Tone It Down BUILD is a strategic workout program that focuses on:

Building your strength and cardio capabilities by using the technique of progressive overload TOGETHER with the unique powers of your female physiology ...aka... a serious power combo!!!

I monopolized on your hormonal interplays when programming BUILD to ensure strength building and cardio adaptations while making sure to prevent muscle breakdown and burnout.

What is progressive overload?

Progressive overload is safely guiding your body to adapt to different stressors that are placed on it over a period of time so that strength & cardiovascular adaptations can occur

What to expect?

  • A total body strength building program with cardio components mixed in, all in an easy-to-follow format

  • 6 months worth of gym and dumbbell programs

  • Each new program will last for the duration of 1 menstrual cycle and will consist ofupper/lower body splits + core components in all

  • I programmed each month in a way where you're bound to get the most results in the quickest, safest, most sustainable way.

  • Motivation all month long

Who is this for?

BUILD is for you if you want to reap the benefits of a structured training program that uses the strengths of each phase of your cycle to optimize your fitness and adaptations overall.

It's for you if you want to become stronger, see body composition changes, "get toned", improved blood sugar control (especially for those with PCOS), increase your metabolism, increase your cardiovascular adaptations, and if you just want to feel and look damn good!! All while being mindful of your hormone and overall health.

What you need?

There are both gym and dumbbell versions for this program so,

  • A set of light, medium, heavy and maximum weight dumbbells (relative to you) and bands

  • Or access to a gym

BUILD self-guided vs. BUILD with 1 on 1 guidance from Katie - what's the difference?


  • This is a monthly subscription that gives you access to a new program every 28 days

  • The workouts can be accessed from your phone or computer

  • Dumbbell (at homeand gym versions are available

  • Demonstration videos are included for each exercise

  • An explanation of why the workouts are programmed the way they are due to your hormones and physiology (#knowledge)

  • Suggested work/rest schedule for each week

  • Any other important little tid-bits I would want to know if I were doing this myself are all included at the start of each week

Who is this option best for?:

This option is for you if you have a good idea of what you're doing when it comes to working out, don't have a problem with accountability, and just need a solid plan to follow that will challenge you and get you sustainable results while keeping your hormone and overall health in mind 


1 on 1 guidance with me:

  • You will receive a personalized strength building program each month to follow that takes into consideration your goals, the equipment you have access to, and your unique cycle

  • 1 weekly 30 - 45 minute check-in call with me

  • Although you will be doing the workouts on your own, I will work with you to keep you accountable, assess your progress, and determine the appropriate plan of action each week

  • I will be sure to ALWAYS take into account the phase of your cycle that you're in along with any outside life factors that might affect your training or progress (ex: upcoming travel, extra stressful month, irregular cycles, etc.)

  • Access to me via text outside of our weekly phone calls

  • A new program for each new cycle

Who is this option best for?:

It's for you if you need some guidance and accountability when it comes to working out, but don’t quite need the 1 on 1 attention that comes with a personal training session.


How to start?

For self-guided: Click the "SIGN ME UP" link above!

For 1 on 1 guidance: E-mail me at toneitdown4@gmail.com or click the "CONTACT ME" button above to set up your free consult call today!

More FAQ's about BUILD can be found here

Disclaimer before purchasing:

All purchases, including recurring charges, are final and non-refundable. You can cancel your Tone It Down subscription at any time. If you cancel your subscription, you will continue to have access to content through the end of your billing period. Credit, refunds, or prorated billing for a subscription that is canceled mid-month will not be provided. Please note that you must cancel before it renews in order to avoid being charged the next month’s fee.

I am willingly and voluntarily assuming any risks, injuries, or damages, known and unknown, which I might incur as a result of participating in Tone It Down and agree that Kaitlin Dougherty will not have any liability for such injuries or damages, to the maximum extent allowed by applicable law.

By purchasing this plan I accept the terms and conditions above.