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Current 12-week coaching programs

Hey there! Have you always wanted to find a lifestyle that helped you achieve weight loss and still allowed you to eat foods you love? I provide women with the 3 necessary tools to help shed pounds & inches while creating lasting change.

My mission is to help educate, empower and support women in creating their strength; to ultimately feel good in their own skin by building daily habits, while eating foods they love!

The mindset in which you approach your health and fitness is key to success, so building your positive habits and implementing new self-beliefs is a game changer. Change your daily habits, change your life!

Nutrition

This is for the woman who:

  • Already has a stimulating, progressive and solid fitness routine to help challenge her enough to meet her goals and needs assistance with nailing down her nutrition.
  • Has tried every fad diet in the book and is looking for something that is based in science, teachING her the nutrition facts behind food and how it is used as fuel for our bodies.
  • is ready to take control of her choices, understand her body’s needs and not need to rely on outside sources (IE “diet pills”, excess cardio, minimal calories etc.) to lose weight effectively.

What is included:

  • In depth consultation to set up your customized plan.
  • Welcome packet, explanation and demonstration videos, and PDF’s that go over what macronutrients are, how to set up your daily plan for success, grocery lists to help with ideas, easy recipes to get you started.
  • Custom nutrition goal that may be changed as necessary over the course of the 12 weeks dependent on the check in factors.
  • Weekly Zoom call video check ins. My programs are hands on accountability and guidance based.
  • Availability throughout each day to answer any questions or concerns you may have as they come up throughout the week.
  • My travel e-book to help with making healthy choices a part of your lifestyle, at or away from home.
  • Educational information provided throughout our 12 weeks together to enhance your understanding of weight loss.
  • Habit forming strategies and tools to help evolve in every aspect of your life-not just nutrition and fitness; it all comes together to create the best version of YOU.

Nutrition + Training

This is for the woman who:

  • Has tried every fad diet in the book and is looking for something that is based in science and will teach her the nutrition facts behind food and how it is used as fuel for our bodies.
  • Is ready to take control of her choices, understand her body’s needs and not need to rely on outside sources (IE “diet pills”, excess cardio, minimal calories etc.) to lose weight effectively.
  • Who has dabbled with workouts but needs structure, accountability, the stimulus needed in order to progress month after month and custom movements based on her history.

What is included:

  • In depth consultation to set up your customized plan.
  • Welcome packet, explanation and demonstration videos, and PDF’s that go over what macronutrients are, how to set up your daily plan for success, grocery lists to help with ideas, easy recipes to get you started.
  • Custom nutrition goal that may be changed as necessary over the course of the 12 weeks dependent on the check in factors.
  • Weekly Zoom call video check ins. My programs are hands on accountability and guidance based.
  • Availability throughout each day to answer any questions or concerns you may have as they come up throughout the week.
  • My travel e-book to help with making healthy choices a part of your lifestyle, at or away from home.
  • Educational information provided throughout our 12 weeks together to enhance your understanding of weight loss.
  • Habit forming strategies and tools to help evolve in every aspect of your life-not just nutrition and fitness; it all comes together to create the best version of YOU.
  • Multiple phases of workout plans meeting you where you are currently at. These are resistance training programs via bands, cables, machines or free weights. If a gym program is chosen, you will get access to a designated (free) app that you download to your phone and I create and plug in your workouts right there for you! On the app you can track your weights used, check in every time you’re there and see 30 second videos on CORRECT form for a movement. I specifically chose to work with this app for these benefits, since having correct form is incredibly essential to making progress and avoiding injury.
  • Customized cardio plan
What My Clients Think
  1. What was an obstacle that would have prevented you from investing in this program? (money, time, bad experiences in the past, etc.)

    When I was looking for a new fitness and health routine I wasn’t looking for someone who gives you a workout plan and meal ideas and that’s it. In the past I’ve had personal trainers that would just give me a workout and basically just follow me around the gym. It was like having a gym partner but they don’t do the workouts with you. I wasn’t looking for another person to stand next to me as I try to change my lifestyle. When I looked into Cait’s program I noticed it wasn’t just a focus on workouts or meals, it was a total mind and body concept.

