Let’s work together.
It’s time.
Start living your healthy, living your happy, and become your best self today.
Health Coaching Services
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1:1 Fitness Coaching
Skip the program hopping and start enjoying your workouts again with a customized plan built with you in mind. With detailed demo videos and specific movement instruction, you’ll be be able to follow along and get stronger both in and out of the gym. My approach is functional - meaning you won’t just see the change, but you’ll feel it throughout your everyday life.
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1:1 Nutrition Coaching
Learn to redefine your relationship with food and commit to a nutrition plan that is healthy and sustainable for you and your goals. My approach to nutrition (and overall health) is holistic - meaning that I don’t just give you macros to hit and then say “see ya”. I help you build good habits, optimize biofeedback measures (stress, sleep, recovery, digestion, etc.), educate you on the “WHY” behind the protocols I give, and more, so that you can feel AND look your best.
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1:1 Fitness and Nutrition Coaching
The majority of my clients work with me for both training and nutrition. My 1:1 fitness and nutrition coaching combines everything that is included in my 1:1 fitness coaching and 1:1 nutrition coaching. If you have specific goals of fat loss or muscle gain OR want to optimize your time in a maintenance phase (maintaining weight while improving body composition) while improving your workouts and increasing strength in the gym, this program is for you.
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Customized Programming
If you’re not quite ready to work with me 1:1, but are looking for a custom-made training program to follow, this is for you! I offer 4,8, and 12 week training plans that are designed based on your training history, fitness level, and fitness goals. In-gym and at-home training plans are available. *No coaching is included.
Fitness Coaching
here’s exactly what’s included
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Customized Training Plan
A customized training plan based on your training history, current fitness level, fitness goals, schedule, and access to equipment.
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Training Education
A step-by-step explanation behind your fitness programming along with additional resources to optimize your performance in the gym, your everyday movement, and your overall progress.
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Weekly Check-Ins
We’ll meet 1:1 via Zoom on a bi-weekly basis to discuss how things are progressing. On weeks we don’t meet via Zoom, you’ll check-in with me via email. Biofeedback will be assessed during each check-in to make sure your performance is the best it can be. If necessary, based on each weekly check-in, adjustments to your program will made.
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Supplement Audit + Recommendations
Although my 1:1 Fitness Coaching (on its own) does not include 1:1 Nutrition Coaching, I do provide general pre-workout, intra-workout, and post-workout nutrition guidelines along with supplement recommendations for my fitness-only clients. Nutrition and training go hand in hand. It’s important to know how to fuel yourself properly in order to optimize your performance in the gym. You’ll receive these resources in addition to your plan.
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Video Demos + Exercise Instruction
Learn how to move properly in the most efficient and effective way. You’ll access your customized training program on Trainerize and will have access to video demos and specific instruction for each movement in your plan. You’ll also receive training feedback on any and all videos you send me.
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Open Communication
In addition to our weekly check-ins, you have open communication with me at any time. This is your opportunity to ask questions share your struggles (if any), celebrate your wins, and/or check-in for extra motivation throughout the week.
“I’ve never consistently lifted weights before and boy do I wish I had started sooner. Adding a properly designed strength training program was a crucial part of my journey and overall progress. I’m so much stronger and confident in the gym and I look better than I ever have. Katie knows her stuff and I can’t thank her enough for educating me, keeping me honest, and pushing me to be the best I can be. I’ve learned so much and I can’t wait for more.”
— KGF Training Client
Nutrition Coaching
here’s exactly what’s included
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Customized Macro Plan
A customized macronutrient profile based on your diet history, current fitness and activity level, and goals. Adjustments will be made on a weekly basis as we see fit.
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Nutrition Education
A thorough explanation behind your nutrition programming along with a library of additional resources to optimize your adherence, consistency, and food choices. You’ll also receive my Guide to Tracking Macros and exclusive KGF recipes.
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Weekly Check-Ins
You’ll be assigned a designated check-in day each week. During each check-in, you’ll complete a full questionnaire detailing how your week went. We’ll meet 1:1 via Zoom on a bi-weekly basis and on off weeks, you’ll check-in with me via email. Adjustments to your programming are based on your check-in responses and will be made weekly as we see fit.
