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Kate Lambert Fitness

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Peregian Springs, QLD
Kate Lambert Fitness

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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!

03/11/2026

How I fit training and food into a busy week (39, mum of 2, full time business owner) 🙋‍♀️

Life is WILD when you’re running not only keeping the household & family, but staying focused on your goals

And as we get to the “scary-peri” things feel 10 x harder when it feels like it’s served with a side of irritability, zero patience and anxiety

Here’s what I do to help my weeks stay on track, consistently

1. I meal prep breakfasts and lunches religiously🥣 no coffee shop muffins
2. Dinners for the week are planned & shopped for in advance, so I’m not standing at the fridge at 5pm
3. I shop for protein staples and have them in the fridge at all time: meats, yoghurt, eggs, cottage cheese 🍳🥩
4. I plan my 4 strength sessions in like they’re meetings 🏋️‍♀️ they go in the diary first
5. I track my steps 👟 not obsessively, just so I know where I’m at

And some weeks it all goes to s**t 😅 sometimes I’m running on 5 hours sleep and coffee, crawling to the weekend.

No matter what, I do my best and give what I’ve got. That’s it. That’s the secret. You just stop quitting all together, new day, new opportunity to show up with what you have.

So tell me 👇 what hacks do you have to fit everything into your hectic schedule? I need all the ideas 💛

29/10/2026

Same me. Same mum. Very different body & mindset💪

Then, I thought I had to go harder to feel better: more cardio, more HIIT, more of everything.

Now I know that when you’re a mum juggling work, kids, the mental load and a body that’s changing in perimenopause, your nervous system is already running hot from LIFE stress. Adding more intense, stressful training on top of that isn’t the answer. 🥴

What changed everything for me? Strength training as a priority.

Not an add-on. Not what I squeeze in “if I have time.”

And it isn’t only about the body. It’s about the mind: ✨ feeling capable again ✨ a calmer head ✨ confidence that carries into the rest of your day ✨ being strong for your kids and for yourself

Eating and training around your hormones, rather than fighting them, is the game changer. 🙌

If you’re a busy mum in your 30s, 40s or 50s and you feel like the rules have changed, they have. You don’t need to do more. You need to do what works for this stage of life.

Applications for Me Again open tomorrow (Fri 30 Oct) 🤍

DM “me again” to learn more 🥰

28/10/2026

Meet Megan 💖 Mum of 3. Down 20kg. The fittest she’s ever been at 45.

Megan spent her 30s giving everything to raising her kids. At 45, she decided it was her turn.

Now she’s lifting weights, running around after her kids without getting breathless, and feeling stronger than she ever has 🙌 All while navigating perimenopause.

Swipe for her story, in her own words ➡️

My favourite part is her advice: “Don’t wait for the perfect time, because there will always be a reason to put yourself last.”

If you’re the mum who’s giving everything to everyone else, and your body is changing in ways you didn’t see coming... sis, this is your sign.

📣 Applications open this Friday 30th Oct. DM me “ME AGAIN” and I’ll send you the link as soon as they’re open 💌

28/10/2026

Perimenopause + “healthy eating” = tasteless chicken and rice for the next 6 weeks, right? 🙃

Then you wonder why you fall off by week 3 EVERY.SINGLE.TIME.

Here’s the truth: you’re not undisciplined. You’re in a season where your body is changing, your sleep is dodgy, your cravings are LOUDER, and a bland, restrictive plan is the first thing to go. You’re falling off because your food sucks.

Fat loss in your 40s doesn’t have to taste like punishment. You can eat chocolate, you can eat the Maltesers, you can have meals you actually look forward to AND still hit your protein and macros. 💪
That’s what my clients do every single day.

🍫 MALTESER OVERNIGHT WEETBIX 🍫
375 cal · 24P / 42C / 11F

2 Weetbix
150ml unsweetened almond milk
150g Chobani Fit Vanilla
1 tbsp light spreadable cream cheese
1 scoop Bulk Nutrients Vanilla WPI
2 tbsp sugar free chocolate topping
8 Maltesers

Mash the Weetbix & almond milk. Then mix the yoghurt, cream cheese & protein powder and layer on top. Add crushed Maltesers and 2 whole ones. Leave overnight in the fridge. Done ✅

I’m in perimenopause myself, so trust me when I say you do NOT need another thing to be strict about right now. 😅

Stop dieting. Start eating in a way that actually supports you right now, so you can feel like yourself again. 🤍

👉 Want my full Fat Loss Blueprint for women in perimenopause? Comment “PERI” and I’ll send it to you. It’s free, and it’ll change how you think about food.

