Regaining Your Strength is where it all begins.

Build a Solid Foundation, Go Beyond Fitness
with KatFit Strength Prenatal & Postpartum Plans

Pre-s & Post-natal fitness is about more than working out.
It’s about a complete wellness journey.

I get it—everything feels overwhelming right now, and you’re juggling so much. Let me give you the scoop on what we’re doing at KatFit Strength.

Our main focus is on healing and rebuilding your strength after giving birth. Losing weight might seem the top priority, but regaining your strength is where it all begins.


Our Process

Rebuild Your Core Strength

We begin by addressing key areas like diastasis recti and pelvic floor health, which form the foundation of your strength and recovery. Your pelvic floor plays a crucial role during pregnancy and postpartum, affecting everything from core stability to overall mobility. Focusing on these essential areas first ensures your body is prepared to move safely and effectively, preventing injuries and building a resilient foundation for long-term strength.

Building Strength with Purpose

As we progress, we layer in more complex movements, always with a focus on proper breathing, alignment, and pelvic floor engagement. This method not only helps you regain your strength but also enhances your overall well-being, making the rest of your fitness journey smoother and more enjoyable. You’ll find that by taking these critical steps first, your body is better equipped to handle the demands of motherhood with confidence and grace.

Meeting You Where You Are

Our process is designed to meet you where you are, whether you’re in the early stages of pregnancy or well into your postpartum journey. We assess your individual needs, considering everything from your current fitness level to any specific challenges you’re facing with your pelvic floor or core. From there, we craft a personalized plan that gradually reintroduces strength, mobility, and cardio in a way that aligns with your body’s natural healing and adaptation process.

More Than Fitness

There’s so much more to new and expecting moms than just working out. That’s why our program goes beyond fitness. We understand that your body is undergoing incredible changes and are here to support you in every way. It’s not just about moving—it’s about how you feel, and we're here to help you navigate that for yourself.

Our approach is rooted in understanding and compassion. We prioritize mental health, knowing that a strong mind is just as important as a strong body. We connect you with trusted specialists who can support your unique needs, whether pelvic health, nutritional guidance, or emotional well-being.

We’re not just here for your workouts but for your whole journey,
helping you find balance, strength, and peace in every step.

  • "Initially, I was nervous about jumping back into workouts post-baby, but the moment I started, things changed. Not only do my clothes fit better now, but I also saw results surprisingly quickly. What sets this experience apart is the tailored approach – the workouts are specifically designed to meet my needs. There's no room for shame or guilt; instead, it's all about encouragement. The personal touch, tailored just for you, makes all the difference in the world."

    K.S.- KatFit Strength: Postpartum Client

  • "I love working with Kathrine for a number of reasons. One she is she's a mom. She's personally understands the process (and complications) of losing pregnancy weight - she developed a 20 minute home workout regimen for days when I don't see her. Two, she's an athlete and is focused on developing a healthy body - no fad exercises. Three, she's fun! After only a few weeks I'm feeling better and starting to see results. I'd recommend her to anyone."

    K.D.- KatFit Strength: Postpartum Client

  • "I started with absolutely zero momentum on the self-care front, and I knew I needed to make a change. When I found you, I was so excited to finally take some time for myself! Now, this weekly time has become a consistent act of self-care that I hadn't managed in years. Your expertise, guidance, and motivating energy truly make a difference. I’d tell anyone considering working with you: Just go for it! After a few sessions, they’ll see what an amazing decision it was. I also really appreciate the flexibility in training times and options—it makes fitting sessions into my schedule so much easier. The investment in this journey is truly an investment in myself, and that’s been such an empowering shift. Your knowledge in pre-, during, and postnatal fitness is invaluable, and the stretching exercises you’ve shared are game-changers that really make a difference. Thank you for being such a positive and integral part of my fitness journey!"

    D.S.- KatFit Strength: Prenatal Client

KatFit Strength Prenatal & Postpartum Plans:

Prenatal Fitness: Strong & Capable
Every Step of the Way

Our Prenatal Plan is meticulously crafted to support your body through each trimester. We focus on:

What’s Included in the Prenatal Plan:

  • The Foundation:

    • Learn the fundamentals of breath control, pressure management, and movement patterns.

    • Set a strong foundation for success throughout your pregnancy.

  • The Workout Program:

    • 36 weeks of workouts with 3-4 weekly sessions, including warm-ups, mobility, strength training, and cardio (walking, spinning, and running).

    • Tailored warm-ups for each trimester to prepare your body safely for every workout.

