BUILD STRENGTH with just 3 days a week

Momentum: Foundations is coming soon—be the first to know when it drops.

The Momentum: Foundations Self-Guided Strength Program gives you 12 weeks of effective, time-efficient workouts—just 3 days per week. It’s designed for busy women who want to build strength and feel confident without spending hours in the gym.

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I’m here to help you train smarter, not harder.

The Momentum: Foundations self-guided program is for busy women who want results without the extremes. Whether you’re just starting or starting over, this plan gives you the structure, simplicity, and strategy to train consistently and feel strong—in just 3 days a week.

Real Results

Progressive programming that helps you build strength, muscle, and momentum.

Flexible Schedule

Train just 3 days per week. Flexible enough for real life, structured enough to get results.

No More Guessing

No more last-minute workout Googling. This plan gives you the confidence and structure to stay on track—without the stress.

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The Process

HOW IT WORKS

01

Choose Your Format

Grab the digital PDF or order the paperback version on Amazon—whatever fits your style.

02

Open & Start Strong

Follow the plan laid out for you—3 strength-focused workouts a week.

03

Stay Consistent, See Results

Stick with it for 12 weeks and feel stronger, more energized, and proud of what you’ve built.

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meet your coach

HI, I’M CATIE

I’m a nurse practitioner, wife, mom, and (soon-to-be) certified personal trainer/nutrition coach—here to help you build strength, confidence, and a routine that actually fits your life.

I created Momentum: Foundations to give busy women a clear, effective plan to get strong without the stress or guesswork. Whether you’re starting fresh or getting back into it, this program is here to help you feel capable and consistent again.

MORE ABOUT CATIE

Program Breakdown

Here’s what you’ll get inside Momentum: Foundations

STRENGTH-BASED WORKOUTS

Progressive 3-day training split that fits your schedule and helps you build real strength.

SMART STRUCTURE

Built-in progression and balance across all movement patterns.

TRACKING TOOLS

Print-friendly workout logs and optional progress tracking to help you stay consistent and motivated.

BONUS: Mini Nutrition Guide

Get a simple framework to support your strength goals—including sample meals, macro-friendly tips, and nutrition basics to fuel your workouts without overthinking it.

WHICH VERSION WORKS FOR YOU?

Not sure which to choose? You’ll get the same 12-week program either way—pick the format that fits your lifestyle.

This course is currently in development! Be the first to know when Momentum: Foundations launches.

PDF eBook

$27

instant download

Use it from your phone, tablet, or print it at home. Ideal if you want instant access Includes fillable logs + progress tracking.

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Paperback

$35

(via Amazon)

Order the printed version straight from Amazon. No printer required. Great for flipping through + writing in by hand.

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Success StorieS

This is where your feedback will shine!

I’d love to hear what you think of the Momentum: Foundations program once you’ve had a chance to dive in. Your words might just help another woman take that first step.
Be the first to leave a review—your story matters.

Any questions?

Nope! All workouts can be done at home or in the gym. You’ll get exercise swaps and instructions so you can use what you have.

That’s exactly who these programs are built for!

This isn’t a hardcore bodybuilding program or influencer-style challenge. It’s built for women who want to feel strong, healthy, and in control of their habits—without extremes or unrealistic expectations.

Due to the digital nature of this product, all sales are final. But I truly believe you’ll love having structure and support for your strength training!

This is a self-guided version of my coaching framework—no check-ins, personalization, or app access. It’s a great way to get started or stay consistent on your own!

The Momentum: Foundations program is focused on strength and consistency—not extreme fat loss. But if weight loss is your goal, this program can help build habits that support it long term.

Not ready to commit?
No worries.

Try Phase 1 of Momentum: Foundations
—totally free.

Get your first 4 weeks of training on the house. You’ll receive a complete Phase 1 training block with built-in structure, smart progression, and printable workout logs to keep you consistent and on track.
Just drop your name and email below and I’ll send it right over—so you can start building momentum today.