Afleveringen
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Kate comes in hot this episode with a mic drop moment: above your nutrition plan, your workout plan, your water goal, and your step count, there's one thing that makes or breaks your results. Routine. She and Josh dig into why routine feels boring, why so many of us show up for our trainer or our group but not for ourselves, and how to shift from external accountability to doing it because it's good for you. From there, Kate walks through the four phases of the menstrual cycle and pushes back on the trend of letting social media, cycle syncing advice, or your fitness watch tell you how you're supposed to feel. Josh brings the psychology side, exploring why so many of us struggle to even name our emotions, and why personal awareness is the real foundation of lasting change. Plus, a sneak peek at a three part series on fitness through different phases of life, with guest speakers coming soon. Ask yourself this week: are you a priority in your own life?
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This week Kate and Josh threw the script out the window and recorded with no topic at all, just the two of them catching up the way they would on a long drive. They open with Josh's torn oblique from a hockey tournament and the hard truth that comes with being someone who hates to sit still. The conversation turns into a thoughtful look at the difference between resting to heal and quitting altogether, and why an injury is a pivot rather than the end of your goals.
From there Kate digs into the heart of what KLT Fit stands for, that strength training belongs at the foundation of every fitness journey. She breaks down reps, sets, and progressive overload in a way that feels approachable whether you are brand new or a seasoned lifter, and reminds everyone that your weights are yours and form matters more than competition. The two also share an exciting update on the KLT Fit Collective, which has officially launched and sold out its first discount in days, plus a peek at the rebrand to KLT Fit and the brand new website Josh taught himself to code from scratch.
They wrap with a heartfelt and slightly fiery chat about nutrition and self responsibility, landing on the idea that you often have no idea how rough you feel until you start to feel good. Josh brings his psychological lens to the notion of choosing your pain, the gentle but real tough love that growth asks something of us now so we can live fully later. And a reminder for local listeners, the parking lot vendor show happens June 27th from one to three.
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Zijn er afleveringen die ontbreken?
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Ever stood in a doctor's office, looked at that BMI chart on the wall, and been told you're overweight or obese when you feel the strongest you ever have? You are not alone, and the story behind that number is wilder than you think. This week Kate and Josh dig into where BMI actually came from, a math loving astronomer in the 1830s who only studied white men, later repackaged in the 1970s for insurance companies wanting a cheap way to predict who might die early. Spoiler, it was never built to measure your individual health, and it definitely was not built with women or strength training in mind.
They get into why the chart can leave you feeling like a failure even when your body is healthier than ever, how the newer thinking on body composition and how you actually feel is a far more individual approach, and why non scale victories deserve so much more of your attention. Plus, a first look at the brand new KLT Fit Collective launching in July. Take a breath, check in with how your body really feels, and maybe shake your head at that old chart one last time.
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In episode 32, Kate and Josh sit down with no notes and let the conversation wander, which turns out to be exactly where the gold is. They start by unpacking what each of them has learned in their very different professional worlds, and quickly realize the overlap. Josh reflects on a lesson from early in his mental health career, that he simply cannot work harder than the people he is supporting, and how learning to sit with someone where they are actually creates more space for real change than trying to fix things for them. Kate's big takeaway is boundaries, both the work and home variety she still wrestles with, and the boundaries that come with meeting each client differently. She likens it to coaching a team, where some people need a hard push and others need a softer touch, and you only figure out which is which by genuinely getting to know them. From there the episode shifts into the origin story of the gym itself, where Kate gives Josh some long overdue credit for being the one quietly pushing her to leave her kindergarten job and bet on herself, and Josh insists the magic of the space comes from Kate and the community that walks through the door every day. They also share a peek at the upcoming rebrand to KLT Fit and a brand new offering called the KLT Fit Collective, a virtual platform launching this summer that ties workouts, food tracking, and community together for anyone in their world. It is candid, a little chaotic, full of laughs, and a real look at the people and choices behind the gym.
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This week's episode is a little different, and a lot more personal. Kate shares the full speech she delivered as part of a local 100 year anniversary event focused on women's health and wellness, walking through her journey from almost 300 pounds to becoming the coach, business owner, and speaker she is today. She talks about the purple dress moment, the messy middle no one warns you about, why progress over perfection actually saved her, and the unglamorous power of sleep, rest, and consistency.
After the speech, Josh sits down with Kate to unpack what it felt like to deliver that message, the questions she got from the audience, the moment she got choked up reading her own words, and what she would say to anyone still stuck in all or nothing thinking. There's also a really tender exchange between the two of them about who Kate was at 300 pounds, who she is now, and the truth that she has always been enough.
