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.

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.