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.

Josh and Kate bounce through an “odds and sods” 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 isn’t), and why strength training matters more with age than most people realize. They unpack how social media algorithms can distort expectations, roast the “easy fix” 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.

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, it’s a privilege, and starting small, with support, can change everything.

Josh puts Kate on the spot with an honest, awkward, and surprisingly powerful deep-dive into how lifestyle change impacts body image, intimacy, and sex. Kate opens up about what it felt like to live in her “before” body, constant self-judgment, hiding, feeling unworthy of pleasure, and how that mindset quietly shaped connection in their relationship. From there, they unpack what’s changed now: feeling safer in her body, trusting it, allowing pleasure, and how confidence is built through practice, not perfection. The takeaway lands hard and clear: you’re worthy right now, and you’re also worthy of change, if you choose it.

Josh and Kate tackle gym anxiety in the most real way starting with the person sitting in their car, overthinking the front door. They break down why the gym can feel intimidating, and discuss practical steps to build success and forward momentum.

Recorded for the stretch between Christmas and New Year’s, this episode reframes accountability as care, learning, and structure—not blame or shame. Josh and Kate break down the difference between external accountability (support, coaches, systems) and internal accountability (honesty, emotions, environment), and explain how real discipline is built through small, repeatable choices. They close with a practical takeaway: pick one 15-minute self-care habit, set a timer, do it for a week, and use what you learn to adjust your system rather than calling it a failure.

This episode is a fast-moving, honest conversation about the “undercurrents” that shape real, sustainable change. Josh and Kate talk through smartwatches and calorie obsession, why calorie burn doesn’t define a good workout, how eating too little can stall progress, and why learning how to eat beats rigid meal plans. They weave in mental health, accountability, and the limits of tools like AI, landing on a clear message: there is no magic fix—lasting results come from informed choices, self-awareness, and doing the work in a way that fits your real life.