  2. What information, ah-ha/lightbulb moments, substance/processes and other results have you received during our time together?

    I’ve learned that it’s ok to admit you’re failing or things aren’t going the way you’d like them to. The weekly reflections and check ins allowed me to evaluate how I did that week and note things I did great and not so great. It is critically important to no only congratulate yourself for doing good but also give yourself an honest assessment on how you did for yourself.

    Cait emphasizes that this journey isn’t a quick fix, it’s a lifestyle and that really helped me along the way and now. She is very open about taking the time for yourself and to focus on other factors that make you feel amazing overall, not just success in the gym.

  3. What results did you achieve, both visible and invisible (i.e feeling more confident, fitting into clothes better, losing X lbs or inches, feeling more comfortable working out etc.)

    I achieved confidence in myself again that I’ve got this. For me, I was looking to get back into a workout routine but also learn things along the way. Learning what nutrition goes into my body was great for me because I never actually looked at my macros. I got my routine lifestyle back that I personally love so much. I’ve noticed that I’m more organized overall now that I’m back on a workout and nutrition regimen.

  4. How has the program changed your relationship with food? Feel free to give examples!

    I am so much more aware of what I’m eating and the health benefits of them. Before I tracked my macros, I thought my diet was fairly healthy however, when I started tracking I noticed the other little things like actual portion sizes and it also helped prevent grazing because I was aware of what I was consuming, no longer mindlessly eating. Additionally, I’ve learned how to fit in treats within my macros so I don’t feel like I’m missing out on things. Finding the balance was HUGE for me and Cait is so great at guiding you along the way.

  5. What did you learn in the program that you find especially helpful?

    I cannot stress enough the emphasis Cait has on mental health. Just getting yourself to journal or reflect on certain things throughout the week make a huge life change on perspective and how you’re feeling overall. This is one thing I’ve never seen in a training program and I found it very important to work on my mental health as well because even if I got my “dream body”, I really wouldn’t be complete if my mind wasn’t right.

  6. Anything else you’d like to share?

    Cait is AMAZING to work with. The community she’s created on facebook and also the lovely videos she posts on insta help keep you on track. The weekly video chats were great to recap the week and discuss the upcoming week’s goals. The one on one dedication is the best I’ve ever received from any program.

Megan S.
  1. What was an obstacle that would have prevented you from investing in this program? (money, time, bad experiences in the past, etc.)

    I think the biggest obstacle for me was previous bad experiences. But from the very first phone call I could tell that you would be much more hands-on and involved than my previous coach, so I was over those fears very quickly!

  2. What information, ah-ha/lightbulb moments, substance/processes and other results have you received during our time together?

    My mindset has done a complete 180 from where I started. I feel this came through your insights and information/encouragement you provided, but it mostly from the questions you asked that caused me to really dig deep and soul search. I feel like I am in a much more balanced place mentally regarding food and workouts.

  3. What did you love most about the program?

    How involved you were. I always felt so comfortable with reaching out to you with questions and mid week victories. I truly felt that you were invested in my program. It was so much more than a weekly progress check in, workout split and macro adjustments. You were encouraging and straight forward. I also really appreciated all of the information and tools your provided us.

  4. What results did you achieve, both visible and invisible (i.e feeling more confident, fitting into clothes better, losing X lbs or inches, feeling more comfortable working out etc.)

    I have absolutely lost pounds and inches, but most importantly I gained visible muscle definition! I also gained a new confidence in my body.

  5. How has the program changed your relationship with food? Feel free to give examples!

    Hi, my name is Megan and I EAT CARBS NOW. We completely turned my diet around and I am so happy with the way I eat now. It has taken a long time to shift my mindset around carb intake but I feel like I have made tremendous progress on my relationship with food in general. I’m also a lot less strict with my eating than I used to be. I really feel like I can live my life while also working toward fitness goals. I used to feel like I could only do one or the other.

