I don’t always want to train…especially when it’s 5:30 on a Sunday night and 95 degrees in my garage. Here’s what I know though… when you make an excuse to skip a workout, you’re immediately reinforcing the idea that it’s OK to quit. One skipped workout turns into 2, which turns into 3 and then 4. Next thing you know, you’re way off track, you haven’t trained in a month and now you’re starting all over again. How do you avoid this trap? 👉🏼 follow the plan not your mood. DO IT ANYWAY. It’s literally as simple as that. Get a plan and then follow it, no excuses.
DM me if you need help babe 💋
#fitness #goals #daily #training #workout
It doesn’t have to be complicated to get more movement into your day. Stop searching for the closest parking spot, park a little farther away, take the stairs, carry your groceries… those extra steps add up. 🙌🏼
We’re so used to looking for shortcuts but sometimes the “long way” is exactly what our bodies need. 😉 Get the steps. Get the fresh air. Keep it simple.
💋
#fitness #health #fit #movement #healthylifestyle
Crisis averted 😉 Happy Sunday ya’ll! 💋
#food #sunday #nutrition #health #fitness
SUMMER SWEAT = COMPLETE 💦🔥💪🏼
4 weeks. 5 workouts a week. A whole lotta sweat, strength, consistency… maybe a few burpees and of course dancing. 😂💃🏼
SO freaking proud of my KD-Fit Crew for showing up and putting in the work this summer.
This is how we do it around here — we train hard, have fun, and we keep freaking going. 🩷
Summer Sweat you were a GOOD one. 🤠🔥
And nowwwww… we get ready for what’s next. 👀
BUILT FOR MORE starts September 7. Link in bio…get on the waitlist 💋
#fitness #training #fit #onlinecoach #health
Client wins 🏆 This is your reminder that you do NOT need to eliminate food groups from your diet to lose weight. Track your macros. Actually learn what your body needs. Need help? Drop me a DM and let’s chat 💋
#health #clientlove #nutrition #weightloss #fitness
To all my 40+ girlies 👋🏼 Short on time? No weights?
I gotchu 😘
4 rounds. Bodyweight HIIT circuit. No excuses babe 👊🏼
If you’re feeling stuck, need a plan and ready to take action, make sure to get your name on the waitlist.
🔗 in bio. Built for More, my 12 week training program starts September 7. 💥
#fitness #fit #weightloss #healthy #onlinecoach
This is one of the biggest things I teach women 👉🏼 healthy eating and fat loss are not necessarily the same thing.
We’re not cutting out entire food groups or living on lettuce and we’re sure as hell not starting another diet we can’t wait to finish. We’re actually learning how to eat for the body, strength and LIFE we’re trying to build.
Built for More 💋 Get your name on the list. 🔗 in bio
🫶🏼
#fatloss #weightloss #nutrition #healthy #fitness
A workout makes you sweat. Training has a purpose.
If you want to build muscle, get stronger and actually change your body composition, your body needs a reason to adapt.
That doesn’t mean adding weight every single workout but over time, something needs to progress.
This is a HUGE part of how we’re training inside Built for More, my 12 week training program.
September 7. Join the waitlist. 🔗 in bio
💋
#fitness #wieghtloss #training #muscle #healthy
Stop starting over. Start building something you don’t have to keep starting over from. 🔥
That’s exactly what we’re doing inside Built for More.
👉🏼 12 weeks. Training. Nutrition. Habits. Mindset.
We start September 7.
Join the waitlist. 🔗 in bio
💋
#fit #fitness #workout #weightloss #healthylifestyle
I looooove a good upper body circuit. Ladies grab your heavier weights and let’s crush it!
👉🏼 4 rounds
▪️ renegade rows
▪️z-press
▪️push up to pike & drag
🥵
Make sure to get your name on the waitlist for Built for More. This is my signature 12-week training program guaranteed to get you results. We start Sept 7th. Add your name to get early access and best pricing 💋
🔗 in bio
#fitness #fit #training #weightloss #muscle
Happy Monday! Hype yourself up - nobody else is gonna do it for you! Except maybe Alexa 😉🤪
🎧 What’s on your playlist - fave hype music?
💋
#monday #fitness #fitnessmotivation
Strong for LIFE. Train for the woman you’re becoming.
Future you says THANK YOU 🤍
💋
#workout #healthy #fitness #fitnessmotivation #fit
The weekend isn’t a reward for surviving the week & it shouldn’t leave you starting over every single Monday. You don’t need a rigid, minute by minute schedule on Saturday and Sunday but when you throw 100% of your structure out the window for 48 hours, it’s not just your nutrition or workouts that take a hit - it’s your momentum.
3 ways to protect your hard work this weekend:
🤩Keep 2-3 Anchor Habits: Pick 2 or 3 non-negotiables you do every day (like your morning walk or hitting your protein target, your training, or waking up at the same time) and stick to them, no matter what day of the week it is. Make it a non-negotiable 💥
🤩Plan for Fun: Plan your meals, drinks, or outings into your day instead of winging it when you’re already starving or tired. Winging it is not a strategy!
🤩Ditch the “All-or-Nothing” Mindset: Enjoying a meal out or sleeping in an extra hour doesn’t mean the whole weekend is a wash. Don’t quite - keep going! 🙌🏼
Structure gives you freedom. Show up for yourself on Saturday the same way you do on Wednesday. 💋
#weekend #progress #goals #fitness #fitnessmotivation
Minimal equipment, quick & fast 🔥 Grab your heavy weights and get this leg workout done! 4x thru 💪🏼🔥
Build to Burn kicks off September 7th. All of your workouts planned for you, make sure to get get on the waitlist. 🔗 in my bio. 💋
Happy Friday! ✌🏼
#fitness #workout #fit #training #strongwomen
Full emotional range of getting stronger 😉💪🏼🎉 So proud of the work my clients put in this week. ♥️
#health #fitness #fit #training #workout
AI is not a coach. AI can be a great assistant & offer a lot of great information, recipes and meal plans to help you hit your macros but for the love of it all - hire a COACH!
