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CoachCat| Beginner’s Fitness Coach

@coachcat.fit

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Helping busy women 35+ build strength & lose body fat
Online 1:1 coaching 💪 Founding spots open, DM READY
Free 7-Day Gym Glow-Up Guide ↓

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3 Things all the Petite Girlies need to hear Going into the Holidays 😘

#fyp #selfcare #fitness by @coachcat.fit

The hardest part is showing up.

Sometimes the fear isn’t even about what you’re doing. It’s about being seen trying.

So you start talking yourself out of it.

What if I look stupid?

What if I don’t belong?

What if I’m not good enough?

And before you’ve even given yourself a chance, you’ve already decided not to go.

But here’s the funny thing about fear. Half the time, once you actually show up, you realize it wasn’t nearly as scary as you made it in your head.

Will you feel awkward sometimes? Absolutely.

Will you make mistakes? Probably.

But you might also meet someone new, learn something about yourself, have an amazing experience, or discover something you actually love.

And every time you show up for yourself, that little voice telling you you’re not enough gets a little quieter.

Confidence doesn’t always come before the experience. Sometimes you have to give yourself the experience to build the confidence.

So wear the outfit. Take the picture. Walk into the gym. Go to the event. Try something new.

F&@% the noise. SHOW UP ANYWAY.

You might just surprise yourself. 🤎 by @coachcat.fit

For the Woman who is Needs a plan and a stronger core…You don’t need an hour, just follow @coachcat.fit and I will help you figure out the rest regardless of your busy lifestyle 💪😇

Save this routine for Tonight 🔥

1️⃣ V Ups x 12
2️⃣ Side Plank w/leg raise x 10 ea side
3️⃣ Side plank W/Torso Twist
4️⃣Deep Core Crunch x 15
5️⃣Cable Crunch x 15
6️⃣ 3 Leg Dog to knee tuck x 10 by @coachcat.fit

I use to think that I had to eat less and do more Cardio, and I was tired at noon, hungry, and living in fast food.

Here is what changed the game…

1. Protein at every meal (a palm-size portion)

2. Stop fearing carbs; they fuel your energy and mood

3. Plan your late-night snack so it isn’t a free-for-all

4. Eat fruit when sugar cravings hit

5. Keep cardio to about 120 min a week

6. Strength train 2x a week (beginners)

7. Plan your treat meals; no guilt, no “starting over Monday”

8. Retrain your taste buds, one swap at a time

9. Sleep 7+ hours, because tired you craves sugar

10. Have a go-to fast food order before you need it.

Follow @coachcat.fit to learn more about getting your energy back and building your strength. by @coachcat.fit

Follow me if you are in a Journey of Building yourself up @coachcat.fit by @coachcat.fit

Three machines every beginner should learn first

Walking into the gym and having no idea which machine to touch first?

That was me too. You don’t need to learn all of them. Start with these three and you’ll walk in feeling like you belong there.

Save this for your next gym day, and tell me which one scares you most. 💪

#womenover35 #beginnerworkout #gymconfidence #coachcat by @coachcat.fit

How to use the gym like a Pro After 35 💖

Comment Gym and I'll send you the training and nutrition plan to it your goals 💪

The Gym Machines are the easiest thing to master so let's start here.
#1 Seat Adjustments should make you feel snug in the gym and should put light tension on the muscles that you want to work.
#2 In this Routine we will be focusing on just a couple of movements
- Chest Press (this is were most women are most weak)
- Lat Pull Down (A woman's favorite to get rid of back rolls)
- Leg Press (Ladies strong legs are the key to a long life. But start small)
- End this routine with light cardio get your heart rate to 120 - 130 and keep it to 10 - 15 mins maximum. We are not trying to spend all day in the gym by @coachcat.fit

New to the gym? Here's how to stop feeling lost and actually know what you're doing. 👇🏽

Walking into the gym can feel intimidating, especially when everyone else looks like they know exactly what they're doing.

But here's something I want you to understand: Gym confidence doesn't come from knowing everything. It comes from having a plan.

