CatherineFit Personal Training

CatherineFit Personal Training Personal Training Services Helping both men and women who would like to become stronger, leaner, more mobile + confident.

We can work online or in person - contact me for more details.

03/19/2026

I’m just going to say this, and it might ruffle some feathers….

But, isn’t it exhausting always chasing a number on the scale?
Always trying to lose the same 5, 10, 15 (or more) pounds…

To live in that cycle of dieting, cutting back, “cheating,” and starting over again.

Honestly? I feel tired for you.
And sad. What a way to live, always trying to be smaller.

You think it’s a discipline problem.
Or a willpower problem.
Or believing you’d finally get it right if you just had more motivation.

What if I told you it has nothing to do with any of those?

Most women aren’t struggling because they’re lazy or unmotivated.

They’re struggling because they’ve been stuck in an all-or-nothing cycle for years.

Too restrictive → too hard to sustain → fall off → feel guilty → start over.
Over and over again.

Real progress doesn’t come from being stricter.
It comes from being more consistent. More realistic. *gasp* No, you can’t expect to undo years of debauchery in a few months.
And, yes, you need to be more patient.

You don’t need more discipline.

You need a plan you can actually live with.

Perhaps a sustainable system that sets you up for success, rather than failure 🤔

Tired of chasing a number? I got you 😘

Catherine Swail

I’ve been a personal trainer for 14 years.Here are 14 things I’ve learned:1. You don’t need to change your program nearl...
03/17/2026

I’ve been a personal trainer for 14 years.
Here are 14 things I’ve learned:

1. You don’t need to change your program nearly as often as you think you do.

2. Most clients don’t care about your certifications if you can’t coach them well or make them feel seen and heard.

3. A smaller, leaner, lighter body doesn’t automatically mean a happier one.

4. Flashy workouts rarely deliver the results people think they will.

5. If someone asks about pricing before they ask how I coach, they’re usually just price shopping — and rarely ready to commit.

6. Consistency beats intensity. Every time.

7. Strength changes people far beyond the gym.

8. Most people don’t need more motivation — they need structure.

9. Progress isn’t linear, no matter how badly we want it to be.

10. Sleep, stress, and recovery matter more than most people want them to.

11. Doing less (but doing it well) usually works better.

12. Confidence comes from competence — not compliments.

13. The basics still work. They always will.

14. The best results come from people who stop looking for perfect and start showing up consistently.

Which one hit the hardest?

In case you need to hear this…Losing 5, 10, 15, 20, or 100 lbs won’t make you happier.You’ll be the same person in a sma...
03/16/2026

In case you need to hear this…

Losing 5, 10, 15, 20, or 100 lbs won’t make you happier.

You’ll be the same person in a smaller body.

Your fitness journey should be more than just workouts. It’s the mental stuff too.

Persevering even when you don’t want to.
How you manage when you’re struggling.
Dealing with judgement from those close to you.
Staying out of the comparison game.

If you never deal with the stuff in your head, you’ll end up back where you started every single time.

❤️

02/02/2026

Miss a workout?

❌Don’t: continue to miss more and start again on Monday/next month/next year etc.
✅Do: carry on with life. You got this.🙌💪🏻

Eat out for lunch and went over on the bread and drinks?

❌Don’t: continue to eat out for more meals that week. Get back to your routine.
✅Do: carry on with life. You got this 🙌💪🏻

Ate a cookie? 🍪

❌Don’t: keep eating the cookies. Step away from the cookies!
✅Do: carry on with life. You got this 🙌💪🏻

Binged on something?

❌Don’t: Fall into restriction. Add protein to every meal, more water.
✅Do: carry on with life. You got this 🙌💪🏻

JUST KEEP GOING👏🙌🙌

Love you 😘😘
(Bob loved when I threw his toys across the room. He found some ones he’d forgotten about 😻)

If you want to stay exactly where you are in one year from now, keep getting in your own way with the following⬇️👊1. Kee...
10/09/2025

If you want to stay exactly where you are in one year from now, keep getting in your own way with the following⬇️👊

1. Keep saying that you’re too busy and that you’ll wait for a “better time” to start better habits. The key is starting now when you are busy so you can learn to fit it into your life. Being healthy can’t just be about convenience.

2. Keep saying that you’ve tried everything.
It’s likely that you don’t stick to anything long enough to see a difference, and then you say xyz didn’t work for you.

3. Keep waiting for motivation. And then halt everything when you lose it.🤯 Motivation is a feeling. Stop living by your feelings and create a system that gets you through the lows.

4. Keep cutting carbs. Cut carbs, crave said carbs, overeat on everything in site and repeat. It’s not the carbs, it’s you thinking that carbs is the problem. It’s more than that. You’re undereating everything leading to a ton of cravings and then overindulging.

5. Keep eating like a damn bird.
OMG. You are an adult who needs more than 1200 calories a day. And if you try to stick to that, you will eventually rebound. Stop being afraid of food. You need food for LIFE. To build strong muscles. To sleep. For energy.
For the love all things good, eat more fruit, more vegetables, more protein. Fill in the rest with carbs.

Which one of these speaks to you?
😘

07/30/2025

Hate crowded gyms?
Sick of waiting for that one machine (you know the one)?
Wish you could just get in, get strong, and get on with your life?
Well, good news — REBORN is doing something pretty damn cool. 💥

We’re opening our doors in the late afternoons, evenings, and all day on weekends for men + women who want to lift, move, and feel strong — without the chaos of a packed gym.

