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The Power of Showing Up: Embracing Consistency and Gratitude

In this episode of 'Miles from Her View,' host Kat, a strength and conditioning coach, entrepreneur, athlete, and mother, discusses how showing up for yourself amid life's chaos can lead to transformative results. Kat highlights four key strategies to stay consistent: embracing the basics, building reliable systems, practicing gratitude, and remaining curious. These principles, especially crucial during busy times like the holiday season, help women navigate fitness, strength training, and nutrition while balancing their personal and professional lives. Kat also invites listeners to simplify their fitness routines with tailored programs and emphasizes the importance of community and support.

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00:00 Introduction: The Power of Showing Up
00:27 Welcome to Miles From Her View
01:10 Gratitude and Consistency
02:09 Four Tips for Staying Consistent
02:43 Embrace the Basics
03:30 Motivation vs. Systems
05:42 Gratitude for the Journey
06:29 Staying Curious and Adaptable
08:23 Conclusion and Client Invitation
09:02 Final Thoughts and Farewell

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In this episode of Miles from Her View, Kat discusses how to navigate the busy holiday season without letting stress derail your fitness goals. She emphasizes the importance of finding balance and joy in the festivities, offering actionable tips that focus on nutrition, hydration, movement, and flexibility. Here’s a quick breakdown:

1. Food: Don’t skip meals to "save calories" for later. Eat balanced meals throughout the day to avoid overeating at holiday meals. Kat reminds listeners that one off day won’t ruin long-term progress.
2. Hydration: With cooler weather and travel, it's easy to forget to hydrate. Staying hydrated helps maintain energy and supports digestion, especially if you’re indulging in alcohol.
3. Movement: Kat suggests incorporating light physical activities like walks or family games to stay active during the holidays without feeling like you need a structured workout.
4. Plan Ahead: While you don’t need to schedule every minute, being mindful of your well-being can help you make healthier choices, whether it’s staying hydrated or squeezing in a bit of movement.

Lastly, Kat stresses that after the holidays, don’t try to "make up" for indulgences. Simply resume your usual habits, focusing on whole foods, hydration, and mobility. The key is finding what works best for you and remembering that it’s okay to take breaks without guilt.

For more personal updates and tips, listen to the full episode and consider sharing your experiences or asking questions via the podcast’s platform.

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Are you a mom who feels like you're constantly on edge? Do you ever feel like you're one small inconvenience away from a complete meltdown? You're not alone. Maternal rage is a real and valid phenomenon that many mothers experience.

In this MilesFromHerView episode, host Kat sits down with licensed mental health therapist and maternal mental health counseling specialist Nicole McNelis to uncover the truth about mom rage.

Nicole explains the science behind rage, exploring common triggers like unmet needs and violated expectations. She provides practical tips for managing rage and emphasizes the importance of self-care and seeking support.

This episode is a must-listen for any mom who wants to understand and manage their anger. It's a raw and honest conversation that will leave you feeling seen, heard, and validated.

Connect with Nicole:
www.nicolemcnelis.com 
https://www.instagram.com/therapist.mom.collective/ https://www.facebook.com/nicolemcnelistherapy

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Ever felt like a goal is just too big, or that life is throwing one obstacle after another in your way? 
In this episode, Kat, a mom, coach, and lifelong athlete, shares her journey into ultrarunning and how she discovered resilience, clarity, and self-trust. From finding strength after motherhood to overcoming intense physical and mental battles on the trail, Kat’s story will inspire you to chase your own dreams, no matter how ambitious.

Key Takeaways:

1. It’s Never Too Late to Start
   • Kat didn’t begin ultrarunning until after her second son was born, using it as a way to reconnect and find herself.
2. Big Goals are Built Step-by-Step
   • Her journey started with short races and gradually grew, showing that even the biggest goals start small.
3. Adapt and Listen to Your Body
   • Life will bring its own challenges, and sometimes training plans need adjusting. Being flexible is a strength.
4. Embrace the Process and Support
   • Kat’s biggest lessons came from moments of doubt, leaning into support, and staying curious about her own growth.

Catch this episode for an honest look into the mental and physical hurdles of chasing big dreams.

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In this episode, we dive into the reality of parenting pressures, perfectionism, and self-care. Join us as we discuss the impact of social media on parental self-worth, the hidden signs of ADHD in women, and how high-achieving moms can balance their mental health, manage stress, and prioritize their well-being—all while embracing a more flexible and compassionate mindset.

