Strength Flow Foundations

Katie Henderson

Strength & Conditioning, Mobility, Functional Training, Weightlifting

Coach

Katie Henderson

If you're new to fitness or have been away from training for a while, look no further! This program will have you WANTING to train, help you feel exercise savvy, and provide the support you need to find your rhythm!

This program will help you build strength and mobility either at the gym OR at home, provide structure to your training for faster results, and guidance from an experienced coach to provide modifications to exercises, and help you work around any tightness, niggles & injuries to keep you moving!

What's included:

On-going 6 week training blocks with progressive overload (3-5 sessions per week either at home or in gym)

Experienced coach providing weekly technique review & support for exercise modification

Access to evidence-informed nutritional education, support & resources designed by a clinical nutritionist & naturopath

PLUS Bonuses:

Video demonstrations and cues for every exercise, including moves from my own personal exercise library

Supportive community and coach to keep you motivated and accountable via the team chat

Discounts for nutrition/naturopathy consultations and all clinical supplements, herbs & formulas (purchase at less than retail!!!)

Please note: Price in USD

$39 / mo

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Access to an experienced coach

With this subscription, you'll have access to a qualified personal trainer (Katie Henderson with 15 years experience) in the team chat. Katie is also a qualified Clinical Nutritionist & Naturopath specialising in fat loss, energy, muscle building, chronic pain and tissue repair. She provides feedback, support, technique review and exclusive resources in the team chat.

6-Week Training Blocks

Each block is 6 weeks, and will have two full body workouts for the gym, two full body workouts for at home training, and one mobility session each week. The exercises are designed for building the foundations of strength and mobility, and can be modified to suit all fitness levels and injuries. Optional conditioning is also offered twice weekly.

Technique Review and Resources

You will have the opportunity for weekly technique reviews with the coach in the chat, and access to exclusive content to build confidence at home and the gym.

A Supportive Community!

Community is an important part of succeeding in any pursuit, including training! You will get to interact with other people working to build their foundations, and share in each other's success.

Nutritional & Health Support

Katie provides general nutritional guidance via the team chat including resources for enhanced energy, flexibility, muscle building and strength. Guidance for stress management, relaxation and mindset strategies will be provided upon request.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow.

Programming 5 days per week

Strength, mobility, core training and optional conditioning that’s accessible and challenging for athletes at a foundational level.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, expert instruction

Experienced coaches to offer adjustments, modifications, and feedback on exercises to help you progress through your program.

Committed Teammates

A supportive community that will keep you pushing to unlock the next version of yourself!

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells / Fitball / Resistance Bands / Bench

Recommended

Suspension Straps / Cables / Medicine Balls / Kettlebells / Barb

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Coach

More from Katie Henderson

Katie Henderson

15 years coaching beginner and intermediate athletes as a qualified personal trainer, Bachelor of Health Science in Nutrition & Dietetic Medicine and Naturopathy, INBA Body Building Competitions 2015 & 2016, qualified hypnotherapist & personal experience in spinal rehabilitation and regenerating from chronic illness.

Get the results you want with the support you need

I commit to empowering you to feel exercise savvy through FUN programs for home and gym to help you move well & feel great.

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FAQs

Why this subscription?

Katie has a background of rehabilitation, functional training and body building which is reflected in her programming. You will be challenged sensibly, feel great when you train, and set you up for long term success.

Who should join today?

This service if for true beginners at home or in the gym, people returning to exercise after an absent period, people looking for a program for home to build strength and mobility, and for those looking to build confidence to introduce gym into their routine.

How much communication will I get with the coach?

Katie will be in the chat every day, and weekly will select athletes who would like a technique review. You can also expect a check in each week to set the scene for the week ahead.

What if I miss a session or can't train that day?

If you miss a session or you can't train that day, you can shift the workouts to your preferred day. If there's a week you only get 1 session in, you can choose any day you like. If you miss a week due to illness or holidays, just get back into it when you're back in action.

What can I expect an average training day to look like?

Each session starts with prep exercises to mobilise and warm up, followed by compound and isolated movements to train the whole body. Sessions should take between 45-70 minutes on average, depending on your selected rest period.

Do I have to use the chat?

You are not obligated to use the chat. However, asking for coach feedback on movements, and learning from other people's questions will give you the shortcuts you need to get better results, and help you feel more connected and motivated through the process.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Strength Flow Foundations