Do not waste your precious time ok?
Ok bye ✌🏼
#nutrition #fitness #fit #health #coach
TO ALL MY LADIES 🔥 BUILT FOR MORE IS COMING.
12 weeks.
Training + nutrition.
Strength. Muscle. Fat loss. Confidence.
And a whole lot more than chasing a smaller body.
You weren’t built to spend another year starting over. You were BUILT FOR MORE. 💪🏼🔥
Get on the waitlist now to get early bird details & best pricing before doors officially open. 👀 Hit the link in my bio to get on the list.
Future you says THANK YOU 💋
Today’s upper body circuit from my Summer Sweat Series. Current obsession = bird dog rows 😍 save it, do it CRUSH IT 👊🏼
Built for More, my 12 week training program starts next month. Get your name on the waitlist for early access. 🔗 in bio babe 💋
#fitness #workout #fitnessmotivation #onlinecoach #homeworkouts
Train to say YES TO LIFE. Train for freedom ♥️
Built for More 💪🏼
#fitness #fit #health #lifestyle #fitnessmotivation
Back to school time but don’t forget mamas - take a few minutes to move your body. Gotta put your oxygen mask on first so you can take care of everyone else 💪🏼
3 exercises 👉🏼 30 sec each 👉🏼 rest 30 sec at the end of each round. 10 min on the clock ⏰
Keep smiling. Stay strong 💋
#fit #fitness #workout #training #fitnessmotivation
The biggest mistake I see women make is only tracking their weight and not even tracking it consistently. They weight themselves, don’t like the number, avoid the scale and jump back on it 2 weeks later only to determine - this isn’t working - I quit!
Meanwhile…
✔️ They’re stronger
✔️ Their clothes fit better
✔️ They have more muscle definition
✔️ They’re sleeping through the night
✔️ They have more energy
✔️ They’re building habits they can actually maintain
The scale is ONE data point - not the entire story.
If you want results, track your progress like a coach would. We’re collecting data and the more evidence you collect, the easier it is to see how far you’ve actually come.
👇🏼Which one do you pay the most attention to right now: the scale, progress photos, measurements, or non-scale victories?
#fitness #health #goals #fit #weightloss
You can hit the gym 5 days a week, crush your lifting session and STILL live a sedentary lifestyle. 🤯 It’s called being an “active couch potato.”
If you’re working out for 1 hour, but spending the other 8–10 hours planted at a desk, driving, or chilling on the couch with a 2,000-step daily total... that 1 hour of exercise isn’t enough to undo the metabolic slowdown from sitting all day.
Don’t get me wrong - that 1 hour workout is AMAZING for your strength, muscle, and heart health. But daily background movement (your NEAT / Non-Exercise Activity Thermogenesis) is where the real magic happens for fat loss, energy, and overall health.
3 easy ways to fix this starting today:
👉🏼Set an hourly alarm: Get up for 2 minutes every hour to stretch, grab water, or pace
👉🏼Anchor steps to habits: Walk for 10 minutes right after meals or take work calls while walking
👉🏼Make walking non-negotiable: Grab the kids, the dog, take a podcast with you and get those steps outside!
Hit the gym for strength. Move your body all day for LIFE. 👊🏼
Get moving babe 💋
#fitness #health #wellness #selfcare #fitnessmotivation
Sunday chores…what happened to just doing the dishes 🤦🏼♀️😆
#sunday #singlemomlife #boymom #fitness #fit
To the old me who showed up at the gym raw doggin with no makeup, doing endless cardio sessions and carrying around an empty backpack….GOD BLESS. 😂😂 I’ve paid my dues.
If you’re new to gym life, no one’s staring and no one cares… except maybe the weird guy in the corner. He’s probably staring…but we ignore him. Keep showing up, keep putting in the reps and if you ever need some gym guidance - I gotchuuuuu 💋
👊🏼
#fitness #gymhumor #fitnessmotivation #fit #onlinecoach
You don’t need a 4 hour meal prep marathon or containers stacked to the ceiling to win your week. When you make Sunday prep a giant, exhausting event, you end up dreading it and then skipping it altogether.
Instead, just focus on 2 or 3 tiny friction reducers today that make making healthy choices on Monday an absolute no-brainer. 👏🏼
Which one of these 3 do you already practice and which one will you do today?
Kept it simple babe! 💋
#sunday #goals #weekend #fitness #selfcare
Kinda chic if you ask me 😉💋
#grateful #chic #trend #life #selflove
Ladies save this quick 10-min ab workout. Dumbbell is optional 🫶🏼
If you need more workouts in 30 min or less come join me inside KD-fit training. Link in bio babe. Time to get to work 💋
#fitness #fitnessmotivation #healthylifestyle #homeworkouts #onlinecoach
The upper body workouts inside KD-fit this week have been 🥵🔥 I love supersets - if you don’t know what a super set is, perform two moves back to back with minimal rest. Rest after you’ve completed the second exercise. This workout took less than 30 min.
▫️Superset 1 push press 10x 👉🏼 single arm rows 12x
▫️Superset 2 floor press 12x 👉🏼 renegade rows 8x each arm
▫️Superset 3 alt hammer curls 10x each arm 👉🏼 tricep ext 12x
3x each superset 💪🏼
Save it. Do it. Stay strong. 💋
#fitness #fit #onlinecoach #homeworkouts #gym
Some things will never change 🎶😂⭐️
#fitness #gym #fit #lifestyle #trainer
Find your why ☕️😍
⚡️Strong Coffee⚡️ Get some 👊🏼
Save 💵 and use my code katydowneyfitness
#strong #morning #healthylifestyle #fitness #fit
Ladies… HIIT gets such a bad rap these days, but listen.
