Motivation is flaky, but discipline is what makes results stick. In this episode of Smoke Show, I’m sharing how to shift from chasing motivation to building real discipline for women who want confidence, strength, and consistency that actually last. You’ll learn how to create self-discipline that feels empowering, not restrictive, with simple non-negotiables and systems that keep you showing up even when motivation disappears. This is confidence through fitness, structure over chaos, and devotion over moods. Discipline isn’t punishment, it’s power.
Chapters
(00:00) Introduction
(02:09) Motivation vs Discipline
(05:34) Why Discipline Is Magnetic And Sexy
(07:03) How Disciplined Women Eliminate Decision Fatigue
(08:56) Building Systems That Make Discipline Feel Good
(11:26) Tying Habits To Identity
(12:43) Consistency Over Perfection Discipline As Practice
What’s one non-negotiable you’re committing to this week? Drop it in the comments so we can hold you accountable.
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
You don’t need anyone’s permission to win, not your partner’s, not your friends’, not society’s. In this episode of Smoke Show I’m breaking down why too many women stall their growth waiting for approval, and how to flip the script by asking for support instead. I’ll show you how to handle the attraction gap when you level up, how to use power statements that shut down excuses, and how to deal with resistance without losing your momentum. Your health is not up for negotiation; the only permission you need is your own.
Chapters
(00:00) Introduction
(02:06) Loving Accountability And My Husband’s Wake Up
(04:14) When Growth Creates A Gap Have The Hard Talk
(05:48) Give Yourself Permission To Win
(13:04) Ask For Support Not Permission Use This Script
(15:33) Protect Your Energy through Real Resistance
(17:48) Finally Claim Your Health
What conversation are you committed to having this week, with yourself or with your partner, to ask for support not permission? Drop it in the comments and let’s map your next move together.
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Aging powerfully is possible at any age. In this episode of Smoke Show, I sit down with my longtime friend and client Wendy Beeler to show women over 40 and 50 how to thrive, stay strong, and live unapologetically.
Wendy shares her journey from lifelong athlete to battling autoimmune diseases like Graves’ and thyroid eye disease, and how she refused to let illness or age define her. We talk about how health fuels confidence, why self-care is not selfish, and how communities help women reject excuses and embrace strength. This is not about looking young, it’s about feeling vital, powerful, and supported.
Chapters
(00:00) Introduction
(01:25) Wendy’s Journey Facing Autoimmune Disease
(04:31) Choosing Control Over Excuses At Any Age
(07:42) Community Support As A Catalyst For Women
(11:08) How Health Transformed Wendy’s Career
(14:55) Redefining Aging Vitality
(18:26) Overcoming Guilt And Giving Yourself Permission
(23:33) Closing Advice For Women Aging Boldly
If you could give your younger self one piece of advice about aging and health, what would it be? Tell me in the comments, your wisdom matters.
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Connect with Wendy on Instagram: https://www.instagram.com/wendybee431
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Are you over 35 and doing everything “right” but still not seeing results? In this episode I break down why the calorie math doesn’t tell the whole story, how stress and a dysregulated nervous system fuel stubborn belly fat, and why random workouts lead to random results. I’ll show you how to flip punishment into empowerment, and build a plan that fits your life. Your body isn’t broken, you just need the right strategy.
Chapters
(00:00) Introduction
(00:46) How The Fitness Industry Keeps Women Stuck
(03:17) Stress Nervous System And Midsection Fat
(05:59) Why Calories In Calories Out Doesn’t Work Alone
(08:23) Random Workouts Lead To Random Results
(12:32) Shifting From Punishment To Empowerment
(14:38) Stop Following Advice That Doesn’t Fit Your Life
What’s the biggest mistake you’ve made in your fitness journey that you’d warn another woman to avoid? Share it in the comments, your story could help someone else.
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
It's time to stop holding back your wins to keep the peace. In this episode I’m going over why achievement can feel lonely, why critics are proof you’re on the right path, and how to stop apologizing for your ambition. You’ll learn how to handle negativity without dimming your light, use visibility as power instead of fear, and find the right women who will celebrate your wins. This is your permission to stop playing small and take up the space you’ve earned.
