Your body has changed. Your strategy should too.
Nutrition-forward coaching supported by intelligent strength training—designed for midlife metabolism and long-term results.
Your body has changed. Your strategy should too.
Nutrition-forward coaching supported by intelligent strength training—designed for midlife metabolism and long-term results.
Your body has changed. Your strategy should too.
Nutrition-forward coaching supported by intelligent strength training—designed for midlife metabolism and long-term results.
Your body has changed. Your strategy should too.
Nutrition-forward coaching supported by intelligent strength training—designed for midlife metabolism and long-term results.
Coaching designed for the body you're in now.
You are not a template — and your coaching shouldn’t be either. I work with women whose bodies have changed and need a smarter, more responsive approach to training and nutrition. This isn’t about doing more. It’s about doing what actually works — based on how you eat, move, sleep, recover, and respond. Every plan is built intentionally, adjusted thoughtfully, and designed to support long-term results, not short-term burnout.
My Plans
CRUSH !T Coaching: Strategy Membership
Your body has changed. Your strategy should, too. The Strategy Membership was designed for women who want more than recipes and workouts, but don't need a full coaching intensive. This membership combines the tools, resources, education, and support found inside the VAULT with personalized guidance through twice-monthly Strategy Sessions with Coach Cathy. Whether your goal is fat loss, strength, consistency, improved body composition, or simply learning how to navigate midlife without starting over every Monday, this membership provides the structure and support to help you stay on track.
✓ Two Private 15-Minute Strategy Sessions Each Month with Coach Cathy.
These one-on-one sessions are designed to help you stay focused, troubleshoot challenges, and make strategic adjustments before small obstacles become major setbacks.
Topics may include:
Nutrition and meal planning
Protein and calorie targets
Fat loss plateaus
Strength training questions
Accountability and consistency
Dining out and travel strategies
Goal setting and progress reviews
Midlife body composition challenges
✓ Full VAULT Access
Recipe Library
Workout Library
Educational VAULT Drops
Metabolic Truce™ Survival Guide Series
Seasonal Challenges
New content added regularly
✓ Full FitBudd App Access
Use the app to:
Access workouts and programs
Plan meals
Track activity
Log workouts
Monitor progress
Track measurements
Set reminders
Set goals
Message Coach Cathy directly through the app
$97
for 1 month
CRUSH !T Coaching: The VAULT Membership
The Metabolic Truce™ VAULT is a monthly self-guided membership designed for women seeking access to workouts, recipes, challenges, VAULT Drops, and educational resources that support a more intentional approach to nutrition, training, recovery, and long-term body composition goals. Your membership includes access to the FitBudd app, where you'll explore an ever-growing collection of recipes, workouts, educational content, and challenges designed specifically for midlife women. New content is added regularly, giving you practical tools and strategies to support your goals without restrictive diets, complicated meal plans, or all-or-nothing thinking. IMPORTANT NOTE The VAULT Membership is a self-guided membership and does not include individualized coaching, private messaging, Strategy Sessions, progress reviews, custom programming, or personalized nutrition guidance. Members seeking additional accountability and support may upgrade to the Strategy Membership.
✓ Full VAULT Access includes:
Recipe Library
Workout Library
Educational VAULT Drops
Metabolic Truce™ Survival Guide Series
Seasonal Challenges
New content added regularly
✓ Full FitBudd App Access
Use the app to:
Access workouts and programs
Plan meals
Track activity
Log workouts
Monitor progress
Track measurements
Set reminders
Set goals
Message Coach Cathy directly through the app
VAULT CONTENT:
Recipe Library: Protein-forward recipes designed to support fat loss, muscle retention, strength, recovery, and long-term metabolic health.
Workout Library: Strength training, mobility, conditioning, walking programs, core training, and seasonal challenges designed specifically for midlife women.
Educational VAULT Drops: Short, practical lessons covering topics such as:
Mental Conditioning, Nutrition Strategy, Hormones & Metabolism, Energy Expenditure & Movement, Body Composition Science, Recovery & Regulation.
Metabolic Truce™ Survival Guide Series: Real-life strategies for navigating restaurants, travel, holidays, social events, airports, coffee shops, and everyday situations without feeling like you're constantly "starting over."