If you’re over 40, you do not have to fear HIIT or stop training at a high intensity. It’s just no longer beneficial to do it every single day.
One or two well-programmed HIIT workouts each week can actually help you:
✔️ Improve cardiovascular fitness
✔️ Build power & explosiveness (which naturally decline with age)
✔️ Improve balance & coordination
✔️ Increase agility & athleticism
✔️ Strengthen your heart & lungs
✔️ Make training fun again
The problem isn’t HIIT.
The problem is trying to survive six bootcamp classes a week while sleeping five hours, eating 1,200 calories, and wondering why your body feels fkn exhausted.
Strength training should be your foundation.
Walking should be your staple.
Zone 2 cardio absolutely deserves a place.
But don’t be afraid to get your heart rate up and move like an athlete once or twice a week.
Inside KD-Fit, we incorporate HIIT every single week with exactly these goals in mind. Because we’re not just training for workouts - we’re training for life.
For chasing kids and grandkids. Carrying the heavy stuff. Hiking the mountain. Climbing the stairs. Running races. Feeling capable. Feeling strong AF.
Because when you stop training for life, you slowly stop living it.
And that’s not the kind of future we’re building. 👊🏼
#training #fitness #healthylifestyle #fit #fitnessmotivation
Want to eat more protein without sending your calories through the roof? 👇🏼
These are the go-to foods you’ll almost always find in my kitchen when I’m trying to bump up my protein while keeping my macros in check:
🥚 Egg whites
🍗 Chicken breast
🍤 Shrimp
🐟 White fish (cod, tilapia, mahi)
🥣 Nonfat Greek yogurt
🧀 Low-fat cottage cheese
🥫 Tuna
🦃 Extra lean ground turkey
🥤 Protein powder
🥛 Fairlife milk yuummm to the chocolate milk
Here’s the thing… eating more protein doesn’t have to mean eating more food.
Choosing foods with a higher protein-to-calorie ratio can help you:
✔️ Stay fuller longer
✔️ Support muscle growth and recovery
✔️ Preserve lean muscle while losing fat
✔️ Make hitting your macros a whole lot easier
Save this post for your next grocery trip! 🛒
👇🏼 What’s one high-protein food that’s always in your fridge?
#nutrition #health #healthylifestyle #onlinecoach #protein
You don’t have to wait until the beginning of the year or the first of the month. You don’t have to wait until Monday to start the week fresh. You can literally start right now. Today. 💛 start showing up for you. Small habits, repeated consistently, can completely change how you feel by the end of the year.
I believe in you babe 💋
#health #fitness #fitnessmotivation #lifestyle #onlinecoach
🥵 It’s hot AF but we gotta move! Save this and do this quick upper body circuit. All you need is one set of dumbbells and 15 minutes 💪🏼
Get it done 💋
#fitness #fit #fitnessmotivation #athomeworkouts #onlinecoach
If Monday morning always comes with a side of self-punishment, we need to rewrite the rules. Your body isn’t a debt collector. A solid 30-minute lift, healthy meals, and lots of water is plenty babe!
Lower the stress, raise the standards. Be nice to YOU💋
#monday #fitness #fitnessmotivation #onlinecoach #health
Sunday spa day for my girl 💅🏼✨
#sunday #family #dog #love #selfcare
July was one for the books. Celebrated birthdays, recorded over 40 workouts and a ton of content, launched my second summer sweat series, adventured to the fair and rodeos and campgrounds…♥️🤍💙
So much laughter. So much growth. So much to be grateful for. Here’s to soaking up every bit of what’s left of summer.
🌻
#summer #fitness #family #health #life
A big, heaping, heartfelt thank you 🥰 This isn’t my side hustle or hobby, this is my career. This is what pays the bills, pays the rent, fills my heart, and helps me transform and empower the lives of women all over. Thank you to everyone who’s left a review, not just for me but for other small businesses as well. That small action - which might not seem like a lot to you - is what helps a single mom chasing her wildest dreams find financial freedom to support her family. 🙏🏼 Love you all so much 💋
#grateful #smallbusiness #love #entrepreneur #singlemom
One of the first questions people ask when they decide to get healthier is…
“What supplements should I take?”
Listen, I love supplements. I take them myself and I think they can absolutely be a great addition to a healthy lifestyle & enhance your wellness. But they’re called supplements for a reason. They supplement the foundation - they cannot and do not replace it.
If you’re just getting started, I’d spend the first 6–12 months focusing on your nutrition before worrying about filling your cabinet with powders, pills, and detox products.
Instead, learn how to:
✔️ Hit your macros consistently
✔️ Increase your protein
✔️ Eat more fiber
✔️ Get a handle on your fat intake (for many women, this means being more intentional with it)
✔️ Don’t be afraid of carbs - you’ll benefit from eating quality carbs to help fuel your body & workouts
✔️ Track your food long enough to understand your habits, patterns, and portions
Learn what your body needs. Learn what foods help you feel energized, satisfied & strong. Build habits you can actually maintain. 🔑 Once you’ve established that foundation THEN supplements can help fill gaps and support your goals. Supplements can be helpful but they’ll never outperform consistently eating well. 🙌🏼
If I could only give one piece of advice to someone starting their fitness journey, it wouldn’t be “Buy this supplement.”
It would be:
Learn how to fuel your body first. Everything else gets so much easier after that. ❤️
Save this as a reminder to stick to the basics if you’re just starting out on your fitness journey!
💋
#fitness #health #healthylifestyle #weightloss #nutrition
Save this workout for the next time you’re short on time and don’t have any gym equipment.
