ExpatFitLife

Alright, so there are a gazillion things you could do to make sure you have a really good training session… But for now, I want to focus on these 5 important tips that prime you for training, prevent injury, and get more done in less time. No one wants to spend 2 hours in the gym every day… Okay, well I do, but that's different. So… If you want to know how to make your workout super EFFECTIVE, listen up buttercup and use these 5 tips! Enjoy the show, Coach Kara and her Faithful Sidekick Criggy Follow us on Instagram: @kara.wutzke @ChristieK2Fit Check out the Key to Fitness Transformation TEDx Talk: https://youtu.be/QkHXwg2PcfA Join our private Facebook group to get more K2Fit tips and coaching! https://www.facebook.com/groups/K2Fit For Personal Coaching 1:1 with us, check out www.k2fit365.com and book your free 15–minute strategy call Kudos shout outs: Host: Kara Wutzke Producer and Mini Host: Christie Kable Audio Engineer: Nicholas Kirby Espinoza

Special guest Jazmin Greenhill joins us today to discuss Expat Kid Life. Including working out on holidays, goals and dreams. PLUS, how YOU can create healthy habits for you and your kids. No kids? That's cool, you still need this episode for your holiday balance. And that Jaz kid is kinda funny too! Have a listen and enjoy the show, Coach Kara and her Faithful Sidekick Criggy Follow us on Instagram: @kara.wutzke @ChristieK2Fit Check out the Key to Fitness Transformation TEDx Talk: https://youtu.be/QkHXwg2PcfA Join our private Facebook group to get more K2Fit tips and coaching! https://www.facebook.com/groups/K2Fit For Personal Coaching 1:1 with us, check out www.k2fit365.com and book your free 15–minute strategy call Kudos shout-outs: Host: Kara Wutzke Producer and Mini Host: Christie Kable Audio Engineer: Nicholas Kirby

At 72 years old, Donna is a champion in the K2Fit Challenge and living her best and fittest life! Donna only started weight training at 49 years old… Coach Kara was Donna's personal trainer before the K2Fit Challenge existed. During that time reaching back into the early 2000s, Donna credits Coach Kara with helping her get on a regular program that benefited her fitness level. “K2Fit has revolutionised the whole concept of personal training,” Donna explained. Most of us probably think in-person is always better, but Donna had tried both and preferred the new flipped method of meeting with Coach Kara. She believed it was more holistic than the one-to-one in-person training sessions. “When I joined my first K2Fit Challenge, I thought it was so cool to come full circle. Here I was back in Guangzhou and working with Kara again, but this time it was so much better. I had a dietary goal (learn how to eat clean and stick with it), a weight goal (lose 15 pounds and keep it off) and a fitness goal (build muscle, lose fat, increase stamina).” Check out her amazing story and start your own fitness journey today! Enjoy the show, Coach Kara and her Faithful Sidekick Criggy Follow us on Instagram: @kara.wutzke @ChristieK2Fit Check out the Key to Fitness Transformation TEDx Talk: https://youtu.be/QkHXwg2PcfA Join our private Facebook group to get more K2Fit tips and coaching! https://www.facebook.com/groups/K2Fit For Personal Coaching 1:1 with us, check out www.k2fit365.com and book your free 15–minute strategy call Kudos shout-outs: Host: Kara Wutzke Producer and Mini Host: Christie Kable Audio Engineer: Nicholas Kirby Espinoza

