Catalyst 4 Fitness

Online Fitness & Nutrition

What Is Online Fitness & Nutrition?

Get the body you want while working out in your home, your gym, or when travelling. Your fitness program is created specifically for you – the type of workout, individual exercises, number of sets, rep count, and rest time in between sets. Your workouts are based on your fitness and health goals, your medical history, your exercise history, your fitness level, and your workout style preferences.

Following a structured exercise program with custom meal plans will help you with:

  • Weight Loss
  • More Energy
  • Improved Self-esteem
  • Increased Strength
  • More Endurance
  • Improved Balance and Mobility
  • Greater Flexibility
  • Improving Your Overall Health!

What Should I Expect?

Expect this program to give you results. This is not a generic workout found on youtube or instagram that was created by a social media celebrity.

  • customized workouts for you
  • workouts based on the equipment, if any, that you have access to
  • proper form is demonstrated in videos to reduce risk of injury
  • designed by a certified personal trainer
  • modifications and progressions provided as needed
  • weekly accountability
  • effective in the short-term and long-term
  • results-oriented
  • progressive – as you improve, your workouts get harder

If you are serious about changing your body, nutrition is key. To help you reach your goals, custom meal plans are included at no additional cost.

 

GET STARTED TODAY
 

What Do I Need To Know Ahead Of Time?

Choose the option that best fits you.

Silver Package

  • onboarding call
  • custom training plan with video instruction
  • training logs
  • custom nutrition plan
  • meal planning strategies
  • meal prepping tips
  • detailed progress reviews
  • email support
  • weekly fitness and motivational texts
  • bi-weekly support calls
  • mindset work
  • goal setting strategies and reviews
  • mobile app
  • membership to private facebook support group

Gold Package

  • onboarding call
  • custom training plan with video instruction
  • training logs
  • custom nutrition plan
  • meal planning strategies
  • meal prepping tips
  • detailed progress reviews
  • email support
  • weekly fitness and motivational texts
  • bi-weekly zoom video calls
  • mindset work
  • goal setting strategies and reviews
  • mobile app
  • membership to private facebook support group
  • training tips
  • bi-weekly zoom video assessments

 

GET STARTED TODAY

I really enjoy the experience I have working with Sharon via her online platform. Sharon’s knowledge and flexibility are well suited to working with those who have really tight schedules, and she is really responsive to concerns and questions. I have short calls with her every other week to stay accountable and discuss how my workouts are going, but the online platform is really the key. She builds customized workouts using whatever equipment I have, loads instructions (eg. sets, reps, pitfalls to avoid), and adds videos to help me understand how to perform the movements correctly.

Knowing that I will have a call scheduled with Sharon – and that she took the time to build the workouts for me – keeps me on track. And I’ve come to appreciate the benefits, particularly the greater strength and ease of movement. I also appreciate that her workouts are sensible; I don’t need a lot of dedicated equipment or technology to see results. If you are someone who has considered working with a personal trainer but has limited time, or are intimidated by the idea of working out in front of others, Sharon’s program may be a great solution for you.

— Chrissy R

Before working with Sharon, I struggled with uncontrolled eating. I was tired all the time and out of shape, and couldn't lose weight. Now I am being kept accountable. My biggest win so far - besides losing 6 lbs. in my first month - is that I feel better and have more energy.

— Alannah A.

My biggest struggle before working with Sharon was finding moderation in my diet. I recognized over-eating and fought it with calorie restriction, which led to big swings in my intake. This, in addition to the quality of what I was eating (easy food is often not particularly nutritious) was preventing me from reaching goals. This became my frustration, that I spent so much time and money working out and wasn’t getting the results I sought.

I work shift work and would often skip meals while working because I didn’t make it a priority. This led to a lot of binging after work, particularly in the late hours of the night. Again, it wasn’t healthy choices, either. This led to generally feeling unwell about that choice, as well as a lot of food guilt.

