Kat International Fitness

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Kat International Fitness

Hormone health & wellness for high-performing women ready to reclaim their power. Hypothyroidism | PCOS | Postpartum | Perimenopause

AT THE AGE OF 17, I WAS DIAGNOSED WITH HYPOTHYROIDISM

After many tests and numerous visits to the doctor, I was put on a pill which my body rejected. My Endocrinologist suggested to do a radioactive iodine treatment which lowers the thyroid hormone level to its regular production. Unfortunately, that destroyed my thyroid gland, production of the thyroid hormone and turned it into hypothyroidism.

At that point, I was prescribed Synthroid which is a drug that has strong side effects and must be taken for life. MY PERSONAL TRANSFORMATION

After years of struggle, major weight gain, and weighing 183lbs at my heaviest at the age of 29, I decided to take control of my life by setting a goal to compete with the WBFF in the transformation division in July 2018 in NYC. That decision changed my life. I placed 1st in Transformation and 3rd in Bikini. Fast forward to 2019 I competed in the WBFF Orlando show and placed 4th out of 10. Now I have set a new goal to get my WBFF Pro Card. HOW KAT INTERNATIONAL FITNESS BEGAN

I had no idea what I was doing all those years without the gym. The way it has made me feel mentally and emotionally is indescribable. It has instilled discipline in me, it has pushed me to my limits and beyond. It has brought out both physical and mental strength I did not know I had but above all it has allowed me to take back control of my life from hypothyroidism. The most important way it has changed my life is how it’s affecting those around me. The amount of people that have reached out asking for help and guidance with hypothyroidism, weight loss, goals to step on stage or to simply get their confidence back has been overwhelming and so inspiring. That became my calling card for the launch of KAT International Fitness.

06/23/2026

Hot girl walks are part of the wellness plan 💁🏻‍♀️
Coffee with your girlie after? Also part of the wellness plan. ☕️🔥

Because health doesn’t have to be miserable.

It doesn’t have to mean locking yourself in the gym, eating bland chicken, and saying no to every single thing you enjoy.

Sometimes wellness looks like:
10K steps.
Sunshine.
A good sweat.
An iced coffee.
A friend who makes you laugh.
And choosing to move your body before the day gets away from you.

This is what I always tell my Queens: the routine has to fit your real life, or you won’t stick to it.

So yes, take the walk.
Get the coffee.
Have the conversation.
Regulate your nervous system.
Build the habit.
Because consistency doesn’t have to be complicated, it just has to be repeated💖

Tag the bestie you’re taking on a hot girl walk this week 🫶🏼

06/19/2026

Your business cannot outgrow your health❌

And I know my high-performing women need this reminder today…

You are not lazy because you need rest.
You are not falling behind because your body is asking for recovery.
You are not weak because caffeine and willpower are no longer enough.
You are human.

You cannot build the business, career, body, family, impact, and life you want while constantly running on empty.

Burnout is not a badge of honour.
Exhaustion is not discipline.
Skipping meals is not productivity.
Ignoring your body is not ambition.

Real success requires energy.
Clear thinking.
Emotional regulation.
Strong hormones.
Deep sleep.
Proper nutrition.
Boundaries.
Recovery.

Because the goal was never to build a life that looks successful from the outside while you feel completely depleted on the inside.

The goal is to become the woman who has the energy, strength, confidence, and capacity to actually enjoy what she’s building.

So this is your Friday reminder:
Rest is productive.
Recovery is strategic.
Boundaries are powerful.
And taking care of your body is not separate from your success.
It is the foundation of it.

If you’re a high-performing woman who is tired of feeling tired, bloated, burnt out, hormonally off, and like your body is working against you…
Apply to work with me through the link in my bio🦋

06/18/2026

What a beautiful day with Aramark Canada😍

I had the absolute honour of leading a women’s wellness workshop for EMPOWER Canada, one of Aramark Canada’s Employee Resource Groups, and the energy in the room was so special💜

We talked about women’s health, hormones, stress, burnout, energy, leadership, and what it really means to support women beyond just “pushing through.”

