This may seem counter intuitive, but did you know that always dieting,  always trying to be in a deficit, will actually prevent women from reaching their goals?!
Especially if you are in menopause!

Listen for:
Why that happens and
What you can do instead.

Use this link for the calculator that I used. https://plan.katalystfitness.net/

You can also see this on YouTube if you would like the visual!

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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...

In this episode I go over the ultimate weight loss hack in menopause.

Hack your lifestyle.

Dial in your nutrition, start strength training
Get in your steps, water and sleep.

And be consistent with the above...

That's the hack.

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...

I did exactly what I tell MOST women not to do!

Today I’m going to discuss my 2 week aggressive fat loss phase basically a rapid fat loss protocol.

I was able to do this because I’ve built up  my metabolism by NOT dieting for almost 6 months. I was in a place that allowed me to drop 4 lbs in 14 days, this is NOT for everyone and I will definitely go into the details on:
What I did, plus the pros and cons
Who this is for and 
Who should not do this and why!

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...

I stopped tracking macros for 5 months-here’s what happened.

I’ve been tracking calories pretty regularly in My Fitness Pal for the past 10 years or so, always trying to stay in my calorie budget, not paying attention to where those calories came from. 

I didn’t actually start tracking macros until September of 2019. I didn’t understand the importance of a balanced approach to carbs, protein and fats until I hired my first coach. 

The benefit of tracking macros for fat/weight loss was undeniable. This was the missing piece that I was searching for. By prioritizing protein and having a balanced approach, incorporating foods I loved (wine lol) I lost 25 lbs from September 2019 to February 2020. Just by tracking macros! 

No crazy cardio, in fact, I pulled back on all the cardio and focused on lifting weights. I continued to track pretty regularly until last Fall and from there I was just tracking protein in my head.

I eat pretty much the same foods most days, I know how to prioritize protein, I know what a serving looks like, I know what to order when I’m at a restaurant. 

These are all habits that are part of my lifestyle now, I don’t have to think about it at all, so why bother tracking? That is in fact the point to tracking, to get to where you don’t need to track to maintain your results.

So what happened when I stopped? Listen to the episode to find out!

Here's the link to register for the Master Class on 1/25 at 5:30 MST/7:30 EST https://www.menopotmeltdown.com/masterclass
In this master class I will teach you how you can increase your metabolic rate to become a fat burner instead of a fat storer and increase your energy, improve your sleep and moods, decrease cravings, increase tone and muscle and yes, decrease fat and lose weight easily.

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 may piss you off:

It’s not your hormones, it’s not menopause, it’s not your age.

I talk to women everyday that are dealing with unwanted belly fat, weight gain, fatigue, lack of energy and motivation, digestion issues (bloating and constipation), difficulty sleeping, hair loss, low libido and mood swings.

It’s your lifestyle…

Thinking menopause is the issue IS the issue.

Because this is what women say when I ask what is your biggest challenge right now?

I don't have time to cook or meal prep 

I'm too busy, my job is demanding

I can’t lower my stress, it’s just part of my life

I don’t have the time, energy or motivation to workout

It’s too cold/hot to walk outside

I forget to eat or I’m just not hungry

I crave snacks at night and can’t stop

I eat great all week, it’s the weekends that are my downfall

Those are lifestyle choices, not your hormones or menopause.

Now, I KNOW things are harder as you go through menopause, this was my experience as well. But it wasn’t my hormones that was causing me to gain weight month after month or why things that used to work weren’t working.

You do have to pivot at this stage and make some lifestyle changes.

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...

Susan Salenger discusses her book Sidelined:How Women Can Navigate a Broken Healthcare System which is about empowering women's healthcare advocacy.

Motivation for writing Sidelined and advocating for women's health

Susan detailed her own unnecessary surgery experience and subsequent research revelations about women's health inequalities that inspired her to write Sidelined. She aims to inform women directly on their rights and resources.

Common reasons women don't question doctors 

Susan's interviews found women prioritize others' needs above their own health due to busyness. They hesitate to question doctors or seek second opinions to avoid conflict. This passive approach risks health consequences from unaddressed misdiagnoses.

Importance of getting second opinions and understanding diagnoses

Given diseases' symptom mimicry, second opinions are important checks, especially for serious treatments. Women should clarify diagnoses by researching definitions and asking what else it could indicate. Doctors see expectations not full pictures.

Tips for taking control of your health and doctor visits 

Women should prepare prioritized symptom lists and record visits. They should clarify diagnoses, treatments, and further questions for the doctor. Bringing advocates and repeating back discussions ensures understanding in the rushed system.

Vitality and exercise in the 80s, genetics, and medical gaslighting 

Susan attributes her energy to exercise, genetics and purposeful work. She discussed ageism in medicine like her mother's misdiagnosed drug reaction. Her next book addresses gaslighting women's physical symptoms as "all in their heads".