Save this 🤍 Share with the friend who’s “doing everything right” and still feeling stuck.

26/10/2026

HIGH PROTEIN BISCOFF CHEESECAKES

Ok I’m back with an another hum-dinger high protein tasty recipe. Make sure you give this a save and a try for your next “busy mama got goals” meal prep!

Super simple and easy to make 6 or 12 and easy to fit into your macro goals.

Here’s what you’ll need (serves 6)
✅100g Coles light spreadable cream cheese
✅150g Paul’s high protein yoghurt
✅2tbsp sugar free maple syrup
✅1 tbsp corn flour
✅1 egg

Mix all well and bake in the oven or airfryer until set.

For the topping:
✅30g Biscoff, microwaved
✅4 Biscoff biscuits, crumbled

Refrigerate for at least 30 mins before eating

Let me know how you like this recipe and if you give it a try!

25/10/2026

I’m 39. Mum of 2. In very early perimenopause 🤍

Here’s what I wish more women knew about training 35+ 👇

🏋️‍♀️ Strength training comes first, Cardio second. Not optional, not “if I have time.” Lifting is how you protect your muscle, your bones and your metabolism as your hormones start to shift.

📈 Progressive overload is the secret. Your body only keeps muscle when it has a reason to. That means adding a little more weight, reps or effort over time, not doing the same 3 x 10 with the same light dumbbells for 2 years.

🏃‍♀️ More high intensity cardio is not the answer. Smashing out extra cardio when you’re already busy, stressed, tired and under-fuelled adds even more stress to your body, and that’s when cortisol works against you. Keep it simple: lift, walk daily, and save the hard cardio for when you can actually recover from it.

🥩 Protein at every meal. Non-negotiable.

😴 Sleep and recovery are part of the plan, not a bonus.
I’m not waiting for perimenopause to hit me. Strength, protein, sleep and walking are my foundations now 💗

Want training and nutrition built for this season of your life? DM me “ME AGAIN” 💌

Save this one for your next gym session and send it to the friend who’s still doing 5 days of HIIT cardio every week 😅

25/10/2026

Same food. Same training. But the weight keeps creeping on in early perimenopause? 🙋‍♀️

If that’s you, you’re not doing anything wrong. The rules change in perimenopause, and what worked for your body in your 20s and early 30s doesn’t work the same way anymore. And it’s FRUSTRATING. I know!!

With the women I coach, the answer is rarely “eat less” or “do more cardio” in perimenopause

It’s usually:�💪 Lifting weights consistently�🥩 Getting enough protein at every meal�🚶‍♀️ Moving daily
🙋‍♀️ Better sleep, less stress
💊Looking at our what our hormone levels are doing & supplementation

I’ve been building a way of coaching that fits real life for this season of our life. Kids, work, hormones, all of it.

More this week. For now, what’s the hardest bit for you right
now? Tell me in the comments. 👇

24/10/2026

I’m 39. Mum of 2. And I’m in very early perimenopause 🤍
 Here’s what I wish more women knew 👇

Menopause is ONE day. The 1 year anniversary of your last period. 
But Perimenopause is everything before it, and it can last up to 15 years before 🤯

A lot of us put this down to being busy, tired mums.

Signs of very early perimenopause can include: → Anxiety
→ Increased hair loss / breakage → Increased irritability (outside of your normal PMS) → Shortened cycles → Reduced ability to cope with stress → Mood swings

I’m not waiting for it to hit me. Strength, protein, sleep and walking are my foundations now 💪

Want training and nutrition built for this season of your life?

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 👇

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.

Address

Peregian Springs, QLD

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm
Friday	8am - 5pm
Saturday	8am - 5pm
Sunday	8am - 5pm

Website

http://www.katelambertfitness.com/

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