Expat Fit Mum

Kara Wutzke

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!

  1. 2025-10-28

    7 Steps to Lose the Muffin Top: Your Comeback

    If you’ve been looking in the mirror and wondering, “How did this happen?”— this is your comeback story.  In this episode, Coach Kara walks you through 7 simple, strategic steps to lose belly fat (without starving, stressing, or doing hours of cardio).  But it’s more than a how-to, it’s a reminder that your energy, confidence, and strength can all come back… and you’re not too far gone. Whether it’s your first try or your fifth, this time we do it smarter, together. Apply for coaching Welcome to Expat Fit Mum! 🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review! Connect with Kara: DM Kara on Instagram Book a FREE Results Strategy Call Watch Kara’s inspirational TEDx talk Grab your copy of Kara’s book Join Kara’s personal email list Start the 30-Day Jump Start plan Follow Kara’s workout videos  Kudos to: Audio Engineer Nicholas Kirby Espinoza

    19 min

  2. 2025-10-14

    The TRUTH about getting lean and toned!

    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. Apply for coaching Welcome to Expat Fit Mum! 🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review! Connect with Kara: DM Kara on Instagram Book a FREE Results Strategy Call Watch Kara’s inspirational TEDx talk Grab your copy of Kara’s book Join Kara’s personal email list Start the 30-Day Jump Start plan Follow Kara’s workout videos  Kudos to: Audio Engineer Nicholas Kirby Espinoza

    11 min

  3. 2025-09-30

    Obsess Less. Win More.

    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! Apply for coaching Welcome to Expat Fit Mum! 🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review! Connect with Kara: DM Kara on Instagram Book a FREE Results Strategy Call Watch Kara’s inspirational TEDx talk Grab your copy of Kara’s book Join Kara’s personal email list Start the 30-Day Jump Start plan Follow Kara’s workout videos  Kudos to: Audio Engineer Nicholas Kirby Espinoza

    6 min

  4. 2025-09-16

    Motivation Is a Lie: Here’s What Actually Works

    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! Apply for coaching Welcome to Expat Fit Mum! 🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review! Connect with Kara: DM Kara on Instagram Book a FREE Results Strategy Call Watch Kara’s inspirational TEDx talk Grab your copy of Kara’s book Join Kara’s personal email list Start the 30-Day Jump Start plan Follow Kara’s workout videos  Kudos to: Audio Engineer Nicholas Kirby Espinoza

    9 min

  5. 2025-09-02

    How to Stop Snacking (Without Willpower)

    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! Apply for coaching Welcome to Expat Fit Mum! 🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review! Connect with Kara: DM Kara on Instagram Book a FREE Results Strategy Call Watch Kara’s inspirational TEDx talk Grab your copy of Kara’s book Join Kara’s personal email list Start the 30-Day Jump Start plan Follow Kara’s workout videos  Kudos to: Audio Engineer Nicholas Kirby Espinoza

    5 min

  6. 2025-08-19

    Control Freak or Protein Queen? Let’s Fix Your Plate

    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 endless tracking), you’ll walk away knowing exactly how to eat for energy, balance, and fat loss. Because you didn’t move abroad to feel drained and stuck in survival mode — you came for more. Let’s build a plate (and a lifestyle) that reflects that. Apply for coaching Welcome to Expat Fit Mum! 🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review! Connect with Kara: DM Kara on Instagram Book a FREE Results Strategy Call Watch Kara’s inspirational TEDx talk Grab your copy of Kara’s book Join Kara’s personal email list Start the 30-Day Jump Start plan Follow Kara’s workout videos  Kudos to: Audio Engineer Nicholas Kirby Espinoza

    13 min

  7. 2025-08-05

    Think You Can’t? You’re Right.

    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 change — even in the chaos of expat motherhood. If you're ready to stop living small and start reclaiming your strength, energy, and purpose — it starts here. Apply for coaching Welcome to Expat Fit Mum! 🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review! Connect with Kara: DM Kara on Instagram Book a FREE Results Strategy Call Watch Kara’s inspirational TEDx talk Grab your copy of Kara’s book Join Kara’s personal email list Start the 30-Day Jump Start plan Follow Kara’s workout videos  Kudos to: Audio Engineer Nicholas Kirby Espinoza

    13 min

  8. 2025-07-29

    Motivation Didn’t Ghost You — Your Strategy Sucks

    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. Apply for coaching Welcome to Expat Fit Mum! 🎧 Hit subscribe and leave a ⭐⭐⭐⭐⭐ review! Connect with Kara: DM Kara on Instagram Book a FREE Results Strategy Call Watch Kara’s inspirational TEDx talk Grab your copy of Kara’s book Join Kara’s personal email list Start the 30-Day Jump Start plan Follow Kara’s workout videos  Kudos to: Audio Engineer Nicholas Kirby Espinoza

    10 min
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Ratings & Reviews

5
out of 5
2 Ratings

About

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!

Information

  • Creator
    Kara Wutzke
  • Years Active
    2023 - 2025
  • Episodes
    37
  • Rating
    Clean
  • Copyright
    © Kara Wutzke
  • Show Website
    Expat Fit Mum