Empowered Workouts

Strength. Speed. Power. Recovery. 

The Empowered Fitness Membership includes strength and conditioning programs designed to help you build a solid foundation, exploring breath mechanics, connective tissue health, progressive strength work, and power training in your 30s, 40s, 50s, and beyond! If you’ve had setbacks in your training, injury, or don’t know how to get started, the workouts are designed to improve movement options, and introduce a bit of play into your routine.

As we age, it’s important to continue jumping, sprinting, and having fun! But, where can you start? Let me show you. Get ready to get off the ground (and jump!), build trust in your body, and take a whole systems approach to your strength work. If you’ve been stuck on the sidelines, now it’s your turn to get started. 

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! 

 

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)

 

 

 

Jennah Jacobs 

Language: English, Spanish

 

My coaching is all about helping people reconnect with their bodies, from learning to feel and coordinate different parts of themselves to understanding how breath, awareness, and control can shift everything. My own journey began with chronic pain, pelvic floor dysfunction, and a psoriatic arthritis diagnosis at 19, which reshaped how I viewed movement and strength. I especially love working with people who feel like their body just doesn’t “make sense” yet because I’ve been there, and I know how incredible it feels to build real capacity for everything you want to do and trust your body’s resilience. When I’m not coaching, you can usually find me on a walk-and-talk phone chat or obsessing over my new kitten, Nova.

Website: https://www.instagram.com/jennahjacobsmovement/

Instagram: https://www.instagram.com/jennahjacobsmovement/ 

 

 

 

Rali Malcheva

Languages: English, Bulgarian

Website: http://ralifitnesscoach.com/

Instagram: https://www.instagram.com/rali_fitnesscoach/ 

I’ve been a Fitness Coach since 2012 and I’m a Level 3 Qualified Personal Trainer, Pre- and Post-Natal Coach, and Group Coach specializing in Kettlebells, Indoor Cycling, Boot Camp, Circuit Training, and Supple Strength.

For the first eight years of my career, I worked in a gym environment—mainly teaching group classes and training one-to-one clients whose primary goal was weight loss.

Since taking Gary Ward and Katie St. Clair’s courses in 2020, my approach to fitness has transformed. I now focus on movement analysis, foot mechanics, and holistic movement coaching. Rather than simply training muscles or teaching people to “squeeze,” I guide my clients to move their bones and joints effortlessly, to feel and experience movement throughout their entire body. I love to talk about feeling movement—not just doing it.

Today, I see myself as a fitness trainer, coach, and teacher who offers a more efficient, integrated, and upgraded approach to human movement. My goal is to help people move and feel better—in their training, daily lives, and beyond—so they can expand the Good in their lives.

 

 

 

Zoe Wood (Australia)

Website: https://www.zoewood.net/

Instagram: https://www.instagram.com/zoewood.movement/

I’m a mum of two girls, an avid surfer, and constant learner. I found my way into pre and postpartum coaching through my own experiences as a new mum. After birth, I struggled with pelvic floor issues, including prolapse. I had to learn new ways to move to support my body, and by more fully understand how to support my body, I am now symptom free.I love helping people get to know their bodies again and build strength and confidence. 

 

 

 

Stacey Schaedler

Website: https://staceyschaedler.com/ 

Instagram: https://www.instagram.com/staceyschaedler/ 

I help women feel strong + confident AF in the bodies they were given—no guilt, no extremes, no BS.

There’s no such thing as TMI when it comes to being a woman, being a mom, or talking about mental health. I swear too much for some people and I’m almost always rocking a headband.

I’m open about my own struggles with lower back pain, hypermobility, gut issues and hormonal shifts because they’ve taught me how powerful self-awareness really is. Those experiences drive me to help women advocate for themselves and never settle for less than they deserve—whether that’s in their training, their health, or their lives.

I don’t just look at strength. I look at the whole human—movement, nutrition, recovery, mindset, and lifestyle—because it all matters.

Movement has always been my medicine. I grew up loving sports and running until knee pain forced me to rethink everything. That setback led me to strength training—and eventually to helping thousands of women build bodies that work and feel good for life. My happy place? Family, sunshine, nature, good food, music, movement, and reminding women that they don’t have to “fix” themselves to feel amazing—they just need to reconnect to what their bodies are truly capable of.

 

 

 

Lisa Allegretti

Languages: English, Italian, Spanish 

Instagram: https://www.instagram.com/antigravitysunrisefitibiza/ 

Hi! My name is Lisa, I’m Italian and I’ve been living on the beautiful island of Ibiza, Spain, for the past 11 years. I’m a personal trainer and movement enthusiast. I run a small studio called Sunrise Fit Ibiza, where I work with individuals and groups, helping people — especially women — reconnect with their bodies and restore harmony through mindful, functional movement.My approach integrates breathing, pelvic floor function, and foot mechanics within a full-body training experience. I also work online, supporting clients from different parts of the world.

 

 

 

 

Ellen Petosa 

Website: https://www.functionalempoweredfitness.com/

Instagram: https://www.instagram.com/postpartumstrength/?hl=en

 

I'm a mechanical engineer who loves to exercise, read books, travel, and hike. I really like to understand how things work and there is NOTHING more fascinating than the human body. I am also a mom of 2. After I had my first kid (and boy did I struggle), I realized just how little GOOD information there was out there for training during pregnancy & postpartum. So I decided to become the coach I wish I had and now my passion is helping women feel strong and confident again.

 

 

 

 

Julie Leonard, MS, PPCES 

Language: English, French

Website: https://strongbodystrongmama.com/ 

Instagram: www.instagram.com/strongbodystrongmama

 

I love the feeling of impacting someone's life in a positive way. Coaching, for me, is all about connection: seeing all of you and helping you navigate challenges—like fitness, discomfort, or pelvic floor symptoms—with practical steps and deep belief. Nothing lights me up faster than watching a client ditch the pressure of perfectionism and learn to love the process of showing up consistently. My focus is using a whole-body approach to strength training during pregnancy, postpartum, and perimenopause.

Erica Friedman (Community)

IG: https://www.instagram.com/ericafriedman_wellness/

Website: https://www.ericafriedmanwellness.com/ 

Hi! My name is Erica and I'm a mom, coach, and lover of all things movement and avocado (let’s be real - chocolate too!). I help women get strong, build confidence, and feel like a bad ass via whole body strength training for your core and pelvic floor. I am deeply passionate about supporting women and the power of community. I am excited to support the Empowered Community, creating a welcoming and inclusive space for support, connection, and strength gains! You can find me in sunny San Diego walking my dog, running after my two wild boys, or listening to a lecture on the pelvic floor #alwayslearning. Excited to be here :) 

 

Ready to train with us? Let’s go. The Empowered Fitness Membership launches in January. 

[Join the Empowered Waitlist]