If you only take one thing from this episode, let it be this: you are worth the fight, exactly as you are right now. -
Kate and Josh hit episode 30 by tackling something Kate has been seeing rumble through her inbox and across social media all spring: the push to get a "summer body" ready in six weeks flat. They start by digging into why January 1st resolutions are so fragile, with Kate pointing to the demonization of December eating habits and the all or nothing mindset, and Josh adding a mental health lens around seasonal affective disorder, lack of sunlight, and the natural pull toward comfort foods when winter feels endless.
From there they unpack the spring reset, why the messaging around bikini bodies is broken, and Josh raises a really good question: men get the dad bod as a culturally accepted in-between, so where is the mom bod? Why can't strong, real, lumpy, working-on-it bodies be the standard for women too? Shoutout to trainer Sarah for the line of the episode: she would far rather be called strong than skinny.
The second half pivots to the actual fix, which is non-negotiables. Kate walks through hers (water, daily movement, steps), Josh shares his (sports, social time, Adderall, movement five days a week) and they get honest about how non-negotiables held Kate together when her dad died. The big takeaway is that you don't need a deadline, you need a door. Pick one tiny thing you can do consistently, build momentum, and stop trying to make everything a non-negotiable on day one.
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In this episode, Josh and Kate sit down to unpack one of the heavier and more reflective conversations they've had on the Fitcast in a while. They start with how childhood shapes adulthood, drawing on Kate's experience working in kindergarten and Josh's professional lens as a mental health worker, and then dig into the concept of learned helplessness and how avoidance patterns formed early in life can show up in fitness, dieting, and emotional regulation later on. Josh opens up candidly about his own upbringing, including being dropped off at a shelter at seventeen, and shares how he made a conscious choice early on not to let trauma define him. He and Kate land on a powerful idea together: once you become aware of a pattern that isn't serving you, continuing it is no longer a habit, it's a choice.
From there, the conversation shifts into a lighter moment where they share three things they're each afraid of, including Josh's irrational fear of heights and Kate's deep fear of letting her people down. They wrap with two of Kate's recent reflections from her runs: the lights in a dark room analogy, where a coach can illuminate the mess but only the client can clean it up, and the difference between aesthetic goals, which keep moving and leave you comparing yourself to others, and athletic goals, which are measurable, attainable, and entirely your own.
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Kate and Josh are back after a couple weeks off playing tourist with visitors from England, and this episode is a classic KLT Fitcast grab bag. They kick things off by tackling a question that drives Kate crazy: why do clients who are clearly thriving and feeling amazing suddenly decide to stop showing up? Josh breaks it down through a mental health lens, comparing it to stopping medication just because symptoms have improved. From there, they get into the tricky dynamic of clients giving coaches all the credit for their progress, when really the person doing the work deserves to own that win. They also take on the all or nothing mentality that so many of us were raised on and how it sets people up to fail, touch on whether everyone truly has time to exercise (spoiler: yes, but it's about making it a priority), and wrap things up by sharing the gifts they each give and receive through their work. It's honest, a little chaotic, and exactly the kind of real talk KLT Fitcast does best.
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Kate and Josh dive into the real reasons people struggle to lose weight and what actually works. Starting with listener responses about what they've tried (from belly fit teas to keto to hypnosis), they break down why fad diets fail and why food should never be treated as the enemy. They also distinguish between eating disorders and disordered eating, and why that matters. Then Kate walks through her top 10 no-BS reasons you're not losing weight, covering everything from calorie deficits and liquid calories to weekend habits and unrealistic expectations. Josh wraps it up with a mental health lens, reminding listeners that sustainable change starts with the basics of caring for yourself first.
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Kate and Josh pull back the curtain on what they actually eat day to day, and spoiler, it looks nothing like a fitness influencer's meal plan. Kate breaks down how food is purely fuel for her, something that needs to be fast, easy, and eaten on the go between clients. Josh shares how medication affects his appetite during the day. Kate talks about how she leans on meal prep and a local meal prep company to stay on track. Josh shares his insight into how emotional eating is still something he navigates, honestly. Together they walk through breakfast, snacks, and dinner meal by meal, highlighting how different their approaches are even while living and working together. The episode wraps with a reminder that their philosophy is simple: protein first, an 80/20 mindset, no food guilt, and eating real normal food that actually fits your life.
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Kate and Josh go head to head rating popular strength training movements as brilliant, bullshit, or somewhere in between. From the universally loved sled and leg press to the deeply controversial box jump and burpee, they break down who each movement is actually right for, what modifications make sense for beginners, and why the simplest movements are almost always the most effective. They also take a detour into the myth that calories burned or sweat level determine workout quality, and wrap things up with a conversation about why variety matters but fundamentals will always reign supreme.
