Mastering Menopause

Laurie has made significant changes not only to her lifestyle (she's eating more calories than ever!) but also her mindset. She is loving herself and is excited for what the future brings. This is our conversation of where we announced her as the scholarship winner of 3 months of free 1:1 coaching. Continuing her journey with us at Katalyst Fitness and Nutrition and her coach Sandy Lugo-Mendo...

Are you trying to adhere to a 1200 calorie diet?  Are you sure you're actually in a deficit for the week overall?  Maybe being good all week and then blowing it out on the weekends?   Here is a strategy to get you out of the cycle of not losing weight or gaining and losing the same weight over and over each week. Send us Fan Mail Thank you so much for listening, please share with a friend and...

I help women in their 40's and 50's overcome the challenges of weight loss during menopause. In this weeks podcast, I'll share my simple yet effective method for planning your entire week (weekends too!) in My Fitness Pal in less than 10 minutes. By learning how to use this powerful app to its fullest potential, you'll be able to take control of your eating habits, stay on trac...

Victoria's transformation with Katalyst Fitness and Nutrition is nothing short of amazing! Years of restrictive diets, culminating in the past 3 years of extreme intermittent fasting and a strict keto diet, and working out 5-6 days a week with minimal results, she decided enough was enough.  We brought her on with Coach Lori Longo, and by reducing exercise intensity and increasing carbohydrat...

A client update on Alison Jones. Alison has been working with us at Katalyst Fitness and Nutrition and Coach Lori Longo since August 2022. Hear how she's been successful in her weight loss journey.  She'll give you the low down on how she's changing her lifestyle for good and setting goals to reach even bigger success. Hear about her experience working with us at Katalyst Fitness an...

Today I want to talk about my fat loss phase, take 2! I’m always open and honest about my experiences, maybe you can relate or this or maybe this can help  help you with your next cut I Started a cut in May and failed miserably Here’s why I probably shouldn’t have started a cut in the first place and why now I’m in a better place. Being in the right place mentally and physically is the key to an e...

2 effective strategies using My Fitness Pal that you can use for at loss. This is exactly what I do in a fat loss phase and what my most successful clients do! 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 call so we can chat about your g...

Meet our client Kristina Pullen . She has been working with us at Katalyst Fitness and Nutrition and Coach Natalie Bedard for 8 weeks. She has lost 8 lbs and a whopping 24.5 inches!  Hear in her own words her experience and what it's like to make your dreams into a reality. From coach Natalie:  The secret to her success is that she followed the program to the letter and committed to working o...

 You can't trust what you see on restaurant menus. Have you ever been out to eat and ordered something you believed to be healthy, only to find out later that it's loaded with calories? Well, you're not alone. It's no secret that nutrition facts on restaurant menus can be deceiving. In fact, a recent study found that many restaurants underestimate the calorie count of dishes by...

Hear how our client Rachel at Katalyst Fitness and Nutrition lost 17 lbs and 18" and is rocking her clothes and a bikini again! Working with Coach Lori Longo she has learned how to lose weight sustainably, even while she went on 2 trips, one to Israel and another one to Mexico! Putting on muscle and losing fat, this is body recomposition. She has made the lifestyle changes necessary and it&ap...

Are you Stuck in a cycle of always dieting, but never getting the results you want? Not looking toned with more definition and just holding on to stubborn belly fat? Then this weeks podcast is for you! The average woman diets twice a year, some start in their teens, others start in their 20’s. These are full on attempts at trying to lose weight followed by periods of gaining it back, eating very l...

This is our client Dana's experience working with Katalyst Fitness and Nutrition. As a lot of women who are going through the changes in menopause, she found herself struggling. Cutting calories and working out but not seeing any results.  She started in Jump Start, our 6 week program and transitioned to working with Coach Lori. In 4 months she has found food freedom and a training program sh...