Regarding lifting, my frustrations about not meeting goals prevented me from trying. I didn’t do it because it wasn’t natural to me. I could run 10 miles but I wouldn’t bench press to save my life. This frustrated me a lot, because I wanted to encourage and foster total body strength but couldn’t “figure it out”, so I stopped trying to do things I wasn’t naturally good at.

Sharon’s online fitness and nutrition program has given me a ton of accountability. The workouts are straight forward and there are demonstrations of all of them. Supplemented with check-ins, there was a level of accountability that I didn’t offer to myself (or negotiated away).

Regarding nutrition, prior to this I didn’t cook. I didn’t prepare meals. I looked for any excuse to eat out. This program is teaching me moderation, portion control and clean eating. Again, the proof is in the pudding, and check ins are helpful to review what does and doesn’t work for my particular schedule.

Since starting her program, I have more energy. I’m not hungry at work. I don’t want to binge after late shifts. I’m developing an affinity for lifting and starting to see changes. I am drinking more water and less caffeine. I’m globally making healthier choices.

In 4 weeks, I have lost 8 lbs. and 5".

If I could give advice to others who are facing the same struggles and frustrations that I was, I would tell them this is worth trying. It’s certainly not going to hurt, and adding the component of accountability and the education around nutrition and strength training is not terribly intrusive but makes a huge difference.

Reach out. Sharon was incredibly receptive to my needs and was quick to respond to my questions. The set up didn’t take long and we were ready to go rather quickly.

— Adam V.

In the first two weeks of Online Nutrition, I lost 15 lbs. In the next three weeks, I lost another 22 lbs. for a total of 37 lbs. in 5 weeks!

— David H.

I asked for online workouts because I wanted to start incorporating strength training into my workout routine but wasn't really sure how to figure out the details like whether to lift heavy weight with low reps or lighter weight with higher reps, how to structure the workout (total body vs splits), etc. After talking with Sharon, we opted for an upper body / lower body split.  Right now I'm trying to do each once a week, along with one day of Boot Camp and one day of MET class. I liked that we discussed my goals, what kind of equipment I wanted to use, and that the workouts contained some exercises that were new to me.  Sharon demonstrated the exercises to make sure I knew the proper form for each since I would be performing these on my own. I recommend online workouts to anyone who wants or needs a little bit of guidance in their "out of studio" workouts.  With the ability to customize it, in terms of your goals and equipment, you really can't go wrong.

— Brian C.

My wife and I asked for online workouts to follow while we were on a cruise. It was helpful to have a plan. Over a 10 day vacation, we used them 5 times. I liked that they gave us a goal of what to complete each time.

— Ed S.

The online workouts are easy-to-follow work outs that can be completed anywhere.  I asked for my workouts to incorporate resistance bands. I found them to be very compact, and easy to travel with.  This is a good solution for someone with limited time.  

— Amy G.

I began using online workouts because I could no longer fit Core Strength class into my schedule. I've been doing the online workouts for a couple of weeks and I use them at home, and also while traveling for long weekends. I asked for mine to be designed to use dumbbells and I work harder than I expected...which I love. It's a quality workout and worth the time to sneak to the basement for a half hour and sweat! The best thing about online workouts is the flexibility.

— Beth M.

Since beginning Online Fitness, I have more energy and I feel more confident with myself. I am definitely losing inches. These workouts are perfect for those who are more comfortable working out at home, or someone looking for workouts that challenge you. It was also perfect for vacation! I did it every other day. I took my weights with me and worked out on the beach! Very convenient and effective! I can't wait for my next set of workouts.

— Tara H.