Just 15 min. Super quick, super sweaty. 15 min…wham bam, thank ya ma’am! 💋
⏱️ 45 sec work/15 sec rest
▪️lateral hops 3x to burpee
▪️single leg curtsy to balance
▪️rolling plank to side crunch
▪️squat touchdowns
▪️beast crawls
▪️bicycles
Let me know how it goes! ✌🏼
#fitness #fitnessmotivation #workout #onlinecoach #fit
Never skip upper body day! Save this quick upper body workout. 4 rounds, rest 60-90 sec after each round. All you need is one dumbbell 💪🏼
Make it happen 💋
#fitness #workout #fitnessmotivation #muscle #fit
What worked in your 20s and 30s won’t produce the same results after 40 and that’s not a failure - it’s just biology!
As hormone levels shift and muscle mass naturally declines, your body needs nourishment NOT energy starvation.
These are 5 of the biggest mistakes I see repeatedly & quick fixes you can start implementing right now 👇🏼
❌ 1. Dropping calories too low:
✅ Fix: Aim for a moderate, sustainable deficit that preserves your metabolic rate and stress levels. Unless you’re trying to get stage ready you don’t need to be in a crazy deficit babe!
❌ 2. Skimping on protein:
✅ Fix: Aim for 30g+ per meal to protect lean muscle and support recovery.
❌ 3. Cutting carbs entirely out of fear:
✅ Fix: Focus on complex, fiber-dense carbs…these are your oats, berries, sweet potatoes, etc. Complex carbs will help fuel your brain & thyroid and give you the energy boost you’re looking for. We don’t have to fear carbs anymore 🎉
❌ 4. Ignoring fiber & gut health:
✅ Fix: Get 25–35g of daily fiber to keep digestion moving and support hormone clearance. Don’t skip this!
❌ 5. Chasing “hormone detox” teas, powders & supplements 🫠
✅ Fix: Master the basics - protein, fiber, sleep, hydration, getting lots of steps and strength training - before complaining that you’re old, your metabolism is broke and nothing works.
Hope this helps! Remember, it’s never too late to start making positive changes in your life. Future YOU needs you strong & healthy! We can do hard things 💋
📌 Save this as a reminder for your next shopping trip!
#fitness #nutrition #weightloss #health #healthylifestyle
No equipment? No problem! Bodyweight HIIT workout from my Summer Sweat Series. No excuses at KD-fit, future you needs you. Keep showing up babe 💋
Need a routine and training program to follow? You can still join the 4-week Summer Sweat Series. 🔗 in bio. First workout dropped today, grab your spot & download the app. All you have to do is press play and I’ll take care of the rest! 💪🏼
xo
#fitness #fit #fitnessmotivation #workout #training
That little booty band is pure evil, I swear 😬 but we love it! 😉
All ya need is a band. Do it at the gym, you’re garage, watching your favorite show. Quick booty and ab workout that will get those cheeks LIT UP!! 🔥
Each exercise 30 sec. Rest for 30 sec at the end of each round. Repeat 3x
Let’s go ladies! Let me know how your 🍑 feels after!
Summer Sweat starts tomorrow, 🔗 in bio to sign up. Let’s finish the summer strong 💋
#fitness #fitnessmotivation #onlinecoach #homeworkouts #fit
There’s no wrong reason. Just workout ok 😉
#fitness #fitnessmotivation #onlinecoach #workout #training
You don’t have to wait until September to get back on track.
If you told yourself this summer would be different, there’s still time. Summer Sweat Series kicks off Monday with 4 weeks of strength focused workouts, all 30 minutes or less so you can stay consistent even when life is busy AF 😘
No guilt.
No starting over.
No gym required.
Just showing up one day & one workout at a time.
Link in my bio babe. Let’s finish summer strong 😎☀️👙
#fitness #fit #fitnessmotivation #onlinecoach #homeworkouts
Just got home from camping, unpacked the gear, and immediately got back to what makes me feel good. ⛺️🥗
Here’s the truth 👉🏼 getting back on track after a trip doesn’t require a 3-day juice cleanse, skipping meals, or punishing yourself at the gym. It’s literally just returning to your baseline. High protein, good hydration, nourishing food, and zero guilt. 💥
Swipe through to see how I kept things quick, easy, and stress-free today! 💋
📌 Save this post for the next time you get back from vacation and need a gentle reminder that consistency > perfection.
#nutrition #healthylifestyle #health #habits #onlinecoach
The daily invisible habits build the visible results. Stop waiting for the perfect time or a surge of motivation. The right time is right now. Just take the next small step. Progress compounds. Future you says thank you! 💋
What’s one habit you’re focusing on this weekend? 🤩
15 min, a set of dumbbells and a band. Full body circuit, it’s go time babe 🔥
Join my 4-week Summer Sweat Series to build strength, burn fat and create a consistent routine that actually fits in your life. Workouts can be done at home or in the gym. All ya gotta do is hit play and I’ll do the rest 😘 We start Monday! 🔗 in bio to join 💋
Future you says THANK YOU 😊
#homeworkout #fitness #fitnessmotivation #workout #training
30 minutes. That’s it babe!
No spending hours in the gym. No waiting until kids are back in school. Just quick, effective workouts that fit into your real life.
Summer Sweat Series kicks off July 27! 4 weeks training. All you have to do is press play. I’ll take care of the rest 😉
Grab your spot - link in bio! 💋 Let’s finish summer STRONG AF!
#fitness #fitnessmotivation #onlinecoach #workout #homeworkout
There was a time when I genuinely hated what I saw in the mirror. Not because my body was bad but because every time I looked at my reflection, all I could see was everything I believed was wrong with me.
The drinking, smoking, eating whatever I wanted. Literally treating my body like a garbage can & never truly taking care of myself. Working out with only one goal in mind: be as skinny as possible. 🫠
My reflection was a scoreboard for my self-worth. If the number on the scale went up, if my stomach wasn’t flat enough, the thigh gap noticeable, if my jeans were fitting too tight - I would spiral out of control. It would ruin the day, the week, the month.
