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EmpowHER Method | Women’s Prep & Transformation Coach✨

@empowher.method

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followers

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Coach @kaitep.ifbb
Women’s health + Fitness
Bodybuilding Prep + Posing
• EmpowHERing you to transform your body + mind💫

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EmpowHER Method - The official rebrand💫

EmpowHER Method is the embodiment of empowering women to reach their highest potential, from the inside-out.

Yes, l am still training/coaching, but under my own entity. THIS is the rebrand that represents me, my clients, and what I will continue to build🤍

More of my thoughts are on the slides above, so don’t miss that!

Cheers to this new chapter, growth, and empowering more women to take control of their mind, their body, and their health💫

xoxo, Coach Kaite

Oh!! And use the 🔗 in my bio to apply for my 1:1 coaching services

👩🏽‍💻S/O @mikxyl.x for bringing my vision to life with the branding

Train with me!!
🫧Online Nutrition Coaching
🫧Contest Prep + Posing
🫧1:1/2:1 Training taken in St. Louis, Missouri by @empowher.method

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9 months ago

Show #2 for Miss Jen💗

🥇Masters 40+🥇Open

Her first show of the season we were dealing with a little bit of sickness. Flash forward 2 weeks, we started her 2nd peak week 4.2lbs lower. Bringing her in much more conditioned (slides 2/3 for comparison)🤝

The fun part is we aren’t done yet…. Body has been responding VERY well post-show and we are seeing new lows each check-in. A few more weeks until her last show of the season!

Athlete @jenkropp
Coach/Team @kaitep.ifbb @empowher.method taken in St. Louis, Missouri by @empowher.method

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4 days ago

Tackling free meals/events/untracked meals🍴

Sharing this for anyone who needs to hear it!!

Any time I add weekly free meals to my girls plans ORRR if they are figuring out how to navigate events, here’s my simple advice:

❌WE ARE NOT GOING TO:
- avoid eating all day to “save calories”
GIRL you are going to be so hungry & likely overeat
- fixate over this one meal and spiral into the “now or never” mindset

✅WE ARE GOING TO:
- eat our typical meals throughout the day
- drink out usual amount of water
- move our bodies if we have a workout/steps to hit
- focus on the social aspect
- be mindful of our hunger cues
- NOTTTTT track it

We live in a world where we are taught how to diet, but not how to EAT

As a coach, I really don’t care WHAT you have for a free meal - as long as you are enjoying it, it’s what you want, and you are present with your people (or your dog, I don’t judge)😌

And the next day?? We just continue on with our routines & habits that make us FEEL good taken in St. Louis, Missouri by @empowher.method

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5 days ago

@katiesrunning NAILED her reverse phase this year✨

Since we had competed last year, I knew we could make some improvements on how post-show was handled. Bonus points because we had a trip we used as a timeline🙂‍↕️

5 very intentional weeks of reducing cardio/movement, increasing calories, and pulling down on stressors

Food is UP around 40% & cardio dialed back to only steps (gradually)

VERY VERY PROUD OF YOU!!!💗

Athlete @katiesrunning
Coach/Team @kaitep.ifbb @empowher.method taken in St. Louis, Missouri by @empowher.method

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12 days ago

EmpowHER 💫 a feature for my babes who have trusted me & allowed me to play a part in their journey!!!

I LOVE THIS. I love the highs, the lows, and everything in between. I am truly blessed with the most bada$$ clients😌

Here’s a collection of some of my girls who I’ve had the pleasure of working with - lifestyle, competition prep, and everything between

S/O to my girls💅🏼
(Old, new, and ones I haven’t met yet) taken in St. Louis, Missouri by @empowher.method

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18 days ago

1 year dedicated to my ladies💗✨

EmpowHER is for my girls who want to become the strongest, most confident, and best versions of themselves (even if they don’t see it YET)

My circle of girls have continued to prove to THEMSELVES that they have always been capable of achieving their goals, and I am PROUD to play a role in each journey🥹

This has been my favorite year of coaching yet. Truly pouring into my clients, prioritizing areas I saw improvements for, and connecting with each of them as my circle continues to grow!

