Cait D Fitness

A little cousin love today with 💕
Woke up today and told Rett that I was wearing something other than pajamas, going to put on makeup and getting out of the house😂 traveled a full five minutes to my parents’ house to find this little cutie hanging out with her Shugie and got to meet JGD❤️

The best gift from God💕 I still can’t believe I am blessed to be this little girl’s mama!
Thank you for the photos!📸

💕Julie Garrett Downs💕
7 lbs. 9 oz; 20.5 inches long

After 40 hours of back labor, baby girl finally made her debut on October 18th at 11:59pm (missing her due date by one minute) and we couldn’t be happier!

If you know me, then you know I LOVE creating healthy meals that don’t break the bank or take up too much time and this chicken pasta salad full of fresh veggies hits all the criteria!
Ingredients:
🐔1 lb. chicken breast
🥦1 cup chopped broccoli
🍅1 cup chopped grape tomatoes
🥕1 cup chopped carrots
💜1/2 cup chopped red onion
💚1/2 cup chopped green onion
🥖1 box tri-colored rotini pasta
For the dressing:
🥄1/2 cup white wine vinegar
🥄3/4 cup olive oil
🥄1-2 Tbsp Italian seasoning
🧂salt + pepper, to taste
Directions:
1. Cook pasta until done
2. While pasta is cooking, chop all veggies
3. Once pasta is cooked, drain and set aside
4. In same cooking pan as pasta was cooked, sauté chicken over medium-high heat with olive oil, Italian seasoning, salt + pepper
5. While chicken is sautéing, mix ingredients for dressing in a measuring cup
6. Once chicken is cooked thoroughly, chop into small pieces.
7. Add all ingredients to a large mixing bowl, toss and voila!
✨Let pasta salad cool completely then store in an air tight container in the fridge!
So simple and so delicious! A great meal idea that you can tailor to your taste preference and your family’s!
Check out my IG stories to see how I made it!

Nutrition is KEY for not only weight loss, but overall health!

I see it every single day where we suffer in our nutrition because we hear “eat this, not that” and we get so confused that we end up just throwing in the towel.

I firmly believe that when we can feel confident in our everyday diet choices that we will see not only lasting results, but also a lasting lifestyle!

We are starting in on the fall season which brings football, parties, holidays and events and with that, our health can get the back burner.

So, beginning in September, I will be doing a nutrition workshop, Becoming Brave With Your Nutrition, where we will focus on the foods you CAN eat, what to eat first, what to eat in BIG portions and how to live your life without depriving yourself!

This chick did so awesome in the same nutrition workshop which makes me motivated to do it too!

If you want some more details, comment below with your least favorite emoji 😂 and I’ll send you some info!

Happy Wednesday, friends!💜

I’m all about easy meals, especially on days that I feel like I’m running 90 miles an hour!
All of this is leftover from this past week, so it only took about 20 minutes from start to finish! I like basic and easy to cook to meals that taste good too!
👉🏻Baked chicken
👉🏻Cauliflower rice topped with Everything but the Bagel seasoning
👉🏻Sautéed broccoli, zucchini, red onion, asparagus & carrots
Simple, nutritious, and tasty!
I always say, your meals don’t have to be elaborate to taste good and be nutritious!