Before working with Sharon, I was working out by myself at a local gym.  It worked well until my routine became boring and I lost my motivation.  I like the class setting with a great instructor. Now I feel empowered. I feel stronger. It is motivating to me to see others in the class kick butt and I want to be right there with them. My muscles are more defined than before.  With age my body is changing and I think this type of exercise has helped me to counteract some of those changes. I've learned to take time out of a hectic schedule to take care of myself…when mom is happy, everyone is happy.  Exercise helps me release all the frustration and stress of my day and makes me feel better. I'm also stronger – mentally and physically.  There are days that all I want to do is sit down and do nothing.  Having a place to go to exercise with a group of great women is very motivating. And I've realized that the more I exercise, the better I feel and the better I eat. When my schedule changed this Spring, I had to drop one of my twice weekly Boot Camp classes and I needed to fill in that gap. Online workouts were perfect because they are convenient to do when my time is limited.  I had felt like my upper body was weaker than the rest of my body, and we focused on that. My goal is to be able to do 15 regular push ups with great form. The resistance bands Sharon recommended are awesome.  There is such a variety of exercises you can do with them at home or traveling.

— Shelley L.

I asked for a online workouts because I was going to miss quite a few classes and while it would be very easy to just skip exercising, I didn't want to get out of the habit of working out. I've worked hard over the past year and I don't want to undo that. I know myself well enough to know that without these online workouts, I would just put off seriously working out. They are the best way to stay on track. I recommend these to others because if you are committed to working out, you don't want to go backwards. This is a great alternative those times you cannot get to your regular classes.

— Leisa F.

Since I received my online workouts, I feel confident that when I go to the gym I know what I am doing! I would recommend these to others because it definitely gives you a great workout, hitting the entire body.

— Julie S.

I did my online workout for the first time this morning - an upper body workout - and it was great, definitely something I wouldn't have done on my own. Tomorrow I hit my lower body!

— Paul K.

Thank you so much for putting my online workouts together. I've had a long week and I had zero desire to workout  today but knowing I had a plan made it easier to get my rear end in gear. The upper body workout was just what I needed. I feel great tonight!

— Julie M.

In my first 14 days as an online client, I lost 5 lbs. and 1" from my neck. In 8 weeks, I lost lost 18 lbs. and 5" - 1" from my neck, 2" from my hips, and 2" from my chest.

— Dave

After one month of online fitness and nutrition, I lost 5 lbs. and 3.5" - 1" in my chest, 1/2" in my hips, 1" in my waist, and 1" in my neck.

— Margo C.

I have only good things to say about my experience with Sharon as I trained for and completed the half marathon. The workouts were very challenging and got me prepared. She kept up with my progress diligently and made sure I was taking care after workouts as well. I especially liked how she kept me accountable via Facebook with humor and toughness.

— Jenny W.

I actually lost a couple pounds between Christmas and New Year's instead of gaining 5 - 10 and starting the new year even further away from "healthy" as I have in years past. I've recommended your online program to a couple friends and wouldn't hesitate to do so in the future. Thank you!

— Mindi B.

In 5 1/2 months of online coaching, I've lost 35 lbs. and a total of 19".

— Andy G.

In 12 weeks of online coaching, I've lost 15 lbs, 3.5" from my waist, 3" from my hips, 2" from my chest, 1" from my neck, more than 1/2" from each bicep, more than 1" from each thigh, and 1/2" from each calf. Clothes are continuing to get bigger, which makes me happy.

