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!

26/03/2026

This disappears in 24 hours every time I make it… 🤯

113 calories. 9g protein. And the whole family are OBSESSED.

If you’re trying to eat high-protein without sacrificing the yums — save this 👇

High-Protein Chocolate Crunch Slice (12 servings)

Base:
• 8 malted milk biscuits
• 1 tbsp coconut oil
• 2 scoops salted caramel WPI
• 1 tbsp natural peanut butter

Topping:
• 4 rows dark chocolate
• ½ cup soy protein crisps

Method:
Blend the base → press into tray → add crisps → pour melted chocolate 🍫

Freeze for 1 hour → slice into 12

That’s it.

Macros per slice:
113 cals | 9g protein | 5g fat | 8g carbs

Perfect for:
✔️ Morning snack
✔️ Kids lunch boxes
✔️ Sweet cravings without the guilt

Save this so you don’t forget it later 👀

mealprepideas

26/03/2026

This one is on weekly rotation in my house!

113 cals per slice, 9g protein. Perfect for a morning snack or kids lunch boxes!

Ingredients (serves 12)
For the base:
8 malted milk biscuits
1 tbsp coconut oil
2 scoops salted caramel WPI
1 tbsp natural peanut butter

For the topping
4 rows of dark chocolate
1/2 cup soy protein crisps

Directions:
Combine all base ingredients in the blender and press into a lined tray. Then top with soy crispys and then cover in melted chocolate 🍫

Freeze for about an hour and then cut into 12 slices

So easy! 113 cals/slice, 9g protein, 5g fat, 8g carbs.

26/03/2026

The pain of growth or the pain of staying the same. Which one do you choose?

24/03/2026

Sometimes we forget how easy it is to get lost in motherhood. To feel guilty for taking time for ourselves. Or just how freakin hard some days can be.

Little perspective shift to remind us to keep making ourselves a priority, even when it feels easier to prioritize everyone else. You are totally worth the effort and time to feel your best 🔥❤️

And don’t forget to recognize even thought you might not be where you want to be yet, you’ve come so far 🥰

05/12/2025

Pilates is cute 🩷 but strong bones + strong muscles are essential — especially as a mama bear.

Women are already 4x more likely to develop osteoporosis. But pregnancy, breastfeeding and chronic high stress of increases those chances even more

After pregnancy your body goes through HUGE hormonal shifts:
👇
🦴 Oestrogen drops → which means lower bone density
💪 Muscle mass decreases → less strength, slower metabolism
🔥Diastasis Recti postpartum → core needs repair & rebuild
🩻 Bone density can drop 3–7% during pregnancy & breastfeeding

This is why lifting weights isn’t just to have a hot m**f bod — it’s protective.

It rebuilds bone density, restores muscle, supports your pelvic floor, fixes back/hip pain, boosts confidence, and makes everyday mum-life a hell of a lot easier.

Strong mums aren’t born.
They’re built — one session at a time. 💛🔥

25/11/2025

If I could only pick 5 exercises to turn your pancake into a juicy, lifted, strong AF peach… these are it. 🍑

No fluff. No fancy machines. Just the staples that actually build shape.

1️⃣ RDLs – queen of lengthened glute strength
2️⃣ Glute-focused step downs – hello upper-outer shelf
3️⃣ Single-leg RDLs (on the cables is 🔥🔥🔥) – stability + shape
4️⃣ Back extensions (glute bias) – the underrated b***y builder
5️⃣ Hip thrusts / glute bridges – the goat of all glute gains

Strong glutes = better posture, better lifts, better running, better lower-back health… and yes, better bikini pics too 😏🔥

Train these consistently → thank me later.



19/11/2025

Fix your RDLs so your lower back stops screaming and your glutes actually do their damn job 🍑

Tiny tweaks = MASSIVE difference:
✨ Lats on (think about squeezing your armpits down)
✨ Bar stays close
✨ Soft knees, slightly bent
✨ Push your hips BACK to lengthen the glutes

If you want strong, juicy glutes (without wrecking your back), master this first. Your future self will thank you… and so will your peach🍑👏🔥

18/11/2025

“She’s so disciplined.” Yeah… because the alternative is unhinged 🤪🤪 it’s as much for the mental health as it is for the physical health 🤣😅


Staying lean as a busy mum isn’t about perfection…It’s about the daily habits that actually move the needle.I don’t rely...
17/11/2025

Staying lean as a busy mum isn’t about perfection…
It’s about the daily habits that actually move the needle.

I don’t rely on luck, motivation or “good weeks.”

There is no “wagon” to be on or off.

I rely on structure, simple choices and showing up for myself daily — even when life feels chaotic with two kids, work, drop-offs and everything in between.

These are the habits that keep me strong, lean and energised year-round:
→ Wholefoods over processed
→ 10k steps a day
→ Strength training first
→ Protein at every meal
→ Minimal alcohol
→ Prioritising sleep 7+hrs per night
→ Not mindlessly eating the kids’ snacks

Small habits. Massive results.

And every mum can do this — start with one, build from there. 💛🔥

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Peregian Springs, QLD

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