Fit to be Trained

Fit to be Trained


Three little words: I get it. (Now, get it.)
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Fit to be Trained is fitness delivered to you! Karen Dougherty is a Certified Personal Trainer that Fitness Training for all ages, shapes and sizes.

I specialize in Pilates and I can help with injuries and rehabilitation exercises as well.


Pre-Thanksgiving 🦃 Weekend
2 for 1…Do together or split them up. Make it yours. 💪
#1 (10 each leg)
#2 (low weight high reps).

Photos from Fit to be Trained's post 11/21/2022

Thanks and for hosting the Chad1000X in VB. 🇺🇸🙏❤️
I was honored to participate with my pal in the (500 step-ups each) in honor of Chad Wilkinson (and ALL others). All proceeds go to support Veteran Mental Health Initiatives…Honored and Grateful.
Doing what we ❤️ for 🇺🇸🙏❤️


Live-Laugh-Love-Exercise 💪
❤️ 🏃🏼‍♀️🤸‍♂️🏋️


4 Plank Benefits 👍💪❤️
(better than a sit-up?)🤔
1. Strengthens Abs and Back
2. Protects your back
3. Improves posture
4. Convenient




Start with a 3 min. walk at a nice
Steady pace/zero incline.🚶‍♀️🏃🏼‍♀️
Increase the incline 💪
1.0 for 3 min.
2.0 for 3 min.
3.0 for 3 min.
4.0 for 3 min.
Work your way back down to 1.0
Walk 3 min. to cool down. 🚶‍♀️🏃🏼‍♀️
Remember your POSTURE and CORE please.😁


Yesss! ❤️ He always knows the right thing to say! I will continue to be STRONG 💪 on so many levels! 🙏Amen

Photos from Fit to be Trained's post 11/10/2022

Grab a Medicine Ball (6-12lbs.)
Test Ball 1st and see
So it doesn't HIT YOU IN THE FACE!! 😱 (Been there!)
Bring your arms over head and slam that sucker. Catch it in the squat. It takes a few reps. to get the hang of it, but once you do!
Your entire body will be on 🔥🔥
AND it's a great way to get out aggression and relieve stress!
❤️Love to 😝hate them!


- 🇷🇴 Romanian Deadlift is a deadlift with straighter legs.
- Hold your plank for at least 30 seconds.
- Underhand Row is a bent over row with your palms flipped forward.
Great workout. Have fun! 💪


It’s Monday!!💪 Fresh start…
Why lift weights over 50?
🏋️‍♀️to preserve strength, muscle
🏋️‍♀️to preserve youth
🏋️‍♀️to clear your mind
🏋️‍♀️lose body fat and inches
🏋️‍♀️helps ease joint pain
🏋️‍♀️helps you feel more confident
🏋️‍♀️Connect with new friends…
The list goes on…1-2-3 start now



🌬”Breathe…breathe in the air..
Don’t be afraid to care…” 🌬🙏🌤💨🧘‍♀️

Photos from Fit to be Trained's post 11/02/2022

Mermaid🧜‍♀️a fabulous stretch we do on the Pilates Reformer as well as Mat Class. It's great for improving overall flexibility by stretching your obliques, deep back muscles, lats, shoulders and hips. 😃💪
Yummy stretch😋


Keep it simple today…not easy, but simple (there’s a difference). When life gets busy or tough. Do this to get the endorphins and blood flowing! 😄💪
It’s all downhill.

Timeline photos 10/28/2022





“Show up, gotta show up if you wanna get it done” ✅
Yup…what can I say. Gotta show up no matter what. A good workout will always make your day better.💪🏋️‍♀️🏃🏼‍♀️
(Just like prayer lol…just sayin’🙏❤️)



Jumping increases your strength, and muscle tone. 🤸‍♀️
A Box Jump forces you to jump high enough that you use every single muscle in your legs to get you up onto that box! This action burns a ton of calories and blasts fat.



🍁🌤Exercise outside today?🧘‍♀️Breathe the fresh air/move
Walking Lunges 🤸‍♀️
Walk, Jog, Run🚶‍♀️🏃🏼‍♀️🏃‍♂️


Rows are “your choice”
Use a circular band or tie a band around your ankles for Leg Extensions and Curls if machines aren’t available to you. Challenge yourself 😅


7 Benefits of Pilates Reformer
1. It Challenges Your Entire Body
2. Lets YOU Control the Resistance
3. It Works Your Muscles Multiple Ways
4. It’s Versatile
5. It’s Gentle on Your Joints
6. It Trains Your Full Range of Motion
7. It’s Fun



We were NOT made to sit inside all day, under artificial light, staring at an array of screens. 🥹 👁 📺💻📱
It’s 🌧 here in Virginia Beach. Stay regulated on those “idiot boxes”. 😵‍💫🤥🥴🤪
(My nana’s favorite term for electronics). 😂
Me? Gym, work, and household chores🧹🧼🧺


💥AMRAP-(as many rounds/reps as possible) Need DBells
I did 3 rounds🛎40 minutes ⏰
Have fun🥳I liked this one 👊💕


ABduction machine- (Works hip/Gluteus Medius)🍑✔️💥🔥
1) Lean BACK🍑 (pic) OR
2)Lean FORWARD 🍑🍑
activates the Glutes more IF the machine allows proper form.



Need a b***y band? 🍑
Get 20% off💰🤑
Hit my linktree in Bio.




11 years sober 9/8/22 🙏👊💜
I purchased this HD when I got sober the 1st time in 1996. 🏍
I relapsed in 2003 and had to put it away. Now it’s restored and alive… like Me…after 11 years back on the right track. 9/8/2011-9/8/2022 🏩❤️‍🩹
Thanks to God and everyone that helped us get here…🥰MUCH love and gratitude. 🛐


FOCUS-The new “F” word🧘‍♀️
May we all find it today🙏🕊

is a superhero 🦸🏻‍♀️ (just sayin’)


“Once your mindset changes, everything on the outside will change with it” 💪🧠🧐🕊
Steve Maraboli


Set a timer-5, 10, 15, 20 minutes


Mermaid 🧜‍♀️ is a Pilates exercise that lengthens and opens up the side body.


Happy 3 Day Weekend! 🥳Fitness professional’s often work weekends and even holidays.. BUT the job is SO FUN…We don’t mind!! 💪❤️🏋️‍♀️

Photos from Fit to be Trained's post 09/01/2022

Shoulder Press w/Barbell🏋️‍♀️
Place 🤚 Shoulder width apart. If you place your hands too wide, you will lose strength. 💪🏋️‍♀️
Extends arms fully and return.


Don’t have a Bosu? 🤔 No worries. Use a small step, bench or NOTHING AT ALL!
Just move and have FUN…💥🤩


DECREASE neck/shoulder💥pain with the Back Rowing series on the Pilates Reformer. These exercises will “turn-on” inactive muscles and strengthen them.




💥Get Sh!# done!👊

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