Online fitness coaching provides personalized workout plans, nutrition guidance and accountability support allowing you to train anywhere with expert guidance
Do you want your fitness and nutrition coaching all dialed in? This is the full transformation package, fitness, nutrition, daily accountability, customized 100% to YOU.
What’s Included:
- Strength and conditioning workouts customized to your goals, equipment, and life schedule
- Personalized macro nutrition targets and guidance
- Daily check-ins, habit coaching, and weekly strategy tweaks
- Ongoing accountability to make sure you actually stick with it (even when motivation fades)
Best For:
- Women who want to rebuild strength, lose fat, and feel confident again
- Women navigating perimenopause, postpartum, or major life shifts
- Women who are tired of starting over and ready for real change
You don’t have to “eat clean” 24/7 to feel strong, energized, and powerful. Nutrition Coaching helps you fuel your body better with full flexibility.
What’s Included:
- Customized macro targets based on your goals and body needs
- Flexible meal guidance (no food shaming or unrealistic plans)
- Mindset coaching around food and nutrition habits
- Daily accountability through the Empower Fitness app
- Weekly feedback to fine-tune and adjust your plan
Best For:
- Women who want to change their body composition but love their current workout routine
- Women who want food freedom with structure
- Women ready to stop overthinking every meal
Ready to get stronger, build muscle, and feel amazing in your body without worrying about the food side yet? Fitness Coaching delivers custom workouts and real results.
What’s Included:
- Personalized 4 or 5 day strength training plans updated every 4 weeks
- Tailored to your goals (fat loss, muscle building, endurance, etc.)
- Adjustments for specialized training needs
- App access to track workouts and get reminders
- Form feedback and progress tracking
Best For:
- Women who want to build strength and muscle but feel overwhelmed designing their own workouts
- Women tired of random YouTube workouts that don’t actually get results
- Women who want gym, home, or hybrid workout plans
Supporting women who want results without losing muscle, energy or confidence along the way.
Whether you’re on a GLP-1, tapering off, or fully off, this coaching supports you in feeling strong, fueled, and confident through every stage. We’ll build habits that last, protect your muscle and metabolism, and make the process manageable in real life.
You don’t need another program. You need someone keeping you focused when life tries to pull you off track.
What’s Included:
- Daily check-ins and progress tracking with Kari through the Empower Fitness app
- Habit coaching and mindset work to keep you moving forward
- Feedback, goal setting, and troubleshooting challenges
- Motivation on the days when motivation is MIA
- A real coach (me!) reminding you what you’re working toward
Best For:
- Women who know what they should be doing but struggle to stay consistent
- Women tired of the “all or nothing” cycles
- Women ready to finally break through the start-stop-start spiral
Sometimes, you don’t need a whole program, you just need clarity.
Whether you’re stuck on macros, second-guessing your workouts, navigating midlife changes, or just need real advice (without the fluff), this is your space.
I offer one-on-one à la carte coaching sessions, no long-term commitment, no pressure. Just 60 minutes of personalized support to get your questions answered and your plan dialed in.
What You Can Use It For:
- Macro troubleshooting
- Fitness programming questions
- Perimenopause, menopause, or postpartum coaching tweaks
- Accountability or mindset support
- Reviewing food logs or app data
- Post-program check-ins
- Brainstorming your next move
FAQs About Fitness and Nutrition Coaching
What’s included in online coaching depends on which program you choose. The Full Fitness & Nutrition Coaching includes personalized strength training workouts, customized macro nutrition targets, daily check-ins, weekly progress reviews, and habit coaching. Nutrition Coaching focuses on macro guidance, meal planning, mindset coaching, and daily accountability without the workout component. Fitness Coaching provides custom strength training programs and form feedback without nutrition support. Accountability Coaching offers daily check-ins, habit coaching, and motivational support using your existing fitness and nutrition plan. All programs are delivered through our mobile app or web portal and customized to your goals and schedule.
The main difference is the level of support and what’s included. Full Fitness + Nutrition Coaching combines custom workouts, macro nutrition guidance, and daily accountability for complete transformation. Macro Coaching is ideal if you already have a workout routine you love but want to dial in your eating habits. Fitness Coaching provides custom strength training programs if you’re comfortable managing your own nutrition. Accountability Coaching keeps you on track with your existing fitness and nutrition plan through daily check-ins and habit support. GLP-1 Coaching is specialized for women using GLP-1 medications who want to preserve muscle and build sustainable habits.