$29
Monthly
CRUSH !T Coaching Lower Body Sculpt Bands
Cheetah print… because basic bands were never really your personality anyway. 🐆 These lower-body resistance bands are designed to increase glute activation, muscular tension, and lower-body intensity, whether you’re training at home, in the gym, or traveling. Perfect for: • Squats • Bridges and hip thrusts • Lunges • Lateral walks • Glute activation work • Lower body finishers. Cute enough to love. Brutal enough to work. 🔥
Set Includes:
3 resistance levels: Light, Medium, and Heavy
Breathable mesh carrying bag for easy storage and travel
Soft fabric bands designed for lower body training and activation work.
$19
for 1 day
CRUSH !T Coaching: The Metabolic Truce™ Meal Planning
The Metabolic Truce™ Meal Planning is the structured nutritional foundation of the Metabolic Truce™ Method. Over four weeks, it restores protein rhythm, stabilizes hunger, and supports sustainable fat loss through tier-based calorie placement and consistent nutritional structure. It is designed specifically for midlife women who want clarity — not chaos. This is a metabolic foundation, not individualized one-on-one coaching with high-touch accountability or weekly macro recalculations. If you are seeking a personalized strategy and ongoing adjustments, the Metabolic Truce™ Intensive is available separately.
Tier-based calorie placement ranging from 1400–2000 calories, with protein-forward macro structure designed to support muscle retention, stabilize hunger, and drive sustainable fat loss, assigned based on activity level, body composition, and dieting history.
A structured 7-day meal template designed to be repeated over 4 weeks to build metabolic rhythm and consistency.
4 weeks of access to the private Metabolic Truce™ Vault, covering cortisol regulation, protein rhythm, hunger signaling, and midlife metabolism.
4 weeks of access to the private Metabolic Truce™ Recipe Library.
App access for the full 4-week foundation.
After enrollment, you will complete a private placement form so that your calorie tier can be assigned intentionally. Please allow 24–48 hours for placement and plan activation inside the app.
Access to the Vault and Recipe Library concludes at the end of your 4-week foundation.
If you would like continued access to ongoing Vault drops, recipe additions, and future program expansions, you will have the option to continue inside the Metabolic Truce™ Membership ($29/month) following your 4-week plan.
$259
for 4 weeks
CRUSH !T Coaching: The Metabolic Truce™ Inner Circle
Exclusive Access for Previous Intensive Clients Only. You’ve already done the work—now we protect it. The Metabolic Truce™ Inner Circle is reserved exclusively for clients who have completed the Metabolic Truce™ Intensive. This is a structured 4-week continuation designed to refine, reinforce, and build on the results you’ve already created. You’ll stay supported, accountable, and moving forward without having to rebuild your entire plan. The focus is stability, consistency, and small strategic adjustments when needed—so you maintain momentum and avoid slipping back into old patterns.
4-week structured continuation inside the app.
4-15-minute weekly check-ins (4 total over 4 weeks).
One meal plan and one workout plan adjustment if needed.
Continued access to your existing plan, resources, workout challenges, and The Metabolic Truce™ Vault materials.
In-app messaging support (Monday–Friday, 24-hour response window).
Ongoing accountability and expert oversight to maintain results.
$197
for 4 weeks
CRUSH !T Coaching: The Metabolic Truce™ Strength Training Protocol
The Metabolic Truce™ Strength Protocol is an 8-week strategic strength training plan designed for women who are tired of piecing workouts together from random reels, hopping from program to program, and wondering why their body composition is not changing despite “working out.” This is not bootcamp chaos, influencer fluff, or a sweat-until-you-collapse approach to fitness. This is structured, progressive resistance training designed to help you build muscle, improve body composition, increase strength, and train with purpose instead of randomness. Whether your goal is to improve muscle tone, build strength, increase confidence in the gym, or create a more intentional training structure in midlife, this program removes the guesswork and gives your body a repeatable signal it can adapt to. This program focuses specifically on strength training progression and execution and does not include individualized nutrition coaching, macro coaching, or meal planning.
Customized 8-week progressive strength training program.
Structured training split designed around your goals, experience level, and training environment (home or gym).
Gym-based OR home-based programming, depending on your available equipment.
