MilesFromHerView

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Have you ever felt like a vacation totally derailed your workouts? Like everything was finally clicking… and then spring break or summer hits, and boom, momentum is gone?

You’re not alone. But what if I told you that taking a break doesn’t have to mean starting over?

In this episode of Miles From Her View, I’m sharing the exact mindset and strategies I coach my KatFit Strength clients through so they can take time off without spiraling into the all-or-nothing trap. Whether it’s spring break, a two-week summer trip, or a rough week at home, you’ll learn how to keep progressing, even when life gets lifey.

I’ll discuss real client examples (like Jess and Sarah), explain how I handled my own 12-day national park trip in the middle of 100-mile ultra training, and give you actionable ways to prep for and bounce back from any break.

Because fitness isn’t about perfection, it’s about flexibility.

You’ll learn:

• What to do before a vacation to stay consistent
• How to reframe “time off” as part of your training
• Why movement counts (even when it’s not a “workout”)
• How to pick up where you left off without guilt

Let this episode be your permission slip to take a break and keep going.

Ready to stop starting over and start training smarter?
Let’s talk. Book a call with me to find out how KatFit Strength can help you build strength, consistency, and confidence without the burnout.

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

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Get coaching tips, mindset insights, and updates: Sign Up Here

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

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Feeling exhausted instead of energized after cardio? Not seeing the fat loss results you used to? It’s time to rethink how cardio fits into your fitness plan. In this episode, we’re diving deep into how cardio affects hormones, metabolism, and fat loss—especially for women over 35. Because here’s the truth: more cardio isn’t the answer, but the right cardio is.

Join me as we break down the different types of cardio, how they impact your body, and how to structure your week for maximum fat loss and longevity.

What You’ll Learn in This Episode:
✔ The three types of cardio (LISS, moderate intensity, HIIT) and their benefits
✔ How cardio affects your hormones and metabolism post-35
✔ Why too much cardio can work against you
✔ How to structure your workouts for optimal fat loss, muscle retention, and overall health
✔ The ideal balance of strength training and cardio for women over 35
✔ Why your body craves a different approach to fitness as you age

Key Takeaways:
💡 Low-intensity steady-state (LISS) cardio helps with recovery and stress relief
💡 Moderate-intensity cardio builds aerobic capacity and supports heart health
💡 High-intensity interval training (HIIT) is best in small doses for power and metabolism
💡 Excessive cardio can increase cortisol, leading to muscle loss and fat retention
💡 Strength training is crucial for insulin sensitivity, metabolism, and longevity
💡 A balanced approach that includes different types of cardio and strength training leads to better results

KatFit Strength Program:
If you’re tired of feeling stuck and not seeing the results you want, my KatFit Strength program is designed for women juggling it all—kids, career, life. It combines strategic strength training, smart cardio, and nutrition support tailored to your hormones. DM me “STRONG” on Instagram (@KatFitStrength) or check the show notes for the link to learn more.

How to Connect:
📲 Follow me on Instagram: @KatFitStrength
📩 DM me “STRONG” for coaching details
🔗 Check out the KatFit Strength program here
🎙 Subscribe to MilesFromHerView for more episodes on strength, mindset, and fitness tailored for busy women

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

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Get coaching tips, mindset insights, and updates: Sign Up Here

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

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This episode is for you if you’ve ever wondered why maintaining muscle and keeping your metabolism strong gets harder with age. Kat breaks down the science of muscle loss, metabolism, and how strength training can counteract the natural decline that begins in your 30s. She also shares practical strategies to help you build and maintain muscle through smart training, progressive overload, and proper nutrition.

In This Episode, You’ll Learn:

• Why muscle mass naturally declines after 30 (sarcopenia) and how it affects metabolism.
• How strength training preserves muscle and supports a faster metabolism.
• The role of estrogen in muscle maintenance and how perimenopause impacts strength.
• Compound movements (squats, deadlifts, pushups) are essential for practical training.
• How progressive overload helps you build strength over time.
• Rest, recovery, and sleep are essential to muscle growth and fitness.
• How to balance strength training and cardio for optimal health.

Take Action:

Ready to level up your strength training? Explore KatFit Strength’s tailored programs for women navigating perimenopause, motherhood, and busy lives. Visit www.kat.fit or connect with Kat on Instagram @KatFitStrength.

Did you love this episode? Hit Follow or Subscribe and leave a review! Your feedback helps more women discover this space. Share this episode with a friend who is ready to embrace strength and take charge of her health.

