Health and Wellness Coach CPT, CHC, NLP Practioner

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Do you need an online coach?Maybe you don’t need another workout plan, meal plan or list of things you already know you ...
09/08/2026

Do you need an online coach?

Maybe you don’t need another workout plan, meal plan or list of things you already know you “should” be doing.

Maybe you need someone who actually knows you.

Your goals. Your health. Your season of life. And what you’re actually trying to change.

That’s Movement Motivates® Transformational Coaching.

We meet weekly. We get clear on your specific aim, build the structure to move toward it, and create accountability around the actions that matter most.

And when life happens, because it will, we recalibrate without abandoning the goal.

No starting over every Monday.
No letting one hard week dictate the next.
No making every decision based on how you feel that day.

We work on the whole picture:

• Individualized strength training
• Nutrition and metabolic health
• Perimenopause and menopause
• Bloodwork and health education
• Gut health and nervous system support
• Mindset, habits and behavior change
• Weekly accountability

Because most people don’t need more information.

They need help turning what they know into consistent action.

That’s coaching.

Movement Motivates®.

09/07/2026

There was a time when doing ONE pull up felt impossible.

Today I did 10.

Just a little reminder that where you are today doesn’t determine where you’re capable of going.

Don’t let what feels impossible stop you from discovering what’s possible.

Start with one and keep showing up…you’ll get stronger, just do the reps.

You are capable of far more than you think.

Movement Motivates.

Today, the pursuit feels beyond me. It’s hard work staying in it. To keep showing up for something that feels bigger tha...
09/04/2026

Today, the pursuit feels beyond me. It’s hard work staying in it. To keep showing up for something that feels bigger than you, beyond what you have clarity for.

But the biggest part of becoming is being willing…willing to let go of who you’ve been. To shed the habits and identities and comfort and versions of yourself that can’t come with you.

And that part is often not inspiring or beautiful. It’s downright uncomfortable and often feels lonely. Sometimes you feel tired, but still, you must keep moving forward.

You’ll never have it all figured out, but deep inside you, you know you’re being asked to become more.
You’ve got this, we’ve got this! 🤍

09/03/2026

Lately, a lot of my movement has looked like headphones in, laptop open, and do the work.

And some days, I don’t feel particularly creative or motivated to do it. But if building something purposeful has taught me anything it’s this: You don’t have to feel motivated to keep moving forward.

Sometimes discipline is simply sitting down and doing the work you said you were going to do.

Especially when you’re building something that feels bigger than you.

I’m building Movement Motivates with a pretty clear vision of what I want it to become and, more importantly, who I want it to serve.

And that requires a lot of work nobody will ever see.

The planning.
The learning.
The decisions.
The mistakes.
The starting over.
The showing up again.

I think we underestimate the repetitive quiet reps.

Not every step forward feels exciting, but it still counts.

Some days movement looks like lifting weights and some days it looks like doing the work…There are many ways to move forward.

Movement Motivates.

I love reading through old journals.I recently found an old gratitude journal that I used to leave out for our family to...
09/01/2026

I love reading through old journals.

I recently found an old gratitude journal that I used to leave out for our family to write in from time to time, and tucked inside was this entry I had written and illustrated over 10 years ago.

In the moment, I had absolutely no idea where I had originally heard it.

But reading it again now, I’m falling in love with it all over again.

HAIL.

Honesty.
Authenticity.
Integrity.
Love.

Maybe it’s where I’m at in this season of my life, and my desire to continue learning how to lead and communicate well, but these four simple words feel incredibly relevant.

Be honest and clear.
Be yourself and stand in your truth.
Be your word.
And wish people well.

Simple, yet, not always easy. But definitely something to live by.

I hope this resonates with you as much as it does with me in this season.

And to give credit where credit is due, I did some digging and found where it came from: Julian Treasure’s TED Talk, “How to Speak So That People Want to Listen.”

