MilesFromHerView

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Guest:
Dr. Victoria Clement - Physical Therapist specializing in Pelvic Floor Health, Orthopedics, Perinatal Rehab, and Birth Doula

Host:  
Kat, NASM-certified personal trainer and nutritionist, founder of KatFit Strength.

Episode Overview: 
In today’s episode, Kat welcomes Dr. Victoria Clement, a physical therapist and birth doula, to discuss all things related to pelvic floor health, especially for women during the perinatal and postpartum stages. Together, they dive into how strength training and pelvic floor therapy can empower women at all stages of life—from young athletes to postpartum recovery and beyond. Dr. Clement shares valuable insights on the common issues women face, including pelvic pain, diastasis recti, and pelvic organ prolapse, while shedding light on myths surrounding pelvic floor therapy, even for C-section mamas.

Topics Covered:
- The importance of pelvic floor therapy throughout different life stages
- Strength training benefits during pregnancy and postpartum
- Addressing common issues like pelvic organ prolapse, diastasis recti, and leaking
- The role of strength and mobility in long-term health and resilience
- Why pelvic floor therapy matters even after a C-section
- How investing in your body during pregnancy leads to smoother recovery

Key Takeaways:
1. Pelvic Floor Therapy Myths: Dr. Clement debunks the myth that pelvic floor health only matters for vaginal births, highlighting the importance of care for C-section mamas as well.
   
2. Postpartum Challenges: Kat and Dr. Clement explore the many challenges women face postpartum, from pelvic heaviness to leaking, and how these can be addressed with targeted therapy and training.

3. Empowering Women Beyond “Snapback Culture”: The episode encourages women to move beyond the pressure of "bouncing back" post-baby and to focus on building strength and confidence through sustainable practices.

4. Strength Training’s Role in Recovery: Investing in strength training and pelvic floor health during pregnancy not only improves labor but also aids in a smoother recovery postpartum.

5. The Role of Hormones: They touch on how the perimenopausal stage affects pelvic floor health and how preparation in earlier life stages can lead to better outcomes.

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Resources Mentioned:  
- Follow Dr. Victoria Clement on https://www.instagram.com/restorethefloor.doc/
- Learn more about Dr. Victoria Clement https://www.restorethefloorpt.com/

 

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In this episode of Miles From Her View, Kat gets real about what it means to focus on your journey, tune out the noise, and stay true to your goals—whether in fitness, motherhood, or life. Fresh off a recent trail marathon, Kat shares the lessons she learned about setting aside pride and ego, listening to your body, and redefining success on your own terms.

She also dives into an inspiring quote by ultra-runner Dean Karnazes:
"A marathon is not about running, it is about salvation... only you can turn your farfetched dream into a reality."

Kat opens up about her mental and physical struggles leading up to the race, juggling family, running her business, and staying committed to training for an upcoming 100-mile race. She reminds us that only you know your plan, and no one else’s expectations should shape your journey. It’s a powerful conversation for anyone who’s ever felt overwhelmed by outside pressures, whether you’re hitting the trails or just trying to balance the chaos of everyday life.

If you’ve been feeling the weight of comparison or doubting your own progress, this episode is for you. Tune in for an honest conversation about showing up for yourself, setting realistic goals, and finding support along the way.

What You’ll Learn:

• How to prioritize your goals without getting caught up in others’ expectations
• The importance of listening to your body and adjusting when needed
• Why the journey is just as important as the finish line
• A message for busy moms who are ready to embrace their strength and fitness journey

Listen now and start owning your race—your way.

Don’t forget to rate, review, and message Kat with your thoughts on the episode. Your support helps more women find the podcast and join the conversation!

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In this episode of MilesFromHerView, we dive deep into the mental side of fitness, focusing on how busy moms can harness the power of their internal dialogue to stay consistent and resilient in their workouts. We’ll explore why it’s essential to push back against negative thoughts and how to recognize small victories along the way. Drawing on insights from sports psychology and Kat’s favorite book, Doing Hard Things, we discuss practical strategies for raising the floor to meet yourself where you are each day. We’ll also address the fleeting nature of fitness results and why showing up consistently matters more than perfection.

What You'll Learn:

• The importance of internal dialogue in your fitness journey.
• How to push back against negative thoughts and focus on small wins.
• Why consistency is key to long-term success in fitness, especially for busy moms.
• Insights from Doing Hard Things on how to meet yourself where you are each day.

