Expat Fit Mum

This podcast is a replay from China Chats with Clodagh Graham, who interviews people from all walks of life on their experiences and connection with China.In this episode you’ll hear about my adventures in China, how I battled cancer, and how the community shaped my life and coaching.Episode intro from China Chats:“Kara Wutzke is the number 1 weight loss coach for expats in Asia. She is a Canadian that has been an expat for many years. Not only has she been a coach for 23 years but along with her team of coaches at K2Fit they have coached over 9000+ people to achieve their fitness goals. In today’s conversation we dig deep and get honest, Kara talks about what body building naturally is really like, and doing it while living in China no less. We chat all things fitness, lifestyle, career, language and have a few funny moments in there for good measure.”• Kara’s Website, where you’ll find her coaching info https://k2fit.com/ • Kara’s Instagram https://www.instagram.com/kara.wutzke/ • Kara’s new podcast https://open.spotify.com/show/5upLDi8M42aw74nrVyhORk?si=e4d6c6d4062a4290 • Kara’s Ted Talk https://www.ted.com/talks/Music Credit:Song: China-PArtist: 徐梦圆Album: China SeriesApply for coachingCONNECT WITH KARA:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

If you’ve been looking in the mirror and wondering, “How did this happen?”— this is your comeback story. In this episode, Coach Kara walks you through 7 simple, strategic steps to lose belly fat (without starving, stressing, or doing hours of cardio). But it’s more than a how-to, it’s a reminder that your energy, confidence, and strength can all come back… and you’re not too far gone. Whether it’s your first try or your fifth, this time we do it smarter, together.Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!Connect with Kara:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

Feeling drained, soft, or stuck — even though you’re doing ALL the things? You might be under-muscled. In this episode, we bust the “bulky” myth and dive into why muscle is your metabolic superpower, especially for women 35+. You’ll learn the signs you’re low on muscle, and exactly how to build it. This isn’t about six-packs. It’s about strength, energy, and confidence that lasts.Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!Connect with Kara:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

Waiting to feel motivated often keeps us stuck.Coach Kara explains why motivation always fades and guides listeners on what to build instead: momentum.She walks through the Momentum Formula, the exact strategy her clients use to make progress even on their messiest days. The process starts with small, practical actions—like a walk around the block—that create lasting results.Let’s go and live the Ultimate YOU!Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!Connect with Kara:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

Snacking isn’t about food; it’s about feelings.In this episode, Coach Kara gets real about emotional eating and teaches the game-changing skill most women overlook: emotional regulation.She shows listeners how to pause, name what’s really happening, and build a simple toolbox to break the snack-stress cycle for good. No guilt—just real tools for real results.Let’s go and live the Ultimate YOU!Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!Connect with Kara:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

Let’s be honest — food is the hardest part.If you’ve ever felt like you’re eating “healthy” but still not seeing results, this episode is going to flip the script.Kara breaks down the real reasons food feels so hard as a busy expat mum — and gives you simple, practical strategies that actually work. From understanding hidden calories to using the plate method and building high-protein meals that fuel your body (without endless tracking), you’ll walk away knowing exactly how to eat for energy, balance, and fat loss.Because you didn’t move abroad to feel drained and stuck in survival mode — you came for more.Let’s build a plate (and a lifestyle) that reflects that.Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!Connect with Kara:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

Think you’re failing because you lack motivation? Think again. In this episode, we unpack why most mums fall off track—not because they’re lazy—but because their plan doesn’t fit real life. From sick kids to travel chaos, Kara will show you how to ditch the “perfect plan” and create one that works *even on your worst weeks*. If you’re done starting over every Monday, this one’s for you.Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!Connect with Kara:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

Summer’s here, and with it comes BBQs, brunches, and all-day socialising — which can make staying mindful about food feel like an uphill battle. In this episode, we dive into 10 straightforward, real-life habits that keep you energised, satisfied, and sane around food.Learn why starting your morning with protein sets the tone for the day, how “just a bite” of your kid’s leftovers adds up, and what to do when your partner’s plate is twice the size of yours. We’ll also talk about timing your carbs, managing liquid calories, and how to approach desserts without spiralling.To top it off, we explore a powerful summer mindset shift: just because everyone else is eating something doesn’t mean you have to. You’ll leave this episode feeling empowered to eat in a way that supports your body, your goals, and your summer fun — without the guilt.Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!Connect with Kara:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

Sick of tracking every bite just to feel like you’re doing things “right”?You’re not the only one. In this episode, we talk about why traditional calorie tracking often backfires for busy expat mums—and what to focus on instead to finally see results.If logging food feels exhausting, restrictive, or totally unrealistic with your lifestyle, this one’s for you. Ditch the numbers. Keep the progress.Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!Connect with Kara:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

You’re juggling jet lag, kids, and a whole new culture. Fitness can feel like one more impossible task. In this episode, we share the exact place to start when time is tight, life is chaotic, and you’ve already tried “starting over” more times than you can count.Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!Connect with Kara:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

Still waiting to feel motivated? Think you need more time or willpower?Let’s call out the 3 most common lies that keep smart, capable women spinning their wheels, and reveal how to finally break free and move forward, even in the middle of a messy, real life.Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!CONNECT WITH KARA:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

