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From Fat to Fit and Fabulous
I recently had the pleasure of interviewing Kate Stewart.
In this interview, you will learn from
Kate on Weight Training, Nutrition, Motivation and Planning
Every aspect of your fitness program. Not only that,
You’ll be inspired by Kate’s story and the struggles she has overcome
Get her location today.
Just keep a few things in mind. Kate works full time,
She is a single mother of a child with special needs.with
You’ll tell me you can’t find time to train
Are you eating right?
If you want to stay young, no matter how you feel or how
You see, proper weight training, cardio and nutrition
The Program Is the Fountain of Youth—Not a Diet Pill, or It’s Dangerous
Oh yes, Kate managed to lose about 70 lbs and now
Compete in fitness competitions!
Greg: What problems did you have while staying
Stay motivated and disciplined to stick to your nutrition plan
And stick to the gym?with my readers and
client, I found the motivation and discipline to persevere
Procedures become their biggest obstacle.
Is this easy for you or are you using their tricks
Stick to your plan?
Kate: Oh my gosh, it’s never easy even for the best
the best.If It Was Easy, Nobody Needed To Lose Weight
We will always be ready for the stage.I have got
Many friends who compete professionally and even they struggle
Time.I have to schedule and exercise
Works for me and my lifestyle.what works for a person
Their schedule may not work for others.
I think my biggest obstacle comes up from time to time
Time is just the pressure to make everything work
Together.I am a single parent with multiple children
Learning Disabilities and Finding a Balance Between His Needs
My needs are sometimes a struggle.not to mention
Needed a relationship with my boyfriend of seven years.
I had to realize that sometimes it’s okay to ask for help.
Another huge hurdle for me was my own self-esteem issues.
I don’t just exercise myself from the outside, but
Trying to help the girl in there staring at me
For motivation, I set small goals.I don’t like it very much
Long-term goals, but have more fun with small settings
Goals, then achieve them and set new ones.when you
Seeing that you are making your small goals like losing X pounds this
Wait a week, then that’s fuel for the next goal.
Gregg: How did you start your lifestyle?other
In other words, what changes have you made, or what plans have you made, to
Are you your best chance for success?
Kate: Before I accept
Take a long hard look at where I am and where I am going.many miserable
Things have been going on for so many years that I’ve lost who
I was inside, and I didn’t recognize myself outside.
My mother died of a terminal illness and I have a younger sister
Died of cancer in less than a year and my son in less than two months
I was born three months premature and my marriage was in total disintegration
separate.My ex-husband told me countless times that my life is too
A lot of trauma.
I start with small things like reading all the self help materials
Books on weight loss and nutrition that I could find.I tried
From weight watchers to South Beach to Atkins.
Finally, I read the book “Body For Life”.it really changed me
Diet and fitness ideas from then on.
Before I finished reading this book… I really only did cardio.I
Trained for several marathons and really burned the calories
Makes me slim, but I’m out of shape.so i started to eat
Several times a day, stop all cardio and start
weight training.I really like the physique I got
and the rounded look of my muscles. I want more.
I now firmly believe that you can plan your life
Change without doing anything.you just have to decide you
will do it!
Greg: Preparing for a body or bodybuilding competition is
A whole different world from regular old workouts and diets
“Right.” Even the Most Driven and Disciplined People Struggle
Stick to their plans.
Most people look at athletes and think it’s easy for them, but
Even you (and I!) sometimes struggle with our motivation.what
Tips to keep you motivated during race prep
Can everyone use in their struggles to get and stay in shape?
Kate: Well, nothing is easy, even for professionals.I
trust anyone in preparation
Show is plan, plan, plan.
I spend my Sundays preparing and measuring food and putting
Put them in a container.It makes my workday and packing a lot
Faster, easier, and takes the guesswork out of what you’ll be doing
eat every day.Diet is 90% of the success, so I take a good
Lots of time to plan my meals.
Never leave home without cooling food and water.you never
Know when something might come up or change and you don’t
Get home before your next meal.
Also keep in mind that there is a huge amount of race preparation that is
totally spiritual.For example…today is the first day of my next race
Prepare.I’m already thinking about food non-stop, even though I’m
Not at all hungry.During these times I tell myself that food is
Just fuel, nothing more.Sometimes it helps, sometimes it
As for the fatigue that comes with so much training… I have
There are no suggestions.If I wanna get on that stage, here’s what I do
In my best physique. Just do it.
Gregg: Most people think the contestants just need to focus on training
and eating right, but most of us work full time.you have the same
Challenge other people’s time, but you must be more
More disciplined than average and just wants to stay in shape.
What problems did you have to overcome to stay on track
Your fitness plan?some popular excuses i hear
The ones I’ve trained include “Lack of Time” (both for exercising
and eating right), “healthy eating is too expensive”, “can’t see
Turns out fast enough”, “The weight will make me big and bulky”, “Have
Difficulty sticking to an exercise routine.” What is the barrier
Have you ever overcome it?
