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!

21/01/2026

You can only train as hard as you can recover💯

If you’re lifting, running, doing classes or training multiple times a week and skipping recovery, you’re leaving results on the table!

Under recovering is where progress stalls, fatigue creeps in, hormones take a hit and injuries start popping up.

This is why I prioritise structured recovery just as much as training.

And I always love a visit to .au

Today’s Nordic protocol 👇
• 20 mins sauna
• 10 mins contrast therapy in the pools
• 20 mins steam
• 5 mins ice bath

It supports muscle repair, circulation, nervous system regulation and overall performance — especially if you’re training hard and getting after your goals

I love TH7 because it’s not just a pretty space — it’s evidence-based, intentional recovery done properly. No fluff. Just tools that actually help your body adapt to the work you’re putting in.

Train hard.
Eat well.
Recover smart.
Repeat.

Kate x


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 🏕️🌊🥰

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

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