Send us Fan Mail

Everyone is talking about GLP-1 medications, but almost no one is talking about what happens to your muscles when you use them. In Part 2 of this series, Kat breaks down the critical difference between weight loss and body composition change, explains exactly how GLP-1s work and why muscle loss is a real risk without the right strategy, and gives you a practical framework for protecting lean mass whether you're using a medication or not. No judgment, no agenda. Just the full picture your body deserves.

Last week's episode: 

☎️ Schedule a Fit Call with Kat

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

❓ Questions About Strength, Nutrition, or Cardio?
Submit them here: Ask Kat

Send us Fan Mail

If you've ever asked, "What exercises do I need now that I'm in perimenopause?"  this episode is for you. Kat breaks down the science of what actually changes in your body during perimenopause and menopause, why strength training is the most important investment you can make right now, and how training methodology shifts (even when the exercises don't). No magic programs. No marketing fluff. Just the real, research-backed answer to one of the most common questions in women's fitness.

☎️ Book a call Fit Call

📩 Subscribe to The Strong Edit

Topics Covered

• Why there are no menopause-specific exercises — and what actually matters
• The seven fundamental movement patterns and why they apply to every woman at every age
• What declining estrogen actually does to muscle, bone, metabolism, and soft tissue
• How training methodology (not exercise selection) shifts in perimenopause and menopause
• Progressive overload, intensity, recovery windows, and protein intake in this phase of life
• How to evaluate programs and identify marketing red flags
• Training for longevity: why the decisions you make now matter for the rest of your life

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

❓ Questions About Strength, Nutrition, or Cardio?
Submit them here: Ask Kat

Send us Fan Mail

Have you ever started over on the same goal so many times you've lost count? Same commitment, same strong start — and then life happens, motivation disappears, and the goal quietly gets shelved until Monday.

That space between starting and arriving? That's not failure. That's the work. In this episode, Kat breaks down what she calls the messy middle — why it's so uncomfortable, why our culture of instant results is making it worse, and four honest, practical ways to actually get through it.

No gadgets. No optimization hacks. Just the things that hold you when motivation doesn't show up.

☎️ Book a Fit Call: Let's Chat! 

Resources mentioned

• Atomic Habits by James Clear — jamesclear.com/atomic-habits
• KatFit Strength Online Coaching — kat.fit
• KatFit on Instagram — @KatFitStrength

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

❓ Questions About Strength, Nutrition, or Cardio?
Submit them here: Ask Kat

Send us Fan Mail

Kat welcomes Paige Thompson, a Philadelphia-based licensed counselor specializing in eating disorders, disordered eating, and body image—especially for athletes and women in the perinatal season. They discuss how health is often treated as a narrow, linear “track,” and how diet culture fuels black-and-white thinking, moralizing around food and exercise, and beliefs such as “smaller is healthier,” or that rest equals laziness. Paige reframes food as more than “fuel,” emphasizing flexibility, culture, connection, and values-based definitions of health that include relationships and mental well-being. They explore internal critical dialogue, how to build awareness of where messages come from, and why transitions (such as leaving college sports or experiencing an injury) can increase vulnerability to rigid rules. Paige suggests starting by identifying food rules and “good/bad” lists, eating enough with frequency/volume/variety, tuning in to hunger cues, and seeking HAES/anti-diet professionals. 

Connect with Paige at https://www.paigethompsonlpc.com (IG: therapistthoughts_paget)

00:00 Food Body Scale Control

00:22 Show Intro Disclaimer

01:27 Meet Paige Thompson

02:13 Health Is Not Linear

04:47 Fueling With Flexibility

09:56 Clean Eating Exercise Guilt

14:34 Quieting The Inner Critic

17:56 Unlearning Worth And Thinness

20:07 Am I An Athlete

24:50 Post College Identity Shift

31:51 Start This Week Practical Steps

34:52 Where To Find Paige

35:27 Final Wrap And Subscribe

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

❓ Questions About Strength, Nutrition, or Cardio?
Submit them here: Ask Kat

Send us Fan Mail

Kat shares how, in one day, she coached four very different people, including a new client over 35 who doubted herself in the gym and a 14–15-year-old high jumper facing a new height, through the same hesitation: the internal “I can’t.” She explains that what holds us back often isn’t the weight but self-imposed limitations stories treated as facts (too old, too weak, don’t belong) rooted in past experiences, comparisons, cultural messaging, fear of failure, and a lack of evidence. 

Kat offers five questions to identify limiting beliefs and five practical steps to break through them: borrow belief, remove measurements at first, redefine what you’re competing for, gather evidence against the old story, and step intentionally into discomfort. 

She invites women of any age to book a no-obligation 15-minute fit call to build confidence and capability.