Key Takeaways:

• Fitness is an ongoing process, not a one-time achievement.
• Life stress can affect your workouts, but that doesn’t mean you’re not progressing.
• Learn how to celebrate your efforts and stay motivated, even on tough days.

Sponsor: This episode of MilesFromHerView is powered by KatFit Strength. KatFit Strength offers personalized strength and cardio programs designed for busy moms who want more from their workouts. Whether you’re looking to build strength, improve your running, or just stay consistent, KatFit Strength has you covered. I’m currently taking on new clients—let’s redefine what it means to be strong, together!

 Ready to take your fitness to the next level? Contact me today to learn more about how KatFit Strength can help you achieve your goals. Visit the website or DM me on Instagram!

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Episode Summary: In this episode, Kat dives deep into the 13 invaluable lessons she’s learned on her fitness journey since becoming a mom 13 years ago. Whether you’re a new mom, a seasoned pro, or just looking for real talk about balancing fitness and motherhood, this episode is packed with insights that will resonate with you. From ditching perfectionism to embracing the power of small wins, Kat shares how she’s navigated the challenges of motherhood while staying true to her fitness goals—and how you can, too.

What You’ll Learn:

• Why perfection isn’t the goal—and what to do instead.
• The importance of adapting and modifying your workouts to fit your lifestyle.
• How to truly listen to your body, especially in those early postpartum weeks.
• The power of owning your journey and not comparing yourself to others.
• How celebrating small victories can fuel your motivation.
• Why getting clear on where you are right now is key to making progress.
• The importance of showing up and doing the work, even when it’s hard.
• The benefits of taking time off from your routine—and why it’s crucial for long-term success.
• A reminder that your best years aren’t behind you—your potential is greater than ever.

Key Takeaways:

1. Ditch Perfection: Stop waiting for the perfect moment. Use the time you have, even if it’s just 10 minutes.
2. Adapt & Modify: Life as a mom can be unpredictable. Learn to adapt your workouts to fit your day.
3. Listen to Your Body: In postpartum, give yourself grace and allow your body to recover.
4. Own Your Journey: Your journey is unique—don’t compare it to anyone else’s.
5. Celebrate Everything: Acknowledge every small step you take toward your goals.
6. Be Honest with Yourself: Get clear on what you can handle right now and adjust accordingly.
7. Show Up & Do the Work: Consistency is key, even when motivation is low.
8. Take Time Off: Rest is as important as the work—don’t be afraid to take breaks.
9. Embrace Your Potential: Your 20s weren’t your peak—your best years are ahead.

Special Offer: Love what you’re hearing? Don’t forget to check out the show notes for a special offer! Sign up for the KatFit Newsletter and receive a FREE week of workouts to kickstart your fitness journey. Sign up HERE

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As summer winds down and fall approaches, it's the perfect time to refocus and set new fitness goals. In this episode of Miles from Her View, powered by KatFit Strength, we're diving deep into how you can make the most of the fall season to achieve your fitness ambitions. Whether you're looking to build strength, master new skills, or reignite past passions, we've got you covered!

In This Episode:

• Strength: Discover strategies to increase your overall strength or hit new personal records in your favorite lifts. We'll share inspiring stories from clients like Emily, who achieved a 50-pound deadlift increase in just three months, and Jake, who set a new bench press record while balancing a busy work schedule.
• Skill(s): Looking to perfect a pull-up or master kettlebell swings? We break down effective training tips and real-life success stories from clients who transformed their skills and confidence.
• Something New: Ready to try a new fitness class or activity? From yoga to boxing, we'll guide you on how to explore and integrate exciting new workouts into your routine.
• Something You’ve Enjoyed in the Past: Revisit activities that once brought you joy and see how reconnecting with them can boost your motivation and overall fitness.
• Adding Cardio to Your Normal Strength Training: Learn how to blend cardio with strength training to enhance cardiovascular health and add variety to your workouts.
• Hitting a Given Load on Certain Lifts: Set specific targets for lifts like squats or bench presses. Hear from clients who achieved impressive results by focusing on targeted load goals.
• Adding Reps Each Month: Discover the benefits of a progressive approach and how clients like Sarah increased their endurance and strength through incremental rep additions.
• Lifting 4 Days Per Week: Find out why sticking to a consistent lifting schedule, regardless of intensity, is key to building discipline and achieving long-term results.

