Mastering Menopause

Did you blow it over the 4 day holiday weekend and are now planning your week of a strict deficit eating salads and how much exercise you have to do? In this episode I talk about escaping the exhausting cycle of strict dieting and overindulging, and how a moderate caloric deficit can be the key to sustainable weight loss. Learn how to maintain your weight comfortably, break free from the "all...

At the beginning of June I had 20 participants in a beta test group for a 14 day rapid fat loss protocol. This method is NOT for everyone and is not the first approach I take with a client or anyone who has a history of chronic dieting/undereating.  This beta test was for me to see: If this is even a viable option for a group program.  What the drop off rate will be and when. How can I improve the...

Master Class Highlights with Dr. Jocelyn Wallace Dr. Jocelyn Wallace, a dedicated physical therapist specializing in supporting women through pelvic surgeries, shared her inspiring journey dealing with fibroids and multiple surgeries, shaping her focus on helping others in post-surgery recovery and fitness Prioritizing strength over weight loss, Dr. Wallace emphasized pre-surgery preparation invol...

Shawn and Janet Needham are pharmacists who own Moses Lake Pharmacy in Washington State and transitioned from traditional pharmacy settings to focus on helping people improve their health through lifestyle, nutrition, and hormone balancing. Learn the differences between various hormones like estrogen, progesterone, and testosterone, emphasizing that they are not all created equal. He highlights th...

Susan Niebergall shares her journey of getting into fantastic shape in her 50s and 60s and emphasizes that it's never too late to make a change. She highlights the importance of nutrition and strength training in achieving fitness goals.  Susan and Kathy discuss the misconceptions surrounding menopause and weight gain. They also address the confusion in the fitness space and the need to take...

Join me and the amazing Casey Young, Fit Nutritionist as we talk about training and nutrition for women in their 40's. Casey is a Registered Dietician and certified personal trainer with years of experience and a passion for helping women achieve their health goals. She is one of the first people I followed on Tik Tok.  I had the pleasure of meeting her in person at the Real Coaches Summit in...

Jeff Hoehn on RIR/Training Jeff explained the concept of RIR (Reps in Reserve) as a way to gauge training intensity. RIR refers to the estimated number of additional reps you could perform before reaching muscular failure. The goal is to train with enough intensity to drive muscle growth, but not to the point of failure every set to allow for better recovery and injury prevention. Factors Affectin...

Today I am excited to introduce you to Danny Matranga, a personal trainer and coach, who gave a presentation at the Real Coaches Summit about the harmful effects of alcohol on health and body composition, particularly for women in the menopausal age range. They discuss the impact of alcohol on sleep, stress, and various health conditions such as cancer, diabetes, and obesity. Danny emphasizes the...

How Renee mastered her menopause journey Imagine waking up one morning, looking in the mirror, and finally, liking what you see. That’s not just a dream—it's a reality for Renee. After doing the free 5 Day Menopot Meltdown Challenge and then joining our 90 Day Mastering Menopause Method at Katalyst Fitness and Nutrition, she transformed her life, not just her waistline. Renee, like many of yo...

In this conversation, Elise and I discuss the current state of coaching in the perimenopause and menopause space. We address the polarizing opinions and the need for a client-centered approach. We also talk about the importance of integrity and supporting other coaches. We emphasize the need for women to invest in themselves and prioritize their health. Focus on the basics of a healthy lifestyle,...

Join me and Jim Hallinan @jimmynutrition for a discussion on coaching, lifestyle, mindset, and core values. We covered a lot in this episode! We talked about moving away from short-term fitness goals based on the scale, towards long-lasting, meaningful changes in how we live. Focusing on core values. This helps us understand why we want to be healthy and happy in the long run. Then making decision...

Today I was joined by Aram Grigorian founder of the Real Coaches Summit and someone who's content I always get great value from. You may know him as @ 4weeks2thebeach .  Aram shared his vision behind the "Real Coaches Summit," aiming to unite coaches in providing accessible education and individualized solutions. We did a deep dive into the keys to sustainable health and weight loss...

