Duncan, BC · A Small Private Studio
Iron & Oak is a private fitness studio in the Cowichan Valley. It's the kind of room where the coach knows your name, the group notices when you're missing, and the only person keeping score is you — because showing up counts for a lot more here than what's on the bar.
Six things that are true about training here. Five of them are jokes. All of them are also completely serious.
It's not up to you and it's not up to me. It gets decided in week two by group consensus and then it's yours forever.
Genuinely. Not one person in this room is doing math on your dumbbells. We care that you came. That's the whole metric.
Yes, even that one. Especially that one. Shania has carried more people through a final set than any coaching cue I own.
Everything stops. There is cheering. Someone films it badly. You'll pretend to be embarrassed and then watch it eleven times.
And I'll remember the answer, so don't tell me about the job interview unless you want follow-up questions on Thursday.
Show up at 40%, do 40%, go home. That's not failing at the workout — that's the entire skill we're building.
Both options are built for real bodies and real schedules. Beginners aren't tolerated here, they're the whole point.
All the attention, none of the audience
Or $550 for a 10-session pack — that's $55 a session.
Book a SessionBring 2–3 of your favourite people
Total for the group — split it however you like.
Book Your GroupNot drop-in classes — a proper series with the same group start to finish. You get programming that actually builds on itself, and by week three these people will notice if you're not there.
Loud music, high vibes, full-body work
Strength and conditioning for your whole body, turned up loud. Every movement scales on the spot, so total beginners and people who've been lifting for years work side by side in the same hour.
Works out to $15 a class. Spots are limited.
Reserve Your SpotBuilt for the body you have right now
Strength work that respects where you actually are — pregnant, six weeks out, or two years out and still not feeling like yourself. We rebuild from the core outward, at the pace your body sets. I've done this myself, and I'll never rush you.
Join the waitlist and you'll hear the dates first.
Join the WaitlistRacks, plates, dumbbells, benches — everything you need to get genuinely strong, with more arriving as we grow. What you won't find: a queue for the squat rack, a membership upsell, or the guy who's been sitting on the bench for eleven minutes scrolling.
"I'm really out of shape. Am I going to be the worst one there?"
No — and I say that as someone who has been the most nervous person in a gym more than once. Everyone here started somewhere unglamorous. Every movement scales, nobody is watching you, and the person next to you is far too busy counting their own reps.
"I've never lifted weights. Like, ever."
Perfect. Genuinely my favourite starting point — no bad habits to undo. I'll teach you every single movement from scratch and you'll never be handed a workout you don't understand.
"What do I wear? What do I bring?"
Anything you can move in and shoes you don't mind sweating in. Bring water. That's the entire list.
"I have an injury / a bad knee / a shoulder thing."
Tell me about it before your first session and I'll program around it. Working with what your body can do today is the job, not an inconvenience.
"I'm postpartum. Can I train?"
Yes — and I've been there myself. We'll go at the pace your body actually wants, rebuild from the core out, and I'll never rush you back into something you're not ready for.
"What if I can only come once a week?"
Then come once a week. Once a week forever beats five times a week for nine days. I'd rather build something you can actually keep.
Tell me a bit about you and what you're after. I'll write back within 24–48 hours with what I'd recommend — and no, there's no sales call.
Align by Katie is my 1:1 online coaching and nutrition programme for women — custom training, macro coaching, and daily support from anywhere in the world.