Chapters
(00:00) Introduction
(01:31) Criticism As Proof You’re Making An Impact
(03:42) Projection And Negativity Are Not About You
(06:00) How To Handle Criticism Without Shrinking
(07:54) Visibility Attracts Both Critics And Supporters
(09:46) Finding Your True Tribe
(11:42) Why Being Unapologetic Is The Cost Of Impact
What’s one tip you can share that keeps you shining even when the critics get loud? Drop it in the comments so we can grow together.
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
You asked, I answered. In this Q & A episode I’m diving into the real questions high performing women are asking, how to juggle fitness, nutrition, and business without burning out, how to keep your skin youthful while losing fat, how to balance family and personal goals without feeling drained, and how to know if your relationships are helping you grow or keeping you small. These are the conversations we all need to be having, and I’m giving you straight, no BS answers to help you build the strongest, fittest, hottest version of you.
Chapters
(00:00) Introduction
(01:21) How Do You Tie Together Fitness Nutrition And Business?
(05:27) How Do You Keep Your Skin Youthful During Fat Loss?
(09:15) How Do You Balance Family Personal And Work Life?
(13:56) How Do You Know When A Relationship Is Keeping You Small?
What’s one question you’ve always wanted answered about your body, training, or lifestyle? Drop it in the comments for the next Q and A.
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Most women don’t realize it, but your health is costing you more than you think. In this episode, I’m showing you how discipline in the gym builds discipline in your business, why confidence from fitness changes the way people see you, and how research proves that your body is actually part of your bottom line. This isn’t about vanity, it’s about power. When you show up strong, you get treated like you’re strong, and that changes everything from your paycheck to your opportunities.
Chapters
(00:00) Introduction
(02:09) Discipline in the Gym Mirrors Discipline in Business
(03:31) Confidence, Self-Esteem & Workplace Success
(05:42) Why Appearance Shapes Professional Perception
(09:51) The Success Feedback Loop Explained
(11:25) Treating Your Body as a Business Asset
What is the biggest way your fitness discipline has shown up in your career or business? Let me know in the comments.
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
I know so many of you are succeeding in the gym, in business, and in life, but still feel guilty sharing your wins. That stops here. In this episode, I’m breaking down where that guilt comes from, why women are taught to shrink their success, and how it shows up in the way we talk about ourselves. I’ll walk you through a simple playbook to flip the script: recognize the conditioning, name your wins, and share them with confidence. It’s time to take up space and show other women what’s possible.
Chapters
(00:00) Introduction
(02:04) Why High-Performing Women Feel Guilty About Success
(04:10) The Conditioning That Teaches Women to Shrink
(06:00) The Problem With Playing Small
(07:42) Real-World Examples
(12:56) Visibility, Boundaries & Leadership as a Ripple Effect
(13:42) Four Steps to Break the Guilt Loop
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
The secret to lasting energy, confidence, and a lean body isn’t another diet, it’s more muscle. It keeps your metabolism firing, your hormones balanced, your energy high, and your confidence unshakable. In this episode, I’m breaking down why under-eating and overdoing cardio are sabotaging your results, how strength training improves everything from your sleep to your intimate wellness, and why the “bulky” myth needs to die. I’ll show you what to track beyond the scale so you can finally see and feel lasting change.
Chapters
(00:00) Introduction
(02:30) The Real Fountain of Youth
(05:45) Why Under-Eating Slows You Down
(09:20) Hormones, Libido & Confidence
(13:15) Dismissing the “Bulky” Myth
(15:40) What to Track Beyond the Scale
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities:https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Today, I’m joined by someone incredibly special; my husband Dustin, and in this episode we explore what it really takes to grow in sync. We dive into fitness, finances, family, and how personal growth became the foundation for transforming our marriage. We also unpack the common traps high performers face and why investing in your health might be the most radical thing you can do for your relationship. If you’ve ever felt like you’re outpacing your partner or unsure how to grow without growing apart, this is your episode.
Chapters
(00:00) Introduction
(03:45) From Marriage to Mentorship
(07:30) How We Finally Took Control of Our Health
(11:15) Why Most Couples Stay Stuck
(15:00) What Happens When You Both Level Up
(18:45) Fitness, Energy, and Confidence as Currency
(24:30) Parenting and Leading by Example
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
I used to say yes to everything, and it left me exhausted and out of alignment. In this episode, I’m sharing how I broke free from people-pleasing, and how I learned to say no without guilt (even to family). From business boundaries to screen time habits, I’m breaking down the exact shifts that helped me protect my energy, my focus, and my self-worth.