This was my experience when I was 47 and going through perimenopause. Booking clients for April, fill out this coaching application and we'll set up a call. https://www.menopotmeltdown.com/mmmcoachingapp Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey , book a qu...

It's St. Patricks Day and I had a lot of thought come up as I started remembering what my relationship with alcohol used to look like.  If you want the fastest results and a guaranteed hack for your health in menopause, take a look at your relationship with alcohol. This is no judgement! I'm not saying to give up alcohol for the rest of your life, but if you want the fastest fat loss res...

More important than macros and workouts! Yes, those 2 things drive the physical changes to your body, but without a mindset shift of your self beliefs, future thinking towards the person you want to become, those changes won't be sustainable. Here's the link to Jump Start, my 4 week group coaching program for $249 that begins Monday, 3/18/24 if you want to check it out.  https://www.meno...

Why I would not recommend Optavia. Especially for women in menopause who are  seeking sustainable weight loss. Details on Jump Start for March 18th  https://www.menopotmeltdown.com/jumpstart Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey , book a quick 10-15 minute c...

Once a month I have a special guest join our private client calls. This month our special guest was my yoga teacher, Jessi Sadler. She has an amazing Crystal Sound Bath yoga class that she concludes with some breathwork and a sound bath meditation. I have come to look forward to this 90 minute class every week and it's now the highlight of my week! Joe Dispenza-Pineal Gland activation breathw...

This may seem counter intuitive, but did you know that always dieting,  always trying to be in a deficit, will actually prevent women from reaching their goals?! Especially if you are in menopause! Listen for: Why that happens and What you can do instead. Use this link for the calculator that I used. https://plan.katalystfitness.net/ You can also see this on YouTube if you would like the visual! S...

In this episode I go over the ultimate weight loss hack in menopause. Hack your lifestyle. Dial in your nutrition, start strength training Get in your steps, water and sleep. And be consistent with the above... That's the hack. Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on...

I did exactly what I tell MOST women not to do! Today I’m going to discuss my 2 week aggressive fat loss phase basically a rapid fat loss protocol. I was able to do this because I’ve built up  my metabolism by NOT dieting for almost 6 months. I was in a place that allowed me to drop 4 lbs in 14 days, this is NOT for everyone and I will definitely go into the details on: What I did, plus the pros a...

I stopped tracking macros for 5 months-here’s what happened. I’ve been tracking calories pretty regularly in My Fitness Pal for the past 10 years or so, always trying to stay in my calorie budget, not paying attention to where those calories came from.  I didn’t actually start tracking macros until September of 2019. I didn’t understand the importance of a balanced approach to carbs, protein and f...

This may piss you off: It’s not your hormones, it’s not menopause, it’s not your age. I talk to women everyday that are dealing with unwanted belly fat, weight gain, fatigue, lack of energy and motivation, digestion issues (bloating and constipation), difficulty sleeping, hair loss, low libido and mood swings. It’s your lifestyle… Thinking menopause is the issue IS the issue. Because this is what...

Susan Salenger discusses her book Sidelined:How Women Can Navigate a Broken Healthcare System which is about empowering women's healthcare advocacy. Motivation for writing Sidelined and advocating for women's health Susan detailed her own unnecessary surgery experience and subsequent research revelations about women's health inequalities that inspired her to write Sidelined. She aim...

Happy New Year! Instead of preparing to throw everything out of your pantry and embark on an ambitious workout routine, you can do this instead to rock your weight loss journey in 2024.  First of all, I would reflect on your health Journey so far and assess what worked and what didn't work.  What are your goals? When we set goals we want to make sure that those are achievable goals and then r...

The true transformation in a weight loss journey is the mindset shift rather than just physical changes. Katalyst Fitness uses three phases in a transformation process: the primer phase,  accelerated fat loss phase, and maintenance phase. Spending time in maintenance is crucial for successful weight loss as it revives the metabolism and teaches proper habits for lasting change. In a deficit there...