Access to the Fitbudd Exercise demo library inside the app.
Strategic cardio recommendations and movement targets.
4 live 30-minute Training Calibration Calls focused on progression, recovery, performance, and exercise execution.
4 weekly Training Calibration Questionnaires for ongoing progression monitoring and program adjustments.
Training adjustments and exercise modifications as needed throughout the program.
Limited in-app messaging support Monday–Friday for training-related questions only, with a 24-hour response window.
Access to the Metabolic Truce™ Vault educational resources during the program.
$349
for 8 weeksCathy Serif
Metabolic Nutrition & Fitness Coach
When it comes to health and fitness, I lead by example and believe sustainability matters more than intensity. After years of coaching women through changing bodies and busy lives, I’ve learned this: there will always be another 12-week program, another 30-day challenge, another so-called “transformation.” But what happens when those things end? Building a healthy relationship with food and fitness is a lifestyle choice — not a one-night stand. When I work with clients, we build from the ground up, focusing on nutrition, strength, and habits that support long-term metabolic health instead of quick fixes. This is coaching for women who want to feel capable, strong, and confident in their bodies — not constantly starting over.
What working together actually looks like...
Weekly Coaching Calls
Connect with me through scheduled video check-ins to review progress, troubleshoot challenges, and refine your strategy. These calls are where coaching happens—not just accountability, but clarity and direction.
Progress & Pattern Tracking
We track what actually matters—training consistency, recovery, nutrition habits, and trends over time. This helps us spot patterns, make smart adjustments, and keep progress moving without burnout.
Activity & Recovery Insights
If you use a wearable, we can integrate activity data to better understand. movement, recovery, and overall workload—supporting smarter training decisions without obsessing over numbers.
Weekly Feedback & Adjustments
Each week, you'll submit feedback that guides refinements to your plan. Strength training, cardio, and nutrition guidance evolve based on how your body responds—not a preset schedule.
Nutrition-Forward Guidance
You'll receive realistic, flexible nutrition guidance that supports fat loss, muscle retention, and metabolic health—without meal kits, supplements, or rigid food rules.
Strength-Focused Training Plans
Your workouts are built around intelligent strength training, strategic cardio conditioning, and sustainability—designed to support muscle, metabolism, and long-term results.
Frequently Asked Questions
Who is this coaching best suited for?
This coaching is best suited for women who feel like they’ve been doing “all the right things” but aren’t seeing the results they expect. Many of my clients are already exercising regularly and eating relatively well, yet still struggle with stubborn fat loss, plateaus, or a body that no longer responds the way it used to. If you’re looking for a more strategic, personalized approach that works with your physiology instead of against it, you’re in the right place.
Who is this program NOT for?
This program may not be right for you if you're looking for: — Quick fixes, extreme dieting, or a one-size-fits-all approach. — If you’re not open to structure, consistency, and making thoughtful adjustments over time, this likely won’t be the right fit. — The work we do here is intentional, data-driven, and designed for long-term results—not shortcuts.
Is this program right for me if I'm already active?
Yes—and in many cases, those are the clients who benefit the most. If you’re already working out consistently but not seeing changes in body composition, it’s often a sign that your nutrition, recovery, or overall strategy needs refinement. This is where a more precise, individualized approach makes all the difference.
What are the different ways to work with you?
All programs are offered under the CRUSH !T Coaching framework—a structured, physiology-based approach to training and nutrition—with current offerings designed to meet you at different levels of support: — The Metabolic Truce™ Intensive (Primary Offering): A fully personalized high-touch coaching experience with ongoing adjustments, weekly check-ins, and direct support. — The Metabolic Truce™ Meal Planning: A structured nutrition plan designed for those who want guidance without full coaching. — The Metabolic Truce™ Subscription (Post-Program): Ongoing support available after completing initial programming, for continued structure and accountability. Most clients begin with the Intensive for the most comprehensive and effective results.
Do I start with the Intensive or Meal Planning?
If your goal is meaningful change in body composition, breaking through plateaus, or fully understanding how your body responds, the Intensive is the best place to start. Meal Planning is a great option for those who want structure and direction but are not ready for a fully coached experience. If you’re unsure, the initial assessment will help determine the most appropriate starting point.
