Mastering Menopause

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...

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...