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Thanksgiving is in two weeks, and if you're a mom over 40 wondering how to navigate the big meal without derailing your fitness goals, this episode delivers your game plan. Host Kat, a mom of two and strength trainer in her 40s, breaks down her proven 4-pillar holiday event playbook that keeps you energized, strong, and guilt-free through every gathering.

Learn the biggest mistake women make on Thanksgiving morning (hint: it involves skipping meals), why hydration is critical when your routine gets disrupted, and how to balance your plate so you can enjoy both stuffing AND pie. Kat shares practical strategies for maintaining baseline habits when schedules go sideways, incorporating movement without formal workouts, and protecting your recovery during the marathon (not sprint) of the holiday season.

Discover why showing up to dinner nourished changes everything, how to return to routine without punishment or restriction, and the framework that stops you from starting over every January. This is your permission slip to enjoy your family's traditional dishes, be fully present, and still feel connected to your health goals—no guilt required.

Ready for personalized support this holiday season? Kat is taking on new clients for her Essentials and Premier online coaching programs. Whether you need expert programming or full-service coaching with weekly video calls, she'll help you navigate the holidays with a plan built for your real life. Book a call to find out which program is right for you.

Perfect for: Moms 40+ who want a realistic, sustainable approach to Thanksgiving and holiday eating that actually works with real life.

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In this episode of Miles From Her View, host Kat dives into the importance of showing up for yourself, the power of consistency, and staying curious on your fitness journey. As the holiday season approaches, Kat challenges the fitness industry's guilt-driven messaging and provides four key strategies to thrive: embracing the basics, building effective systems, practicing gratitude, and maintaining curiosity. Kat shares her personal experiences and practical tips to help women create sustainable habits without falling into the trap of perfectionism. Whether you're dealing with busy schedules, holiday stress, or a loss of motivation, this conversation offers valuable insights to help you stay on track and feel strong. Plus, learn about Kat's coaching programs designed to help you achieve your fitness goals. Join this empowering discussion and discover how to embrace your fitness journey with resilience and compassion.

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🛜Learn more about KatFit Essentials & Premier

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In this episode of 'MilesFromHerView,' host Kat welcomes licensed trauma-informed therapist Avery Wasmanski. Specializing in supporting women and moms with ADHD, anxiety, and trauma, Avery dives deep into how ADHD manifests in midlife, particularly during perimenopause. The conversation covers the importance of understanding one's brain function, the impact of hormonal shifts, and practical steps for managing symptoms while being self-compassionate. With a focus on mindfulness and barrier-breaking, Avery offers valuable insights for women navigating midlife challenges effectively.

Past Episode: 

Resources Discussed in Episode: 

• Website: https://www.additudemag.com/category/adhd-add/adhd-in-adults/add-women/
• Books (it was hard to pick just one, so here are 2):
  • How to ADHD: An Insider’s Guide to Working with Your Brain (Not Against It) by Jessica McCabe
  • Allow Me To Interrupt by Gilly Kahn, Ph.D

00:00 Introduction to Today's Episode

01:03 Meet Your Host, Kat

01:51 Welcoming Back Avery

02:14 Understanding ADHD in Midlife Women

04:08 ADHD and Motherhood

06:58 The Trap of Discipline and Willpower

11:07 Perimenopause and ADHD

11:47 Navigating Hormonal Shifts

20:36 Balancing High-Intensity Roles

25:25 From Functioning to Thriving

32:46 Seeking ADHD Diagnosis and Support

38:16 Conclusion and Final Thoughts

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Feeling like your body has betrayed you? You're working out consistently, eating well, doing everything "right"—but you're exhausted, the scale won't budge, and your usual workouts feel impossible.

You're not broken. Your stress response system has changed after 35, and nobody's talking about what that actually means—or what to do about it.

In this episode, I'm breaking down the real science behind why stress is sabotaging your fitness and the surprisingly simple shifts that can change everything. No fear-mongering. No cortisol belly quick fixes. Just honest, research-backed strategies that fit into your actual life.

IN THIS EPISODE:

✅ Why your body responds to stress differently after 35 (and why everything that worked before isn't working now)
✅ The truth about cortisol, belly fat, and stress—what's real vs. marketing BS
✅ How perimenopause creates a perfect storm for stress and fitness
✅ Why you can't out-train chronic stress (and what happens when you try)
✅ The research on aerobic fitness that literally turns back the clock on your stress response
✅ How to know when to push and when to pull back in workouts
✅ Why recovery is where the magic actually happens
✅ Small, doable stress management strategies for real life
✅ Your personalized action plan based on YOUR stress load

THIS EPISODE IS FOR YOU IF:

• You're exhausted in a way coffee can't touch 
• You're working out but gaining weight or staying stuck 
• Your belly fat won't budge no matter what you do 
• Recovery takes way longer than it used to 
• You're juggling career, kids, aging parents, and trying not to lose yourself 
• You're tired of influencers selling "cortisol solutions" 
• You want real, science-backed solutions—not more BS

KEY TAKEAWAYS:

💡 Your body produces MORE cortisol after 40 and recovery takes longer—it's physiology, not weakness

💡 You cannot out-train chronic stress. Your nervous system will win every time.