When women are supported with the right tools, education, and space to feel seen, everything changes.
Their confidence changes.
Their energy changes.
Their leadership changes.
Their life changes.

Thank you to Aramark Canada and EMPOWER Canada for creating space for such an important conversation and for welcoming me with so much kindness, openness, and warmth💜
The group was so receptive, engaged, and sweet, and they even surprised me with the most beautiful orchid🥹🌸

Grateful for every opportunity to continue bringing women’s wellness into the workplace🙏🏼🦋

06/17/2026

This conversation is so close to my heart because I know what it feels like to struggle with thyroid symptoms and feel like no one truly understands what your body is going through🦋

Hypothyroidism, Hashimoto’s, hyperthyroidism, thyroid imbalances, weight resistance, puffiness, fatigue, brain fog, hair loss, mood changes, inflammation… these symptoms are real, and they impact women every single day.

Yesterday I had the opportunity to share simple swaps, realistic tips, that can support thyroid health, because small changes really can make a big difference when you’re consistent and properly supported💛

Thank you to Breakfast Television for recognizing the importance of raising awareness around thyroid health in Canada and giving me the platform to have this conversation🙏🏼

And to every woman watching this who feels like her body has been working against her:
You are not crazy.
You are not lazy.
Your body is not broken.
Your body is communicating with you.

The right support, education, nutrition, movement, and lifestyle changes can change everything❤️‍🩹

Watch the full segment and share this with a woman who needs to hear this today 🤗

06/16/2026

Just got back from going live on Breakfast Television for Thyroid Awareness Month in Canada 🦋🇨🇦 and my heart is so full🥹

Today was about more than just a TV segment.

It was about raising awareness for every woman who has been told her labs are “normal” while she still feels exhausted, puffy, foggy, cold, inflamed, anxious, depressed, or like her body is working against her.

It was about sharing simple swaps, realistic tips, and the reminder that your thyroid health impacts your metabolism, energy, mood, digestion, hormones, hair, skin, cycle, and so much more.

And most importantly, it was about helping women feel seen.

Because thyroid struggles are real.
Hashimoto’s is real.
Hypothyroidism is real.

And you are not crazy for wanting answers.

A huge thank you to Breakfast Television for recognizing the importance of this conversation and giving me the platform to help raise awareness.

And of course, thank you to my Queen of Glam for the 4AM hair and makeup call, for showing up with me before the sun, and for making sure I felt my absolute best for such an important morning🙏🏼

In case you missed it, the full segment will be posted here tomorrow📺

For now, here’s a little behind-the-scenes from a morning that meant so much to me🦋

If you’ve ever struggled with thyroid symptoms, let this be your reminder: your body is not broken. It’s communicating. And you deserve to be supported, heard, and properly guided ❤️‍🩹

06/15/2026

Tomorrow morning I’ll be LIVE on Breakfast Television at 9:18 AM for Thyroid Awareness Month in Canada🇨🇦

And this one is personal.
After my own 17-year thyroid journey, from hyperthyroidism, radioactive iodine treatment, hypothyroidism, weight struggles, hair loss, fatigue, brain fog, inflammation, and learning how to finally support my body properly, I know how confusing and exhausting this journey can feel.

Especially for women with hypothyroidism and Hashimoto’s who are constantly being told to “just eat less and move more” when their body is asking for something completely different.

Tomorrow, I’ll be sharing simple tips and healthy swaps that can make all the difference when it comes to supporting your thyroid, energy, metabolism, hormones, inflammation, and overall wellness.

Because thyroid health isn’t just about medication.
It’s about nutrition.
It’s about movement.
It’s about stress.
It’s about sleep.
It’s about learning how to work WITH your body instead of constantly fighting against it.

Tune in tomorrow at 9:18 AM on Breakfast Television 📺

And if you’ve ever struggled with thyroid symptoms, Hashimoto’s, fatigue, puffiness, weight resistance, hair loss, brain fog, or feeling like your body is no longer responding…
This segment is for you 🫶🏼

Let’s spread awareness, education, and hope. Because you are not alone, and you are not broken.