Yes! If you’re looking for personalized coaching that adapts to your life. We offer different programs to meet you where you are whether you need full support with both fitness and nutrition, just one area, or accountability to stay consistent with what you’re already doing. The programs work for beginners building confidence, experienced exercisers wanting structured progression, women navigating perimenopause or menopause, postpartum moms rebuilding strength, and anyone tired of the all-or-nothing cycle. During your free connection call we’ll identify which program best fits your current goals and season of life.
You can train at home, in a gym, or use a hybrid approach; your workouts are designed around whatever equipment you have access to. This applies to programs that include fitness coaching (Full Fitness + Nutrition, Fitness Coaching only, and GLP-1 Coaching). If you choose Nutrition Coaching or Accountability Coaching without the fitness component, you can continue your current workout routine wherever you prefer to train. Most clients who do our fitness programs need minimal equipment: dumbbells or adjustable weights, resistance bands and optionally a bench or stability ball.
The time commitment depends on which program you choose. For programs that include fitness coaching (Full Fitness + Nutrition, Fitness Coaching only or GLP-1 Coaching) most clients train 2-4 days per week with workouts lasting 30-60 minutes. If you choose Nutrition Coaching or Accountability Coaching, you continue your current workout schedule. All programs emphasize consistency over perfection, so we design your plan around your real life not an idealized fantasy week.
Unlike cookie-cutter programs or generic workout apps, every program is 100% customized to your body, goals and life circumstances. You choose the level of support you need; full fitness and nutrition coaching, one or the other, or just accountability and everything adapts as you progress. You get real coaching from an experienced trainer not an algorithm or AI. Your plan evolves based on your feedback, results and what’s actually happening in your life. This isn’t about crash diets, endless cardio or rigid meal plans. It’s sustainable coaching that fits your real life, whether you’re managing perimenopause, postpartum recovery, or just ready to finally break the start-stop cycle.
Yes, you can adjust your program as your needs change. Coaching programs require a minimum 12-week commitment to ensure you have enough time to build sustainable habits and see meaningful results but after that initial period, they continue month-to-month with no long-term contracts. Many clients start with Full Fitness + Nutrition Coaching for complete support, then transition to Fitness-only or Nutrition-only coaching once they’ve built confidence in one area. Others begin with Accountability Coaching and add fitness or nutrition components later. During our regular check-ins we’ll discuss whether your current program still fits your goals and life circumstances.
Most programs include check-ins, but the frequency varies. Full Fitness + Nutrition Coaching, Nutrition Coaching, and Accountability Coaching all include daily check-ins through the Empower Fitness app where you track progress and get feedback. Fitness Coaching includes app access for workout tracking with weekly check-ins and form feedback. The 60-minute support session is a one-time consultation without ongoing check-ins. GLP-1 Coaching includes regular check-ins tailored to your protocol phase.
Yes. You can book a one-time 60-minute coaching session for $125 with no ongoing commitment required. This works well if you’re not ready for a full coaching program, need a one-time deep dive into a specific issue, want to test out working together before committing to ongoing coaching or just need expert guidance to get unstuck. Sessions are conducted via video call and can be scheduled through the booking link. Many clients use these sessions for macro troubleshooting, workout programming questions or getting clarity on their next steps before deciding on a full program.
A 60-minute coaching session can cover any topic within my scope of practice. Common topics include macro troubleshooting and nutrition plan review, fitness programming questions and workout design, perimenopause, menopause, or postpartum training modifications, accountability strategies and habit coaching, food log or app data analysis, post-program check-ins if you’ve previously worked with me, or brainstorming your next steps and which program might fit your goals. The session is focused entirely on your specific questions and needs; think of it as having a personal trainer and nutrition coach’s full attention for an hour to solve your most pressing challenges
FSA and HSA funds may be available for coaching services that support nutrition, movement and healthy lifestyle habits. Eligibility varies by plan, so we recommend confirming coverage directly with your provider.
