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WELLNESS

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CATIE

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wellnessbycatie

𝘏𝘦𝘭𝘱𝘪𝘯𝘨 𝘸𝘰𝘮𝘦𝘯 𝘣𝘶𝘪𝘭𝘥 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩, 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦 & 𝘵𝘩𝘦 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘤𝘺 𝘵𝘰 𝘵𝘩𝘳𝘪𝘷𝘦✨
🏋🏼‍♀️ Strength Training
🥗 Realistic Nutrition
🖤 Sustainable Wellness

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

I’m starting my own program next week, and I’m

I’m starting my own program next week, and I’m so excited to see what kind of results I can create with the structure I’ve built.💪🏼

It’s a 12-week strength training program built around 3 full-body training days each week—designed for busy women who want real progress without living in the gym. I’ll be pairing it with dialed-in nutrition and tracking everything along the way.✔️

I’ll be testing it myself (because I’d never ask someone to do what I wouldn’t!) and sharing as I go.

This is the beginning of something I’ve been building behind the scenes for a long time. My vision? To offer coaching programs tailored to your goals, schedule, and resources—and help you feel strong, healthy, and capable of thriving in every season of life.✨

Can’t wait to dive in… and share it with you soon.🫶🏼

#wellnessbycatie #WBCMomentum #fitnessandnutrition #healthandwellness #fitnesscoaching #gyminspo #fitnessinspo

It’s not just another workout. It’s your 𝗰

It’s not just another workout.

It’s your 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝗰𝗲 𝗯𝗼𝗼𝘀𝘁𝗲𝗿, reminding you of your strength and resilience.

Your cherished 𝗺𝗲 𝘁𝗶𝗺𝗲, a moment to reconnect and rejuvenate.

Your personal 𝘀𝗮𝗻𝗶𝘁𝘆 𝘀𝗮𝘃𝗲𝗿, melting away the day’s stress.

Your 𝗱𝗮𝗶𝗹𝘆 𝗿𝗲𝗰𝗵𝗮𝗿𝗴𝗲, fueling both body and mind for what’s ahead.

Every session is more than just exercise—𝘪𝘵’𝘴 𝘢𝘯 𝘪𝘯𝘷𝘦𝘴𝘵𝘮𝘦𝘯𝘵 𝘪𝘯 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧.

What does exercise mean to you?✨

Throwback to Tulum, November 2022. A time when I f

Throwback to Tulum, November 2022.
A time when I felt strong, confident, and proud of the work I’d put in.

Now? Life’s changed. I’ve had a baby. My body’s been through a lot.
But I’ve never been more proud of what it’s done—or more ready to build again.

I’m not chasing the old me.
I’m using her as a reminder of what I’m capable of.

Because I’m my own competition. And I’m not done yet.

#TulumThrowback #PostpartumJourney #ImMyOwnCompetition #ProgressIsntLinear #BuiltNotBouncedBack #WellnessByCatie #FitnessMotivation #WomenWhoLift

You don’t need to 𝘨𝘳𝘪𝘯𝘥 𝘩𝘢𝘳𝘥𝘦𝘳.
You need to 𝘁𝗿𝗮𝗶𝗻 𝘀𝗺𝗮𝗿𝘁𝗲𝗿. 💪🏼

Random workouts make you sweat—
𝗯𝘂𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗯𝘂𝗶𝗹𝗱𝘀 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗵𝗮𝘁 𝘀𝘁𝗶𝗰𝗸𝘀.

If you’ve been spinning your wheels, starting over every few weeks, or chasing that next “burn,”
I promise 𝘵𝘩𝘦𝘳𝘦’𝘴 𝘢 𝘣𝘦𝘵𝘵𝘦𝘳 𝘸𝘢𝘺.

Most people don’t need more workouts…
𝗧𝗵𝗲𝘆 𝗻𝗲𝗲𝗱 𝗮 𝗽𝗹𝗮𝗻. ✔️

Working out is great—𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵 𝘪𝘴 𝘢𝘭𝘸𝘢𝘺𝘴 𝘢 𝘸𝘪𝘯!
But after years of winging it, starting fresh every Monday, and chasing “harder,”
I realized I didn’t need more effort.
𝙄 𝙣𝙚𝙚𝙙𝙚𝙙 𝙖 𝙥𝙡𝙖𝙣 𝙩𝙝𝙖𝙩 𝙖𝙘𝙩𝙪𝙖𝙡𝙡𝙮 𝙢𝙖𝙙𝙚 𝙨𝙚𝙣𝙨𝙚 𝙛𝙤𝙧 𝙢𝙮 𝙡𝙞𝙛𝙚.

This shift changed everything—physically, mentally, and emotionally.
𝗔𝗻𝗱 𝗻𝗼𝘄, 𝗜’𝗺 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝘁𝗼 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗺𝗮𝗸𝗲 𝘁𝗵𝗮𝘁 𝘀𝗵𝗶𝗳𝘁 𝘁𝗼𝗼.

Strength-focused. Real-life approved.
𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗶𝘀 𝗰𝗼𝗺𝗶𝗻𝗴 𝘀𝗼𝗼𝗻. ✨

If you’re ready to train with purpose,
DM me “TRAIN” and I’ll make sure you’re the first to know🫶🏼

#trainwithpurpose #strengthforwomen #wellnessbycatie #fromsweat2strong #fitnessandnutrition

This was my first time walking into the gym since

This was my first time walking into the gym since having my son. I was excited to see what my body could still do.✨

But mid-workout, I caught myself hesitating.
“𝘊𝘢𝘯 𝘐 𝘴𝘵𝘪𝘭𝘭 𝘭𝘪𝘧𝘵 𝘵𝘩𝘢𝘵?”

