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Embracing Change: Overcoming Self-Sabotage in Fitness and Life

Episode Summary:
A few years ago, during a grueling ultra-marathon training session, Kat found herself hitting a wall of exhaustion. As a seasoned personal trainer and former college track and field coach, she couldn't understand why she struggled so much despite her expertise and dedication to fitness—this pivotal moment prompted deep reflection and a realization that she was unintentionally sabotaging her progress.

Key Points Discussed:

1. Recognizing Self-Sabotage:
- Despite consistent training efforts, Kat neglected crucial aspects of her health and well-being outside of workouts. Ultra-marathon training, running a business, and managing family responsibilities drained her.

2. Identifying Damaging Narratives:
- Kat uncovered several harmful beliefs contributing to her self-sabotage, such as not prioritizing rest and recovery, justifying poor dietary choices due to exercise volume, comparing herself unfavorably to others, and doubting the worthiness of her ambitious goals.

3. Commitment to Change:
- After confronting these narratives, Kat committed to transformative actions:
- Prioritizing Rest and Recovery: Establishing a strict bedtime routine and cutting out distractions after 9 PM to ensure adequate sleep.
- Nutritional Discipline: Adopting a balanced approach to nutrition, using tools like the app chronometer to track intake and focusing on nutrient-dense, family-friendly meals.
- Letting Go of Comparisons: Embracing her unique journey and refraining from comparing her progress to others.
- Building Self-Worth: Daily affirmations and inner validation became crucial in reinforcing her belief in herself and her goals.

4. Ongoing Journey:
- Kat emphasizes that personal growth is continuous and requires dedication. Despite setbacks and challenges, she has achieved significant milestones like completing over a hundred miles and setting personal bests, proving that sustainable progress comes from within.

Conclusion:
Change is challenging, and it's not a linear path. Through self-discovery and a commitment to overcoming self-sabotage, Kat illustrates the power of embracing challenges and making conscious choices. Believing in one's worthiness is critical to achieving ambitious goals and sustaining personal growth.

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Episode Title: Understanding Progressive Overload

Episode Summary: In this episode of the Milesfromherview podcast, we dive deep into the concept of progressive overload and how it can be viewed from two distinct perspectives. Whether you're a seasoned athlete or just starting your fitness journey, understanding progressive overload is crucial for continual improvement and muscle growth.

Key Discussion Points:

1. Defining Progressive Overload:
   • Planned Process: Increasing or changing programming factors to add new stresses to muscles.
   • Natural Outcome: The natural result of well-designed programs and their execution.
   • Both approaches share the same goal: introducing more stress through different training factors to foster growth and improvement.
2. Key Factors for Progressive Overload:
   • Weight: Gradually increase the weight you're lifting.
   • Reps: Increase the number of repetitions.
   • Tempo: Slow down the lifting tempo to increase time under tension.
   • Volume: Add more sets to your routine.
3. Practical Guide to Progressive Overload:
   • Building a Base: Start by increasing your reps to establish a strong foundation.
   • Increasing Load: Once comfortable with your reps, increase the weight.
   • Adjusting Volume: Use the rate of perceived exertion (RPE) to gauge when to add more sets or reps.
   • Playing with Tempo: Experiment with slower tempos to enhance time under tension.
4. Implementing Progressive Overload in KatFit Strength:
   • Establish a routine with consistent strength training sessions (e.g., 2-3 times per week).
   • Monitor adaptations, which typically take 4-6 weeks.
   • Adjust reps, load, volume, and tempo one at a time to ensure proper progression and avoid overtraining.
5. Final Tips:
   • Consistency is key before tweaking variables.
   • Focus on one factor at a time to ensure sustainable progress.
   • Aim for a structured and disciplined approach to foster continuous improvement.

Episode Takeaways:

• Progressive overload is essential for muscle growth and athletic improvement.
• There are multiple ways to implement it, each tailored to your specific goals and current fitness level.
• Consistency and a well-planned approach are crucial for long-term success.

Listener Engagement: How do you incorporate progressive overload into your training? Share your experiences and questions with us! We'd love to hear from you and discuss how you're making strides in your fitness journey.

For more insights and personalized coaching tips, visit KatFit Strength and explore our programs designed to help you achieve your wellness goals.

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"How to Know If You're Lifting Heavy Enough"

Episode Highlights:

1. Understanding "Heavy":
   • Discussion on how "heavy" varies for each individual.
   • Importance of personalized strength levels.
2. Three Key Ways to Determine Proper Weight:
   • Reps and Fatigue:
     • Explanation of sets and reps.
     • Signs that your weight might be too light or too heavy.
   • Rate of Perceived Exertion (RPE) Scale:
     • Description of the RPE scale (1-10).
     • Ideal target: 7-8 on the RPE scale.
     • Concept of Reps in Reserve (RIR).
   • Trial and Error:
     • Importance of experimenting with different weights.
     • Using feedback to gauge strength and adjust accordingly.
3. Practical Tips:
   • How to choose the right weights.
   • Adjusting reps and weights when gym equipment is limited.
   • Emphasis on safety, form, and progressive overload.

Closing Remarks:

• Recap of key points on assessing lifting weights.
• Encouragement to embrace the trial and error process.
• Importance of safe and progressive training.

☎️ - Schedule a complimentary call to see if podcasting is a good fit for you: https://katfit.moxieapp.com/public/katfit/consultation-call
❓ - Have A Question About Strength Training, Nutrition, and cardio training? Submit It HERE:https://forms.gle/kndmqaf91psZEmPs6
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