Key Topics Covered

• Social Media & Self-Worth: How to navigate online spaces without falling into comparison traps, recognize content that supports your parenting journey, and trust your instincts.
• ADHD Awareness: Differences in ADHD symptoms in women and signs to watch for, especially if overwhelm and low energy impact your daily life.
• Overeating & Stress: Reframing overeating as a coping response to stress and the importance of mental health support to address these cycles.
• Perfectionism & Self-Care: The power of “good enough,” recognizing your limits, and small daily self-care habits that make a big impact.

Takeaways
Self-compassion and self-care aren’t just luxuries; they’re essential for managing life’s challenges and showing up fully for your family and yourself.

Call to Action
Connect with Avery Wasmansky on her website or social media for more insights, tools, and support: 
https://www.instagram.com/averywasmanskilpc/ https://www.facebook.com/averywasmanskilpc https://www.averywasmanskilpctherapy.com/

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Tired of relying on willpower to reach your goals? This episode dives into how you can set yourself up for success by creating systems and routines that reduce decision fatigue and help you stay consistent, even on your busiest days.

Key Takeaways:

• Decision Fatigue is Real: Constantly making daily decisions drains your willpower. Planning meals, workouts, and critical tasks ahead of time frees up mental energy to keep you on track with your goals.
• Schedule It In: Don’t just think about working out—put it on your calendar! This turns a vague intention into a solid commitment.
• Small Efforts, Big Results: Don’t fall into the "all or nothing" trap. Consistency beats intensity. Even a short 10-minute workout is better than skipping it. Celebrate those small wins and focus on building momentum.
• Minimum Viable Routine: Create a simple routine you can stick to, even on your busiest days. Honoring your capacity doesn’t mean lowering your standards.
• Environmental Cues: Set up your space to support your goals. This might look like prepping your workout clothes the night before, having healthy snacks ready, or keeping your workout gear in a distraction-free zone.

Remember: Simple doesn’t mean easy. Building new habits takes work, but it’s worth it! By designing your life around your goals, you’ll achieve more with less willpower and stress.

Are you tired of doing it all on your own? Let’s make those goals happen together!

At KatFit Strength, we focus on creating simple yet powerful routines that fit into your life—no more relying on willpower alone. Ready to take the next step? Let’s discuss how we can build a plan tailored just for you. 💪

Visit KatFit Strength, and let's get started!

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Episode Summary: This episode features Dr. Sarah Krotulski, a Doctor of Physical Therapy and pelvic floor therapist specializing in pregnancy and postpartum corrective exercise. Dr. Krotulski and Kat discuss the importance of pelvic floor health for women of all ages, the impact of pregnancy and childbirth on the pelvic floor, and how to find the right care and support. They also address common misconceptions about pelvic floor issues, the benefits of virtual therapy, and the importance of prioritizing overall health and well-being.

Guest Bio: Dr. Sarah Krotulski is a Doctor of Physical Therapy and pelvic floor therapist who specializes in pregnancy and postpartum corrective exercise. She is a certified athletic trainer and holds a certificate of achievement in obstetric physical therapy from the American Physical Therapy Association. Dr. Krotulski has been a physical therapist for over 10 years and is passionate about helping moms navigate the challenges of pregnancy and postpartum to feel strong and confident in their bodies.

Key Takeaways:

• Leaking during exercise is common and not something to be embarrassed about.
• It is not normal to experience leakage when coughing, sneezing, yelling, or jumping.
• It is never too late to seek help for pelvic floor issues.
• Virtual pelvic floor therapy is a viable option for many women.
• Any exercise can be a pelvic floor exercise when done correctly.
• Strength training is crucial during pregnancy to prepare the body for the demands of motherhood.
• Prioritizing rest and recovery is just as important as exercise, and finding a balance is key.
• Pelvic floor health is an integral part of overall health and well-being.

Tips for Listeners:

• If you're unsure if you're experiencing leakage, Dr. Krotulski suggests smelling your underwear or trying the Azo test.
• Remember to thank and honor your body for what it's been through.
• Prioritize your health needs, but understand that it's okay to focus on other things first.
• Don't be afraid to ask your doctor what exercises you can do, even if you're on bed rest.

