Mastering Menopause
174 episodes - English - Latest episode: about 18 hours ago - ★★★★★ - 21 ratingsI'm Kathy Cote' from Katalyst Fitness and Nutrition and I will show you how to use nutrition, fitness, lifestyle and mindset to master perimenopause and menopause and rock your midlife with style and grace.
Homepage Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed
Episodes
Elise Tzurkov-Breaking beliefs and busting myths in peri/menopause.
April 22, 2024 15:00 - 42 minutes - 29.1 MBIn this conversation, Elise and I discuss the current state of coaching in the perimenopause and menopause space. We address the polarizing opinions and the need for a client-centered approach. We also talk about the importance of integrity and supporting other coaches. We emphasize the need for women to invest in themselves and prioritize their health. Focus on the basics of a healthy lifestyle, including movement, strength training, protein intake, and hydration and highlight the importanc...
Jim Hallinan Coaching Strategies For Success: Lifestyle, Mindset And Core Values
April 21, 2024 02:00 - 1 hour - 41.8 MBJoin me and Jim Hallinan @jimmynutrition for a discussion on coaching, lifestyle, mindset, and core values. We covered a lot in this episode! We talked about moving away from short-term fitness goals based on the scale, towards long-lasting, meaningful changes in how we live. Focusing on core values. This helps us understand why we want to be healthy and happy in the long run. Then making decisions every day based on those values, we can stay true to what's important to us. Being successful...
Aram Grigorian on the coaching industry and weight loss for women in menopause.
April 14, 2024 17:00 - 44 minutes - 30.7 MBToday I was joined by Aram Grigorian founder of the Real Coaches Summit and someone who's content I always get great value from. You may know him as @ 4weeks2thebeach . Aram shared his vision behind the "Real Coaches Summit," aiming to unite coaches in providing accessible education and individualized solutions. We did a deep dive into the keys to sustainable health and weight loss success and explored the pitfalls of chasing quick fixes and fad diets without true lifestyle consistency....
Always bloated? You may have food intolerances.
March 24, 2024 22:00 - 10 minutes - 7.09 MBThis was my experience when I was 47 and going through perimenopause. Booking clients for April, fill out this coaching application and we'll set up a call. https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://bit.ly/kathykatalyst Do you have a questio...
Want the fastest fat loss results? Ditch the booze!
March 17, 2024 17:00 - 12 minutes - 8.35 MBIt's St. Patricks Day and I had a lot of thought come up as I started remembering what my relationship with alcohol used to look like. If you want the fastest results and a guaranteed hack for your health in menopause, take a look at your relationship with alcohol. This is no judgement! I'm not saying to give up alcohol for the rest of your life, but if you want the fastest fat loss results, ditching the booze is a sure fire way! Jump Start is a 4 week nutrition and exercise reboot. We st...
How to be successful with body comp transformation long term.
March 10, 2024 22:00 - 15 minutes - 10.4 MBMore important than macros and workouts! Yes, those 2 things drive the physical changes to your body, but without a mindset shift of your self beliefs, future thinking towards the person you want to become, those changes won't be sustainable. Here's the link to Jump Start, my 4 week group coaching program for $249 that begins Monday, 3/18/24 if you want to check it out. https://www.menopotmeltdown.com/jumpstart Now accepting clients, use the link to apply for 1:1 coaching: https://www.men...
Optavia Exposed: The truth behind the methodology.
March 03, 2024 14:00 - 17 minutes - 11.8 MBWhy I would not recommend Optavia. Especially for women in menopause who are seeking sustainable weight loss. Details on Jump Start for March 18th https://www.menopotmeltdown.com/jumpstart Now accepting clients, use the link to apply for 1:1 coaching: https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://bit.ly/kathykatalyst Do you have a question that you wou...