Why Listen? This episode is packed with actionable insights and motivating success stories that will help you set and achieve your fall fitness goals. Whether you’re a seasoned athlete or just starting out, you'll find inspiration and practical tips to elevate your training.

Call to Action: Tune in to learn how to turn your fall fitness goals into reality. If this episode resonates with you, share it with friends who might also be looking to make the most of their fitness journey. And don’t forget, the doors to my signature KatFit Strength program are open—reach out to start your transformation with a supportive community dedicated to your success.

Listen now and let’s embrace fall with a renewed focus and passion for your fitness journey! 🎧🍁

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Join us in this enlightening episode as we explore the buzz around semaglutides and their role in weight loss. This is not medical advice, but a trainer's perspective based on deep research into what these medications truly mean. We'll break down the science behind GLP-1 receptors, their intended use, and their effects on the body.

We dive into the controversy, the hype, and the facts: What is a semaglutide, and how does it work? Why is it popular, and who can genuinely benefit from it? We'll also discuss the importance of a holistic approach to health, combining strength training, balanced nutrition, and lifestyle changes to achieve sustainable results.

This episode isn't just about demystifying a trendy topic—it's about empowering you with knowledge and encouraging you to take a thoughtful approach to your health journey. Whether you're considering these medications or simply curious about the topic, this conversation is packed with insights.

Key Takeaways:

• Understanding semaglutides and their role in blood sugar regulation and weight loss.
• The importance of not relying solely on medications for weight management.
• How to maintain muscle mass and overall health, especially for women over 40.
• Practical advice on incorporating strength training, cardio, and balanced nutrition into your routine.

Call to Action: Don't miss out on this comprehensive discussion! If this episode resonates with you, share it with a friend who might need to hear it. Remember, the doors to my signature KatFit Strength program are now open—reach out to start your fitness journey with a community that supports your goals.

Listen now and empower yourself with the knowledge to make informed health decisions! 🎧💪

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🚀 Episode Title: Fitness Buzzwords Busted: Debunking Marketing Myths

Welcome to another episode of our podcast! Today, we’re diving deep into the world of fitness marketing and debunking some of the biggest myths that may be leading you astray.

Ever been sold on the idea of a single miracle exercise or a so-called “superfood” that promises instant results? It's time to cut through the hype and get the real scoop on what truly works for your fitness and nutrition goals.

In this episode, we tackle:

• The Myth of Spot Reduction: Discover why no single exercise can target fat loss in specific areas of your body. Instead, learn about the importance of a balanced approach combining overall caloric burn and a nutrient-dense diet.
• The Truth About Fat-Burning Workouts: Get the lowdown on why those “10-minute fat-burning” workouts might not be as magical as they sound and how a consistent, well-rounded fitness routine is key.
• Decoding Nutrition Buzzwords: From “clean foods” to “superfoods,” find out why these terms can often lead to confusion and stress. Learn how to focus on a balanced diet rich in a variety of whole foods instead.

By the end of this episode, you’ll have a clearer understanding of how to navigate the marketing buzz and focus on what genuinely benefits your health and fitness.

💡 Ready to take action? Don’t let misleading buzzwords hold you back. Reach out to me for personalized guidance that cuts through the clutter and helps you achieve your goals with a clear, practical approach.

Hit play now and let’s bust those fitness myths together! 🎧

Got Questions or Need Help?
Connect with me, Kat, for tailored advice and support. Let’s work together to create a fitness and nutrition plan that truly works for you!

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Embrace the Now: Letting Go of Past Fitness Goals

Episode Overview:

• Topic: Letting go of the body you once had and finding peace with where you are now.
• Focus: Redefining athleticism as a mom and someone over 35.
• Personal Journey: Kat shares her experience transitioning from a college athlete to a mom finding new fitness goals.

Key Points:

• Chasing the Past: Reflecting on past fitness and the emotional struggle of comparing current self to former athletic peak.
• Reframing Mindset: Importance of shutting down negative self-talk and reaffirming current strength, worth, and capability.
• Redefining Athleticism: Understanding that athleticism can evolve and still be fulfilling beyond age 35.
• Building New Goals: Setting realistic and achievable fitness goals that fit into a busy lifestyle.
• Celebrating Small Victories: Acknowledging and appreciating progress and achievements, no matter how small.

