The Fit Dr Program

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The Fit Dr Program I help moms over 30 lose 10-20 lbs and get STRONG so they can feel confident in their bodies without sacrificing family time or their favorite foods.

Meal plan and accountability

02/01/2026

If I only had 3 days a week to work out from home…
this is the split I’d run. 👇🏼
✔️ 1 Lower Body Day
✔️ 1 Upper Body Day
✔️ 1 Full Body Day (dumbbells only)

No fancy equipment.
No 90-minute workouts.
No “all or nothing” mentality.

This is how busy moms build strength, confidence, and results without living in the gym.

You don’t need more time.

You need a plan that fits your life.

Save this for later 🫶🏼

Comment “HOME” if you want this turned into a full weekly program.

— The Fit Dr 💪🏼🩺

01/01/2026

Shelby didn’t need to “try harder.”
She needed to eat more first.

When she came to me, she was under-eating and stuck.
So we did the unsexy work👇🏼
✔️ 3 months of a reverse diet to maintenance
✔️ Rebuilt her metabolism
✔️ Restored consistency + performance

Then we entered a deficit.

Results so far ⬇️
• 152 → 143 lbs (-9 lbs)
• Waist: 31” → 29”
• Hips: 41.5” → 37”

All while:
→ Hitting her macros
→ Averaging 11k steps/day
→ Strength training 4x/week
→ Mobility 2x/week

This is how you lean out without breaking your metabolism—especially when the goal is looking GOOD in a swimsuit in the Dominican 🇩🇴🌴

And when this cut ends?
👉🏼We reverse again.
Because fat loss is a phase.
Metabolic health is the priority.

If you’re tired of dieting yourself into a corner,

DM me “METABOLISM” and let’s do this the right way.

31/12/2025

Still “starting over” every Monday?

If keto, fasting, and eating 1,200 calories actually worked…
you wouldn’t be here watching this.

This isn’t a discipline problem.
It’s bad fat-loss advice.

I help busy women lose 20+ pounds
without starving, wrecking hormones, or burning out.

No punishment workouts.
No starting over.

Just a proven framework that actually works long-term.

👉 DM “FAT LOSS” to book a call

✨ BEST CLIENT WINS OF 2025 Part 2 ✨Meet Christie… a mom, a teacher, and proof that consistency beats chaos every single ...
31/12/2025

✨ BEST CLIENT WINS OF 2025 Part 2 ✨

Meet Christie… a mom, a teacher, and proof that consistency beats chaos every single time.

In the last 5 months, Christie didn’t chase extremes.
She didn’t starve.
She didn’t live in the gym.
She didn’t “start over” every Monday.

Instead, she committed to the basics and executed them relentlessly 👇🏼

✔️ Eating enough (around 1825 calories)
✔️ Prioritizing protein
✔️ 4 days of strength training
✔️ Moving her body daily with an 8k step goal
✔️ Showing up even when life was busy (because… teacher + mom life)

The result?
➡️ 14 pounds down
➡️ 8.25 inches lost between hips & waist
➡️ Confidence way up
➡️ A body that feels strong, capable, and sustainable

This is what happens when you stop chasing quick fixes and start following a proven plan that actually fits real life.

If you’re a busy woman who knows you need structure, accountability, and a coach who will tell you the truth (not sell you nonsense)…

👇🏼Comment “FAT LOSS” and I’ll message you personally to apply for coaching.

No extremes.
No shortcuts.
Just results that last. 💪🏼

30/12/2025

Most people stay stuck because they give power to the wrong things.

Fear. Excuses. “I’ll start Monday.”

I used to think fitness had to be hard to be effective.

That if I wasn’t exhausted, restricted, or miserable… it wasn’t working.

That mindset bled into everything.

My training. My business. My life.

What changed?
I stopped waiting for motivation.
Stopped blaming my circumstances.
Stopped trying to control everything outside of me.

Progress comes from choice … daily, boring, unsexy choices.

Let today be today. Do the work anyway.

Tomorrow will handle itself.

This is how I coach.

No shortcuts. No victim mindset.

Just accountability, consistency, and habits that actually work in real life.

One of our biggest wins of 2025 🏆Amber didn’t come to me chasing a quick fix.She came in exhausted from doing everything...
29/12/2025

One of our biggest wins of 2025 🏆

Amber didn’t come to me chasing a quick fix.

She came in exhausted from doing everything “right” and still feeling stuck.

She’s a busy mom.
She owns a business.
Her schedule is full but her commitment was clear.

Instead of cutting calories lower or adding more punishment workouts, we did the opposite:
🔥 Increased her food intake
🔥 Strength trained 4 days per week
🔥 Focused on daily movement with a realistic step goal
🔥 Built consistency she could actually sustain

No extremes.
No burnout.
No starting over every Monday.

And her body responded exactly how it should when it’s properly fueled and trained.

In 5 months:
✔️16 lbs down
✔️18 total inches lost between waist & hips
✔️Strength up
✔️Energy up
✔️Confidence way up

This is what happens when you stop fighting your body and start working with it.

Amber is proof that fat loss doesn’t come from eating less and doing more, it comes from the right structure, the right fuel, and the right plan for your real life.

So proud of you, Amber. Grateful to be part of your journey 🤍

If you’re a busy woman who’s done dieting, done guessing, and ready for results that actually last

comment or DM “fat loss” and I’ll walk you through what this could look like for you.

24/12/2025

Holiday funnies, but seriously, hold your ground 😝

24/12/2025

One meal doesn’t cause fat gain.

Consistent overeating over time does. Period.

If you want to enjoy meals without spiraling, here’s how I coach it 👇🏼

👉🏼 Don’t show up ravenous, a small protein-forward snack goes a long way
👉🏼 Choose what you actually want and portion it with intention
👉🏼 Slow down so your body can catch up and recognize fullness
👉🏼 Eat the foods that feel worth it, skip the ones that aren’t
👉🏼 Hydrate like normal, no compensating before or after
👉🏼 Move your body afterward because it feels good, not to “earn” or erase food

This is what sustainable looks like.

No guilt. No extremes. Just consistency.

❤️

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