Misty lost 77 pounds, changed her life and kept it off since! She made the decision to take her power and live her healthiest and fittest life. Now she's a health and wellness coach inspiring others to do the same! Misty had tried to lose weight before. But like many people, she had set the bar way too high at first and expected too much of herself all at once. Until she set the simple steps and changed her life. For the long term! With the steps we talk about in this episode, you can learn how to lose weight and avoid the pitfalls and traps that many do when trying to overhaul your life. Utilise these steps and you'll be set and on your way to your own Ultimate YOU! Enjoy the show, Coach Kara and her Faithful Sidekick Criggy Follow us on Instagram: @kara.wutzke @ChristieK2Fit Check out the Key to Fitness Transformation TEDx Talk: https://youtu.be/QkHXwg2PcfA Join our private Facebook group to get more K2Fit tips and coaching! https://www.facebook.com/groups/K2Fit For Personal Coaching 1:1 with us, check out www.k2fit365.com and book your free 15–minute strategy call Kudos shout outs: Host: Kara Wutzke Producer and Mini Host: Christie Kable Audio Engineer: Nicholas Kirby Espinoza

“He was good, give him a treat.” “Don't worry, they're just kids, they'll burn it off.” Common phrases you've probably heard or used. But what happens when we create these behaviours and habits in our kids and how does that affect them for life? Find out here! Enjoy the show, Coach Kara and her Faithful Sidekick Criggy Join our private Facebook group to get more K2Fit tips and coaching! https://www.facebook.com/groups/K2Fit Follow us on Instagram: @kara.wutzke @ChristieK2Fit Check out the Key to Fitness Transformation TEDx Talk: https://youtu.be/QkHXwg2PcfA For Personal Coaching 1:1 with us, check out www.k2fit365.com and book your free 15–minute strategy call Kudos shout outs: Host: Kara Wutzke Producer and Mini Host: Christie Kable Audio Engineer: Nicholas Kirby Espinoza

Life from China, to the UK and now to Indonesia, our Expat Fit Kid talks about sports, schools, and training in the gym. He may call out for help a few times, just ignore that bit and enjoy the banter. Thanks to our special guest Kable for joining! Coach Kara and her Faithful Sidekick Criggy Follow us on Instagram: @kara.wutzke @ChristieK2Fit Check out the Key to Fitness Transformation TEDx Talk: https://youtu.be/QkHXwg2PcfA Join our private Facebook group to get more K2Fit tips and coaching! https://www.facebook.com/groups/K2Fit For Personal Coaching 1:1 with us, check out www.k2fit365.com and book your free 15–minute strategy call Kudos shout outs: Host: Kara Wutzke Producer and Mini Host: Christie Kable Audio Engineer: Nicholas Kirby Espinoza

It's our 10th year of online coaching and after 20 years of coaching, I'm finally releasing my first book YAY! I became a coach to help impact the lives of people around me, to help them feel good, feel confident, and feel amazing in their bodies. After coaching 1:1 personal training, then bootcamps, we started the K2Fit Challenge and now we can impact 100's, if not, thousands of people at one time! Which is why I wrote this book. And giving it away for FREEEEEEEE. Want an ever bigger edge and way to hit your goals?… Well joining www.k2fitchallenge.com gives you an advantage. You get community support and K2Fit Coaches and Captains to help you day-to-day! We want to help as many people as possible to be the ultimate them. Which is why the book is free. Get ready, it's coming! Click the link and get on the list so you're first to get it https://mailchi.mp/k2fit/k2fitfirstbook. Coach Kara and her Faithful Sidekick Criggy Follow us on Instagram: @kara.wutzke @ChristieK2Fit Check out the Key to Fitness Transformation TEDx Talk: https://youtu.be/QkHXwg2PcfA Join our private Facebook group to get more K2Fit tips and coaching! https://www.facebook.com/groups/K2Fit For Personal Coaching 1:1 with us, check out www.k2fit365.com and book your free 15–minute strategy call Kudos shout outs: Host: Kara Wutzke Producer and Mini Host: Christie Kable Audio Engineer: Nicholas Kirby Espinoza

