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n this episode of MilesFromHerView, Kat, a seasoned strength trainer with nearly two decades of experience, dives deep into the importance of muscle metabolism and strength training for women in their 30s, 40s, and beyond. Kat debunks common fitness myths and emphasizes the significance of progressive strength training to combat age-related muscle loss, known as sarcopenia. She provides a step-by-step action plan, including exercises, nutrition tips, and recovery strategies to help women build muscle, boost metabolism, and enhance overall vitality. The episode includes practical advice, real-life applications, and a free beginner's workout plan to get listeners started on their fitness journey.

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00:00 Introduction to Muscle Metabolism

01:05 The Importance of Strength Training

02:45 Understanding Muscle and Fat

03:46 The Impact of Aging on Muscle Mass

04:33 The Role of Estrogen in Muscle Maintenance

05:31 Reversing Muscle Decline with Strength Training

06:11 Progressive Overload Explained

08:27 Common Pitfalls in Group Fitness Classes

17:18 The Benefits of Strength Training Beyond Muscle

18:13 Step-by-Step Strength Training Plan

24:56 Conclusion and Call to Action

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In this episode of MilesFromHerView powered by KatFit Strength, host Kat discusses the struggle of making healthy choices when exhausted and overwhelmed. She explains that self-discipline is not about willpower but about practicing the skill of deliberate response over automatic reaction. Kat explores neural pathways, particularly the rage and seeking pathways, and their roles in fitness decisions. She offers practical strategies like humility, asking for help, creating simple routines, distinguishing real fatigue from fake fatigue, and practicing self-compassion to help women strengthen their self-discipline and fitness journey. This episode aims to shift the mindset from all-or-nothing to celebrating small, consistent actions.

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00:00 The Overwhelming Evening Dilemma

01:26 Welcome to MilesFromHerView

02:21 Understanding Self-Discipline

03:51 The Neuroscience of Decision Making

04:46 Challenging Fitness Industry Myths

11:13 Behavioral Activation: Taking Action

12:07 Practical Tactics for Real Life

21:57 The Power of Compassion and Consistency

23:36 Final Thoughts and Encouragement

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In this episode of MilesFromHerView, host Kat reintroduces herself and her mission behind KatFit Strength. Kat, a mother, business owner, ultra-marathon runner, and strength trainer with nearly two decades of experience, shares how she integrates authenticity and resilience into her fitness coaching. Targeting busy women, especially in midlife, Kat emphasizes the importance of creating personalized, sustainable fitness plans that adapt to clients' unique lifestyles. She discusses her philosophy against the high-intensity, one-size-fits-all approach of the fitness industry and instead promotes consistency, self-compassion, and realistic goal-setting. The episode delves into Kat's background, origin story, and her coaching methodologies designed to empower women to find strength and vitality in their fitness journeys.

00:00 Introduction and Reintroduction

00:26 Meet Your Host: Kat's Journey and Experience

02:24 The Turning Point: From Coaching to Personal Training

06:31 Challenges in the Fitness Industry

11:00 Building a Sustainable Fitness Plan

21:07 Adapting Fitness to Individual Lifestyles

25:25 KatFit Strength: Programs and Philosophy

30:56 Conclusion and Call to Action

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New year, same struggle? If you're a woman in your 30s or 40s juggling a career and family, this episode is for you. Forget the all-or-nothing resolutions that fall apart by February. Host Kat breaks down how to build a fitness action plan that actually works with your real life—not against it.

In this episode, you'll learn:

• Why January 1st isn't magical (and when you should REALLY start your fitness goals)
• How to reflect on 2025 without guilt or shame—even if you "failed" every goal
• The three truths about fitness journeys that no one tells busy women
• How to identify YOUR season of life and set goals that match it
• The deep "why" questions that create lasting motivation (hint: it's not just about losing weight)
• A 5-step framework to turn your goal into an actionable roadmap with built-in flexibility

This isn't another "hustle harder" fitness podcast. This is real talk for real women who are done with unrealistic plans and ready for something sustainable.

Perfect for: Women over 35, working moms, career-driven women, anyone who's tired of starting over every January

Resources Mentioned

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Connect With Kat

Have a question or want to share your 2026 goal? I'd love to hear from you!

