Strength. Speed. Power. Recovery.

Improve mobility, strength, and athleticism with workouts that help you build a solid foundation, get strong and springy, and build confidence.

- Developed by Katie St.Clair -

➡

Empowered Fitness Workouts

Progressive Strength Training: A whole-system approach to build functional, full-body strength
Breath & Pressure Mechanics: Master the "stack" to stabilize effectively and prime the body for dynamic movement.
Connective Tissue Care: Targeted exercises to bulletproof your joints and tendons
Metabolic Conditioning: Strategic cardio to boost performance and long-term heart health.
Power & Agility: Athletic drills to help you move freely and meet life’s daily demands.
Mobility: Expand and maintain your range of motion.
Nervous System Recovery: Dedicated protocols to manage stress and accelerate healing.

➡

What to Expect - Feel Empowered

Freedom of Movement: Eliminate "stiffness" and regain the ability to move with ease and athleticism.

OR Fluid Movement (so if we use above like then we scrap ''or fluid movement' ?

Integrated Core Strength: Develop a functional core that supports your spine and improves posture.
Enhanced energy: Workouts that leave you energized rather than depleted.
Joint Longevity: Reduce nagging aches by strengthening the supportive tissues around your joints.
Confidence: Build trust in your body, and feel confident in your body, no matter the activity
Improve Strength: Progress your current strength, conditioning, mobility, and overall power.
End Leaks: Address pressure leaks for good, including: incontinence, prolapse, hernias, diastasis, and laxity in the joints.
(is there a nicer way to say 'end leaks' it somehow doesn't fit with the rest)
Have fun!

➡

Who is an Empowered Athlete?

don't hate me please but i find this whole text below very intense, and very marketing like, as in full of hyped up words , literally got me scared =), what if i am just a normal person struggling in life and want to be more fit, as opposed to multi tasker, goal oreinted, seeker, performer etc )

The Multi-Tasker: you need an efficient, structured plan that delivers results in a sustainable timeframe
Goal-oriented athlete: Elevate your training and progress in your sport with smart programming to help you get strong, springy, and more powerful.
The "Stiff" Mover: You feel restricted or "tight" and are ready to move with fluidity and better mechanics.
The Mindful Mover: You are tired of "random" workouts and want to understand the why behind movement.
The Longevity Seeker: You want to maintain power, agility, and joint integrity as you age
The High-Performer: You need a training system that builds resilience without burning out your nervous system.
Everyday athletes with setbacks or lingering injuries: the workouts are designed to improve movement quality and help build a solid foundation so you have less setbacks
Anyone looking to build a solid foundation, improve strength, cardiovascular health, power, and have fun.

Join the Waitlist

i saw erica that you said the phases drop down menu was to long and you shortened it - are we sure we want it shortened, because i think the full text shows how MUCH WORK Katie has put in how much thought and knoweldge is behind the programming , i find it a shame that pple only find out once they sign up, cos i think it solidifies the sale. If you really think it is confusing to have such a long drop down i would even make another landing page with just detailed phase desciptions and simply put a 2 line text mentioning the 3 phases under the vide and then a call to action button saying 'sneek peak into the first two phases of training that await you ' (that takes you to extra page, although if this is sales page we don't want to take pple away from sales page, so i would leave it long here actually , but up to you =)
(left it long for now - so let me know if i should shorten it ) i guess it depends what katie ends up saying in the video - cos if video explains it - then we dont need long text descriptions =)

Base Phase

Welcome to the Base Phase! This phase is designed to help you be proficient in the base elements of mobility, strength, and conditioning. This base is what you need so you can successfully move onto more challenging positions, increased strength, more athletic skill, and higher intensity conditioning protocols.

In the Base Phase:

You will have two full body strength days and two conditioning days. On the first strength day your main lifts are a squat and pull and on the second your main lifts are a hinge and pull. For the main lifts you can alter these depending on what works for you and you can review the Bonus Movement Library for more information on the Squat and Hinge options.

Conditioning day 1 is a circuit training day. There are super sets of exercises designed to get your heart rate up, get you moving a bit more dynamic and to have fun! These exercises will also help build a base of skill and athleticism.

Conditioning day 2 is a core + steady state aerobic day. The core work is designed to get you familiar with managing pressure in a variety of positions so you have a solid foundation of support moving forward. The aerobic capacity work is optional. You can choose any activity you love and it does not have to be combined with the core work. You can do it any day of the week.

