Expat Fit Mum
Life abroad is an adventure—but for expat mums, balancing fitness, family, and well-being can be overwhelming. Expat Fit Mum is the go-to podcast for staying strong and confident while living away from home. Hosted by Kara—coach, author, speaker, twin mum, and cancer survivor—this podcast brings over 25+ years of expertise, helping 9,000+ women lose a combined weight of 100,000 lbs and feel their best without extreme diets or sacrificing family time. From chasing toddlers to adjusting to a new country, XFM helps mums stay fit, balanced, and thriving. Welcome to Expat Fit Mum!
Episodes
Feeling drained, soft, or stuck — even though you’re doing ALL the things? You might be under-muscled.
In this episode, we bust the “bulky” myth and dive into why muscle is your metabolic superpower, especially for women 35+. You’ll learn the signs you’re low on muscle, and exactly how to build it.
This isn’t about six-packs. It’s about strength, energy, and confidence that lasts.
Welcome to Expat F...
Step away from the scale — it’s not telling the whole story.
In this episode, we break down why that number is a terrible measure of progress and what to focus on instead. From strength gains to energy and consistency, I’ll show you how to track real results that actually matter.
If the scale has been messing with your mood, this one’s your permission slip to take your power back.
Let’s go and live the Ultimate YOU!
Waiting to feel motivated often keeps us stuck.
Coach Kara explains why motivation always fades and guides listeners on what to build instead: momentum.
She walks through the Momentum Formula, the exact strategy her clients use to make progress even on their messiest days. The process starts with small, practical actions—like a walk around the block—that create lasting results.
Let’s go and live the Ultimate YOU!
Snacking isn’t about food; it’s about feelings.
In this episode, Coach Kara gets real about emotional eating and teaches the game-changing skill most women overlook: emotional regulation.
She shows listeners how to pause, name what’s really happening, and build a simple toolbox to break the snack-stress cycle for good. No guilt—just real tools for real results.
Let’s go and live the Ultimate YOU!
W...
Let’s be honest — food is the hardest part.
If you’ve ever felt like you’re eating “healthy” but still not seeing results, this episode is going to flip the script.
Kara breaks down the real reasons food feels so hard as a busy expat mum — and gives you simple, practical strategies that actually work. From understanding hidden calories to using the plate method and building high-protein meals that fuel your body (without endl...
If you’ve ever looked in the mirror and barely recognised the woman staring back — this episode is for you.
In this deep and honest chat, Kara walks you through 7 powerful mindset shifts that helped her go from overwhelmed mum to strong, confident woman again — all without waiting for the “perfect time.”
You’ll learn how to rewrite limiting beliefs, reconnect with your identity, and build the structure that supports lasting c...
Think you’re failing because you lack motivation? Think again.
In this episode, we unpack why most mums fall off track—not because they’re lazy—but because their plan doesn’t fit real life. From sick kids to travel chaos, Kara will show you how to ditch the “perfect plan” and create one that works *even on your worst weeks*.
If you’re done starting over every Monday, this one’s for you.
Welcome to Expat Fit Mum!
🎧 ...
Summer’s here, and with it comes BBQs, brunches, and all-day socialising — which can make staying mindful about food feel like an uphill battle. In this episode, we dive into 10 straightforward, real-life habits that keep you energised, satisfied, and sane around food.
Learn why starting your morning with protein sets the tone for the day, how “just a bite” of your kid’s leftovers adds up, and what to do when your partner’s plate is...
Sick of tracking every bite just to feel like you’re doing things “right”?
You’re not the only one. In this episode, we talk about why traditional calorie tracking often backfires for busy expat mums—and what to focus on instead to finally see results.
If logging food feels exhausting, restrictive, or totally unrealistic with your lifestyle, this one’s for you. Ditch the numbers. Keep the progress.
Welcome to...
Living in a new place is hard, especially when it comes to living outside your home country. If you don’t live overseas, you may live away from where you grew up and this will still hit home. Pun intended!
Homesickness, different foods, language barriers, and a busy schedule, with limited family support (where’s Gran when ya need her to babysit?!). This can take a toll on your health and body. Living away from home isn’t always ...
You’re juggling jet lag, kids, and a whole new culture. Fitness can feel like one more impossible task. In this episode, we share the exact place to start when time is tight, life is chaotic, and you’ve already tried “starting over” more times than you can count.
Welcome to Expat Fit Mum!
🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!
Connect with Kara:
Still waiting to feel motivated? Think you need more time or willpower?
Let’s call out the 3 most common lies that keep smart, capable women spinning their wheels, and reveal how to finally break free and move forward, even in the middle of a messy, real life.
Welcome to Expat Fit Mum!
🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!
CONNECT WITH KARA:
Forget what the fitness industry told you. If you think you’re just not motivated enough, you’re missing the real reason you’re stuck.
In this episode, we flip the script on what it actually takes to make progress—and spoiler: it’s not waking up at 5 AM to crush green smoothies and burpees.
Apply for coaching - https://form.jotform.com/241581034812046
Welcome to Expat Fit Mum!
🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review!
<...
Welcome to Expat Fit Mum!
🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ ...
It’s easy to fall off track, and often we don’t even notice it happening.
Many of us get so fixated on the end goal that we overlook the journey itself. I know this might sound contrary to the usual goal-setting advice, including what I’ve said before about “Finding Your WHY!”
But here’s the twist...
If you’re only focused on the end goal—like checking the mirror and not seeing immediate physical changes—it can be disheart...
Your health doesn’t just affect you — it impacts the people who love you most.
Feeling tired and low on energy can hold you back from fully enjoying life and making the most of your time with family.
Ready to feel strong, energized, and live your best active, kid-friendly life? Tune in for coaching support that helps you get healthy, have fun, and stay fit — so you're always ready to play.
Apply for coaching👉 https://...
I thought I could be a full-time mum and run my business full-time as well. Listen in to see how that’s going… ya know, before you laugh at that thought!
It’s all about priorities, so knowing yours should be key. Then implementing your wants can be done!
It’s all about balance… ish.
Ready to feel strong, energized, and live your best active, kid-friendly life? Tune in for coaching support that helps you get healthy, have f...
In the lead-up to doing IVF, getting pregnant, and 38 weeks of baking the boys (lol that sounds weird, but I’m rolling with it), I managed to gain 5 kilos. That’s 11 pounds. Argh!
I was beating myself up for the longest time about this. How did I allow myself to gain so much body fat? I’m a coach; I should know better!
But the thing is, there are a lot of factors to weight gain (and losing it). It’s not so black and white.
If you’ve g...
For years (since 1999), I’ve been training mums around the world on how to get healthy, fit, and regain their pre-baby bodies. And it’s been amazing!
But, I always felt a little bit like a fraud. Not because I didn’t believe I could get them in shape, but because I never had babies!
Now that I have newborn baby boys, I know what it’s like to be...
- too busy,
- too tired,
- too exhausted,
- too worried,
- too much mum guilt,
and all the ot...
Meet our guest, Annie Wright! As a swim coach, mother of three, and wife, Annie knows firsthand the challenges of juggling a busy life while trying to prioritise self-care.
Annie reflects on her journey since joining my personal coaching program, sharing her biggest wins and battles she’s overcome.
She talks about past struggles with weight gain, body confidence, injuries, and self-doubt, along with failed attempts at various...
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