ELEVATE YOUR BODY AND MIND WITH A HOLISTIC, TRAUMA-INFORMED APPROACH TO YOUR HEALTH AND WELLNESS
What is Holistic Health Coaching?
Holistic health coaching takes a whole-person approach to well-being—recognizing that true health extends far beyond nutrition and exercise. It considers the interconnectedness of mind, body, and environment, acknowledging that factors like stress, sleep, relationships, and mental health all play a vital role in how we feel and function. Rather than offering one-size-fits-all solutions, holistic coaching creates space for exploration, balance, and self-compassion. Together, we identify supportive practices and sustainable habits that align with your values and life circumstances—helping you move toward a healthier, more grounded, and fulfilling life.
MOVEMENT
Develop an exercise routine that feels good, not like a punishment
- Mindful movement
- Strength training
- Mobility work
REBUILD YOUR RELATIONSHIP WITH FOOD
DEVELOP AN EXERCISE ROUTINE THAT FEELS EMPOWERING
NUTRITION
Improve your relationship with food and learn to nourish your mind and body
- Balanced eating approach
- Identify foods that feel good
- Develop a better sense of hunger and fullness
MOOD/ STRESS
Assist in managing your mood and stress levels through lifestyle changes
- Mindfulness
- Journaling
- Self-care practices
- Nervous system regulation
SLEEP
Learn the tools to improve sleep quaity anda quantity
- Develop a realistic evening routine that supports rest
- Set personal boundaries to prioritize yourself at the end of the day
- Learn skills for sleep hygiene
DEVELOP HABITS TO REDUCE STRESS, IMPROVE SLEEP, AND FEEL GOOD
WHAT IS TRAUMA-INFORMED WEIGHTLIFTING?
Trauma-Informed Weightlifting (TIWL) is a mindful, evidence-based approach to strength training that prioritizes the physical, emotional, and psychological safety of individuals who have experienced trauma. Unlike traditional fitness programs, TIWL integrates principles of trauma-informed care—safety, trustworthiness, choice, collaboration, empowerment, and cultural sensitivity—to create a supportive environment where participants can reconnect with their bodies and foster healing.
- REBUILDING THE MIND-BODY CONNECTION
- ENHANCING AGENCY & EMPOWERMENT
- REDUCING SYMPTOMS OF PTSD
- FOSTERING RESILIENCE & STRENGTH
- CREATING SAFE & INCLUSIVE SPACE
TIWL is not a replacement for therapy but a powerful complement to traditional treatments. By focusing on embodied movement and nervous system regulation, TIWL helps individuals reclaim their strength—inside and out—on their unique healing journey.
The Application of these principles to Elevation's HHC model:
At Elevation Fitness, every virtual coaching session is rooted in trauma-informed weightlifting principles. We replace rigid protocols and external pressure with choice-driven cues, breath-centered pacing, and progressive autonomy.
Exercises scaled to your emotional capacity, not just your physical limits
Intuitive eating guidance that honors body signals over restrictive rules
Protocols that calm the vagus nerve and restore circadian trust.
Who would benefit from holistic health coaching?
Holistic health coaching is for anyone ready to create meaningful, sustainable change in their overall well-being.
You might benefit from this approach if you:
Feel stuck in all-or-nothing cycles with diet, exercise, or self-care
Want to improve your relationship with your body and food without restriction or shame
Are navigating high levels of stress, burnout, or life transitions that have impacted your health
Want support in building habits that honor both your physical and emotional needs
Are seeking a compassionate, collaborative space that looks beyond “quick fixes” and focuses on long-term balance and resilience
Holistic coaching can be especially supportive if you’ve found traditional fitness or wellness approaches too rigid, overwhelming, or disconnected from your lived experience. Together, we’ll focus on cultivating awareness, self-trust, and practices that help you feel grounded, capable, and well in your everyday life.
A VIRTUAL COACHING MODEL that PLACES YOU AT THE CENTER OF PROGRAM DESIGN
Your coaching experience is designed to be flexible, accessible, and supportive—no matter where you are. Through a secure, easy-to-use app, you’ll receive personalized programming, habit tracking tools, and ongoing communication—all in one place.
Here’s what that means for you:
Convenience and flexibility
Access your workouts, habit goals, and coaching messages anytime, anywhere—no scheduling conflicts or commute required.
Ongoing support
Stay connected between sessions with messaging, progress updates, and feedback to help you stay accountable and supported throughout your journey.
Structure that fits your life
Your program adjusts to your schedule, energy levels, and unique needs—because real life doesn’t always go according to plan.
Clarity and progress tracking
Visual tools for tracking habits, mood, and physical progress help you celebrate wins and stay mindful of your overall well-being.
Virtual coaching provides the same compassionate, trauma-informed approach as in-person sessions—just with the added benefit of flexibility and autonomy. It’s a powerful way to stay consistent, supported, and connected to your goals wherever life takes you.
"It changed my life... I met Cate at the darkest point of my life both mentally and physically.. she didn’t lift me out of that hole.. she taught me how to lift myself up out of it. My life changed forever. My relationship with my children drastically improved, my mental fortitude and my physical fitness got better and better with each passing week. Total game changer. Don’t let her bubbly personality fool you though.. she won’t think twice about pulling out a deck of cards and making you regret all your life decisions."
30 min
EVIDENCE-BASED IMPACT: THE RESEARCH POWERING THE PURPOSE
Research indicates that individuals with higher physical activity levels are less likely to develop depression regardless of age, gender, or genetic predisposition.
Exercise enhances mood, boosts self-esteem, and alleviates stress, creating a natural defense against mental health disorders
High-intensity strength training (80% max load) has led to a 50% reduction in depressive symptoms in some study participants
The connection between what we eat and how we feel is more profound than most realize. Emerging research reveals that our diet influences not only our physical health but also our mental and emotional well-being. From the gut-brain axis to the impact of processed foods, the foods we consume can either support or hinder our mental health.
Did you know: It is estimated that between 60 and 70% of your body’s serotonin, the “feel-good hormone,” is produced in your gut
get your free resources today
The Total Wellness Guide
PDF INCLUDES:
A Workout for Low Mood
A Workout for Elevated Mood
Three Nutrition Tips for Low Mood
Recipe for Low Mood
Three Nutrition Tips for Elevated Mood
Recipe for Elevated Mood
Five Lifestyle Hacks