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In Episode 2 of The Weight of Change, host Carrie Zatelli sits down with fitness coach and studio owner Kate Toms to talk about what sustainable transformation really looks like.
Nearly a decade ago, Kate weighed close to 300 pounds and was struggling with everyday activities. After seeing a photo of herself at a friend’s wedding, she knew something needed to change. But instead of turning to another crash diet or quick fix, Kate began rebuilding her lifestyle through small, consistent choices.
Over the next 18 months, she lost more than 150 pounds and eventually turned her own experience into a career helping other women build strength, confidence and healthier routines.
Carrie and Kate talk about why motivation can only take you so far, how discipline and routine make healthy choices easier, and why getting started doesn’t mean changing everything overnight. Kate shares some of the simple habits that helped her begin, from drinking more water and walking on the treadmill to simplifying meals and learning how to understand nutrition labels.
They also explore the importance of strength training for women at every stage of life, overcoming gym intimidation, finding a supportive fitness community and letting go of the idea that every workout needs to be perfect.
Resources:
WOC Instagram: @weightofchange
EverFit Instagram: @everfitmedical
EverFit website: www.everfitmedical.com
Find Kate Toms on:
Instagram: @kateltoms.fit
Website: www.kltfit.ca
In this episode:
00:00 – Welcome to The Weight of Change
00:24 – Meet fitness coach Kate Toms
00:46 – Kate’s journey from nearly 300 pounds
01:18 – The photo that became her turning point
01:54 – Leaving crash diets behind
02:50 – The emotional side of weight gain
03:55 – Learning to prioritize herself
05:09 – The difficult first step toward change
06:15 – Why simply showing up matters
06:39 – Making conscious choices every day
07:42 – Why this transformation finally lasted
09:02 – Small habits that create lasting change
10:25 – Simplifying food and nutrition
12:04 – Building sustainable habits over time
13:02 – Putting healthy routines on “autopilot”
13:56 – Becoming a morning workout person
15:39 – Building a fitness community for women
17:14 – Why community can matter as much as the workout
18:21 – Why moms shouldn’t feel guilty prioritizing themselves
19:22 – Your workout doesn’t have to be 100%
20:08 – Strength training through different stages of life
21:27 – Overcoming gym intimidation
22:36 – Where beginners can start in the gym
24:20 – Fitness options outside the gym
26:08 – The habit Kate protects most
27:27 – Why carbs aren’t the enemy
29:27 – Learning how to read nutrition labels
31:49 – When Kate began to feel like herself again
33:05 – How transformation changed her confidence
35:11 – Why your transformation shouldn’t look like anyone else’s
37:08 – Watching confidence grow in other women
38:42 – How getting healthier can change your whole life
40:17 – Stop waiting for the perfect time
41:05 – Kate’s advice for the woman who wants to start
41:29 – Why forgiveness may come before transformation
43:07 – Where to find Kate Toms
44:42 – Closing thoughts
