She Lost 150 Pounds Without a Fad Diet | Kate Toms
In Episode 2 of The Weight of Change, host Carrie Zatelli sits down with fitness coach and studio owner Kate Toms to talk about what sustainable transformation really looks like. Nearly a decade ago, Kate weighed close to 300 pounds and was struggling with everyday activities. After seeing a photo of herself at a friend’s wedding, she knew something needed to change. But instead of turning to another crash diet or quick fix, Kate began rebuilding her lifestyle through small, consistent choices. Over the next 18 months, she lost more than 150 pounds and eventually turned her own experience into a career helping other women build strength, confidence and healthier routines. Carrie and Kate talk about why motivation can only take you so far, how discipline and routine make healthy choices easier, and why getting started doesn’t mean changing everything overnight. Kate shares some of the simple habits that helped her begin, from drinking more water and walking on the treadmill to simplifying meals and learning how to understand nutrition labels. They also explore the importance of strength training for women at every stage of life, overcoming gym intimidation, finding a supportive fitness community and letting go of the idea that every workout needs to be perfect. Resources: WOC Instagram: @weightofchange EverFit Instagram: @everfitmedical EverFit website: www.everfitmedical.com Find Kate Toms on: Instagram: @kateltoms.fit Website: www.kltfit.ca In this episode: 00:00 – Welcome to The Weight of Change 00:24 – Meet fitness coach Kate Toms 00:46 – Kate’s journey from nearly 300 pounds 01:18 – The photo that became her turning point 01:54 – Leaving crash diets behind 02:50 – The emotional side of weight gain 03:55 – Learning to prioritize herself 05:09 – The difficult first step toward change 06:15 – Why simply showing up matters 06:39 – Making conscious choices every day 07:42 – Why this transformation finally lasted 09:02 – Small habits that create lasting change 10:25 – Simplifying food and nutrition 12:04 – Building sustainable habits over time 13:02 – Putting healthy routines on “autopilot” 13:56 – Becoming a morning workout person 15:39 – Building a fitness community for women 17:14 – Why community can matter as much as the workout 18:21 – Why moms shouldn’t feel guilty prioritizing themselves 19:22 – Your workout doesn’t have to be 100% 20:08 – Strength training through different stages of life 21:27 – Overcoming gym intimidation 22:36 – Where beginners can start in the gym 24:20 – Fitness options outside the gym 26:08 – The habit Kate protects most 27:27 – Why carbs aren’t the enemy 29:27 – Learning how to read nutrition labels 31:49 – When Kate began to feel like herself again 33:05 – How transformation changed her confidence 35:11 – Why your transformation shouldn’t look like anyone else’s 37:08 – Watching confidence grow in other women 38:42 – How getting healthier can change your whole life 40:17 – Stop waiting for the perfect time 41:05 – Kate’s advice for the woman who wants to start 41:29 – Why forgiveness may come before transformation 43:07 – Where to find Kate Toms 44:42 – Closing thoughts
Diane shares the personal journey that took her from corporate life in Canada to building a career rooted in wellness, spirituality and helping others reconnect with themselves. Along the way, she opens up about navigating health challenges, stress, emotional wellness, relationships and the difficult realization that sometimes creating a healthier life means changing more than what you eat or how you exercise. Together, Carrie and Diane explore why wellness goes far beyond the number on the scale. They discuss the connection between mental, emotional and physical health, the importance of putting yourself back on your own priority list, and why there is no single wellness routine that works for everyone. Diane also shares practical ways to begin making a change, from moving your body and prioritizing sleep to examining your environment, relationships and the people you surround yourself with. This conversation is a reminder that wherever you are starting from, meaningful change can begin with small decisions made today. Tune in to The Weight of Change's very first episode now!