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...

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.

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...

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!
Jump Start, a 6 week nutrition and exercise reboot:
https://www.menopotmeltdown.com/jumpstart

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

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...

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!

Online calorie calculator: http://plan.katalystfitness.net

Jump Start, a 6 week nutrition and exercise reboot:
https://www.menopotmeltdown.com/jumpstart

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

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...

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.

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

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...

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!


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

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...

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!

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

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...