Jessi Sadler-Breathwork Techniques
February 25, 2024 17:00 - 23 minutes - 16.3 MBOnce a month I have a special guest join our private client calls. This month our special guest was my yoga teacher, Jessi Sadler. She has an amazing Crystal Sound Bath yoga class that she concludes with some breathwork and a sound bath meditation. I have come to look forward to this 90 minute class every week and it's now the highlight of my week! Joe Dispenza-Pineal Gland activation breathwork- https://youtu.be/AYwObCS300w?si=g_x-xXFrXAmB13ab Wim Hof Breathing Method https://www.wimhofm...
How under eating is keeping you from your goals.
February 18, 2024 19:00 - 35 minutes - 24.2 MBThis may seem counter intuitive, but did you know that always dieting, always trying to be in a deficit, will actually prevent women from reaching their goals?! Especially if you are in menopause! Listen for: Why that happens and What you can do instead. Use this link for the calculator that I used. https://plan.katalystfitness.net/ You can also see this on YouTube if you would like the visual! Now accepting clients, use the link to apply for 1:1 coaching: https://www.menopotmeltdown....
The Menopause Weight Loss Hack
February 11, 2024 20:00 - 14 minutes - 10.2 MBIn this episode I go over the ultimate weight loss hack in menopause. Hack your lifestyle. Dial in your nutrition, start strength training Get in your steps, water and sleep. And be consistent with the above... That's the hack. Now accepting clients, use the link to apply for 1:1 coaching: https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://bit.ly/kathykata...
Rapid Fat Loss-How I lost 4 pounds in 2 weeks, this isn't for everybody!
January 29, 2024 04:00 - 20 minutes - 14 MBI did exactly what I tell MOST women not to do! Today I’m going to discuss my 2 week aggressive fat loss phase basically a rapid fat loss protocol. I was able to do this because I’ve built up my metabolism by NOT dieting for almost 6 months. I was in a place that allowed me to drop 4 lbs in 14 days, this is NOT for everyone and I will definitely go into the details on: What I did, plus the pros and cons Who this is for and Who should not do this and why! Now accepting clients, use the l...
I spent the last 5 months NOT Tracking Macros-Here’s what happened…
January 24, 2024 22:00 - 22 minutes - 15.2 MBI stopped tracking macros for 5 months-here’s what happened. I’ve been tracking calories pretty regularly in My Fitness Pal for the past 10 years or so, always trying to stay in my calorie budget, not paying attention to where those calories came from. I didn’t actually start tracking macros until September of 2019. I didn’t understand the importance of a balanced approach to carbs, protein and fats until I hired my first coach. The benefit of tracking macros for fat/weight loss was und...
If you're unable to lose weight in menopause you need to hear this!
January 22, 2024 00:00 - 22 minutes - 15.7 MBThis may piss you off: It’s not your hormones, it’s not menopause, it’s not your age. I talk to women everyday that are dealing with unwanted belly fat, weight gain, fatigue, lack of energy and motivation, digestion issues (bloating and constipation), difficulty sleeping, hair loss, low libido and mood swings. It’s your lifestyle… Thinking menopause is the issue IS the issue. Because this is what women say when I ask what is your biggest challenge right now? I don't have time to cook o...
Susan Salenger Author Of Sidelined: How Women Can Navigate a Broken Healthcare System
January 07, 2024 22:00 - 31 minutes - 22 MBSusan Salenger discusses her book Sidelined:How Women Can Navigate a Broken Healthcare System which is about empowering women's healthcare advocacy. Motivation for writing Sidelined and advocating for women's health Susan detailed her own unnecessary surgery experience and subsequent research revelations about women's health inequalities that inspired her to write Sidelined. She aims to inform women directly on their rights and resources. Common reasons women don't question doctors Su...
How to Rock Your Weight Loss Journey in 2024
December 31, 2023 19:00 - 13 minutes - 9.05 MBHappy New Year! Instead of preparing to throw everything out of your pantry and embark on an ambitious workout routine, you can do this instead to rock your weight loss journey in 2024. First of all, I would reflect on your health Journey so far and assess what worked and what didn't work. What are your goals? When we set goals we want to make sure that those are achievable goals and then reverse engineer how you're going to make that happen. Is it that you want to lose 10 pounds by...
