HerCatalyst

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HerCatalyst

Empowering busy women with sustainable fitness and nutrition. No gimmicks—just tools for real-life results.

Habit-based coaching that fits your life, builds strength, boosts energy, and transforms your mindset.

17/07/2025

Struggling to stay consistent with your workouts?

These are 3 reasons I see over and over — and what actually helps:
1. You think it only counts if it’s long and intense 😅
2. You’re waiting to feel motivated 😶
3. You haven’t found a routine that works with your schedule ⏰

Want to change the pattern? I help women build strength, stamina, and routine without burning out.

Drop a 💬 if you want more info on the current coaching cycle.

02/07/2025

Most women don’t need hours on end workingt out.

They need a plan that actually fits their life.

The next 8 week training cycle, Built for Summer, gives you:
✔️ Quick, effective workouts
✔️ Flexible habit coaching
✔️ Support you can actually follow through on

You don’t need to do more. You just need to do what works.

Message me for early access.

13/06/2025

I can't end another work week without giving my girl Catie Dromgoole a shout-out! Not just for the physical transformation, but for the way she’s taken ownership of her routine in a way that actually fits her life.

Catie already had a workout program she was committed to. She didn’t need to change everything.. she needed support in making it work better for her, especially as life shifted and routines had to evolve.

In private coaching, we focused on simplifying her nutrition to align with her real-world schedule. No extremes, no restriction, just strategies that actually made sense.

This transformation? It’s the result of consistency, clarity, and customizing what works for her body and her lifestyle.

Proud of you, Catie!

If you’ve been curious about what it’s like to work with me 1:1, you can sample private coaching this July with a special 6-week option. No 6- or 12-month commitment required.

Spots are limited, and participants will receive a special offer on full private coaching after completing the 6 weeks.

Message me or comment to claim your spot and lock in early registration pricing.

07/05/2025

This is what prioritizing protein actually looks like.

Not every high-protein breakfast needs to be a sad bowl of egg whites and plain oats.

This croissant sandwich has scrambled eggs and cheese for a solid start, and I paired it with a Greek yogurt + fruit to round things out. That extra yogurt boost helps me hit 20–30g of protein without overthinking it!

Just real food, real quick.

The croissant adds carbs for energy (and let’s be honest, joy), while the yogurt and eggs do the heavy lifting for protein.

Here’s the takeaway:
If you struggle with low energy or feeling hungry too soon after breakfast, check your protein.

Most women benefit from 20–30g of protein per meal and it’s easier to hit than you think when you start building meals like this.

Want more easy ideas that keep protein front and center without the burnout?

Drop a “yes please” in the comments and I’ll help you get access to my private group for more ideas.

10/04/2025

Let’s bust this myth right now: You do not need 6 intense workouts a week to get results.
⠀
Our most successful clients?
👉 Work out at least 3–4x per week
👉 Focus on consistency over intensity
👉 Use minimal equipment in short sessions
⠀
We teach busy women how to work smarter — not longer. Your time is valuable, and your workouts should reflect that.
⠀
👯‍♀️ Want to learn how we program workouts that fit your lifestyle (not the other way around)? Come join the HerCatalyst Collective (facebook group) — it’s free and full of helpful, no-fluff fitness and nutrition content.

🔗 https://www.facebook.com/share/g/1Ej6jqdNNC/?mibextid=wwXIfr

08/04/2025

Tiny Tweaks > Massive Overhauls

Here’s one tiny but mighty change you can make today:
👉 Aim for 4–5 servings of protein spaced throughout your day. Starting by getting really good at adding 1 serving to your current food intake and increase toward the goal for 4-5.

Why it matters:
✅ Keeps you fuller longer
✅ Supports lean muscle
✅ Boosts metabolism
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You don’t need to hit a perfect number — just start being aware and intentional. That alone will change how you feel by the end of the week.
⠀
Want a cheat sheet of easy, high-protein foods for busy days?
📥 Drop a 💪 and I’ll send it to you!
💬 And if you love tips like this, come hang out in my private group — I break things down in a way that’s doable and actually makes sense.

