Foundational Fitness

I truly appreciate a multi-disciplinary approach when it comes to physical rehab and life-long fitness. For this reason I was thrilled to discuss fitness training with a local personal trainer and good friend of mine, Catherine Kelly. Catherine runs CK Foundational Fitness and she brings a wealth of knowledge and experience to her client’s exercise programs. Here is a conversation we had about CK Foundational Fitness and her approach to training:

Me: It’s great to see you Catherine, thanks for meeting with me today. I know you have been staying plenty busy between training and coaching especially with many gyms closed currently. To start things off, can you tell me a little about your background with athletics? 

Catherine: It’s good to see you too! Alright well I grew up wrestling for 14 years, along with playing 2 years of NCAA rugby.  I was a two time state placer in high school, a 2010 national team member, and two time varsity captain.  I continued my wrestling career at the University of Jamestown, where I wrestled on scholarship for 2 years. I was 1st string Varsity 116 lbs for two years.  I was an Olympic Qualifier in 2011, and also a National Qualifier the same year. Transferring schools allowed me to venture into a new sport, Rugby. We were Cascade Regional Finalists as a team, and I was a 1st string starting Fullback.

Me: Wow that is an impressive background to bring to the table. What sets you apart from other trainers and can you highlight some of the key things that you do for your clients?

Catherine: The main thing that sets me apart from many training regimes and personal trainers are my colorful athletic background and diverse training style.  My main highlight when training a new client is to always put them first.  I mean literally first for anything, because as personal trainers we sometimes put way too much of our own personal opinion as the answer.  The main goal is to listen to the client, and to really actively listen.  Write down their fitness interests, health history, and key long term goals.  My main objective is to retain these goals and put them into fruition with a focused exercise program.  The other key components I give to my clients are a variety of resources, because a holistic health approach is the way to go.  I will always reference my friends, professionals, or other colleagues when showing an exercise or presenting information when needed.  This will broaden their experience and resources for this holistic health approach to be achieved.  

Me: What do you focus on when developing individualized exercise programs for clients?

Catherine: My main focus when developing an individualized exercise program for clients is structure, consistency, and overloading progression.  All of these main points are needed for a quality exercise program whether the client considers themselves an athlete or not.  Structure will give the client a strong foundation, which will be needed to move forward.  Consistency directly ties into accountability, because without consistency there is no purpose.  The last point is overloading progression which directly has to do with weight increase overtime.

Me: What are some of the common mistakes you see from people starting exercise programs? What advice do you have to avoid these issues?

 Catherine: Some common mistakes I often see from people starting an exercise program is correct form and time under tempo.  I observe individuals in a gym setting all the time using incorrect form to the point where I am concerned of injury for them.  Time under tempo is also something I notice that is totally absent in many training regimes.  I often see people lifting as heavy as possible, and going as fast as they can.  This will only create injury and overall poor mechanics to movement. Some advice to avoid these issues is to slow down, and to hire a personal trainer right away.

Me: Do you have any general advice for new runners, lifters, crossfitters, etc.?

Catherine: My advice for new runners, lifters, and athletes is to take your time.  Don't jump into things right away, because your body is not acclimated to do these things even in a small measurement.  Going from ground zero, is really difficult to catch up.  But it is achievable none the less, and it takes a lot of mental toughness.   It is so easy to get injured within the first 2 years of exercise for new clients.  The main goal is to stay safe and healthy.

Me: What is your approach to training? Can people of any athletic ability work with you?

Catherine: My approach to training is the same as my coaching style.  I have a very cooperative approach when it comes to working with my clients at CK Foundational Fitness or my wrestlers.  Meaning I am not too authoritative and I am not too passive, I am right in the middle.  This training/coaching style is by far the best, because it puts the client first.  People of any athletic background can work with me 100%.

Me: How do you get people involved in exercise as a regular part of their life?

Catherine: I get people involved in exercise as a regular part of their life by explaining from the start this is a lifestyle change.  This isn't a simple change overnight, and this isn't a 6th month fix, this is their life.  And if they have the desire, then it is time to change their life for the better.

Me: How can people find out more information about what you offer as a personal trainer and how to reach you?

 Catherine: If individuals would like more information about CK Foundational Fitness, please reach out to my email ckelly11215@gmail.com or check out the CK Foundational Fitness Facebook page for more information.