KLT FITCAST
Health, Fitness & Longevity
About
The KLT FITCAST is where fitness meets resilience, real-life transformation, and community connection. Hosted by Kate; who lost 150 pounds and built herself into a personal trainer, gym owner and marathoner; and Josh, a mental health social worker who has his own fitness journey and unique perspective. This podcast brings together raw conversations about health, mindset, and the power of community. Each episode offers practical strategies, struggles, stories of growth, and a deeper look inside the KLT Fit family.
Episodes
- You are enough
Kate shares her personal speech delivered at a women's health and wellness event, detailing her journey from 300 pounds to becoming a coach, business owner, and speaker. She discusses topics like progress over perfection, the power of slee…
- Throw Out the Bikini Body, Build the Mom Bod
Kate and Josh challenge the six-week 'summer body' push, discussing fragile resolutions and the broken messaging around bikini bodies. They advocate for accepting 'mom bods' and suggest focusing on small, consistent actions rather than dem…
- Turn the Lights On: Choice, Change, and the Mess We Don't Want to See
In this episode of KLT FITCAST, Josh and Kate discuss childhood development, learned helplessness, and how early patterns influence fitness and emotional health. They explore the power of conscious choice in overcoming trauma and share per…
- You Did the Work, Now Own It
In this episode of KLT Fitcast, Kate and Josh discuss why clients stop coaching despite progress, the importance of clients owning their achievements, the pitfalls of all-or-nothing thinking, and the necessity of prioritizing exercise.
- The 10 Real Reasons You're Not Losing Weight
This episode of KLT FITCAST explores 10 common reasons individuals struggle with weight loss, debunking fad diets and addressing disordered eating. Hosts Kate and Josh emphasize sustainable changes, focusing on calorie deficits, habits, an…
- Fuel vs. Ritual: What Kate and Josh Actually Eat Every Day
In this KLT FITCAST episode, hosts Kate and Josh discuss their differing daily eating habits, focusing on food as fuel and personal routines. They share insights on meal prep, medication's impact on appetite, emotional eating, and their co…
- Brilliant or Bullshit: The Honest Truth About What Actually Works
In this KLT FITCAST episode, hosts Kate and Josh discuss the effectiveness of various strength training movements, rating them and explaining who they benefit. They also address workout quality myths and the balance between variety and fun…
- Who We Are: Defining the Values Behind KLT Fit
In this episode of KLT FITCAST, hosts Kate and Josh define the core values and identity of KLT Fit. They explore the essence of the studio, its people, and the fundamental principles that will remain constant despite growth.
- The Next Save: Getting to Know the Man Behind KLT Fit
In this Q&A episode, Josh discusses his evolving definition of strength, influenced by childhood memories and hockey. He shares insights on living with ADHD, mental health, and the philosophy of controlling your next move.
- Choosing Growth When Safety Feels Easier
This episode of KLT FITCAST discusses self-sabotage, reframing it as a fear-response rather than a lack of willpower. Hosts Kate and Josh explain how to combat self-sabotage by identifying fears, sharing them, and maintaining connections,…
- Strong Over Skinny: The Real Kate Unfiltered
Kate and Josh have an unscripted conversation on KLT Fitcast about self-care, burnout, and sustainability. They discuss Kate's experiences with weight loss, negative comments, sugar myths, and the importance of accountability.
- Without Her, There Is No Me
In this episode of KLT Fitcast, Kate and Josh share their nine-year transformation journey, focusing on weight loss, muscle gain, and mental shifts. They discuss failures and the realization that their past self was instrumental in creatin…
- The Change Ladder: Why You Can’t Skip the Rungs
This KLT Fitcast episode explains why behavior change, particularly in fitness and nutrition, is challenging. Hosts Kate and Josh use the Stages of Change model to discuss why people get stuck and the common issues like gym anxiety and per…
- You Didn’t Gain Fat, You Went on Vacation
KLT Fitcast hosts Kate and Josh discuss the physiological effects of vacations on the body. They explain that increased scale weight after a trip does not necessarily equate to fat gain, and explore how habits related to food, alcohol, exe…
- Odds, Sods, and No Easy Fixes
Josh and Kate discuss setting controllable goals, interpreting muscle soreness, and the increasing importance of strength training as people age. They also critique 'easy fix' trends and share listener experiences of improved sleep, energy…
- Stronger Than Cancer: Maeghan’s Comeback Story
Maeghan discusses her experience with breast cancer, including treatment and a double mastectomy, and how she rebuilt herself physically and mentally through movement and community.