Don’t mind me, just smiling through the yawns over here!😂😴✌🏻
By the end of the week, I am EXHAUSTED (ya feel me?) and when I’m tired, I start making some questionable food decisions🍩🍕🍝🍭
I know the truth about lacking sleep can cause us to eat extra calories during the day, so we must get 7-8 hours every night, but let’s be real here, that doesn’t always happen🤷🏼‍♀️
So, what do you do when you’ve had little sleep and your body is craving those delicious donuts in the office break room or your kids’ fruit snacks in the pantry? (gah, I love those things!😍)
👉🏻You have to make the DECISION to CHOOSE what you want most over what you want now. That’s right, you’ve gotta use some brain power!
No, but seriously. When we change our mindset, we can change our life.
So, how do you do that? Here are some simple tips that I use:
1️⃣I remind myself how good I feel mentally and physically when I wake up in the morning after a night of eating the foods my body deserves.
2️⃣I try to realize that the questionable food I want to eat might taste good but I know it won’t fuel my brain or my body to perform at optimal performance, and that’s ultimately what I want.
3️⃣I know that I will make mistakes and have slip ups, but I try to imagine how it will feel to overcome an obstacle and get the freedom of not having a food hold power over me.
4️⃣I know myself and I know my limits. For instance, I know that when I’m tired, I am probably 9 times out of 10 going to reach for a handful of M&M, however, I try my darnedest to not keep those little suckers in the house!😂
5️⃣(This is my BIG step)✨ What would the best version of myself do? Would she cave in and enjoy the fruit snacks or would she rise above the obstacle and instead make a choice that benefits her mentally and physically?✨
Of course, these are just my own personal coping strategies, but when you visit my page, I want you to leave with some tactical advice and more tools for your tool bag!
What about you? What are some of your coping strategies? I would love to know them and add them to my list!🙌🏻

🍭Happy Friday!🍭
It’s the beginning of the weekend which means FUN!🥂🍕🍒🍦
So, how can you enjoy your weekend but still keep it healthy? Here are a few simple tips!👇🏻👇🏻👇🏻
👉🏻Drink water before every meal and also every hour on the hour!
👉🏻Veggies most! Aim for every meal to have vegetables of some type🥦
👉🏻Protein always! For every meal and snack, make sure you have a source of protein to keep you full!
👉🏻Plan a friend date and meet for a weekend walk or call up a friend or family member and talk on the phone while you walk!
👉🏻Be mindful of what you’re eating! Meaning, whatever it is (sour patch kids for me!) enjoy it! Really relish your food and take your time eating it! You’ll find when you do this, you might eat a little less! (I’ll eat the whole bag of these bad boys and I’ll enjoy it and I won’t feel bad about it!)
I hope these tips help you! Lemme know if you did any or all of them! In the meantime, happy Friday, friends!❤️✌🏻

I’ve had many people ask about joining my accountability group, so I’m now offering it for ✨FREE!✨

If you want in, drop an emoji in the comment section and I’ll add you to the group!

In this group, I check in everyday with challenges, encouragement, tips and tricks!🙋🏼‍♀️

There’s a million and one things I could say in this post.
I could say that you are good enough. I could say you are worthy. I could say that your weight or your diet doesn’t define you. I could say “we all have rolls!” but fully knowing there are those genetically blessed people who only have rolls when they go to the Texas Roadhouse and get those pieces of bread.
Instead I’m going to say this: sister, I’m with you.
I know how it feels to work so hard in your health journey and then try on a pair of pants you’ve been dying to wear and they create a muffin top that even the muffin man wouldn’t want.
I know the heartache you feel when you step on the scale and it hasn’t budged or it goes up.
I know the anxiety you feel when you try to be your authentic self and it seems no one is listening or worse, they mock or ridicule you.
And trust me when I say, I KNOW those dark voices in your head telling you “you will never be like her, so quit dreaming about it and just accept being the mediocre person that you are.”
Girl, I know.❤️
So today, I’m going to be your scapegoat. I’m going to show the most unflattering pictures of myself to encourage you and let you know that you are not alone.❤️
I’m going to tell you that I struggle with depression. I’m going to tell you that I still walk by a mirror and am afraid to look at it and see the reflection. I am going to share my biggest fear of not being a good enough trainer, a good enough coach, a good enough friend, a good enough mentor, a good enough wife or a good enough sister. I am going to tell you that I am as selfish as they come. So I think, “who the hell am I to lead a tribe of women to becoming their best self? Who wants to listen to me?!”

