STRENGTH FLOW PROGRAMS
Blending structured strength training with yoga, mobility & mind-body connection
STRENGTH FLOW programs fuse 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. They are designed for everyday people who want to:
BUILD MUSCLE & STRENGTH
IMPROVE BONE DENSITY
REDUCE BODY FAT
BUILD RESILIENT & MOBILE JOINTS
MANAGE STRESS, PAIN & STIFFNESS
IMPROVE YOUR HEALTH & REGENERATE TISSUE
RECEIVE COACHING & SUPPORT WITH COMPOUND LIFTS & LIFTING WITH INJURIES & NIGGLES
STRUCTURE YOUR TRAINING FOR FASTER RESULTS
CHALLENGE YOURSELF!
STRENGTH FLOW programs are designed with everyday people in mind. Whether you’re a beginner, or intermediate gym goer, returning to fitness after some time off, recovering from a chronic illness, or simply looking to expand on your weight lifting skillset, STRENGTH FLOW has you covered, with workouts that bend and stretch around your lifestyle.
There are two levels: STRENGTH FLOW FOUNDATIONS (Beginners) & STRENGTH FLOW BUILD (Intermediates).
STRENGTH FLOW FOUNDATIONS
STRENGTH FLOW FOUNDATIONS prepares your body for heavier weight lifting, builds familiarity and trust in movements and provides the structure you need to ease into the gym with confidence. With access to Katie for questions, technique review, modifications and support, you will never again feel stuck or blocked by an exercise that gives you pain or seems too challenging for you. If you’re time poor, there are options for home PLUS the option to scale your workout structure and volume, depending on your energy & commitment levels.
WHO IS IT FOR?
Beginners
People returning to exercise after an extended time off
Sedentary adults & desk workers
Permanent and lasting resolution of aches, pains & niggles
Perfect for busy mums and dads
Older adults looking to build muscle in the gym
People recovering from chronic illness
Post-physio rebuilding
STRENGTH FLOW BUILD
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.
Embrace heavier lifts with spicy accessory work, all whilst improving joint mobility, deep core strength & stability. The exercises in STRENGTH FLOW BUILD not only help you build muscle and get stronger, but help you MOVE BETTER for LIFE!
WHO IS IT FOR?
Intermediate Gym Goers
Anyone looking to speed up their STRENGTH & MUSCLE GAINS with structure, feedback & accountability
People who know the basic moves, but want to improve their technique & mobility
People looking for an eye over their technique from time to time and a coach handy for questions when required
People looking to expand on their skillset & increase their exercise repertoire
Anyone looking to finally learn how to use their deep core, improve range of movement & mobility, and eliminate aches, pains & niggles!
What sets STRENGTH FLOW apart?
STRENGTH FLOW is more than just a workout plan — it’s a flexible, practical approach to strength training designed for real life. These programs are designed to support the ebb and flow of modern living, combining structure with adaptability so you can stay consistent no matter your circumstances.
In a world where chronic stress, sedentary work, limited time, fatigue, and illness are increasingly common, STRENGTH FLOW helps you train intuitively — adjusting intensity and focus based on your current energy, health, and life demands — without guilt or pressure.
After years of working with clients and navigating my own path through chronic illness, fatigue, anxiety, and depression, I’ve learned that the best workout is the one you actually do. If lifting heavy weights for an hour feels impossible today, it doesn’t mean you’re failing — it just means that today calls for something gentler. That’s why STRENGTH FLOW includes everything from 15-minute bodyweight sessions with yoga and breath-work, to full gym-based strength training programs that challenge even experienced lifters. Whether you're training from your living room or hitting the gym hard, these programs meets you where you’re at — and support where you’re going.
So many people struggle to get started — whether from fear of injury, gym intimidation, limiting beliefs, or overlooked health challenges. Even long-time gym-goers often plateau due to poor programming, unresolved injuries, or workouts that don’t align with their lives. STRENGTH FLOW is here to change that. Through expert coaching, smart progression, and a focus on sustainable strength, mobility, and mindset, this program is designed to help you move better, train smarter, and build lasting results for LIFE!
DISCOVER WHAT YOU’VE BEEN MISSING…
I believe that everyone deserves access to high-quality coaching — not just elite athletes or those with endless time & resources. EVERYONE should have access to programs that meet you where you’re at — physically, mentally, and energetically — and still deliver real, sustainable results. You deserve to move well, feel strong, and live with energy and confidence, no matter your starting point!
If that philosophy speaks to you, I invite you to join us. Start your journey today with a 7-day free trial of our virtual team training and feel the STRENGTH FLOW 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!
Master the Missing Piece: Nutrition!
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.
Check out our latest follow-along workout from STRENGTH FLOW FOUNDATIONS
What people are saying about STRENGTH FLOW…