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In this episode of 'MilesFromHerView,' host Kat welcomes Dr. Elizabeth Williams Ruing, founder of Active Health DPC, to discuss the nuances of over-training, strength training, and recovery, especially for active women. They explore the role of hormones, the impact of stress on training, and how to effectively use wearable device data to enhance workouts and prevent burnout. Dr. Lizzie also emphasizes the importance of proper nutrition, adequate sleep, and tailoring training plans to individual menstrual cycles and life phases, such as perimenopause. This episode is packed with practical tips and expert advice to help women better understand their bodies and improve their fitness journeys.

Get in touch with Dr. Lizzie:

Facebook: https://www.facebook.com/ActiveHealthDPC 
Instagram: https://www.instagram.com/activehealthdpc/ 
YouTube: https://www.youtube.com/@ActiveHealthDPC 
Newsletter: on my website: https://activehealthdpc.org/ 
Website: https://activehealthdpc.org/

00:00 Introduction to Today's Guest and Episode Overview
01:11 Welcome to MilesFromHerView Podcast
02:02 Exploring Training and Recovery for Active Women
03:10 Understanding the Mental Shift in Training
04:49 The Impact of Hormones on Training and Recovery
06:34 Defining Overtraining and Its Phases
09:23 The Importance of Recovery and Avoiding Overtraining
12:53 Postpartum Training and Overtraining Syndrome
18:55 The Role of Wearable Devices in Monitoring Training
27:16 Understanding Heart Rate Variability
29:21 The Importance of Sleep for Recovery
30:32 Optimizing Sleep Hygiene
34:09 Managing Training and Sleep
39:44 Nutrition and Hydration Tips
44:50 Final Thoughts and Contact Information

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In this episode of MilesFromHerView, powered by KatFit Strength, host Kat shares insights and practical solutions for busy women to fuel their fitness journeys. Kat, a mom, business owner, ultra marathon runner, and strength trainer with nearly two decades of experience, addresses common fitness and nutrition challenges. She recounts her recent family trip to Nova Scotia, highlighting the importance of adaptability and planning. Kat answers listener questions about fitting strength training into busy schedules, the importance of varied cardio activities, incorporating mobility exercises, and maintaining balanced nutrition amidst daily chaos. Tune in for actionable advice on how to stay consistent with your fitness routines while navigating life's unpredictability.

00:00 Welcome to MilesFromHerView

00:48 Catching Up After a Family Trip

01:29 Travel Adventures and Planning

08:33 Fitness and Life Lessons from the Trip

10:41 Maintaining Fitness Routines

17:42 Cardio Training Insights

22:15 Addressing Mobility and Recovery

26:55 Nutrition Tips for Busy Lives

40:34 Final Thoughts and Encouragement

☎️ - Schedule a complimentary call to see if KatFit Strength is a good fit for you: https://katfit.moxieapp.com/public/katfit/consultation-call

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This episode is for you if you’ve ever wondered why maintaining muscle and keeping your metabolism strong gets harder with age. Kat breaks down the science of muscle loss, metabolism, and how strength training can counteract the natural decline that begins in your 30s. She also shares practical strategies to help you build and maintain muscle through smart training, progressive overload, and proper nutrition.

In This Episode, You’ll Learn:

• Why muscle mass naturally declines after 30 (sarcopenia) and how it affects metabolism.
• How strength training preserves muscle and supports a faster metabolism.
• The role of estrogen in muscle maintenance and how perimenopause impacts strength.
• Compound movements (squats, deadlifts, pushups) are essential for practical training.
• How Progressive Overload Helps You Build Strength Over Time.
• Rest, recovery, and sleep are crucial for muscle growth and overall fitness.
• How to balance strength training and cardio for optimal health.

Take Action:

Ready to level up your strength training? Discover KatFit Strength’s customized programs for women navigating perimenopause, motherhood, and demanding lifestyles. Visit www.kat.fit or connect with Kat on Instagram @KatFitStrength.

Did you love this episode? Hit Follow or Subscribe and leave a review! Your feedback helps more women discover this space. Share this episode with a friend who is ready to embrace strength and take charge of her health.

Stay Connected:

• Follow Kat on Instagram: @KatFitStrength
• Visit the KatFit Strength website: www.kat.fit

Until next time—keep moving forward, one mile at a time

☎️ - Schedule a complimentary call to see if KatFit Strength is a good fit for you: https://katfit.moxieapp.com/public/katfit/consultation-call

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In this episode of MilesFromHerView, Kat discusses why metabolism slows down with age and the importance of muscle for women in their thirties and beyond. Kat explains the science behind muscle loss, sarcopenia, and the critical role of strength training for maintaining and increasing muscle mass. Listeners will learn practical strategies for effective strength training, including compound movements, progressive overload, and the importance of sleep and nutrition. Kat also emphasizes the unique challenges women face as they approach menopause and how maintaining muscle mass can improve overall health and vitality. If you're ready to take control of your metabolism and strength, this episode is for you!

