Hello there & welcome!!

Have you tried just about every diet and fitness plan out there without seeing results? Have injuries been getting in your way?

I grew tired of seeing online training programs that encourage improper technique and poor nutritional advice so I decided to create my own!

I am a licensed Physical Therapist & Certified Strength and Conditioning Specialist.

I played Collegiate Basketball at the Division I level so I know what it takes to train hard and get results. But I also know what it's like to get injured in the process.. and how frustrating that can be!

Through my clinical expertise and education as a Physical Therapist and Strength & Conditioning Specialist, as well as my firsthand experience as a collegiate athlete, I have developed this 12 week plan that incorporates injury prevention strategies with modified and accelerated exercise progressions to suit people of all ages and fitness levels!


Let ME help YOU lose that unwanted fat, gain lean muscle mass, and prevent injuries!

Plan includes:

1️⃣ Nutritional Basics

Discussion of Macro & Micronutrients and why they are important! This also includes educational tips and tricks to developing a sustainable nutritional plan that's right for YOU!

2️⃣ Injury Prevention Manual

Key concepts in reducing the likelihood of injury by incorporating simple exercises into your workouts to make sure you're targeting the appropriate muscles!

3️⃣ Lifting Mechanics Guide

Incorporates concepts learned in the Injury Prevention Manual and applies them to common exercises such as Squats, Lunges, and Planks.

4️⃣ 12 Week HIIT Program

12 Weeks worth of High Intensity Interval Training (HIIT) with pictures demonstrating each exercise

The last thing you want to do is start a work out program and get injured in the process. In this plan, I utilize injury prevention strategies and combined them with educational tools to make fitness and nutrition easy!

Dr. Katie Spruell, PT, DPT, CSCS

Buy this
  • $99.99