💡 Aerobic fitness literally changes your stress response—fit women over 40 have stress responses similar to younger women

💡 Exercise is stress. If you're already maxed out, intense workouts can break you down rather than build you up.

💡 There is no start too small. One deep breath. One walk. Start where you are.

YOUR ACTION STEP:

Pick ONE thing from this episode to implement this week. Then email me at [email protected] and tell me what it is. I'll celebrate with you. (Yes, really.)

WORK WITH KAT:

Ready to stop spinning your wheels and build a body that feels like it's working WITH you instead of against you?

KatFit Strength's 1:1 Online Training Program is designed for women who are done with programs that ignore their reality. You'll get:

✔️ Workouts designed around YOUR total stress load (not cookie-cutter plans) 
✔️ Recovery built into your program (not an afterthought) 
✔️ Direct access to Kat for support and accountability 
✔️ Strategic training that respects where you are

Did this episode resonate? Leave a review and share it with a woman who needs to hear this.

Produced by Miles From Her View | Powered by KatFit Strength

KEYWORDS: stress and fitness, cortisol and weight gain, perimenopause symptoms, can't lose weight over 40, fitness after 35, working out but gaining weight, stress management for moms, women's health, sustainable fitness, mom burnout, chronic stress

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In this episode of 'MilesFromHerView,' host Kat, a seasoned fitness trainer and mom of two, dives into the real challenges of balancing motherhood and fitness. Kat dismisses the Instagram-perfect version of workouts and shares eight practical strategies for busy moms to integrate fitness into their chaotic lives. She emphasizes the importance of consistency over perfection, scheduling non-negotiable workout times, sharing household responsibilities, and adapting workouts to include children when necessary. Kat also discusses the mental battle of guilt and comparison, encouraging moms to focus on what they can do, recognize the seasons of life they're in, and keep moving forward, even when workouts are messy or interrupted. This episode is a blend of motivational pep talk and actionable advice for moms striving to maintain their fitness amidst the demands of motherhood.

00:00 The Unspoken Truths of Motherhood and Fitness

00:48 Welcome to MilesFromHerView

01:39 Balancing Motherhood and Fitness

03:39 Designated Workout Times

06:47 Divide and Conquer: Sharing Responsibilities

10:20 Incorporating the Kids into Your Fitness Routine

12:57 Embracing Messy and Interrupted Workouts

15:12 Working in Ranges: Flexibility in Fitness

17:34 Recognizing the Seasons of Life

19:51 Focusing on What You Can Do

22:05 The Mental Battle of Staying Still

24:17 Conclusion: Keep Moving Forward

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In this episode of MilesFromHerView, host Kat, an experienced ultra-marathon runner and strength trainer, discusses the crucial role of strength training for women runners, particularly those in their forties. The episode covers the integration of running and strength training, debunking myths about weight lifting and its effects on running performance. Kat explains the importance of periodization in strength training, detailing phases from hypertrophy to power and plyometrics, and provides practical advice on how to create a balanced training routine that enhances performance, prevents injuries, and promotes long-term running resilience. The episode also addresses common mistakes, such as lifting heavy during peak running volume and not progressing weights, and offers solutions to avoid them.

00:00 Introduction: Running vs. Strength Training Dilemma

00:35 Welcome to MilesFromHerView

01:23 The Importance of Strength Training for Runners

03:07 Challenges for Women Runners in Their Forties

06:42 Phases of Strength Training

19:48 Common Mistakes and How to Avoid Them

24:38 Addressing Specific Concerns

27:26 Creating Your Action Plan

30:29 Final Thoughts and Encouragement

33:29 Conclusion and Call to Action

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In this episode of MilesFromHerView, Kat recounts her intense and emotional experience running a 100-mile solo race without a crew, highlighting the physical and mental challenges she faced. She discusses the intricate planning and preparation involved, the struggle of balancing family life with ambitious personal goals, and the powerful realization of her own strength and worthiness. This raw, unfiltered story serves as an inspiring message to busy women and mothers, urging them to prioritize their own dreams and well-being. Kat shares practical tips and motivational insights that encourage listeners to take small steps toward their own '100 miles,' reinforcing the idea that showing up for oneself is a vital act of self-love and strength.

