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KLT FITCAST
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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.
20 Episodes
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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 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.
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.
Josh and Kate discuss how to handle December and the holidays without throwing away your progress on health and fitness. No one gets fat from 6–10 holiday meals. The problem isn’t a handful of big events; it’s what happens with routines, guilt, and “throwing in the towel” for the entire month. This is part one of a two-part series, with this episode focused on December/holidays, and the next one tackling guilt-driven New Year’s resolutions.
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.
In this episode Kate and Josh are joined by Stathi, or is it Staffy??? Owner of Herc's Peterborough to talk about the world of supplements. Kate and Josh ask Stathi the hard questions, dive into the myths and simplify supplements with Stathi's help.
n this episode, Kate and Josh dive into one of the most personal and often misunderstood parts of any health journey, our relationship with food. We’ve all heard that “food is fuel,” but for most of us, it’s so much more than that. Food connects us to memories, emotions, and comfort. It celebrates wins, softens hard days, and sometimes becomes the quick fix we turn to when life feels heavy.
In this episode, Josh and Kate dive into the concept of instant versus delayed gratification, how the world around us is wired to chase quick rewards, and how this affects our fitness, health, and mindset. Through honest discussion, they unpack how shifting focus from instant results to long-term consistency can build sustainable habits, emotional resilience, and a deeper appreciation for the process.
In this episode, Kate and Josh look back at how the KLT Fit community has grown from the very beginning of her journey. We talk about how it all started with a few early Facebook posts, then moving to outdoor bootcamps building to the energy inside our gym today, this episode is about how showing up day after day for yourself and for others has shaped the heart of our community.
n this episode, Kate and Josh break down the confusing language of the fitness world. From buzzwords to myths to trendy phrases that get thrown around online, we talk about what these things actually mean and why they can be so misleading. Our goal is to help people make sense of all the noise so they can feel confident, informed, and focused on what really matters in their own fitness journey.
n this episode, Josh and Kate open up about what it really means to stay consistent when life falls apart. It’s not about being perfect — it’s about showing up, even when everything feels messy. Kate shares a deeply personal story about losing her dad, the grief that followed, and how finding even the smallest pieces of routine helped her keep moving forward. Together, they explore how consistency can become an anchor during life’s hardest moments — and why perfection should never be the goal.
In our debut episode, Kate opens up about her 150-pound transformation and the physical, mental, and emotional work it took to get there. Together, we explore the challenges behind the change, the habits that stuck, and why this journey became the heart of KLT Fit.
Fad diets promise fast results, but at what cost? In this episode, Kate and Josh break down why quick fixes don’t work, how they damage your mindset, and what sustainable change really looks like. From calorie cutting and heavily restrictive diets, to detox teas, we separate fact from fiction and share how to build lasting health without the extremes.
Sneak Peek for Episode 1 coming October 18 2025!
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