STRENGTH FLOW
Blending structured strength training with yoga, mobility & body-mind connection
STRENGTH FLOW is a training philosophy designed for everyday people who want to build muscle, get stronger, improve health, reduce body fat, keep joints supple, and manage stress, pain, and stiffness. It fuses traditional strength training (weightlifting, functional movements, kettlebells, barbells, resistance bands) with yoga postures, mobility exercises, stretching, breath work, rehabilitation, lymphatic cleansing, nutritional guidance, and meditation.
STRENGTH FLOW promotes intuitive and cyclical training to support the demands of modern living while producing measurable results. With so many of us experiencing chronic stress, sedentary jobs, limited time, fatigue, and illness, STRENGTH FLOW offers adaptable options for different life phases, helping you stay consistent and resilient—no matter your current circumstances.
The STRENGTH FLOW philosophy helps you identify where you are right now, choose an exercise approach that aligns with your current energy and capacity, and stay committed to steady, meaningful progress. It encourages gentle, sustainable change—not doing everything all at once, but adjusting your plan as life unfolds. The focus is always forward—on steady, continuous improvement, no matter how small the step.
After years of working with clients and navigating my own journey through chronic illness, fatigue, depression, and anxiety, I’ve learned that the best workout is the one you actually do. If the idea of lifting heavy weights for an hour feels overwhelming, that doesn’t mean you can’t or shouldn’t exercise—it simply means that option might not suit you right now. However, a 15-minute follow-along bodyweight session that includes yoga postures and meditation may be exactly what you need, especially if you're short on time or unable to make it to a gym. On the other hand, if you love heavy gym training, we always provide plenty of challenging and interesting options with a structured approach — but there will be weeks when life demands more flexibility. STRENGTH FLOW supports you in scaling your training without guilt, pressure, or fear of falling behind.
It’s clear that we all need to build muscle for long-term health, longevity, and quality of life. But many people new to exercise don’t yet understand the consistency, structure, and support it takes to build muscle effectively — especially when compounded by the physical and metabolic challenges that arise from years of sedentary living or poor nutrition. Many people simply aren't aware of how much guidance and support can make a difference when starting out—and that’s exactly where STRENGTH FLOW steps in.
I have witnessed many people struggle to get started—myself included—due to fear of injury, gym intimidation, limiting beliefs, overlooked health challenges, or simply not having access to the right guidance and support. I've also worked with experienced gym-goers who have trained for years without significant progress, often due to factors like poor programming, unresolved injuries or muscular imbalances, inconsistent or inadequate nutrition, and workouts that don't align with their current lifestyle or stress load. STRENGTH FLOW is here to address these very challenges—offering structured, flexible programs, health and fitness education, and expert support designed to guide you through all phases of life and training.
STRENGTH FLOW FOUNDATIONS takes you from at-home strength and mobility workouts to gym-based training, helping you build strength, mobility, balance, coordination, energy, and confidence through simple, achievable programs. Its goal is to prepare your body for heavier weight lifting, build trust in your movement, and offer the structure you need to ease into the gym with confidence. Once you’re comfortable in the gym, STRENGTH FLOW BUILD continues your progress—introducing new skills and increased volumes with a structured program, whilst providing flexible options to suit your energy levels, schedule, and lifestyle demands.
I’ve always believed that everyone deserves access to strength and mobility coaching, realistic and sustainable nutritional support, and programs that meet you where you are—in energy, experience, movement ability, and time availability—while still delivering powerful results. It is your natural right to MOVE WELL, to FEEL STRONG AND CONFIDENT in your body, and to LIVE WITH ENERGY AND VITALITY.
If this philosophy resonates with you, I invite you to join our virtual team training (7-day free trial below) or experience one of our small group personal training sessions to feel the difference for yourself.
7-day free trial
Every STRENGTH FLOW program delivers structured programming and personal support with SIMPLICITY in mind - so you can train with confidence, clarity, and results.
What’s included?
Structured Training Blocks for Lasting Results
Each training block is 6 weeks in length, and will step you through movements designed to strengthen the body in all directions, improve posture, help you move better, and build lean muscle mass.
STRENGTH FLOW FOUNDATIONS (Beginners):
Hybrid of at-home and gym-based training
3 x full body gym-based days with optional “add-ons” including cardio, rehab or core work
4 x follow-along 15-20 minute strength and mobility workouts (body weight or minimal equipment) for if you cannot get to the gym or have limited time
1 x beginners Tabata workout (for home or gym)
1 x full body mobility day (for home or gym)
Additional "body care" practices including stretching, meditation, breath work, lymphatic stimulation, fascia release and nutrition suggestions.