Do I still have moments where I catch myself picking apart my body? Absolutely. I’m human. But those moments are nothing like what they used to be. Now they’re quickly replaced with a much louder truth.
This body has carried me through almost 22 years without a drink. It’s grown three incredible boys. It hikes mountains. Lifts heavy weights. Helps hundreds of women get stronger every single year. Walks my dog.
Holds my entire family. Shows up for me day after day. And every single day, I show up for her too.
I nourish my body.
I lift because I love feeling strong.
I prioritize sleep.
I fuel myself with amazing food.
I move because it makes me feel alive.
I speak to myself with so much love and kindness.
So when I don’t love what I see in the mirror sometimes…
I remind myself of something that matters so much more than the reflection. It’s showing me a woman who loves herself enough to keep showing up.
And that’s a woman I’m incredibly proud of.🤍
Wherever you’re at on your journey, I hope you give yourself a little bit of extra love and grace today 🌼
#fitness #fitnessmotivation #onlinecoach #grateful #selflove
Stop throwing away your hard work just because it’s the weekend 🫣
Look, I get it. The weekend hits, all the stress of the week melts away, and it’s easy to slip into the “F” it mode. We think it’s time to relax, to let go. You deserve it. Fuuuuuck it… I’ll just start over on Monday.
But here’s the math: Friday night through Sunday night is about 30% of your week. If you go completely off the rails every weekend, you’re spending nearly a third of your life undoing the progress you made Monday through Thursday. 😱
Then Monday rolls around, you feel sluggish, guilty AF 😫 and try to “fix” it by starving yourself or doing grueling cardio & extra workouts.
Let’s break the cycle this weekend. 💥
You don’t need to live on chicken & broccoli while everyone else is having fun. But you also don’t need to treat the weekend like a final food farewell tour.
Try this instead: Pick your moments ahead of time. Have the glass of wine OR the dessert. Enjoy a fun meal, but keep your breakfast and lunch the same as your weekday meal. Prioritize your protein with every meal. Keep your steps up and walk a lot. These little things add up & matter more than you realize!
I’m a firm believer that you don’t need to be perfect but you do need a plan. Even a small one - like knowing what you’re having for breakfast tomorrow or deciding on your treats ahead of time - will completely set you up for success & keep you in control.
What’s one small plan you’re making for this weekend to keep yourself on track! 👇🏼
💋
#nutrition #weightloss #weekend #fitness #fitnessmotivation
Ladies let’s get after it - strong arms, strong core 🔥
3 supersets today, pairing an upper body move with a core exercise. More bang for your buck 😉
if you’re not familiar with how supersets work 👉🏼 you’ll perform the upper body exercise and the core exercise back to back minimal rest. 45-60 sec rest after each set.
This week try a free week of training inside KD-fit.
🔗 in bio. New workouts every week 💪🏼
Stay strong, keep smiling 💋
#fitness #workout #fitnessmotivation #onlinecoach #fit
30 mins of meal prep on Sunday is about 4 hours saved in the kitchen during the week 🤯
Think about it: How much time do you waste every single night opening the fridge, staring into the abyss and playing the “hmmmm….🤔What are we having for dinner?” game? Then you actually have to chop, cook and clean up. Every. Single. Night. (but also - how come nobody warned us adulting really just means cooking all the time 🫠)
That easily eats up 45 - 60 minutes of your evening.
But when you spend just 30 minutes on Sunday prepping your proteins, chopping your veggies & portioning out a few basics, the magic happens 💫
👉🏼No daily decision fatigue (the menu is already set)
👉🏼kitchen time drops to 10–15 minutes of quick reheating/assembling YES PLEASE 🙋🏼♀️
👉🏼Cleanup is basically nonexistent because the heavy-duty pots & pans were already washed on Sunday.
You literally buy yourself back 4 hours of your week. Doesn’t that sound amazing?! 4 hours to actually relax, hang out with family or workout 😉
Getting healthy & hitting your goals isn’t about spending hours in the kitchen. It’s about being lazy-smart with the time you do have. 💋
Weekend is coming - perfect time to get your prep on! Let’s do this 🥳
#nutrition #goals #fitness #healthylifestyle #daily
Full body workout in under 10 minutes with one set of heavy weights. C’mon babe - you’ve got this! Save it, do it, squeeze it in your day. Future YOU says thank you ♥️
This whole week come train with KD-fit for free. 7-day free trial, 🔗 in bio. This workout directly from the Summer Sweat series we’re wrapping up. Let’s finish the summer strong together 💪🏼 The next Summer Sweat Series starts July 27 - ARE YOU READY?!
🌻
#fitness #onlinecoach #workout #fitnessmotivation #fit
If there’s anything I’ve learned in this sweet little life of mine it’s that joy isn’t hidden in the big moments. It’s tucked in the morning coffee, walks with my dog, songs that make me sing at the top of my lungs, dance parties in the kitchen. Joy is in hugging my boys, cuddles on the couch, belly laughs. It’s found connecting with the women in my community, texts with friends and the family dinners that get a little too loud and a little too rowdy.
Ordinary days, ordinary nights. Not doing more…but noticing more.
Joymaxxing this life one ordinary moment at a time 💫
#grateful #life #blessed #health #dream
To all my ladies out there - never skip upper body day 💪🏼 Let’s get those sexy, sculpted and STRONG arms! Add this circuit in to your training today. Workout from my Summer Sweat Series. 🔗 in bio for a free 7-day trial. Come sweat with me 💋
#fitness #homeworkouts #workout #fitnessmotivation #onlinecoach
Small mindset shifts create big life changes. Which one are you working on right now? Let me know the “new me” mindset shifts you’ve already made or the “old me” place you’re still stuck. ♥️
#fitness #fitnessmotivation #mindset #onlinecoach #lifestyle
We’re wrapping up Part 1 of our Summer Sweat Series and workout is officially LIVE in the app today! 💪🏼☀️
Drop the word SUMMER below and I’ll send you a FREE 7-day trial so you can jump in and give it a try!
