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Wellness by Catie

WANT A PLAN BUILT FOR YOU — WITH SUPPORT ALONG THE WAY?

Join the waitlist for Momentum Coaching — 1:1 strength and/or nutrition coaching tailored to your goals, schedule, and life.

  • Personalized strength and/or nutrition plan built for your lifestyle
  • 1:1 expert feedback, accountability, and progress check-ins
  • Simple habit support to help you stay consistent
  • App-based tracking + optional macro guidance
  • Flexible options: strength-only, nutrition-only, or both

Forget cookie-cutter templates — this is personalized, goal-driven coaching with expert feedback every step of the way.
Drop your name + email to get first access when spots open (limited availability + intro pricing!).

Back to Wellness by Catie

wellness.bycatie

𝐅𝐢𝐭𝐧𝐞𝐬𝐬, 𝐟𝐨𝐨𝐝 & 𝐩𝐨𝐬𝐭𝐩𝐚𝐫𝐭𝐮𝐦 𝐰𝐞𝐥𝐥𝐧𝐞𝐬𝐬 ✨
𝘔𝘢𝘬𝘪𝘯𝘨 𝘮𝘺 30𝘴 𝘮𝘺 𝘴𝘵𝘳𝘰𝘯𝘨𝘦𝘴𝘵 𝘺𝘦𝘢𝘳𝘴 𝘺𝘦𝘵 💪🏼
👇🏼Blog + Freebie blow

Back on my ride-or-die daily stack 🙌🏼 Now t Back on my ride-or-die daily stack 🙌🏼

Now that I’m done breastfeeding, I’m so excited to start these up again:

• Creatine for strength & performance
• Protein for muscle growth & repair (the best vegan protein👌🏼)
• Preworkout for that extra push

All @pescience because they keep it clean & simple🌿
Been using these for yearsssss and still obsessed🤍
Chocolate PB protein will forever be my #1 flavor🍫🥜
I’m in the process of rebuilding muscle postpart I’m in the process of rebuilding muscle postpartum and right now my focus isn’t just on lifting heavier, it’s on lifting better. 💪🏼

If you’re putting in the work but not seeing the growth you want, your form could have something to do with it.

When it comes to curls, try:
1️⃣ Lightening the weight (yes, really!)
2️⃣ Bracing your core
3️⃣ Avoiding swinging
4️⃣ Slowing it down

Small tweaks can lead to big changes in results and for me, they’ve been a part of building a strong foundation again before chasing those heavier lifts. Who else is dialing in their training?

#postpartumfitness #bicepsworkout #armday #strengthtraining #formtips
tonight’s dinner ✨ high-protein, summer-inspi tonight’s dinner ✨

high-protein, summer-inspired, no cooking needed 🙌🏼

Save this if you love a sweet + crunchy vibe 👇
🥬 baby lettuces
🍗 grilled chicken
🫐 blueberries
🧀 goat cheese
🍏 dried apples
🥜 pecans
🥣 balsamic vinaigrette

#wellnessbycatie #realmommeals #eatwellfeelwell #balancedbites #dinnervibes
Posterior chain + core day ✨ Day 1 of my current Posterior chain + core day ✨
Day 1 of my current 4-day strength split
⠀
Save this for your next leg day 🖤

#StrengthTrainingForWomen #PosteriorChain #WorkoutSplit #FitnessJourney #legday 
#wellnessbycatie
Saw this template and it was just way too #relatab Saw this template and it was just way too #relatable not to use 😅
Anyone else lose count mid-set way more often than they should? 💪🏼✨
#gymgirlproblems
Calorie deficit ≠ starving yourself. I started Calorie deficit ≠ starving yourself. 

I started an elimination-style reset to help with fatigue, inflammation, and bloating…

And yeah, fat loss was part of the goal too.

I didn’t track calories. I didn’t starve myself.
I just focused on whole foods, simple meals, and cutting out common trigger ingredients. 

