Mastering Menopause

Today’s guest is Paige Knapp, she is a friend of mine who is also  a NASM personal trainer & health coach.  She helps women balance their hormones, heal their guts and get strong without crazy cardio or calorie counting. She is currently pursuing her Masters of Human Nutrition & Functional Medicine at the University of Western States. We talked about all the New Years diets, simple things...

Happy New Year! What is the New Year without some shiny new goals?  Here is a simple exercise that you can use to create those big picture goals, whether it's being more productive or having a leaner body. Using this process will identify the habits needed to reach those goals and any obstacles that are surely to come up in your pursuit of these goals! Send us Fan Mail Thank you so much for l...

A lot of women fear menopause and the hormonal changes that it brings. Menopause is inevitable, we all go through it, however, it doesn't have to be something we fear. Unfortunately, most women don't adapt to their changing bodies and fail to adjust their lifestyle and habits. This in turn has a huge impact on hormones and how you will feel in menopause. To contact me: https://bit.ly/kat...

What a day of eating 1800 calories looks like.  In previous episodes I’ve talked about macros, calories, and the importance of protein for women and weight loss. Let’s put this all together so you can see what a typical day of eating looks like. First off, you’ll need to figure out how many calories you need in the first place and then we can go from there. Use my online nutrition calculator to ca...

Are you sabotaging your progress every weekend? I know I was!  Every Monday I would start over, again. I used to be a spin instructor and my Monday morning class was packed and I’d usually start it off by saying "Alright.. it's time to work off those weekend calories!" I was drinking excessively, and basically eating like an asshole... But every Monday I got a chance to start over w...

Let’s talk about food guilt, restriction and the "What the hell" mentality. After a holiday weekend we are often filled with guilt over the weekend and decide to get super strict with our diet or exercise and so you make a plan. ✔️ I just need to eat less and stop snacking at night. ________ are my downfall. ✔️ I need to exercise more, instead of ___ days a week I need to do ___. ✔️ I ne...

Here are some of the strategies that I use for myself and my clients through the holidays or during travel. Whether you are looking to achieve weight loss goals or are just looking to maintain, I hope you find these helpful! 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 TikTo...

You need to establish and manage your goals and expectations based on what you’re actually willing to do, this is an important part of the process. It’s pretty rare that we are doing everything right, so if results aren’t happening as soon as you thought they would, look at your level of effort. Maybe you’ll need to reevaluate your expectations based on what you can actually do. It’s not about bei...

Your thoughts about food The All-or-Nothing Mindset Your Metabolic State Stress Your Habits and Lifestyle 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 Here's a link to my online calorie calculator so you can see h...

Flexible dieting and fat loss - Are you someone who gets nervous or anxious or beats yourself up for eating something "bad" or going over your calories, First, there is no such thing as a "good" food or "bad" food. "Right" food or "wrong" food. "Healthy" or "unhealthy." It’s just food And, yes, you can sometimes eat too much (or...

R everse dieting , who it’s for and how to do it .  My main focus is going to be on women who have been chronically dieting or under-eating for years, maybe even decades! This is the process that I use for my online clients to bring their metabolism back up so that they can then go into an effective fat loss phase. Here's a link to my online calorie calculator so you can see how much protein...

This was from a presentation that I did today. Check out Jump Start, my 6 week nutrition and exercise reboot. https://www.menopotmeltdown.com/jumpstart Here's a link to my online calorie calculator so you can see how much protein and how many calories you should be eating: https://plan.katalystfitness.net To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https://ww...

Why isn’t your body changing? Here’s 6 reasons why, in spite of you cutting calories and increasing cardio, your body still looks the same. The body will adapt, if you’re no longer losing weight in a deficit, it’s because your body has adapted to those lower calories. Spend some time at maintenance to reset your metabolism, if you don’t, you will stay stuck here. Scale fluctuations in women are no...

Body Recomposition: How to Lose Fat and Gain Muscle at the Same Time Most women trying to lose weight want a toned body, however, Most women who are trying to lose weight focus on hitting a lower number on the scale rather than gaining muscle. Body recomposition is weight loss that emphasizes losing fat and gaining muscle at the same time. Recomposition means “to form something again or in a diffe...

Can you drink alcohol and lose weight? Sure you can, but it will slow the process down. Now, I’m not anti-alcohol but let’s talk about the impact that alcohol has on weight loss. To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https://www.menopotmeltdown.com/booknow Try out my calorie calculator! http://plan.katalystfitness.net For more info on Jump Start, click the l...

How many years have you been dieting? Seriously, how long?  10 years? 20 years?  30 years?  40 years? And yet, you still have faith that “this” time “this” diet will work.  Each time you diet aggressively, you lose muscle, the faster the weight loss, the more of that “weight” loss is muscle. But here’s the thing that sucks when you inevitably regain that weight and what is altering your body shape...

Today I want to talk about the three things that are more effective than anything else in reaching weight loss goals and then maintaining that weight loss. You might be wondering if it's a killer HIIT workout or a special supplement or diet. Nope, these are three very basic and simple things and they all work in conjunction with each other. Weight Training for Women https://youtu.be/qbXg_w4Fs...

Today’s guest is Ruby Cherie she is a coach that helps women ditch the restriction mindset, get strong and sculpted, building their confidence and losing the fat for for good! I found her on her podcast and I was immediately drawn  to her message and started consuming all her content. You’re going to want to follow her on IG! We talked about the struggles women face with weight loss due to their m...

Today’s guest is Paige Knapp, she is a friend of mine who is also  a NASM personal trainer & health coach.  She helps women balance their hormones, heal their guts and get strong without crazy cardio or calorie counting. She is currently pursuing her Masters of Human Nutrition & Functional Medicine at the University of Western States. We talked about training,  gut health,  simple things l...

Food choices and how they can make or break your diet. Whatever phase of dieting you are in, whether it’s in a deficit to lose weight or in a surplus to build muscle or reverse diet out of the diet you were just in.  Your food choices will help you feel full and satiated if you’re in a deficit or can help avoid feeling full if you are trying to increase your calories. You may be wondering why some...

To be successful with weight loss, you have to prepare your body, metabolism and mind for that to happen.  Most of us women spend all our time dieting because that’s what “we know’. This is the reason why you are no longer losing weight. Weight loss is a marathon, you don’t just go out and run one, you have to train to prepare for it.  Without preparation, your marathon will feel like you’re runn...

Last week I talked about why eating 1200 calories isn't working for you and your weight loss. Here are the steps to take to get you out of the corner you painted yourself into. This is a process called reverse dieting and is usually the diet after the diet to bring you up to maintenance. However, if you've spent an extended period in a  low calorie diet, you will need to do this before y...

If you're only eating 1200 calories (or less!) and not losing weight, this episode is for you! 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 Blog Spot Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe...

Ladies, you're going to love this episode with Aram Grigorian, aka @4weekstothebeach. I absolutely love his approach to fitness, nutrition and coaching. Every time he does a post I instantly think  "I wish I had said that!" We had a great conversation on working with women, training, mindset, myths that are still out there regarding weight training for women, gut health and so much...

In this episode I will walk you through the exact steps to  use to set up My Fitness Pal for weight loss in menopause. Here is the You Tube video How To Set Up My Fitness Pal: https://youtu.be/jPhiNm0KezA 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 check out my blogs at Blo...