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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

Operation.

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

Mirror.

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

No.

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

give 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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