Stay Connected:

• Follow Kat on Instagram: @KatFitStrength
• Visit the KatFit Strength website: www.kat.fit

Until next time—keep moving forward, one mile at a time.

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

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

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In this episode of MilesFromHerView, host Kat dives deep into the world of creatine supplementation with expert dietitian Shelby O'Neill. They discuss the potential benefits of creatine, ideal dosage, and considerations for different individuals, with a special focus on women's health. From understanding the science behind creatine to debunking common myths, Kat and Shelby provide a comprehensive guide to help women make informed decisions about this popular supplement.

00:00 Introduction and Disclaimer

00:42 Meet Your Host, Kat

01:30 Guest Introduction: Shelby O'Neill

02:45 Diving into Creatine: Misconceptions and Basics

03:45 The Science Behind Creatine

05:03 Creatine in Diet and Supplementation

10:53 Creatine for Women: Benefits and Considerations

12:48 Creatine for Different Life Stages

15:42 Creatine and Bone Health

20:12 Nutritional Foundations and Supplementation

24:51 Balancing Nutrition in a Busy Life

25:26 The Importance of Snacking

25:36 Common Pitfalls in Women's Diets

26:40 Creatine: Dosage and Best Practices

27:14 Loading Phase vs. Maintenance Dose

35:16 Creatine and Brain Health

39:47 Addressing Myths and Misconceptions

42:15 Positive Outlook on Women's Health

44:31 Conclusion and Final Thoughts

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

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Welcome back to MilesFromHerView, the podcast powered by KatFit Strength, where we challenge the outdated narratives around motherhood, fitness, and self-worth.

In today’s episode, Kat shares a deeply personal moment from the start line of her 100-mile race—one that solidified her belief that strength isn’t about shrinking but about stepping into more. We’re tackling the toxic messaging that tells moms their bodies are ruined, that fitness is just about bouncing back, and that taking time for themselves is selfish.

What You’ll Learn in This Episode:
✔️ Why motherhood doesn’t ruin your body—it transforms it
✔️ How to shift your mindset from external validation to internal motivation
✔️ The damaging fitness narratives that keep moms stuck in guilt
✔️ Why strength training is about expansion, not erasure
✔️ How to claim space in your own life—without permission

If you’ve ever struggled with guilt around prioritizing yourself or felt pressured to work out to be a “better mom,” this episode is your wake-up call. You are already enough, and your strength isn’t about proving yourself to anyone but you.

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

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

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Why Women Over 35 Should Lift Heavy: The Truth About Strength, Injury Prevention & Longevity

In this episode of MilesFromHerView, host Kat—a fitness expert, ultra-runner, and mom—explores why strength training is essential for women, especially mothers. She busts the myth that lifting heavy makes women bulky and highlights the benefits of boosting metabolism, strengthening bones, and supporting long-term health.

Kat also tackles common concerns like pelvic floor health, proper lifting techniques, and the power of progressive overload. You’ll walk away with actionable tips, including:
 ✔️ Mastering foundational movements for strength and injury prevention
 ✔️ Pairing breath control with movement for better core stability
 ✔️ Avoiding common strength training mistakes that hold you back

💡 Want to learn more about how strength training impacts metabolism? Check out our Muscles and Metabolism episode!

👉 Ready to get stronger and feel your best? Let’s chat! Book a free consultation call and get a customized plan tailored to your goals. Book HERE

00:00 Reflecting on Childhood Activity
00:37 Introduction to the Podcast
01:25 Spring Forward and Renewed Energy
02:05 Importance of Strength Training for Women
03:35 Muscle Mass and Aging
04:32 Benefits of Lifting Heavy Weights
08:25 Understanding Proper Weight Lifting Techniques
13:01 Pelvic Floor and Core Strength
19:53 Starting Your Strength Training Journey
22:56 Common Mistakes and How to Avoid Them
25:31 Encouragement and Final Thoughts
28:25 Connecting with KatFit Strength

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

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

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In this episode of MilesFromHerView, Kat debunks the all-or-nothing approach to nutrition and shares how you can achieve your body composition goals without stressing over every meal. Learn how to enjoy takeout and dessert guilt-free, plan meals that work for busy lifestyles, and understand the importance of consistency over perfection. 
Join Kat as she dives into practical strategies for making sustainable changes and reconnecting with food from a place of self-compassion and worthiness.

💡 Enjoy your favorite foods without guilt! 💡

If you’re tired of feeling like every meal has to be “perfect” to see results, grab my FREE Guilt-Free Eating Guide! This simple, no-BS guide will show you:

✅ 3 mindset shifts to ditch all-or-nothing thinking
✅ How to enjoy takeout and dessert without sabotaging progress
✅ A flexible meal-planning framework for busy moms

👉 Download it now!

