Mastering Menopause

Holiday foods can often lead to bloating, leaving us feeling uncomfortable and lethargic. Here's how you can both manage and prevent this issue: Move More : A mini trampoline or dancing to your favorite music can help stimulate digestion. If you prefer walking, add a bit of hip wiggle for extra effect. Yoga Poses : Knees-to-chest, happy baby, and spinal twist are three yoga poses that can hel...

Looking to shed some weight this month without the stress of counting calories? Here are five practical strategies: Prioritize Protein : Aim for three protein-rich meals daily. Protein not only provides essential nutrients but also suppresses your appetite, helping you avoid calorie-laden snacks. Home-cooked Meals : Try to eat at home from Monday through Friday, reserving high-calorie meals for we...

In this week's episode, we took a look at some Black Friday deals. We started with home gym equipment and then moved onto supplements and then talked about my favorite purchase of the year. This was a game changer for me this year! Link for walking pad https://www.amazon.com/dp/B0C4S1F7Z1/ref=cm_sw_r_as_gl_api_gl_i_P7S1X4FVS8ZCHG1SWE00?linkCode=ml1&tag=kathycote-20&th=1 Send us Fan Ma...

𝐀𝐧𝐠𝐢𝐞'𝐬 𝐉𝐨𝐮𝐫𝐧𝐞𝐲 😍  𝐒𝐡𝐞 𝐡𝐚𝐬 𝐥𝐨𝐬𝐭 𝟏𝟒 𝐩𝐨𝐮𝐧𝐝𝐬 𝐚𝐧𝐝 𝟏𝟒.𝟓 𝐢𝐧𝐜𝐡𝐞𝐬 𝐨𝐯𝐞𝐫𝐚𝐥𝐥 so far 𝐢𝐧 𝟑 𝐦𝐨𝐧𝐭𝐡𝐬. Angie sought our help out of frustration. She was working out hard at the gym, eating around 1500 calories on average and just not seeing results. She wanted to see the muscle she was working so hard to build but the fat just wouldn't go away. 😩 Angie went from eating 1500 calories and not seeing any...

I focus all my training programs off of The Big 5: Squat variations Deadlift variations Row Bench press Overhead Press Here's how to incorporate those into a 3 day a week or 4 day a week training program. Check out my social media on FB or Insta for Black Friday Deals!  Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode...

It's very common for women to experience thyroid issues when we are transitioning through the stages of menopause. This is largely due to stress. As our hormones change we are in a stressed state, add to that dieting and lifestyle practices and that's a recipe for issues with the thyroid! In this episode I talk about what to look for and what I experienced personally.  Common symptoms ar...

It's Scorpio season! With my birthday coming up this week I sat and reflected on everything that has happened to me this past year, personally and business wise. It's been a year!  I don't usually make a big deal out of my birthday but, you can bet, with my birthday being on a Wednesday, I will take advantage of the weekend before! We are going to Vegas on Sunday, going to my favori...

Today, we're going to be diving into mindset and something that has helped me a ton.  We're going to be talking about self compassion. And that is definitely something that is easier said than done for women. We tend to be really hard on ourselves and very self-critical, but it is actually a life changer and can significantly improve your wellbeing during menopause and I've seen tha...

This is part 2 of Macros and Menopause In this episode I discuss how to set up a health/maintenance phase and why I start MOST clients here. How to set up an effective fat loss phase and lastly, my favorite, a build phase! I have a 4 week program starting 10/30 Set yourself up for a healthy and happy holiday season. Lose weight by the new year without giving up your favorite goodies and without sp...

Finishing up the series on macros. How to make tracking macros easy! I talked about my strategies to make tracking macros easy and get you off your phone, playing macros Tetris! I have a 4 week program starting 10/30 Set yourself up for a healthy and happy holiday season. Lose weight by the new year without giving up your favorite goodies and without spending hours in the gym doing boring cardio!...

Menopause and Macros Part 1 of 2 In this series we are going deep on everything macros. In today's episode I discuss: What are macros? How to leverage macros in menopause. How to get started. Why each macro is important. How to set your macros for optimal health. Use this calculator link to get your macro calorie recommendations: https://plan.katalystfitness.net Send us Fan Mail Thank you so...