Luckily my husband was there. His advice?
“Just try.”

So I did.

And when I succeeded, he hit me with:
“See? Don’t say you can’t.”

That moment stuck with me—𝗵𝗼𝘄 𝗼𝗳𝘁𝗲𝗻 𝗱𝗼 𝘄𝗲 𝗰𝗼𝘂𝗻𝘁 𝗼𝘂𝗿𝘀𝗲𝗹𝘃𝗲𝘀 𝗼𝘂𝘁 𝗯𝗲𝗳𝗼𝗿𝗲 𝘄𝗲 𝗲𝘃𝗲𝗻 𝘀𝘁𝗮𝗿𝘁?

Progress doesn’t come from waiting for the perfect moment or holding yourself back because you’re afraid. It comes from 𝘀𝗵𝗼𝘄𝗶𝗻𝗴 𝘂𝗽, 𝘁𝗿𝘆𝗶𝗻𝗴, 𝗮𝗻𝗱 𝗽𝗿𝗼𝘃𝗶𝗻𝗴 𝘁𝗼 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗮𝗻.

So go do that thing that scares you… you might just surprise yourself. 💪🏼

𝘞𝘩𝘢𝘵’𝘴 𝘢 𝘨𝘰𝘢𝘭 𝘺𝘰𝘶’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘴𝘤𝘢𝘳𝘦𝘥 𝘵𝘰 𝘴𝘵𝘢𝘳𝘵? 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘺𝘰𝘶𝘳 𝘴𝘪𝘨𝘯 𝘵𝘰 𝘨𝘰 𝘧𝘰𝘳 𝘪𝘵.🌟

#wellnessbycatie #gymmotivation #fitnessandnutrition #workoutmotivation #strenghttraining

The easiest way to boost your health? WALK MORE.

The easiest way to boost your health? WALK MORE.

We overcomplicate movement way too much. If you’re looking to improve overall wellness, walking is one of the easiest, most effective habits you can build.

I recently watched a documentary on longevity, and one thing all the longest-living communities had in common? Walking and natural movement is integrated in their daily lives.

Here’s why adding more steps to your day can be a game-changer:
✨ Supports fat loss & metabolism
✨ Improves cardiovascular health
✨ Reduces stress & boosts energy
✨ Enhances recovery & joint health

And the best part? No intense schedule or perfect plan needed—just move when you can!

For me, taking a mile-long walk after work with my son isn’t just great bonding time—it’s an easy, enjoyable way to increase my daily activity.

Whether it’s a morning walk with coffee, a quick lunch break stroll, or sneaking in steps while running errands, it all adds up.

Drop a 👟 in the comments if you’re walking today!

#wellnessbycatie #fitnessjourney #walkingforhealth #benefitsofwalking

𝐖𝐞𝐥𝐜𝐨𝐦𝐞 𝐭𝐨 𝐖𝐞𝐥

𝐖𝐞𝐥𝐜𝐨𝐦𝐞 𝐭𝐨 𝐖𝐞𝐥𝐥𝐧𝐞𝐬𝐬 𝐛𝐲 𝐂𝐚𝐭𝐢𝐞🌿

I’m Catie—a wife, mom, nurse practitioner, and soon-to-be fitness & nutrition coach. Right now, I’m working on my Precision Nutrition 1 and ISSA Certified Personal Trainer certifications, while also rediscovering my love for fitness in postpartum life. ✨

From dancing as a kid to playing Ultimate Frisbee competitively in my twenties, movement has always been a huge part of my life. Now, as a new mom, I’m focusing on rebuilding strength, re-comping my body, and creating sustainable habits so I can feel like myself again and be the best version of me for my little boy!

I know how challenging it can be to juggle fitness, nutrition, career, and family. That’s why I’m here to remind you: 𝐰𝐞𝐥𝐥𝐧𝐞𝐬𝐬 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐞 𝐚𝐥𝐥 𝐨𝐫 𝐧𝐨𝐭𝐡𝐢𝐧𝐠! It’s about consistency, balance, and finding what works for YOU.

✨ Stick around for:
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 guidance that’s simple & realistic (no crash diets!)
🏋🏼‍♀️ 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 tips to help you feel strong & confident
🏃🏼‍♀️𝐏𝐨𝐬𝐭𝐮𝐫𝐞 & 𝐦𝐨𝐛𝐢𝐥𝐢𝐭𝐲 strategies to move & feel better
✔️𝐇𝐚𝐛𝐢𝐭𝐬 to make fitness fit in your busy life
🖤And just overall relatable struggles (and wins!) that come with a 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 𝐭𝐨 𝐰𝐞𝐥𝐥𝐧𝐞𝐬𝐬

I created 𝐖𝐞𝐥𝐥𝐧𝐞𝐬𝐬 𝐁𝐲 𝐂𝐚𝐭𝐢𝐞 as a space to share my journey, provide education, and empower women to take control of their health. I hope this page gives you motivation, practical tips, and the confidence to show up for yourself. 🫶🏼

I’m so excited to build a community of strong, empowered women who are ready to take control of their health in a way that’s sustainable AND enjoyable.

Drop a 🙌🏼 if you’re ready to prioritize your wellness!

Follow on Instagram

Follow along on Instagram

Training tips.
Fueling strategies.
Real-life routines.
Helping women feel strong, confident, and consistent—one post at a time.
→

@wellnessbycatie

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