Karen has been part of RFT for over six years, completed more than 1,200 training sessions, trained consistently through pregnancy, and is now navigating the reality of returning to training postpartum — not to “bounce back,” but to step into a new version of herself.

This conversation is honest, emotional, and refreshing.

We talk about:

• Why the idea of “bouncing back” after birth is damaging

• The mental and emotional shifts that happen postpartum

• How strength training supported Karen through pregnancy and recovery

• Letting go of old routines and learning patience with your body

• Mum guilt, self-care, and choosing yourself without shame

• Using movement as medicine for mental health

• How community and accountability make all the difference

This episode is for anyone who:

• Feels pressure to return to who they were

• Is learning to love their body in a new season

• Wants strength without punishment or extremes

• Needs permission to take things slowly and still move forward

Karen’s story is a reminder that strength isn’t about rushing the process — it’s about staying connected to yourself through every phase of life.

In this episode, Mitch and Vicky break down the real science behind how your body burns energy — so you can stop guessing and start working smarter.

You’ll learn: 🔥 What your BMR (Basal Metabolic Rate) really means 🚶‍♀️ Why your daily movement (NEAT) makes or breaks your results 💪 How to calculate your TDEE — and what to do with it 🥦 Why “eating less” isn’t always the answer ⚡ How to fuel your training, recovery, and results like a pro

If you’re a busy professional trying to juggle work, family, and fitness — this episode will help you finally understand what your body needs to perform at its best.

In this episode of Real Talk, Vicky and Mitch dive deep into the often-missed phase of every fat loss journey: maintenance. You’ll learn:

• How to transition out of a calorie deficit without gaining the weight back

• What your “new maintenance” calories actually look like

• Why your metabolism adapts — and how to rebuild it

• The role of muscle in long-term fat loss

• How to mentally reset, refuel, and perform better post-diet

Vicky also shares her personal postpartum story — losing 17.5kg and keeping it off for 5 years — and the exact mindset and habits that made it sustainable.

This is the conversation every woman (and man) needs to hear before starting another diet. Because fat loss isn’t the finish line — it’s just the beginning.

🎧 Tune in now and learn how to maintain your results for life.

We share the highs, the heartbreaks, and the pivotal turning points that shaped not just our business, but who we are as people, parents, and leaders. From losing a staff member in a tragic accident, to raising our son, to building a multi-million-dollar business while staying true to our values — this is our unfiltered story.

This episode sets the tone for what Keeping It Real is all about: raw conversations, deep truths, and practical wisdom for anyone who wants to get stronger, live with purpose, and create a life that feels real and aligned.

If you’ve ever wondered what it really takes to build something that lasts — through pressure, doubt, and growth — you’ll feel right at home here.

✨ Welcome to the movement. It starts here.

This is the question we get all the time — and in this episode of Keeping It Real, we unpack the truth.

Vicky & Mitch share why the old ‘more is better’ fitness model is broken — and how it’s driving women and parents into cycles of fatigue, stress, and stubborn fat gain. Instead, we explore the “Less Is More” principle that has helped hundreds of our clients drop fat, build strength, and feel more energized — all while juggling busy careers and families.

You’ll learn:

• Why your body doesn’t need more cardio or less food — and what it really responds to.

• The StrongHER Formula for fat loss after 30 (yes, hormones and cortisol matter).

• How to structure strength sessions + nervous system resets to get more done in less time.

• Practical ways to maintain energy and avoid burnout when life feels full.

• The mindset shift that frees you from the “all or nothing” trap.

This is a conversation for anyone who’s tired of starting over, exhausted from doing “everything right,” and ready for a smarter, more sustainable approach.

Because when you learn to work with your body, not against it — you get your energy, strength, and freedom back.