complete. You can opt to complete these each 1 or 2 times per week. The more, the better in this instance.
Stretching Style:
Dynamic Stretching:
Dynamic stretches are stretches that move dynamically. These are counted in repetitions. These are a great way to start off the stretching session to get the muscles and joints moving.
End range strengthening exercises:
We take the focus exercise into its end ranges and use static holds or small tools like weights to help build strength and resilience in the newly acquired range.
Static stretching:
Static stretches are carefully selected to allow you to focus in on deepening your flexibility. A big emphasis is placed on your ability to breathe slowly and deeply so the body relaxes into a deeper stretch which slowly but surely will result in your ability to gain and keep your flexibility.
Training Blocks:
There are three training blocks which each last four weeks. This is so you can master your technique / form and begin to progressively overload and actually increase your flexibility, endurance and strength. Constantly switching things up will keep you generally healthy but it's not as potent and effective as having a bit more specified structure.
Why I created this program
I wanted to create a program that was very simple and prioritised gaining mobility and fluid movement. I wanted to do this in a clever format that offers more than traditional static stretching routines. It was important to make the duration 15 mins and make this as quick and effective as possible.
There are two levels of difficulty to choose from and specific mobility goals you can work towards like; gaining you bridge, your pancake or splits, or if your just starting out maybe it's being able to touch your toes and free up your tight hips or back.
I created this with the intention that absolutely anyone should be able to do this as the movement selections are very low intensity in the level one option and raises in intensity as you become more mobile and able. This would be a great way for someone to get back into the habit of movement as the time requirements, techniques and physical demands are relatively light.
Movement is essential for a healthy well functioning body.
You were made to move.
Hi, I'm Catherine
I'm a dancer, training stunt performer, personal trainer and all around lover of movement, however I wasn't always the strong, fit and confident women I am today. I've been on my own transformative journey; mentally and physically and It's now my turn to help others overcome barriers and step into their full potential.
If you have a dream and there's something holding you back I want to help you. The discipline and lessons you learn through physical training can trickle over and prove to you that you CAN achieve anything you set your mind to with enough time, patience and perseverance. Invest in yourself today.
Proven customer satisfaction. Read testimonials HERE
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How long is the program?13 weeks: 1 week onboarding and prepping 12 weeks of training & coaching
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How often is the training program updated?There are 3 x 4 week training blocks. I will review your workout comments Monday - Friday and give advice throughout. It's proven that our bodies need time to consolidate and adapt to exercises so constantly 'switching things up' can actually halt your progress. This is why your workouts will be the same for four week cycles. If you are looking for more variety in your weekly program, that is where the On-Demand Fitness Studio will help to inject some spice and variety into your weekly exercise flow! You'll get the best of both worlds. Structure and variety.
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What equipment is required?Gym access is required for the Strong & Fit program
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Do you work with clients who have injuries?Yes, I have 8 years experience as an in In person, personal trainer. I have alternate exercise options available for every exercise which takes into consideration common injuries and movement limitations. I recommend getting in touch with me first so I can understand your injury and see if online group training is right for you in this stage of your recovery. Please note: Whilst this program gives alternate exercise options, personalised exercise selection is not included in the pre made program. For a specific and tailored program please consider 1 on 1 online coaching. I am not a Physio / Osteo and can not diagnose or treat injuries but happy to 'work around' them with you.
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Do your clients count calories & macros?There are three nutrition modalities I can use: Habit changes and Intuitive eating practices Hand portion guidelines Calorie / Macro counting. The modality we choose will depend on you, your history with eating and food and your goals. I find 90% of my clients do not need to count calories or macros and still can achieve amazing results!
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Do your clients get a specific meal plan?I do not write specific meal plans. I am not a registered nutritionist or dietician so I'm not qualified to do so. I am a Precision Nutrition level one coach. I do customize all your advice to you, your lifestyle and goals.
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What if I want to contact you during the week to ask questions?You can message me on the Humn' app 24/7 with text message or voice message. I respond to messages daily Monday - Friday during working hours (9:00am - 5:00pm)
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Can I cancel once I have started it?You cannot cancel once you have started online coaching.* This is a 13 week commitment you need to be fully ready and onboard with to complete. Once you sign up to the program you are liable to pay for the program in full, regardless if you decide to stop completing workouts or adopt new habits. This is so you can't quit on yourself when the going gets tough. This is also because I give many valuable resources upfront that you can download or listen / watch and use for life. It would not be fair to expect a refund from my many years of knowledge I'm sharing with you. *I would offer a refund on any remaining time in the program in an extreme case where you can no longer benefit from the program and will take this on a case by case approach.
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What if I'm going on holiday during the program, can I put it on pause?Yay! how exciting. Going on holiday is apart of your life, you can still eat sensibly and workout. Just let me know in advance and I can help you to carry on exercising and eating in way that makes sense for you while on your holiday. I do offer one week pauses, but I don't recommend this in your first 13 weeks. You must give a minimum of two weeks notice for me to process this pause. If I go on holiday I'll let you know before you sign up my planned dates and in that instance If I decide to take a proper break we can put your program on a pause too. This will typically be just a week.
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Do you provide recipes?Yes, I have six recipe PDF booklets with a variety of recipes.
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Do you work with vegetarian / vegan clients?Yes, I have recipe booklets dedicated to vegan and vegetarians. I myself have a animal based diet, so long as you're ok with that I can work with you. :)
This sounds great! What next?
1. Enter your details in the waitlist to save your spot
2. Wait till I'm back from my holiday break, thank you 🙏
3. Enter your details and purchase your plan. ($20 weekly or lump-sum $240)
4. Monday 06th Jan 2025 we will begin your prep week and then get started with your training and nutrition the following week.
Waitlist Form
Enter your details to sign up to one of our premium programs.
I'm on leave for the Christmas / New Years break and excited to get started with you in the new year!
DOORS OPEN 06th JANUARY 2025