A structured women’s fitness program focused on strength, confidence, and consistency.
JOIN THIS SPRING FOR Our 5th Year!
— but you still want to feel strong, capable, and confident in your body — this program was built for you.
The Little Black Dress Project is a women’s training program designed to help you rebuild strength, improve body composition, and feel more like yourself again — without extreme workouts, complicated rules, or pressure to “keep up.”
Many of the women who join this program aren’t new to fitness. They’re just tired of starting over.
They’ve done workouts that were too aggressive. Programs that didn’t account for injuries, fatigue, or real schedules. Gyms where they felt unsure, watched, or invisible.
What they’re looking for now isn’t intensity — it’s clarity.
A plan they can trust.
Coaches who pay attention.
And a space that feels respectful, grounded, and energizing.
This program is designed so you’re never guessing what to do — or wondering if you’re doing it right.
You begin with a 1-on-1 results consultation, where we learn about your goals, your schedule, and what your body needs right now. From there, your workouts are mapped out into a personalized training plan that fits your life — not the other way around.
Throughout the program, you have full access to iRock Fitness workouts and amenities, so you can train when it makes sense for you — whether that’s early mornings, mid-day windows, or evenings.
You’ll also be part of private women-only training sessions created specifically for Little Black Dress Project participants. These workouts are coached, supportive, and designed to help you build strength and confidence without feeling rushed or out of place.
To support results beyond the gym, the program includes two practical nutrition seminars — focused on real-life eating, energy, and sustainability (not restriction or extremes). You’ll also have access to a private community group for encouragement, recipe ideas, and shared momentum with women walking the same path.
Along the way, you’ll receive regular accountability check-ins from our coaching team — enough to keep you consistent and supported, without pressure or guilt.
And at the end of the program, we celebrate — together.
Little Black Dress Night Out is our way of honoring the work you’ve done, the confidence you’ve rebuilt, and the strength you’ve earned.
It’s unique to train alongside other women who are like you — balancing work, family, and limited time.
No one is there to perform, compete, or compare.
Some women talk during workouts. Some keep to themselves.
What tends to develop is a quiet familiarity — seeing the same faces, knowing you’re not the only one prioritizing yourself in a very full life.
We can’t wait to send you start dates, details, over the phone Q&A.
You’ll also be first to know when the early bird registration price is open!
Most women don’t talk about the scale first.
Physical changes happen — but the confidence tends to arrive sooner.
“It’s exactly what I needed to jumpstart my weightloss for summer, and see the results that I was looking for”
“We really enjoyed having the Results Guide. The Seminars were super informative, and wonderful celebrating with all the ladies.
“Seeing 10 lbs. come off in 3 weeks was the motivation and encouragement that I never experienced with anything else I’ve tried”
Hey there!
I’m Kayti – a gym-loving mom of two high-energy hockey-playing boys who keep my husband and me on our toes! When we’re not at the rink, you’ll find us embracing a new obsession: snowmobiling. This winter, we’ve been chasing the snow and it’s been a thrilling ride.
My name is Kathryn Cardinal, I am a Nutrition Coach, Holistic Health Coach and a Herbalist who specializes in women’s health. I am also currently completing my Personal Trainer Certification. I have been teaching various wellness and herbalism classes since 2009, and have had a private health coaching practice since 2014.
I have worked with people locally here in Erie and I have also worked remotely with women across 4 different continents.
We’ll text you all the details, and set up your 1-on-1 results consultation