This was an interesting conversation with one of our clients Cynthia around tall women on their health and weight loss journey. How the fitness industry is skewed towards the "average" 5'4" 150 lb woman and how weight and fitness are different for those that are above average!  I would love to hear your comments on this episode, please email me at kathycote9142@comcast.net Send...

October is menopause awareness month. This episode is to celebrate the fact that there are now more conversations about menopause, it's no longer a taboo subject. In this episode I talk about the basics and what you can do to help YOURSELF as you are going through the stages of menopause. There is so much information out there and yes, some of it is conflicting, however, there isn't a on...

Today I'm very excited to be joined by Amy Vetters, an IFBB Bikini Pro. Amy is going to give us a behind the scenes look at just what it takes to be a successful competitor while also focusing on health and wellness AND running 2 successful businesses at the same time! Hear how she stays focused and see what the timeline looks like for the different phases. Putting on muscle, dieting down and...

Join me with special guest Clare Morrow, an IFBB Pro and author of Fluffy to Fit, for a conversation about all things menopause! Training, diet, hormones, peptides and more, this episode is jam packed with information! Follow Clare Morrow on: Instagram https://www.instagram.com/claremorrow_ifbbpro/ Tik Tok https://www.tiktok.com/@claremorrow_ifbbpro Website https://claremorrow.com/fitness-favorite...

On this episode I'm joined by Catherine Staffieri. We discuss blood glucose and the impact on your health, especially during menopause. Using a CGM (continuous glucose monitor) you can see the impact that your diet and training has on your blood glucose and Catherine discusses why it can be  helpful to know that information. Catherine is a Registered Dietitian/Nutritionist currently working a...

Meet Victoria, our incredible client who has achieved remarkable results with the Mastering Menopause Method 🙌 Her mindset, her body recomp, her hair and her sleep have all gone through some incredible and significant changes! Victoria had a background in keto and Carnivore diets, consuming less than 5g of carbs daily. We created a personalized approach to navigate her journey through menopause....

In today's episode, we have a special guest, Dr. Anshul Gupta, a Board-Certified Family Medicine Physician with advanced certification in Functional Medicine. Dr. Gupta has helped thousands of patients reverse their health issues using functional medicine concepts. He is also the best-selling author of "Reversing Hashimoto's: A 3-Step Process for Losing Weight, Ending Fatigue, and R...

Phase 1: Primer/Maintenance Phase Importance of accurate tracking, proper sleep, digestion improvement, and stress management  for metabolism repair and restoration Balancing macronutrients, especially prioritizing protein intake Implementing a progressive weight training phase incorporating progressive overload Reducing excessive cardio to minimize unnecessary stress on the body Use this link to...

My mission is to help women thrive in menopause by providing information in an easy to understand and digest manner.   I know how overwhelming it can be with the changes your body is going through and how much conflicting information there is out there. It really doesn't have to be so complicated.  This is a guide on all my best and free resources to help you, no matter what stage of menopaus...

This week I did a master class on macros and menopause, and I thought I would share it with you! During this interactive Zoom meeting Kathy discussed various topics related to macros and their role in optimizing nutrition during menopause. She explained that macros are the different components of calories, including fats, carbs, and proteins. Tracking macros helps understand where calories come fr...

Top 3 mistakes women are making that make losing weight in menopause harder. We’ll go over why these mistakes are impacting your weight and keeping you stuck in the vortex of always putting in effort and not seeing results and what you can do instead.  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 ho...

Menopause and the cardiometabolic changes that occur and how we can improve our health with regular physical exercise. I’m citing an article that I found titled The cardiometabolic benefits of exercise in postmenopausal women written by Steven G. Chrysant MD, PhD Link to full article is here. https://onlinelibrary.wiley.com/doi/pdfdirect/10.1111/jch.13968 Menopause and the decrease in estrogen lev...

On this episode of Mastering Menopause, I’m joined by William Grazione, also known as the Educated Dieter. We discuss the specific challenges women face during menopause and the importance of educating women on what happens to their bodies during this transition. We also address adipose weight gain and offer advice on how to address it. William emphasizes the need for women to prepare themselves i...

Are YOU the reason you can't lose weight? There's 3 things that can get in your way: Knowledge: Is it hormones, genetics or age? These will have an influence on weight loss but you need to educate yourself on why, lack of knowledge is what's getting in your way here.  Time: No time to meal prep, can't get to the gym? We spend 18 hours doing menial tasks each week, really it&apo...