00:00 Introduction: Why Your Metabolism Slows Down with Age
00:30 Welcome to MilesFromHerView
01:23 Weather Chat and Personal Updates
02:15 The Importance of Muscle for Metabolism
04:37 Understanding Muscle Mass and Metabolism
05:41 Strength Training: The Key to Combating Muscle Loss
06:07 The Role of Muscle in Metabolic Health
07:31 Navigating Muscle Health in Your Thirties and Forties
12:36 Practical Tips for Building and Maintaining Muscle
16:22 The Importance of Recovery and Nutrition
21:49 Muscle Health During Menopause
25:06 Final Takeaways and Encouragement
27:21 Closing Remarks and Call to Action

☎️ - Schedule a complimentary call to see if KatFit Strength is a good fit for you: https://katfit.moxieapp.com/public/katfit/consultation-call

📩 KatFit Strength Weekly Newsletter:
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❓ - Have A Question About Strength Training, Nutrition, and cardio training? Submit It HERE: https://forms.gle/kndmqaf91psZEmPs6

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In this episode of MilesFromHerView, powered by KatFit Strength, host Kat discusses the limitations of before and after photos in capturing true fitness progress. She emphasizes the importance of focusing on personal growth, strength, and resilience rather than aesthetics. Kat shares insights on building a lifelong fitness journey tailored to each woman's unique life season and goals. She encourages listeners to cultivate a positive relationship with their bodies, food, and exercise, and offers practical advice for navigating different phases of life with confidence and self-compassion. Whether you're an athlete, a busy mom, or someone seeking a sustainable fitness path, this episode provides valuable perspective on finding authentic strength and balance.

00:00 Introduction: The Truth Behind Before and After Photos

00:37 Welcome to MilesFromHerView

01:26 Best of Episodes Announcement

02:05 Why I Don't Use Before and After Photos

03:32 Understanding Fitness as a Lifelong Commitment

08:08 Designing a Program for Your Real Schedule

10:54 Coaching as a Partnership

15:48 Final Thoughts and Call to Action

☎️ - Schedule a complimentary call to see if KatFit Strength is a good fit for you: https://katfit.moxieapp.com/public/katfit/consultation-call

📩 KatFit Strength Weekly Newsletter:
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❓ - Have A Question About Strength Training, Nutrition, and cardio training? Submit It HERE: https://forms.gle/kndmqaf91psZEmPs6

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In this episode, Kat talks with Nicole, a labor and delivery nurse and founder of Mainline Family Education. They discuss the transition from hospital nursing to starting a parent-focused educational organization. Nicole explains the importance of building a support system or 'village' for parents, the benefits of small, personalized classes, and the significance of infant and child CPR training. They also share personal experiences and advice on navigating the early stages of parenthood. Nicole emphasizes the importance of trusting your instincts as a parent and seeking support when needed. The episode concludes with information on how listeners can connect with Mainline Family Education for resources and support.

Website - https://www.mlfed.com/ Newsletter Sign up - 

Connect on Socials with nicole & MLFED:
https://www.facebook.com/mainlinefamilyeducation IG - https://www.instagram.com/mainlinefamilyeducation

00:00 Introduction to MilesFromHerView

00:48 Meet Nicole: Founder of Mainline Family Education

02:30 Nicole's Journey from Nurse to Educator

04:58 The Importance of Support Systems for New Parents

05:39 Common Questions and Concerns for New Parents

10:56 Building a Village: Support and Connection for New Moms

22:19 Comprehensive Classes for Expecting and New Parents

28:07 The Vital Role of CPR and AED Training

34:13 Final Thoughts and Powerful Parenting Tips

38:02 Conclusion and Contact Information

☎️ - Schedule a complimentary call to see if KatFit Strength is a good fit for you: https://katfit.moxieapp.com/public/katfit/consultation-call

📩 KatFit Strength Weekly Newsletter:
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❓ - Have A Question About Strength Training, Nutrition, and cardio training? Submit It HERE: https://forms.gle/kndmqaf91psZEmPs6

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In this episode of MilesFromHerView, host Kat dives deep into the world of creatine supplementation with expert dietitian Shelby O'Neill. They discuss the potential benefits of creatine, ideal dosage, and considerations for different individuals, with a special focus on women's health. From understanding the science behind creatine to debunking common myths, Kat and Shelby provide a comprehensive guide to help women make informed decisions about this popular supplement.

