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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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In this episode of MilesFromHerView, Kat of KatFit Strength delves into the essentials of fitness for women in midlife, focusing on the importance of strength training, cardio, and power. She debunks common myths, addresses hormonal changes, and provides actionable strategies for building a balanced fitness plan.

Kat emphasizes the benefits of progressive overload, the advantages of non-exercise activity (NEAT), and the practical barriers that women face. She offers a beginner-friendly guide to incorporating strength and cardio into a busy lifestyle without chasing perfection. Perfect for women looking to improve their fitness journey with authenticity and resilience.

00:00 Introduction: Finding Balance in Fitness

00:40 Welcome to MilesFromHerView

01:30 The Importance of Strength, Cardio, and Mobility

02:48 Understanding Hormones and Midlife Fitness

04:18 Progressive Strength Training Explained

08:42 Incorporating Power and Plyometrics

11:13 Cardio: Beyond Running

16:19 The Role of NEAT in Everyday Fitness

20:44 Overcoming Barriers to Consistent Fitness

22:31 Actionable Fitness Tips

23:31 Conclusion: Embrace Your Strength

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In this episode of 'MilesFromHerView,' host Kat welcomes Dr. Elizabeth Williams Ruing, founder of Active Health DPC, to discuss the nuances of over-training, strength training, and recovery, especially for active women. They explore the role of hormones, the impact of stress on training, and how to effectively use wearable device data to enhance workouts and prevent burnout. Dr. Lizzie also emphasizes the importance of proper nutrition, adequate sleep, and tailoring training plans to individual menstrual cycles and life phases, such as perimenopause. This episode is packed with practical tips and expert advice to help women better understand their bodies and improve their fitness journeys.

Get in touch with Dr. Lizzie:

Facebook: https://www.facebook.com/ActiveHealthDPC
Instagram: https://www.instagram.com/activehealthdpc/
YouTube: https://www.youtube.com/@ActiveHealthDPC
Newsletter: on my website: https://activehealthdpc.org/
Website: https://activehealthdpc.org/

00:00 Introduction to Today's Guest and Episode Overview
01:11 Welcome to MilesFromHerView Podcast
02:02 Exploring Training and Recovery for Active Women
03:10 Understanding the Mental Shift in Training
04:49 The Impact of Hormones on Training and Recovery
06:34 Defining Overtraining and Its Phases
09:23 The Importance of Recovery and Avoiding Overtraining
12:53 Postpartum Training and Overtraining Syndrome
18:55 The Role of Wearable Devices in Monitoring Training
27:16 Understanding Heart Rate Variability
29:21 The Importance of Sleep for Recovery
30:32 Optimizing Sleep Hygiene
34:09 Managing Training and Sleep
39:44 Nutrition and Hydration Tips
44:50 Final Thoughts and Contact Information

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❓ Questions About Strength, Nutrition, or Cardio?
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In this episode of MilesFromHerView, powered by KatFit Strength, host Kat shares insights and practical solutions for busy women to fuel their fitness journeys. Kat, a mom, business owner, ultra marathon runner, and strength trainer with nearly two decades of experience, addresses common fitness and nutrition challenges. She recounts her recent family trip to Nova Scotia, highlighting the importance of adaptability and planning. Kat answers listener questions about fitting strength training into busy schedules, the importance of varied cardio activities, incorporating mobility exercises, and maintaining balanced nutrition amidst daily chaos. Tune in for actionable advice on how to stay consistent with your fitness routines while navigating life's unpredictability.

00:00 Welcome to MilesFromHerView

00:48 Catching Up After a Family Trip

01:29 Travel Adventures and Planning

08:33 Fitness and Life Lessons from the Trip

10:41 Maintaining Fitness Routines

17:42 Cardio Training Insights

22:15 Addressing Mobility and Recovery

26:55 Nutrition Tips for Busy Lives

40:34 Final Thoughts and Encouragement

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❓ Questions About Strength, Nutrition, or Cardio?
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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 crucial for muscle growth and overall fitness.
• How to balance strength training and cardio for optimal health.

Take Action:

Ready to level up your strength training? Discover KatFit Strength’s customized programs for women navigating perimenopause, motherhood, and demanding lifestyles. 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

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❓ Questions About Strength, Nutrition, or Cardio?
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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 the unique challenges women face 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

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❓ Questions About Strength, Nutrition, or Cardio?
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In this episode of MilesFromHerView, powered by KatFit Strength, host Kat discusses the limitations of before and after photos in capturing true fitness progress. She emphasizes the importance of focusing on personal growth, strength, and resilience rather than aesthetics. Kat shares insights on building a lifelong fitness journey tailored to each woman's unique life season and goals. She encourages listeners to cultivate a positive relationship with their bodies, food, and exercise, and offers practical advice for navigating different phases of life with confidence and self-compassion. Whether you're an athlete, a busy mom, or someone seeking a sustainable fitness path, this episode provides valuable perspective on finding authentic strength and balance.

00:00 Introduction: The Truth Behind Before and After Photos

00:37 Welcome to MilesFromHerView

01:26 Best of Episodes Announcement

02:05 Why I Don't Use Before and After Photos

03:32 Understanding Fitness as a Lifelong Commitment

08:08 Designing a Program for Your Real Schedule

10:54 Coaching as a Partnership

15:48 Final Thoughts and Call to Action

☎️ Schedule a Complimentary Call
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📩 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