📧 Email: kat@kat.fit
📱 Instagram: @katfitstrength

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In this episode of MilesFromHerView, powered by KatFit Strength, host Kat discusses the importance of focusing on long-term fitness goals rather than embarking on drastic New Year's resolutions. Kat, a seasoned strength trainer and ultra marathon runner, shares a sustainable fitness framework designed for busy women over 35, emphasizing the importance of consistency over extreme measures. Key topics include strength training, incorporating HIIT workouts, learning new skills, daily walking, long cardio sessions, and proper nutrition. The episode encourages women to view fitness as a lifelong journey tailored to their individual life stages, from motherhood to menopause, aiming to build a resilient and adaptable body for the future.

00:00 Introduction: Setting the Tone for the New Year

00:34 Welcome to MilesFromHerView

01:24 The Holiday Season and Fitness Myths

02:54 Long-Term Fitness Goals

04:47 The Importance of Versatility in Fitness

07:23 Framework for Sustainable Fitness

07:53 Strength Training Essentials

09:19 Incorporating HIIT and Cardio

11:26 Learning New Skills and Daily Movement

15:35 The Importance of Nutrition

19:00 Adapting to Life's Changes

22:24 Conclusion: Embrace Your Strength

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In this episode of MilesFromHerView, host Kat from KatFit Strength challenges common workout myths and redefines what makes a fitness session effective. Learn why sweat, soreness, and exhaustion aren't reliable markers of a successful workout and discover how to measure your progress through practical, functional, and personal goals. Kat also emphasizes the importance of recovery as a key component of training. Whether you're diving into strength training or balancing a busy life, find out how to achieve your fitness goals with consistency and a mindset focused on genuine improvement.

00:00 Introduction: Rethinking Effective Workouts

00:52 Welcome to MilesFromHerView

01:51 Holiday Season and Finding Time for Yourself

03:02 Debunking Workout Myths

03:07 Myth 1: Sweat Equals a Great Workout

05:15 Myth 2: Soreness Means Progress

07:15 Myth 3: Total Exhaustion Equals Success

09:39 Myth 4: Longer Workouts Are Better

11:04 Markers of a Great Workout

26:05 Practical Examples and Homework

29:49 The Importance of Recovery

31:02 Conclusion and Key Takeaways

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The holidays don't have to derail your fitness. Kat shares 6 practical strategies to help you stay on track, build resilience, and stop the guilt spiral—without sacrificing time with family.

The 6 Strategies

1. Give Yourself Permission for One Small Win – A 15-minute walk counts. Celebrate ANY movement.
2. The Short Memory Rule – Stop replaying missed workouts. Focus on what you can do TODAY.
3. Swap, Don't Skip – Have 20 minutes instead of 60? Do the 20. Adapt, don't quit.
4. Just Start – The hardest part is beginning. Once you do, your mind shifts.
5. Reframe What Today Means – Measure success by what moved you forward, not what you missed.
6. Build Your Resilience Muscle – Every time you adapt, you get stronger. Skills that last a lifetime.

Key Takeaway

Consistency over perfection. Small wins have power. You're not failing—you're adapting.

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Don't wait until January. Start now.

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In this episode of MilesFromHerView, host Kat explores the concept of discipline in fitness, suggesting that flexibility and adaptability are key to achieving long-term health goals. Addressing the common misconception that discipline means adhering to a rigid plan, Kat introduces the idea of 'committed flexibility'—staying focused on your goals while adapting your approach to fit life's unpredictability. She shares practical strategies for integrating workouts into busy schedules and emphasizes that building lasting strength comes from consistently showing up, even imperfectly. The episode encourages listeners to move away from all-or-nothing thinking, redefine their success metrics, and prioritize small, consistent actions over perfection.

00:00 Introduction: The Paradox of Missing Workouts

01:02 Welcome to MilesFromHerView

02:16 Redefining Discipline

03:14 The Reality of Rigid Fitness

04:54 Committed Flexibility: A New Approach

09:06 Practical Strategies for Busy Lives

14:45 The Long-Term Vision of Fitness

20:21 Your Challenge: Embrace Imperfection

21:46 Conclusion: Show Up Imperfectly

23:05 Outro: Stay Connected and Keep Moving

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❓ Questions About Strength, Nutrition, or Cardio?
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