Hitting new mile stones, winning shows, and finally feeling confident - the list goes on for the achievements we have successfully completed together💗🙌🏼

And the best part is… it’s only going to get better taken in St. Louis, Missouri by @empowher.method

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19 days ago

Show recap #1 for Miss Jen before we run round #2 this weekend💗🤩

🥇Masters 40+ 🥈Open

Slides 3/4: Beginning of prep vs. 1 day out

We started together last October right after her first season - went into a reverse - then an intentional growth phase - up until the start of her prep in May

NOW: started this peak week -4.2lbs from the last one🙈 we will be bringing it in tighter for show #2!

It’s been SO much fun to watch her grow over the past year & see her improvements on stage! I can confidently say she has a great mentality & insane work ethic💗
(and come on… the stage look?! BEAUTIFUL)

See you soon for round 2!!!

Athlete @jenkropp
Coach/team @kaitep.ifbb @empowher.method by @empowher.method

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20 days ago

Trip to Vegas means a client meet up & leg day🤝

Glute focus (duh)

Deets:
Abductions
Glute Med Kickbacks
Cable Step Ups
V-squat Goodmornings
Frog Pumps

(McKenna does have scoliosis so we are adjusting positioning to work in her favor vs. causing discomfort)

Bonus points because it’s the first time either of us have been to Dragon’s Lair🧌🐉 taken in Dragon's Lair Gym - Las Vegas by @empowher.method

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a month ago

Kaitlyn - True Novice Bikini🥇💗

s/o to my girl for rocking her NPC debut at that Natural Gulf Coast in AL last weekend!!!

Her very first time stepping on stage & MUCH has improved since we first started together in February. This girl has some work ethic, that’s for sure!!

It’s been a pleasure to watch her grow through this process mentally and physically!🥹

Kaitlyn you are a rockstar & I’m proud of you for DOIN it with passion💗

🥇True Novice 🥇Open

Athlete: @kaitlynrpringle
Coach/Team: @kaitep.ifbb @empowher.method by @empowher.method

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a month ago

sooo needless to say, my girls are bada$$💅🏼

Jan1-March8: mini diet
March8-now: reverse diet into a growth phase

We got down 10lbs & have MAINTAINED 7.5lbs when while getting her calories up 800 (from when we started) & improving in lifts across the board🫡

Also not to mention she did this while being a full time student and finishing her degree (HELL YEAH)

When the time is right, we can hit stage. For now, she’s set up to keep growing and making even more progress

Train with me!!
🫧Online Nutrition Coaching
🫧Contest Prep + Posing taken in St. Louis, Missouri by @empowher.method

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a month ago

my girls know, WE are in it together🤞🏽

Train with me!!
🫧Online Nutrition Coaching
🫧Contest Prep + Posing taken in St. Louis, Missouri by @empowher.method

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a month ago

1 full year with Miss @aubs.liftss 😭🥹👑

Last Sept. I took over her reverse after her first 2 shows - went into a growth phase - and then started her prep for the season in March

Since then, we have collect a 🥇class win in NY & took her to her first ever national level stage in Pittsburg - bringing her BEST to date!! This season was about showing up, collecting data, and seeing how much we could beat her first season (blew it out the water)

Let me say - this girl is tiny, but MIGHTY👑💅🏼
lifting more than her own body weight (more often than not). PLUS a full time student going into her PhD program (strong & smart, that’s RIGHTTTT)

Not only did we build quality tissues, I’ve had the pleasure of watching her love for the game EVOLVE & her mindset right along with it🥹

PROUD will always be an understatement. Next time we come back, she’ll be an entirely new athlete (again). But hey, that’s the name of the game!! Let’s grow🍑

Athlete: @aubs.liftss
Coach/Team: @kaitep.ifbb @empowher.method taken in Pittsburgh, Pennsylvania by @empowher.method

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a month ago