Katie Elizabeth, the inspiring force behind Strong by Intention, is redefining what it means to live a balanced, intentional life. With a focus on mindful movement, sustainable nutrition, and personalized support, Katie empowers individuals to reclaim their strength and confidence—both inside and out. Whether you're just starting your wellness journey or looking to elevate your routine, Katie's balanced approach ensures that fitness and nutrition fit seamlessly into your life.
Q: Women often ask whether nutrition or exercise matters more. What’s the real answer?
Katie: You need both, and it’s a continuous balance based on your lifestyle. You can crush your morning workouts, but if your meals aren’t supporting your goals, progress will stall. And on the flip side, you can eat the cleanest diet imaginable. Still, without movement and strength training, you’ll miss out on the energy, resilience, and confidence that come from building muscle and staying active.
Q: As we enter 2026, many people still fall into the all-or-nothing mindset. Why is that harmful?
Katie: Because it leads straight to burnout. People think their meals have to be perfect, their workouts have to be intense, or their routine has to be structured to “count.” That’s a lot of pressure! Wellness is built on consistency and sustainability, not perfection. Balance is key.
Q: How do you help women get started when they’re not feeling motivated?
Katie: One of the biggest misconceptions is that motivation comes first. It doesn’t. Motivation is something you create through action. Most women know what one healthier step could look like. They struggle to take action when life is busy, stressful, or unpredictable (which is most days).
When you wait for motivation or for life to “slow down,” you hand your power to a moment that may never come. That’s why I always tell clients: start small. Order a high-protein lunch. Do a 10-minute strength circuit. Drink water before coffee. Swap late-night scrolling for a chapter of a book. Small actions build momentum, and momentum builds motivation.
Q: You’ve said before that nutrition is the foundation. What do you mean by that?
Katie: You can spend hours in the gym, but if your meals don’t match your goals, progress will feel slow or nonexistent. Nutrition supports everything: energy, hunger, metabolism, and muscle.
The first step is shaping your home environment. The foods you see are the foods you eat. Keep fruits, veggies, and proteins visible and convenient. Keep treats tucked away so you choose them intentionally rather than mindlessly.
Personalized targets matter. Many women thrive on eating 25–35 grams of protein per meal, along with plenty of fiber and solid hydration, but the exact amounts depend on your goals and lifestyle. That’s why individualized guidance makes such a difference.
Q: You call strength training “your organ for longevity.” Why is strength essential?
Katie: Because muscle is one of the biggest predictors of how well you age. As we get older, we naturally lose muscle unless we intentionally work to keep it. The way to do that is strength training. You don’t need hours a day; you just need to lift something heavy enough to tell your body, “She wants to keep me.”
Strength training improves confidence, metabolism, energy, and daily life. It builds resilience mentally and physically. The most effective strength routine is tailored to your schedule, preferences, limitations, and stress levels.
Strength isn’t just what you look like, but how you live.
Q: What do you tell women who feel overwhelmed or unsure where to start?
Katie: You're not doing anything wrong; you just need a plan that fits your life. So many women try piecing together advice from the internet or old rules they picked up years ago. No wonder they feel stuck!
By combining simple nutrition, strength-building movement, and stress-reducing strategies with supportive conversations, you can stay connected to your goals. Conversations with health and wellness experts are the key component for days when life feels off balance.
Those conversations start here. Register for Kirkwood City Lifestyle's "Well Balanced Lifestyle" series held on the second Wednesday of each month from 10:00 a.m. - 12:00 p.m. at the Kirkwood Community Center. These free monthly wellness series feature good-for-your-lifestyle food, the latest health and wellness insights from industry experts, and tips and tricks to keep it all in balance. Follow Katie on Instagram @ktelizabethwellness to claim your space on January 14th for "The Body Reset: Wellness Begins with Knowing Everybody is Different."
"Your health and wellness are built on consistency and sustainability, not perfection. Balance is key," said Katie Elizabeth, owner of Strong By Intention.