How to Get In Touch with:
Dr. Sarah Krotulski's:
https://www.motherrecoverpt.com https://www.instagram.com/motherrecoverptw

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Episode Title: Postpartum Core Recovery: Mindful Progression for Strength and Function

Episode Summary: This episode focuses on postpartum core recovery, emphasizing a gradual and mindful approach. Kat, the host, discusses the importance of rebuilding core strength from the inside out, prioritizing function over aesthetics. She covers common postpartum issues like diastasis recti and offers practical advice on safely and effectively re-engaging your core muscles.

Key Topics Covered:

• The importance of core strength for overall health and well-being.
• Understanding diastasis recti and common misconceptions.
• The role of breathwork in core connection and engagement.
• Safe exercises and progressions for postpartum core recovery.
• Exercise should be avoided in the early stages of postpartum recovery.
• Setting realistic goals and honoring your individual recovery timeline.
• The ongoing nature of core strength and its importance throughout motherhood.

Key Takeaways:

• Postpartum core recovery is about rebuilding strength and function, not just achieving a flat stomach.
• Diastasis recti is a common and treatable condition.
• Breathwork is a foundational element of core recovery.
• Gradual progression and listening to your body are essential for safe and effective recovery.
• Core strength is an ongoing journey that extends beyond the initial postpartum period.

Please schedule a free consultation to find out how KatFit Strength can empower you on your unique fitness journey.

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Episode Summary: In this episode of MilesFromHerView, Kat sits down with Dr. Emily Gordon, a licensed clinical psychologist who specializes in helping adolescents, young adults, and adults navigate body image struggles, eating disorders, and life transitions. Dr. Gordon offers valuable insights into the complexities of social media's impact on our self-perception, especially for women and young people. Together, Kat and Dr. Gordon discuss ways to foster a healthy relationship with social media, body image, and fitness in a world of comparison and curated realities.

Key Highlights:

• Social Media’s Influence on Body Image: Dr. Gordon discusses how social media can perpetuate unrealistic expectations by presenting carefully curated and edited images. These images often don’t reflect reality, leading to harmful comparisons.
• The Comparison Trap: Whether on social media, at the playground, or in professional spaces, comparison is a natural human tendency. Dr. Gordon emphasizes that it’s especially challenging for adolescents who are in a stage of developing their social identity.
• Understanding Developmental Stages: Kat and Dr. Gordon explore how adolescence is a time of shifting self-awareness, where children start to place more value on social validation. This makes them particularly vulnerable to social media pressures.
• Critical Thinking About Social Media Content: Dr. Gordon encourages listeners to question the source of social media content. Much of what we see is curated to sell products or promote ideals, often making us feel inadequate.
• Healthy Social Media Habits: Both Kat and Dr. Gordon suggest being mindful of how social media affects our mental health and to actively work on filtering content that doesn’t align with personal values or well-being.
• Shutting Down the “Shoulds”: Kat shares her own experience with feeling pressured by social media’s fitness culture, reminding listeners that everyone's journey is unique. Dr. Gordon agrees, encouraging listeners to reject the harmful “shoulds” and focus on what works for their individual goals.

Links & Resources:

• Follow Dr. Emily Gordon on  LinkedIn for more insights into body image and mental health or visit www.dremilygordon.com 

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 Rugged Flexibility – Ditching the All-or-Nothing Mindset

In this episode of MilesFromHerView, Kat dives deep into the concept of rugged flexibility and why it’s key to achieving long-term fitness success. Spoiler: it’s not about hitting every workout perfectly!

Kat shares a real-life example of how even perfectly planned workouts don’t always go as expected—and why that’s okay.

The All-or-Nothing Trap: Learn how to overcome the mindset that missing one workout ruins your progress.

- Actionable Tips: Discover simple ways to adjust when life gets chaotic, not quit.
- Balancing Fitness and Life: Tips for busy moms juggling kids, work, and fitness goals without guilt.
- Key Takeaway: It’s about showing up, not perfection. Fitness is built on consistency, not a perfect track record.

- Reflection Questions:
   1. How can you adjust your workout when life gets in the way rather than skipping it altogether?
   2. How can you remind yourself that most workouts count, not one perfect week?
   3. What areas of your life could benefit from rugged flexibility?

If you’re ready to build a deeper relationship with your body and embrace fitness, even when things aren't perfect, this episode is for you!

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