Then… get ready babe. 🤠🔥
Summer Sweat Series: Part 2 — Cowgirl Core kicks off July 27, and we’re finishing this summer STRONG AF.
YOU READY???? 💋
#fitness #homeworkouts #workout #onlinecoach #lifestyle
I don’t know what to do with my hands 😭
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#fitness #onlinecoach #nutrition #lifestyle #fitnessmotivation
All you need is 10 min and a set of dumbbells! 3 rounds, 10 reps each. Minimal rest 💪🏼
Save it, come back to it and get it done. Every time you show up for yourself you reinforce your commitment, routine and consistency. You got this babe! 💋
#fitness #fitnessmotivation #homeworkout #onlinecoach #lifestyle
Where are you at on your health journey? Fat loss?? Maintenance?? Building?
Drop a comment below👇🏼 Let’s talk about it! 💋
🏠💪🏼
#fitness #healthylifestyle #weightloss #transformation #onlinecoach
Sunday night anxiety? Let’s fix that. 🧠👇🏼
You don’t need a perfect, 4 hr morning routine to win the week. You just need a clear head.
Spend 5 minutes getting the chaos out of your brain and onto paper tonight. Pick your Top 3 priorities for tomorrow & give yourself permission to ignore the rest until Monday actually gets here.
What is ONE non-negotiable on your list for tomorrow? Let’s crush it! 👇🏼💋
The estrogen? 10/10
The delivery system? A literal band-aid. 🩹🤦🏼♀️
HRT is incredible! but why is women’s healthcare technology stuck in the stone age? We deserve better than a sticker that looks like a thick bandaid covering a bullet wound 😑
Do you agree or is it no big deal?
#womenshealth #healthylifestyle #perimenopause #hrt #hormones
All you need is 12 minutes and a band. Get ready 🔥 those rows into pulses are sneaky!
⏱️ 4 rounds
👉🏼 40 sec work/20 sec rest
Whether you’re traveling, short on time or don’t have any equipment - you can fit this into your day! 12 minutes and a band babe 💋 LFG 🙌🏼🔥
Grab my Travel Edition training series, last day! 🔗 in bio. Keep your routine, stay consistent. Future you says THANK YOU 😊
xo
#travel #training #workout #daily #fitnessmotivation
If you’re reading this with your head in the fridge... step away from the cheese drawer. 🛑
Late night snacking is rarely about physical hunger. Usually it’s just our brain’s way of trying to unwind, decompress, or find a little comfort at the end of a chaotic day.
Before you mindlessly eat something you didn’t even really want, pause and ask yourself what you actually NEED. Is it food or is it just permission to go sit down and relax?
Close the fridge, make some tea or grab a glass of water & go watch your fav show 🫶🏼
💋
#goals #discipline #healthylifestyle #habits #fitness
All you need is 15 min and a band. Get ready for 🔥
If you’ve never done a ladder style workout, here’s how it works:
👉🏼 Start at top of the ladder, perform 10 reps each move. As soon as you’re done, perform 8 reps of each move. Continue to work your way down the ladder with as minimal rest as possible. *note, 10 reps EACH leg…not total. And then 8 reps EACH leg…and so on. 🥵
This took me approximately 15 minutes. Save it, do it and lemme know how fast you get it done!
My travel edition workouts are on sale today for $29. 🔗 in bio. All you need is a band, keep your routine and stay consistent no matter where you’re at!
#vacation #workout #training #fitness #fitnessmotivation
Never a dull moment! But no matter what life is throwing my way, healthy food and workouts are a priority. If you’re new to my page, I’m so happy you’re here! ♥️ Welcome babe!
Follow along for real-talk fitness. No BS, no 1,200-calorie starvation diets. Actual weights, because YES, we’re building muscle, not just doing endless cardio. And of course, fun life moments sprinkled with a little chaos, coffee, laughter and lots of gratitude. 🥰
Drop a comment below and let me know if you have any extra fans I can use while my AC isn’t working 🤦🏼♀️😆
Keep kicking ass 💋
#fitness #healthylifestyle #strength #onlinecoach fit
Set yourself up for success ladies! No plan? Then you’re literally handing over all control to your mood. Your mood will dictate the outcome and I don’t know about you, but my mood is crazy sometimes! 😵💫🤪🤦🏼♀️
It’s time to let discipline, planning & preparation take over. Keep it simple, we don’t need to overthink this. I believe in you - now go to the store & go shopping. ✌🏼
Byeeeee 💋
#nutrition #health #food #weightloss #onlinecoach
Short on time? No equipment?? This is for you ladies! All you need is a band and 15 minutes. My travel series is officially available and today only - you can grab it for $19 😱 Hurry tho - tomorrow price goes up! 💋
🔗 in bio
#fitness #training #onlinecoach #workout #travel
If you are currently hiding from a banana or afraid that a bowl of oatmeal is going to ruin your life... read that last slide again. 🤦🏼♀️
Internet wellness culture is exhausting. Let’s make common sense trendy again.
What’s the wildest “health rule” you’ve seen on your feed?👇🏼
#fitness #health #trends #onlinecoach #nutrition
Listen to me: your kids’ half-eaten chicken nuggets and a crust of toast do NOT count as a meal. 🛑
As moms, we get so used to taking care of everyone else that we literally treat ourselves like the cleanup crew. We survive on coffee, stress, and random scraps we eat standing up over the sink.
But you can’t pour from an empty cup, and you certainly can’t build muscle, balance your hormones, or keep your energy up in your 40s on a diet of leftovers.
