Mastering Menopause

How Kassie has transformed her body by gaining muscle and losing 10 lbs of fat and 17.25 inches of her frame. She did this without starving or depriving herself and by hitting the weights 3-4x a week, no cardio, just daily steps. Hear how the process has been for her so far, starting with Jump Start, my 6 week nutrition and exercise reboot, and then transitioning to our 1:1 coaching, using the Men...

For our clients success we use phases throughout their journey.  An important tool that we use is a diet break. This is to eliminate diet fatigue, the stress from dieting itself, bringing back hormones and the metabolism and enables us to work around special events or holidays as well. Diet breaks are also helpful for client adherence as well and gives them a break mentally.  If you have any quest...

Our client Deb Bourassa talks about how the Menopot Meltdown Method process has worked for her. She has come off of her blood pressure and anti anxiety meds, increased her muscle and has lost 20.5 inches and 7 lbs so far! All this was accomplished with eating more food, not less! Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an ep...

This past week we have given over 5k away in prizes and scholarhips! Debra Radcliff was the winner of 3 months of 1:1 coaching at Katalyst Fitness and Nutrition using the 90 day Menopot Meltdown Method.  Hear from Coach Sandy, Coach Natalie and Coach Lori why they picked Debra to win! Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss...

Listen to Alison in her own words along with Coach Lori on her amazing transformation so far! Alison started in my 6 week program Jump Start and transitioned to 1:1 coaching using the Menopot Meltdown Method after spending 8 weeks at her maintenance calories. Here's her experience with both programs so far. Way to go Alison! To enter the scholarship giveaway, click the link below, doors shut...

Today I had the pleasure of speaking with Shawn Needham, a compounding pharmacist and owner of Moses Lake Pharmacy in Washington. He is very knowledgeable about hormones and we discussed HRT and testosterone for women in menopause. Shawn and his wife Janet, (also a pharmacist) own Moses Lake Professional Pharmacy, which is a specialized compounding pharmacy creating customized solutions to health...

How Tammy Plett lost over 8 lbs and 13.3" in 3 months AFTER menopause at 59 years young with the 90 day Menopot Meltdown Method!  And you can too, no matter what your age is!  Tammy started with Katalyst Fitness and Nutrition and Coach Lori Longo in May after having just been transitioned out of her job. She realized that this was the perfect time to work on herself. To stop the process of ga...

Today I was joined by Anna "Rockstar" Wilson on my podcast Mastering Menopause. I found Anna on TikTok, if you're not following here there, do yourself a favor and find her under annarockstar fitness. She has incredible energy and we spoke about fitness and body positivity, her content and energy are amazing! She was very open about the choice to have surgery to reduce excess skin f...

This is our client Roni sharing her experience with our coaching. She has changed her nutrition and we tweaked her exercise. She is actually eating MORE and exercising LESS and getting great results, I an so proud of you Roni, thank you! We are currently accepting clients! To apply for one on one coaching: https://www.menopotmeltdown.com/booknow Use this calculator to calculate your protein and ma...

This is a brief story on my coaching experience so far for 2022. In the past 24 days I've seen the biggest body composition changes by making just 1 change, increasing my protein! This episode is for all my clients and all the ladies in my Jump Start program and for you too, my listeners that want to make changes to their own bodies in menopause! I am currently accepting clients! To apply for...

Meet Dr. Shelly Burns, a chiropractor and fellow bad ass that I found on TikTok. We talked about her experience going through perimenopause, how she adjusted her training and her thoughts on HRT. She also has a book coming out this winter called: Menopause Tsunami: How to Ride the Hormone Waves Like a BADASS Website: www. DrShellyBurns.com Fit 40 Blueprint: https://killerkickstart30.com/optin2 Fac...

This week I talked to  fitness expert, personal trainer, life coach, and author KATHLEEN TROTTER . For decades, the conventional wisdom has been that if you don't work out, it's because you're not motivated or disciplined enough. That fallacy has become a significant obstacle for people who may need a more innovative and personal approach to fitness and health.     Kathleen’s unique...

Tracking macros isn't hard but it can be confusing! In this episode I talk about: What are macros? Why you would track macros? How do you track macros? To get your macro recommendation, use this calculator: https://plan.katalystfitness.net A video on how to adjust My Fitness Pal: https://youtu.be/jPhiNm0KezA My free 5 Day Menopot Meltdown Challenge: https://www.menopotmeltdown.com We are curr...

Link with more info on Jump Start https://www.menopotmeltdown.com/jumpstart New month new goals. I love September for goal setting. After the summer where I lack any real structure, I actually look forward to creating more of a structured routine. So what's needed? Well, you need A plan! One that is simple that you can put into action right away so this won't be just another month where...

The benefits of weight training for menopausal women.  As you may know, going through menopause is no picnic. Hot flashes, night sweats, and mood swings can make life pretty miserable. That coupled with the altered shape that happens to our bodies can make for a frustrating phase in a woman’s life. However, there is one silver lining to this hormonal storm: weight training can help to alleviate so...

1. Don't diet- eat a variety of healthy foods to make sure you're getting all the nutrients you need 2. Exercise regularly 3. Drink plenty of water 4. Avoid processed foods and sugary drinks 5. Get enough sleep 6. Manage your stress levels To contact me: https://bit.ly/kathykatalyst We are currently accepting clients! To apply for one on one coaching: https://www.menopotmeltdown.com/book...

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....