By default, this diet placed me in a calorie deficit. 

I had planned to reintroduce foods slowly, but I got sick (and I’ve done this reset before), so I skipped that part this time.

In 3 weeks, I lost about 6 pounds—but more importantly, I felt more in control than I have in honestly years.

This reel shows what I typically ate during that phase.

No crash diet. No obsession. Just eating real, nutritious foods.

I’ll be sharing more soon on a new strategy I’ll be trying out —> cycling short cut + maintenance phases to support sustainable fat loss and long-term results 👀

#fatloss #nutrition #eliminationdiet #caloriedeficit #weightloss #Fitness #wellnessbycatie
I’ve been feeling off for a while. Postpartum ch I’ve been feeling off for a while.
Postpartum changes, inflammation, fatigue, bloating, inconsistent digestion… all signs my body needed a reset.
⁣
So I decided to do a full elimination diet.
Not as punishment.
Not for rapid fat loss.
(Though fat loss is one of my goals). 

But to simplify, reduce inflammation, and better support my energy, hormones, and health.
⁣
❌ Dairy
❌ Gluten
❌ Soy
❌ Eggs
❌ Added sugar
❌ Corn
❌ Nightshades
❌ Red meat
❌ Peanuts
❌ Alcohol
❌ Caffeine (minus one green tea/day)
⁣
This isn’t about being “perfect.”
It’s about being intentional.
I’m not tracking macros or counting calories. I’m eating whole, simple foods that make me feel good. 
⁣
Is it extreme? Maybe to some.
But for me, this kind of reset helps me break the cycle and feel back in control.
⁣
Still tired? Yes.
Still want snacks? Absolutely.
But I know in the end, my body and mind will thank me!
⁣
🌱 Thinking of doing something like this?
Save this post for inspo.
And drop a 🥦 if you’ve ever done an elimination diet or ask me anything if you’re curious!

#eliminationdiet #nutrition #nutritioncoach #fitnesscommunity #wellnesscoach #healthyhabits #foodisfuel #dietplan
𝐓𝐫𝐮𝐭𝐡? 𝐋𝐚𝐬𝐭 𝐰𝐞𝐞𝐤 𝐰𝐢𝐩𝐞𝐝 𝐦𝐞.
I’ve been feeling run-down in a way that lifting heavier just won’t fix.

Between fighting off some viral funk, a fussy, sick/teething baby, multiple nights of broken sleep, a major diet shift, and cutting way back on caffeine…
𝐦𝐲 𝐛𝐨𝐝𝐲 𝐡𝐢𝐭 𝐚 𝐰𝐚𝐥𝐥.

I wanted to push through.
I was feeling great the week before last — hitting progressions, showing up strong every day.
I was ready to hit that next postpartum PR.
But recovery matters too, and last week it just wasn’t there.
I had to take a few days off from the gym.

And this week, instead of grinding harder, I’m doing what I’d tell any client to do:
👉 𝐈’𝐦 𝐭𝐚𝐤𝐢𝐧𝐠 𝐚 𝐝𝐞𝐥𝐨𝐚𝐝 𝐰𝐞𝐞𝐤.

That means I’m still lifting, but with intention.
Lighter weights.
Fewer sets.
Focused movement.

I’m also hoping to finally start physical therapy soon for my nagging scapular instability and SI joint issues — the eval got delayed, but it’s in motion.

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐬𝐦𝐚𝐫𝐭𝐞𝐫 𝐦𝐞𝐚𝐧𝐬 𝐤𝐧𝐨𝐰𝐢𝐧𝐠 𝐰𝐡𝐞𝐧 𝐭𝐨 𝒑𝒖𝒍𝒍 𝒃𝒂𝒄𝒌 𝐬𝐨 𝐲𝐨𝐮 𝐜𝐚𝐧 𝒎𝒐𝒗𝒆 𝒇𝒐𝒓𝒘𝒂𝒓𝒅.

