Mastering Menopause

Weight training for women in menopause Why it’s important, what to do and the 4 mistakes you may be making Why is strength trining so important for women in menopause? As we age we lose muscle, this process starts around the age of 40 so if you're not actively building muscle you are losing it. This will slow down your metabolism and lead to having more fat on your body even though your eatin...

Craving Foods at Night? Here are 4 reasons why you just can't stop eating those late night snacks. 1. You're not eating enough during the day. This one is very common. Grabbing a coffee for breakfast and then having a salad or something light for lunch, maybe a light snack before dinner, and then a "healthy" dinner, staying away from carbs. Most women need around 2000 calorie t...

Do you have to track macros to lose weight?  No, but if you want to see results then  the fastest way to get there would be to track your macros. This is what we have our clients do at Katalyst Fitness.  You may not want to hear this but honestly having this inconvenience for a few months is way more easier than the inconvenience of spinning your wheels month after month and not getting anywhere,...

Being a woman in midlife means you’re way more likely to be losing muscle than gaining it. As we get older we don’t have the same level of muscle protein synthesis that we once did.  We actually require more protein, especially during menopause, where we have a decline in estrogen, increase in cortisol, and decrease in growth hormone and testosterone, accelerating muscle loss. Since most women don...

The parasympathetic system controls your rest, relax, and digest response. When the parasympathetic system is dominant, your breathing slows, your heart rate drops, your blood pressure lowers, and your body is brought back into a calm and healing state. Putting your body in a parasympathetic state is easier than you might think; Here are Step-by-step instructions. To contact me: https://bit.ly/kat...

Are you still doing a ton of cardio? Are you walking/biking/running everyday for miles and nothing is happening anymore? Let's talk about the benefits of trading cardio for lifting to get toned! Jump Start, a 6 week nutrition and exercise reboot: https://www.menopotmeltdown.com/jumpstart To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https://www.menopotmeltdown....

Many women come to me frustrated with their weight loss journey, unable to lose weight even though they are eating very little. Here's what you can do! Online calorie calculator: http://plan.katalystfitness.net Jump Start, a 6 week nutrition and exercise reboot: https://www.menopotmeltdown.com/jumpstart To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https://www....

It’s our job to do the things necessary in order to make progress. Whether that’s meal prep, having a night routine, building habits, whatever it is, it has to get done. It’s not complicated, but it does take effort.  You can have the best workout routine and meal plan in the world, if you don't consistently execute then it's just not going to work. If you want to get something done, do...

This week we're talking about my personal experience with HRT. I am 54 years old going through menopause and I thought I would share with you. I am not advocating for, nor am I against HRT. I'm just telling you what I have experienced for myself so far. If you have any questions please let me know! To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https://www....

A lot of women tell me they struggle trying to get in their protein requirements, here are a few tips to help you get that protein in and why it's beneficial! To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https://www.menopotmeltdown.com/booknow Follow me on     YouTube     Instagram     Facebook TikTok check out my blogs at https://katalystfitness.net Send us F...

We all can agree that nutrition is a large part of any weight loss journey, however, your behaviors & lifestyle all play a major role in your health and fitness journey.  And, it’s the stuff that MOST of the population tries to ignore or push aside.  This is the difference between just being fit and actually being healthy .  To contact me: https://bit.ly/kathykatalyst To apply for one on one c...

If you have been dieting for 12+ weeks it may be time to take a break. Here are some symptoms to look out for. You're always thinking about food. You have no energy. You're no longer seeing progress. Here's the link for the Master Class: How to lose weight in your 40's and  50's without giving up wine or chocolate.  https://www.menopotmeltdown.com/masterclass-1431 To conta...

There are many reasons why you're not seeing results in spite of all your hard work and effort. Here are 7 of the main reasons. Here's the link for the Master Class: How to lose weight in your 40's and  50's without giving up wine or chocolate.  https://www.menopotmeltdown.com/masterclass-1431 To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https:/...

There are many benefits of sleeping as well as negative effects if you are not sleeping well. I discuss both of those along with some tips to improve your sleep and your health. To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https://www.menopotmeltdown.com/booknow Follow me on     YouTube     Instagram     Facebook TikTok check out my blogs at https://katalystfitness...

When we think of stress we think of things that make a stressed like emails from our boss or family crisis or even somebody just cutting us off in the road but stress comes in many different forms.  Having too many calories or even not enough calories is a stress on the body. Your body prefers maintenance calories it doesn't always want to be in a deficit and it doesn't always want extra...

Here's the link for the calorie calculator: https://plan.katalystfitness.net Here's the link for Jump Start, a 6 week nutrition and exercise reboot. We start Monday, April 4th, registration closes 8pm 4/3  https://www.menopotmeltdown.com/jumpstart To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https://www.menopotmeltdown.com/booknow Follow me on     YouTube...

I’m sure you’re not surprised to hear that stress  has a huge impact on your hormones, your body, and your overall health. Stress has very real, physical effects on your body, and that’s because of the hormone cortisol. Your body is releasing cortisol too frequently and that impacts everything in your body.   To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https://www...

Skinny fat refers to someone who has too little muscle mass and too much body fat.  People who are skinny fat often look normal or even skinny when wearing clothes, but look soft, weak, and flabby underneath. You can become skinny fat by making diet and training mistakes. Severely restricting your calories, under eating protein, not lifting weights or not lifting weights properly, or doing too muc...

Our gut health has implications beyond healthy digestion; the state of our gut health can also regulate our mood, immune response and predisposition to weight gain.  The gut relies on just the right balance of different bacteria to digest our food and to prevent infection and inflammation.   The integrity of our gut lining can become compromised if it’s constantly being exposed to irritants throug...

Pros and cons of popular diets A diet is a way to control calories to reach fat loss or health goals. You don’t need a fad diet or a diet with a label to achieve those goals. Your circumstances and current health or state of your metabolism should be taken into consideration when choosing a diet style for yourself. Let’s take a look at the pro’s and cons of 3 different eating styles that are popul...

There's one thing that I recommend to all my clients. The ones that do this one thing are the ones that have been and are the most successful. The ones that don't do this one thing struggle to get results. It's the one thing that will make or break results with weight loss efforts. If you would like more tips on how to use My Fitness Pal, check out this You Tube video I did, subscri...

L et's get into the differences between a three-day week and a four-day-a-week program and then I'll go into the 5-day a week program as well at the end. First off,  the workout that you can stick to is the one that's going to be the most effective. If you only have 3 days a week to commit that is perfectly fine, if you have 4 days a week to commit that is awesome as well but if you...

Here you are working out 6 days a week to the new Beach Body program that just came out or cueing up your 5th Peloton workout of the week and committing to eating 1200 calories or less a day and nothing is happening, nothing. No weight loss and no sexy toned muscles. That toned and lean body with defined muscles are not going to be achieved with these modalities. The toned and tight body you want...

Almost every day I’m having conversations with women who are consistently not eating enough food for their daily needs or/activity levels, they have no idea how much food they can actually eat in a day. They don’t know how to eat to support their health and work towards their goals and they don’t understand the relationship between food,  proper nutrition and training. Basically they’re not eating...

When it comes to our mindset during menopause, a lot of us have adapted the “fixed mindset”. Phrases like “I can’t lose weight in menopause” or “menopause sucks” or “it’s my hormones, why even try?” come up fairly often in conversations I have with women. Try adapting a growth mindset around menopause, those phrases could be replaced with “I guess I need to try something different” or “what are th...