Forget what the fitness industry told you. If you think you’re just not motivated enough, you’re missing the real reason you’re stuck.In this episode, we flip the script on what it actually takes to make progress—and spoiler: it’s not waking up at 5 AM to crush green smoothies and burpees.Apply for coaching - https://form.jotform.com/241581034812046Welcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!Connect with Kara:DM Kara on InstagramBook a FREE Results Strategy Call Watch Kara’s inspirational TEDx talk Grab your copy of Kara’s book Join Kara’s personal email list Start the 30-Day Jump Start plan Follow Kara’s workout videos on YouTube  Kudos to:Audio Engineer Nicholas Kirby Espinoza

This is #2 of a mini-series with Elisabeth, talking about our life as Expat Mums from around the world.When is it okay to keep secrets from your partner? In this episode, you’ll find out how I duped my wife-to-be! We discuss our engagement and all the shenanigans going into it and around the day.We’re very excited to share our journey with you!Coach Kara Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!CONNECT WITH KARA:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

It’s easy to fall off track, and often we don’t even notice it happening.Many of us get so fixated on the end goal that we overlook the journey itself. I know this might sound contrary to the usual goal-setting advice, including what I’ve said before about “Finding Your WHY!”But here’s the twist...If you’re only focused on the end goal—like checking the mirror and not seeing immediate physical changes—it can be disheartening. Ignoring the progress you’re making along the way and not celebrating those small victories is a big mistake.So, what should you do instead?Focusonthe JOURNEY.Ask yourself: What can I commit to consistently? What are my non-negotiables that will help me achieve my goals? Shift your focus to the actions you're taking every day rather than the results you’re yet to see.Want help mapping out your plan? Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!CONNECT WITH KARA:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

Your health doesn’t just affect you — it impacts the people who love you most.Feeling tired and low on energy can hold you back from fully enjoying life and making the most of your time with family.Ready to feel strong, energized, and live your best active, kid-friendly life? Tune in for coaching support that helps you get healthy, have fun, and stay fit — so you're always ready to play.Apply for coaching👉 https://form.jotform.com/241581034812046Welcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!CONNECT WITH KARA:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

I thought I could be a full-time mum and run my business full-time as well. Listen in to see how that’s going… ya know, before you laugh at that thought!It’s all about priorities, so knowing yours should be key. Then implementing your wants can be done!It’s all about balance… ish.Ready to feel strong, energized, and live your best active, kid-friendly life? Tune in for coaching support that helps you get healthy, have fun, and stay fit — so you're always ready to play.Apply for coaching👉 https://form.jotform.com/241581034812046Welcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!CONNECT WITH KARA:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

In the lead-up to doing IVF, getting pregnant, and 38 weeks of baking the boys (lol that sounds weird, but I’m rolling with it), I managed to gain 5 kilos. That’s 11 pounds. Argh!I was beating myself up for the longest time about this. How did I allow myself to gain so much body fat? I’m a coach; I should know better!But the thing is, there are a lot of factors to weight gain (and losing it). It’s not so black and white.If you’ve gained some weight that you want to shift, listen up so I can share my insight and expert tips on what you can do. Remember, even though I’m a new mum, I am a pro at body transformation! Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!CONNECT WITH KARA:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

For years (since 1999), I’ve been training mums around the world on how to get healthy, fit, and regain their pre-baby bodies. And it’s been amazing!But, I always felt a little bit like a fraud. Not because I didn’t believe I could get them in shape, but because I never had babies!Now that I have newborn baby boys, I know what it’s like to be...- too busy,- too tired,- too exhausted,- too worried,- too much mum guilt,and all the other amazing new feelings that come with being a new mum.This is just 1 of 3 reasons I feel like an imposter at times. Tune into the next episode for more! Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!CONNECT WITH KARA:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

Meet our guest, Annie Wright! As a swim coach, mother of three, and wife, Annie knows firsthand the challenges of juggling a busy life while trying to prioritise self-care.Annie reflects on her journey since joining my personal coaching program, sharing her biggest wins and battles she’s overcome.She talks about past struggles with weight gain, body confidence, injuries, and self-doubt, along with failed attempts at various diets.We discuss the balancing act of busy motherhood and how to incorporate a lifestyle that all moms can realistically adopt. Annie offers insights into her own life and the shifts she’s made to boost her confidence and self-worth.This episode offers valuable advice for busy mums, highlighting achievable goals and the importance of seeking support when needed.Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!CONNECT WITH KARA:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza

Are you truly living the life you desire? What does it mean to be truly healthy and fit, inside and out? In this episode, join me for a candid conversation with Elisabeth as we delve into the evolution of my coaching style and philosophy.As a former bodybuilder, my coaching journey initially revolved around achieving physical transformations. And yes, I deliver results. However, as my own journey unfolded, I recognised the limitations of a purely aesthetic approach. Now, my focus has shifted towards embracing a holistic approach to fitness and wellness.Ultimately, it's about personal growth and empowerment, about waking up each day with a sense of fulfilment and joy, even with everyday challenges. Apply for coachingWelcome to Expat Fit Mum!🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!CONNECT WITH KARA:DM Kara on InstagramBook a FREE Results Strategy CallWatch Kara’s inspirational TEDx talkGrab your copy of Kara’s bookJoin Kara’s personal email listStart the 30-Day Jump Start planFollow Kara’s workout videos Kudos to:Audio Engineer Nicholas Kirby Espinoza