Bonnie Campbell is a Registered Dietitian (RD), with a masters in nutrition. She is the Founder of The Nourished Path and  she uses macros and nutrition as a way to help her clients lose weight in a sustainable way. She started working as an online nutrition coach for Stronger U Nutrition in 2017, and in early 2020 decided to spread her wings as an entrepreneur. She has a variety of workout intere...

Dr. Valerie Cacho is an integrative sleep medicine specialist (MD), wellness consultant, and writer. Her interests and expertise include: diagnosing and treating medical sleep disorders during perimenopause and menopause, women's sleep concerns, mind-body approaches to insomnia, self-compassion training, clinical hypnotherapy, and promoting sleep health and wellness. She is the president and...

Enjoy this conversation with bestselling author Steven Kotler. Steven is a New York Times bestselling author, an award-winning journalist, and the Executive Director of the Flow Research Collective. He is one of the world’s leading experts on human performance. Steven is the author of eleven bestsellers including The Art of Impossible , The Future is Faster Than You Think , Stealing Fire , The Ris...

Please welcome Nikkiey Stott CEO of WarriorBabe for a discussion on fitness for women over 40 going through menopause. Some topics we talked about:   -Nikkiey's experience in bodybuilding and how it shaped who she is today -Why eating less and exercising more is hurting your progress, especially as you are going through menopause -Your life isn't over once you turn 50, you need to addres...

Sam Miller is a the best selling author of Metabolism Made Simple and he's also my mentor. I, as well as my coaches and hundreds of other coaches have taken his course The Functional Nutrition and Metabolism Specialization. He’s also the podcast host of Sam Miller Science which I listen to regularly. Sam has more than 15 years of experience working with hundreds of coaches, overseeing thousan...

In today's episode, we're talking about the differences between weight loss and fat loss. Many of you may not realize that  "weight loss" and "fat loss"  are not  the same thing. I know it’s hard to focus on health when all you want to do is lose weight in menopause, however, if we can focus on this while losing fat at the same time your results are going to be so muc...

Join me and my special guest Morgan Malin. Morgan explains the Lymphatic system, how to use lymphatic draining massage and shows us a dry brushing technique that we can do at home. She also went over some gentle movements that you can do to promote the draining of the lymphatic system, please see the YouTue episode for the visual! https://youtu.be/B7s28XCy6nY Please follow Morgan on Instagram at h...

Hear Jen Kons talk about her experience with Katalyst Fitness and Nutrition working with Coach Sandy! 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 call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now acc...

Top benefits of dry january Impact on thyroid Sleep, Energy Clear eyes and clear thinking  More productive, Less naps Know I can do hard things although it wasn’t that hard in the end Breaking a belief system 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...

Meet Kristin Schroeder, one of our clients at Katalyst Fitness and Nutrition working with Coach Sandy.  Hear about her experience, how she has gained confidence and strength, trading Cross Fit for workouts at home. Way to go Kristin! 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...

This year I'm doing dry January so I thought I would reach out to Chris Shatek, a sober coach for advice. If you're contemplating giving up alcohol or are sober curious, check out this episode! Chris Shatek Sober Life Coach 651-357-5183 SoberCoachChris.com What to do if a craving hits: https://www.loom.com/share/88748114c96f44e6a725704c2ed04660 Join Chris' Facebook group https://www...

Listen to our client Lucie Roy’s experience with Katalyst Fitness and Nutrition and Coach Natalie so far, losing 12.75 inches and 9 lbs to date. She has more energy, she’s sleeping better than ever, the aches and pains have disappeared, she has decreased her body fat significantly and she’s just happier overall!  She has been released from the exercise more eat less mindset and is enjoying not bei...

Join me and my special guest Ari Cohen as we talk about what it takes to lose weight. I found Ari Cohen on TikTok and really love his approach to health, fitness and wellness. He has great high protein recipes that he whips up in his kitchen and you can see him on the streets of Dallas TX as he gives his Friday Tips. Be sure to give him a follow on Tik Tok, Instagram or Facebook. Topics included:...