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 -

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Programed specifically so you can build a strong FOUNDATION
through BREATH MECHANICS
working on CONNECTIVE TISSUE HEALTH
through PROGRESSIVE STRENGTH WORK
and POWER TRAINING
in your 20s, 30s, 40s, 50s and beyond
because this is a whole system approach to your strenght work

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So you can JUMP, SPRINT, LIFT HEAVY
So you can TRUST YOUR BODY
So you can MOVE FREELY and HAVE FUN

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Injured ? You need a solid foundation
Healthy but not sure where to start ? Build a solid foundation first
Platoed in your training ? make sure your foundation is strong will elevate all your skills and propell you forward and then progress to build and perform phase of the training program

UNLOCK YOUR INNER ATHLETE

Join the Waitlist

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 industry for 25 years. I’ve been training people one on one and in small groups for my entire career and I love being able to take someone from a place of feeling lost or in pain to being 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, but I’ve found over the years that the problem is that there isn’t a great foundation to start with.

Most trainers and therapists are packing exercises and rehab approaches on a foundations that can’t handle one more thing. It’s not good for our bodies and it’s not good for our nervous system and 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 relies on an inside out approach that prioritizes building a strong foundation that doesn’t leak, break, or crack under pressure. This often can’t be seen and most people want to skip it because it doesn’t create external reward quickly.

But, if you have been sidelined time after time, if you’ve found yourself injured and trying so many different programs and therapy options that you are completely overwhelmed or you want a fresh start and your main priority is building a body that works with you wherever you are in life then it starts with a commitment to shut out the noise, learn more about YOU and how YOU move and what YOUR body needs on a personal level.

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.

And I brought in a Team of amazing Coaches who will help me guide you along the way - like 2 sentences to introduce the coaches