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From Fat to Fit and Fabulous

I recently had the pleasure of interviewing Kate Stewart.

In this interview, you will pick up some great tips from

Kate on weight training, nutrition, motivation and planning

all aspects of your fitness program. even more than that,

you will be inspired by Kate’s story and what she overcame

to get where she is today.

Keep a few things in mind. Kate works full time,

and she is a single mother of a special needs child. And

you will tell me that you cannot find time to train

and eat right?

If you want to stay young, both in how you feel and how

you look, proper weight training, cardio and nutrition

program is the fountain of youth – not diet drugs, or dangerous

operations

And oh yes, Kate managed to lose about 70 pounds and now

compete in fitness competitions!

Gregg: What problems did you have as far as staying

motivated and disciplined to stick with your nutrition program

and hitting the gym consistently? With my readers and

clients, I found motivation and discipline to stick with a

program to be their biggest obstacle.

Was this easy for you or were their tricks you used

on track to stay with your program?

Kate: Oh my, this is never easy even for the best

the best If it were easy, no one would need to lose weight

and we would all look stage ready all the time. i have

many friends who compete in the Professionals and even they struggle

from time to time. I have to do the time and the exercises

work for me and my lifestyle. What works for one person and

their schedule may not work for someone else.

I think that my biggest obstacle that appears from time to time

time is just the stress of making it all work and coming

together I am a single parent of one child who has several

learning disabilities and finding a balance between their needs

and my needs are sometimes a struggle. Not to mention the

need to have a relationship with my boyfriend of seven years.

I had to realize that it’s okay to ask for help sometimes.

Another huge obstacle for me was my own self-esteem issues.

Not only did I work on myself from the outside, but I was

working to help the girl inside who was staring at me inside

the mirror

For motivation I set mini-goals. I don’t like the

long term goal but much more pleasure take off little

goals and then achieve them and set new ones. when you

see you do your little goals like lose X pounds this

week, etc., then that’s fuel for the next goal.

Gregg: How did you get started with your lifestyle? In others

words, what changes you have made, or planned, to give

you are the best chance at success?

Kate: I had to hit an all-time low in my life before I took it

long hard to look at where I was and where I was going. Many tragic

things happened for so many years straight that I lost track of who

I was inside and didn’t recognize myself outside.

My mother passed away from a terminal illness, I had a sister that

died within a year of cancer and two months later my son

was born three months premature and my marriage completely fell apart

separately. My ex-husband told me countless times that my life had too

a lot of trauma.

I started with small things like reading all the self help

books I could find on weight loss and nutrition. i tried

all from weight watchers, south beach and atkins.

Finally I read the book Body For Life. It really changed mine

ideas about diet, and fitness from that point.

Until I read the book…I really only did cardio. me

trained for a few marathons and really burned the calories

leaving me slim but I had no shape. So I started eating

several times a day, backed off from all the cardio and started

weight training I absolutely loved the physique I gained

and the nice rounded look of my muscles. I wanted more.

I am now a firm believer that you can plan for a lifetime

changes without doing anything. You just have to decide that you

going to do IT!

Gregg: Preparing for a figure or bodybuilding competition is a

a whole different world from regular old training and eating

“that’s right.” Even the most motivated and disciplined people can struggle

stick with their plan.

Most people look at athletes and think they have it easy but

even you (and I!) can sometimes struggle with our motivation. what

tips keep you motivated through competition preparation that the

everyday person can use in his fight to get and stay in shape?

Kate: Well, again nothing is easy even for professionals. me

believe that the best success anyone will have is in preparing for a

to show is to plan, plan, plan.

I spend my Sundays preparing and measuring food and laying out

them into containers. This makes my workdays and packing a lot

faster and easier and takes the guesswork out of what you want

eat every day The diet is 90% of the success so I take a great one

a lot of time planning my meals.

Never leave home without your food and water cooler. You never

know when something might come up or change and you don’t do it

back home before that next meal.

Also remember that there is a large part of the competition preparation

completely mental For example…today is the first day of my next competition

preparation I already think about food constantly even though I am

not hungry at all. During these times I tell myself that food is

just fuel, nothing more. Sometimes it helps and sometimes it doesn’t

does not

As for the exhaustion that comes from training so much…I have

no advice It’s just something I do if I want to get on that stage

with my best physique yet. You just do it.

Gregg: Most people think that competitors should just focus on training

and eating right but most of us work full time. You have the same

challenges everyone else has how much time, however you have to be more

more disciplined than the average person who just wants to be in shape.

What problems did you have to overcome to stay on track

your fitness program? Some of the popular excuses I’ve heard

people I’ve coached include “not enough time” (both for exercise

and eating right), “eating healthy is too expensive”, “can’t see

results pretty quickly”, “weights will make me big and fat”, “have

trouble staying with an exercise routine”. What were the obstacles

you had to win?

