Let me guess...
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You've been trying to get stronger and fitter while maintaining limber and nothing you are doing seems to be working in a tangible way.
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You've done some gym programs but you're not really into body building and you don't like feeling tight or stiff all the time.
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You've tried circuit classes and either lost motivation or got injured doing so.
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You're maybe a little confused and starting to just go in circles with toxic diet culture advice and need a fresh perspective.
It doesn't have to be that way...
You can get stronger, whilst remaining flexible and fit.
Here's the breakdown:
Structure
To start with, we need some structure in our training to achieve specific goals. The constant 'mixing it up' is not helping you achieve your goals. We need strong and technically correct movement patterns; Squat, Hinge, Push, Pull, Press, Lunge and gait. We need mobile joints and a baseline fitness to feel healthy and well.
Specifiicty
Breaking up your training into specific parts and focusing on them in isolation helps you to and get the most out of your separate components of fitness. The Strong & Fit program starts with a baseline you can tailor to improve what needs it most (strength, fitness, flexibility)
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.
2 / Step Two
I can then assess your forms and work with you to tailor your exercise plan, program and nutrition.
3 / Step Three
We work together closely and I help you stay accountable to your goals, plan and overcome any barriers together as they arise.
What's in the program?
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How is Strong & Fit structured?
Strength:
The strength sessions are broken into a 3 day split which are;
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Full body
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Upper body
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Lower Body
*You can opt for 1, 2 or 3 strength days in your routine.
Fitness:
For the fitness portion we keep it simple.
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A walk in the first block (indoors or out doors)
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A run in the second block (indoors or out doors)
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A run & a cardio circuit in the third block (indoors or out doors)
Flexibility:
To encourage and keep the joints limber there is always a dynamic Warm up a guided Cool down at the end of strength sessions and 8 different Add on stretching toolkits you can add to your schedule depending on what area of your body needs more flexibility focus.
Training Blocks:
There are three training blocks which each last four weeks. This is so you can master your technique and form and begin to progressively overload and actually increase your strength, fitness and flexibility. Constantly switching things up will keep you generally healthy but it's not as potent and effective as having a bit more structure.
Why I created this program
This program was originally created for a client of mine who had finished her first block of training with me in person and had to move away to a new city. I was just beginning to train clients online and we decided to test it out if we could carry on working together from different cities.
Her goals were to get stronger, fitter and just feel generally healthier and more mobile. Her goals are echoed and resembles a lot of the kind of clients I train so I decided to tweak her program, add progressions and regressions to make sure it can suit most people who are looking for a well rounded program they can do in the gym 2 - 5 times per week.
It's relatively simplistic and bringing the strength training to basic principles of progressive overload across the prime movement patterns. I'm a firm believer in structured strength training and keeping the fun and excitement of other movement styles separate in skill based or creative movement sessions. Adding these skill sessions to a structured program rounds the whole movement experience out. However, to develop strength safely and effectively you do need to commit first to a structured program.
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. ($45 weekly or lump-sum $585.00)
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