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That’s how you build muscle, strength, habits, and results that actually last.
Stop exercising. Start training.
Progress accelerates, goals get closer, and you gain time back for the life you’re building outside the gym.
Whether you’re new to training or seasoned in the weight room, I have a program to help you transform—not just your body, but your mindset, and therefore your life
The moment your workouts shift from random to intentional is the moment everything changes.
Whether you’re new to training or chasing big goals, there’s a program built for you.
CHOOSE YOUR PROGRAM
PRICE: $45/MONTH
What’s included:
- 4 expertly designed workouts per week delivered via app
- Low-impact, technical, periodized & hypertrophy-based programming (progressive overload built in)
- Video demos + clear instructions
- In-app tracking + progress monitoring
- Behavior change strategies to move away from short-term compliance and drive long-term adherence
(FOUR)WARD FRAMEWORK
The Four Percent
*Max 10 clients per month
PRICE: $250/MONTH
What’s included:
- 3–5 customized-designed workouts per week delivered via app
- Periodized programming (progressive overload built in)
- Video demos + clear instructions
- In-app messaging, tracking + progress monitoring
- Custom adjustments to programming (once-monthly)
- Monthly progress review + updates (once-monthly)
- Behavior change strategies for long-term success
Catalyst Programming
The Four Percent
*Max 5 clients per month
PRICE: $350/MONTH
What’s included:
- Everything in Catalyst, PLUS:
- Weekly personalized adjustments
- Video form review + coaching cues
- Bi-weekly check-in calls (15–20 min)
- Nutrition + habit strategy support
- Troubleshooting, routine & ritual implementation
breakthrough MEMBERSHIP
The Four Percent
Not sure which program is for you?
$350
$250
$45
Monthly Pricing
Nutrition & Lifestyle Strategy
Check-In Calls
In-App Support
Progress Reviews
Custom Plan
Workouts Per Week
4
3-5
3-5
BREAKTHROUGH
CATALYST
(FOUR)WARD
BENEFITS
No
YES (monthly)
YES (weekly)
Self-Led
Monthly
Weekly
Basic
Messaging
Messaging + Video
Monthly
Bi-Weekly
Monthly
Bi-Weekly
Compare the options side-by-side
Find your THE PROGRAM THAT WORKS FOR YOU
via sustainable, results-driven training that fits your schedule - even if you’re convinced you don’t have time.
Consistency without burnout
no gimmicks, no unrealistic rules, just what works.
Real-life strategies
so you know how to stick to the plan.
Habit and mindset coaching
delivered monthly and tailored to keep you progressing.
Expertly programmed workouts
The Four Percent isn’t just another workout program; it’s your system for success. Plenty of programs will make you sweat. I’ll make it stick. My approach blends expert digital training with the psychology of behavior change, so you can finally break the start-stop cycle and build habits that last.
The last plan you’ll ever need
No crash diets.
No unrealistic schedules.
No “all or nothing” mindset.
The Four Percent blends fitness, nutrition, and behavior change into a system you can actually stick to — in the real world.
Most programs sell you a workout. I give you a plan for your life.
The Four Percent
Advantage
A “start anywhere” approach — whether you’re an experienced lifter or dusting off your yoga mat
Progressions that keep you improving without burnout
Members-only tools and resources for training, nutrition, and lifestyle
Bite-sized habit lessons that make consistency automatic
Fresh workout programming that meets you where you are and pushes you just enough
WHAT YOU GET EVERY MONTH
After nearly two decades of building iconic fitness brands like Barry’s and Nike, and Propel, I realized my true passion wasn’t just in creating workouts—it was in helping people change the way they think about fitness altogether.
- Kate
I’ve coached thousands of bodies and minds. The difference between those who kept their results and those who didn’t? A sustainable system they enjoyed showing up for. That’s exactly how this program is built.
Why It Works
Frequently Asked Questions
The Four Percent started as a simple truth: one hour (just four percent of your day) can change your life. Today, it’s has evolved into a comprehensive system that helps you take control of your day, build momentum, and transform your life both inside and outside the gym.
I don’t just hand you workouts. I give you the systems, strategies, and tools that drive long-term success. My approach combines evidence-based training, behavior-change psychology, and habit frameworks — delivered with a sharp sense of humor and zero fluff. ;)
Anyone tired of starting over. Whether you’re brand new to strength training, an intermediate lifter stuck in a plateau, or an experienced athlete ready for next-level coaching, there’s a place for you here.
(FOUR)Ward Framework ($45/month): Expert-designed, app-delivered workouts to help you build muscle, strength, and consistency.
Catalyst Programming ($250/month): Customized programming, accountability, and habit strategies to push past plateaus.
Breakthrough Membership ($350/month): High-touch, advanced coaching for maximum results with direct access to me via pre-aligned monthly check-ins.
Plus: free content on my blog, newsletter, and Instagram.
If you want expert programming without the guesswork → (FOUR)Ward.
If you want customization and accountability → Catalyst.
If you want high-level coaching and transformation with direct access → Breakthrough.
Not necessarily. The (FOUR)Ward Framework has both a full-gym and a minimal-equipment version. TMM requires at least a minimal-equipment gym set up of bands, dumbbells, kettlebells, or similar strength training options.
Catalyst and Breakthrough are fully customized to your setup.
Everything is delivered through my app with video demos, instructions, and in-app progress tracking. Once you purchase your subscription, you’ll receive the link to download.
Alternatively, you can download The Four Percent in the App Store.
What is included in the (FOUR)Ward Framework?
4 workouts/week, progressive overload, in-app tracking, video demos, habit/behavior strategies.
Who is it for?
Self-motivated people who want expert programming without paying for 1:1 coaching.
How much time do the workouts take?
Each workout is designed for the intermediate gym-goer to complete in 45 minutes or less. If you’re taking your time, go off script, or extend your recoveries, each workout can take up to 60 minutes.
Can I do it if I’m new to strength training?
I got you! Clear instructions and videos are included, along with options for substitutions and alternative drills.
Need more information? Check out my full app demo HERE.
What makes Catalyst different from (FOUR)Ward?
More customization, feedback, and access to you directly. It bridges the gap between “done-for-you” and full coaching.
What’s included?
3–5 customized-designed workouts per week, progressive programming, more touchpoints, habit frameworks, and tailored strategy.
Who is it for?
Anyone who wants full accountability, complete customization, results, and a system beyond just workouts.
How does communication work?
Check-ins, form feedback, and in-app messaging.
How many clients do you take at this level?
Ten clients per month - it’s very dialed in.
What makes Breakthrough different from Catalyst?
High-touch coaching, deeper strategy, and full access to your expertise. Weekly personalized adjustments, bi-weekly check-ins, and nutritional support.
What’s included?
Full program customization, strategy calls, detailed habit/behavior change systems, and advanced methods.
Who is it for?
People who want transformation with maximum support and accountability.
How many clients do you take at this level?
Five clients per month - again, it’s very dialed in and specific to you.