— Katie

I am 46 years old and I have played sports and figured that was a good workout but still never lost the weight. I was very hesitant to join Boot Camp. I figured with how heavy I was, I couldn’t do it. I was wrong. Don’t get me wrong, it was extremely hard. I thought I was having a heart attack on my first day. It did get better but with a lot of work. I feel so good about myself after each Boot Camp class. Every workout I feel is an accomplishment for me. I have lost 30 lbs. on Meal Plans and went from a size 22 to 18 but I would like to lose 30 more. My next goal is to lose the belly fat. My other goal is to be able to join Sharon’s Metabolic Explosion Training class. I am even thinking of trying to run in a small marathon at some point. The way I feel now compared to how I felt a year ago is what motivates me. I used to lose my breath playing my sports and even doing everyday work like cutting the grass but not anymore. It makes it all worthwhile when I haven’t seen someone in a year and they tell me I look great. That is a great motivator!! My friends have told me that I seem much happier since I have lost the weight. Sharon has been a great motivator to me and has always given me support. When I have struggled she has always talked to me and has sent me motivational emails. She doesn’t put up with my crap. I owe a lot to her. In the past, I had tried Diet Center, Nutri-system, Jenny Craig, Richard Simmons Deal a Meal, Weight Watchers, I tried Sensa, a couple of products I ordered off of the internet, I joined Golds Gym, Victory Fitness, many other diet centers that have gone out of business. I am not sure why they didn’t work. Maybe because I really wasn’t ready to make the commitment to lose the weight. I think the reason Boot Camp has been successful is because I saw results right away which made me more motivated to keep going. I didn’t see results with the other weight loss programs I tried and that is why I quit them. I started the Meal Plan in February and having a plan telling me what I need to eat each day made it much easier for me to lose the weight. The plan was very easy to follow and has helped me understand portion size. Before starting it, I always felt guilty for what I had eaten. I enjoyed eating it at the time but afterwards made me feel guilty. Portion size meant nothing to me. This Plan has shown me that food that is good for you can also taste good. It has helped me tremendously. I am in a routine now and I make everything ahead of time so it is ready the next day. No excuses. I feel good. I am learning that I don't need all that junk food to make me happy. I'm not as tired as I used to be. I feel a difference in my clothes and I don't have to take my heartburn medicine every day. I would recommend a Meal Plan to others because IT WORKS!!! I would and have recommended Sharon’s Boot Camp class to anyone. I can’t thank Sharon enough for sticking with me and helping me out when I needed it and even if I didn’t think I needed it. I still have a long road ahead of me and it isn’t going to be easy. Every day is a struggle but with Sharon’s support I know I will be able to accomplish my goals. I am glad she has stuck with me.

— Elsa B.

I started with online workouts because I was traveling for work and could not take regular classes. I feel a nice soreness each time I do it, and my clothes are fitting better. These online workouts are nice because you can do them at any time of the day or night.

— Kim L.

I asked for online workouts - one was a total body work out for when I go on vacation or am not able to make it to class. I also ordered the package of resistance bands Sharon suggested to go along with the workout!! Another workout was focused on core work because even though I do some core exercises while working out, I wanted a complete core workout that I can do at home a few days a week or incorporate into a weekly workout while on vacation! I would highly recommend online fitness to others because the information you need is RIGHT THERE, the only thing you have to do is the workout.  It is a great workout tool for those who may not be able to get out during a snow storm or who may have a conflict with the class they planned on attending. Instead, you have a structured workout - just do it!!!  It can't get any easier than that.  I really REALLY like the core workout and I look forward to getting the next one in another few weeks.

— Sue

Since I began the upper body and lower body online workouts, I feel humbled. lol I thought I was stronger than I really was until Sharon once again kicked my butt with these workouts! I am no doubt going to be stronger and healthier as I incorporate these programs into my marathon training. I recommend online workouts to others because they are easy to use and follow, from beginner to advanced, and from home gym to big box gym equipment.

— Agatha

Since beginning these online workouts, I feel like I have a better understanding of how to workout.

— Sam S.

After taking two sessions of Core Strength I wanted to continue the class but because of my schedule I could no longer do it so I asked Sharon for an online workout focusing on my core.  I’m so glad that I did this!!  I love the challenge the workout gives me, and because of its flexibility, I’ve been able to actually work out more.  Instead of just going to class one time a week, I’ve been able to complete the work out 2-3 times a week.  As a result, I’ve reached one of my goals – 10 V-ups in a row on a regular basis.  In the past I was lucky to get 5 or 6 in a row. I would recommend online workouts to anyone that has a busy schedule or doesn't think that they have time to exercise. Even if you can’t fit a complete workout in every time, you can at least find 15-20 minutes to do some of the program.