How we use a 3 phase approach for successful weight/fat loss.
December 24, 2023 14:00 - 13 minutes - 9.06 MBThe true transformation in a weight loss journey is the mindset shift rather than just physical changes. Katalyst Fitness uses three phases in a transformation process: the primer phase, accelerated fat loss phase, and maintenance phase. Spending time in maintenance is crucial for successful weight loss as it revives the metabolism and teaches proper habits for lasting change. In a deficit there may be setbacks such as hitting a plateau or going on vacation. This is where adherence to pr...
How to avoid the bloat from holiday foods.
December 17, 2023 14:00 - 8 minutes - 5.66 MBHoliday foods can often lead to bloating, leaving us feeling uncomfortable and lethargic. Here's how you can both manage and prevent this issue: Move More: A mini trampoline or dancing to your favorite music can help stimulate digestion. If you prefer walking, add a bit of hip wiggle for extra effect. Yoga Poses: Knees-to-chest, happy baby, and spinal twist are three yoga poses that can help release gas and reduce bloating. Check out my Instagram or TikTok for a de-bloat flow. Bloating-Re...
5 simple ways that you can lose weight this month without counting calories!
December 10, 2023 14:00 - 6 minutes - 4.42 MBLooking to shed some weight this month without the stress of counting calories? Here are five practical strategies: Prioritize Protein: Aim for three protein-rich meals daily. Protein not only provides essential nutrients but also suppresses your appetite, helping you avoid calorie-laden snacks. Home-cooked Meals: Try to eat at home from Monday through Friday, reserving high-calorie meals for weekends. Remember, restaurant meals often have hidden calories, so reducing your dining out frequ...
Building a home gym on a budget, supplements and my favorite purchase this year!
December 03, 2023 20:00 - 11 minutes - 7.97 MBIn this week's episode, we took a look at some Black Friday deals. We started with home gym equipment and then moved onto supplements and then talked about my favorite purchase of the year. This was a game changer for me this year! Link for walking pad https://www.amazon.com/dp/B0C4S1F7Z1/ref=cm_sw_r_as_gl_api_gl_i_P7S1X4FVS8ZCHG1SWE00?linkCode=ml1&tag=kathycote-20&th=1 Now accepting clients, use the link to apply for 1:1 coaching: https://www.menopotmeltdown.com/mmmcoachingapp Free No BS...
Client Transformation: How Angie went from stuck and gaining weight to losing 14 lbs and 14.5 inches in 12 weeks!
November 26, 2023 01:00 - 25 minutes - 17.7 MB𝐀𝐧𝐠𝐢𝐞'𝐬 𝐉𝐨𝐮𝐫𝐧𝐞𝐲 😍 𝐒𝐡𝐞 𝐡𝐚𝐬 𝐥𝐨𝐬𝐭 𝟏𝟒 𝐩𝐨𝐮𝐧𝐝𝐬 𝐚𝐧𝐝 𝟏𝟒.𝟓 𝐢𝐧𝐜𝐡𝐞𝐬 𝐨𝐯𝐞𝐫𝐚𝐥𝐥 so far 𝐢𝐧 𝟑 𝐦𝐨𝐧𝐭𝐡𝐬. Angie sought our help out of frustration. She was working out hard at the gym, eating around 1500 calories on average and just not seeing results. She wanted to see the muscle she was working so hard to build but the fat just wouldn't go away. 😩 Angie went from eating 1500 calories and not seeing any results in spite of working out HARD in the gym to eating MORE and gaining muscle while losing weight and ...
What are the best exercises for building muscle in menopause?
November 19, 2023 14:00 - 11 minutes - 8.13 MBI focus all my training programs off of The Big 5: Squat variations Deadlift variations Row Bench press Overhead Press Here's how to incorporate those into a 3 day a week or 4 day a week training program. Check out my social media on FB or Insta for Black Friday Deals! Now accepting clients, use the link to apply for 1:1 coaching: https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all...