Chapters
(00:00) Introduction
(01:48) Why Is It Difficult To Set Boundaries
(04:46) Recognizing When Your Boundaries Are Being Crossed
(09:23) How To Deal With Pushback
(16:35) Setting Boundaries With Family
(20:58) Setting Boundaries At Work
(24:24) Setting Boundaries With Your Phone
(27:54) Bottom Lines With Boundaries
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Do you feel like travel throws off your fitness goals? I understand, because I’ve been there.
living out of a suitcase, running through airports, no gym in sight and somehow still keeping it together.
In this episode of Smoke Show, I’m breaking down exactly how I stay consistent even when I’m living out of hotels and eating out everyday. It’s not about being perfect, It’s about managing the things that are within your control.
I’ll walk you through how I set intentions before a trip, keep my routines simple, and still feel unstoppable, even when my flights get delayed.
Chapters
(00:00) Introduction
(01:32) Why Setting Intentions Changes Everything
(03:03) Routine Anchors to Stay Grounded
(06:14) Go-To Travel Nutrition Hacks
(08:59) How I Stay Active Without a Gym
(11:48) Go-To Airport Food
(13:37) Making Health Part of Your Identity
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
You don’t need an hour to look like a smoke show. You need a strategy.
In this episode of Smoke Show, I’m breaking down the real-life beauty shortcuts that keep me feeling confident even when I’ve got 3 minutes and a house full of teenagers. No 10-step routines. No influencer BS. Just what works.
Makeup, hair, clothes, mindset... if you're a busy woman who still wants to look like she runs the world, this one’s for you.
Chapters
(00:00) Introduction
(01:15) My 3-Minute Makeup Go-Tos
(07:42) Hair Hacks That Changed My Life
(10:25) How to Wear Sweatpants and Still Look Expensive
(15:46) The Nighttime Prep That Saves My Sanity
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
There’s a difference between quitting and evolving. In this episode of Smoke Show, I’m sharing the most unexpected and unapologetic pivot of my career... The one that changed everything.
After over two decades of building my business from the ground up, I walked away. Not because I failed, but because I outgrew the version of success I thought I had to cling to.
If you’ve ever felt stuck in a role you once loved… if you’re questioning your direction but terrified of what comes next… this is your sign. You don’t need permission.
But if you’ve been waiting for it, here it is.
Chapters
(00:00) Introduction
(01:32) I Built the Business of My Dreams Until It Wasn’t
(05:06) The Pivot I Never Saw Coming
(06:30) Why Leaving Was the Most Entrepreneurial Move I Ever Made
(10:23) 6 Questions That Will Break Your Resistance
(12:05) Evolution Isn’t Failure—It’s Freedom
(15:52) This Is Your Sign to Pivot
Want your strongest, fittest, most magnetic self? Head to https://www.smokeshowbody.com to start now.
Follow Kattie on Instagram: https://www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Let’s be clear, "Hot Girl Habits" isn’t about matcha lattes and silk pajamas. This is real life. The unfiltered, unpolished, no-excuses habits that fuel my energy, focus, body, and business. In this episode of Smoke Show, I’m walking you through exactly what I do from waking up at 4:30am (yes, really) to structuring my day around movement, real food, and routines that don’t crumble when life gets chaotic. These aren’t influencer aesthetics. They’re practical, powerful, and built to last. Take what works, ditch what doesn’t, and most importantly, stick to it. Because consistency is the secret. Let’s set the standard.
Chapters
(00:00) What Hot Girl Habits Really Means
(02:06) My Morning Routine
(05:34) How I Train Without Wasting Time
(10:01) Eating for Energy (Not Just Aesthetics)
(13:54) Night Routine & Sleep Strategy
(17:22) Stop Starting Over
Want your strongest, fittest, most magnetic self? Head to www.smokeshowbody.com to start now.
Follow Kattie on Instagram: www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
This episode is not for the faint of heart and I’m good with that. Because this is the conversation too many people are afraid to have.
