Kate Lambert Fitness

Directions Website Contact the business

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!

25/10/2026

I’m 39. Mum of 2. In very early perimenopause 🤍

Here’s what I wish more women knew about training 35+ 👇

🏋️‍♀️ Strength training comes first, Cardio second. Not optional, not “if I have time.” Lifting is how you protect your muscle, your bones and your metabolism as your hormones start to shift.

📈 Progressive overload is the secret. Your body only keeps muscle when it has a reason to. That means adding a little more weight, reps or effort over time, not doing the same 3 x 10 with the same light dumbbells for 2 years.

🏃‍♀️ More high intensity cardio is not the answer. Smashing out extra cardio when you’re already busy, stressed, tired and under-fuelled adds even more stress to your body, and that’s when cortisol works against you. Keep it simple: lift, walk daily, and save the hard cardio for when you can actually recover from it.

🥩 Protein at every meal. Non-negotiable.

😴 Sleep and recovery are part of the plan, not a bonus.
I’m not waiting for perimenopause to hit me. Strength, protein, sleep and walking are my foundations now 💗

Want training and nutrition built for this season of your life? DM me “ME AGAIN” 💌

Save this one for your next gym session and send it to the friend who’s still doing 5 days of HIIT cardio every week 😅

25/10/2026

Same food. Same training. But the weight keeps creeping on in early perimenopause? 🙋‍♀️

If that’s you, you’re not doing anything wrong. The rules change in perimenopause, and what worked for your body in your 20s and early 30s doesn’t work the same way anymore. And it’s FRUSTRATING. I know!!

With the women I coach, the answer is rarely “eat less” or “do more cardio” in perimenopause

It’s usually:�💪 Lifting weights consistently�🥩 Getting enough protein at every meal�🚶‍♀️ Moving daily
🙋‍♀️ Better sleep, less stress
💊Looking at our what our hormone levels are doing & supplementation

I’ve been building a way of coaching that fits real life for this season of our life. Kids, work, hormones, all of it.

More this week. For now, what’s the hardest bit for you right
now? Tell me in the comments. 👇

24/10/2026

I’m 39. Mum of 2. And I’m in very early perimenopause 🤍

Here’s what I wish more women knew 👇

Menopause is ONE day. The 1 year anniversary of your last period.

But Perimenopause is everything before it, and it can last up to 15 years before 🤯

A lot of us put this down to being busy, tired mums.

Signs of very early perimenopause can include:
→ Anxiety
→ Increased hair loss / breakage
→ Increased irritability (outside of your normal PMS)
→ Shortened cycles
→ Reduced ability to cope with stress
→ Mood swings

I’m not waiting for it to hit me. Strength, protein, sleep and walking are my foundations now 💪

Want training and nutrition built for this season of your life?

22/10/2026

It can’t just be me. That sinking feeling of dread when you’re deeeeep in trying to get everything done and you see the school’s number pop up on your screen🫠

21/10/2026

I’m 39. Mum of 2. In very early perimenopause 🤍

Here’s what I wish more women knew 👇

Menopause is ONE day. The 1 year anniversary of your last period.

But Perimenopause is everything before it, and it can last up to 15 years before 🤯

A lot of us put this down to being busy, tired, stressed, overworked.

But signs of very early perimenopause might be sneaking in!

Do you have any of these things start to happen:
→ Anxiety that comes out of nowhere
→ Increased hair loss / breakage
→ Increased irritability (outside of your normal PMS)
→ Shortened cycles
→ Reduced ability to cope with stress
→ Same food & training, but weight creeping on
→ Mood swings

I’m not waiting for it to hit me. Strength, protein, sleep and walking are my foundations now 💪

Want training and nutrition built for this season of your life? DM me ‘COACHING’ 💗

mumsover35

Today is World Menopause Day. 🩷Perimenopause isn’t a switch that flips at 50. It’s a long, messy stretch where your horm...
18/10/2026

Today is World Menopause Day. 🩷

Perimenopause isn’t a switch that flips at 50. It’s a long, messy stretch where your hormones go up, down and sideways, and you get told it’s “just stress” or “just age.”