Can't lose weight in menopause? Maybe it's your thyroid, here's what to look for.
November 12, 2023 17:00 - 11 minutes - 8.2 MBIt's very common for women to experience thyroid issues when we are transitioning through the stages of menopause. This is largely due to stress. As our hormones change we are in a stressed state, add to that dieting and lifestyle practices and that's a recipe for issues with the thyroid! In this episode I talk about what to look for and what I experienced personally. Common symptoms are: Fatigue Hair loss, Cold hands and feet and Unexplained weight gain or weight loss Here is what to t...
It's my Birthday Week! Recap of being 55, what this last year looked like for me.
November 04, 2023 22:00 - 9 minutes - 6.81 MBIt's Scorpio season! With my birthday coming up this week I sat and reflected on everything that has happened to me this past year, personally and business wise. It's been a year! I don't usually make a big deal out of my birthday but, you can bet, with my birthday being on a Wednesday, I will take advantage of the weekend before! We are going to Vegas on Sunday, going to my favorite restaurant, Javiers and staying the night at Aria. I also have Van der Pumps in Paris on the list. Since m...
Self Compassion: How to Improve Your Mental Health and Wellbeing in Menopause
October 29, 2023 16:00 - 6 minutes - 4.23 MBToday, we're going to be diving into mindset and something that has helped me a ton. We're going to be talking about self compassion. And that is definitely something that is easier said than done for women. We tend to be really hard on ourselves and very self-critical, but it is actually a life changer and can significantly improve your wellbeing during menopause and I've seen that firsthand and it's affects personally and also while guiding our clients as well. Navigating menopause, it's...
Macros part 2 How and Why to set up a maintenance/health phase, fat loss and build phase
October 22, 2023 19:00 - 17 minutes - 12.3 MBThis is part 2 of Macros and Menopause In this episode I discuss how to set up a health/maintenance phase and why I start MOST clients here. How to set up an effective fat loss phase and lastly, my favorite, a build phase! I have a 4 week program starting 10/30 Set yourself up for a healthy and happy holiday season. Lose weight by the new year without giving up your favorite goodies and without spending hours in the gym doing boring cardio! Registration closes 10/29, here's the link: h...
Tracking macros made easy, use these 2 strategies!
October 22, 2023 19:00 - 17 minutes - 12 MBFinishing up the series on macros. How to make tracking macros easy! I talked about my strategies to make tracking macros easy and get you off your phone, playing macros Tetris! I have a 4 week program starting 10/30 Set yourself up for a healthy and happy holiday season. Lose weight by the new year without giving up your favorite goodies and without spending hours in the gym doing boring cardio! Registration closes 10/29, here's the link: https://www.menopotmeltdown.com/jumpstart Now acc...
Menopause and Macros: Everything you need to know on why and how to use macros in menopause, Part 1 of 2
October 15, 2023 17:00 - 14 minutes - 9.96 MBMenopause and Macros Part 1 of 2 In this series we are going deep on everything macros. In today's episode I discuss: What are macros? How to leverage macros in menopause. How to get started. Why each macro is important. How to set your macros for optimal health. Use this calculator link to get your macro calorie recommendations: https://plan.katalystfitness.net Now accepting clients, use the link to apply for 1:1 coaching: https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopa...
Weight Loss and Fitness for Tall Women; a conversation with our client Cynthia
October 08, 2023 15:00 - 26 minutes - 18.3 MBThis was an interesting conversation with one of our clients Cynthia around tall women on their health and weight loss journey. How the fitness industry is skewed towards the "average" 5'4" 150 lb woman and how weight and fitness are different for those that are above average! I would love to hear your comments on this episode, please email me at [email protected] Now accepting clients, use the link to apply for 1:1 coaching: https://www.menopotmeltdown.com/mmmcoachingapp Free No...
