Mastering Menopause

Susan Niebergall shares her journey of getting into fantastic shape in her 50s and 60s and emphasizes that it's never too late to make a change. She highlights the importance of nutrition and strength training in achieving fitness goals. 

Susan and Kathy discuss the misconceptions surrounding menopause and weight gain. They also address the confusion in the fitness space and the need to take responsibility for one's own health and fitness journey and emphasize the importance of consistency, tracking nutrition, focusing on protein intake, and incorporating strength training into workouts. 

They also discuss the mindset shift needed to let go of perfectionism and victimhood. Susan shares her personal experience with hip surgery and how she continued to prioritize her health and fitness. Overall, the conversation highlights the need for women to take control of their health and make sustainable lifestyle changes.

Takeaways

• It's never too late to make a change and get into shape.
• Nutrition plays a crucial role in achieving fitness goals.
• Take responsibility for your own health and fitness journey. Consistency is key for successful weight loss and overall health.
• Incorporating strength training into workouts is essential for women in their 50s.
• Letting go of perfectionism and victimhood is crucial for long-term success.
• Prioritizing health and fitness is possible even during challenging times,
• "If you are not brutally, honestly aware of how much you're consuming, you will spin your wheels."
• "Training can be the passenger riding shotgun and will help you get there, sure. But it's not training's responsibility to get you to your weight loss goal at all."

Chapters

 Susan's Fitness Journey

02:15
The Importance of Nutrition and Strength Training

09:36
Dispelling Misconceptions about Menopause and Weight Gain

28:17
The Importance of Consistency for Weight Loss

38:29
Tracking Nutrition and Focusing on Protein Intake

41:20
Incorporating Strength Training for Women in Their 50s

44:01
Letting Go of Perfectionism and Victimhood

48:39
Prioritizing Health and Fitness During Challenging Times

Susan's Instagram: https://www.instagram.com/susanniebergallfitness/
Join the Inner Circle: https://www.sfinnercircle.com/
Instagram Reel with Jordan Syatt: https://www.instagram.com/p/C1-miCkuDej/
Fit at Ay Age: It's Never Too Late: https://amzn.to/3RoKoXB

Send us Fan Mail

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

Join me and the amazing Casey Young, Fit Nutritionist as we talk about training and nutrition for women in their 40's. Casey is a Registered Dietician and certified personal trainer with years of experience and a passion for helping women achieve their health goals.

She is one of the first people I followed on Tik Tok.  I had the pleasure of meeting her in person at the Real Coaches Summit in Las Vegas

We discuss the unique challenges that come with being in your 40's and how to overcome them through proper training and nutrition. From hormonal changes to busy schedules, Casey will share her expert advice on how to stay fit, healthy, and strong in this stage of life.

We cover everything you need to know about staying on top of your fitness game in your 40's.

Follow her on Instagram: https://www.instagram.com/fit.nutritionist/
and on Tik Tok https://www.tiktok.com/@fit.nutritionist
Check out her website: https://inspirehw.com/

Send us Fan Mail

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

Jeff Hoehn on RIR/Training

Jeff explained the concept of RIR (Reps in Reserve) as a way to gauge training intensity. RIR refers to the estimated number of additional reps you could perform before reaching muscular failure. The goal is to train with enough intensity to drive muscle growth, but not to the point of failure every set to allow for better recovery and injury prevention.

Factors Affecting RIR Accuracy @ 3:45

Jeff discussed factors that can impact the accuracy of RIR estimates, including:

• Participants tend to underestimate RIR by about 1 rep on average
• RIR estimates are more accurate when closer to failure vs further away
• RIR is more accurate for upper body vs lower body exercises
• RIR is more accurate with higher rep sets vs lower rep sets

Progressing Training Over Time @ 9:45

Jeff explained that progressive overload can be achieved not just by increasing weight, but also by increasing reps within a given rep range. He recommended using rep ranges rather than fixed reps, and gradually increasing reps over time before adding weight. Proper form and technique are also important for continued progress.

Follow Jeff on Instagram: https://www.instagram.com/jeffhoehn_/

Join Jump Start for a smart 4 week training program paired with nutrition to get you toned, we begin 5/20/24 https://www.menopotmeltdown.com/jumpstart

Send us Fan Mail

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

Today I am excited to introduce you to Danny Matranga, a personal trainer and coach, who gave a presentation at the Real Coaches Summit about the harmful effects of alcohol on health and body composition, particularly for women in the menopausal age range. They discuss the impact of alcohol on sleep, stress, and various health conditions such as cancer, diabetes, and obesity. Danny emphasizes the importance of moderation and setting boundaries when it comes to alcohol consumption, highlighting the need to prioritize overall health and well-being. He also suggests focusing on increasing protein and fiber intake as positive dietary changes to support body composition goals.

• Alcohol consumption can have harmful effects on sleep, stress levels, and various health conditions such as cancer, diabetes, and obesity.
• Moderation and setting boundaries are important when it comes to alcohol consumption, especially for women in the menopausal age range.
• Increasing protein and fiber intake can support body composition goals and overall health.