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Supplement Audit + Recommendations
You’ll receive full guidance on pre-workout, intra-workout, and post-workout nutrition as well as supplement recommendations. Additional resources regarding supplements are included in your Nutrition Education library.
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Habit Coaching + Biofeedback Assessment
As a health coach, I believe in the importance of a holistic approach. I consider ALL factors of health when creating your program. This includes mental health, stress, digestion, hormones, sleep, recovery, daily habits, movement and fitness, AND nutrition. All of these things work together and if one is off, it’ll affect the others. In order for your body to work FOR you, it’s important to assess biofeedback on a regular basis. I teach you how to optimize all of these areas in order to give you the best experience and the best results possible.
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Open Communication
In addition to our weekly check-ins, you have open communication with me at any time. This is your opportunity to ask questions share your struggles (if any), celebrate your wins, and/or check-in for extra motivation throughout the week.
“Katie has taught me the basics of nutrition (and beyond) and continues to do so with every check-in. She has taught me that less is not always more when it comes to improving health and body composition. I was struggling to lose the weight and make progress for quite some time before I finally decided to invest in her coaching. Best decision I ever made. I’ve implemented healthy changes that don’t make me miserable (been there, done that), learned how to fuel myself properly, and feel so good in my body.”
— KGF Nutrition Client
You’re one click away…
here’s how to get started
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Apply
Click the button below to fill out an application to become a client. Choose your ideal coaching program and fill me in on who you are and what you hope to achieve together.
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Discovery Call
Schedule your complimentary discovery call and complete your coaching contract. We’ll finalize your start date and I’ll create your personalized program.
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Begin your Program
Your program and access to my education portal begins. Prepare to meet virtually and via email on a weekly basis to assess how things are progressing.
“Before working Katie, I was struggling with a lot. I had lost around 20 lbs on my own, but still wasn’t happy with how I looked. I continued to decrease my calories in hopes of losing more weight, but that didn’t happen. I felt weak all the time and super low energy. Sleep and stress were not good, either. I was lost and needed guidance, so I started working with Katie. Since then, I have gained SO much knowledge and have learned how to do things the right way. Working with Katie has truly been a life changing experience and I am now the healthiest and happiest I’ve been AND I’m not starving myself!!! Everything I’m doing is sustainable and I don’t feel miserable anymore.”
— KGF Training and Nutrition Client
FAQs
How much does your coaching cost?
Memberships and pricing for all 1:1 Coaching Programs will be discussed on your complimentary Discovery call.
Please note that a minimum of 3 months commitment is required for all programs. Lasting change takes hard work, time, and consistency. Therefore, 3 months allows us adequate time to work together and see change. After 3 months, coaching continues on a month to month basis.
I don’t have a specific body composition goal. Is your coaching still for me?
Yes! I help clients with all kinds of goals…improved energy, stress management through proper fitness, nutrition, and lifestyle, creating a better system for making healthy choices, and improved digestion (to name a few). Body composition is only one of the things we can focus on (if at all).
Do you offer discounts for coaching?
Memberships and pricing are discussed on your complimentary Discovery call. However, I do run occasional sales throughout the year. To be the first to know about special pricing and discounts, make sure to subscribe to my email list. :)
Do I need to track macros in order to work with you?
I’m a firm believer that tracking macros is a great tool for learning about nutrition and how to eat according to your goals and for optimal health. With that said, I have clients who choose to eat mindfully and intuitively, clients who prefer to solely track calories and protein, and clients who track all three macronutrients. Ultimately, what we decide to do is the method that works best for you. :)
Do I need access to a gym for fitness coaching?
It definitely helps, but it’s not a necessity. I meet you where you’re at and with what you’ve got. I can definitely create custom at-home training programs if you don’t have a gym membership or are not interested in purchasing one.
Can I ask questions outside of my weekly check-ins?
Of course! In fact, I encourage you to do so. As part of any 1:1 Coaching Program you choose, you have open communication with me via text/email 24/6. Asking questions is a huge part of how you learn and I love educating as much as possible over here. :) In addition to open communication with me as your coach, you’ll also have access to my education portal with lots of additional resources and educational tools to support you through your journey.