00:00 Introduction and Disclaimer

00:42 Meet Your Host, Kat

01:30 Guest Introduction: Shelby O'Neill

02:45 Diving into Creatine: Misconceptions and Basics

03:45 The Science Behind Creatine

05:03 Creatine in Diet and Supplementation

10:53 Creatine for Women: Benefits and Considerations

12:48 Creatine for Different Life Stages

15:42 Creatine and Bone Health

20:12 Nutritional Foundations and Supplementation

24:51 Balancing Nutrition in a Busy Life

25:26 The Importance of Snacking

25:36 Common Pitfalls in Women's Diets

26:40 Creatine: Dosage and Best Practices

27:14 Loading Phase vs. Maintenance Dose

35:16 Creatine and Brain Health

39:47 Addressing Myths and Misconceptions

42:15 Positive Outlook on Women's Health

44:31 Conclusion and Final Thoughts

☎️ - Schedule a complimentary call to see if KatFit Strength is a good fit for you: https://katfit.moxieapp.com/public/katfit/consultation-call

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Today, Kat gets honest about her problem with the fitness industry and why so many of the messages aimed at women are built on fear, confusion, and half-truths.

In this episode, you’ll hear:
 ✅ Why your body isn’t a project to fix
 ✅ How social media turns normal life seasons: pregnancy, postpartum, perimenopause, into profit centers
 ✅ The truth about diastasis recti and why one-size-fits-all “fixes” fall short
 ✅ The facts (not hype) about weighted vest walking
 ✅ How to tell the difference between an influencer and an experienced coach
 ✅ Why you don’t need to buy into gimmicks to feel strong and capable
 ✅ What Kat does differently in her coaching approach and how she helps women make sense of the noise

If you’re tired of feeling like you’re always behind, always broken, or always needing the next big thing, this is your reminder that your body already has wisdom, and you deserve evidence-based support, not scare tactics.

☎️ - Schedule a complimentary call to see if KatFit Strength is a good fit for you: https://katfit.moxieapp.com/public/katfit/consultation-call

📩 KatFit Strength Weekly Newsletter:
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In this episode of MilesFromHerView, powered by KatFit Strength, host Kat addresses the mid-year slump many women experience. Through personal anecdotes and six reflective questions, she guides listeners to reassess their goals, priorities, and motivations. She emphasizes the importance of 'rigid flexibility' in training, offering practical advice on how to stay consistent without guilt. Kat encourages simplifying routines, pairing movement with enjoyable activities, and weekly reflections to stay on track. Tune in for a no-guilt reset to recharge your fitness journey for the rest of the year.

00:00 Introduction and Welcome
01:25 Mid-Year Goal Check-In
03:33 Reflective Questions for Realignment
06:11 The Concept of Rigid Flexibility
07:40 Personal Story and Practical Tips
11:26 Final Encouragement and Closing

☎️ - Schedule a complimentary call to see if KatFit Strength is a good fit for you: https://katfit.moxieapp.com/public/katfit/consultation-call

📩 KatFit Strength Weekly Newsletter:
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❓ - Have A Question About Strength Training, Nutrition, and cardio training? Submit It HERE: https://forms.gle/kndmqaf91psZEmPs6

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Welcome to the MilesFromHerView podcast, powered by KatFit Strength. Host Kat, a seasoned strength trainer and mom, discusses genuine solutions for women balancing fitness, motherhood, and life. In this episode, Dr. Megan Bragg, a registered dietitian nutritionist specializing in maternal and child nutrition, shares insights into picky eating, debunking dietary myths, and the importance of prenatal nutrition. Dr. Bragg emphasizes a balanced and intuitive approach to eating, highlighting the significance of breaking the cycle of perfectionism surrounding diet. Kat and Megan offer practical advice for creating a stress-free environment around food and maintaining a healthy relationship with it. Tune in for expert tips on nourishing yourself and your family amidst the daily chaos.

Get in touch with Megan: 

🛜 www.familycenterednutritionscience.com

📩[email protected]

00:00 Introduction to MilesFromHerView

00:48 Meet Dr. Megan Bragg: Expert in Maternal and Child Nutrition

02:02 Understanding Picky Eating in Children

06:30 Addressing Common Myths and Fears About Picky Eating

11:10 The Role of Language in Shaping Healthy Eating Habits

17:56 Maternal Nutrition: Impact on Early Life and Pregnancy

20:53 Postpartum Nutrition and Self-Care for New Moms

22:45 Prioritizing Nutrition Postpartum

23:32 The Myth of Perfection in Diets

24:41 Understanding Healthy Eating

29:48 Intuitive Eating and Hunger Cues

36:50 Challenges of Nutrition Research

41:13 Encouragement for Moms on Nutrition

43:39 Conclusion and Resources

☎️ - Schedule a complimentary call to see if KatFit Strength is a good fit for you: https://katfit.moxieapp.com/public/katfit/consultation-call

📩 KatFit Strength Weekly Newsletter:
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❓ - Have A Question About Strength Training, Nutrition, and cardio training? Submit It HERE: https://forms.gle/kndmqaf91psZEmPs6