Link for Sidelined: https://a.co/d/5LiTuK4

TikTok: https://www.tiktok.com/@grandma.gains

Instagram:

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...

Happy New Year!

Instead of preparing to throw everything out of your pantry and embark on an ambitious workout routine, you can do this instead to rock your weight loss journey in 2024. 

First of all, I would reflect on your health Journey so far and assess what worked and what didn't work. 

What are your goals? When we set goals we want to make sure that those are achievable goals and then reverse engineer how you're going to make that happen.   

Is it that you want to lose 10 pounds by Spring that's realistic but if you’re looking to lose 10 pounds by your February cruise that’s not realistic. 

Sure you can do it with an extreme diet but it will come back and then some.  
Aren’t you tired of yoyo dieting? Gaining and losing the same weight over and over?

In this episode I will show you how to rock your weight loss journey in 2024, lose weight once and for all, without embarking on a super aggressive diet or workout routine.

Book a call with us today to get started on your weight loss 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...

The true transformation in a weight loss journey is the mindset shift rather than just physical changes.

Katalyst Fitness uses three phases in a transformation process: the primer phase,  accelerated fat loss phase, and maintenance phase.

Spending time in maintenance is crucial for successful weight loss as it revives the metabolism and teaches proper habits for lasting change.

In a deficit there may be setbacks such as hitting a plateau or going on vacation. This is where adherence to protocols like protein intake, hydration, and sleep become important instead of just dropping calories further.

Taking planned breaks is also beneficial for avoiding diet fatigue.

Finding true maintenance calories can take 2-4 weeks but once established, it becomes the new normal for daily meals without strict tracking necessary.

A realistic expectation for weight loss is 0.5-1 pound per week on average with consistency being key for continued results.

To start off 2024 on a healthy note, reserve a spot now for one-on-one coaching  by booking a call with us (link below) or filling out the application https://go.katalystfitness.net/mmmapplication to see if we'd be a good fit to work together with Katalyst Fitness starting January 1st or whenever you're ready.

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...

Holiday foods can often lead to bloating, leaving us feeling uncomfortable and lethargic. Here's how you can both manage and prevent this issue:

Move More: A mini trampoline or dancing to your favorite music can help stimulate digestion. If you prefer walking, add a bit of hip wiggle for extra effect.

Yoga Poses: Knees-to-chest, happy baby, and spinal twist are three yoga poses that can help release gas and reduce bloating. Check out my Instagram or TikTok for a de-bloat flow.

Bloating-Reducing Foods: Opt for pineapples, papayas, cucumbers, fermented foods, and ginger. Avoid gas-causing foods like broccoli and cabbage.

Digestive Enzymes: If you're prone to bloating, consider having a digestive enzyme on hand.

Preventing Bloating:

Stay Hydrated: Amid the holiday hustle, don't forget to drink water. Proper hydration aids digestion and helps prevent bloating.

Daily Activity: Incorporate daily movement into your routine. Whether it's a brisk post-dinner walk or a midday yoga session, any activity can aid digestion and reduce bloating.

Recognize Your Triggers: Some foods might cause bloating more than others. Be mindful of these triggers and consume them in moderation.

Probiotics and Fermented Foods: Foods like kimchi and pickled veggies can promote gut health, aiding digestion and preventing bloating.

If you find these tips helpful, please consider leaving a 5-star review. This helps me reach more women like you! Stay tuned for next week when I'll share insights about client transformation journeys, common weight loss mistakes, and how to maintain your weight loss. 

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...

Looking to shed some weight this month without the stress of counting calories? Here are five practical strategies:

Prioritize Protein: Aim for three protein-rich meals daily. Protein not only provides essential nutrients but also suppresses your appetite, helping you avoid calorie-laden snacks.

Home-cooked Meals: Try to eat at home from Monday through Friday, reserving high-calorie meals for weekends. Remember, restaurant meals often have hidden calories, so reducing your dining out frequency can significantly impact your weight loss journey.

Boost Your Veggie Intake: Incorporate a large salad or triple portion of vegetables into your daily diet. This simple step will increase your nutrient and fiber intake, promoting gut health and managing calorie consumption without the need for meticulous counting.

Daily Walks: Commit to a 30-minute walk every day. Not only is walking excellent for maintaining energy balance and aiding digestion, but it's also a fantastic way to prevent weight gain. Feel free to split your walks into shorter sessions if that suits you better.

Mind Your Alcohol: Alcohol packs a hefty calorie punch. Try limiting your intake to two drinks and reducing the number of days you drink. If this seems challenging, consider reassessing your relationship with alcohol. Perhaps join me for a dry January?

I hope these tips empower you on your weight loss journey. Stay tuned for next week, where I'll share valuable advice on avoiding and managing bloating from holiday foods. 

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...