STRENGTH FLOW BUILD (Intermediates):
Gym based strength & mobility training
4-day split program (2 lower & 2 upper body days) with optional “add-ons” including cardio, rehab or core work
1 x full body Tabata workout (for gym)
1 x full body mobility day (for home or gym)
Additional "body care" practices including stretching, meditation, breath work, lymphatic stimulation, fascia release and nutrition suggestions.
Each STRENGTH FLOW program is a 6-week training block designed to build progressive strength and mobility. This structure provides enough consistency for measurable results, with just enough variety to keep your body engaged and your mind motivated. You won’t just follow the plan—you’ll look forward to it.
Programs & coaching are provided through the Train Heroic app.
7-day free trial
Support That Sees the Whole You
When you join a STRENGTH FLOW program, you’re not just following a plan — you have access to Katie via the team chat! Katie is a qualified clinical nutritionist, naturopath, and personal trainer with over 15 years of experience in strength training, spinal rehabilitation, and mobility-focused movement. She brings together practical, science-based knowledge with a well-rounded understanding of how the body works, how it heals, and what it truly takes to make lasting progress.
Her approach is shaped not only by professional knowledge, but by personal experience — having navigated her own healing journey through chronic illness, pain, fatigue, injury recovery, and emotional burnout. She knows what it’s like to feel limited by the body, and how powerful the right support can be.
Katie is also a certified hypnotherapist, mindset coach, and experienced meditator. In the team chat, she provides on-going support and resources on technique, mindset, and recovery strategies tailored to your needs—so you can train effectively and progress with confidence.
This is more than a training plan. It’s a whole body, mind & movement system designed for lasting change—through education, empowerment, and transformation.
Personalised Feedback That Accelerates Your Progress
Each week, you can submit videos and questions for technique review from your coach—giving you feedback on form and posture with tailored cues you can apply immediately. You’ll also receive suggestions for progressions, regressions, or modifications to keep you training safely, whatever your starting point.
This level of personalised support is typically reserved for private training, but here, it’s included! This approach offers the individualised attention of personal training, packaged in a way that makes long-term progress more sustainable and cost-effective.
Feedback doesn’t just help you get it right—it helps avoid injury, move better, and gives you confidence to progress safely. It’s comforting to know you always have an experienced trainer in your corner!!!
You’ll also receive exclusive video resources and support tools to help you understand key movements and variations, to keep you learning week after week.
More than a program - It’s a team!
Community plays a powerful role in success — especially when it comes to training. Inside the STRENGTH FLOW team chat, you’ll connect with others who are building strength, refining technique and prioritising HEALTH and LONGEVITY as the goal.
It’s a space where shared experience fuels momentum. You’ll celebrate progress together, exchange tips, support one another through challenges, and feel inspired by each other’s consistency and growth.
Whether you’re a beginner or an experienced lifter, having a supportive network around you makes the process more enjoyable, motivating, and sustainable!
As a qualified clinical nutritionist and naturopath, Katie provides more than just general food tips—she offers evidence-informed guidance to help you fuel your body for real, lasting results. Katie shares practical resources and strategies designed to support energy, flexibility, muscle building, and recovery.
If you're low on motivation, struggling with energy, feeling stressed, or not seeing progress despite exercising, your nutrition might be the missing piece. Adequate intake of key nutrients helps your body produce neurotransmitters like dopamine and serotonin, which drive motivation and consistency. Proper nutrition also supplies the cofactors required for cellular energy production, hormone balance, deep restorative sleep, and a calmer nervous system — all essential for reducing body fat, managing stress, and building muscle effectively.
When it comes to movement, you quite literally build your tissues from the food you eat. If you want strong, supple, pain-free joints and muscles, your body needs adequate building blocks to regenerate healthy, functional tissue. This is where nutrition and strength training truly come together — creating a body that not only moves well, but feels good doing it.
Mindset strategies, stress-reduction tools, and personalised guidance are also available to support your journey, especially if you’re navigating fatigue, overwhelm, or feel unsure where to start. You're not alone here — and you're not expected to know it all. That’s exactly what this community, and this program, are here for.
Master the Missing Piece: Nutrition!
What people are saying about STRENGTH FLOW…