Explore every episode of the podcast Mastering Menopause
| Title | Pub. Date | Duration | |
|---|---|---|---|
| How To Get Rid of Belly Fat in Menopause | 21 Oct 2024 | 00:08:52 | |
In this episode, I’m breaking down the four essential steps to finally lose stubborn belly fat—without the guesswork or endless cardio. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Weekend Sabotage: How to Stay on Track and Still Enjoy Your Weekends | 15 Oct 2024 | 00:22:19 | |
In this episode, we’re tackling one of the biggest roadblocks to progress—weekend sabotage! You’ve worked hard all week, but when the weekend hits, all that progress seems to fall apart with overeating, drinking, and lack of structure. Sound familiar? In this episode, I’ll break down:
Listen in to discover how to create a plan that works for you, so you can enjoy your weekends and still reach your goals. Join the conversation: Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Weekend Weight Gain: Is it possible to gain 3 lbs? | 11 Aug 2024 | 00:07:15 | |
In this episode we talk about the common phenomenon of weekend weight gain. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Scholarship Winner Debra Radcliff | 14 Nov 2022 | 00:36:09 | |
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. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| How Alison Jones has lost 12 lbs and 12 inches in 8 weeks! | 06 Nov 2022 | 00:35:38 | |
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! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Shawn Needham, a compounding pharmacist and health advocate on HRT for women | 30 Oct 2022 | 00:35:47 | |
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. https://www.instagram.com/health_solutions_shawn_needham/ Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| How Tammy Plett lost 8 lbs and 13" in 3 months at 59 years young! | 23 Oct 2022 | 00:21:21 | |
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 gaining a few pounds each year. She wanted to feel good in her skin again, confident and be happy with the process. Everything she tried had not given her enough success to continue, causing her to lose motivation, become more depressed about it and spiral even further down. She used to be a highly motivated person and she wanted that back again. I knew she was on the right path, she just needed to make a few tweaks to her nutrition and training, she trusted me when I said it could absolutely be done and she went all in! Coach Lori's guidance and Tammy's positive outlook and mental state has helped her push through her fat loss journey. She said she wanted to “Learn how to take care of myself for the rest of my days on earth.” She said "I fit into clothes I have not worn in over 3 years. My tankini swim suit was very tight on my belly in March and very uncomfortable. I had to put it away and get out my smaller one cause that one became too loose! Feel better, more confident in my skin. Much stronger with the strength training and my body feels it." She also mentioned that this was very easy to do and a sustainable approach to weight loss. She never felt hungry or deprived, if there was something she wanted, she had it! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Anna "Rockstar" Wilson on her 60 lb weight loss and surgery | 16 Oct 2022 | 00:31:29 | |
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 from the weight loss as well as breast augmentation. Website: https://linktr.ee/annarockstar Instagram: https://www.instagram.com/annarockstarfitness/ TikTok: https://www.tiktok.com/@annarockstarfitness Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| How our client Roni has lost 8 inches and 3 lbs in 10 weeks by eating MORE and exercising LESS! | 09 Oct 2022 | 00:19:40 | |
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! To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| The Power of Protein in Menopause: How I leaned out in 24 days | 25 Sep 2022 | 00:13:16 | |
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! To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Dr. Shelly Burns on Perimenopause, Training and HRT | 18 Sep 2022 | 00:32:06 | |
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: Fit 40 Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets I am currently accepting clients! To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Kathleen Trotter: Author of Finding your Fit and Your Fittest Future Self | 11 Sep 2022 | 00:35:46 | |
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 approach to fitness and coaching—namely, that a person’s mindset and mental health is just as critical to their overall health as the number of hours they spend at the gym—sets her apart from many of her peers. Her commitment to improving the overall wellbeing of her clients rather than just helping them hit a number on the scale comes from a place of knowing what it’s like to hate your body, as she grew up overeating, sneaking junk food and using every excuse she could think of to get out of gym class until, years later, Kathleen become her own health hero. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Macros 101, the what, the why and the how on tracking macros! | 04 Sep 2022 | 00:09:03 | |
Tracking macros isn't hard but it can be confusing! In this episode I talk about: To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Mindset and Weight Loss: Dana’s story | 05 Aug 2024 | 00:16:46 | |