If I’m taking a shot in the dark: EVERYONE.
We all have our troubles, and they may differ from the person beside us, but what we do all have in common is the power to overcome them! It may not be today, tomorrow or next year, but that power is somewhere. .
So until then.... girl, I’m with you.❤️

Water Challenge Wednesday!💦
Today, I’m challenging you to drink your ENTIRE body weight in ounces of water! Yep, that’s right! Not half of your body weight, but your full body weight!
Can you do it? Comment below at the end of the day with how much you drank today!
Get to sippin’!

“Your words have power, but your actions shape your life.”
-Rachel Hollis
✨I believe that you can become the person you’ve always wanted to be.
✨I believe that you can make a simple change in your everyday life to achieve the goals you set for yourself.
✨I believe that you have the power and potential to create the life you have always imagined for yourself.
You can be exactly who you want to be, but the difference between who you are now and who you want to be is the steps that you take in between.
Stop saying you will do something.
Stop imagining what your life will be like.
Stop telling yourself you don’t have time.
Take action.
Go after your dreams.
Make yourself a priority.
Why? Because you are WORTH it!💜

It’s time to debunk your ✌🏻
👉🏻Misconception: “I need to be in shape to workout!”
🙌🏻Truth: You need to workout to get in shape! How do you think people who are “in shape” did it? It’s all about small, consistent steps every single day. No one gets to where they want to be by simply thinking about it. They get there by actually DOING it!
You don’t need to have an “in shape” body to workout, you just need a BODY! And you don’t need fancy equipment or a nice facility to get the job done.... your backyard can do the trick too!😂
Get out of your comfort zone and get up and get moving! You can do it!

On Sundays, my challenge group girls make their goal(s) for the coming week and decide how they are going to crush them.💥
That’s what I teach in the my groups: you can either sit on the sidelines and watch others around you play the game OR you can get up, step onto the field and play the game yourself! It’s up to you.💥
So, what is your goal this week? It doesn’t have to be this big, life changing goals, but just one obstacle you want to overcome!
👇🏻Drop your goal in the comments and I will keep you accountable!💥💪🏻

💥TRUTH bomb💥

If you want to do something different, then you’ve got to do something you’ve never done before.

When you close your eyes and dream about your “perfect life” what does it look like?

Are you living it already or do you need to push a little harder to get there?

Is what you want now greater than what you want MOST?

Guys, get out of your comfort zone. Learn. Grow. Fail. Grow. Learn some more. Grow. Succeed. Grow.

Like Nike, just do it ✔️

Hey you! 🙋🏼‍♀️

Did you know that you are ✨BLESSED✨to move your body?!

✨✨So, you should do it TODAY!!✨✨

Here’s a quick workout to get in👇🏻

5 rounds:

50 jumping jacks
40 squats
30 sit-ups or crunches
20 lunges
10 push-ups
5 burpees

Comment below if you completed it!💪🏻✌🏻🤗

🌺Happy Sunday🌺

I love Sundays because they allow us to rest, but also gear up for the week ahead. Even though there’s the “Sunday scaries” or as my Maw Maw calls it the “Sunday dropsies”, we can rest in the fact that we are created with God’s plan in mind. How awesome is that?!

Think about it: when God created Adam and then Eve, He thought of YOU and ME!! He knew that we would be born into His creation, and He made us to be exactly how we are supposed to be!

So today, REST in God’s plan. PREPARE for the battle tomorrow. ACHIEVE the plans that are set before you.

XOXO,

Cait

Happy Saturday, everyone!! Enjoy your day, whatever it may bring you!

I hope you make the opportunity this weekend to do something that brings you absolute happiness. Like the kind of happiness that involves deep belly laughs and smiles that hurt your face because they’re so big.🤗
Happy Friday, happy weekend, happy life💕

Perks of being a and running my own fitness business?👉🏻the flexibility to set my own schedule and spend time with family💕
✨
Even bigger perk?👉🏻showing this little girl that you can do anything you set your mind to👏🏻🦄
I absolutely love my job as a personal trainer and virtual health coach. I love working out at home and I love working out at the gym. I love getting up early and I love going to bed before the sun sets. I love having my phone near me to check on my challenge groups and I love turning my phone off and unplugging for a while. Basically, I love the flexibility that my job allows me to have!🙌🏻
The best part about all of it? It started with a passion and nothing more🌟

Success Shoutout!!!

