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Kay Mar

@donutstopfit

12.5K

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Nationally Registered EMT 👩‍🚒🚑/ 💪 ISSA Certified Personal Trainer @crunchgranitebay/ 👮🏼‍♀️ Former Deputy

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#america #camo #hatcollection #acehardware #tatted by @donutstopfit

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3

4 months ago

Feeling strong and consistent.

Holding 138 pounds for about a week and a half now but seeing more muscle tone which is 🔑.

#strongisthenewsexy #consistency #ProgressNotPerfection #gymrat #mentalhealth by @donutstopfit

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5 months ago

All about the lighting, but dang! I've been working my legs pretty hard the last few months. I must say, I am happy with the changes and growth theyre starting to show. 💪😜

#quaddamn #lighting #legday #functionaltraining #nomachines by @donutstopfit

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3

a day ago

Today at work, @crunchgranitebay , we are wearing pink for breast cancer awareness. Come see us and get a solid sweat session in to start your day. 🎀💗

#breastcancer #awareness #crunchfitness #comesayhi #starttoday by @donutstopfit

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2 days ago

The little things 🙌

#freshhair #blonde #velvetmuse #lookgoodfeelgood #happygirl by @donutstopfit

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9 days ago

Apparently, I’m on the SEAFOOD diet.

If I see it, I eat it.

And honestly? I’ve been indulging. I’m not going to pretend I haven’t.

But here’s the thing… my training has stayed consistent, intentional, and functional. I’m still pushing myself, lifting heavy, doing conditioning, moving my body, and training in a way that makes me feel STRONG—not just look a certain way.
And after a month of eating more freely?

⚖️ 141.5 lbs — same weight
💪 +3 lbs muscle
🔥 -0.5% body fat

So maybe the scale isn’t the whole story after all.
I’m eating. I’m training. I’m recovering. I’m enjoying my life. And most importantly, I feel freaking GREAT.

This is what balance looks like for me. I don’t need to be afraid of food to maintain my physique. I need to stay consistent with the things that make me feel strong, capable, and healthy.
So yes… I’ll have the burger.
And the fries.
And probably whatever else catches my eye.
Because I’m not chasing a smaller version of myself anymore.

I’m building a stronger one.

#SeafoodDiet #BodyRecomp #BuildDontShrink #StrongNotSmall #FunctionalTraining by @donutstopfit

122

4

a month ago

September 2022 vs. September 2026.

Four years can change a LOT.

But the biggest transformation isn’t what you see in these pictures. It’s everything you don’t see.

The battles.
The setbacks.
The heartbreak.
The days I didn't feel motivated.
The days I had to choose discipline over comfort.
The decision to keep going when starting over would've been easier.

My body changed because I changed.
I stopped looking for quick fixes and started building a life I actually wanted to live.

I still eat the foods I enjoy. I still have days where I don't feel like training. But I show up. I work hard. I take care of myself.

And I'm damn proud of the woman standing on the right.

Not because she's smaller.
Because she's stronger. 🖤

#transformation #progressnotperfection #strength #discipline #mentalhealthwarrior by @donutstopfit

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1

a month ago

This is my body right now. And I’m proud of it. 🖤

You don't have to punish your body to take care of it. You just have to respect it enough to keep showing up.

#showup #healthylifestyle #consistency #trainhard #youreworthit by @donutstopfit

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1

a month ago

We had a lot of fun at the Vegas themed Junior Football Gala last night! Showed me again that when it comes to gambling, I am not lucky. When it comes to my man though, I am the luckiest🥰

Oh! And my work added a donation to the silent auction too! 🙌

#vegas #gala #football #grateful #lucky by @donutstopfit

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8

a month ago

Today was a BIG day!

After a year and a half away from the workforce, I walked back in today feeling anxious, nervous, excited, grateful… and ready.

And now, sitting here after finishing my first shift and getting a killer workout in to let the rest of those nerves out and re-center myself, I can honestly say… I think I’m going to really love this.

Today was my first day as a Certified Personal Trainer at Crunch Fitness in Granite Bay, and I couldn’t be more proud to be stepping into this next chapter.

There is SO much knowledge and experience on that floor. I’m surrounded by people who have been doing this for years, and I feel genuinely honored to join the team, learn from them, and continue growing into the trainer I want to be.

Getting back to work after a year and a half wasn’t without its nerves. But sometimes you just have to walk through the door, put your head down, learn, work, and trust yourself.

Today reminded me that I’m capable of doing hard things. And I’m excited to see where this takes me. 💪🏼

If you’ve been thinking about working with a personal trainer, give Crunch Granite Bay a shot. Come see us, come get uncomfortable, come get stronger—and come say hi!

First day down. Many more to go.

Let’s work. 🔥💪

#getuncomfortable #personaltrainer #functional #newjob #grateful taken in Crunch Fitness by @donutstopfit

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2 months ago

Today's workout:

20 mins stairmaster

Circuit 1 x3 sets- 250m row
Dumbell press to burpee x6
Squat jumps x10

Circuit 2 x4 sets- 50lb medicine ball carry 100y
20lb medicine ball ab leg raise x10
Raised quad focus squat x10

Circuit 3 x4 sets- Walking lunges with 20 lbs 100y
20lb ball slams x10
Walking lunges with 20lbs 100y
Caterpillar plank pushup x5

Finished with sprint intervals at 9.5mph for 30 seconds and 3mph 1 minute for 15 minutes.

*disclaimer, I dont know the technical names for what I did.. just tried to think of something that could possibly describe the movement.

Anyway, if you give it a shot, let me know how it goes!!

#forhire #coach #alittlecrazy #intraining #firefighter taken in Crunch Fitness by @donutstopfit

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3

2 months ago

Top is today August 4, 2026
Bottom was June 26, 2026

Since switching my workouts a couple weeks ago..and eating more. I can most definitely see the changes in my shoulders. All the work is paying off! CPAT is next week! I feel so ready. 🚒👩‍🚒💪

#transformation #intraining #firetraining #lifework #dedicated taken in Crunch Fitness by @donutstopfit

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2

2 months ago