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In this episode of MilesFromHerView, powered by KatFit Strength, host Kat, a seasoned strength trainer and ultra-marathon runner, dives deep into the challenges and strategies beyond the initial 'honeymoon phase' of strength training. Kat offers practical advice on overcoming fitness plateaus, understanding neurological and metabolic adaptations, and emphasizes the importance of setting clear expectations, embracing variance, and being patient in the fitness journey. This episode aims to help busy women build resilience, strength, and self-compassion while navigating their unique fitness paths.

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00:00 The Honeymoon Phase of Strength Training
00:23 Introduction to the Podcast
01:39 New Year's Resolutions and Realistic Goals
03:18 Understanding Newbie Gains
05:39 Overcoming Plateaus in Strength Training
07:51 Advanced Training Strategies
10:18 Setting Clear Expectations and Embracing Variance
14:33 The Importance of Patience and Consistency
17:36 Conclusion and Coaching Offer

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In this episode of 'Miles From Her View,' host Kat, founder of KatFit Strength, delves into the pervasive impact of stress on our mood, body, workouts, and overall health. Kat discusses how chronic stress can manifest in various physical and mental symptoms, affecting everything from energy levels to weight gain. She emphasizes the importance of stress management, recovery, and practical ways to build resilience without overwhelming your schedule. Kat also provides actionable tips for creating boundaries, decluttering spaces, hydrating, and incorporating small, manageable steps into daily routines to combat stress and support overall wellness effectively. Join us as we explore how to take control of our stress and achieve stronger, healthier lives.

00:00 Introduction: The Impact of Stress on Your Life

00:31 Welcome to Miles From Her View

01:24 Understanding Stress and Its Effects

02:44 The Importance of Recovery

04:58 Practical Tips for Stress Management

14:44 Creating Boundaries and Decluttering

25:01 Final Thoughts and Encouragement

26:42 Conclusion and Community Engagement

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In this episode of Miles from Her View, host Kat invites listeners to reflect on their accomplishments in 2024 and prepare for a goal-oriented and fulfilling 2025. 

Kat, a seasoned strength and conditioning coach, shares insights on setting realistic and aligned goals for the coming year, focusing on health, fitness, and personal growth without the burden of guilt or shame. Through her personal stories and professional expertise, she outlines practical steps for establishing effective routines and underscores the importance of understanding the different seasons of life to shape achievable goals. 

This episode offers guidance for women navigating the complexities of family, career, and self-care, emphasizing the value of learning, growth, and community support in the journey toward strength and wellness.

00:00 Reflecting on 2024 and Embracing 2025

00:41 Introduction to the Podcast and Host

02:07 Seasonal Reflections and Personal Stories

06:03 Setting Realistic Goals and Overcoming Challenges

17:51 The Importance of Smaller Actions and Habits

21:33 Building a Support System for Success

23:07 Final Thoughts and Encouragement for 2025

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In this episode of 'Miles from Her View,' host Kat, a seasoned strength and conditioning coach, sits down with Holly, a board-certified sports dietitian and founder of Time to Thrive Nutrition. The discussion covers a broad spectrum of topics, including women's unique challenges in balancing family, career, and fitness. They delve into Holly’s journey from hospital nutrition to specialized women's health and sports nutrition, the importance of protein intake, meal timing, and the pitfalls of intermittent fasting. They also address incorporating so-called 'good and bad' foods into your diet without guilt. Tune in for expert advice on improving your diet, metabolism, and overall wellness.

Connect with Holly:
https://timetothrive-nutrition.com/ https://www.instagram.com/timetothrivenutrition/ https://timetothrivenutrition.myflodesk.com/newslettersignup

00:00 Introduction to the Podcast

00:44 Meet Holly: A Journey in Nutrition

04:56 The Importance of Protein

13:26 Morning Nutrition and Workouts

19:11 Balancing Hormones and Metabolism

21:03 Boosting Metabolism: Beyond Exercise

21:37 The Truth About Intermittent Fasting

24:44 Caloric Deficit and Weight Management

26:00 Personalized Nutrition: One Size Doesn't Fit All

31:41 Finding Balance: Enjoying Food Without Guilt

41:22 Virtual Nutrition Coaching: Flexibility and Accessibility

42:28 Conclusion and Next Steps

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In this episode of Miles from Her View, host Kat, a seasoned strength and conditioning coach, discusses women's challenges in maintaining a fitness routine despite their busy lives. She addresses common barriers, offers mindset shifts, and provides practical tips for creating a sustainable fitness plan. Kat also shares her insights on holistic programming, emphasizing flexibility over perfection and the importance of consistency. The discussion includes actionable steps for simplifying one's approach to fitness, managing mental loads, and celebrating small victories.
 


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00:00 Introduction: Overcoming Fitness Barriers

00:45 Welcome to the Podcast

01:30 Balancing Fitness with a Busy Life

02:50 Designing the Perfect Program

07:27 Dealing with Mental Load

19:17 Building Resilience and Adaptability

25:14 Actionable Tips for Simplifying Your Approach

29:19 Strength Ahead: A Membership for Busy Women

32:11 Conclusion and Final Thoughts

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In this episode, Leah Andreoni discusses her journey from community mental health to opening her own practice called Rise and Sun Therapy, focusing on mental health and wellness for women, specifically new moms. Leah and the host delve into the challenges of transitioning into motherhood, the importance of self-care, managing societal expectations, and finding a support system. They highlight the critical role of values and self-compassion in parenting and share practical tips for taking time for oneself amidst the demands of motherhood.

How to connect with Leah: 
Instagram.com/leahandreoni 
Facebook.com/risingsuntherapy 
www.Risingsuntherapy.com

00:00 Introduction to Leah's Journey

00:46 Starting a Career in Mental Health

00:54 Transition to Group Practice and Rise and Sun Therapy

01:06 Focus on Women and New Moms

02:50 Personal Motherhood Journey

03:24 Challenges of Motherhood

04:21 Transitioning into Motherhood

05:29 Societal Expectations vs. Personal Values

11:47 Finding Your Village

16:17 Parenting in the Digital Age

34:22 Self-Care for Moms

43:53 Conclusion and Contact Information

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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.

Email: [email protected]

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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