Practical Advice:

• Mindset Shift: Focus on current abilities and potential rather than past achievements.
• Flexible Training: Embrace flexibility in workouts; short, consistent sessions are valuable.
• Positive Self-Talk: Replace negative thoughts with affirmations of strength and capability.
• Balanced Approach: Combine strength training with aerobic activities suited to your current fitness level.

Takeaways:

• Stop Chasing the Past: Let go of past fitness ideals and embrace your current body.
• Celebrate the Present: Enjoy your fitness journey and achievements.
• Empower Yourself: Your best self is right here, ready to be acknowledged and celebrated.

 Remember, the doors to my signature KatFit strength program are now open. Whether you need one-on-one coaching or a supportive community, there's a place for you here.

☎️ Schedule a Complimentary Call
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❓ Questions About Strength, Nutrition, or Cardio?
Submit them here: Ask Kat

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How to Track Fitness Progress

Episode Overview: In this episode, we address a common struggle busy moms face when balancing fitness with their daily lives. Our listener is tired of feeling like a beginner and struggles to gauge her progress. She wants to get back into running and incorporate strength training, especially being over 40. We'll provide a roadmap to help her (and you) find joy in fitness again.

Key Points:

• Listener's Struggle: Balancing fitness with a busy life and gauging progress.
• Running and Strength Training: Tips for incorporating both into a routine.
• Building a Solid Plan: A structured training plan is important.

Actionable Tips:

1. Have a Solid Plan:
   • Avoid random workouts.
   • Focus on progressive strength training.
   • Establish consistency in your routine.
2. Incorporate Aerobic Training:
   • Start with brisk walking, light jogging, or cycling.
   • Gradually build a running routine with intervals.
3. Full-Body Strength Training:
   • Include squats, deadlift variations, overhead presses, chest presses, rows, and core exercises.
   • Aim for two full-body sessions per week.
4. Understand Periodization:
   • Assess your current fitness level.
   • Build a foundation before increasing intensity.
5. Balance and Adapt:
   • Embrace life’s unpredictability.
   • Adjust your routine without guilt.

KatFit Strength Programs:

• KatFit Strength Premier:
  • Personalized workout programs.
  • Live video coaching sessions.
  • Customized nutrition coaching (no meal plans).
  • One-on-one support and feedback.
• KatFit Strength Essentials:
  • Personalized programming with less hands-on support.
  • App feedback and form correction.
  • Community forum for additional support.

Takeaways:

• Ensure at least 150 minutes of aerobic and strength training weekly.
• Aim for quality sleep and regular, nutrient-dense meals.
• Start with small, manageable changes and build consistency.

☎️ Schedule a Complimentary Call
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❓ Questions About Strength, Nutrition, or Cardio?
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Episode Overview: Welcome to another episode of MilesFromHerView! In this episode, Kat from KatFit Strength dives deep into the concept of "shoulding," a term coined by Clayton Barbeau, and how it impacts our fitness journeys. Kat shares practical strategies to help you shift away from unrealistic expectations and unnecessary stress, fostering a healthier and more enjoyable approach to fitness.

Key Topics Discussed:

• Introduction to "Shoulding": Understanding the pressure we put on ourselves with thoughts like "I should be doing this" or "I shouldn't have done that."
• Impact on Fitness: How "shoulding" creates guilt and frustration, steering us away from a healthy, sustainable fitness routine.
• Strategies to Avoid "Shoulding":
  • Setting realistic goals that fit into a busy schedule
  • Celebrating small wins to maintain motivation
  • Listening to your body and adjusting workouts accordingly
  • Being kind to yourself and recognizing that setbacks are a normal part of the journey
• Conclusion: Emphasizing the importance of focusing on what you can do and what feels right for your body and lifestyle.

Takeaways:

• Replace "shoulding" with achievable and realistic fitness goals.
• Celebrate your progress, no matter how small.
• Listen to your body and give it the rest it needs.
• Be kind to yourself and remember that fitness is a journey, not a destination.

Listener Challenge: This week, we challenge you to identify one "should" thought in your fitness routine and replace it with a positive, realistic goal. Share your experience with us on social media using #MilesFromHerViewChallenge.

Thank you for tuning in to MilesFromHerView! Stay strong, stay positive, and let's make fitness a celebration, not a chore!

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