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*can cancel at any time




*good for all stages of life!

Naturally cycling, on hormonal birth control, pregnant/postpartum, peri/post-menopausal

Tone It Down BUILD is a strategic monthly 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.

Great for: naturally cycling women, if you're on hormonal birth control, pregnant or postpartum, or peri/postmenopausal 

*With my BUILD 1 on 1 option specifically, I will take into account the stage of life that you're in when programming your workouts!

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.

Think: increasing variables like weight used or reps done for a certain exercise over time

What to expect?

  • A total body strength building program with cardio components mixed in

  • Easy-to-follow format

  • Each program will last for the duration of 1 menstrual cycle

  • 4 workouts per week (upper/lower body splits + core) w/ rest days programmed in

  • Demonstration videos for each exercise

  • 10+ months worth of gym and dumbbell programs

  • Your subscription is month to month and you can cancel at any time

  • The workouts can be accessed from your phone or computer

  • 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!

Comes in a self-guided version or the accountability option with 1 on 1 guidance from me! (more on those below)

Who is this for?

BUILD is for you if you're sick of putting in the work and not seeing any results!

It's for you if you want to reap the benefits of a structured training program that uses the strengths of each phase of your cycle or stage of life that you're in to optimize your fitness and adaptations overall.

It's for women in all stages of life! Those who are naturally cycling, on hormonal birth control, or peri/postmenopausal.

It's for you if you want to become stronger, see body composition changes, "get toned", improved blood sugar control (especially great for those with PCOS), increase your metabolism, increase your cardio adaptations, and if you just want to feel and look damn good!! All while being educated about and mindful of your hormonal 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 for 10 months

  • 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

  • After 10 months, keep your membership at a discounted rate* for continued access to all of the workouts + all the information within the program + continued access to me! Plus you'll be grandfathered in at the discounted rate if any new months are added.

  • Repeating these workouts from the start at heavier weights is the BEST way to continue implementing progressive overload.

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, have a fairly regular cycle, 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 week to follow that takes into consideration your goals, the equipment you have access to, and your unique cycle/stage of life that you're in (naturally cycling, on hormonal birth control, pregnant/postpartum, peri/postmenopausal).

  • 1 weekly 30 - 45 minute check-in call with me + unlimited access to me via email/text (for support, modifications, form check, etc)

  • Although you will be doing the workouts on your own, I will work with you to keep you accountable, give you proper fueling tips, 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 or life 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.)

  • 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. Also great if you're not naturally cycling or someone who experiences irregular cycles.


How to start?

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

For 1 on 1 guidance: E-mail me at 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.

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