You’re not going to make those gains you want if you’re overreaching, overtraining, or not recovering well.

I’ll be sharing bits of what a deload week looks like for me, plus how I’m navigating my elimination diet.

If your body feels heavy, your energy’s low, and nothing feels easy… it’s not failure.
𝘐𝘵 𝘮𝘪𝘨𝘩𝘵 𝘫𝘶𝘴𝘵 𝘣𝘦 𝘺𝘰𝘶𝘳 𝘤𝘶𝘦 𝘵𝘰 𝒔𝒍𝒐𝒘 𝒅𝒐𝒘𝒏 𝘢𝘯𝘥 𝘮𝘢𝘬𝘦 𝘴𝘱𝘢𝘤𝘦 𝘵𝘰 𝒓𝒆𝒄𝒐𝒗𝒆𝒓.

I’m with you. 🖤

#WBCRealTalk #DeloadWeek #MomLifeStrength #FuelForRecovery #TrainSmart
Sunday Reflection 💭💪🏼 I just wrapped up Sunday Reflection 💭💪🏼

I just wrapped up the first two phases of my Momentum program—8 solid weeks of showing up, getting stronger, and building back my routine.

I stuck with every single workout—some weeks meant shifting days around, but nothing was skipped. That’s the beauty of having a smart, flexible program: it fits real life without losing momentum.

For my personal goals, I’m now adjusting the plan—changing my split and adding a 4th day. Not because the program didn’t work (it did), but because I’m ready for more. And that shift in mindset? That’s progress too.

Momentum gave me the structure I needed to get consistent again. To rebuild the habit of getting to the gym—even on days I didn’t feel like it. And that’s exactly why I built it this way. For real life. For busy seasons. For slow but steady strength gains.

Proof that showing up consistently—even when life isn’t perfect—is what actually creates change.

Now I’m building on that progress: more sessions, a new split, and making the most of the momentum I’ve gained.

✨ Want to try the first four weeks of Momentum for free?
The same program I’ve been following myself—designed to help you build strength, consistency, and real results.
➡️ Grab it via the 🔗 in bio 

#MomentumProgram #ProgressNotPerfection #SundayReflection #StrengthForLife #WellnessByCatie
Not trying to bounce back.❌

I’m 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐟𝐨𝐫𝐰𝐚𝐫𝐝—physically, mentally, and sustainably.✨

𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴 looks different for all of us.
𝐓𝐡𝐢𝐬 𝐢𝐬 𝐦𝐢𝐧𝐞.💪🏼

What does progress mean for you right now?

#BuildingForward #PostpartumProgress #WellnessByCatie #StrengthForLife
Some days you walk in the gym ready to crush it. O Some days you walk in the gym ready to crush it.
Other days… you’re just proud you showed up.

Not every gym day feels exciting.
Some days feel… blah.

It’s easy to think motivation has to come first—but honestly?
Consistency is what builds results.
Even on the days you feel flat.
Even when it’s just showing up and checking the box.

Those days still count.
They especially count.

This is your reminder that you don’t have to feel hyped to show up.
And you definitely don’t have to earn your workout with perfect energy.

#ProgressNotPerfection #RealTalkFitness #WellnessByCatie #ShowUpForYou
𝟑 𝐓𝐡𝐢𝐧𝐠𝐬 𝐈 𝐖𝐢𝐬𝐡 𝐌𝐨𝐫𝐞 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫𝐬 𝐊𝐧𝐞𝐰 𝐀𝐛𝐨𝐮𝐭 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠:

1. 𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 ‘𝐟𝐞𝐞𝐥 𝐫𝐞𝐚𝐝𝐲’ — 𝐲𝐨𝐮 𝐣𝐮𝐬𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭.
Most women wait for the perfect plan, the perfect time, or to feel confident walking into the gym. But the only way to build confidence is by showing up, even when you feel awkward.