In this episode of Mastering Menopause, I share Dana's experiences and breakthroughs in her journey towards weight loss and fitness, achieved through positive reinforcement and one on one coaching. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| New month, new Goals, I love a September Reboot! | 28 Aug 2022 | 00:06:11 | |
Link with more info on Jump Start https://www.menopotmeltdown.com/jumpstart One way to set realistic goals is to embrace the chaos that life throws your way, or simply accepting the fact that you can't control everything. It’s never going to be the perfect time to start something and it’s never going to go perfectly as planned. From there, it's easier to focus on what's important for you and work towards achievable goals. To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| The Benefits of Weight Training in Menopause and How To Get Started | 21 Aug 2022 | 00:06:02 | |
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 some of the symptoms of menopause. By working specific muscle groups, weight training can help to tone and sculpt the arms, shoulders, and legs. Here are some tips to get you started: To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 6 Things You Can Do To Lose Weight in Menopause | 14 Aug 2022 | 00:07:05 | |
1. Don't diet- eat a variety of healthy foods to make sure you're getting all the nutrients you need Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Weight Training for Women in menopause. If you're not working your muscles, you're losing them! | 07 Aug 2022 | 00:08:37 | |
Weight training for women in menopause Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Overcoming Cravings for women in menopause. 4 reasons why you have those late night munchies. | 06 Aug 2022 | 00:06:00 | |
Craving Foods at Night? Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Do You Need To Track Macros to Lose Weight? | 17 Jul 2022 | 00:06:27 | |
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, maybe losing the same pounds over and over or even worse being stuck or gaining weight. Tracking macros to lose weight is the fastest way to get really dialed in on what is happening with your nutrition, what you’re eating, and where your calories are coming from. To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Why Protein is Important, Especially For Women Over 40 | 10 Jul 2022 | 00:07:28 | |
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’t have a lot of muscle mass to start with, it’s critical at this time to ensure more than just “adequate” amounts of protein. For more ideas on how to get in protein, join my free 5 day challenge. I will be popping in the group all week going live with tips and answering questions. Be sure to join me live on Tuesday as I give a quick tour of my pantry and fridge, showing you how I get in 40-50 grams of protein at each meal! I’ll post the link to join but you can go to my website at http://katalystfitness.net Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Parasympathetic breathing to calm your mind and body. | 19 Jun 2022 | 00:05:21 | |
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. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| How to Lose Fat and Get Toned | 12 Jun 2022 | 00:10:01 | |
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! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Not Losing Weight on Your Diet? You May Need a Reverse Diet. | 05 Jun 2022 | 00:11:19 | |
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! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 1200 Calories not Cutting It? Why it Fails During Menopause. | 28 Jul 2024 | 00:18:39 | |
Summary Takeaways
02:32 04:26 09:01 11:39 16:45 Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Execution: It’s not complicated, but it does take effort. | 30 May 2022 | 00:04:17 | |
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 the things. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| My experience with HRT (Hormone Replacement Therapy) | 22 May 2022 | 00:07:26 | |
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! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| How to Hit Your Protein Goals | 16 May 2022 | 00:07:31 | |
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! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 5 lifestyle and behavior shifts for health. | 08 May 2022 | 00:07:35 | |
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. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| When To Take A Break From Dieting | 25 Apr 2022 | 00:03:36 | |
If you have been dieting for 12+ weeks it may be time to take a break. Here are some symptoms to look out for. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Why Your Body Isn't Changing | 17 Apr 2022 | 00:07:00 | |
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. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Sleep Benefits for Health | 03 Apr 2022 | 00:04:33 | |
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. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Is Your Diet and Exercise Program Helping You or Hurting You? | 27 Mar 2022 | 00:04:09 | |
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. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Why is it so hard to lose 5 pounds? | 20 Mar 2022 | 00:09:25 | |
