The Live Stronger Project

12/12/2025

So it’s a day in the life… but honestly my life isn’t very insta-worthy.

My message is way more important.

Your diet and exercise should add to your life, not take away from it.

And that’s why we do at the Live Stronger Project- we make it work for the life you want to live.

Stronger, healthier and happier.

Couple of early bird spaces left for 1:1 coaching and support. I’m the accountability you need to get to where you want to be. Message now to reserve your place for January 5th.

10/12/2025

Do you follow me on Instagram? If not, come over and say hi!

1,181 Followers, 2,856 Following, 922 Posts - See Instagram photos and videos from Kate | Nutrition and Fitness Coach ()

10/12/2025

Some days consistency doesn’t look impressive.

It looks like showing up in normal clothes.
Messy hair and listening to your body.

This is exactly why I use the traffic light approach to my training and coaching inside the Live Stronger Project.

💚Not every day is a push harder day.
🧡Some days need a steady workout.
❤️Some days need a gentle workout.

And knowing the difference is how you keep moving forward, even when you’re feeling fatigued and sore.

Progress doesn’t come from forcing intensity.
It comes from choosing the right level of movement, again and again.

If you’re rebuilding consistency after a break, illness, injury, or just a long season of life , the traffic light system is for you!

Comment **AMBER** and I’ll send you the amber-day workout I use myself a some guidelines for the traffic light system.

(And yes, changing your mind mid-workout is part of the plan).

08/12/2025

A little reminder for festive season

Guilt and shame aren’t helpful here.

Also,nNot everyone enjoys press-ups for fun, and that’s okay (but you do like dogs, yeah?)

You don’t have to force yourself into things you hate to get the life and body you want.

Message me if you want to learn the hell yeah approach this Christmas- it’s a little trick to help you enjoy the Christmas food in the moment and without guilt or shame the next day.

03/12/2025

Just because something used to work, doesn’t mean it still will.

Bodies change.

Life changes.

Energy changes.

Priorities change.

That doesn’t mean you need to give up trying, it just means it’s time to adapt.

Progress doesn’t come from punishment or sacrifice.
It comes from making compromises you can actually live with.
If it hurts, drains you, or leaves you dreading the next day, no amount of will power will keep you on track because our brains are wired to protect us from that sort of pain!

At the Live Stronger Project we focus on adapting. There’s always a plan b,c,d…the end goal stays in sight through it all but we can navigate those things that have previously stopped you in your tracks so that you’re stronger than ever.

Follow me for more tips on getting fit when you’re knackered 🙌🏻

03/12/2025

Do you find yourself saying yes to every snack, small bite or alcoholic beverage at this time of year, even when you don’t really want it?

You’re not alone! I often have conversations around the biscuit tin at work, the mince pie when you don’t really like them or the 3rd dip into the chocolate tin even though you feel sick.

And I know you beat herself up about it later.

We use the ‘hell yeah’ filter at LSP, it’s part of a framework to help you to eat what brings you joy without sacrificing your goals and your lifestyle.

No guilt. No all-or-nothing spiral. Just clarity, control, and calm and permission to always eat whatever you want.

So how does it work with fat loss? If you want the step-by-step guide to using it while working on a fat loss goal, DM me ‘HOW’ and I’ll send it over!

01/12/2025

If your training only works when life is calm, it won’t get you the results you want.

I’m not interested in punishing workouts or perfect routines because they don’t work when you’ve got mum-taxi duties, tea to cook and a deadline for work.

What you need are workouts that you can do even on your busiest days.

Short workouts.

Workouts you can do when you’re shattered. And come out with more energy than before you started.

And you need food that actually satisfies you, so you’re fuelled for life as well as lifting.

If you want training that fits around your life, not on top of it, the Live Stronger Project is what you need.

🌳 Strong for real life.

27/11/2025

Most women already know what a healthy meal looks like. But knowing what a a portion of cereal is? That’s much trickier.

That’s because we are hard wired to make the most of feasts while we can, you know, for survival.

And I know you give yourself a hard time over that.

So at the Live Stronger Project wr use calorie counting as one tool, alongside education, to help create the right environment for you to reach your goals.

And it’s important to know, you don’t have to track calories forever.

And if you want something even simpler, my latest podcast breaks down how to handle December without tracking at all.

Comment DECEMBER and I’ll send you the link.

26/11/2025

Everyone’s losing their minds over the new sugar tax, but you know that a tax won’t fix your relationship with food and it definitely won’t impact your fat loss. Sugar isn’t the villain. Eating more calories than your body needs is what leads to weight gain, and that’s usually driven by stress, habits, routine, and the way we use food to cope.

If the headlines leave you confused about what you should be doing, bring it back to the basics. Decent meals, enough protein, proper fibre and less snacking.

If you want help figuring out what that looks like in real life, comment or DM me the word STRONGER and I’ll help you work out a plan you can implement that includes your daily latte.

24/11/2025

Two stone down and a life based on fun, not punishment.

When Sarah first came to me, she was exhausted from punishing cardio, glued to her laptop all day, and feeling like every missed workout was failure. She thought this was the only way to shift the belly fat that had started to bother her.

Together we rewrote the story: a routine that fits real life, flexible resistance workouts, smarter movement and food choices, and permission to stop feeling guilty.

Now she’s consistent, strong, and actually enjoying the process.

Weight loss isn’t about punishing yourself, it’s about building habits that work with the life you want to live, not against it.

Follow me for practical habits and routines that will help with fat loss, even on your busiest days.

19/11/2025

If you dread the food noise that comes on in the evenings, you’re not alone.

And no, despite what the internet loves to shout about, sugar isn’t actually addictive in the way we’re told it is. What most women over 40 are dealing with is a mix of stress, low energy, habit loops and that moment the day finally catches up with you.

The good news is you don’t have to overhaul your whole life to fix it! Sometimes the first change is simply… the first step.

Instead of heading straight to the cupboard, break the loop.

Do something small first, a quick walk after dinner, a cup of tea, a breath of fresh air.

It snaps you out of autopilot and gives you back the choice.

Save this reel for the next time 7pm comes calling, and message me if you want the link to the podcast with more tips.

17/11/2025

If you’ve ever tried to get back into running only to realise your knees, lungs and confidence aren’t quite what there were last time you did a 5k, you’re not alone.

Life has been busy. Work is frantic, kids need a taxi service, parents need more help with jobs and chores and its not wonderful you’re exhausted from always being the one holding everything together.

It’s clear to see how your fitness slipped.

But here’s the good part.
You don’t need a perfect plan or a 5k in the cold. You just need a plan to follow that fits your life.

And honestly, a few short workouts at home can do more for your energy, strength and self-belief than forcing yourself to do something you no longer enjoy.

If you want something simple to get you moving again, DM me STRONG and I’ll send you a free home workout you can do today.

You deserve to feel capable in your body again and this is a really good first step.