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Katie | RN + Strength, Nutrition, Mindset Coach

@strengthbyklq

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ER RN 🩺 CPT 💪🏼🩷
Do above average things.
Strength. Health. Real life.

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Trauma is a funny thing. You have to heal and recover to earn the right for intensity. Your body and mind cannot differentiate past trauma from physical stress because when your Sympathetic Nervous System is enacted any stress can create a “fight or flight” response, especially as a female if you’re chronically under stress physically or mentally your body cannot differentiate and sometimes this may result in HPA Axis Dysfunction or other signs and symptoms

When I was 15 my period was very irregular, but then again I was also on 3 different teams, so instead of saying “hey how are you fueling for your activity or how is your home life?” I was placed on birth control. Which birth control is a false bleed and a topic for another day. I took myself off birth control when I was 24 & I could not get my body to regulate for a period. Long story short it wasn’t until I took away the intensity and focused on the recovery aspect mentally & physically and fueling appropriately that I was able to finally heal my HPA issues. Our bodies are capable of so much and adapt and compensate to what we put it through day in and day out, but understand this having chronic irregular cycles and extreme fatigue is not normal

It took me stepping away from a sport I loved and enjoyed plus 3 years of my own healing and training to get my cycle back without skipping months. Females love the idea of no cycle, but what you’re telling your body is that it’s okay to breakdown your bones. Females need a cycle point blank, if you’re suffering from HPA Axis Dysfunction you’re setting yourself up potentially down the line for chronic health outcomes if you don’t fix the issue now.

My hope in personal training is to help guide people to healthier lifestyles both physically and mentally because BOTH matter 💫

#fitnessmotivation #fitness #trauma #personaltrainer #onlinefitness #fitnessjourney #crossfit #onlinetraining taken in Massachusetts by @strengthbyklq

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2 years ago

Most people think fat loss comes from pushing harder—
more cardio, less food, more pressure

but your body doesn’t change well in chaos

when your training is inconsistent
your meals are all over the place
your sleep is low
and your stress is high…

your body stays in survival mode

and survival mode?
it’s not focused on long-term fat loss
it’s focused on keeping you alive

but when things start to align—
your training becomes consistent
your nutrition becomes predictable
your recovery actually improves

that’s when everything changes

fat loss stops feeling like a constant restart
and starts compounding

because your body finally has what it needs

and if you’re stuck in the cycle of
starting over every Monday…
burning out…
and wondering why nothing sticks

this is exactly why

you don’t need more discipline
you need structure

I help you build that through:

• fully customized training built for your body + goals
• nutrition guidance that’s realistic and sustainable
• weekly check-ins with direct, honest feedback
• ongoing support (so you’re not doing this alone)
• movement analysis to train smarter—not just harder

this isn’t about doing more
it’s about doing what actually works

DM me “ALIGN” and let’s fix what’s actually holding you back taken in Massachusetts by @strengthbyklq

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6 months ago

Hiiiiiii! I’m Katie 👋🏼

I figured it was time for a full post on who I am + my “why”—because choosing a coach isn’t just about credentials… it’s about finding someone who actually fits you and can guide you through a plan that works for your life.

My coaching journey started in cheer, transitioned into CrossFit coaching, then into training within nursing—and now has evolved into personal training + online coaching.

Safe to say… when I’m passionate about something, I go all in—and I want to bring people with me.

Working in nursing, I see it every single day—
people who wish they had taken care of their health sooner.

And the truth is… it doesn’t have to get to that point.

The small things you do in your 20s, 30s, 40s and beyond? They matter more than you think.

It is never too late to start.
But it does require letting go of your pride, embracing the uncomfortable, and accepting that it won’t be perfect and there is some sacrifices that do have to be made.

Because life isn’t perfect—
and your fitness journey shouldn’t expect to be either.

The aesthetic side of health? That’s the bonus.
Not the goal.

What I care about most is helping you build:
• sustainable habits
• a strong mindset
• a routine that actually fits your life
• learn how to eat for your body’s needs

Because I’ve been on the other side of this—
afraid of getting “too bulky,” too strong, too judged…

(hello, skinny tea era 🙃)

Nursing showed me the consequences of neglecting health. Coaching is how I help people prevent it.