Menopause Awareness Month: Simple Steps You Can Take In Menopause
October 01, 2023 13:00 - 16 minutes - 11.3 MBOctober is menopause awareness month. This episode is to celebrate the fact that there are now more conversations about menopause, it's no longer a taboo subject. In this episode I talk about the basics and what you can do to help YOURSELF as you are going through the stages of menopause. There is so much information out there and yes, some of it is conflicting, however, there isn't a one size fits all solution. Get educated on the subject, this isn't just a phase, this can be years! Listen...
Amy Vetters-What it takes to be an IFBB Bikini Pro
September 24, 2023 17:00 - 53 minutes - 36.7 MBToday I'm very excited to be joined by Amy Vetters, an IFBB Bikini Pro. Amy is going to give us a behind the scenes look at just what it takes to be a successful competitor while also focusing on health and wellness AND running 2 successful businesses at the same time! Hear how she stays focused and see what the timeline looks like for the different phases. Putting on muscle, dieting down and then finally what stage day looks like! If you've ever thought about competing as a a body builder...
Clare Morrow IFBB Pro- Menopause, Hormones and Peptides
September 14, 2023 22:00 - 42 minutes - 29.3 MBJoin me with special guest Clare Morrow, an IFBB Pro and author of Fluffy to Fit, for a conversation about all things menopause! Training, diet, hormones, peptides and more, this episode is jam packed with information! Follow Clare Morrow on: Instagram https://www.instagram.com/claremorrow_ifbbpro/ Tik Tok https://www.tiktok.com/@claremorrow_ifbbpro Website https://claremorrow.com/fitness-favorites You Tube https://www.youtube.com/channel/UC_ffBp1QdoIoy9ebkyGCJ1Q Now accepting clients, us...
Catherine Staffieri RD/N Nutrition Manager at Nutrisense: Tracking glucose levels to monitor health in menopause.
September 10, 2023 00:00 - 30 minutes - 21.2 MBOn this episode I'm joined by Catherine Staffieri. We discuss blood glucose and the impact on your health, especially during menopause. Using a CGM (continuous glucose monitor) you can see the impact that your diet and training has on your blood glucose and Catherine discusses why it can be helpful to know that information. Catherine is a Registered Dietitian/Nutritionist currently working as a Nutrition Manager at Nutrisense, one of the fastest growing healthtech start-ups aimed to help a...
The Mastering Menopause Method: Insights from Victoria's Remarkable Transformation Journey
September 03, 2023 13:00 - 45 minutes - 31.5 MBMeet Victoria, our incredible client who has achieved remarkable results with the Mastering Menopause Method 🙌 Her mindset, her body recomp, her hair and her sleep have all gone through some incredible and significant changes! Victoria had a background in keto and Carnivore diets, consuming less than 5g of carbs daily. We created a personalized approach to navigate her journey through menopause. We increased her carb and calorie intake while taking into account her sensitivity to gluten a...
Dr. Anshul Gupta: 3 Steps to Reverse Hashimoto's: Lose Weight, End Fatigue and Reduce Brain Fog
August 27, 2023 13:00 - 39 minutes - 27.1 MBIn today's episode, we have a special guest, Dr. Anshul Gupta, a Board-Certified Family Medicine Physician with advanced certification in Functional Medicine. Dr. Gupta has helped thousands of patients reverse their health issues using functional medicine concepts. He is also the best-selling author of "Reversing Hashimoto's: A 3-Step Process for Losing Weight, Ending Fatigue, and Reducing Brain Fog." His book provides a comprehensive guide to understanding and reversing Hashimoto's disease,...
How to use Nutrition Periodization to Lose Weight in Menopause
August 20, 2023 22:00 - 28 minutes - 19.8 MBPhase 1: Primer/Maintenance Phase Importance of accurate tracking, proper sleep, digestion improvement, and stress management for metabolism repair and restoration Balancing macronutrients, especially prioritizing protein intake Implementing a progressive weight training phase incorporating progressive overload Reducing excessive cardio to minimize unnecessary stress on the body Use this link to calculate your maintenance calories: https://www.menopotmeltdown.com/jumpstart Phase 2: F...