00:00 Same Doubt Different Lives
00:57 Podcast Welcome and Mission
01:45 Spring Check In and Setup
03:21 Client Story Borrowed Trust
05:59 Track Meet High Jump Breakthrough
08:10 Self-Imposed Limits Explained
09:06 Where Limiting Stories Come From
11:17 Five Questions to Spot Limits
15:37 Five Steps to Break Through
20:15 Permission Slip and Takeaway
21:10 Work With Me Fit Call
22:40 Outro Subscribe and Share

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

❓ Questions About Strength, Nutrition, or Cardio?
Submit them here: Ask Kat

Send us Fan Mail

Kat, host of MilesFromHerView, explains how women in midlife can combine strength training, cardio, power work, and NEAT without relying on fitness gimmicks or perfectionism. She details how estrogen changes after 40 affect muscle, bone density, fat distribution, and metabolism, and why progressive overload (adjusting load, reps, sets, tempo, range of motion, or rest) is essential for ongoing adaptation. She outlines key movement patterns for functional strength and describes “lifting heavy” as performing a challenging 6–10 reps with good form. For bone health and safety, she recommends low-volume power and plyometric exercises, with modifications for osteoporosis, pelvic floor issues, or joint pain. She clarifies that weighted-vest walking is not a necessity, suggests gradually building up to 150 minutes of moderate cardio, emphasizes NEAT as daily movement, addresses common barriers to consistency, and shares a simple weekly starter plan.

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

❓ Questions About Strength, Nutrition, or Cardio?
Submit them here: Ask Kat

Send us Fan Mail

We made it to 100 episodes — and to mark the milestone, Kat gets back to what started it all: running. In this episode, she shares the four principles she returns to constantly, no matter where she is in her training. Whether you're lacing up for the first time, returning after a break, or a seasoned runner wondering why you keep burning out, this one is for you.

In this episode:

• Why your cardiovascular system adapts faster than your tendons, ligaments, and bones — and why that gap causes most injuries
• The comparison trap that derails almost every returning runner (and how to get out of it)
• The sequence most runners get completely backwards: consistency → duration → intensity
• Why strength training isn't optional — especially for women who want to keep running for decades

This week's action: Pick two days to run. Keep it easy. Keep it short. That's it.

Want a plan built around your real life? Book a free 15-minute Fit Call 

📩 Subscribe to the weekly newsletter at kat.fit 
📲 Follow on Instagram @katfitstrength

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

❓ Questions About Strength, Nutrition, or Cardio?
Submit them here: Ask Kat

Send us Fan Mail

Kat, host of the Miles From Her View podcast powered by KatFit Strength, explains that motherhood isn't the end of fitness — it's a new chapter that requires a different approach than typical "perfect plan" advice. Drawing on nearly 20 years of coaching and her own ultra-running experience, she argues inconsistency usually reflects programs that ignore the other 23 hours of a woman's day, not a lack of willpower. She outlines key strategies: schedule protected workout times based on realistic "worst weeks," use flexibility and adaptability, divide and conquer household responsibilities when possible, ditch all-or-nothing thinking, accept missed/messy/interrupted workouts, and work in ranges with baseline and shortened workout options. She emphasizes that seasons of life change, progress can mean maintaining or simply staying in motion — and that you don't have to figure it out alone.

🔥 Ready to stop starting over and build something that actually fits your life?
☎️ Book a free call with Kat and find out what individualized coaching can do for you.

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

❓ Questions About Strength, Nutrition, or Cardio?
Submit them here: Ask Kat

Send us Fan Mail

Please note: This episode is for informational purposes only and is not intended to diagnose or treat any condition. Always consult your own healthcare provider for personalized guidance.

If you've ever felt the pull between wanting to lose the baby weight and wanting to be okay in your body, this one's for you.

Kat welcomes back Dr. Megan Bragg, Registered Dietitian Nutritionist, PhD in Nutrition, and mom of two, for an honest and nuanced conversation about one of the most common tensions in the postpartum season. There's no tidy answer here, just real talk about what it actually looks like to nourish yourself, navigate your body image, and make peace with the messy middle.

In this episode, we cover:

• Why wanting to lose weight and wanting to love your body aren't necessarily opposites
• How breastfeeding affects weight loss (and why it looks different for everyone)
• The way family dynamics shape our relationship with food and body image — and what we're modeling for our kids
• Practical strategies for feeding yourself well in survival mode: simple meal planning, flexible "good enough" meals, and early postpartum nourishment
• How to push back against "bounce back" culture and all-or-nothing nutrition rules
• Navigating weight conversations with your doctor
• When habits start sliding toward disordered eating — and what to do

Resources Mentioned

Dr. Bragg's blog post: Nourishment Without Perfection

Connect with Dr. Megan Bragg Website: familycenterednutritionscience.com Book a session: fcnutritionscience.clientsecure.me

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

❓ Questions About Strength, Nutrition, or Cardio?
Submit them here: Ask Kat

Send us Fan Mail

Kat, host of the MilesFromHerView podcast powered by KatFit Strength, explains why feeling wiped out and having no appetite at the end of the day are often stress-and-fueling issues rather than laziness or lack of discipline. Using a client case study ("Diane," an early-40s project manager juggling work, kids, and a parent in declining health), she explains how chronic stress and inconsistent eating can suppress or scramble hunger cues, lead to undereating during the day, blood sugar crashes, and overeating at night.

00:00 Running on Empty

00:50 Show Intro

01:38 Winter Check In

02:14 Diane Case Study

05:10 Stress and Hunger Signals

06:35 Supplements vs Foundation

08:39 800 Gram Baseline

11:41 Add Dont Subtract

13:21 High Demand Seasons

15:23 Do This Today

16:43 Wrap Up and Subscribe

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

❓ Questions About Strength, Nutrition, or Cardio?
Submit them here: Ask Kat