That missing piece? This is it.

If you’re tired of the “do more, eat less” cycle…
and you’re ready to actually heal your relationship with fitness and food—

I’m your girl.

I’ll help you start, reset, or level up in a way that actually lasts.

And yes… I fully geek out over this stuff 🤓
But it also means you’re getting someone who understands your body on a deeper level.

Let’s build something sustainable.

DM me “START” or hit the link in my bio 💬 by @strengthbyklq

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6 months ago

Did a thing yesterday… 2nd half marathon in the books 🏅🏃🏼‍♀️

If I’m being honest, there were plenty of moments over the last few months where I wasn’t sure I’d even make it to this finish line.

When I signed up for these halfs, I had no idea I’d be going back to the ER or what the past 4 months would have in store for me.

It’s been a damn whirlwind of ups and downs, which is why crossing that finish line hit a little differently.

I didn’t care about my time. I didn’t care about my pace. I just wanted to finish.

And when I crossed that line, I was honestly just really fucking proud of myself.

Sometimes the goal isn’t a PR or checking some box. Sometimes it’s just getting yourself to the starting line when life has thrown you a bunch of shit and seeing what you’ve got.

One more to go 🧡 taken in Keene, New Hampshire by @strengthbyklq

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19 days ago

Maybe their “obsession” with fitness isn’t what you think.

You have no idea what someone is fighting to become.

Some people don’t train because they hate themselves.

They train because they refuse to become who their circumstances could’ve made them.

For some, fitness becomes more than aesthetics.

It becomes a place to channel the parts of themselves that could’ve easily taken them somewhere destructive.

I’ve been through enough shit to know how easily your circumstances can shape you.

But they don’t have to define you.

So before you judge someone for being “too obsessed” with fitness, remember—you’re seeing one small piece of their story.

Maybe they aren’t running from themselves.

Maybe they’re running toward the person they refuse to stop becoming.

Sometimes the strongest thing you can do with what you’ve been handed is decide what happens next.

Become someone your circumstances never thought you’d be 🩷💪🏼 by @strengthbyklq

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2 months ago

The older I get, the more I crave leaning into what grounds me rather than living big.

Some seasons are meant to be full, and others are meant to be slow and mundane.

The internet can really taint this reality. It makes us feel like our lives should be lived out loud, constantly documented, shared, and evolving.

But there is something beautiful about a life that doesn’t need to be witnessed.

A quiet morning. A hard workout. A good meal. My people. My dog. Getting outside. Moving my body. Taking a breath before reacting. Going to bed early. Letting a day be just a day.

Little snapshots of how I’m regulating my nervous system in a season that feels anything but predictable.

Not every season needs to be impressive. Not every season needs to be shared.

Some are simply meant to be lived. 🧡🌻 by @strengthbyklq

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2 months ago

Become so addicted to becoming that the work becomes irrelevant.

Stay committed to becoming the most unf*ckwithable version of yourself. 👊🏼

Every step, every win, every failure, every setback teaches you the same thing:

You can do hard things.

Do hard things on purpose.

You control your mind. Not the other way around.

Let movement become your anchor. The fitness is just a bonus. 💪🏼 by @strengthbyklq

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2 months ago

The problem isn’t that you don’t have discipline.

The problem is fitness has become SO accessible, yet so muddied because of the internet.

Anyone can post. Anyone can claim to be an expert. Everyone has a different opinion, a different “secret,” and a different thing you have to do.

And while a lot of people are trying to help, the amount of noise has created more confusion, more overwhelm, and more people questioning if they’re even doing the right things.

Most people don’t actually know what “enough” looks like.

Enough fuel.
Enough training.
Enough recovery.
Enough consistency.

So they piece together information from 20 different places, constantly change things, and wonder why they’re spinning their wheels.

You don’t need more information.

You need a plan, a process, and the confidence to stick with it.

You owe it to yourself to keep showing up long enough to actually see the results of your work. Too often people quit right before things start clicking because they’re chasing a timeline that isn’t realistic.

Building a strong body and mind takes time, patience, and consistency.

The basics aren’t sexy.
They’re not the next viral trend.

They’re simple, repeatable, and they work.