Your guide to thriving in menopause, access all my free resources!
August 13, 2023 18:00 - 9 minutes - 6.57 MBMy mission is to help women thrive in menopause by providing information in an easy to understand and digest manner. I know how overwhelming it can be with the changes your body is going through and how much conflicting information there is out there. It really doesn't have to be so complicated. This is a guide on all my best and free resources to help you, no matter what stage of menopause you are in! Most of the links I talked about are below, reach out to me on FB or IG for the Lazy...
Macros and Menopause Master Class: How to leverage macros in menopause
August 06, 2023 13:00 - 46 minutes - 32.3 MBThis week I did a master class on macros and menopause, and I thought I would share it with you! During this interactive Zoom meeting Kathy discussed various topics related to macros and their role in optimizing nutrition during menopause. She explained that macros are the different components of calories, including fats, carbs, and proteins. Tracking macros helps understand where calories come from and how to balance them effectively for a healthy diet. Balancing macronutrients, especiall...
Top 3 mistakes that make losing weight in menopause harder and what you can do instead.
July 30, 2023 18:00 - 9 minutes - 6.55 MBTop 3 mistakes women are making that make losing weight in menopause harder. We’ll go over why these mistakes are impacting your weight and keeping you stuck in the vortex of always putting in effort and not seeing results and what you can do instead. Now accepting clients, use the link to apply for 1:1 coaching: https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: htt...
Menopause, Exercise and Cardiometabolic Health
July 23, 2023 20:00 - 9 minutes - 6.37 MBMenopause and the cardiometabolic changes that occur and how we can improve our health with regular physical exercise. I’m citing an article that I found titled The cardiometabolic benefits of exercise in postmenopausal women written by Steven G. Chrysant MD, PhD Link to full article is here. https://onlinelibrary.wiley.com/doi/pdfdirect/10.1111/jch.13968 Menopause and the decrease in estrogen levels is associated with significant cardiometabolic changes. Cardiometabolic changes include w...
William Grazione: Navigating Metabolic Adaptation in Menopause
July 16, 2023 15:00 - 53 minutes - 36.7 MBOn this episode of Mastering Menopause, I’m joined by William Grazione, also known as the Educated Dieter. We discuss the specific challenges women face during menopause and the importance of educating women on what happens to their bodies during this transition. We also address adipose weight gain and offer advice on how to address it. William emphasizes the need for women to prepare themselves in their early forties for the menopause transition. He advises against dramatic underfeeding an...
Are YOU the Reason You Can't lose Weight?
July 09, 2023 18:00 - 14 minutes - 9.87 MBAre YOU the reason you can't lose weight? There's 3 things that can get in your way: Knowledge: Is it hormones, genetics or age? These will have an influence on weight loss but you need to educate yourself on why, lack of knowledge is what's getting in your way here. Time: No time to meal prep, can't get to the gym? We spend 18 hours doing menial tasks each week, really it's a matter of time management. Money: Limiting beliefs around money. I can't afford a coach. Can you afford to not ...
Mindset and Weight Loss-Laurie Delgado
July 02, 2023 19:00 - 14 minutes - 10 MBLaurie has made significant changes not only to her lifestyle (she's eating more calories than ever!) but also her mindset. She is loving herself and is excited for what the future brings. This is our conversation of where we announced her as the scholarship winner of 3 months of free 1:1 coaching. Continuing her journey with us at Katalyst Fitness and Nutrition and her coach Sandy Lugo-Mendoza. If you are ready to make a change for yourself or want to explore what that might look like3 for...
Why You're Not Losing Weight On 1200 Calories
June 19, 2023 11:00 - 12 minutes - 8.72 MBAre you trying to adhere to a 1200 calorie diet? Are you sure you're actually in a deficit for the week overall? Maybe being good all week and then blowing it out on the weekends? Here is a strategy to get you out of the cycle of not losing weight or gaining and losing the same weight over and over each week. Now accepting clients, use the link to apply for 1:1 coaching: https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopause Secrets Facebook group: https://www.facebook.com...
