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!

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. 💛🔥

Weekend camping in Byron 🌿✨Just us, the rooftop tent, campfire chats, ocean swims and zero responsibilities 🏕️🌊🥰
16/11/2025

Weekend camping in Byron 🌿✨Just us, the rooftop tent, campfire chats, ocean swims and zero responsibilities 🏕️🌊🥰

6 years. Not 6 weeks. Not a “quick fix.”A mum choosing, over and over again, to show up for herself even when life was m...
13/11/2025

6 years. Not 6 weeks. Not a “quick fix.”

A mum choosing, over and over again, to show up for herself even when life was messy, busy, overwhelming, or downright exhausting.

I didn’t change my life or body in a rush…

I changed in the quiet moments no one sees — the early alarms, the walks with a pram, the workouts squeezed between school drop-off and work, the meals cooked when takeaway would’ve been easier, the days I wanted to give up but didn’t.

And if you’re a mum reading this…

Please hear me when I say⬇️

Your journey doesn’t need to be fast — it’s just about showing up every day. Some days you’ll move mountains and do all the things, some days it’s about giving whatever you’ve got available

Because when you show up for YOU, everything around you gets better.
Your energy.
Your confidence.
Your mental health.
Your patience.
Your happiness.
And the way you show up for your kids.

They don’t need a “perfect” mum.
They need a mum who feels strong, happy, and proud of herself.
A mum who knows she deserves to take up space.
A mum who leads by example — not with perfection, but with persistence.

If you’re in your “before” right now, keep going.
Your “after” won’t come from pressure or doing a crazy diet for 8 weeks — it will come from years of consistency.

You don’t need to change everything today.
Just show up.
Again and again.
That’s where the magic happens ✨

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Peregian Springs, QLD

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

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