- Body, Shame, and the Bedroom: The Conversation We Avoid
Kate discusses her past struggles with body image, self-judgment, and intimacy due to her 'before' body. She now feels safer and more confident in her body, emphasizing that worthiness and the choice for change exist simultaneously.
- Parked Outside the Gym: The Anxiety Episode
In "Parked Outside the Gym: The Anxiety Episode," hosts Josh and Kate explore the common experience of gym anxiety. They discuss the intimidating nature of gyms and offer actionable strategies for building confidence and momentum.
- Lucky 13: Accountability Without Punishment
This episode discusses accountability as care, learning, and structure, distinguishing between external and internal forms. It emphasizes building discipline through small, repeatable choices and suggests a practical self-care exercise.
- The Undercurrents Episode: Watches, Food Rules, and Mental Health
This episode discusses how undercurrents like calorie obsession and the limits of tools like AI affect sustainable change. Josh and Kate explore mindful eating, mental health, and accountability, emphasizing that lasting results come from…
- New Year, Same You: Why Resolutions Fail (and What Actually Works)
Josh and Kate discuss why New Year's resolutions often fail due to guilt and poor planning. They advocate for starting change before January 1st with preparation, micro-goals, and positive self-talk to build sustainable systems and enjoy t…
- Holidays Uh Oh....Or?
Josh and Kate discuss managing the December holidays without losing health and fitness progress. They emphasize that occasional large meals aren't the issue, but rather disrupted routines and guilt throughout the month.
- Episode 9 - Mindset
In this episode of the KLT Fitcast, hosts Josh and Kate discuss mindset, its relationship with fitness and wellness, and offer practical strategies for personal change based on their expertise in mental health and personal training.
- Episode 8 - Supplement This
Kate and Josh are joined by Stathi from Herc's Peterborough to discuss the supplement industry. They address common myths and provide a simplified overview of supplements.
- Episode 7 - Chew on This
In this KLT FITCAST episode, hosts Kate and Josh explore the personal and often misunderstood relationship between people and food, acknowledging its role beyond mere fuel to encompass emotions, memories, and comfort.
- Episode 6 - Gratification
Josh and Kate discuss instant versus delayed gratification and its effect on fitness, health, and mindset. They explain how prioritizing long-term consistency over quick rewards fosters sustainable habits and resilience.
- Episode 5 - It's All About YOU
This episode of KLT Fitcast reviews the evolution of the KLT Fit community, tracing its origins from social media and outdoor classes to its current gym presence. The hosts emphasize the role of consistent personal commitment and mutual su…
- Episode 4 - Make It Make Sense!
In this episode of KLT FITCAST, hosts Kate and Josh demystify common buzzwords and misleading phrases found in the fitness industry. They aim to clarify the meaning behind this jargon, helping listeners navigate their fitness journeys with…
- Episode 3 - Consistency in the Chaos
This episode of KLT FITCAST features Josh and Kate discussing the importance of consistency, even amidst life's difficulties. Kate shares a personal experience with grief and how routine helped her navigate it, highlighting that consistenc…
- Episode 1 - Our Why
In the first episode of KLT Fit, Kate discusses her 150-pound weight loss journey, including the physical, mental, and emotional challenges and the habits she adopted.
- Episode 2 - #nofaddiets
Kate and Josh discuss the pitfalls of fad diets, explaining their negative impact on mindset and why they don't lead to lasting results. The episode focuses on building sustainable health practices instead of resorting to extreme measures.
- Episode 1 - Our Why (Sneak Peek)
This is a sneak peek for Episode 1 of KLT FITCAST, which will be released on October 18, 2025.