Mastering Menopause

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:
Menopause Tsunami: How to Ride the Hormone Waves Like a BADASS

Website: www.DrShellyBurns.com

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 apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

To contact me: https://bit.ly/kathykatalyst

Follow me on    YouTube   Instagram   Facebook TikTok

check out my blogs at https://katalystfitness.net

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...

   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.
web: | kathleentrotter.com
fb: | FITbyKathleenT
insta: | @fitbykathleent
twitter: | @fitbykathleent

Brene Brown https://www.kathleentrotter.com/2018/02/16/second-highlighted-book-gifts-imperfection-brene-brown/
Book recommendations:
Carol Dweck Mindset 
Atomic Habits 
You Are Not That Smart 
The Chris Bosh Book

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...

Tracking macros isn't hard but it can be confusing! In this episode I talk about:
What are macros?
Why you would track macros?
How do you track macros?

To get your macro recommendation, use this calculator: https://plan.katalystfitness.net
A video on how to adjust My Fitness Pal: https://youtu.be/jPhiNm0KezA
My free 5 Day Menopot Meltdown Challenge: https://www.menopotmeltdown.com

We are currently accepting clients!
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

To contact me: https://bit.ly/kathykatalyst

Follow me on    YouTube   Instagram   Facebook TikTok

check out my blogs at https://katalystfitness.net

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...

Link with more info on Jump Start https://www.menopotmeltdown.com/jumpstart

New month new goals. I love September for goal setting. After the summer where I lack any real structure, I actually look forward to creating more of a structured routine. So what's needed? Well, you need A plan! One that is simple that you can put into action right away so this won't be just another month where things get added onto your already existing pile.

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.

For example, if you want to lose weight, don't focus on depriving yourself of all your favorite foods. Instead, try incorporating more protein into your everyday routine until it becomes second nature. If you’re trying to tone up, don’t focus on how many days a week you will exercise with a crazy cardio routine that’s going to have you spending hours in the gym. Instead, think what are the most effective exercises in the least amount I can do that will yield the most results?

Link with more info on Jump Start https://www.menopotmeltdown.com/jumpstart

Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
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 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 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. 

Regular resistance training can help to reduce hot flashes and night sweats by regulating body temperature. In addition, weight lifting can help to improve mood by releasing endorphins, which have an antidepressant effect. Also, regular weight-bearing exercise helps to maintain bone density, which is important for preventing osteoporosis. 

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:
1. Warmup
2. Exercise Selection
3. Training effectively and safely
4. Allowing for rest and recovery
5. Fuel Properly

Link with more info on Jump Start https://www.menopotmeltdown.com/jumpstart

3 live info sessions on the 25th, 27th and the 29th  where you'll have an opportunity to ask questions to see if this program is right for you, link to register: https://go.automationgoat.com/widget/appointment/katalyst/jumpstartinfo

Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
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 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...

1. Don't diet- eat a variety of healthy foods to make sure you're getting all the nutrients you need
2. Exercise regularly
3. Drink plenty of water
4. Avoid processed foods and sugary drinks
5. Get enough sleep
6. Manage your stress levels

To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
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 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...

Weight training for women in menopause
Why it’s important, what to do and the 4 mistakes you may be making
Why is strength trining so important for women in menopause? As we age we lose muscle, this process starts around the age of 40 so if you're not actively building muscle you are losing it. This will slow down your metabolism and lead to having more fat on your body even though your eating the same and doing the same activity
What to do
Lift 3-5 times a week, whatever you have time for the program you can stick to will be the one that’s most effective.
Aim for no more than 45 min. When in menopause we want to focus on building the muscle, the most effective time frame in my opinion is 45 minutes, I don’t think anything good happens after 45 minutes if you are working out hard enough.
The 4 mistakes you may be making
1.Not lifting heavy enough
2.Not lifting with intention just going through the motions
3.Doing cardio between sets and not resting
4. Changing up your workouts all the time
I will link the video to a 3 day and 4 day program that I do I hope this helps! Please subscribe and share this with a friend if you found this helpful.
https://youtu.be/qbXg_w4FsZI

To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
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 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...

Craving Foods at Night?

Here are 4 reasons why you just can't stop eating those late night snacks.

1. You're not eating enough during the day.

This one is very common. Grabbing a coffee for breakfast and then having a salad or something light for lunch, maybe a light snack before dinner, and then a "healthy" dinner, staying away from carbs.

Most women need around 2000 calorie to maintain their weight, when the body doesn't get the calories it needs, it will elevate the hunger hormone ghrelin. This is typically at night as the mind/body senses the balance in calories it needs and what it's been given so far, enter cravings!

2. You're not eating full meals.

Always grazing and not eating full meals will lead to cravings. If you eat a regular meal you will feel full and satisfied, constantly snacking but never getting in enough calories will set you up for those cravings later. Take the time to eat a full meal at breakfast, lunch and dinner.

3. You're overly restricting yourself.

When you eliminate foods that you love you're setting yourself up for craving that food. Telling yourself that you won't have pizza or sweets for any length of time rarely works, it actually backfires as now your mind can only think of what it's not getting and will prompt those cravings. Have you ever told your kid not to touch a hot stove only to see them have an uncontrollable urge to do it?

4. You're not eating enough protein.

Protein is king when it comes to killing cravings, it will help keep you full and satiated for hours. To find out how many calories and protein you should be getting a day, use this online calorie calculator: https://plan.katalystfitness.net

If you struggle with cravings at night, I recommend you try the free 5 day Menopot Meltdown Challenge, you can start any time. I have had so many women say that this has helped them eliminate those late night snacking binges!

Copy and paste the link
2https://www.menopotmeltdown.com
to start the free 5 Day Challenge.

To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
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 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...

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.

Link to register for the free 5 day Menopot Meltdown challenge https://www.menopotmeltdown.com

 To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
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 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...

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
 
To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
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 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...