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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.

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In this episode of MilesFromHerView, host Kat welcomes back Dr. Emily Gordon, a licensed clinical psychologist specializing in eating disorders and body image with nearly 25 years of experience. They discuss strategies for raising children with healthy relationships to food and their bodies while navigating an appearance- and health-obsessed culture. Dr. Gordon shares insights on managing parental concerns without projecting them onto children, recognizing cultural messages around body image, and fostering self-acceptance and emotional awareness in teens. Kat and Dr. Gordon emphasize the importance of mindful communication and setting healthy boundaries, particularly during socially and emotionally charged holiday seasons. The episode underscores the collaborative effort needed between therapists, parents, and fitness professionals to support healthier body images and relationships with food.

About Dr. Emily Gordon:

Dr. Emily Gordon is a licensed clinical psychologist with nearly 25 years of experience specializing in eating disorders and body image concerns for adolescents, young adults, and their families. She completed her Postdoctoral Fellowship in Child and Adolescent Psychology at McLean Hospital, where she served in leadership roles and helped found the Klarman Center for Eating Disorders. Dr. Gordon was a Lecturer in Psychology at Harvard Medical School for fifteen years and now maintains a private practice in Natick, Massachusetts, licensed in MA, CT, FL, and VT.

Dr. Gordon is passionate about helping parents navigate raising kids in our appearance-obsessed culture. For more resources, expert insights, and practical guidance on supporting your child's relationship with food and their body, sign up for her newsletter and follow along at:

🌐 www.dremilygordon.com
📱Instagram: www.instagram.com/dremilygordon

Don't miss her thoughtful, evidence-based approach to these critical topics—her newsletter is a must for any parent wanting to do better for their kids (and themselves).

00:00 Introduction: Addressing Body Image Concerns in Children
00:17 Meet Dr. Emily Gordon: Expert in Eating Disorders and Body Image
01:43 Podcast Overview and Host Introduction
02:34 Continuing the Conversation with Dr. Emily Gordon
03:01 Navigating Body Image and Eating Habits in a Health-Obsessed Culture
03:59 Challenges Parents Face: Balancing Personal Healing and Parenting
05:46 The Impact of Social Media and Headlines on Body Image
07:08 Understanding Health Beyond Physical Appearance
10:09 Common Mistakes Parents Make and How to Avoid Them
16:43 The Importance of Self-Compassion and Therapy
19:25 Teaching Kids to Navigate Body Image and Food Relationships
28:06 Setting Boundaries and Handling Unwanted Comments
37:27 Final Thoughts and Where to Find Dr. Emily Gordon
38:59 Conclusion: Embracing Strength and Moving Forward

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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.

☎️ Schedule a Complimentary Call
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🛜Learn more about KatFit Essentials & Premier

☎️ Schedule a Complimentary Call
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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 kat@kat.fit 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 Mi

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❓ Questions About Strength, Nutrition, or Cardio?
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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

☎️ 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