Eliza Katoa

Beginner Program P1

Beginner Program P1

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Welcome to the Beginners Program Part 1. If you're new to the gym or wanting to get back into a consistent workout regimen after taking some time off, this program is great for you. You will learn foundational lifts and movements that will help you improve overall fitness level, increase strength, endurance and lean muscle mass. The workouts you will follow will push you outside of your comfort zone and change your physique. This program is all about progressive overload meaning we are challenging the body and musculoskeletal system to get stronger through a gradual increase of reps, weight, and/or frequency of lifts in our workouts.

Goal:
Strength
Bodybuilding, HIIT
6 weeks program
Level:
Beginner
Goal:
Strength
Bodybuilding, HIIT
6 weeks program
Level:
Beginner

Workouts

Full body workout- Beginners program P1
Full body workout- Beginners program P1
4.9
77
Strength, Gym, Full Body
Welcome to the beginners p1 program!
Welcome to the beginners p1 program!
4.9
10
Push workout- Beginners program P1
Push workout- Beginners program P1
4.8
26
Arms, Chest, Strength, Upper Body
 Leg workout- Beginners program P1
Leg workout- Beginners program P1
5.0
25
Lower Body, Strength, Legs, Glutes
Pull workout-  Beginners program P1
Pull workout- Beginners program P1
5.0
20
Gym, Upper Body, Back, Strength
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
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About Eliza Katoa

Online personal trainer

Hey, I’m Eliza Katoa! Thank you for being here! I’m a mom, wife, certified personal trainer, entrepreneur, and one of seven kids. I’m obsessed with all things fitness, lazy beach vacations, family time, sushi, and homemade hamburgers. I’m so happy you’re here! My mission is to help you find joy and empowerment in your fitness journey. I believe in you, but it all starts with believing in yourself. Believing that you can overcome self-doubt and embrace a lifestyle of healthy habits that will create long-lasting confidence and fulfillment. 
 I created the Katoa Fitness app to foster a community of people actively pursuing their personal best. Having guided thousands of women and men through their respective health journeys, nothing is more fulfilling than clients stepping into their power and changing their lives.  My love for working out was born in my early morning team workouts in college. I had the amazing opportunity to play D1 PAC-12 volleyball. As a college athelte, I had access to an incredible team that consisted of a strength coach, physical therapist, trainer, dietician, sports scientist and sports psychologist who inspired me to get into the health and fitness industry. They helped me realize that health is about more than just working out. It’s about being balanced physically, mentally, emotional and spiritually. I graduated and began my career working for two different gyms doing 1-on-1 and group training. I decided to start my own group training business, Katoa Fitness. From there, I trained hundreds of inspiring people and learned so much as a trainer. There’s no question that the most fulfilling thing I get to witness each day is seeing my clients push past self doubt and work towards becoming the best and healthiest version of themselves. Making the decision to work towards a healthier you is hard, but here you are. I’d love to be part of your journey. All you have to do is step into your power and we can make it happen, together!

Frequently asked questions

What are the goals of this program?
You will learn foundational lifts and movements that will help you improve overall fitness level, increase strength, endurance and lean muscle mass. The workouts you will follow will push you outside of your comfort zone and change your physique. This program is all about progressive overload meaning we are challenging the body and musculoskeletal system to get stronger through a gradual increase of reps, weight, and/or frequency of lifts in our workouts.
What do I need to participate?
You need a gym membership that has standard workout equipment. Specifically, a variety of equipment including dumbbells, machines, cables, booty bands and resistance bands.
What’s the schedule?
Each week you will have one full body, one push workout, one leg day, and one pull workout. You also have an optional cardio workout but you can choose to rest if you need it. Make sure to take a full rest day each week and take time to stretch and foam to help your body recover. This program is 6 weeks long. Weeks 1-3, will be the same workouts but reps and sets will vary. Weeks 4-6, will be the same workouts but reps and sets will vary.We have the same workouts for three weeks in a row because the brain and the body take time and intentional practice to develop a new movement pattern. So the goal is to get more proficient at an exercise (improve technique and form) and increase the weight, to see significant changes in your strength and your body. Tempo is important; meaning you don't need to rush through your reps. Take your time and let those muscles feel the tension for best results. My challenge to you is to lift heavy while maintaining good form. Here's a good indicator to help you know if you're lifting enough. If you have 10 reps of bicep curls and you get to rep 5 or 6 and you don't feel challenged at all, then you're not lifting heavy enough. Those last 3-4 reps should be challenging to finish. So lift heavy but don't compromise your form. Don't be afraid to slow the rep so you can focus on better technique and form.
How long will each workout take me?
Most of the workouts will take you 45-60 minutes but will vary based on how much rest you're taking between exercises and how quickly you move through your sets. Feel free to modify workouts if you're short on time. You can always do less sets and reps. Focus on quality over quantity.
After completing this program, what program should I do next?
Once you complete these six weeks, I recommend you move on to the Beginner Program Part 2. You have another killer 6 weeks that will continually push you and help you crush those fitness goals. Push yourself and your limits over the next couple weeks. Building consistency takes time. Keep showing up for yourself and your health every single week and I promise amazing things will happen.

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