KLT FITCAST

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.

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.

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.

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.

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 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 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.

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.

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.

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.

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.

Josh and Kate explain why New Year’s resolutions often fail: they’re usually driven by guilt after December and built on vague or overly restrictive goals with no real plan. They argue change doesn’t start on January 1st, it starts earlier with preparation, realistic micro-goals, and better self-talk. The focus is on building a sustainable system and finding reasons to enjoy the process, not chasing instant results.

In this episode of the KLT Fitcast, hosts Josh and Kate tackle the often misunderstood concept of mindset. Diving deep into the relationship between mindset, fitness and wellness. With their combined experiences in mental health and personal training, they offer valuable insights and practical strategies for anyone looking to reshape their beliefs and ultimately their lives.