Multiple locations
Coach Kate's top priority is making sure YOU establish and maintain healthy lifestyle habits. Kate will work around your schedule to maximize your success. She is a running coach, personal trainer, sports nutrition coach, and creator of the Five for Life healthy lifestyle principles.
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1 customer review
Steen Simonsen
I’ve worked with Kate at FRW as my running coach since 2020, and couldn’t recommend her more. She’s results oriented but very flexible, and has coached me to some major running milestones.
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How important is a healthy diet to someone’s health and wellbeing?
Absolutely vital. As they say, bodies are made in the kitchen. That said, there are many decisions we make daily that affect our overall health. If you eat well but sit all day and get no exercise, your risk of a preventable disease is increased. Similarly, if you eat a healthy diet but are consistently sleep-deprived, your longevity is still compromised. So, while a healthy diet is an extremely important component of health and wellbeing, it does need to be pursued in conjunction with other healthy habits!
How do you help your clients achieve their fitness goals?
I provide what I call "flexible accountability". That is: I'm not here to make you feel guilty if you can't get to a workout or need to switch things around. I'm far more concerned with consistency than any single workout. So I make myself available and responsive - if a client needs to switch workouts around, miss a workout, etc., I will do what I can with their schedule to maximize results. And, as I said, I am very reachable. I encourage my clients to reach out with any questions, concerns, requests, etc., and most of my clients have taken me up on the offer of a regular monthly phone check-in (if not more frequent).
What’s the secret to getting the body of your dreams?
I don't think this exists. As humans, we are constantly striving to improve - we aren't ever satisfied! So I encourage my clients to set incremental goals and focus on those benchmarks instead of the elusive "dream body". Our goals, desires, wishes change as we get older, as our lifestyles change, etc., so I make sure to check in with my clients about goals on a regular basis - at least once/month - so we can retool and rethink as needed.
What do you love most about your job?
It may sound hokey, but I truly love to see my clients both reach their specific goals and find the joy in living a healthier life. The way I coach is more focused on healthy living as a long-term goal rather than singular metrics-driven goals. And my clients respond very well to this approach, even those whose primary goal when we started working together was a PR or similar.
What inspired you to start your own business?
I've always been a runner and enjoyed reading about nutrition, but I never considered making this a career path until I lost my mother to dementia in 2017. That was truly a hellish ordeal - for her especially, of course, but also as a loved one and part-time caregiver. I read a lot about the connections between brain health and exercise, healthy diet, sleep hygiene, etc. during that time, and after she passed, I realized there was no reason NOT to pursue my passion and help people (hopefully) avoid the pitfalls of poor lifestyle choices.
Why should our clients choose you?
Because I truly care. You won't find a coach who is more invested in helping you both achieve your specific goals and become a healthier version of you for the long run. I am also constantly educating myself - obtaining new certifications, taking new courses, etc. in an effort to better serve my clients.
Can you provide your services online or remotely? If so, please add details.
Most of my coaching is done online at the moment, via either Final Surge (primarily runners) or Everfit (all types of fitness). That said, I will do in-person sessions if they are local to me (Arlington, VA). I have a full-time job and kids, so my weekly bandwidth for in-person sessions is limited, but generally I can be available on Saturday mornings and some lunch hours/after work hours. Hey, reach out and ask - I'm sure we can work something out!
What changes have you made to keep your customers safe from Covid-19?
With primarily online coaching, this is a non-issue. For my in-person clients, I will respect anyone who wishes to wear a mask and maintain distance. But I have not had a client express concern over COVID-19 in at least a year.
Online Running & Fitness Coaching
Month-to-month or six month packages available. Each client receives daily/weekly workout assignments that are tailored 100% to their needs, goals, and schedules. These include run-based workouts, cross-training, detailed strength progressions, and more.
Sports Nutrition Coaching
This can entail a detailed written diet analysis based on a food diary a client completes. And/or phone/Zoom calls to discuss current habits, ways to improve upon these, and a detailed action plan moving forward.
Or feel free to request a nutrition coaching service and Coach Kate will work with you to create the right plan!
In-Person Fitness/Running Sessions
Typically these last 45-60 minutes and are tailored to the client's needs, goals, and current fitness level. Sample activities can include: mobility exercises, strength work, running drills, and form analysis.
Kids' Running Coach
For the under 18 set, I offer in-person meetings of 45-60 minutes to chat about form, stretching, basic strength work, and how to approach running in the healthiest way possible.