2. 𝟐–𝟑 𝐝𝐚𝐲𝐬 𝐚 𝐰𝐞𝐞𝐤 𝐢𝐬 𝐞𝐧𝐨𝐮𝐠𝐡 𝐭𝐨 𝐬𝐞𝐞 𝐫𝐞𝐚𝐥 𝐜𝐡𝐚𝐧𝐠𝐞𝐬.
You don’t need to overhaul your life. A few consistent, full-body sessions will build strength, boost energy, and support your health long-term.

3. 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐜𝐨𝐦𝐞𝐬 𝐟𝐫𝐨𝐦 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐨𝐧 — 𝐧𝐨𝐭 𝐩𝐞𝐫𝐟𝐞𝐜𝐭𝐢𝐨𝐧.
That means gradually adding weight, reps, or challenge over time. The best workout isn’t the hardest. It’s the one you can build on.

Want to skip the guesswork?

My free 𝐌𝐨𝐦𝐞𝐧𝐭𝐮𝐦: 𝐉𝐮𝐦𝐩𝐬𝐭𝐚𝐫𝐭 plan gives you 4 weeks of beginner-friendly strength workouts. 
🔗 in bio.

#strenthtraining #fitnessinspiration #strengthcoaching #womenwholift #beginnerstrengthtraining #wellnessbycatie #fitnessandnutrition
𝐖𝐚𝐧𝐭 𝐭𝐨 𝐠𝐞𝐭 𝐬𝐭𝐫𝐨𝐧𝐠𝐞𝐫—𝐛𝐮𝐭 𝐭𝐢𝐫𝐞𝐝 𝐨𝐟 𝐫𝐚𝐧𝐝𝐨𝐦 𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬 𝐚𝐧𝐝 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐟𝐚𝐝𝐬?✨

You don’t need another challenge.
You need a plan that actually works.

Strength training doesn’t have to be complicated or fancy to be effective.
It just needs to be structured and sustainable.

That’s why I created 𝐌𝐨𝐦𝐞𝐧𝐭𝐮𝐦: 𝐉𝐮𝐦𝐩𝐬𝐭𝐚𝐫𝐭—
a free, 4-week strength program built for busy women who want to:

→ Lift with purpose
→ Stay consistent
→ Stop second-guessing their workouts

You’ll get just 3 full-body workouts a week,
with progressive overload built in—
so you can make real progress without burning out.

This is 𝐏𝐡𝐚𝐬𝐞 𝟏 𝐨𝐟 𝐌𝐨𝐦𝐞𝐧𝐭𝐮𝐦: 𝐅𝐨𝐮𝐧𝐝𝐚𝐭𝐢𝐨𝐧𝐬,,
my full 12-week strength training program.
I built it based on how I train—and I’m following it right now.
It’s simple. It’s sustainable. And it’s working.

𝐆𝐫𝐚𝐛 𝐢𝐭 𝐟𝐫𝐞𝐞 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨.
𝐋𝐞𝐭’𝐬 𝐠𝐞𝐭 𝐭𝐨 𝐰𝐨𝐫𝐤.💪🏼

#MomentumByCatie #BeginnerStrengthTraining #StrengthTrainingForWomen #ProgressOverPerfection #FitnessForBusyWomen #WellnessByCatie #fitnessmotivation
Strength isn’t built by staying comfortable. If Strength isn’t built by staying comfortable.

If you lift the same weights the same way, week after week — your body adapts.
And when adaptation happens without new challenges?
Progress stops.

Your body is designed to survive — not to grow without a reason.

Real strength?
It’s built when you consistently push just outside your comfort zone.
Not with reckless maxing out…
But by showing up, challenging yourself, and progressively overloading over time.

Here’s how to keep growing stronger (without burning out):
✔️Gradually add more weight, reps, or difficulty every few weeks.
✔️ Aim to stop 1–3 reps shy of true failure — train smart, not reckless.
✔️ Track your lifts and celebrate every small PR (they add up faster than you think).
✔️ Trust the slow build — it’s the fastest way to real, lasting results.

