Strong & Fit
Program

- GYM

The Strong & Fit program is a holistic 13 week online coaching program for women who want to become toned, stronger, fitter and more flexible. Whilst finding freedom from restrictive diets for life.

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Let me guess...

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.
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.
You've tried circuit classes and either lost motivation or got injured doing so.
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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01.

Humn' App

13 week access to the Humn' App, and all additional resources.

02.

Nutrition

Nutrition PDF with personalised calorie & macro split + 100s of healthy recipe ideas. Fortnightly nutrition habit coaching and accountability.

03.

Accountability & Support

6 x fortnightly coach check ins

In App message support - Mon - Fri

Community forum support

04.

Strong & Fit Exercise Program

3 x 4 week training blocks. Designed for the gym. Videos, instructions and coach tips for every exercise. Includes warm ups and cool downs.

05.

Educational videos

Additional educational conversational videos about nutrition, exercise, sleep, stress, self care, mindset and motivations.

06.

Add on Workout Library

Access to add on workouts for:
- Abs

- Cardio

- Stretching Tool Kits

How is Strong & Fit structured?

Strength:

The strength sessions are broken into a 3 day split which are;

Full body
Upper body
Lower Body

*You can opt for 1, 2 or 3 strength days in your routine.

Fitness:

For the fitness portion we keep it simple.

A walk in the first block (indoors or out doors)
A run in the second block (indoors or out doors)
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.

Catherine is a detail oriented trainer. She meets you where you're at and works with you to reach your goals. Love her training technique and patience

Hannah Miller Childs

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

ABOUT ME

MY TRANSFORMATION

Frequently asked questions

Strong & Fit FAQs

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.

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.

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.

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.

This sounds great! What next?

1. Enter your details and purchase your plan.

2. I will be in touch ASAP - Usually 24 hours later - Mon - Fri

4. We will begin with your prep week and then get started with your training and nutrition the following week.

Registration Form

Fill out this form to register your interest, I can be in touch to help answer any questions.

Add terms and conditions

Pre Made Program

$45

45

Every week

Online Goup Program - 13 weeks - Weekly

Valid for 13 weeks

Onboarding set up fee (prep week)

Nutrition & lifestyle coaching with fortnightly check ins

Recipe PDF resources

2 or 3 x Pre made exercise program blocks

Video coaching education library

Add on workout library

Best Value 20% Off

Pre Made Program

$468

468

Online Group Program - 13 weeks - Paid in Full

Valid for 3 months