You deserve a real, nourishing, high-protein meal. Sit down. Make your own plate. Eat like a grown adult who loves herself.
Now promise me you’ll make a real lunch tomorrow! 💋
#nutrition #health #habits #onlinecoach #fitness
Let’s be real for a second - as a single mom running a business, some days I just don’t have the bandwidth to cook. And as a fitness coach, I know how easy it is to just grab chips or skip a meal entirely when you’re exhausted.
But your body in its 40s needs fuel and protein to keep your energy up and your metabolism happy. Swipe through to see my go to emergency dinner. No fancy meal prep containers required. Just real food and fast!
And the best part (besides the 45g of protein it serves)?? Leftovers!! What’s your ultimate lazy meal? Let me know below! 👇🏼
#nutrition #healthylifestyle #fitness #onlinecoach #food
Upper body workout - travel edition 💪🏼 all you need is one band & 15 min.
👉🏼 4 rounds
⏱️ 45 sec work/15 sec rest
Push-ups to walk in
Banded upright rows
Wall sit lat pulldowns
Low plank forward taps
Stay strong, keep moving! At home or on the road - no excuses babe! I got you!
Strong Anywhere; Travel Edition drops Friday ✈️🎉
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#fitness #travel #workout #healthylifestyle #daily
The real WFH experience 😅 iykyk
#momlife #onlinecoach #workfromhome #summerbreak #fitness
These are my go-to meals I’ve been eating on repeat this summer that keep me feeling strong, sexy and lean!
1. Oats with protein powder, pb fit, chia seeds & berries
2. 1 egg & 6oz egg whites scrambled with a salad & cottage cheese and berries
3. 1/2 can of Kirkland canned chicken drained & mixed with nonfat Greek yogurt. Lots of cold chopped veggies on the side and a few pita crackers
4. Nonfat Greek yogurt with protein powder, almond butter, frozen berries & granola. I die, my absolute fav. **this is a higher fat bowl. You can sub out almond butter
5. Turkey burger bowl with air fried potato wedges and a homemade burger sauce. Serve with all your fav toppings
6. Salmon on arugula with air fried potato wedges
7. For my sweet tooth 👉🏼 a cottage cheese bowl with berries, a graham cracker and drizzle of honey 🤤
8. Taco bowl. This is life
9. Egg white & lite cheese scramble in a zero carb tortilla. Great for post workouts or a super quick meal 💥
All of these meals/snacks are atleast 20g of protein. Super simple but super good. Hope this helps give you some inspo in the kitchen. Remember - keep it simple! Find a few dishes you love and eat them on repeat. Dont over complicate it 💋
✌🏼
#nutrition #healthy #strong #lifestyle #habits
Glutes, abs & conditioning! Circuit from my Summer Sweat Series ☀️👙
4 rounds ⏱️ 40 sec work/20 sec rest
Save it, do it, make it happen. Future you says THANK YOU! 💋
Happy Monday!
#fitness #homeworkouts #training #workout #summer
Happy 4th of July! 🇺🇸
Stop over complicating it. Do the basics and see how much will change in just 30 days.
Future you says thank you 💋
#fitness #health #workout #weightloss #goals
Ladies I know it’s easy to get discouraged when the scale isn’t dropping 3–5 pounds every week but that’s not how sustainable fat loss works.
The women I shared in this video are losing, on average, 0.5–1.5 pounds per week. It may not sound flashy, but week after week, those small wins add up to BIG transformations. 🥳
The goal isn’t just to lose weight. The goal is to lose it in a way you can actually maintain it LONG TERM.
Let’s stop chasing overnight success and start creating a lifestyle that doesn’t disappear the moment the diet ends. 🏆
What’s one habit you’re committed to staying consistent with this week? 👇🏼
#weightloss #healthylifestyle #goals #fatloss #nutrition
Quadzilla 🥵🔥 Leg Day Circuit. 4 rounds. 40 sec of work/20 sec rest between movements.
▪️goblet squat to forward lunges
▪️single leg step ups right
▪️single leg step ups left
▪️Barbie squat + pulse
▪️wall sit with alternating heel lifts
Circuit from my summer sweat training series 🤠🌵 Need a routine - link in bio babe. Join the fun 🤩
#fitness #legday #legs #fitnessmotivation #fit
June recap…what a perfect start to summer ☀️
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#summer #fitness #healthylife #grateful
Upper Body Circuit from my Summer Sweat Series ☀️
👉🏼 10 reps each move. 4 rounds. 💪🏼
▪️ Arnold press
▪️ bent over fly
▪️ around the world
▪️v-sit crunch
Save it, do it. Stay active and let’s get strong! 💋
Stuck and need a plan & a routine to help you stay on track and get results? Join KD-fit training, only $250 this week for my annual membership. It’s freedom month baby! Happy birthday America ! 🇺🇸
#fitness #fit #workout #muscle #strengthtraining
I love serving this community of women. ♥️ It’s the biggest privilege and honor to work with women on their health & fitness journey. It’s so much more than just muscles and protein. It’s a lifestyle, a path to freedom, a path to empowerment. It’s a way of living that brings you back into your body and loving who you are - finding confidence, self esteem, self love and resilience. It’s realizing you’re stronger than you ever knew you were. 🔥💪🏼 So excited for you ladies - welcome Sherri & Stephanie and also Cassie who joined a couple weeks ago as well! 🥳
Ok I wanna hype YOU up! Share your wins below…big or small, they all count. Drop it below so I can cheer you on!
💋
#fitness #onlinebusiness #success #health #joy
If you’re lifting weights, welcome to the 27%. 💪🏼
If you’re not, it’s never too late to start. Let’s change that number ladies. ❤️ Future you says THANK YOU!
#health #muscle #workout #fitness #fit
I thought I was running to be healthy, to lose weight, to build a strong body. Looking back, I was just running from reality and the pain I was in. I was running to escape.