Kate: For me it wasn’t that I didn’t have enough time. (which I

no) I was wondering… has anyone offered me a total expense

paid three months vacation around the world, will you take

right? Of course I would!

Well, if I could make the time to do something like that, then I would

could make the time to take care of my body. Create healthier

lifestyle and stay around on this earth to watch my grandchildren

to grow Time would not be a problem.

The hardest part for me was the time it took me away from mine

family I have a son who has several learning disabilities and

needs his mother desperately. I had to match him in what I was

doing as much as possible for me. It was many days that he

actually went and worked with me.

The other huge hurdle was that I found there were so many

people who just didn’t understand. They all wanted healthier

body and a healthy lifestyle but no one wanted to do the work. It

it was always, “One bite won’t kill you” or “You never spend time with

us anymore”. I had absolutely no other support in my daily life

then at the gym and with my family.

I learned that as the body changes, the world can fill up

haters There were so many people who just started not liking

me only because I changed myself. It was and still is enough

painful People stereotype me as arrogant without even receiving

know that really I have tons of self-esteem issues as well

everyone else. I just choose to do something about it.

Gregg: How did you overcome those problems? What specific techniques

have you used to make your dreams come true?

Kate: If you make a schedule to include training, cardio, work

and home responsibilities and stick to it, you can do it. It

takes time and a lot of discipline. When you get used to it, you

don’t want to go back to your old habits. For example during

off season, I didn’t HAVE to get up at 4:00 am for cardio but I

did anyway. I did this because I didn’t want to have to get used to it

to do it again at that time of day.

Gregg: Going forward and knowing what you know now, what would you want

did differently, if anything?

Kate: I wouldn’t change a thing except maybe wish I hadn’t

must work a full-time job. To be dedicated to sport or this

sport is a lifelong commitment and a lifelong learning experience.

I know I may never get to a Pro card and that’s okay

me I went pro on my own losing over 70lbs, switching

my life and being proud in my own skin.

Gregg: What you would do the same, and continue

do, forward?

Kate: Having my Trainer/Nutritionist, Kim Oddo. He was so good

to me and patient and helpful in everything I do. i couldn’t have

did it without him. He takes all my guesswork out of my programs.

I do exactly as I am told and I succeed because of his expertise! me

love my KO!

Gregg: Do you feel that ongoing feedback and motivational tools would do

help maintain a fitness program? I always encourage my clients

to take pictures periodically.

Kate: Absolutely. All good coaches will ask for that for a reason.

My trainer told me before if he could make me look good

pictures then take a look in person.

Pictures are an incredibly great idea. Sometimes we don’t think

we change and you take pictures a few weeks later and

it’s like WOW… where did that come from.

I also have great mentors in the business who are so encouraging

to me I can ask questions, air my ugly thoughts or even if only

needing to talk They are there for me.

Gregg: If you would advise a close friend or family member how

to follow your fitness steps, what would you tell them?

Kate: I wouldn’t think of it as following in my footsteps. we are

all so individual in every way. You have to love what you do

and find a way that suits you. Not everyone wants to look like a

figurative competitor. Find what you enjoy, work out a schedule then

you can work it into your lifestyle and make the commitment stick

to it

Gregg: What is a typical day for Kate Stewart when it comes to

training and nutrition?

Kate: Get up at 4:00 am and hit the gym for morning cardio

Get home at 6:00 am and get the family showered, fed, lunches

and out the door at 7:00

7:30 to 5:00 pm I’m at my full-time job

5:30 Back to the gym for evening cardio and weight training.

I start my meals at 6:00 am and eat every three hours promptly

until bedtime. (which is usually around 9:30 pm)

My meals consist of lean protein such as egg whites, protein

drinks, chicken breast and fish. Good carbs like brown rice

and yams and lots of green vegetables.

Gregg: What are your future fitness plans?

Kate: I have a very busy 2007 planned. The first stop will be the

Arnold Classic Amateur. Then I plan on the Emerald Cup.

It will depend on how those two competitions go if I go then

on and do Jr. USA or if I do the Orange County and then

pick up some National level competitions in the midsummer.

Maybe Vegas. I plan about 5 or 6 competitions

the next 8 months. It will be a very busy season.

Gregg: Please add anything important that you think I may have

missed Include any images you want as well.

Kate: LOVE YOU!

I want to thank Kate for being so inspiring and motivating

a story If you can’t get motivated to get your own weight training,

cardio and nutrition plan into high gear after reading this,

I’m not sure anything will give you the kick in the ass you need.

Go to the gym!

If you want to see Kate’s before and after photos (Wow!) go to http://www.buildleanmuscle.com/katestewart.html

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