Here's the link for the calorie calculator: https://plan.katalystfitness.net Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Cortisol and Stress | 13 Mar 2022 | 00:04:48 | |
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 Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Did you "blow it" over the 4 day holiday? How to get out of all or nothing thinking. | 08 Jul 2024 | 00:13:03 | |
Did you blow it over the 4 day holiday weekend and are now planning your week of a strict deficit eating salads and how much exercise you have to do? Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Skinny Fat-What is it and How to Fix It | 06 Mar 2022 | 00:03:31 | |
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. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Gut Health: 4 Ways to Support a Healthy Gut | 27 Feb 2022 | 00:03:55 | |
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 through diet and environment. The western diet is associated with dysbiosis, this is a disruption in the gut bacterial profile. In other words, the bad bacteria outnumber the good. How Can You Support Your Gut? Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| The Pros and Cons of 3 Popular Diets | 21 Feb 2022 | 00:06:03 | |
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 popular for weight loss. If you have any questions, please contact me at info@katalystfitness.net Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| The One Thing That Will Make Or Break Successful Weight Loss | 13 Feb 2022 | 00:05:20 | |
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. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| A 3 day and 4 day Training Program for Women | 07 Feb 2022 | 00:07:45 | |
Let'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 consistently miss one of those days in a 4 week upper/lower split and you're only getting in 3 days a week then that would be a disadvantage. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| How To Get Toned: Why Your Beach Body Workout Isn't Working | 30 Jan 2022 | 00:03:30 | |
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 is going to take a lot more than 1200 calories and some time on the treadmill or your peloton. Gaining lean muscle through weight lifting and fueling your body with the calories it needs is what you should to be doing. Here are some common workout and diet myths; 1. You have to feel sore to have a good workout. 2. Low reps bulks, high reps tones 3. Lifting heavy makes you bulky 4. You need 1200 calories to lose weight Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| How Can You Tell If You Are Under Eating? | 23 Jan 2022 | 00:04:38 | |
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 enough food! In this episode I will tell you what happens when you don’t eat enough food. (It's more common than you think!) Use my online calorie/macro calculator http://plan.katalystfitness.net Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Mindset and Menopause: Change Your Mindset to Create the Life You Want | 16 Jan 2022 | 00:05:20 | |
When it comes to our mindset during menopause, a lot of us have adapted the “fixed mindset”. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| New Years Diets, Gut Health and Alcohol with Paige Knapp | 02 Jan 2022 | 00:30:31 | |
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. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Use this goal setting exercise for your New Years' resolutions. | 26 Dec 2021 | 00:07:18 | |
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! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Results from Rapid Fat Loss Beta Test Group | 01 Jul 2024 | 00:22:26 | |
At the beginning of June I had 20 participants in a beta test group for a 14 day rapid fat loss protocol. This beta test was for me to see: If this is even a viable option for a group program. What the drop off rate will be and when. How can I improve the program to make it better. Lastly, what is the amount of weight people regain 2 weeks after? None? All of it? For the clients I have used this approach with, they have been very successful with it. We use it for when they are just plain stuck and it gets things moving again. They don’t regain it and start losing again at a slower rate on higher calories. Hear the results of the beta test in this episode! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Weight Loss: Is it Hormones? Or Lifestyle? | 19 Dec 2021 | 00:07:04 | |
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. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| What 1800 calories a day looks like. | 12 Dec 2021 | 00:05:41 | |
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 calculate your maintenance calories. Most women need anywhere from 1500-2000 calories, depending on daily activity level and occupation. Let’s take a 50 year old woman, who is 5’4” and weighs 140 pounds and is relatively active. Her daily needs to maintain weight are about 1800. Here's what a day of eating might look like for her. To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| Are Your Weekends Sabotaging Your Progress? | 05 Dec 2021 | 00:04:58 | |
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!" But every Monday I got a chance to start over which made me feel better about my weekends. To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||