I am SO PROUD of this gal right here! Before she started one of my challenge groups, she was already in the gym at least 4 days/week and eating healthy. However, after doing my 21 day challenge, she is down.....

✨8.5 pounds!!! Say what?!!✨

After talking with Misty, she said she didn’t realize that her nutrition was impacting her health so much, but after joining the group, focusing on her nutrition and staying accountable, she is CRUSHING her health goals!

I am so proud of this chick and all of my other challengers! I feel like a proud (fitness) mama and just want to brag on my “kids”! 😂

I’m hosting another 21 day challenge beginning July 30th where we will be focusing on eating what we want within our correct portions, moving our bodies for 30 minutes, and encouraging and motivating each other (to me that’s the best part💗)

So can we PLEASE show some love to this girl for all of her hardwork!!👏🏻👏🏻👏🏻

Hey, it’s me again. Just wanted to drop this in on your scroll session and remind you that social media is a highlight reel and to stop comparing yourself to everyone you see.
👀
Instagram accounts are polished, showing the best angles, screaming “look at me and all that I’ve accomplished!”
The reality of life though, isn’t cookie cutter perfect. In fact, I’ve got a few cookies that spread out and now look like blobs😂, but I bet it still tastes just as good!🍪
The point of this is to show you that everyone you see isn’t always what they appear to be. We are all human.
I’ve said it before and I’ll say it again: if you can’t show me all of your angles, then don’t show me your best angles. I want authentic and genuine people in my life and I hope you want the same!
So today, go and crush your Monday. Not because everyone else is doing it, but because you have the heart and hustle to be successful. And if you don’t, then shake it off and start again tomorrow.❤️

Small steps continuously made cover a great distance. So stop comparing yourself to the person beside you with long stride because most of the time they will fatigue faster than you will👊🏻
Drink the water. Do the workout. Eat the protein. Small steps= B I G success🙌🏻

☀️Happy FRiDaY!☀️
I put this on my story a few days ago and had so many of you reach out and say it pushed you to workout/move that day, so here it is again!
I saw a quote this morning that said “TGIF isn’t just thank goodness it’s Friday, but the grind isn’t finished”💪🏻
It’s so tempting to let go of our goals on Fridays because it’s the beginning of the weekend (me included🙌🏻), but it’s when we don’t want to do something that we absolutely need to get after it!
So here’s my challenge to you today:
GET AFTER IT & MOVE!

Happy July 5th.... one of the country’s biggest recovery days🤪😂
Today I challenged my Bootcamp girls to take a few steps to kick it in gear after he holiday slump and they are KILLING it! Their goals and plan of actions are inspiring me, so you know it’s a good crew when your own clients are pushing you!
My goals were to drink half of my body weight in ounces of water 💦 and to move my body for at least 60 minutes.
I’m also sharing my lunch for a little 🍊🥑🥗🍤
The hubs made a D E L I C I O U S shrimp and avocado salsa full of healthy fats, protein and lycopene, so I took that and topped it on my favorite sweet butter lettuce and finished off with a clementine🧡 (ladies, find you a man that cooks 😉)
So, here’s my challenge to YOU:
Take one simple step that will get you closer to your health goals! Whether it’s drinking more water, moving your body, eating an extra serving of veggies instead of carbs, whatever it may be, like Nike,
It’s all about balance, so be grateful for the time you had yesterday, use your time today to make your tomorrow better, and tomorrow make the rest of your days the greatest✌🏻
Brb, going to gorge on this deliciousness 🥑🧡
Who said eating healthy couldn’t taste good?! Tell me, is this something you would eat? 😊

Workout with Caitlin they said. It’ll be fun they said.

My girls putting in some work today! 😂💪🏻