What is MOVE with Kate?
MOVE with Kate includes a variety of virtual strength-training programs designed by kinesiologist (movement expert) and leading holistic personal trainer, Kate Murphy.
MOVE with Kate includes full-body workouts, split-routine strength training programs designed to TONE the body, and functional CORE strength programs.
MOVE with Kate workouts are designed to prevent injury, address common postural and muscle imbalances, alleviate joint pain, lower body fat, increase strength, and deliver lasting results!
*MOVE with Kate programs are suitable for beginners and intermediate/advanced personnel.
My style of training.
As a holistic personal trainer, I am more concerned about your overall health than I am your fitness. I am more focused on the health of your joints than I am how much weight you can lift or how many reps you can do. I’m more interested in your form, movement patterns, alignment, posture and preventing injury than I am in how fast you can make “gains” and “transform” your body.
Don’t let this approach fool you, though! My strategy is different and so are the results. When you learn how to work WITH your body, instead of against it, your body will begin to transform. This unique approach will allow you to reach your full potential and finally conquer your health and fitness goals!
- Are you ready to get in the best shape of your life?
- Are you ready to improve your posture, address common muscle imbalances and get rid of nagging joint pain?
- Are you ready to build full-body, functional strength, and burn fat?
- Are you ready to have the strongest core you’ve ever had?
- Are you ready to work out with a movement guru and learn something new?
Come MOVE with me (Kate)! 😉
Beginner or Advanced.
#1
Option #1
MOVE with Kate: Full-body
This program is designed for individuals who do not currently strength train, but would like to start. It also suits those who strength train regularly, and are ready to switch it up, and learn how to MOVE in a way that builds functional and foundational strength.
MOVE with Kate (full-body) workouts will teach you exactly how to strengthen your body in a way that prevents injuries, addresses common muscle imbalances, increases strength, all while scorching body fat.
If your goal is to be "fit for life", MOVE with Kate (full-body) is for you!
*MOVE with Kate is suitable for beginners and intermediate/advanced personnel.
Who is MOVE with Kate for?
MOVE with Kate is for those who want to build a functional and strong foundation to build upon. MOVE workouts are quick (30-40 minutes (max)). Each workout targets every muscle group in the body, especially the weak and neglected core muscles. MOVE with Kate will address common muscle imbalances, improve posture, get you sweating (detoxing), and leave you feeling worked over in all the “right places”.
MOVE with Kate schedule and options.
I recommend resting at least one day (2 if you are new) between MOVE workouts. Beginners should aim for 2 (maybe 3 workouts/week), while intermediate/advanced personnel can aim for 3-4 MOVE workouts/each week. Keep in mind, the body adapts and becomes stronger during rest days, so make sure you don’t skimp on those! MOVE with Kate 1.0 12 workouts. Includes both beginner and intermediate/advanced ($199) MOVE with Kate 2.0 8 workouts. Includes both beginner and intermediate/advanced ($129) Start with MOVE 1.0 and if you like the workouts progress to MOVE 2.0 What do you need? Loop resistance band 1-2 pairs of dumbbells (3-20lbs) MOVE workouts can be done with body weight if you do not have access to dumbbells or resistance band.
MOVE with Kate 1.0
12 workouts. Includes both beginner and intermediate/advanced ($199)
MOVE with Kate 2.0
8 workouts. Includes both beginner and intermediate/advanced ($129)
- Start with MOVE 1.0 and if you like the workouts progress to MOVE 2.0
What do you need?
Loop resistance band
1-2 pairs of dumbbells (3-20lbs)
- MOVE workouts can be done with body weight if you do not have access to dumbbells or resistance band.
#2
Option #2
TONE with Kate- Coming Soon
Most of what you have heard about “toning” probably isn't right. Higher reps + lighter weights do not make you more toned. Muscle tone occurs when; an individual has sufficient muscle mass and low enough body fat for the muscle to be visible.
TONE with Kate is a split-routine strength training program designed to increase strength, decrease body fat, and increase metabolic rate. The result is a more toned look.
TONE with Kate effectively builds visible strength in the areas of the body that produce a more " in shape" appearance. If you're wanting to lift your booty, sculpt your shoulders and arms, and decrease body fat, TONE with Kate is for you!
*TONE with Kate is suitable for both beginners and intermediate/advanced personnel.
Equation for a toned body:
Muscle – Fat = Tone.
To achieve a toned look, here is what you need to do:
- INCREASE MUSCLE MASS (more muscle)
- DECREASE BODY FAT (less fat)
How do you get toned?
There are two ways to achieve the above and they cannot be done simultaneously, meaning the body does not like to multi-task. Cycling between the two metabolic toggles is the ticket. Keep in mind that the body and metabolism are highly adaptive, meaning they quickly adjust to everything you do. This is why it’s so important to rotate back and forth between these two metabolic toggles:
- 1. Eat less + exercise less (MOVE with Kate)
- 2. Eat more + exercise more (TONE with Kate)
Most try to achieve a toned body by eating less and exercising more. This is one of the quickest ways to over stress the body, deplete hormones, stress the thyroid (which regulates the metabolism), and slow the metabolism. Remember, hormones control the metabolism, not calories. The only way to achieve low body fat and sustain it, is to work WITH the hormones, rather than against them.
Science has proven that strength training is the most effective form of exercise for lowering body fat. Strength training comes in many shapes and sizes. But, there is one particular type of strength training that is more effective than the rest when it comes to increasing strength and lowering body fat. This is known as a “split routine” approach.
Spilt routine strength training allows the individual to “stress” each big muscle group at least two times per week. This is what is required to grow a muscle. The key to increasing metabolic rate is increasing muscle mass. The more muscle mass one has, the bigger the “engine”, and the more calories and fat the individual burns at rest.
#3
Option #3
CORE with Kate- Coming Soon
The word "core" is thrown around in various ways in the fitness industry. Most think a strong core = six-pack abs. While core work will help produce toned abdominal muscles, functional core exercises include a lot more than abdominal exercises like sit-ups and crunches.
Functional core strength is about function, strength, and foundational stabilization. Strong core muscles help to stabilize the spine and provide a solid base for the body. Functional core training allows you to practice movement that provides optimal motion for daily tasks, which helps to improve posture and performance, while decreasing risk for injury.
CORE with Kate improves functional core strength, and it also creates that toned look that so many are after. If you're wanting to take your core strength to the next level, and improve your posture and prevent injury, CORE with Kate is for YOU!
*CORE with Kate is suitable for beginners and intermediate/advanced personnel.
Who is CORE with Kate for?
CORE with Kate is for those looking to build functional core strength. Most traditional core exercises, like crunches and sit-ups, contribute to muscle imbalances, poor posture, and injury. CORE with Kate targets all four layers of the deep trunk muscles (transverse abdominals, and internal/external obliques, etc.). This approach not only leaves the core looking stronger and more toned, but it also improves posture, enhances performance, and prevents injury in the process.
CORE with Kate schedule
CORE with Kate can be done 4-5 days/week. I recommend beginners start with 2-3 CORE workouts/week, and work their way up. Intermediate/advanced personnel can aim for 4-5 CORE workouts/week. Just make sure to get a few rest days in there so the body can adapt from the stress and become stronger.
Starting at $129
Disclaimer- The opinions expressed on this website should not be construed as medical advice. The material on this website is provided for informational purposes only. It is general information that may not apply to you as an individual and is not a substitute for your own doctor’s medical care or advice.