— Tamara

I’m 61 and have been working with Sharon for a couple of years. Exercise is important to me because my mother’s quality of life was severely compromised by heart disease during her later years so I have a genetic predisposition for heart disease, as well as high blood pressure. Being active and controlling my weight are important for me to prevent the heart disease that runs in my family. About two years ago, my friend told me about Sharon’s Boot Camp. I decided to try it and started going once a week. What I really like about Sharon’s training is that it is a total body workout…it is hard, but do-able at your personal best. After about 8 months, I added a Metabolic Explosion Training class. These are very effective workouts in a moderate amount of time. I can make myself finish, because each move is 40 seconds and Sharon really motivates you to finish. Before doing Sharon’s classes I was beginning to feel some discomfort in one of my knees and one of my shoulders. I was attributing these aches to “aging”. After 4 weeks of class, these discomforts went away – strengthening the muscles has been such a benefit. Because I enjoy strength training with weights, I have also had Sharon provides me with an effective online fitness program using hand weights and body weight. I do these 2 to 3 times a week at home. Since working with Sharon, I have more energy and stamina. My sleeping patterns have improved. I have even made Sharon’s brag board on several occasions. But I can honestly say that I cannot believe I can do a push up! In fact I can do 25 push ups at a time. I never thought I would see this day. In addition, I have maintained my health goals. About 3 years ago, the high blood pressure that runs in my family, hit me. With only a low dose anti-hypertension medication and consistent exercise and weight management, and a healthy diet, I have controlled my blood pressure. Also in the past year, I have reduced my overall cholesterol by 28 points. Now, I like that I am feeling good, having energy, sleeping well, and looking forward to the day. Sharon gives us very effective workouts in a moderate amount of time. She ensures that you perform the move to get the most out of the exercise. I love the variety. Sharon keeps it fun and is very motivational.

— Karen H.

After following Sharon's Meal Plan for a little while, I went out shopping yesterday for some things for Spring Break. I knew my shorts probably wouldn't fit from last summer (size 10) so when I went into the dressing room, I took in a 6 and an 8. To my surprise they were too big...I went out with a 4 and a BIG smile on my face. I had lost 10"! In the past I’ve done Jazzercise and walking.  These just did a little for me – no major changes.  I had lost some weight but wasn’t seeing the results I wanted to see.  After a summer trip, I saw a picture of me with my family and was mad at myself for letting my body/weight be as it was. So I signed up for Boot Camp with Sharon.  I still attend Boot Camp twice a week and Metabolic Explosion Training class twice a week!  I am also doing Meal Plans with Sharon. I didn’t realize how much I needed to eat to lose the weight!    So far I have lost about 22 pounds from when I started. I’ve gone from a size 10 to 4.  I can see a difference in my arms, legs, booty, and stomach. I have more energy, strength, and I feel good about how I look.  I have also met a lot of really nice people in the classes. Thinking back, when I joined Boot Camp, I thought this is going to kill me.  I could hardly move the next day!  BUT I did go back.  I did start to see the changes…my energy level went up, I felt stronger, I had compliments from my husband on how fit I looked, and I was losing weight! When I run into people who haven’t seen me in a while and they ask me if I’m still walking my 5 miles.  I tell them that I wasn’t seeing the results I wanted and moved on to Boot Camp and MET and that I’ve started eating healthier on the Meal Plan. I wish I had done it earlier! If someone is having trouble committing or in need of accountability, I would tell you to just do it.  You aren’t going to know if it’s for you unless you try. Yes, it may be hard in the beginning, but it gets better. Not because it gets easier…your body will get stronger and you will have more energy.   AND after you see the results…you’ll be hooked! Sharon is committed to help her clients succeed.  She gives me the support I need when I need it, and she works with me on my crazy schedules to make it work for me.  She always challenges me to do more to make my body stronger and better. Thank you, Sharon, for all the support you’ve given me to help me to continue to reach my goal.

— Angie M.