Every woman starts at a different point, but the goals are fundamentally the same - get stronger, move better, and build a healthy body you can maintain for life. These coaching specialties are designed to help you develop muscle, improve body composition, and build sustainable habits without burnout or restriction.
Build real transferable strength through structured resistance training designed for women who want to feel powerful, capable, and confident. This isn't about shrinking your body. This specialty focuses on progressive overload, proper movement mechanics, and long-term consistency so you can get stronger without burnout or extremes.
Change your physique by building lean muscle while reducing body fat through a strategic combination of training and nutrition. This approach prioritizes sustainability, metabolic health, and long-term results - helping you reshape your body without crash dieting or rigid restriction.
Develop strong, functional, and well-shaped glutes & legs through targeted programming that emphasizes movement quality, progressive loading, and balanced lower-body development. This is about performance and aesthetics working together, not quick fixes or random workouts.
Integrate training and nutrition into one clear system so you stop guessing and start progressing. This coaching provides structure, accountability, and education so you can build habits that actually fit your life and support long-term results.
1. Apply → 2. We Build Your Plan → 3. You Execute → 4. We Adjust & Progress
Your plan. Your schedule. Your goals. Your life.
At Shifted Standards, coaching starts with understanding you. Your goals, training experience, schedule, lifestyle, preferences, available equipment, and any injuries or physical limitations are all taken into account when building your program. Your plan is designed to challenge you, support you, and fit into your real life—not force your life to fit around a program.
01 — Tell Me Where You’re Starting
Complete your initial assessment so I can understand your goals, lifestyle, training history, schedule, preferences, and any current or past injuries that may need to be considered.
02 — Get Your Personalized Plan
I build your training and nutrition strategy around your individual goals, body, abilities, injuries, schedule, and resources—not a one-size-fits-all template.
03 — Put It Into Action
Your program is delivered through your online coaching platform, giving you clear workouts, guidance, tracking, and support wherever you are.
04 — Adjust. Progress. Repeat.
Your program evolves as you do. We use your progress, feedback, and real-life circumstances to make adjustments, work around challenges, and continue moving you toward your goals.
At Shifted Standards, every client receives personalized guidance, education, and accountability designed to meet them where they are and help them move confidently toward their goals. Whether you're building healthier habits, improving body composition, or preparing for competition, you'll have support every step of the way. No guesswork, no extremes, and no navigating the process alone.
Less than $50 per week for a structured onboarding month designed to build your personalized training and nutrition foundation. We establish your baseline, test realistic targets, and create a sustainable plan that fits your lifestyle.
Foundation
Approx. $75 per week for ongoing customized programming, nutrition guidance, weekly check-ins, and direct access to your coach.
Busy Women who are ready to commit to long-term change, build strength, and stay accountable.
Advanced coaching for wellness competitors or clients pursuing structured body transformation phases with higher-level programming and check-ins.
NPC/OCB athletes or women pursuing stage prep or structured physique goals.
Not sure which service is right for you?
Let's discuss your goals
We believe health is more than a number on a scale. Wellness isn't about perfection - it's about creating sustainable habits that help you thrive, not just survive your busy lifestyle.
Welcome to Shifted Standards, where transformation meets expertise. After years in clinical practice, Marine Corps military service, and professional bodybuilding, our Founder brings depth of experience in both wellness and rehabilitation with a proven approach to helping clients achieve remarkable results. The unique value lies in creating personalized fitness journeys that address your specific needs, goals, and lifestyle constraints.
We believe that sustainable fitness success comes from a supportive, science-based approach that meets you where you are. Founded by a mom of three kiddos who truly understands what it's like to be a busy professional squeezing workouts between meetings, a parent balancing family responsibilities, or a beginner taking your first steps into fitness. We provide the guidance and accountability you need. Our coaching philosophy centers on building confidence and creating lasting habits that transform not just your body, but your entire relationship with health and wellness.
