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How to Track Fitness Progress

Episode Overview: In this episode, we address a common struggle busy moms face when balancing fitness with their daily lives. Our listener is tired of feeling like a beginner and struggles to gauge her progress. She wants to get back into running and incorporate strength training, especially being over 40. We'll provide a roadmap to help her (and you) find joy in fitness again.

Key Points:

• Listener's Struggle: Balancing fitness with a busy life and gauging progress.
• Running and Strength Training: Tips for incorporating both into a routine.
• Building a Solid Plan: A structured training plan is important.

Actionable Tips:

1. Have a Solid Plan:
   • Avoid random workouts.
   • Focus on progressive strength training.
   • Establish consistency in your routine.
2. Incorporate Aerobic Training:
   • Start with brisk walking, light jogging, or cycling.
   • Gradually build a running routine with intervals.
3. Full-Body Strength Training:
   • Include squats, deadlift variations, overhead presses, chest presses, rows, and core exercises.
   • Aim for two full-body sessions per week.
4. Understand Periodization:
   • Assess your current fitness level.
   • Build a foundation before increasing intensity.
5. Balance and Adapt:
   • Embrace life’s unpredictability.
   • Adjust your routine without guilt.

KatFit Strength Programs:

• KatFit Strength Premier:
  • Personalized workout programs.
  • Live video coaching sessions.
  • Customized nutrition coaching (no meal plans).
  • One-on-one support and feedback.
• KatFit Strength Essentials:
  • Personalized programming with less hands-on support.
  • App feedback and form correction.
  • Community forum for additional support.

Takeaways:

• Ensure at least 150 minutes of aerobic and strength training weekly.
• Aim for quality sleep and regular, nutrient-dense meals.
• Start with small, manageable changes and build consistency.

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