Check Out Katie Duncan’s Story

Today we’d like to introduce you to Katie Duncan.

Hi Katie, we’d love for you to start by introducing yourself.
I grew up constantly on the move, traveling the world through family trips, exploring different cultures, and falling in love with nature and the water through swimming adventures from Belize to Tanzania- (which I remember my parents saving up for 9 years just to go!) I was a creative kid, always building, drawing, and imagining…but also incredibly shy, and deeply uncomfortable in my own skin. I struggled for years with body dysmorphia, self-worth, and fitting in. While I looked like I was thriving on the outside, I spent most of my early life battling with my body, my mindset, and my relationship with food.

College became my turning point. I changed my major, determined to understand why I felt so disconnected from myself and what true wellness really meant. That decision led me to earn a BSLS degree in Kinesiology and Psychology, get my certifications, and eventually become a personal training coach. Along the way, I realized I wasn’t alone! So many others were struggling with the same pressures from diet culture, perfectionism, or simply not having access to real answers when it came to fitness and well-being.

While coaching helped me understand movement and mindset, it was my connection to the water that brought everything full circle.
My love for the water only deepened in college. From practically living in the college pool in Montana, to training in Florida and discovering the world of free-diving. That’s where I found the artistic, athletic world of mermaiding: part of the free-diving sport that pushes human limits underwater while embracing the magic and beauty of the element.

But as a continued to immerse myself, I saw how little structured training or recovery support existed for this community. Especially for those with bodies that people assumes don’t fit the ‘fitness industry mold’. My friends didn’t want basic bootcamps or boring weight loss plans- they wanted strength, confidence, and injury prevention, and they wanted their fitness journey to fit their specific lifestyle. That’s what inspired me to create Fins & Fitness: The Mermaid Power Program. A performance-based training system that recognizes mermaiding, free-diving, and ocean-based movement as real sports, and gives really anyone who loves swimming and wants to be healthier, a place to train, learn, and understand their sport like the athletes they are.

Now, I’m continuing to grow the program. My goals are to keep building connections and experiences through travel, collaborate on creative underwater projects, and use my knowledge and ongoing education to help others feel strong, empowered, and connected to their bodies. Staying rooted in my passion- and fiercely committed to living in creative inspiration- remains at the heart of everything I do.

Alright, so let’s dig a little deeper into the story – has it been an easy path overall and if not, what were the challenges you’ve had to overcome?
Not smooth at all…but that’s what helps me really understand my clients and community as a coach. I’ve experienced the same confusion, frustration, and burn out, and need for information that many of my clients struggle with. I wrestled with body image issues, disordered eating, and feeling like I never was “doing” enough or “being” enough. I actually switched my entire college major from art just to be able to take things like ‘nutrition 101’ because I was sick of not getting concrete answers! (And honestly, most of us never received any kind of practical health & fitness education in grade school passed the general info.)

I’ve had to rebuild my strength numerous times. I’ve hit my own plateaus. But experience through it all provided me with a greater understanding of what it’s actually like to be stuck in your body or to be overwhelmed at where to even get started. Although it’s comes with constant challenges, I like to consider myself a beginner in my next learning phase always- no matter where you’re at in life. Now I coach with empathy, clarity, and no-BS support that I wished I had at the time, because I do know how tough it can be.

Appreciate you sharing that. What else should we know about what you do?
I’m a personal training coach who specializes in sustainable, performance-based training. Through my education and certifications like NASM Personal Training, Nutrition Coaching, and Performance Enhancement Specialist- my work blends strength, mobility, injury prevention, endurance, recovery, and education. The goal is to help clients not only move better, but understand their bodies and build habits that actually last.

My coaching is incredibly personalized! I design programs around each client’s unique lifestyle, goals, schedule, and experience level. Whether they’re training for a specific sport, rebuilding their strength, or simply trying to stay consistent while juggling everyday life. I take time to teach the “why” behind what we’re doing, so clients walk away with knowledge, not just reps. From adjusting for chronic pain or travel, to prepping someone for performance milestones, every plan is built to be flexible, realistic, and long-term. (I even had the honor of coaching my first Germany 2025 Merlympics athlete this year!) But not all of my clients are mermaids. I work with all types of people; from beginners just getting back into movement to experienced athletes looking for a more sustainable edge.

What really sets my coaching apart is that focus on sustainability and individuality. I don’t do one-size-fits-all diets or short-term fixes. I meet people where they’re at- physically, mentally, and emotionally- and help them build a lasting, empowering relationship with movement. Whether someone’s goal is a mono-fin dive, a strength PR, or just feeling better in their own body, I help build a path that works for them.

What I’m most proud of is creating space where people who never felt like “typical athletes” can finally feel powerful, capable, and worthy of training for what they love in life.

Networking and finding a mentor can have such a positive impact on one’s life and career. Any advice?
Look for people whose values and energy align with the direction you’re growing toward- and don’t be afraid to reach out, even if they seem “out of reach.” Some of my best connections have been with people I saw my future in, who simply challenged me to learn more and made me excited about my own aspirations- all starting with a simple reach-out and genuine curiosity.

For me, networking has worked best through shared passions, creative projects, and staying open to conversation. Show up curious, be real, and focus on connection over perfection. That’s where the good stuff happens.

Pricing:

• 1:1 Kickoff Coaching: 95/mo
• Fins and Fitness Coaching: 300/mo
• 14 week Mermaid Power Program: 750/4 mo

Contact Info:

• Website: https://mermaidpowerprogram.carrd.co/
• Instagram: https://www.instagram.com/miskatied/
• Facebook: https://www.facebook.com/share/g/1HD8UEootx/
• Other: https://linktr.ee/miskatied

Image Credits
Waterbear Photography