And, the best part? There’ll be no more than 3 people booked per hour — so it stays chill, focused, and never crowded. 🙌

Here’s the deal 👇
✳️ Drop in when you want or grab a monthly membership (it auto-renews, so you don’t have to think about it)
✳️ Book your spot through your member portal — easy peasy
✳️ 1-hour time slots
✳️ There’s supervision, but no coaching — unless you want a program to follow (which I can 100% hook you up with 😉)

What we’re all about: Creating a space where members can feel strong, mobile, and supported — whether you’re into bodyweight training, dumbbells, kettlebells, bands, or bars.

✨And, yes — every membership includes a free consult to make sure you’re set up for success.
Ready to claim your time? Let’s go 💪🏻 Send me a message to book your FREE 30-minute consultation with your coach (ME!)

Just want to get started? Go here:
https://catherinefit.com/book-with-catfit

04/17/2025

There’s something to be said for not rushing the process.

Maggie and I have just started riding together.

At 17 yrs old, she has just been started, and while she’s a smart girl, we have to build her confidence (and mine).

We have to start from scratch.

Walk.

Woah.

And repeat. Lots.

Doing these seemingly small asks over and over, for weeks (or however long she needs) will help us get there faster.

We’re going to slow down to get there faster. Read that again.⬅️

If we rushed the process, skipped steps and asked too much, it’ll will sour her experience.
But it’ll also set us back, then we’re no farther ahead.

So, we slow down.

We learn to enjoy the experience and build confidence rather than trying to get there faster.

If you think about starting a new workout program, and especially if you’re coming from a place of desperation - there can be a need to rush.

It’s tempting to want to cut more calories.
Do more cardio.
Workout twice in one day.
Take more supplements.
Do a “cleanse”.

Think long term.

Think past 30 days, 60 days or 90 days.
Think towards 1 year.

How will what you do NOW make you better in 1 year.

How will what I do with Maggie NOW make us a better team by this time next year?

If YOU take all the micro steps now, imagine your future.

XO 😘

04/09/2025

Have you tried EVERYTHING? Will you do ANYTHING?
But, have you tried sticking to the basics for a few weeks or a month.
A lot of people give up too soon and then go too extreme because they expect fast results without being consistent first.
The stuff that actually works is boring and repetitive, and yeah sometimes you’re not going to want to. Do it anyway.
Most give up too soon.
They say “nothing works for me”
“It’s my hormones”
“I’ve tried it all”
What about:👇
✅Sleep 7-9 hours/night
✅Walk daily.
✅Lift weights.
✅Eat the damn protein.
✅Get your fibre - fruits and vegetables.
✅Cut back on the alcohol.
✅Be patient and remember this takes time🙌❤️

Are you missing anything on the list above?

In love & carbs,
😘 xo

04/07/2025

Procrastination with exercise shows up in other areas of your life too.

Keep reading.👇

Are these patterns of avoidance showing up in your relationships too? or in how you eat? The “I’ll deal with this later” kinda mentality.

Our internal voice has this protective function and can move you away from doing good for your body.

The protective layer is based on FEAR.

What if I do this and it doesn’t work out?
What if I do this and someone calls me out?
What if I embarrass myself?

If I put it off, I won’t have to deal with it.
I can push it further away UNTIL I have to deal with it.

Procrastination = Avoidance.

What do you keep pushing further down the list?

In love & carbs 😘

Breathwork Amongst Horses!Sounds pretty neat, right?!Well, it will be.Picture this:You’ll be sitting with a blanket over...
04/02/2025

Breathwork Amongst Horses!

Sounds pretty neat, right?!

Well, it will be.

Picture this:

You’ll be sitting with a blanket over you, eye mask on listening to Breathwork facilitator Jeremy Finklestein talk you through your breathing.

Count in for 4, out for 4.

There is drumming in the background.

The horses are chewing.

Your skin is tingling.

Breathe.

You can hear the horses pause, breathe, taking in the calm.

Breathe.

Your skin feels like it’s buzzing.

Breathe.

Breath work is amazing on its own.
But, surrounded by horses adds a layer of peace.

Join us on Thursday April 17
Time: 6:30 PM - 8:00 PM
Where: Ash Meadows Farm
413 Dillabaugh Rd
Just past the Heckston store.

Ready for this new experience?

🐴🫁❤️

Sign up here👇

https://catherinefit.com/store/specialty-programs/breathwork-at-ash-meadows-farm/

03/26/2025

Miss a workout?
❌Don’t: continue to miss more and start again on Monday/next month/next year etc.

✅Do: carry on with life. You got this.🙌💪🏻

Eat out for lunch and went over on the bread and drinks?
❌Don’t: continue to eat out for more meals that week. Get back to your routine.

✅Do: carry on with life. You got this 🙌💪🏻

Ate a cookie? 🍪
❌Don’t: keep eating the cookies. Step away from the cookies!
✅Do: carry on with life. You got this 🙌💪🏻

Binged on something?
❌Don’t: Fall into restriction. Add protein to every meal, more water.
✅Do: carry on with life. You got this 🙌💪🏻

JUST KEEP GOING👏🙌🙌

Love you 😘 😘

Address

138 Prescott Street
Kemptville, ON
K0G1J0

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