For $100 off your next K2Fit Challenge, go to www.k2fitchallenge.com and use Promo Code: K2Fit100 There's so much confusion about “burning” body fat and what it means for the body. Is it a thing? What is the difference between excess body fat and losing weight? Want to look and feel your best? Get to know your body using these tools to guide you and check your progress. Coach Kara and her Faithful Sidekick Criggy Follow us on instagram: @kara.wutzke @ChristieK2Fit Check out the Key to Fitness Transformation TEDx Talk: https://youtu.be/QkHXwg2PcfA Join our private Facebook group to get more K2Fit tips and coaching! https://www.facebook.com/groups/K2Fit For Personal Coaching 1:1 with us, check out www.k2fit365.com and book your free 15–minute strategy call Kudos shout outs: Host: Kara Wutzke Producer and Mini Host: Christie Kable Audio Engineer: Nicholas Kirby Espinoza

We have some super exciting news… but you have to listen in to get it! In this episode we talk about achieving goals through reflection. Are you acknowledging your “wins” in your fitness journey? What does that look like… Is it the scale? Is it the mirror? Or is it way more than what you just see? K2Fit365 Personal Coaching. Do you have the right plan for you? Don't forget to join our private Facebook group to get more K2Fit tips and coaching! https://www.facebook.com/groups/K2Fit With over 20 years coaching, 6000+ people transformed and over 70,000 lbs lost, Coach Kara and the K2Fit Challenge know how to get YOU results. Please check us out and rate us - 5 stars! ⭐⭐⭐⭐⭐ We hope you enjoy it! Coach Kara and her Faithful Sidekick Criggy Instagram: kara.wutzke TEDx Talk: https://youtu.be/QkHXwg2PcfA YouTube: KaraWutzke WeChat: Wutzke Facebook: https://www.facebook.com/groups/K2Fit Twitter: KaraWutzke WeChat Official Account: K2FitChallenge Web: www.k2fit365.com Kudos shout outs: Host: Kara Wutzke Mini Host: Christie Kable Audio Engineer: Nicholas Kirby Espinoza

In this episode we recap the last year and what the heck went down. Why we went AWOL… Where we went… How we are… Who took the cookie from the cookie jar… Oh and some fitness stuff! BOOM! We're doin it! We are back, baby!! Don't forget to join our private Facebook group to get more K2Fit tips and coaching! https://www.facebook.com/groups/K2Fit With over 20 years of coaching, 6000+ people transformed and over 70,000 lbs lost, Coach Kara and the K2Fit Challenge know how to get YOU results. Please check us out and rate us - 5 stars! ⭐️⭐️⭐️⭐️⭐️ We hope you enjoy! Coach Kara and her Faithful Sidekick Criggy Instagram: kara.wutzke TEDx Talk: https://youtu.be/QkHXwg2PcfA YouTube: KaraWutzke WeChat: Wutzke Facebook: https://www.facebook.com/groups/K2Fit Twitter: KaraWutzke WeChat Official Account: K2FitChallenge Web: www.k2fit365.com Kudos shout outs: Host: Kara Wutzke Mini Host: Christie Kable Audio Engineer: Nicholas Kirby Espinoza

Listen to this episode for more tips on how to structure your workouts. How do you get the BEST results from training? You'll find out! PLUS, we are giving away the K2Fit 10-week Ultimate YOU Challenge for FREE! It's easy to win and you get fit at the same time. Do our fitness game that we mention in this episode, send us your comments on HOW many you did and we will enter you in the draw. Send us a selfie or tag us on social media @kara.wutzke and you get TWO entries for the draw! We look forward to hearing from you! Don't forget to join our private Facebook group to get 8-days FREE of K2Fit workouts and coaching! https://www.facebook.com/groups/K2Fit With over 20 years of coaching, 6000+ people transformed and over 70,000 lbs lost, Coach Kara and the K2Fit Challenge know how to get YOU results. Instagram: kara.wutzke TEDx Talk: https://youtu.be/QkHXwg2PcfA YouTube: KaraWutzke WeChat: Wutzke Facebook: kara.wutzke.1 Twitter: KaraWutzke WeChat Official account: K2FitChallenge Web: www.k2fit.com Kudos to: Host Kara Wutzke Co-Host Christie Kable Audio Engineer Nicholas Kirby

