For the hikers, bikers, and trail runners who refuse to stay home…
Build a body that’s trail-proof.
I create custom rehab and strength training programs designed to get you back to the trails and keep you moving forward for decades.
You're in a cycle of play hard outside, get injured, try to recover, repeat.
Most rehab plans feel like a chore that competes with the limited time you get outside after work and family responsibilities are taken care of.
Right now, you test your pain day by day.
Pain in the morning? Skip the ride you’d planned. A couple of rest days and now it feels like it’s going to be a good day? You push yourself too hard and wind up hurt again. So the cycle repeats itself.
You’re back at square one feeling out of shape, discouraged and incapable.
It’s demoralizing to watch your friends’ Strava activities pop up while you’re sidelined, feeling your hard-earned mountain fitness slip away. Maybe you’ve googled "glute exercises for runners” and tried a few stretches at home but nothing seems to break this cycle.
I integrate evidence-based gym (or home) programs into your life to help you rehab injuries and build strength. Everything I give you has a purpose so that what you do in this program feels effective and relevant to your goals.
These are getting in your way back to your favorite outdoor activities
“I need to wait until I’m 100% pain-free before I start.”
The Reality: Strength and returning to your activities is a critical part of the healing process. Waiting for it to feel "100%" leads to more weakness and frustration.
Myth #1
“I don't have time or energy to deal with this in the summer, I'll start in the fall.”
The Reality: A routine that fits your lifestyle and that you can stick to throughout the year is going to be more helpful than a huge workout you do regularly for a month a couple times a year or addressing injuries one a time every couple of seasons.
Myth #2
“I just need to work harder” or “I just need to stretch more often”
The Reality: Discipline isn't usually the issue; it’s a lack of a clear, adaptive plan that changes as you progress. Without this people often feel like they are spinning their wheels and doing a lot without seeing noticeable changes over time.
Myth #3
You need to bridge the gap between clinical injury recovery and the high demands of your favorite outdoor activities.
You need science-based routines to build recovery, strength, and endurance because:
Your body isn’t "wearing out." It needs support and strengthening.
You can build capacity and endurance without overdoing it.
Pain is not an inevitable part of life outside or something that needs to be accepted because “you’re getting old.”
You need a plan that is built on an active, evidence-based approach that respects your body’s limits while relentlessly pushing toward your goals. You need support to understand what the next step is every time you reach a new level.
Introducing Trail Proof
A 16-week personalized strength & rehab program designed to get you back to living an active outdoor lifestyle
Curious about how we actually bridge the gap between injury and your goals?
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Strategic Movement assessment
We start out with a live session to get a detailed picture of your current injuries, movement as well as past injuries and activity history.
During this session we make a plan for how to address pain and asymmetries, avoid reinjury, and get you back to activity asap.
If you are in Helena, MT this is done at my downtown office. If you are anywhere else this is done via live video-conferencing.
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Personalized Workouts and Rehab Plan
This is created with your lifestyle, current physical fitness, and goals in mind.
Many clients have workouts between 2 and 5 days a week but this depends on your goals, schedule, and equipment. This custom plan is updated as you make progress throughout the program.
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Access to Everfit App for feedback and accountability week to week
Workouts build on themselves when you are ready for the next step, not arbitrarily so it’s important to ask questions and communicate how things are feeling.
Throughout the week this looks like - questions in direct response to exercises, sending videos for form feedback, communicating via DMs with me about the program overall, and filling out a quick weekly check-in form to let me know how you’re feeling week to week.
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In Depth Check-Ins
Once a month we meet face-to-face to make sure you know where we are headed and what the next steps are.
These are a good opportunity to check your squat form, update your rehab exercises, or talk strategy for an upcoming race or backpacking trip.
The investment for Trail Proof is $1350 for 16 weeks
Curious but want a little more certainty before you fully commit?
Sign up by July 3rd to try it for one month for just $495
You’ll get the initial movement assessment, a full month of custom programming, access to coaching within the app, and a follow up monthly check-in to talk about what comes next in your rehab and fitness.
If you love it, then enroll directly into coaching for $285 a month
Monthly coaching includes continued and progressive custom programming, access to coaching within the app, and live monthly check-ins.
No 4 month commitment to get started!
When you’ve met your goals and are ready to be independent with your program, let me know and we will use your final check-in to talk about how you can apply what you’ve learned in the program going forward from season to season!
Spots are limited for this opportunity!
I’m Katy, and as a physical therapist and mountain athlete, I’ve spent my career at the intersection of high-level movement coaching, clinical evidence, and outdoor adventure. I know exactly what it takes to rebuild a body for the rigors of the trail because I live and breathe this lifestyle alongside my clients every day.
I created Trail Proof because I was tired of seeing active adults get stuck in a cycle of injury, traditional rehab that never actually prepares you for a 2,000-foot climb, and reinjury when you are out in the cold trying to do that yourself. My approach is different because we don't just treat the injury in a vacuum; we build a sustainable, "active approach" that integrates strength into your life so you can stay durable for the long haul.
Whether you’re eyeing a podium finish or a peaceful weekend in the backcountry, let me be your guide to getting there. You are in the right place to stop managing pain and start chasing summits again.