Because building resilience in your body and mind is invaluable.

And if you value a number on the scale more than your strength, energy, performance, and health markers, you’ll always feel like you’re chasing something that’s never enough.

Appreciate where you are. This version of you had to exist for the next version of you to come to be 🩷💫 by @strengthbyklq

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2 months ago

When I signed up for these half marathons, I had no idea my life was about to take a complete 180.

What I thought would just be another fitness goal has honestly become something I really needed.

It’s funny how the goals we set for ourselves sometimes become the things that carry us through seasons we never saw coming.

Too many people see the highlight reel of running and think it looks easy or effortless.

But training for a half marathon and doing it in a way that keeps your body and mind healthy is so much more than just logging miles.

It takes a plan, strength training, recovery, and honestly just showing up for the basics that keep you healthy.

On the hardest days, this training has given me structure when life feels heavy. It gives me somewhere to put my energy and reminds me that even when there are things I can’t control, I can still choose to show up for myself.

And I think that’s what so many people miss about fitness.

It’s never just about the miles, the weight on the bar, or the number on the scale.

It’s about becoming someone who knows they can handle hard things.

Because every time you show up when it would be easier not to, you build trust with yourself.

The finish line will be amazing, but honestly the best part is who I’m becoming along the way.

Success isn’t built overnight. It’s built in the repeat reps, the setbacks, the falls, and the rises.

Hard days. Good days. Keep going. 🩷 by @strengthbyklq

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3 months ago

Been cherishing life’s little moments a little more these days. 🩷

It’s easy during hard seasons to abandon yourself. Overwhelm, grief, stress, depression—they have a way of convincing you to stop doing the very things that once filled your cup.

But those are often the moments you need them the most.

This is exactly why I preach scaling your habits and fitness to match your season of life. It’s much easier to scale them up or down than it is to abandon them completely.

Keep taking the walk.
Keep strength training, even if it’s shorter.
Keep making the coffee date.
Keep getting outside.
Keep doing the little things that remind you you’re still you.

Because every small choice is a vote for the person you’re becoming, even when life feels heavy.

We have very little control over how much time we get. What we do have control over is how we spend today.

So make time for the things that bring you joy. Hug your people a little tighter. Move your body. Watch the sunset. Take the picture.

Don’t wait for life to slow down before you start living it. by @strengthbyklq

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3 months ago

The scale tells you one thing:

Your gravitational pull on this earth.

That’s it.

And somehow we’ve let that one number determine whether it’s a good day or a bad day.

Whether we feel confident.

Whether we think we’re making progress.

What if we stopped measuring success by the number on the scale…

And started measuring it by what our bodies can actually do?

The scale doesn’t tell me if you’re strong.

It doesn’t tell me if you can do a push-up or a pull-up.

It doesn’t tell me if you can carry your groceries, hike a mountain, keep up with your kids, or have the energy to fully live your life.

Strength tells a much bigger story.

It tells me you’ve built muscle.
You’ve stayed consistent.
You’ve trained for something bigger than a number.

We’ve spent too long celebrating women for taking up less space.

I’d rather celebrate women for becoming stronger.

Stop chasing a number.

Start building a body that lets you say yes to your life

With love xx,

Coach KT 🩷 by @strengthbyklq

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3 months ago

Somewhere along the way, we started believing that health had a look.

That if your body has rolls when you sit, body fat, cellulite, or an unflattering angle… you’re doing something wrong.

You’re not.

That’s what a normal body looks like.

Health and fitness were never meant to be this curated.

Choose your version of strong.

The version that doesn’t shrink your life to fit a plan.

The version that lets you hike the mountain, lift the weight, chase your kids, travel, show up in photos, and actually live your life without obsessing over how you look doing it.

Strength has no size.
Health doesn’t have one body type.

Build a body that supports your life—not one that spends its life chasing approval.

Be audaciously you.

Go touch some grass. Watch a sunset. Take the trip. Laugh until your stomach hurts.
Stop outsourcing your worth to strangers on the internet.

You don’t need to look perfect to live your life. You just need to be in it.

With love xx,

Coach KT 🩷 taken in Massachusetts by @strengthbyklq

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3 months ago