Fit to be Trained

🙌Strive for consistency, not perfection. Do the right thing 80-90% of the time and understand that 10-20% of the other time you'll deviate from the plan and THAT'S OK.
This is important because you're more likely to stick with the plan for the long haul if you focus on consistency instead of perfection.
You're much less likely to fall off the wagon.
An all or nothing mentality can lead to obsessive relationships with food and exercise. In food, this could lead to eating disorders. It's ok to have a cookie, and a cookie isn't "unhealthy,"
"unclean," or "bad." It's just a cookie. What makes something unhealthy, food or behavior, is the amount and frequency.👍

It's Never Too Late—Strength at Every Age. Your best self isn’t behind you—it’s waiting for you! Busy schedule? You can still fit in movement! Even 10-minute workouts make a difference—strength, confidence, and energy start with small steps.
Starting again feels intimidating, but it’s never too late. Compassionate coaching. Real results. Your journey starts today!
Ladies, we are NOT too old to feel strong, confident, and energized! Who else is ready to get back in shape at home—with a trainer who understands YOU?
Drop a 😀you believe it's never too late to feel amazing!
If you're ready for a guided, compassionate approach to fitness from home, I’d love to help. My 60-Day Fitness Transformation Package is built just for women who want to rediscover their strength, confidence, and vitality—with zero pressure, just progress. Comment or DM me if you’re interested!

https://fittobetrainedonline.mykajabi.com/60-day-fitness-transformation

5️⃣Simple Steps for Weight Loss Success🙌
💎Losing weight doesn’t need to be complicated.🤦‍♀️If you’re unsure of how to begin your weight loss journey, start here:
🥩Eat protein at every. single. meal.: Building each meal, snacks included, around protein helps you feel full so you’re less likely to turn to last minute impulse eating decisions. Protein also burns more calories during digestion than anything else!
🍺Be aware of liquid calories: Soft drinks, juice, sports drinks, alcohol and creamers are the most common calorie busters in liquid form. These drinks quickly add to your total calorie consumption.
🚶‍♀️Be active: Move as often as you can. That doesn’t necessarily mean making it to the gym 5x per week. It can be simple, like walking the dog, cleaning the house, or park the car around the block or side street. These are all great forms of exercise too!
🛌Sleep! Your body needs sleep to recover, ingrain the new movements/lessons learnt that day and rebuild. Try to be consistent with the times you go to bed and wake up.
📆Plan your meals for the day or better yet the week. When you’re hungry and haven’t got your meal planned you will likely end up grabbing something that doesn’t suit your goals. 💪😆🙌🤸‍♀️🙏🏃‍♀️🏊‍♀️
Focus on these five things and you’ll be creating great habits that steer you towards weight loss success!

👍Stress and lack of sleep are the biggest things sabotaging your weight loss.
Read That Again👍

Exercise helps you sleep better and relieves stress😀Join today-link in Bio

Instant gratification is part of our lives at every turn.
Post a new photo...get a like.
Order something online…it’s delivered in 2 hours..
It’s just so….gratifying... getting something immediately.
BUT this causes a problem when it comes to losing weight. Because there’s no such thing as instant results.
You have to work at your diet/your exercise plan for MULTIPLE WEEKS before you see real results.
There is no instant gratification.
Trust in a plan, commit to it for a few MONTHS, and awesome things start happening.
- You look better.
- Your pants are less tight.
- You feel better in your own skin.
- You start to get compliments.
You don’t have to do crazy fads for a week to lose weight. You need to do the basics consistently.
- Workout 3-4 times a week.
- Make sure 90% of your meals are properly portioned.
- Eat more vegetables.
- Eat enough protein.
Executing the basics consistently is the one thing that everyone who has lost weight (and kept it off) has done 👍 Join the 60 Day Transformation now!! 💪🙌❤️ https://linktr.ee/KarenDougherty
Just do it! 👊You got this!

❤️💪🙌 Emily Arnold

"Sizzle Lean" Powered by Fit to be Trained hosted by Karen Dougherty 4/8/25 "Sizzle Lean" Powered by Fit to be Trained hosted by Karen Dougherty 4/8/25with guest Coach Emily ArnoldI've been passionate about athletics from a young age...