  6. What did you learn in the program that you find especially helpful?

    Not only did you provide workouts and macro splits, but you also gave us information on the WHY it works. Explaining how each piece of the puzzle works for your body and how to make it all come together. I feel like I learned so much about a balanced fitness lifestyle and I feel really comfortable and prepared to continue my progress on my own.

  7. Anything else you’d like to share?

    I cannot thank you enough, Cait. You have helped me change my life. I am a happier, healthier, thinner, more muscular person because of the program you have built.

Megan G.
  1. What was an obstacle that would have prevented you from investing in this program? (money, time, bad experiences in the past, etc.)

    Honestly, anything that could have been an obstacle ended up being one. Financially, I wasn’t exactly in a place to spend money on this program. I was nervous that it wouldn’t be worth it and that just like every other time, I would just gain the weight right back. I think the biggest obstacle though was fear. Fear of failure, fear of thinking I wouldn’t be able to stick to it, fear of the thought of somehow finding/making time for workouts and meal prep and working around my night shift schedule. In the past, all of these things have stopped me or deterred me, but this time I worked through each of them and made a new normal. New habits have formed – just because something looks like it’s in the way doesn’t mean it has to be!

  2. What information, ah-ha/lightbulb moments, substance/processes and other results have you received during our time together?

    There is no food that is “off limits” or “bad”! That’s a big one for me, especially hearing over and over again how so many things are “so bad” or “so good” for you when in reality it all comes down to what its composed of and how much of it you eat. Another big thing for me was the overall process of slow and gradual change – that lead to the results that I wanted and I have kept the weight off – you don’t lose it all overnight and it doesn’t just come back overnight either!

  3. What did you love most about the program?

    I could eat whatever I wanted! I still had to hit my macros (obviously) but the fact that I could eat things that I like and enjoy instead of feeling “forced” to eat only a few certain things was so amazing! I also love how individualized it is. Nothing is one size fits all, and whether it was my macros that needed adjusting or my workouts, you always helped tweak it to whatever it needed to be in order for it to work for me! I so appreciated that! A perfect example of this was when I was struggling eating a full days worth of macros after I worked a night shift but didn’t work the next night and was trying to flip back to a day schedule – I just struggled getting in all my macros, especially protein! You were so supportive and helpful in changing my macros so I could have lower macros on those “shorter days” and a little bit more on my “longer days”!

  4. What results did you achieve, both visible and invisible (i.e feeling more confident, fitting into clothes better, losing X lbs or inches, feeling more comfortable working out etc.)

    Over my 12 weeks, I saw changes just about everywhere on my body. At first it was hard to see, but week after week comparing pictures, especially to the very first picture I took, I slowly started to see changes. My face started to thin out, I saw a decrease in my stomach/waist, my arms were starting to look more toned, you could see my collar bones starting to pop out a little more! There were so many little things week after week, and after 12 weeks my first picture and last picture side by side – I was truly shocked. I saw a whole new body! Overall, I lost about 16 pounds, and at least a few inches off my waist. Another thing I could see from the pictures, but also could feel was how much happier I felt and looked. That first picture was hard to take, and I didn’t feel good about it. But week after week I feel like my smile was more and more genuine, because I was seeing change and was making progress. I was proud of myself for sticking to this, and was so happy from seeing change all the while eating what I want! I also feel like I gained so much confidence in my body and what I’m capable of. Not only do I feel more confident in my skin, I feel more confident in the gym. I have learned so many exercises and don’t care what people think of me or what I look like at the gym! I’m there for me and no one else.

  5. How has the program changed your relationship with food? Feel free to give examples!

    I have SO much better of a relationship with food since working with you. Taking away guilt for enjoying something that I love (such as ice cream, wine, beer, chocolate) has been so huge – but also learning to have balance and discipline as well when it comes to those things. I have also learned how to balance out my day – so if I know we are having burgers for dinner, I can plan the earlier part of my day to make sure I don’t go over on my fats and get in my protein! Protein has been a true game changer for me as well. At the beginning I really struggled to get in my protein, but just like you said, now I can’t imagine eating less of it! It keeps me feeling fuller for so much longer! Another thing that I learned is portion sizes. It’s so easy to grab a spoon and some peanut butter, but when you truly measure/weigh it out, its shocking the difference in the amount of fat you could be eating without knowing it. With that being said, I have learned to know what is “worth it” to me that day, and understanding I just can’t have all the fatty foods I want in the same day – again balance!

