KLT FITCAST

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.

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.

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?

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 it’s 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 it’s 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, there’s no shame in reaching out, and you don’t have to be strong every single day.

In this episode, Kate and Josh unpack self sabotage in a way that actually makes sense. They break down why self sabotage isn’t laziness or lack of willpower, why it often shows up the moment progress begins, and how negative self talk, “I’ll try,” 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 you’re afraid of, share it with someone, and stay connected, because isolation fuels self sabotage and connection breaks it.

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.

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 — the weight loss, the muscle gained, the mental shifts, the failures before things finally stuck, and the realization that without the “300-pound girl,” 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.

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 aren’t failing… they’re 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 “relapse” (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.

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 doesn’t mean you gained fat. Fresh off a week away, they talk honestly about food, alcohol, movement, water, sleep, and why lifestyle habits don’t disappear just because you leave town.