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In this episode, Kate and Josh take you behind the scenes of a conversation that has been unfolding at KLT Fit over the past few weeks. As the studio grows and evolves, they found themselves asking some big questions: What is KLT Fit, really? Who are its people? And what are the non-negotiables that will never change no matter how big things get?
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In this episode, Kate flips the script and puts Josh in the hot seat for a full on Q&A. From childhood memories of watching his dad flex after a day on the construction site to his philosophy on life that he pulled straight from the hockey crease, Josh opens up about what strength really means to him and how that definition has evolved over the years. The conversation covers everything from his behind the scenes role keeping KLT Fit running to what itâs actually like living with ADHD, including the chaos before finding the right medication and how it shows up in his daily life and relationships. There are laughs (Kate nearly crawls under the table during a viewer question from Paulette), honest moments about mental health, and a beautiful thread that ties it all together: the idea that the only thing you can control is your next move. Whether itâs a save in the net, a tough workout on four hours of sleep, or getting through a hard season of life, Josh reminds listeners that help exists, thereâs no shame in reaching out, and you donât have to be strong every single day.
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In this episode, Kate and Josh unpack self sabotage in a way that actually makes sense. They break down why self sabotage isnât laziness or lack of willpower, why it often shows up the moment progress begins, and how negative self talk, âIâll try,â and blaming outside stressors quietly set the stage for quitting. They talk about the shame spiral, all or nothing thinking, and how comparing results or expecting perfection can make people disengage from the gym or ghost a challenge. The key takeaway is simple and powerful: name what youâre afraid of, share it with someone, and stay connected, because isolation fuels self sabotage and connection breaks it.
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In this episode of the KLT Fitcast, Kate and Josh drop the notes and go unscripted for a real conversation about self-care, burnout, guilt, and what sustainability actually means. Kate opens up about running as therapy, the quiet weight of negative comments, and the belief systems she is still unlearning years after losing 150 pounds. Together they tackle sugar myths, skinny culture making a comeback, comparison traps in fitness journeys, and the power of accountability in their virtual challenges. It is an honest look at strength over skinny, progress over perfection, and what it really takes to build a life and business that lasts.
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ine years ago, Kate and Josh made one small decision on a very hard day. A decision that would completely change the trajectory of their lives.
In this deeply vulnerable episode of the KLT Fitcast, they reflect on their nine-year transformation journey â the weight loss, the muscle gained, the mental shifts, the failures before things finally stuck, and the realization that without the â300-pound girl,â there would be no gym, no community, and no life they have today.
Kate reads a raw and emotional letter to her former self. The version who felt lost, exhausted, and stuck and shares the truth about what really creates lasting change: not fad diets, not perfection, but one small decision made on a hard day.
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In this episode of the KLT Fitcast, Kate and Josh break down why change, especially around fitness, nutrition, and lifestyle feels so hard, and why most people arenât failing⊠theyâre just using the wrong tools at the wrong time.
Using the Stages of Change model, they walk through pre-contemplation, contemplation, planning, action, maintenance, and the often-misunderstood ârelapseâ (or as they prefer, recycling old habits). They explain how gym anxiety, avoidance, perfectionism, all-or-nothing thinking, and fear of failure keep people stuck and what actually helps them move forward.
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In this episode of the KLT Fitcast, Kate and Josh break down what really happens to your body before, during, and after a vacation, and why a higher number on the scale doesnât mean you gained fat. Fresh off a week away, they talk honestly about food, alcohol, movement, water, sleep, and why lifestyle habits donât disappear just because you leave town.
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Josh and Kate bounce through an âodds and sodsâ episode packed with real talk: why goals should be anchored in what you can control, how soreness can be a healthy signal (and how to tell when it isnât), and why strength training matters more with age than most people realize. They unpack how social media algorithms can distort expectations, roast the âeasy fixâ culture (including vibration plates), and share powerful listener answers to what changes most when you start exercising regularly, better sleep, more energy, less anxiety, fewer aches, and a stronger sense of control. The through-line is simple and blunt: show up, make one choice, then make another.
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Kate and Josh sit down with KLT Fit member Maeghan, a mom of two and teacher, to share the raw reality of her breast cancer diagnosis, treatment, recurrence, and double mastectomy, and what it took to mentally and physically rebuild. Maeghan talks about fear, advocacy, therapy, and the shift in how she defines strength, while also explaining how movement and community became a non-negotiable part of her recovery and resilience. The episode lands on a clear message: if you can move your body, itâs a privilege, and starting small, with support, can change everything.
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