Warm ups are designed to teach you to own a variety of positions and skills: 90 90 variations, bear or all 4's positions, side planks, hip shifting, co-contractions, trunk rotations, retro steps, and lateral lunges.

There are a variety of isometrics for tendon and joint health before the main lifts. These isometrics are broken into two categories: yielding and overcoming. The goal is to build healthy joints before moving forward with more dynamic activities. In week 7 we start introducing a few more dynamic variations.m In the Bonus Movement Library there is also a section on the lower limb for added help with the knees, ankles and feet.

The accessory work will support your main lifts and get you moving in the frontal and transverse planes and using more single leg and single arm variations.

Breathing is a foundation of performance. You will see you start and end the workout with a breathing drill. These drills will support your movement by enhancing joint range of motion and support your physiology by helping you to become more tolerant of carbon dioxide and enhance your recovery at the end of the workout by calming your nervous system.

Build Phase

Perform Phase

In addition to fitness programming, you’ll also have access to expert guidance and 1:1 coaching, community support, live calls, and a member portal with bonus videos and education to empower you with tools to support your fitness journey. The membership will help you learn more about how your body works and moves so you can apply these concepts in other areas of your life too!

THE MEMBERSHIP INCLUDES:

Strength programs delivered on the Train Heroic mobile app
Access to a Private Community to connect with others in the program, ask questions, and get the most from your workouts.
Monthly Coaching Calls on different training, nutrition, and mindset topics
1:1 Sessions with Empowered Coaches
Member Portal with Bonus Coaching Videos and Resources to teach you what your body needs

JOIN THE WAITLIST

Meet your Coaches and Community

Expert guidance and support from coaches that get it. Book a session with a coach for form feedback, troubleshooting, and support.

Katie St. Clair (Founder & Coach)

Welcome to the Empowered Fitness Membership. I am Katie and I’ve been a coach in the fitness industry for 25 years. I’ve been training people one on one and in small groups my entire career. I love being able to take someone from a place of feeling lost or in pain to feeling strong, or from being super strong to being even more confident and really understanding more about what their body needs.

In the fitness space there is a big push towards getting stronger, lifting heavy, improving bone density and even more noise around mobility, rehab approaches, and fixing what’s broken. Over the years I’ve found that many are missing a solid foundation to start with.

Most trainers and therapists are packing exercises and rehab protocols on a foundation that can’t handle one more thing. This can be taxing for our nervous systems and bodies. It’s also not sexy.

The approach that actually works often can’t be seen, and it doesn’t rely on any of the things being sold to you. It’s built on taking an inside-out approach to your workouts, one that prioritizes building a strong foundation that doesn’t leak, break, or crack under pressure. While the foundational elements may seem easy to skip because they don’t create external change quickly, they are the most important.

If you’ve been injured or felt overwhelmed with different programs and therapy options to support your healing and training goals, or just want solid programming to help you build an athletic body ready for whatever life throws your way, I’ve got something just for you. It’s time to shut out the noise, learn more about you, how you move, and what your body needs on a personal level.

The Empowered Fitness programming is designed to give you a solid foundation from the beginning. The workouts are for everyone, including seasoned athletes, and anyone coming back from injury or looking to build a solid base in their training. YOU get to decide how heavy, how hard, and how often you train. The one non-negotiable is not skipping the foundational Base program. This is where the quiet, unnoticeable work is done that helps get you from point A to B to Z over time.

Instead of this last parafraph above: i prefer Katie's original - the one below in yellow - especially the importance of saying she whote the programming all by her self because of her beliefs and experiences, it somehow sounds more personal how katie wrote it

I wrote 💯 of this programming myself because I wanted to make sure a solid foundation was set from the beginning. It doesn’t matter if you have been training at a high level for 25 years or if you are coming back from injury, the programming is designed to lay a solid foundation and YOU get to choose how heavy and hard you go. The only thing you don’t get to choose is skipping out on the foundation. This is where the quiet, unnoticeable work is done that gets you from point A to B to Z over time.

can we have this text end with the introduction of the coachs from katies view : nowhere before is it mentioned that these are pple who learned from you , who you know for years now, who you trust, and why you even brought them on ! Something on the lines of:
Being able to support every one of you individually is important to me, but also timewise impossible , so I have brought in a team of coaches who have all learned from me, who I know very well and trust.
I would very much like to introduce you to your support team :