When my marriage was falling apart, I ran. Every. Single. Day. An unhealthy amount of running. It became more than exercise, it became my escape. If I was moving, I didn’t have to sit with the grief, the fear, or the uncertainty of watching my life unravel.
Then God did for me what I couldn’t do for myself. I broke my leg. And just like that 🫰🏼I couldn’t run anymore. It was horrific at first. Like crawling out of my skin difficult. But I had no choice…so I picked up a pair of dumbbells.
At first, I haaaaated slowing down. I wasn’t sweating, I was moving slower. It didn’t feel like I was really getting that same burn I was used to. Lifting weights also forced me to be more present. It forced me to rest between sets which also forced me to sit with my feelings 😬 It forced me to stop running physically and emotionally too.
I won’t pretend I changed overnight. I still spent a few more years believing more cardio was the answer. I was a sweat junkie - cardio, HIIT, heated classes, cycle - all of it! But looking back, breaking my leg was the beginning of a completely different relationship with fitness. It introduced weights and from the moment I was put in that walking boot & picked up a set of dumbbells, I never put them down again.
Today, I don’t train to escape my life. I train to build one I love. ♥️ I lift to get stronger. I recover without guilt.
I fuel my body instead of punishing it. And I finally understand that sometimes slowing down is exactly what allows you to move forward.
If you’re in a season where your body is asking you to change, don’t fight it. It might just be leading you somewhere better than you ever planned or could ever have imagined 🤍
#health #fitness #workout #homeworkout #selflove
Happy Monday friends! Total body training on deck today. 4 rounds 👉🏼 intervals 40 sec of work/20 sec of rest. Have more time? Aim for 5 or 6 rounds. Get it done 💪🏼
Need more direction & a routine to follow? This week only, sign up for my KD-fit membership for almost 50% off! Access to all training programs, community and coaching! Link in bio babe 🇺🇸
Stay active, keep smiling. Future you says THANK YOU! 💋
#fitness #healthy #workout #homeworkouts #training
Welcome to my little slice of the internet…where women over 40 stop chasing smaller and start chasing stronger.
Where building muscle is celebrated.
Where food isn’t the enemy.
Where perimenopause isn’t the end of your story.
Where confidence is built one workout at a time.
I’m so glad you’re here. 🤍
#health #fitness #selflove #perimenopause #healthylifestyle
Rise & Shine baby, time to get after it! ☀️ here’s a 15 min upper body circuit you can do at home or in the gym. 3 to 4 rounds 💪🏼
▪️push press 12x
▪️row to kickbacks 10x
▪️tricep dips 15x
▪️v-ups 12x
Make it a great day! Stay active, keep moving 💋
#fitness #homeworkout #training #workout #weekend
Ladies, this is such an incredibly important topic‼️ please, please, please let me know if you have questions, thoughts or feeling some kind of way about it.
The things that I share here, I don’t just preach but I also practice myself as well as teach the women that I work with. I want you to feel wildly empowered and in control of your life. Awareness and knowledge is how we get there babe 💋
#health #fitness #nutrition #womenempowerment #healthylifestyle
The food scale is definitely humbling 🙈😂
This isn’t about avoiding granola… it’s about realizing your “little sprinkle” might actually be three servings. Knowledge is power babe. 💋
#nutrition #health #fitness #habits #goals
Babe, this isn’t about never sitting down. Some days you need the rest. But if you’re always telling yourself you don’t have time to move… maybe the time isn’t the problem. Maybe it’s just hiding in places you haven’t thought to look.
Get up and go. future you will thank you ♥️
#health #wellness #movement #healthylifestyle #habits
Post workout fuel. Get your protein and carbs and keep it simple! This wrap is SO easy my kids could make it. Under 200 cals and 30g protein. 😎🤙🏼
Don’t over complicate it babe 💋
xo
#nutrition #fitness #healthylifestyle #fitnessmotivation #postworkout
😎☀️🌊
Hi. It’s me. I’m the editor. 🙋🏼♀️
One of my members messaged me absolutely dying laughing because she found this gem at the beginning of one of the workouts. 🤦🏼♀️😂
Apparently I forgot to edit out the part where I’m telling everyone to eat a dick. Some days the struggle is real ok 🤷🏼♀️🤪
#fitness #onlinetrainer #onlinecoach #workout #bloopers
Suns out Buns out! ☀️🍑 All you need is 15 min. 3-4 rounds 💋
Workout deets ⬇️
Bulgarian split squats 10x each leg
Single leg bridges 15x each leg
Banded kickbacks 20x each leg
Save it, do it - crush it! Keep moving, keep smiling & make it a great day!!
It’s not too late - if you need consistency this summer, my summer sweat series started today. Still time to jump in. Train with me in my KD-fit app. 🔗 in bio.
Stronger together babe 💋
#fitness #workout #goals #consistency #fit
Eat your cals. 🛑Stop drinking them
#fitness #food #nutrition #health #macros
When life starts life-ing and the season you’re in is challenging- drop the perfection & start protecting. Protect your anchors, protect your habits, protect your routines. They’re the life source that keep you grounded & rooted to who you are ♥️
Happy Monday ✌🏼
#healthylifestyle #fitness #habits #daily #fit
Monday ready 💕
#fitness #healthylifestyle #monday #fitnessmotivation #goals
Quick ab circuit - no equipment needed 👙
👉🏼3-4 rounds
☀️ side plank reach thru 30 sec each side
🌵mountain climbers 30 sec
👉🏼 rest 30 and repeat 3-4 times
Stay active, keep moving and crush it babe 💋
Need a plan? Want to stay consistent this summer? Come train with me! 🔗 in bio - my Summer Sweat Series starts Monday 🤠☀️🌵
#fitness #fitnessmotivation #training #homeworkouts #workout
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