  6. What did you learn in the program that you find especially helpful?

    I learned a lot while tracking macros – from the actual tracking and weighing out to knowing what I need to meet my macros each day. It was frustrating/time consuming at the beginning, but week after week it got easier and quicker. I also learned how to calculate my macros myself – both while being in a deficit and during a reverse diet. This is so helpful to learn how to do – because now I can do it on my own and continue to do so based on my weight. I learned a ton of new exercises in the gym – so many of which I was either intimidated by or just didn’t know I was capable of before this.

  7. Anything else you’d like to share?

    Cait – you were so incredibly helpful and saying thank you will never be enough! Not only have you helped me lose weight and change my body, but you have given me the ability to continue to be the best version of myself. I now have the knowledge and tools to continue tracking my macros and lifting weights. You were so flexible and adapted to my needs and requests! You are always so open and honest, and have shared so many tips and tricks you have learned along the way, which have all been so helpful! You were always so quick to answering questions – whether it was figuring out what/how to eat out at a restaurant or sending me encouraging texts and checking in on me. You were so supportive and patient and I just can’t say enough good things! Thank you for empowering me to become the best version of myself!

Lydia M.

 

  1. What was an obstacle that would have prevented you from investing in this program? (money, time, bad experiences in the past, etc.)
    • I am happy there was a payment plan option or I would not have been able to start at that time.
  2. What information, ah-ha/lightbulb moments, substance/processes and other results have you received during our time together?
    • My view and society’s view on CARBS! Wow. Not that I have received some education on carbs, proteins and fats, it is amazing how many women and men view carbs as such a negative thing. I constantly hear my coworkers and friends saying, “ugh I can’t have any carbs today” and I just want to reply “but you just ate that apple? Did you know fruits and veggies are carbs!?” My outlook on food has definitely changed the last twelve weeks. I have realized that I do not have to go on a strict “diet” to lose weight. Having a balanced life and eating healthier options is not a chore for me anymore and just a part of my daily routine.
  3. What did you love most about the program?
    • The fact that you teach about BALANCE. You hear about it a lot, but it was so great to learn how I can change my eating habits, learn more about nutrition and lose weight/feel better about myself. I liked that I never felt like I was on a diet. I was making healthier life choices mentally and physically. I was speaking to myself more positively, reminding myself why I was making changes.
  4. What results did you achieve, both visible and invisible (i.e feeling more confident, fitting into clothes better, losing X lbs or inches, feeling more comfortable working out etc.)
    • Losing inches and some weight was definitely an achievement. I will say the biggest achievement was the confidence I gained in myself. No, I’m not exactly where I want to be physically but my journey does not end at the end of our time together. I will take the knowledge you gave me for the rest of my life and I truly appreciate that.
  5. How has the program changed your relationship with food? Feel free to give examples!
    • See above! Big change with my views on food. I learned how to not let one bad choice ruin a whole day, or a whole week or weekend. I learned that I am not a failure if I eat that piece of pizza or am too tired to get to that workout.
  6. What did you learn in the program that you find especially helpful?
    • Macros! How eating can change your body composition. I was previously eating very high fat and carbs, not enough protein. By eating more protein it has changed my energy levels and body composition.
  7. Anything else you’d like to share 😊
    • Just that you are amazing! Thank you for everything you did for me along this journey. I am grateful for you and am so glad that you have remained open even after our journey ended together. I didn’t get kicked out of the group! Haha. You genuinely care about your clients and there are not enough people like you out there. It is very easy to get scammed, especially with online training. Although you weren’t in my city, it felt like you were. Keep kickin ass! I will gladly refer and recommend you to anyone who is looking to make a lifestyle UPGRADE!