See you on TV tomorrow morning ☀️

06/13/2026

Yesterday I had the honour of being a guest speaker for the EWB Summit Fireside Chat on a topic I will never stop speaking about:
Wellness Blueprint for Women in Business: Your Business Can’t Outgrow Your Health.
Because it can’t!

You can have the vision, the ambition, the strategy, the work ethic, the degrees, the business plan, and the big goals…

But if your body is burnt out, your hormones are out of balance, your sleep is suffering, your energy is crashing, and you’re constantly running on survival mode; eventually, everything feels harder.

Your health is not separate from your success.
It is the foundation of it.

To be in a room full of powerful women entrepreneurs, leaders, and women in business having this conversation was incredibly meaningful.

It was also such an honour to share the space with Mayor of Mississauga Carolyn Parrish and Hon. Charmaine A. Williams, Associate Minister of Women’s Social and Economic Opportunity, along with so many incredible speakers and changemakers.

Thank you to the EWB for creating space for conversations that matter. Conversations around women, leadership, entrepreneurship, wellness, sustainability, and the realities of building success without sacrificing ourselves in the process.

This is the future of women in business:
strong, supported, healthy, regulated, energized, and leading from a place of alignment.

Because your business can grow.
Your impact can grow.
Your vision can grow.
But it should never come at the cost of you.

06/05/2026

My weekly self-care ritual 🫶🏼✨
But especially my non-negotiable post-travel reset✈️

One thing about me… after a trip, my body loves to hold onto water. My legs feel heavier, my stomach feels more bloated, my arms get puffier, and with hypothyroidism, I’m already more prone to water retention and inflammation💧

So my Brazilian lymphatic drainage massage with Rose Lima is truly one of my favourite things to do for my body 🫶🏼

It helps support:
✨ lymphatic drainage
✨ reduced water retention
✨ decreased bloating
✨ better circulation
✨ digestion support
✨ inflammation reduction
✨ that lighter, tighter, more sculpted feeling

And I always add on wood sculpting therapy because the results are next level. It helps with circulation, contouring, tension, and gives the body that extra snatched, sculpted look🪃⏳

This is something I genuinely recommend to so many of my clients, especially women dealing with hormonal imbalances, thyroid issues, PMOS, postpartum, perimenopause, puffiness, bloating, inflammation, or that heavy “stuck” feeling in their body

When you combine treatments like this with proper nutrition, strength training, hydration, minerals, steps, sleep, and consistency… the body responds beautifully 😍

I walked out feeling lighter, tighter, less bloated, and so refreshed 🦋
The results are honestly instant and I’m obsessed 💖

06/01/2026

Still trying to find the words🥹✨

To be receiving Canada’s Top Fitness Trainer award, and to be inducted into the Hall of Fame for both 2024 and 2026… on my birthday weekend… is something I will never take for granted 🙏🏼

This award is so much bigger than me 🏆

It represents every woman who decided to choose herself again.
The woman who started over.
The woman who got tired of feeling tired.
The woman who stopped waiting for the “perfect time.”
The woman who is rebuilding her body, her confidence, her health, her energy, and her life.

This is for every single client who trusted me with their journey.
Every check-in.
Every early morning.
Every hard conversation.
Every win.
Every transformation that happened on the inside long before anyone saw it on the outside.

You are the reason I do what I do!

Thank you to my clients, my community, my family, my friends, and every single person who has supported me, believed in me, cheered me on, and been part of this journey.

I am so incredibly grateful🥹🙏🏼✨

This one is for the women choosing themselves again👑

38 is already feeling aligned, elevated, and blessed beyond words 🦋

05/31/2026

Chapter 38 is already feeling magical ✨

Grateful for the memories, the friendships, the love, and every single moment that reminded me how blessed I am 🥹

Thank you my beautiful girls for making it so special 😘🦋

Address

Toronto, ON

Website

http://www.katinternationalwellness.com/

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