Often debated that machines at the gym are not useful and we should only do bodyweight and functional training, in this episode we discuss the benefits of each and which one could best help you in your training. Our goal is to give you the options, helping you maximize your training and ultimately getting you results. Want to get lean? Want to lose weight? Want to feel better in your clothes? Listen in and get ready to TRANSFORM. You will also find out what a Yakson is. Trust us, it's pretty important info. (Disclaimer: A reminder that our podcast if filled with Dad jokes inspired by both our dad's dorky senses of humour. We really have no control of them and we thank our dads for this “gift” of ridiculously “hilarious” jokes). With over 20 years coaching, 6000+ people transformed and over 70,000 lbs lost, Coach Kara and the K2Fit Challenge know how to get YOU results. Don't forget to check out Kara's MUST WATCH TEDx Talk. Check it out here! TEDx Talk: https://youtu.be/QkHXwg2PcfA Instagram: kara.wutzke TEDx Talk: https://youtu.be/QkHXwg2PcfA YouTube: KaraWutzke WeChat: Wutzke Facebook: kara.wutzke Twitter: KaraWutzke WeChat Official Account: K2FitChallenge Web: www.k2fit.com Kudos to: Host Kara Wutzke Co-Host Christie Kable Audio Engineer Nicholas Kirby

When it comes to fitness, the word that often comes to mind is "self-discipline". The word "self-discipline" seems to be equated with perseverance, patience and rigour, and often conjures up images of clenched teeth and painful expressions. But is it possible to be happy in fitness, and does self-discipline have to be very hard on yourself? When starting your fitness journey and being able to hit your goals, there is a KEY ingredient that is often missed out on - leading to fitness “failure”. Kara's TEDx Talk has been released and it's a MUST WATCH. Check it out here! TEDx Talk: https://youtu.be/QkHXwg2PcfA Find out what the KEY is so you can make sure to hit your own goals successfully. We also talk about other BIG news and events in this new year (lunar, that is) episode! Remember to subscribe and rate us 5 stars ⭐️⭐️⭐️⭐️⭐️! Chat again soon, Coach Kara and her Faithful Sidekick Criggy Expat adventures+free diet & exercise tips, plus the occasional dad joke=ExpatFitLife. Join Coach Kara Wutzke, her faithful sidekick, Christie Kable as they share how you can live your healthiest, fittest life as an expat. With more than 30+ years of expat living and helping their community lose more than 70,000 lbs, new and seasoned expats will find each episode entertaining, encouraging, and educational. In ExpatFitLife, they talk about how to be your fittest self, juggle family life and create foods that everyone will love, all while (most importantly!) making silly banter with classic dad jokes thrown in for good measure. This podcast is for all expats who want to live their healthiest life! Instagram: kara.wutzke TEDx Talk: https://youtu.be/QkHXwg2PcfA YouTube: KaraWutzke WeChat: Wutzke Facebook: kara.wutzke.1 Twitter: KaraWutzke WeChat Official Account: K2FitChallenge Web: www.k2fit.com Kudos to: Co-Host Christie Kable Audio Engineer Nicholas Kirby

As a former natural bodybuilder, I know EXACTLY what it takes to transform the body to have 6 pack abs and muscles popping everywhere. Is it worth it? Find out how and decide what your own personal goals are. Remember to subscribe and rate us 5 stars ⭐️⭐️⭐️⭐️⭐️ ! Chat again soon, Coach Kara and her Faithful Sidekick Criggy Instagram: kara.wutzke WeChat Official Account: K2FitChallenge Web: www.k2fit.com YouTube: KaraWutzke Kudos to: Co-Host Christie Kable Audio Engineer Nicholas Kirby

In this episode, we talk about the mindset of using fitness trackers and how it can benefit you in hitting your goals. We also find out why Christie stays up at night chasing her mate Aaron in Australia. We touch on which style of fitness class burns more calories - Bootcamp, AquaFit or Yoga? Our fitness retreat had all 3, and the answer may surprise you! We hope you enjoy our friendly banter and it puts a smile on your face.