We’ve taken “love yourself” and twisted it into “abandon yourself.” The body positivity movement started with good intentions, but somewhere along the way, it became dangerous. Today, we talk about what real self-love actually looks like and spoiler alert: it's not ignoring your health in the name of empowerment.
If you’re tired of coddling and ready to take full ownership of your body, your energy, and your future—this one’s for you.
Chapters:
(00:00) Introduction
(00:44) Has Body Positivity Gone Too Far?
(01:25) Love vs. Neglect: What Real Self-Respect Looks Like
(02:56) A Wake-Up Call From a 200lb Warning
(04:21) Your Body Doesn’t Care About Your Captions
(06:00) True Self-Love Requires Action
(07:40) Worth ≠ Health, But Health Is Your Responsibility
(08:59) The Fatphobia Lie and Who Profits From It
(10:27) Don't Say It, Prove It
If you’ve been waiting for permission to become your strongest, fittest, most unapologetic self, here it is. Start today at SmokeShowBody.com
Follow Kattie on Instagram: www.instagram.com/kattie_fleeceInterested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: www.suprahuman.com/careersResults may vary depending on your condition, starting weight, and commitment to the program.
There’s a reason high-achieving women feel like they’re constantly battling their own minds... because we are. But guess what? That inner voice telling you you’re not ready, not qualified, not enough? It’s not truth. It’s just your brain playing defense.
In this episode of Smoke Show, Kattie Fleece is breaking down exactly how to flip that script. You’ll learn how to catch your brain in the act, shift your self-talk, use body language that actually works, and build a bulletproof bank of confidence. This is how powerful women are made—one bold, unapologetic decision at a time.
Chapters
(00:00) Introduction
(00:58) Perfectionism, Scrutiny & Catching Self-Doubt
(04:05) Reframing Language & Rewiring Beliefs
(07:03) Body Language Hacks for Real Confidence
(10:11) Impact of Language on Identity & Mental Programming
(11:40) Speaking with Authority & Ditching Apologies
(14:28) Acting Confident Before You Feel It
Want your strongest, fittest, most magnetic self? Head to www.smokeshowbody.com to start now.
Follow Kattie on Instagram: www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
What does it really mean to be a Smoke Show? Let’s break it down.
In this debut episode, host Kattie Fleece (Head of Female Division at Supra Human) answers the question she gets asked all the time: What is a Smoke Show? Spoiler: it’s not about being a size zero or playing nice. It’s about confidence, magnetism, and showing up in the world like you were made for more—because you were.
Kattie unpacks the mindset, the energy, and the lifestyle of women who are done playing small. You'll learn how to weaponize your presence, make strategic decisions without guilt, and stop dimming your light just to make others comfortable. This isn’t just about hotness—it’s about power, presence, and living a life that turns heads and breaks limits.
Chapters:
(00:00) Why This Podcast Exists
(00:52) What Is a Smoke Show?
(03:15) Stop Playing Small—You're Made for More
(04:47) Hot Is Not a Dirty Word
(06:06) Power, Presence, and Strategy
(08:03) Your Life, Your Rules, No More Apologies
(11:33) Smoke Show Standards in Relationships
(13:47) The Smoke Show Lifestyle
(15:11) You Were Never Meant to Fit In
Want your strongest, fittest, most magnetic self? Head to www.smokeshowbody.com to start now.
Follow Kattie on Instagram: www.instagram.com/kattie_fleece
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Not your mom’s boring health and fitness podcast—this is where strength, confidence, and next-level energy collide. Smoke Show is for the women who refuse to settle, who train like athletes, fuel like queens, and live like powerhouses.
Forget “aging gracefully”—we’re aging stronger, hotter, and more unstoppable than ever. This is where we break down what it really takes to build the ultimate smokeshow body, stay lean while running an empire, and dominate life without apology.
For the woman who's been called "too much" and wears it like a crown. The one balancing workouts between meetings, making boss moves, being a mom, a badass wife, and proving that work/life domination is possible.
Raw truth. No fad diets. No fitness fluff. Just the real strategies, mindset shifts, and training techniques that keep you looking and feeling like a total powerhouse at every stage of life.
If you’re ready to unlock next-level strength, confidence, and vitality while still living your best life… Welcome to Smoke Show.