Here's how to get started:
1️⃣ Warm up and review your workout.

Spend 5 minutes warming up and pull up the workout plan from my FREE 7-Day Gym Glow-Up Guide. (Comment 'GUIDE' to get it!)
2️⃣ Head straight to your machines.

No wandering around wondering what to do next. Your workout plan tells you which exercises to focus on.
3️⃣ Learn these 3 things before using any machine:

✅ Muscles: Look at the machine's diagram to identify which muscles you're working.
✅ Position: Adjust the seat and pads to fit your body. Make sure you're properly aligned before starting.
✅ Weight: Start light! Choose a weight that allows you to feel your muscles working while maintaining control and good form.

4️⃣ Set a 25-minute workout timer.

You don't need to spend hours in the gym to make progress.

Right now, your goal isn't perfection. It's learning the equipment, building confidence, and creating a routine you can actually stick to.

Because fitness isn't just about getting through a workout. It's about building a lifestyle you can maintain. 🤎

💬 Comment "GUIDE" and I'll send you my FREE 7-Day Gym Glow-Up Guide so you can walk into the gym knowing exactly where to start.

Follow @coachcat.fit for beginner-friendly workouts, gym confidence, and realistic fitness tips. by @coachcat.fit

Hate cardio?
Most women restarting their fitness journey think cardio has to mean 45 minutes of running, a dripping sweat towel and feeling like you might pass out, lol. So you try it once, hate it, and decide “cardio just isn’t for me.” Then you feel guilty every time you walk past the treadmill.

I used to avoid the stair master because my heart rate use to cuss me out when I looked at it. What changed was making it achievable, not pushing harder:

✨ Start: 5–10 minutes of brisk walking, stair climbing, or whatever cardio you want, 3 times a week
✨ Pace: you should be able to talk, but not sing
✨ Build: add 2 minutes or a little incline each week
✨ The Goal: work up to about 90 -120 minutes a week (that’s 20 - 25 minutes, 5 days)

Within a few weeks, the same walk feels easier. You have more energy, sleep better, and stop dreading the gym, because you’re not starting from survival mode anymore. Consistency beats intensity every time.
Save this for your next gym day, and comment “CARDIO” if you want my beginner walking plan. 🤍
#beginnerfitness #cardioforbeginners #gymforbeginners by @coachcat.fit

Truth nobody tells you: crunches won't shrink your waist.

What actually helps? Building muscle, moving daily, and eating enough protein. This routine covers the first two.

45-minute beginner routine:
0–8 min → Incline treadmill walk
8–35 min → 3 sets of 10, rest 60–90 sec
- Leg press
- Lat pulldown
- Glute bridge or hip thrust
- Seated chest press
35–45 min → Incline walk

Bonus: bigger glutes and a stronger back make your waist LOOK smaller too.

Do this 3x a week, give it 8–12 weeks, and watch how your clothes fit.

Save this and start this week 🤍

#smallerwaist #beginnergym #womenwholift #strengthtraining #fitnessforwomen by @coachcat.fit

Save this workout when you are in the gym and don’t have a plan. Grab to Dumbbells and follow along.

1. Tricep Kickbacks 3 sets until it Burns!!
2. Single Bicep Curl (Get a heavier weight for this one 3 sets of 10-12
3. Single Arm Shoulder Press 3 sets until it Burns
4. lateral Raise (Light Weights) until it burns
Get a Timer out for abs
5. Side Plank w/reverse fly no weight for newbies
6. Single arm Sit-ups

Do it twice this week and let me know how your arms feel. You don’t need more motivation, you just need a plan you’ll actually stick to. 😘 by @coachcat.fit

Stop overcomplicating a healthy lifestyle.

I was raised by people who didn’t know anything about being healthy. I tried random workouts and way too much cardio, with no plan, and nothing changed.

Then I built a plan that worked. Now I’m smaller, stronger and toned, and I’m here to tell you it’s simpler than you think.

Getting old is optional. But you need a plan. Follow me for more 🌹 by @coachcat.fit