00:00 The Struggle at Mile 68

01:00 Introduction to the Journey

02:39 A Day in the Life of a Busy Mom

04:21 Training and Sacrifices

13:08 The Emotional Drive to the Race

15:39 The Race Begins

19:33 Facing Physical and Mental Challenges

23:54 A Note of Encouragement

25:01 Mental Tricks for Endurance

26:23 Listening to Your Body

27:02 The Loneliness of the Long Distance Runner

27:50 Running for All Women

28:39 The Final Push

30:55 Crossing the Finish Line

32:22 The Power of Small Acts

35:40 Challenging Yourself

36:55 The Magic of Showing Up

38:44 Conclusion and Call to Action

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In this episode of MilesFromHerView, host Kat sits down with licensed mental health therapist Nicole McNelis, who specializes in perinatal counseling. They delve deep into the topic of maternal rage, also known as mom rage, discussing its prevalence, underlying causes, and its distinction from other mental health issues like anxiety and depression. Nicole shares insights based on her clinical experience and ongoing research, including a study on maternal rage being conducted with the Philadelphia College of Osteopathic Medicine. They explore how societal and cultural factors contribute to maternal rage, the importance of acknowledging and understanding this emotion, and practical coping strategies for mothers. The episode emphasizes the need for systemic changes to better support mothers and reduce maternal rage, highlighting how paid leave and other policies could make a significant difference. Kat and Nicole also discuss the critical role of modeling healthy emotional responses for children. The episode concludes with Nicole offering a mantra for mothers experiencing rage: 'It's not a meltdown, it's a message.

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

00:00 Introduction to Maternal Rage

01:33 Diving Deeper into Maternal Rage

02:11 Research and Findings on Maternal Rage

04:43 Cultural and Systemic Issues

08:32 Symptoms and Coping Strategies

12:14 Impact on Family Dynamics

13:41 Gender Differences in Parental Rage

16:37 Inclusive Definition of Motherhood

17:11 Caretaking Labor Across Different Stages

20:55 Understanding the Cycle of Maternal Rage

21:35 Acknowledging and Engaging with Rage

23:22 Curiosity Over Judgment

24:29 Practical Strategies for Managing Rage

26:49 Modeling Healthy Emotional Responses

29:12 Cultural Shifts to Support Mothers

32:28 Advocacy for Structural Support

36:45 Final Thoughts and Takeaways

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In this episode of MilesFromHerView, host Kat answers top questions from listeners about prioritizing fitness amid chaotic schedules. Kat, a seasoned fitness coach, offers actionable tips to move from feeling stuck to making real progress without falling into perfectionist traps. She emphasizes the importance of sleep, a balanced diet, and adaptable workout routines. Kat also explores the synergy between strength training and running, particularly as women age, and how to overcome motivational slumps. Later, she teases next week's episode featuring a conversation with licensed mental health therapist Nicole on maternal rage. Tune in for insights on maintaining your fitness journey with authenticity and resilience.

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00:00 Introduction and Episode Overview

00:34 Welcome to MilesFromherView

01:24 Answering Your Top Questions

02:27 Question 1: Finding Time for Workouts

09:49 Question 2: Importance of Strength Training for Runners

12:11 Question 3: Breaking the Cycle of Inconsistency

16:49 Question 4: Choosing the Right Program

18:36 Question 5: Building Strength and Confidence

21:53 Question 6: Navigating Changes in Your 40s

25:48 Actionable Steps and Conclusion

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In this episode of MilesFromHerView, host Kat from KatFit Strength discusses how stress affects women differently in midlife, particularly hitting harder due to hormonal changes around perimenopause. Kat, an experienced strength trainer and ultra-marathon runner, shares insights into how stress impacts workouts, sleep, and mood, and provides science-backed strategies to manage and thrive. Listeners will hear real-life examples of clients overcoming these challenges, and receive actionable tips on balancing strength training, cardio, nutrition, sleep, and mindfulness. The episode highlights the importance of understanding one's biology and adjusting routines for improved health and well-being during midlife.

00:00 Introduction: The Changing Face of Stress

00:24 Welcome to MilesFromHerView

01:12 Understanding Midlife Stress

02:52 The Science Behind Stress

05:47 Client Stories: Real-Life Examples

09:27 Exercise and Stress Management

12:10 The Importance of Sleep

20:08 Mindfulness and Mental Resilience

26:29 Recognizing and Addressing Stress Signals

28:45 Personal Story: Listening to Your Body

35:47 Practical Takeaways for Managing Stress

38:28 Conclusion: Thriving in Midlife

39:12 Closing Remarks and Call to Action

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