00:00 The Guilt of Takeout and Overthinking Meals
01:15 Introduction to MilesFromHerView Podcast
02:28 Springtime Energy and Personal Reflections
03:15 Mindset Shifts Around Nutrition
05:34 Debunking Diet Culture Myths
09:04 Personal Journey and Lessons Learned
11:55 Understanding Body Composition
14:42 Practical Tips for Balanced Eating
18:49 Client-Centered Nutrition Strategies
24:28 Key Takeaways and Final Thoughts

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

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

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In this episode of MilesFromHerView, Kat discusses why metabolism slows down with age and the importance of muscle for women in their thirties and beyond. Kat explains the science behind muscle loss, sarcopenia, and the critical role of strength training for maintaining and increasing muscle mass. Listeners will learn practical strategies for effective strength training, including compound movements, progressive overload, and the importance of sleep and nutrition. Kat also emphasizes women's unique challenges as they approach menopause and how maintaining muscle mass can improve overall health and vitality. If you're ready to take control of your metabolism and strength, this episode is for you!

00:00 Introduction: Why Your Metabolism Slows Down with Age
00:30 Welcome to MilesFromHerView
01:23 Weather Chat and Personal Updates
02:15 The Importance of Muscle for Metabolism
04:37 Understanding Muscle Mass and Metabolism
05:41 Strength Training: The Key to Combating Muscle Loss
06:07 The Role of Muscle in Metabolic Health
07:31 Navigating Muscle Health in Your Thirties and Forties
12:36 Practical Tips for Building and Maintaining Muscle
16:22 The Importance of Recovery and Nutrition
21:49 Muscle Health During Menopause
25:06 Final Takeaways and Encouragement
27:21 Closing Remarks and Call to Action

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

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

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Healing Your Relationship with Food and Fitness: A Conversation with Jess

In this episode of MilesFromHerView, Kat, an experienced fitness trainer and ultra-marathon runner, hosts Jess, a licensed mental health counselor and certified personal trainer. They delve into topics such as disordered eating, body image, and emotional eating. Jess shares her journey from struggling with food and overexercise to becoming a therapist who focuses on helping women heal their relationship with food and their bodies. They discuss the toxic messaging in the fitness industry, the importance of self-compassion, and adopting a non-diet, health-at-every-size approach. Key highlights include the need for skill-building in intuitive eating, maintaining curiosity without judgment, and understanding that proper health is more than just weight loss.

Connect with Jess:
Website: https://revolutionhc.com
IG: https://www.instagram.com/jessbjamison/
D&D Facebook page: https://www.facebook.com/groups/dumbbellsanddonuts/

00:00 Introduction and Content Warning
00:42 Welcome to MilesFromHerView
01:33 Meet Jess: Licensed Mental Health Counselor and Personal Trainer
03:17 Jess's Journey with Disordered Eating and Body Image
06:40 The Toxicity of Diet Culture
13:46 Recognizing Disordered Eating Patterns
19:46 Parental Influence on Kids' Relationship with Food
20:41 Understanding Health at Every Size
22:12 Clarifying the Non-Diet Approach
27:22 Building Intuitive Eating Skills
29:30 Embracing Curiosity Over Judgment
30:18 Finding Joy in Movement
35:02 Agency Over Control in Health
37:13 Conclusion and Final Thoughts

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

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

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Feeling frustrated with your fitness progress despite your hard work at the gym? In this episode of MilesFromHerView, Kat dives into the importance of deload weeks—planned periods of reduced training intensity and volume. 

Discover how these strategic recovery periods can help you break through plateaus, avoid burnout, and return stronger. Kat shares insights from her strength training and ultra-marathon runner experience, offering practical advice for incorporating deload weeks into your routine to optimize your long-term fitness journey. If you feel stuck or overworked, this episode is for you! 

00:00 Introduction: The Frustration of No Progress

00:35 The Concept of Deload Weeks

00:44 Welcome to MilesFromHerView

03:50 Personal Anecdote: Transition from College Athlete

07:22 Signs You Need a Deload Week

14:44 How to Structure Your Deload Week

17:25 Final Thoughts and Encouragement

19:29 Closing Remarks and Call to Action

☎️ Schedule a Complimentary Call
See if KatFit Strength is a good fit for you: Book Here

📩 Join the KatFit Strength Weekly Newsletter
Get coaching tips, mindset insights, and updates: Sign Up Here

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