It's holiday time and it's time to binge! Woohoooooo! Wait, what??? In this episode, we talk about how to balance the next few weeks of holiday goodness. As a junk food lover myself, I know the struggles of wanting to eat everything in sight, but NOT put on 10 lbs in 2 weeks! Listen and find out how. Also, we delve into the mind of my sidekick Criggy and why her dream is to be an Ayi (a housekeeper). Get your FREE fitness program with the K2Fit Challenge, go to https://linktr.ee/K2Fit and get 14-days FREE coaching and programming! Please check us out and rate us - 5 stars! ⭐️⭐️⭐️⭐️⭐️ We hope you enjoy! Coach Kara and her Faithful Sidekick Criggy Instagram: kara.wutzke WeChat Official Account: K2FitChallenge Web: www.k2fit.com YouTube: KaraWutzke Kudos to: Co-Host Christie Kable Audio Engineer Nicholas Kirby

If you love yoga, you'll love Slöga! If you love weight training, you'll love K2Fit programs! Now we've added Slöga to our K2Fit training to get the balance of both. Not sure what Slöga is?? Don't worry, we made it up. Join us with our special guest Elisabeth Welander to find out what it is and why we feel it's a great addition to your weight training regimen. Try Slöga by going to the links below! Follow us for extras, including fitness videos, tips, anecdotes, a day in the life, and fitness information @: Instagram: kara.wutzke WeChat: Wutzke WeChat Official account: K2FitChallenge www.k2fit.com 10 min laying down morning Slöga stretch https://youtu.be/Uisp3vt-Gu8 10 min sitting up morning Slöga stretch https://youtu.be/7GnEQS6JMjs 10 minutes morning Slöga flow https://youtu.be/DEfSM6CThLI What is Slöga? https://youtu.be/ceCRi91HoDA

Is being fit important for teenagers? In this episode, Marlie Greenhill talks about international education, how to keep fit after high school, and how different countries can feel like home. Have an expat kid? This is an insight to how they may think and feel. Living overseas can be hard, but of course, it's what you make of it! After helping 6000 people transform their bodies and life through the K2Fit Challenge, we know what it takes to get results and that includes family life and balancing all that goes with it. Join us and listen to Marlie's experiences overseas and how she plans to stay fit now that school is over. Oh yeah, and who her favourite mum is... let's see who she picks!

After helping 6000 people transform their bodies through the K2Fit Challenge, we know what it takes to get results. In this episode, we talk about 3 key tips and how to implement them into your life to make sure that your fitness journey is the most successful possible.

Why listen? Well... here in episode 1, we give you a taste of who Coach Kara is (that's me!) and why my sidekick Criggy hangs on for the ride. Spend a few minutes listening to our banter as we get revved up for what's about to come! ExpatFitLife is all about YOU! ExpatFitLife is here to give you the solutions you need for living your healthiest, happiest life while outside your passport country. As expats, Kara and Christie know all the joys and excitement as well as the trials and tribulations that come with living abroad. With a combined 30+ years living the expat life, they've experienced the highest of the highs and the lowest of the lows. Expat adventures+free diet & exercise tips, plus the occasional dad joke=ExpatFitLife. Join Coach Kara Wutzke, her faithful sidekick, Christie Kable as they share how you can live your healthiest, fittest life as an expat. With more than 30+ years of expat living and helping their community lose more than 70,000 lbs, new and seasoned expats will find each episode entertaining, encouraging, and educational. In ExpatFitLife, they talk about how to be your fittest self, juggle family life and create foods that everyone will love, all while (most importantly!) making silly banter with classic dad jokes thrown in for good measure. This podcast is for all expats who want to live their healthiest life!