Kathy Dolan Fitness

10/26/2025

👻 Ghosting is for Ghosts-make yourself seen this week! Spread kindness like protein powder, in everything!! Gym anxiety? You can borrow my bravery!
And prepare with a plan! If you donts have a plan- you’re not growing!
Drop a “ghost” in the comments for my free newsletter!

10/26/2025

Many of you know I suffered a shoulder injury a few years back and doubted if I would ever do pull-ups and chin-ups again. I experienced pain, and it really threw me off. I had to skip doing many of the exercises I loved, including pull-ups. Recovery took time, and a visit to the physical therapist gave me a new perspective and hope. Perfect timing. I added a few more exercises and stayed with them.

Every time I thought I was getting closer to feeling normal, I would have a setback, reminding me of the importance of patience. To regain full strength, mobility, and the ability to do pull-ups again, I was reminded of the power our minds and bodies can have when we take care of them and persist.

I’m going to tag the FLEX GRIPS down below as they were game changers this past year. I have fallen in love with pull-ups again and have regained my GRIP! Something so simple as the right tool can make all the difference. Pull-ups are more than just an exercise for me; they’re proof of my resilience and grace under pressure.

Studies have shown that grip strength is a strong predictor of overall health and longevity. Here are a few key facts:

1. Indicator of Vitality: Research links grip strength to cardiovascular health, metabolic function, and reduced risk of conditions like heart disease, stroke, and diabetes. A strong grip often reflects overall muscle health, which supports metabolic and physical resilience.

2. Predictor of Longevity: Studies, such as those from the Lancet and Journal of Gerontology, found that weaker grip strength is associated with a higher risk of mortality, especially among older adults. Each 5 kg decrease in grip strength has been linked to a 16% increased risk of all-cause mortality.

3. Mobility and Independence: Grip strength is crucial for maintaining independence in older age, as it’s essential for everyday tasks like lifting, carrying, and balancing. Maintaining a strong grip supports mobility and quality of life well into later years.

Incorporating grip-strengthening exercises, such as dead hangs, farmer’s carries, and free-weight training, into your routine can be a powerful investment not just for physical fitness but also for long-term health and longevity.
SHOP THE FLEXX GRIPS HERE
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10/26/2025

Get a Grip on Your Longevity!
Grace Under Pressure

The term “grace” has always resonated with me, and if you know me, I use it lots. We will all experience pressure at different times in life, and is not just something we earn or are dependent on perfection; it’s a gift that finds us exactly as we are, where we are.

In fitness, “grace under pressure” means showing up even when it’s tough, embracing the discomfort, and staying committed. Just as a strong grip holds us steady, our mindset anchors our fitness journey. Whether you’re grinding through that last rep or aiming to conquer a challenging pull-up goal, think about the grace that comes with resilience and persistence.


Training Tips to Elevate Your Grip & Grace👊🏻

👊🏻Focus on Grip Strength: Include exercises like dead hangs, farmers’ carries, or towel-grip pull-ups to build grip strength.

👊🏻Practice Controlled Movements: Slow down the descent in your pull-ups and chin-ups to improve control and target the muscles effectively. This applies to using bands or machines.

👊🏻Find your Rhythm: Rather than rushing, focus on fluid, powerful movements. This is where strength meets grace.😉

10/20/2025

Go for a walk- even a 10 minute walk!

10/17/2025

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10/17/2025

Men take one little blue pill and suddenly they’re 25 again.
Women? We need 3 labs, 4 appointments, a hormone whisperer, and a Costco-size pack of patience just to feel normal. 💁‍♀️

Strong women don’t quit—we just lift heavier until someone listens! You need a hormone coach to navigate! Drop 😤💪 in comments to set up consultation!

08/21/2025

August is the perfect time to restock your protein powder and grab those ankle cuffs and wedges. You deserve to treat yourself with those little things that make a big difference in your routines. Show your receipt and get $5 off your next training or yoga class payment.

FREE WEDGE WORKOUT in the free newsletter! Drop a🏋🏻‍♀️ in the comments for the link.

commissions earned
https://www.amazon.com/shop/kathydfitnessonline

07/25/2025

🎉✨ We’re TWO Followers Away from 1K! ✨🎉

Class Fit by Kathy D is SO close to hitting 1,000 followers… just TWO more amazing people needed to cross the line!

If you’ve ever:

💪 Trained or Taken a class with me
🧠 Learned something from one of my fitness tips or wellness posts
🛍️ Shopped my Amazon storefront
💖 Felt supported, encouraged, or stronger in any way from this page…

Then I’d be so grateful if you helped me get there today by clicking Follow or tagging a friend who might love what we do here. 🙌

✨ I post workouts, health tips, product finds, mindset boosts—and I love building this community with you.

🎁 And YES—once we hit 1K, a thank-you giveaway just might be coming your way… 👀😉

Let’s get it!

👇 Tag a friend, share, and hit that follow button now!

07/07/2025

Skin so soft! Throwback to childhood summers when my mom would lather us up in Skin So Soft before we ran outside to play. 🌿🦟
Now I use it for my own family — it keeps the mosquito bites away without the harsh chemicals. Safe, non-toxic, and still just as effective.
Highly recommend this tried-and-true Avon favorite. 💚
Commission Earned

Generic - Original Dry Oil Spray 5 fl.oz (Twenty pack)

07/07/2025

04/28/2025

02/12/2025

Best price right now on my TikTok shop! Check out Kathy D💪🏻FITNESS ONLINE’s showcase on TikTok! https://vt.tiktok.com/ZT2SS5AFS/?page=TikTokShop