Danny Matranga's link to all socials and podcast https://bio.site/danny.matranga

Link for Jump Start my 4 week group coaching program
starting May 20th: https://www.menopotmeltdown.com/jumpstart

Send us Fan Mail

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

How Renee mastered her menopause journey

Imagine waking up one morning, looking in the mirror, and finally, liking what you see. That’s not just a dream—it's a reality for Renee. After doing the free 5 Day Menopot Meltdown Challenge and then joining our 90 Day Mastering Menopause Method at Katalyst Fitness and Nutrition, she transformed her life, not just her waistline.

Renee, like many of you, hesitated at first. The fear of investing in a program only to be disappointed was real. But I challenged her to change her perspective, empowering her to take that leap towards a healthier, happier version of herself.

From there she's embraced a lifestyle that isn't confined to rigid meal plans or depriving herself of her favorite foods. Instead, she found balance—eating well and enjoying  chocolate shakes without guilt.

Her physical transformation was stunning—she's toning that stubborn belly area and starting to see real muscle definition where it was covered before. But more impressively, Renee's entire energy shifted. She stopped seeing food as the enemy and started viewing food for what it is, nourishment and enjoyment.

Here at Katalyst Fitness and Nutrition, stories like Renee’s fuel our passion. We understand that every woman's journey through menopause is unique, this isn’t a one-size-fits-all. We customize our approach to fit your life, helping you balance your hormones, and manage weight without sacrificing the foods and activities you love.

If you're tired of battling menopause on your own and want to make a change that lasts, let's chat. Renee took that first step and hasn't looked back. Why not see where 90 days can take you?

5 Day Menopot Meltdown Challenge: https://www.menopotmeltdown.com

Book a call with me to talk about your unique situation and how we can help, fill out this coaching application and get on my calendar: https://www.menopotmeltdown.com/mmmcoachingapp

Send us Fan Mail

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

• The coaching space in the perimenopause and menopause space is becoming polarized, with a focus on being right rather than helping women.
• Integrity and a client-centered approach are essential in coaching.
• Women need to invest in themselves and prioritize their health.
• The basics of a healthy lifestyle, including movement, strength training, protein intake, and hydration, are the biggest needle movers for clients.
• Simplicity and lifestyle modifications are key to achieving long-term health and wellness. Eating balanced meals is more important than relying on high-protein snacks.
• Being hungry is not a bad thing; it's important to listen to your body's hunger cues.
• There is an overload of conflicting information in the health and wellness industry; finding a coach or resource that aligns with your beliefs and goals is crucial.
• Every woman deserves to feel seen and supported in their health journey.

Send us Fan Mail

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

Join me and Jim Hallinan @jimmynutrition for a discussion on coaching, lifestyle, mindset, and core values. We covered a lot in this episode!

We talked about moving away from short-term fitness goals based on the scale, towards long-lasting, meaningful changes in how we live. Focusing on core values. This helps us understand why we want to be healthy and happy in the long run. Then making decisions every day based on those values, we can stay true to what's important to us. Being successful in health means more than just looking different—it's also about feeling good mentally, emotionally, and socially and staying true to what matters most to us.

We also talked about the Real Coaches Summit, some book recommendations, the shift that's happening in the coaching space, and some of our own business shifts. So much value packed into this hour. 

Follow Jim on Instagram https://www.instagram.com/jimmynutrition/

Link Tree to sign up for his newsletter and to listen to his podcast, The Other Side Lifestyle https://linktr.ee/jimmynutrition

Book recommendations:
Untethered Soul https://amzn.to/4didvVM
No Bad Parts https://amzn.to/49Lw0yD
The Mountain is You https://amzn.to/4b18SNM

Send us Fan Mail

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

Today I was joined by Aram Grigorian founder of the Real Coaches Summit and someone who's content I always get great value from. You may know him as @ 4weeks2thebeach . 

Aram shared his vision behind the "Real Coaches Summit," aiming to unite coaches in providing accessible education and individualized solutions.

We did a deep dive into the keys to sustainable health and weight loss success and explored the pitfalls of chasing quick fixes and fad diets without true lifestyle consistency. We tackled the myths surrounding menopause, empowering women to adapt their approach while taking full ownership.

From managing expectations to prioritizing nutrition, sleep, and strategic time management, this conversation offers a refreshing perspective on showing up for yourself with integrity for the long haul.

Follow Aram on Instagram: https://www.instagram.com/4weeks2thebeach/

Get on the waitlist for the Real Coaches Summit: https://www.realcoachessummit.com/

Send us Fan Mail

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

This was my experience when I was 47 and going through perimenopause.

Booking clients for April, fill out this coaching application and we'll set up a call.
https://www.menopotmeltdown.com/mmmcoachingapp

Send us Fan Mail

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

It's St. Patricks Day and I had a lot of thought come up as I started remembering what my relationship with alcohol used to look like.

 If you want the fastest results and a guaranteed hack for your health in menopause, take a look at your relationship with alcohol. This is no judgement! I'm not saying to give up alcohol for the rest of your life, but if you want the fastest fat loss results, ditching the booze is a sure fire way!

Jump Start is a 4 week nutrition and exercise reboot. We start Monday, 3/18 

https://www.menopotmeltdown.com/jumpstart

Send us Fan Mail

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...