 

Kristin G
A little something about me....

I am a nutrition and active-lifestyle weight-loss coach, certified Fitness Nutrition Specialist through the National Academy of Sports Medicine, and Registered Nurse in the field of oncology. I have a passion for connecting with others and allowing them to see things in themselves they had never noticed before. Sometimes it takes an outside perspective to shine light on the path you’re needing to take!

Growing up, I was never an athlete and did not give too much thought about my overall health and fitness. Once in college, I started to dabble in the gym but my nutrition was always changing. Over the past few years I have hired coaches and mentors, completed national courses, and also become self educated on the concept of “flexible dieting” also known as “macronutrients”-fuel for your body.

I have been in the nursing field for 5 years but felt moved to start my own business coaching, for women who are searching for something that can sometimes seem so elusive.

I am truly a wanderlust at heart and have been lucky enough to have seen many places around the world with my absolutely amazing husband, Kevin. I will never stop advocating for women to create their own strength, because each one of us is more powerful than we could ever imagine. I can’t wait to get to know you more!

Consult with Cait

@evolving.with.cait.hoyler

FAQs

Do you work with clients who have never tracked macros before and need to learn?

YES! I teach you what macros are, why they are beneficial to you when losing weight and how it differs from counting calories alone. My programs are for women are who open to trying a new technique to learn a sustainable way of weight loss.

Is food tracking required for your programs?

Yes, as I feel it is imperative to understand what and how much you are putting into your body to determine your body’s current needs. You can’t change what you don’t understand! Tracking gives you information about the food itself, instead of just a calorie number.

Is tracking macros better than just tracking calories?

I will not say that it is “better” for the general population, BUT for women who are trying to change their body composition, it is a more useful tool to assist you in understanding how many carbs/fats/proteins your body needs to perform optimally for your goals.

Are meal plans provided?

No. I do not believe in meal plans, as they do not set you up for long term success, only short term changes. I give you macronutrient numbers to work up to daily. You can fill those numbers with ANY food you want as long as they fall within the numbers I calculate for you based on a variety of factors. Also, only Registered DIETICIANS are legally allowed to provide specific meal plans for a client. As a registered NURSE and certified fitness nutrition specialist I have a wide understanding of the nutrition needs of someone but only registered dieticians are allowed to prescribe meal plans.

Do you work with vegans/vegetarians/gluten free/paleo?

Yes! Tracking macros is a concept to understand the nutrition behind food, no meal plans are involved (just guidelines and sample ideas!) so that you truly enjoy what you are eating daily. Since you can fill your custom macros with any type of food, I work with whatever preferences you may have.

What if I need help on a day that is not a check in day?

No worries, that is the beauty of having a digital weight loss coach! I am available via text daily during my business hours if you need assistance with choosing what to eat at date night later in the week, want to share a breakthrough that you had or need some reassurance. I truly love to see my clients succeed and am here for you during your victories AND your struggles.

Do you make your clients cut out caffeine/alcohol/chocolate/X/Y or Z?

No! A concept known as the “80/20” rule has provided so much freedom for myself and my clients. This essentially means that 80% of your daily intake comes from nutritious foods (fruits, vegetables, meats) and the other 20% is what I consider “soul food”, aka a serving of chocolate, a glass of wine, beer or mixed drink or anything else that you love. When you cut out certain things, your brain wants to ultimately focus on that, so what you “can’t have” is something that you think about daily. This leads to unhealthy relationships with food and causes people to abandon healthy eating patterns. Moderation is key.

Fit & Fun Travel Guide

Traveling Made Easy E-book!

A comprehensive guide of nutrition tips of navigating restaurants, fast food chains, road trips, and healthier alcohol and coffee options. Together with hotel workouts including photos, HIIT workouts, and more to help ensure and fit and fun trip!

Purchase now!
The Ultimate DIY Macro Guide

Your guide to macros is HERE!

I am SO EXCITED because after years of putting all of my certifications, education, research and experience as a coach with hundreds of women together, my DIY Everything guide to macros is HERE!

Purchase now!
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