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longest run ever!
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Learning how to keep going
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No knee pain hiking in the desert
And this after 18 months of knee pain that halted nearly all outdoor activities
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From not wanting to sign up to thinking about technique
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Finding your pace
The Trail-Ready Commitment
This program is for the everyday athlete who is ready to stop starting over and commit to a sustainable, long-term path. Because I put significant time into your custom movement assessment and weekly programming from day one, all sales are final and no refunds are offered. This policy reflects my confidence in the Trail Proof system as well and asks you to commit fully to the process. We are both fully committed to getting you back to the trails.
Life is bound to get crazy during the time we work together but part of the process is learning how to adapt when this happens so that you can keep moving forward. This is an important part of the work that breaks cycles of reinjury.
I am dedicated to providing you with an evidence-based roadmap and the accountability you need to succeed, and in return, I ask that you show up for your body with that same level of commitment. We’re in this together to get you back to the mountains.
I understand this can feel like a big leap of faith. This summer I am offering a one month trial period if you sign up by July 1st. Take it one month at a time to decide if this is the right path for you.
Your Questions, Answered
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Trail Proof is specifically designed for adults who are tired of sitting out adventures because of injury or lack of fitness and are ready to take an active approach to their health. You are a perfect fit if you:
Are feeling out of shape or dealing with an injury: This is a great approach for chronic knee, hip or back pain. It is also great if you are just feeling out of shape and are looking for direction from someone who can teach what to prioritize at the gym.
Live for being outside: Whether you are a trail runner, a backpacker, or a weekend explorer, your goal is to stay healthy enough to keep up with your friends and finish your next objective feeling strong.
Are looking for long term change: You’ve realized that just taking time off doesn't fix the underlying issue, and you’re ready for an evidence-based plan that actually addresses your pain and asymmetries.
Willing to put the work in: You don't have hours to spend in a gym, but you are willing to commit to at least 15 minutes a day (or 90 minutes a week) if it means knowing exactly what to do to keep your body happy outside.
Looking for guidance in the gym: If you know that you want to start incorporating strength into your life to support your ability to adventure and your long term health but don’t know where to start this is a great place to begin regardless of if you are injured or not.
If you want to be as healthy as you can for as long as you can, this is your roadmap.
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Trail Proof is built to be as adaptable as the terrain you play in. Because the program is rooted in your individual movement assessment rather than a generic template, it works across a wide range of mountain pursuits and recovery stages:
Injury Specifics: Whether you are navigating chronic back pain that has kept you down for years, are recovering from a recent knee tweak, or dealing with nagging asymmetries that only show up after mile ten, we tailor the load to your current tissue tolerance.
Equipment Access: Whether you have a full gym membership or a pair of adjustable dumbbells and some bands in your garage, your workouts are written specifically for the equipment you actually have access to. I may make equipment recommendations to help us accomplish your goals.
Busy Adulting: If you have a whirlwind work and family schedule or a peak season where you’re spending more time on the trail than in the gym, we adapt to ensure your strength work supports your adventures rather than competing with them.
Stop waiting for it to get better on its own. Start building your path back to the outdoor lifestyle you want to live!
No matter your specific goal, the framework remains the same: we assess where you are, build a plan for where you’re going, and adapt in real-time as you get stronger.
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If you broke a bone or experienced a sudden or significant within the last 4-8 weeks physical therapy maybe a better fit. If you’re unsure let’s schedule a call to chat more about where you are at.
You prefer a passive approach to pain management and injury recovery (like only getting massages or adjustments). This program is designed to be an active approach.
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You aren't just getting a PDF and guessing if you’re on the right track between visits; you’re getting a partner in your health and fitness. You’ll have direct access to me through our training app for feedback and accountability, where you can ask questions or upload videos for a form check. I am in the app most weekdays so you can expect a response within 24-48 hours typically.
For deeper dives, we have our Monthly Check-ins—30-minute sessions dedicated to updating your rehab exercises, checking your squat form, or strategizing for an upcoming race. If life gets busy I’m right there to help you adapt the plan in real-time.
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This approach is a long game solution so it isn’t going to happen overnight, but the goal is to get you back to activity ASAP. Most clients feel a shift in confidence after their first movement assessment because they finally have a better understanding of their pain and a plan for the next few months.
While "fixing" or “healing” an injury depends on its complexity (and can’t be guaranteed), you can expect to feel more mobile and stable within the first 2–4 weeks of consistent effort. However, Trail Proof is about building foundational strength and durability you need to stay active in the mountains for years to come.
I ask for a 16 week commitment to the process initially. This time frame gives us an opportunity to experience some ups and downs (a normal part of the rehab process), and your body a chance to feel real change. At the end of the 16 week initial program, you will have the option to switch to a month to month program if you find that you still have goals that we haven’t met yet and are making progress towards them.
Still have questions?
I want you to feel confident that this is the right move for your body. If you’re wondering about a specific injury, your current gym setup, or how this fits into upcoming seasons of life, just reach out!
The best way to get a quick, personal answer is to email me directly at katykelly.dpt@guidephysiomt.com. I’m happy to chat through the details and help you decide if Trail Proof is the roadmap you’ve been looking for.