Kate Lambert Fitness

Kate Lambert Fitness Registered Nutritionist, Personal Trainer & Women’s Health Coach

Helping individuals in-person & online optimise their health, fitness & nutrition to reach their life-long goals

Enquire today about:
- In Person Personal Training Sessions
- Meal plans and ongoing nutrition coaching
- Online fitness programming
- Reaching your health & fitness goals!

10/09/2026

Now. I’m not hating on Pilates here…

But it kinda hurts my soul when I hear (almost daily) a late-30’s-early-40’s woman saying “I’m so busy, eating close to nothing, doing Pilates 3 times per week and I just keep gaining weight”

Pilates is amazing for core & pelvic floor health. But it won’t build muscle, it won’t help you build strong bones for when you’re 78 and won’t burn a significant amount of calories.

When it comes to Pilates & yoga⬇️⬇️
Muscle sensation ≠ Muscle Stimulation

Running on coffee, cortisol & Pilates is not a recipe for success with all the hormonal shifts perimenopause throws at us.

I’m not saying stop doing Pilates. I’m saying PLEASE add some strength training. Ideally at least 2 sessions per week.

More muscle mass / higher metabolic rate / stronger bones / improved insulin sensitivity = happy hormones

I have a free workout plan in my bio. Star there! Start with dumbbells at home. Start with a PT. Reach out for 1:1 coaching. Just start get stronger! 💪🏻

26/08/2026

We were due for some new website images so WHY NOT 😍💁‍♀️

But even if I didn’t have a biz & website, I love a cheeky photoshoot. To document my journey, remind myself how far I’ve come and who TF I am 💅

It’s something I think all women should do at least once. Feel empowered, radiate confidence & just HAVE FUN 🤩

Wearing: Ryderwear
Photographer: Sunshine Coast Marketing | Branding | Content Strategist
Location: She’s So Social - The Content Creator’s Playground 🪩
Make up: Hana Hartmann

Would you ever do a photoshoot - just to capture your progress and this time in your life? Lemme know in the comments🥰❤️

22/08/2026

You want your pre-baby waist back but no amount of sit ups ever seems to do anything? Nobody tells you this postpartum (or honestly, ever) but sit-ups after babies can actually make things worse.

Leaking when you sneeze? Mummy tummy that won’t budge no matter what you do? That’s your deep core and pelvic floor asking for help — not more crunches.

Bear planks, dead bugs, bird dogs, TRX hovers. Boring names, game-changing results.

Your core & pelvic floor has been through a lot. Let’s train it smart to rebuild & strengthen it!

14/08/2026

The ease with which she roasted me is quite alarming 🤣🤣🤣 if you live with a 10 yr old, you know exactly what I mean “BRUH 🙄🙄”

10/08/2026

Train. Recover. Repeat

Come do weekly recovery with us TH7.au

When you're juggling kids, work, training, life and everything in between, your body is dealing with more than just your workouts.

Recovery helps you manage the physical stress of training, supports circulation, helps you relax and can reduce that feeling of being constantly "wired but tired".

The sauna and steam expose your body to heat, increasing blood flow and creating a cardiovascular stimulus.

Cold exposure causes blood vessels to constrict, while alternating hot and cold creates that contrast stimulus
- which many people find helps with muscle soreness and recovery.

And my fave part - it helps me manage the emotional stress!! You're giving your nervous system a chance to slow downnnn
Because being fit isn't about smashing yourself into the ground 7 days a week. It's about training hard AND giving your body the resources and recovery it needs to adapt.

We love TH7 Noosa - our fave recovery spot on the coast

09/08/2026

Another edit for you by Dylan Batterham 🥰🤣

I swear I’m not really this dramatic 🤣🤣🤣

01/07/2026

The top 5 things keeping you stuck & unfit & not seeing the results you want (and no, it’s not lack of time or motivation) 👇

Real talk — none of these are about trying harder or being “too busy”. They’re about the stuff nobody talks about.

1️⃣ Stress. High cortisol is the handbrake on everything. And if you’re in your late 30s/40s (hey perimenopause 🥲), high cortisol decreases progesterone. Less progesterone = oestrogen running the show unchecked = worse PMS, stubborn belly fat, sleep you can’t fix no matter how tired you are.

2️⃣ Feeding everyone else first. You’ll cook whatever the kids want, sort dinner for your partner, and then eat whatever’s left over. Sorting out what you’re putting in your mouth is crucial if you want to see any sort of change in your body.
BONUS - kids food is for kids. Not for adults. Stop nibbling on their snacks or leftovers

3️⃣ W**e more than once a week. I’m not coming for your Friday night — I’m coming for the “it’s been a long day” glass that turns into a few glasses most nights.

4️⃣ S**t sleep. You can’t out-train exhaustion. It’s not just about recovery, it wrecks your hunger hormones, your performance in the gym and your discipline.

5️⃣ Expecting results in 2 weeks. This is the big one. You’ve trained for 10 days and you’re already deciding it’s “not working” — meanwhile the habit never even had a chance to take effect.

None of this is about willpower. Or time. It’s about all the seemingly “little things” that most women don’t even clock as important.

Yes - change is hard. But so is feeling incredibly stuck and unhappy with where you are. Nothing will change unless you start to make the conscious effort to change what you’re currently doing. Simples 🤷‍♀️

Which one got you? Tell me below 👇

Mum over 35 and feel like nothing’s working anymore?🤔It’s not in your head. The plan that worked at 25 was never going t...
14/06/2026

Mum over 35 and feel like nothing’s working anymore?🤔

It’s not in your head. The plan that worked at 25 was never going to work the same at 38.

Three things have shifted that no one’s talking about:

→ Progesterone — your “calming” hormone that helps with mood, sleep, and steady energy — starts declining in your mid-30s. This is why you feel wired but exhausted, moody for no reason, and like your body has just… changed.

→ Your testosterone is quietly disappearing — 1-2% per year from your 30s. And it’s not just a male thing. Testosterone builds your muscle, drives your energy, sharpens your focus. Less of it = harder results no matter how hard you try.

→ High cortisol is literally storing fat on your body. It breaks down muscle, lowers your metabolism, and tells your body to hold fat — especially around your belly. And as a mum? You’re running on chronic stress.

This isn’t a willpower problem. It’s a biology problem.

But here’s the truth — your peak isn’t behind you.

The women seeing the best results after 35 aren’t doing MORE. They’re doing the right things:
✓ Strength training (lift heavy 3x a week)
✓ Enough protein (130g+ daily)
✓ Structure that fits real mum life

That’s it.

Comment BLUEPRINT for my free guide built specifically for mums 35+ 🤍

Save this for the next mum who needs to hear it.

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Peregian Springs, QLD

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