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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 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
📧 - Join The Email List: https://katfit.ck.page/8c2fa05ed8

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In this episode of MilesFromHerView, Kat dives deep into the true essence of mindset and mental toughness. Discover how to rewrite your internal narrative, reclaim your confidence, and push through life's toughest challenges. Kat shares her personal journey and offers practical strategies for building mental resilience, celebrating small wins, and rethinking how you talk to yourself. Tune in to learn how to align your actions with your internal beliefs and embrace the strong, capable woman you're meant to be.

00:00 The Race Begins: Mile 80

01:05 Mindset Matters: Transforming Your Life

01:27 Welcome to MilesFromHerView

02:16 Personal Stories and Mindset Shifts

05:14 Identity and Mental Toughness

09:41 Reframing Discomfort and Celebrating Wins

15:03 The Power of Self-Talk and Affirmations

19:18 Reclaiming Your Time and Space

25:33 Taking Action: Start Moving Today

26:48 Conclusion: Keep Moving Forward

☎️ - 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
📧 - Join The Email List: https://katfit.ck.page/8c2fa05ed8

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Feeling overwhelmed by the conflicting advice on health and fitness? This episode of MilesFromHerView by KatFit Strength reveals five sustainable ways to transform your body and boost your health without extreme diets or endless gym hours. Hosted by Kat, a mom, business owner, and strength trainer, this episode focuses on actionable tips for busy women to make lasting changes.

Discover the importance of sleep, hydration, protein, fiber, and strength training. Learn how to integrate these strategies into your hectic life and start seeing real results!

00:00 Introduction: Simplifying Health and Fitness

00:31 Meet Your Host: Kat's Journey and Mission

01:21 Seasonal Reflections and Personal Insights

03:10 Overcoming Overwhelm in Health and Fitness

06:08 Key Point 1: The Importance of Quality Sleep

11:29 Key Point 2: Staying Hydrated for Optimal Health

16:00 Key Point 3: The Power of Protein

19:37 Key Point 4: Building a Healthy Gut

22:04 Key Point 5: Strength and Interval Training

26:08 Practical Tips for Busy Lives

27:59 Conclusion: Empowering Your Fitness Journey

☎️ - 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
📧 - Join The Email List: https://katfit.ck.page/8c2fa05ed8

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In this episode, Kat sits down with Kim Wolff, Optum Massage and Movement co-owner, to discuss the importance of self-care, self-compassion, and overall wellness. Kim is a licensed massage therapist and certified yoga teacher, passionate about helping people find relief from stress and pain

Get in contact with Kim:
Website: optimalmassage.com

Facebook: facebook.com/optimalwc

IG: @optimalmassageandmovement

LinkedIn: https://www.linkedin.com/in/optimal-massage-and-movement-inc-a7240913/

☎️ - 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
📧 - Join The Email List: https://katfit.ck.page/8c2fa05ed8

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Tired of fitness programs that promise the world but leave you right back where you started a few months later?
In this episode, Kat dives into why quick fixes fail and reveals the skills you need to make fitness a sustainable part of your life.

What You’ll Learn

• Break Free from Program-Hopping: Why quick-fix fitness programs fail and how to escape the cycle.
• Shift Your Mindset: Stop chasing short-term results and build lifelong strength and health.
• Create a Sustainable Routine: Learn how to adapt fitness to your life and reach your goals without burnout.

Key Takeaways

• Why Quick Fix Programs Don’t Work:
  The fitness industry sells results but doesn’t teach you the skills to maintain them. Restrictive plans and rigid schedules often lead to burnout and frustration.
• Building Sustainable Habits:
  Fitness isn’t just about following a plan—it’s about learning skills like:
  • Consistency through rituals
  • Adaptability when life changes
  • Self-compassion during setbacks
  • Patience in the process
  • Time management to prioritize what matters
  • Knowledge and education to make informed decisions
  • Finding community and support to stay motivated
• Mindset Shifts for Lasting Results:
  Redefine success by focusing on your identity as someone who prioritizes health and strength—not just quick, superficial outcomes. This mindset keeps you motivated even when progress feels slow.