07/04/2025

If you’ve tried every plan out there and still feel stuck, it’s not because you’ve failed — it’s because you haven’t had the right tools and support for your real life.
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At HerCatalyst, we build routines that work with your capacity — not against it. You won’t find one-size-fits-all extremes here. Just real strategies that work for real women with jobs, kids, and full plates.
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The truth? You don’t have to overhaul your life to start seeing changes. You just need a small, doable next step. 💡
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💬 Comment “I’m in” if you’re ready to do it differently this time. And come join our free Facebook group where I share helpful tips, meal ideas, and practical fitness guidance every week. It’s a space built just for busy women who are ready to stop starting over. ❤️

FB group 🔗 https://www.facebook.com/share/g/1Ej6jqdNNC/?mibextid=wwXIfr

04/03/2025

🚀 Lean Summer Countdown: The 6-Week Challenge Starts Soon! ☀️

We’re just getting started with the Lean Summer Countdown, an 8-week training cycle designed to help you stay strong and consistent leading into summer.

The first two weeks are all about getting acclimated—easing into the programming, building consistency, and adjusting to the intensity. But once we hit Week 3, we’re stepping things up with a 6-week challenge inside Trainerize!

This is one of the most-loved training cycles of the year (second only to our New Year Challenge) because it brings structure, momentum, and clear goals to help you push further while keeping things sustainable.

What to Expect in the Challenge:
💧 A hydration goal to keep energy and recovery on point.
🥗 Nutrition & portion-focused habits for simple, effective fueling.
🚶‍♀️ A movement goal for everyone—with an option for experienced members (2+ years of consistency) to alternate between steady-state jogging and walking.
🏋️‍♀️ Efficient, results-driven workouts designed to fit into even the busiest schedules.

The Lean Summer Countdown is all about momentum, consistency, and real progress. The first two weeks help you set the foundation, and the 6-week challenge will push you to level up.

Check out the details in the graphic and drop a comment below if you’re IN! ⬇️🔥

09/02/2025

A Few Goodies Your Fit Girl Really Wants for Valentine’s Day ❤️

Grab the roses, but don't forget to give her the goods that fuel her gains and goals!

If you’re shopping for a strong woman who’s serious about her fitness journey, here’s the ultimate guide (because protein powder + chocolate should go hand-in-hand).

🍑 Squat-Proof Leggings – Leg day essential (ex. Lululemon Align – Soft and comfy but still supportive).

⚡️ Creatine Monohydrate (Flavorless) – This is a game changer for strength, power, and muscle retention. Not just for bodybuilders, creatine helps women maintain lean muscle and enhances recovery.

🥤 Favorite Protein Powder or Ready-to-Drink Shake – Everyone has their go-to! If you’re like me and need something quick, Core Power shakes are my favorite in a pinch with 42g of protein.

🏋️ Dumbbells or Kettlebells – Heavy enough to support progressive overload and keep her getting stronger every week.

🎁 Wellness & Recovery Add-ons – Think foam rollers, yoga mats, or a deep tissue massage gun to level up recovery days.

Bonus Items:

🌿 Collagen Supplement – For skin, hair, nails, and joint health.

💧 Motto Hydrate Electrolytes – Not all hydration is created equal. We’re talking real electrolytes for better energy, recovery, and true hydration (not just flavored water).

You don't have to skip the chocolate hearts, but also go for something that’ll have her feeling strong, energized, and supported all year long!

What’s on your Valentine’s Day wishlist?

Drop it in the comments!

07/02/2025

I’ve been where many of my clients are. Stuck in restrictive diets, endless workouts, and burnout. Even after becoming a mom, I struggled to get results following the “right” steps. It wasn’t until I let go of the all-or-nothing mindset that I discovered what true health should look like, especially as a single parent.

My journey into the fitness world started almost 13 years ago at my university’s fitness recreation center, where I quickly moved from instructor to fitness manager. During that time, I designed one of the first women-only strength training programs to help women feel more comfortable in the free weight section. With a background in psychology and a minor in kinesiology, along with continued education, professor lead research projects, and certifications, I’ve gained deep, relevant knowledge that has allowed me to help women transform their lives. Even as a stay-at-home mom, I never left the fitness industry behind-continuing to guide women on their journey toward better health.

That’s why my habit-based program is different. It’s designed specifically for ambitious women who are tired of extreme diets and rigid fitness plans. I take a holistic approach that focuses on building sustainable habits, so you can achieve your goals while still living a full, busy life. You won’t be tracking macros, stressing over food, or spending hours at the gym. Instead, we focus on realistic, impactful changes that fit your lifestyle and help you build a strong foundation for long-term success.

If you've struggled with consistency or feel like the fitness programs you've tried haven't truly met your needs, I'm here to show you that there's a better way.

Together, we'll develop strategies that allow you to thrive 🤘🏼

Both in and outside the gym.

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