What sets Shifted Standards apart is the combination of expertise, personalized attention, evidence-based methods, and genuine care for each client's success. Our dedicated elite fitness expert has served the community and helped countless individuals break through barriers, exceed their goals, and maintain their results long-term. Every session is designed to challenge you appropriately while ensuring you feel supported and motivated throughout your transformation journey.
Helping women build strong bodies, lasting confidence, and a higher standard for themselves.
5-Star Reviews
Years Experience
"I wanted something to help make my body stronger for other fitness goals/dance classes. Also, to just have daily life proper body alignment. Catherine was SO helpful, nonjudgemental and attentive. She created a program around my injuries, preferences, and goals, and gave me valuable nutrition and fitness guidance that produced results faster than I expected. This was so much better for me than trying to follow influencer routines or going to a random trainer at the gym-because she curates a special plan just for you. If you put in the work and are honest about your workouts/nutrition, you will achieve what you want. I 100% recommend Shifted Standards to anyone needing guidance with their fitness goals!! :)"
via Google
"I have had the privilege of working with my coach during workouts before and she has always brought light to fitness. Being able to be a part of Shifted Standards brought a new light to the fitness process, she has provided easy to follow meal tips/nutrition guides, easy to follow workouts with videos for reference, a platform to upload progress pictures and measurements, and a platform for continuous encouragement all under one app. I highly recommended working with her to reach your next fitness goal. After being at my heaviest and losing 30lbs over the last several months, I was looking for a new routine. Consistence and progression are what my coach strives for and provides an easy-to-use platform to make those goals achievable. Workouts vary in length based on your availability which has also made it easier to work into my schedule and make it an intentional part of my routine. In the past few weeks, I have maintained my weight loss, lost an additional 3 pounds, and have gained 5 lbs of muscle (meaning fat has turned to muscle in just a few weeks). Overall, this experience has been wonderful, and I look forward to seeing others progress also."
via Google
"Catherine created and provided great support and numerous evidence-based resources that were easy to understand. This helped me to improve water intake, protein intake, and exercises. During this time I really Shifted my Standards as I am now looking for more nutrients from my diet and I increased my protein and water intake to levels that support increased energy and work. I added in exercise multiple times a week for the first time in years and I gained confidence and strength with an exercise plan made for me that was easy to understand. I also worked on meal prepping healthy meals which I honestly thought that I could never do as it was so overwhelming to me before this program."
via Google
"I cannot recommend Catherine enough! She has truly exceeded all of my expectations as a fitness coach. From the very beginning, she's taken the time to understand my goals and tailor my workouts to fit exactly what I need. She checks in with me every week, makes adjustments based on my progress and feedback, and is always incredibly encouraging and supportive. I know I can trust her because she has an expert level of knowledge about the body and how we move. She is very realistic with me and honest about what it will take to reach my goals. She also helped tailor my workout plan based on my nursing schedule since 3 12-hour shifts can be very exhausting to try and do a full workout after. One thing I really appreciate is that she never rushes the process. She makes sure I'm confident, strong, and ready before progressing me to the next phase, which has helped me build confidence while avoiding injury or burnout. Whenever I have questions, she takes the time to explain the "why" behind what we're doing, so I feel like I'm learning rather than just following a workout plan. Every time I have had self-doubt, she talks me through my fears and concerns and gets me back into the correct mental space. Not only does she do the workout side, but she also gives nutrition help and meal prep ideas to reach my protein and calorie goals. She even helped me come up with a plan for when I travel, which helps so much. I can't wait to see my progress further down the road with her!"
via Google
"This was by far one of the best workouts I've ever done. The app makes tracking so easy. Having the check in and weekly reviews really was helpful in finding my strengths but also where I could improve. I saw improvements very quickly! The workouts were absolutely great but I think the coaching and encouragement was exceptional. This was easily the best thing I've done for myself."
via Google
Have questions or ready to stop guessing and start building real results? This is your next step.
Lifestyle & Wellness Coach
Fill out the form below so I can learn more about your goals, and I'll get back to you within 24 - 48 hours.