Kate: For me, it’s not that I don’t have enough time. (I
No) I asked myself… if anyone would pay me in full
Would you like to travel around the world on a three-month paid holiday?
it? Of course I will!
Well, if I can find the time to do something like that, then I
Can make time to take care of my body.create a healthier
lifestyle and stay on earth to see my grandson
grow up. Time will not be an issue.
The hardest part for me is that it takes me away from my time
family.I have a son with multiple learning disabilities
Desperately needed his mother.I have to let him into my life
Do as much as possible for me.he has many days
Actually went and worked out with me.
Another huge hurdle I found was that there are so many
People who just don’t get it.They all want a healthier
body and a healthy lifestyle, but no one wants to do the work.it
Always, “One bite won’t kill you” or “You never take the time
We don’t have any more.I have absolutely no other support in my daily life
Then at the gym with my family.
I discovered that as the body changes, the world can become full of
haters.So many people don’t like it at first
I just because I am changing myself.it was and still is
hurt.People stereotype me as arrogant and don’t even get
know i really have a lot of self esteem issues like
everyone else. I just choose to do something about it.
Gregg: How did you overcome these problems?What are the specific skills
Have you ever made your dreams a reality?
Kate: If you create a schedule that includes training, cardio and work
And with responsibility at home and sticking to it, you can do it.it
It takes time and a lot of discipline.Once you get used to it, you
Don’t want to go back to your old habits.For example in
Off season, I don’t have to get up at 4:00 am to do cardio, but I
anyway.I do it because I don’t want to get used to
Do it all over again at that time of day.
Greg: Looking ahead, knowing what you know now, what you will do
Did things differently, if at all?
Kate: I won’t change a thing unless I wish I hadn’t
Must be employed full time.commit to a sport or the
Sport is a lifelong commitment and a lifelong learning experience.
I know I’ll probably never make it to the Pro card, and that’s ok
I.By losing over 70 lbs and changing myself, I’ve become a pro
I live and take pride in the skin I own.
Greg: You will do something in the same way and will continue to
Do you go forward?
Kate: There is my trainer/nutritionist, Keodo.he has been so good
For me, it’s patience and support in everything I do.I can not
Did it without him. He took all the guesswork out of my program.
I did exactly what I said and I made it because of his expertise!I
Love my KOs!
Gregg: Do you think continuous feedback and motivational tools will
Helps maintain a fitness program?i always encourage my clients
Take regular photos.
Kate: Of course. All good trainers will have a reason to ask for this.
My coach told me earlier that if he could let me
Picture then see for yourself.
Pictures are a really great idea.sometimes we don’t think
We’re changing, you take pictures in a few weeks, then
Like wow…where did that come from.
I also have a very inspiring mentor in the business
Tome.I can ask questions, express my ugly thoughts, or even just
Need to talk. They are by my side.
Greg: What if you were to advise a close friend or family member
Following in your fitness footsteps, what would you tell them?
Kate: I wouldn’t think it was following in my footsteps.We are
So personal in every way.you have to love what you’re doing
and find what works for you.not everyone wants to look like
Figure competitors.Find something you like, make a schedule so that
You can incorporate it into your lifestyle and make a commitment to stick with it
Greg: What a typical day looks like for Kate Stewart
training and nutrition?
Kate: Wake up at 4:00 am and go to the gym for morning cardio
6:00 am home, let the family shower, eat, prepare lunch
7:00 go out
7:30 to 5:00 pm I work full time
5:30 Return to the gym for evening cardio and weight training.
I start eating at 6:00 in the morning and eat every three hours
until bedtime. (usually around 9:30pm)
My meals include lean proteins such as egg whites, protein
Drinks, chicken breast and fish.good carbohydrates, such as brown rice
And yams and lots of greens.
Gregg: What are your future fitness plans?
Kate: I have a very busy 2007 schedule.the first stop will be
Arnold Classic Amateur. Then I planned the Emerald Cup.
Whether I go or not depends on the results of those two games.
keep doing Jr. USA’s or if I’ll do Orange County then
Start competing in some national competitions in mid-summer.
Maybe Las Vegas.I plan to play about 5 or 6 races
next 8 months. It’s going to be a very busy season.
Gregg: Feel free to add anything important you think I might have
missed. Include any photos you want.
Kate: Love yourself!
I want to thank Kate for being so inspiring
story. If you’re not motivated to do your own weight training,
After reading this article, the cardio and nutrition plan kicks into high gear,
I’m not sure what will give you the motivation you need.
Go to the gym!
If you want to see before and after photos of Kate (whoa!), go to http://www.buildleanmuscle.com/katestewart.html
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