MilesFromHerView

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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.

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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.

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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?
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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

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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

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Kat challenges the belief that motherhood ends athleticism and shares her own messy, 12-year rebuild after postpartum struggles, bedrest, NICU time, and surgeries. She previews her next 90 days, starting with a trail half-marathon and building to a 10-hour challenge and a 100-mile training race toward a 229-mile Pennsylvania Appalachian Trail fastest-known-time attempt.

00:00 Olympic Moms Spark

00:47 Show Intro and Mission

02:54 Motherhood Ends Athleticism

05:18 Pregnancy One Defiance

06:12 Postpartum Messy Middle

07:39 Second Pregnancy Reset

09:03 Rebuilding Trust Slowly

10:26 No Comparison Just You

12:19 Pennsylvania AT FKT

13:53 Twelve-Year Evolution

17:26 Fear and Deeper Why

20:01 Ninety-Day Build Plan

22:47 Strength Identity Work

23:46 Your Next Small Step

25:37 Closing and Call to Share

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In this episode, Kat breaks down one of the most important skills for busy women over 35: knowing the difference between real fatigue that needs rest and mental resistance that just needs momentum. This is not about pushing through at all costs — it’s about building a filter that helps you show up for yourself more consistently and intelligently.

Who This Episode Is For

Women 35+ who are raising kids, running businesses, managing households, and trying to maintain their health — basically, anyone doing it all and wondering why they’re exhausted.

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In this episode, Kat sits down with Dr. Sem, a holistic dental expert, to explore the often-overlooked connection between oral health and overall wellness. Discover why your mouth is more than just teeth—it's a gateway to your entire body's health. From the oral microbiome to breathing patterns, this conversation will change the way you think about your daily dental routine.

Connect with Dr. Sem

Website: www.ritualsdentalwellness.com
Instagram: @ritualsdentalwellness

Dr. Sem offers holistic dental care, including saliva pH testing, airway screenings, and a focus on reducing chronic inflammation through integrative oral health practices.

💬 Have questions for Dr. Sem? Send them to the podcast, and we'll forward them along—or bring her back for a follow-up episode!

⭐ Enjoyed this episode? Leave a review and share it with a friend who needs to hear this. Your feedback helps more women discover this space.

Remember: Taking care of your mouth is taking care of yourself. Your oral health matters for your longevity and overall wellness.

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Winter is hitting different this year—illness after illness, low energy, and that nagging feeling that you just can't get your workout routine together. In this intimate, coffee-chat style episode, Kat sits down with you (yes, YOU) to talk about what it really means to stay consistent when survival mode is your reality.

Inspired by a powerful email from a listener during Kat's recent "Ask Me Anything" newsletter series, this episode is a heartfelt response to every mom who's struggling right now. This isn't about pushing harder or finding more motivation. It's about meeting yourself in the messy middle of winter, reframing what success looks like, and giving yourself permission to scale without shame.

Whether you're managing babies, teenagers, postpartum recovery, or perimenopause, this conversation is for you.

In this episode, you'll learn:

• Why winter is uniquely hard for moms trying to stay consistent with fitness
• How to reframe "falling off track" during illness and chaos
• What showing up can look like when you're running on empty
• How to change your internal dialogue from criticism to compassion
• The concept of "seasonal scaling" and why winter is about preservation, not progress
• Practical micro-wins that maintain the habit without burning you out

Check out last week's episode for 92- Rugged Flexibility: The Practical Skills You Need to Stay Consistent (Not Perfect)

This episode is a response to Kat's newsletter "Ask Me Anything" series. Want to be part of these conversations? Subscribe to the KatFit Strength newsletter for intimate, unfiltered insights you won't find anywhere else.

Powered by KatFit Strength — personalized training that meets you where you are, in whatever season of life you're in. Currently accepting new clients for both Premier (personalized coaching) and Essentials (flexible programming).

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In this episode of Miles From Review, host Kat shares practical, real-world strategies to help busy women maintain consistency in their fitness routines despite life's unpredictable challenges. Kat, an ultra-marathon runner, business owner, and mom, introduces the concept of rugged flexibility and outlines essential skills, including the 10-minute minimum, the decision matrix, and identifying an anchor week. Through personal anecdotes and client scenarios, she illustrates how adapting to life's curveballs can lead to long-term fitness success. Listeners are encouraged to define their anchor weeks, create workouts of at least 10 minutes, and use a decision matrix to assess their readiness for workouts. This episode emphasizes that fitness is about showing up consistently, not perfectly.

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00:00 Early Morning Motivation and Introduction

00:24 Welcome to Miles From Review

01:14 Surviving the Harsh Winter

02:07 Implementing Tangible Skills for Consistency

02:47 Reality Check: Adapting to Life's Curveballs

04:13 My Reality: Balancing Training and Life

10:50 Three Core Skills of Rugged Flexibility

20:15 Real-Life Scenarios and Application

23:30 Final Thoughts and Action Steps

26:15 Conclusion and Call to Action

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