Swipe to the graph. That wild zigzag is oestrogen in the zone of chaos. It’s why the same training, the same meals and the same routine can suddenly feel like they’ve stopped working.

So if you’ve been thinking “what’s wrong with me?”
💜Nothing. Your body is changing the rules.
💜Your sleep, your energy and your mood are all connected to this.
💜You don’t need to push harder. You need a plan that fits where you’re at now.

That’s exactly why I built Me Again. Training, eating and living in a way that’s set up for this stage of life, so you can feel like yourself again, online and wherever you are.

Want in? DM me ME AGAIN and I’ll send you the details. 🩷

Know a woman who needs to see this? Send it to her!

01/07/2026

The top 5 things keeping you stuck & unfit & not seeing the results you want (and no, it’s not lack of time or motivation) 👇

Real talk — none of these are about trying harder or being “too busy”. They’re about the stuff nobody talks about.

1️⃣ Stress. High cortisol is the handbrake on everything. And if you’re in your late 30s/40s (hey perimenopause 🥲), high cortisol decreases progesterone. Less progesterone = oestrogen running the show unchecked = worse PMS, stubborn belly fat, sleep you can’t fix no matter how tired you are.

2️⃣ Feeding everyone else first. You’ll cook whatever the kids want, sort dinner for your partner, and then eat whatever’s left over. Sorting out what you’re putting in your mouth is crucial if you want to see any sort of change in your body.
BONUS - kids food is for kids. Not for adults. Stop nibbling on their snacks or leftovers

3️⃣ W**e more than once a week. I’m not coming for your Friday night — I’m coming for the “it’s been a long day” glass that turns into a few glasses most nights.

4️⃣ S**t sleep. You can’t out-train exhaustion. It’s not just about recovery, it wrecks your hunger hormones, your performance in the gym and your discipline.

5️⃣ Expecting results in 2 weeks. This is the big one. You’ve trained for 10 days and you’re already deciding it’s “not working” — meanwhile the habit never even had a chance to take effect.

None of this is about willpower. Or time. It’s about all the seemingly “little things” that most women don’t even clock as important.

Yes - change is hard. But so is feeling incredibly stuck and unhappy with where you are. Nothing will change unless you start to make the conscious effort to change what you’re currently doing. Simples 🤷‍♀️

Which one got you? Tell me below 👇

Mum over 35 and feel like nothing’s working anymore?🤔It’s not in your head. The plan that worked at 25 was never going t...
14/06/2026

Mum over 35 and feel like nothing’s working anymore?🤔

It’s not in your head. The plan that worked at 25 was never going to work the same at 38.

Three things have shifted that no one’s talking about:

→ Progesterone — your “calming” hormone that helps with mood, sleep, and steady energy — starts declining in your mid-30s. This is why you feel wired but exhausted, moody for no reason, and like your body has just… changed.

→ Your testosterone is quietly disappearing — 1-2% per year from your 30s. And it’s not just a male thing. Testosterone builds your muscle, drives your energy, sharpens your focus. Less of it = harder results no matter how hard you try.

→ High cortisol is literally storing fat on your body. It breaks down muscle, lowers your metabolism, and tells your body to hold fat — especially around your belly. And as a mum? You’re running on chronic stress.

This isn’t a willpower problem. It’s a biology problem.

But here’s the truth — your peak isn’t behind you.

The women seeing the best results after 35 aren’t doing MORE. They’re doing the right things:
✓ Strength training (lift heavy 3x a week)
✓ Enough protein (130g+ daily)
✓ Structure that fits real mum life

That’s it.

Comment BLUEPRINT for my free guide built specifically for mums 35+ 🤍

Save this for the next mum who needs to hear it.

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

Website

Alerts

Be the first to know and let us send you an email when Kate Lambert Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Kate Lambert Fitness:

Shortcuts

Share

Category