Challenging stimulus → Progressive overload → Long-term transformation.

Stay patient.
Stay uncomfortable.
Stay consistent.
And you’ll build strength most people only wish for.

Save this as your reminder to stop training for comfort — and start training for progress.

What’s the lift you’re most excited to level up this coming month?
Tell me below!

#strenthtraining #progressiveoverload #fitnessmotivation #fitnesstips #fitnesscoach #wellnessbycatie #momentum #strengthtrainingjourney
Starting strength training can feel overwhelming — but it doesn’t have to be complicated.
If I were starting today, here’s exactly what I’d focus on (and why):

1. Master the 5 movement patterns.
• Squat:	Bend at the hips and knees to lower your body (like you’re sitting into a chair). Builds leg strength and core stability.
• Hinge: Bend at hips with a flat back (think: deadlifts). Strengthens glutes, hamstrings, and back.
• Push: Move weight away (think: pushups, presses). Builds chest, shoulders, triceps.
• Pull: Pull weight toward you (think: rows, pull-ups). Strengthens back, biceps, and posture.
• Carry: Hold weight and walk (think: farmer’s carries). Builds core, grip, and stability.

2. Work on form before adding weight.
Good form prevents injury and builds strength faster. Master the movement — strength will follow.

3. Train 3–4x per week.
Consistency beats intensity. Training regularly builds real strength over time.

4. Track workouts to achieve progressive overload.
Gradually lift heavier, do more reps, or move better to keep building strength.

5. Prioritize recovery and protein.
Muscle grows during rest. Prioritize sleep, rest days, and enough protein for recovery and performance.

Strength training builds a stronger, more capable body for life.
It protects joints, strengthens bones, boosts metabolism, and supports lifelong health.

#strengthtraining #fitnessmotivation #fitnesstips #fitnesscoach #fitnessandnutrition #wellnessbycatie
A lot of people want change. But wanting isn’t e A lot of people want change.
But wanting isn’t enough.

Change takes a plan.
It takes showing up — especially on the days when it would be easier to give up.
It takes choosing to stay committed — even when motivation fades.

Trust me, I get it.
I’m still deep in my postpartum journey — and some days, it feels really hard.
I’m tired. I’m busy. Life gets chaotic.
But I know I owe it to myself — and my family — to keep showing up.

Not from a place of punishment.
Not because I have to be perfect.
But because I deserve to be strong, healthy, and present for the life I’m building.

One of the biggest mindset shifts that’s helped me?
Changing “I have to” into “I get to.”
I don’t have to work out — I get to move my body and get stronger.
I don’t have to eat well — I get to fuel my body so I can show up with energy.

That shift alone changes everything.

These days, I focus on setting myself up for success:
Having a plan.
Protecting my mindset.
Staying connected to my bigger why.

It’s not about being perfect.
It’s about being consistent — even when it’s messy.

Progress isn’t built in perfect moments.
It’s built in the choices you make every single day.

I’m showing up to make the changes I need — to get healthier, feel stronger, and hopefully inspire other women on their own wellness journeys along the way.

What’s a mindset shift that helped you?

#momentum #postpartumjourney #strengthtrainingjourney #wellnessbycatie #fitnessmotivation
Want to increase your strength and build muscle? P Want to increase your strength and build muscle?
Pick a plan and stick with it.

It doesn’t have to be forever—but it needs to be long enough to see real progress.

Muscles don’t need “confusion.”

They need:
• Repetition
• Heavier weights
• Progressive overload

That’s how you improve form, build muscle, and get stronger.
Not by switching workouts every week—but by staying consistent with the basics.

Right now, I’m in Phase 1 of my 12-week program—repeating the same 3 workouts for 4 weeks to:
→ Improve form
→ Increase reps or load
→ Feel stronger every single week

If you’re tired of spinning your wheels, this is your sign to train with intention.

