How Renee mastered her menopause journey Imagine waking up one morning, looking in the mirror, and finally, liking what you see. That’s not just a dream—it's a reality for Renee. After doing the free 5 Day Menopot Meltdown Challenge and then joining our 90 Day Mastering Menopause Method at Katalyst Fitness and Nutrition, she transformed her life, not just her waistline. Renee, like many of you, hesitated at first. The fear of investing in a program only to be disappointed was real. But I...

In 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 importance...

Join 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...

Today 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....

This 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 question...

It'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...

More 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...

Why 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, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat 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...

Once 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...

This 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, book a free 10-15 minute quick chat to talk more about you and your...

In 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, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social...

I 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, book a free...

I 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...

This 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...

Susan 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...

Happy 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...

The 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...

Holiday 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...

Looking 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...

In 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, book a free 10-15 minute quick chat to talk more about you and your goals!...

𝐀𝐧𝐠𝐢𝐞'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...

I 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!  Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Free No BS Menopause Secrets Facebook group:...

It'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...

It'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...