⁉️Let’s get real for a minute - WHY do you really want to lose weight?
Let’s find the real reason this goal is important to you with the “5 Why Game.” For example...
Q: What is your goal?
A: To lose weight.
Q: But why?
A:
Q: Ok, but WHY is that important?
Then ask why again. And again. And AGAIN!
No one's going to put in the work that’s required to lose weight and keep it off just for the sake of losing weight. They're going to do it because they:
1) Miss going out with friends and family
2) You hate the way you feel uncomfortable when you see your friends or family you haven’t seen in awhile
3) You hate feeling embarrassed when you can’t do things at the beach or pool, cause you don’t feel comfortable in a bathing suit. 👙
Keep your WHY at the forefront of your mind when you’re pursuing weight loss. It’ll be the driving force that keeps you going when you get frustrated, tired, and ticked off at the process.
Why is weight loss and fat loss worth it to you?

😉Let’s meet online💻You will feel energized, vibrant, hydrated, youthful, stretched, strong, supple, and lean! Easy Basic Exercises. Personal plans. Start where YOU are! (Link in Bio)

@KarenDougherty | Linktree I make fitness FUN for all ages

🤔The same people that always tell me they can’t lose weight are always the same people who refuse to walk because they think it won’t make a difference.

👍Walking is a game changer. It’s the first doable habit for many people to start losing weight.. And if you do it consistently, it helps you burn a lot of extra calories and aids with fat loss.

It may be a small thing and sure, it doesn’t feel like you’re doing CrossFit or Olympic lifting, but it’s a small action that isn’t hard to take and really starts to add up. Never underestimate getting your daily step count up. 👍

"Carbs: the frenemies of food. Some, like whole grains and veggies, cheer you on like a supportive BFF 🥦, while others—hello, croissants and fries 🍟—drag you into an unplanned nap. Pick the ones that lift you up, not weigh you down!" 🙏🙌

🐪The term "desk hump" captures the common postural issue of a rounded back resulting from prolonged periods of sitting at a desk. It's a playful way to describe what is technically known as kyphosis.
🦸‍♀️I'm familiar with the importance of addressing these issues not only for "looks" but for overall health and well-being. Correcting a rounded back involves a combination of exercises that stretch tight muscles and strengthen weak postural muscles.
✅Join me every Tuesday and Thursday morning (VIRTUALLY) as we address this issue (along with MANY other issues) involving posture and mobility!
https://linktr.ee/KarenDougherty
Link in bio...hit virtual classes. 💻🥰

❤️

Elevate Your Fitness and Reclaim Vitality Unlock the path to renewed energy and vitality with Fit to be Trained. My tailored fitness and lifestyle solutions cater to busy mature women, offering enjoyable, pain-free workouts designed to fit seamlessly into your schedule. Start your journey to a healthier, happier you today.

☀️Boost Your Bone Health with Vitamin D🩻It helps your body absorb calcium, a key nutrient for strong and healthy 🦴 bones.
Here’s how to get your daily dose:
☀️Soak Up the Sun: Only 10 minutes outdoors in natural sunlight helps your body produce Vitamin D.
🍽️Eat Vitamin D-rich foods like:
🍣fish (salmon, mackerel),
🍳egg yolks
🍦Yogurt (Greek as more protein)
🍼milk
A dose of Vitamin D is the “sunshine” your bones need!

🚨For the ultra beginner‼️5 safe exercises to do in your own home!
Hit my Linktree in BIo now!
https://linktr.ee/KarenDougherty

Starting a workout routine can feel overwhelming — I get it. It’s hard to know what actually works or where to begin.

That’s exactly why I created this free video with 5 essential exercises — simple, effective, and perfect for any fitness level. Whether you’re a beginner or getting back on track, these moves will help you:

✅ Build strength without equipment
✅ Boost your energy and feel more powerful
✅ Gain confidence as you move better and feel stronger

You don’t need a complicated routine or hours in the gym to see progress — you just need the right exercises and a little guidance. I’ve got you covered.

Grab the free video now and let’s make this the start of something better — you deserve to feel strong and capable.