SUSTAINABLY FIT
get strong & gain muscle, so you can enjoy life outside the gym
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Get strong for life
Sustainably Fit is more than a templated workout plan. It's a well-rounded strength and cardiovascular program suited for you to keep your muscles and joints mobile, encourage you to lift heavy, and increase your cardio endurance.
Strength and cardiovascular health are cornerstones of quality of life and longevity. We're in it for the long haul.
Can you relate to any of these?
You are less consistent than you'd like to be.
You want to be stronger, more mobile, and more aerobically fit.
You want to get in and out of the gym in 60 minutes or less.
You want a sustainable program that provides real strength and endurance results.
You know you'll do the work if you have a plan.
It me.
If you're not sure, maybe this will confirm it:
Sustainably Fit is made for…
someone who has had 6+ months of strength training experience, is involved in other recreational sports (running, cycling, skiing, etc.), and seeks structure and efficiency in maintaining fitness for life.
Sustainably Fit prioritizes...
Strength
Lift heavy and manipulate volume throughout various phases of training using a combination of methods from powerlifting, body building, and functional strength training.
Endurance
Build your cardiovascular system by incorporating steady state, interval, and sprint training regularly.
Mobility
Increase your range of motion and strength within your end ranges.
What you get when you join sustainably fit:
- Membership to KATHLETICS app
- Three 45-60 minute lifts
- Three 20-60 minute cardio workouts
- Warm-ups & cool down
- Demo videos with explanations for all exercises
- Easy to follow descriptions of sets, reps, tempo, rest times, and weights
- Suggested exercise swaps and modifications
- 12 months of workouts updated weekly to encourage progressive overload
- New workout plan every 4 weeks
- Progress tracking capabilities
- Client-exclusive resources
- Community chat
Cancel any time.
Equipment used: barbell, dumbbells, kettlebells, bench/box, cables, and bands. Modifications and alternative equipment suggestions are provided within each exercise description to accommodate all potential equipment.
Sample workout
Warm-Up / Movement Prep
Power / Plyometrics
Squat / Hinge / Push / Pull
Accessories
Isolation Exercises
Core
Cool Down
Programmed cardio will include steady state, interval training, and sprints using different efforts and/or heart rate zones. We keep things varied to increase endurance and improve heart health.
How it works:
Sign up for your membership to Sustainably Fit.
Receive your welcome email.
Set up your profile in ABC Trainerize.
Review and complete all onboarding materials.
Get strong and fit!
I'm Katharine Moustakes.
Personal Trainer + Running Coach
If you’re like me, you know fitness is for life.
Your quality of life and longevity is important to you. You want to be able to be strong and mobile, chase after your kids, run around with your dogs, and enjoy the little things in life for as long as humanly possible. You want to follow a sustainable training program that allows you to get your lifts and cardio done in 60 minutes or less, so you can get back to doing the things you love most.
FAQs
When does Sustainably Fit start?
Sustainable Fit is an ongoing program that you can join at any time. Whether you start on the first of the month or a random Tuesday, you will hop right into the current week of programming that all other Sustainably Fit members are doing.
When do I get access to the program?
Once you have purchased your membership and completed all onboarding materials (ABC Trainerize app profile, consultation form, and liability form), you can expect to get access to your program within 2 business days.
When will I be charged?
The day you sign up. Your payment will recur monthly on that same date until cancelled. For example, if you sign up on the 3rd, that's your payment date. If you sign up on the last day of the month, be it the 28th of February or 31st of July, the last day of the month is your payment date.
What if I need to cancel?
You can self-cancel by going to the web version of ABC Trainerize. Sign in and navigate to My Purchases. Click the product’s drop down and select Cancel Auto-renew. If you have any issues, please email info@kath-letics.com.
What equipment will I need?
The program is built for barbell + plates, dumbbells, kettlebells, cable machine, resistance bands, and a bench/box, but all exercises have modifications and equipment alternatives listed within the exercise description.
Do I need lifting experience?
I recommend 6+ months of basic lifting experience. Although, all exercises have demo videos and explanations. Plus, you can utilize the app-messaging feature within ABC Trainerize to receive exercise form checks from your coach.
How long do the workouts last?
Resistance training workouts are programmed for ~45-60 minutes. It could be longer based on your warm-up and cool down routine. Cardio workouts will vary based on you and your goals. Each cardio workout has a suggested range for duration between 30-60 minutes. Use that as guidance. But, of course, adjust as needed based on your goals and training availability.
Can I switch to a different program?
You bet! You will need to cancel your current membership and purchase your new membership.