It’s worth the time. 🤍

Movement Motivates

Are you the kind of person who needs a visual reminder of why something matters? Here you go…Post meal movement is one o...
08/29/2026

Are you the kind of person who needs a visual reminder of why something matters? Here you go…

Post meal movement is one of those simple things that can have a really meaningful impact, especially when we’re working on blood sugar stability and insulin sensitivity.

When your muscles contract, they start using glucose for energy. That helps pull glucose out of the bloodstream and can reduce how much insulin is needed to manage the rise after a meal.

That matters if you’re working on:

Perimenopause or menopause
Insulin resistance
Prediabetes or type 2 diabetes
Body composition
Energy crashes or afternoon fatigue
PCOS or other metabolic concerns
Reducing visceral fat
Improving metabolic health overall

More good news… it does not have to be intense.

A 10–15 minute walk.
A little mobility.
A few bodyweight movements.
Playing outside with your kids.
Anything that gets your muscles working.

You do not have to overhaul your entire life to support your health…you just need to move after the meal.

Movement Motivates®.

08/28/2026

Hills I’ll die on as a health + fitness coach over 40 with 16 years of experience:

1. Strength train. Muscle is resilience.
2. Maintain your mobility. Strength matters, but so does being able to move well.
3. Walk. A lot. Daily movement and NEAT are wildly underestimated.
4. Build your meals around protein. Give your body the amino acids it needs to build, repair and function.
5. Find movement you actually enjoy. Lift. Hike. Carry. Run. Play. Move your body in ways that make you feel alive.
6. Consistency creates momentum. You don’t need perfect. You need repeatable.
7. Pursue something that challenges you. Delayed gratification, discipline and doing hard things build far more than your body.
8. Take ownership. Be willing to face the truth about where you are without shame, then decide what you’re going to do about it.
9. Build a relationship with yourself. Your health is physical, mental, emotional and spiritual. They aren’t separate.

After 16 years, maybe this is the biggest hill I’ll die on:

Movement changes more than your body.

It builds confidence, resilience, self-trust, and creates momentum.

Move your body first, and the rest of you will follow.

Movement Motivates®.

08/24/2026

Movement Motivates, Babe! Get it!

Hey friends! There are some new faces around here, and I’ve been a little inconsistent on social media lately, so it fee...
08/22/2026

Hey friends! There are some new faces around here, and I’ve been a little inconsistent on social media lately, so it feels like a good time to reintroduce myself.

I’m Katie, Founder and Coach.

Behind the scenes, I’ve been building, learning, coaching, raising a family, being a wife, running a business and working through a pretty exciting rebrand into Movement Motivates®.

And if I’m being completely honest…social media doesn’t always make the priority list.

But I do think sharing here matters… Because I want Movement Motivates® to be a place that inspires you, educates you and maybe even reminds you of what you’re capable of when you’ve forgotten.

I love people. I love their stories. I love sitting across from someone, hearing where they’ve been and helping them see that they are capable of far more than they think.

I believe that’s part of my GOD given purpose.

Movement has always been one of the ways I experience life. It’s where I feel strong, creative and connected. It’s where I’ve learned discipline, resilience and how to trust myself.

And nutrition, to me, is so much more than calories and macros. Food is nourishment, creativity, culture, connection and one of the beautiful ways we get to experience this world.

That’s really what whole health means to me.

Physical. Mental. Emotional. Spiritual.

It isn’t about becoming perfect.

It’s about becoming more connected to yourself, taking responsibility for your life and your health, and continuing to grow into the person you know you’re capable of becoming.

That’s what I coach.

That’s what I’m building with Movement Motivates®.

And that’s what I hope to share more of here.

So whether you’ve been here for years or you just found me, welcome. I’m really glad you’re here.

Let’s move, learn and grow together! 🫶🏻💪

Movement Motivates®.

Address

Rupert, ID
83343, 83350

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