    • Workouts range from 15-45 minutes, blending strength and conditioning with built-in modifications for each trimester.

  • The Training Plan:

    • A structured yet flexible workout calendar to guide you through each day.

    • Adjust the plan as needed to fit your life’s demands.

  • Video Demos:

    • Clear, voice-over coaching on form, breath, and positional adjustments.

    • Move confidently and correctly, whether at home or in the gym.

Postpartum Fitness: Reclaim Your
Strength & Vitality

Our Postpartum Plan is about honoring your body’s journey and celebrating its strength. We focus on:

What’s Included in the Postpartum Plan:

  • The Foundation:

    • Focus on restoring core strength, managing pressure, and safely reintroducing movement.

    • Establish a strong foundation for long-term recovery and strength.

  • The Workout Program:

    • 24 weeks of workouts with 3-4 weekly sessions focused on warm-ups, mobility, strength, and cardio (walking, spinning, and running).

    • Tailored warm-ups for each phase to prepare your body safely for every workout.

    • Workouts range from 15-45 minutes, balancing strength training, cardio, and restorative exercises.

  • The Training Plan:

    • A daily workout calendar designed to guide your postpartum fitness journey.

    • Structured yet flexible, allowing adjustments based on how you feel each day.

  • Video Demos:

    • Clear, voice-over coaching on proper form, breath, and postpartum adjustments.

    • Rebuild your confidence and strength with safe, effective movements.

Premier Coaching Is for You if You:


This plan is ideal for those seeking a comprehensive experience with personalized workouts, one-on-one coaching, and additional support tailored to their unique needs.

  • Need a personalized workout plan tailored to your unique needs.

  • Want LIVE video coaching sessions for real-time support and adjustments.

  • Prefer one-on-one attention and detailed feedback on your progress.

  • Desire customized nutrition advice that complements your fitness journey.

  • Have specific fitness goals that require a more hands-on approach.

  • $350/ 4-week Membership

Essentials Coaching Is for You if You:


This plan is ideal for those seeking a comprehensive experience with personalized workouts, one-on-one coaching, and additional support tailored to your unique needs.

  • Are self-motivated and experienced in strength and cardio training.

  • Want expert programming tailored to your needs without the extra bells and whistles.

  • Prefer in-app feedback and limited coaching for guidance when you need it.

  • Value a supportive community to keep you motivated and engaged.

  • $149/ 4-week Membership

Download Your FREE Mother of Strength Exercise Ebook

Learn how to maximize your body's strength through motherhood by making these simple postural changes to ease significantly the aches and pains of everyday life.

Frequently Asked Questions:

  • Your training program is designed specifically for you and your desired outcome, whether pregnant, postpartum, or beyond).

    The program will be delivered on the KatFit Mobile app.

    Workouts are written for a time commitment from 10 min to 40 min. You are in control of the workout time to help maintain consistency.

  • There are no good and no bad foods. The focus will be on setting yourself up for success with the food you enjoy eating and powers you through your day.

    I do not believe in restricting or calorie counting. Instead, let’s look at what you are eating and when then work together to design a plan you love.

    We will track progress based on what works for you. This may mean setting your plate up, macros, food logging, or taking photos. I work with you to set you up for success.

  • My role is not to solve all your problems, ensure your constant happiness, or always agree with you.

    True empowerment comes from within, and only YOU possess the ability to make those changes. I can provide opportunities, but it's up to you to seize them and make things happen.

  • I will challenge you to adjust your exercise mindset, question harmful body beliefs, and get clear on where you are.

    You must understand that I can only speak from my lens. Through what I have been through and what I have learned. YOU are the expert and authority on YOU and YOUR body.

    There will be weekly mindset and journaling prompts. These can be shared with me or kept for you. These prompts allow your mind and body to be in sync.

  • If you already have access to a gym, great! If not, home-gym workouts and workouts require minimal equipment.

    You will need two sets of dumbbells or kettlebells (a lighter and heavier set), mini loop bands, long loops or bands with handles, a foam roller, a bench, or a sturdy chair/ottoman.


    Recommended equipment HERE

  • Yes! the program is designed to be accessible for all fitness levels.

    However, it will challenge you. The program increases intensity over 12 weeks. Do not let this intimidate you; I will work with you to ensure the challenge is at the right level.

  • Typically between 3-4 workouts; however, the number of workouts is based on your current time commitment and goals.

  • Good news—you’re in the right spot! I write The program in 3-month phases, one building upon the next.

    It’s an entire YEAR-LONG program broken down into 4 phases, all three months long.