Resources Mentioned

• Books:
  • "Atomic Habits" by James Clear
  • "Master of Change" by Brad Stulberg
• KatFit Strength 1:1 Coaching Program:
  Ready to break free from the quick-fix trap? Kat’s personalized coaching program helps you:
  • Set goals aligned with your values
  • Create a flexible plan that fits your life
  • Build skills for long-term success

👉 Apply Now to KatFit Strength 1:1 Coaching

Stay Connected

• Instagram: @KatFitStrength

Share the Episode!

If this episode resonated with you, share it with a friend ready to embrace a sustainable approach to fitness!

☎️ - 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
📧 - Join The Email List: https://katfit.ck.page/8c2fa05ed8

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In this episode of MilesFromHerView, powered by KatFit Strength, host Kat, a seasoned strength trainer and ultra-marathon runner, dives deep into the challenges and strategies beyond the initial 'honeymoon phase' of strength training. Kat offers practical advice on overcoming fitness plateaus, understanding neurological and metabolic adaptations, and emphasizes the importance of setting clear expectations, embracing variance, and being patient in the fitness journey. This episode aims to help busy women build resilience, strength, and self-compassion while navigating their unique fitness paths.

Ready to build strength without the stress of planning? I have 4 spots open for KatFit Strength coaching, where the workouts are done for you. Just show up and get stronger—no more decisions to make. Book your FREE discovery call today!

00:00 The Honeymoon Phase of Strength Training
00:23 Introduction to the Podcast
01:39 New Year's Resolutions and Realistic Goals
03:18 Understanding Newbie Gains
05:39 Overcoming Plateaus in Strength Training
07:51 Advanced Training Strategies
10:18 Setting Clear Expectations and Embracing Variance
14:33 The Importance of Patience and Consistency
17:36 Conclusion and Coaching Offer

☎️ - 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
📧 - Join The Email List: https://katfit.ck.page/8c2fa05ed8

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In this episode of 'Miles From Her View,' host Kat, founder of KatFit Strength, delves into the pervasive impact of stress on our mood, body, workouts, and overall health. Kat discusses how chronic stress can manifest in various physical and mental symptoms, affecting everything from energy levels to weight gain. She emphasizes the importance of stress management, recovery, and practical ways to build resilience without overwhelming your schedule. Kat also provides actionable tips for creating boundaries, decluttering spaces, hydrating, and incorporating small, manageable steps into daily routines to combat stress and support overall wellness effectively. Join us as we explore how to take control of our stress and achieve stronger, healthier lives.

00:00 Introduction: The Impact of Stress on Your Life

00:31 Welcome to Miles From Her View

01:24 Understanding Stress and Its Effects

02:44 The Importance of Recovery

04:58 Practical Tips for Stress Management

14:44 Creating Boundaries and Decluttering

25:01 Final Thoughts and Encouragement

26:42 Conclusion and Community Engagement

☎️ - 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
📧 - Join The Email List: https://katfit.ck.page/8c2fa05ed8

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In this episode of Miles from Her View, host Kat invites listeners to reflect on their accomplishments in 2024 and prepare for a goal-oriented and fulfilling 2025.

Kat, a seasoned strength and conditioning coach, shares insights on setting realistic and aligned goals for the coming year, focusing on health, fitness, and personal growth without the burden of guilt or shame. Through her personal stories and professional expertise, she outlines practical steps for establishing effective routines and underscores the importance of understanding the different seasons of life to shape achievable goals.

This episode offers guidance for women navigating the complexities of family, career, and self-care, emphasizing the value of learning, growth, and community support in the journey toward strength and wellness.

00:00 Reflecting on 2024 and Embracing 2025

00:41 Introduction to the Podcast and Host

02:07 Seasonal Reflections and Personal Stories

06:03 Setting Realistic Goals and Overcoming Challenges

17:51 The Importance of Smaller Actions and Habits

21:33 Building a Support System for Success

23:07 Final Thoughts and Encouragement for 2025

☎️ - 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
📧 - Join The Email List: https://katfit.ck.page/8c2fa05ed8