Drop a 🙌🏼 if you’re ready to train with purpose.

#progressiveoverload #fitspo #fitsnessinspo #strenthtraining #wellnessbycatie
𝐑𝐞𝐚𝐥 𝐭𝐚𝐥𝐤: Before becoming 𝐑𝐞𝐚𝐥 𝐭𝐚𝐥𝐤:
Before becoming a mom, I thought progress meant doing more—longer workouts, more days in the gym, always trying to push harder.
Not that I 𝘢𝘭𝘸𝘢𝘺𝘴 hit those things—but it was a lot easier to if I wanted to.

Now? Life looks different.

𝐋𝐞𝐬𝐬 𝐭𝐢𝐦𝐞. 𝐋𝐞𝐬𝐬 𝐬𝐥𝐞𝐞𝐩. 𝐋𝐞𝐬𝐬 𝐞𝐧𝐞𝐫𝐠𝐲.
But so much more perspective.

I haven’t reached my goals yet—𝐛𝐮𝐭 𝐈 𝐤𝐧𝐨𝐰 𝐡𝐨𝐰 𝐈’𝐦 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐭𝐡𝐞𝐫𝐞.

I strength train 3 days a week.
I fuel my body.
I drink my water.
I move in ways that feel good—walks, light cardio, or stretching on “off” days.
And I focus on building muscle from my workouts—not chasing soreness or calorie burn.

I’m not trying to be perfect. I’m building consistency.
Because in this season, 𝐬𝐮𝐬𝐭𝐚𝐢𝐧𝐚𝐛𝐢𝐥𝐢𝐭𝐲 > 𝐞𝐱𝐭𝐫𝐞𝐦𝐞𝐬.
𝐐𝐮𝐚𝐥𝐢𝐭𝐲 > 𝐪𝐮𝐚𝐧𝐭𝐢𝐭𝐲.
And slow, steady, imperfect progress?
It still gets me closer—every single day.

This is the kind of approach I’ll be helping women build through my coaching—realistic, strength-focused, and made to fit your life.

𝐈𝐟 𝐭𝐡𝐚𝐭’𝐬 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨𝐨, 𝐬𝐭𝐢𝐜𝐤 𝐚𝐫𝐨𝐮𝐧𝐝.🫶🏼

#fitnessjourney #wellnessbycatie #fitnessandnutrition #fitnessinspiration
My why is my family. Not just the mirror. Not just My why is my family.
Not just the mirror. Not just the jeans. Not just the scale.

I want to feel strong, energized, and healthy—not just for me, but for the people I love most.

So I can run, play, hike, and keep up with my son…
Be a partner who shows up fully…
And create a life that’s filled with energy so I can make all the memories.

Because the truth is—this isn’t just about what I want to look like.
It’s about how I want to live.
Who I want to be in the long run.
And what I want to model for the little eyes watching.

Every small choice I make adds up—for all of us.
On the days when motivation fades, I come back to this.

Your why doesn’t need to be fancy.
It just needs to matter to you.

#FamilyFirst #FitForLife #WhyIMove #MomStrength #HealthyHabits #wellnessbycatie #fitnessmotivation #findyourwhy
Want to get more protein in without overthinking i Want to get more protein in without overthinking it?

Start with small, doable changes.

Here are 3 easy ways to boost your protein:
1. Add it to meals you’re already making (like eggs + ground beef—my go-to).

2. Make your snacks count (hello, cottage cheese + Greek yogurt).

3. Build your meals around protein first—it makes hitting your goals so much easier.

Fueling your body doesn’t have to be fancy.
Just consistent.

Which one are you gonna try this week?

—

#highproteinmeals #simpleeatingtips #macrofriendly #easyhealthtips #proteinideas #wellnessbycatie #eatwelllivewell
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