Mastering My Fitness Pal: The 10-Minute Weekly Planning Method I Use for Successful Fat Loss.
June 11, 2023 15:00 - 27 minutes - 18.7 MBI help women in their 40's and 50's overcome the challenges of weight loss during menopause. In this weeks podcast, I'll share my simple yet effective method for planning your entire week (weekends too!) in My Fitness Pal in less than 10 minutes. By learning how to use this powerful app to its fullest potential, you'll be able to take control of your eating habits, stay on track with your fitness goals, and achieve the results you've been dreaming of. Don't let menopause or macros hold you b...
Victoria Pawelczyk: From Extreme Restriction and Stuck to Liberated and Losing 9 lbs and 12 inches in 9 Weeks
June 04, 2023 17:00 - 45 minutes - 31.3 MBVictoria's transformation with Katalyst Fitness and Nutrition is nothing short of amazing! Years of restrictive diets, culminating in the past 3 years of extreme intermittent fasting and a strict keto diet, and working out 5-6 days a week with minimal results, she decided enough was enough. We brought her on with Coach Lori Longo, and by reducing exercise intensity and increasing carbohydrate intake, Victoria was able to lose 9 pounds and 12 inches in just 9 weeks. Along with the physical ...
Alison Jones, down 30 lbs and 33.5 inches, hear how she did it!
May 28, 2023 22:00 - 39 minutes - 26.9 MBA client update on Alison Jones. Alison has been working with us at Katalyst Fitness and Nutrition and Coach Lori Longo since August 2022. Hear how she's been successful in her weight loss journey. She'll give you the low down on how she's changing her lifestyle for good and setting goals to reach even bigger success. Hear about her experience working with us at Katalyst Fitness and Nutrition! During her journey, Alison had set a goal of losing weight and feeling comfortable in a bathing...
When and How to Implement an Effective Weight Loss Phase: My Fat Loss Phase Take 2
May 21, 2023 17:00 - 9 minutes - 6.63 MBToday I want to talk about my fat loss phase, take 2! I’m always open and honest about my experiences, maybe you can relate or this or maybe this can help help you with your next cut I Started a cut in May and failed miserably Here’s why I probably shouldn’t have started a cut in the first place and why now I’m in a better place. Being in the right place mentally and physically is the key to an effective fat loss phase. If you can’t commit to making the sacrifices needed to lose fat like ...
My Fitness Pal Strategies for Effective Fat Loss
May 14, 2023 21:00 - 11 minutes - 8.22 MB2 effective strategies using My Fitness Pal that you can use for at loss. This is exactly what I do in a fat loss phase and what my most successful clients do! Now accepting clients, use the link to apply for 1:1 coaching: https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://bit.ly/kathykatalyst Do you have a question that you would like answered on the show? P...
How Kristina shrunk her body by losing 24.75 inches and 8 lbs in 2 months
May 10, 2023 11:00 - 36 minutes - 25.2 MBMeet our client Kristina Pullen. She has been working with us at Katalyst Fitness and Nutrition and Coach Natalie Bedard for 8 weeks. She has lost 8 lbs and a whopping 24.5 inches! Hear in her own words her experience and what it's like to make your dreams into a reality. From coach Natalie: The secret to her success is that she followed the program to the letter and committed to working on her mindset just as much as her fitness & nutrition. She made up her mind to be consistent with...
Not Losing Weight in a Deficit? Why You Can't Trust Restaurant Menus.
April 23, 2023 11:00 - 7 minutes - 5.15 MBYou can't trust what you see on restaurant menus. Have you ever been out to eat and ordered something you believed to be healthy, only to find out later that it's loaded with calories? Well, you're not alone. It's no secret that nutrition facts on restaurant menus can be deceiving. In fact, a recent study found that many restaurants underestimate the calorie count of dishes by as much as 40 percent. That salad you thought was only 300 calories? Think again! So, what's the deal with all t...