In today's episode, we had a live training with Katalyst Coach Megan Hart, whose experience spans from being a college athlete to a licensed addictions therapist, bodybuilder, and nutrition coach. Megan shares her passion for helping women in menopause achieve strength and confidence through tailored fitness.Client Success Stories (10:00): Highlighting clients like Julie and Michaela, Kathy and Megan discuss how shifting from intense cardio to strength training has transformed their clients' ...

In this episode, we dive into Michaela’s inspiring journey working with us at Katalyst Fitness and Coach Megan Hart, showcasing how the right training and nutrition transformed both her body and mind. Through personalized coaching, she discovered the power of eating well, lifting with intention, and freeing up mental space once occupied by dieting confusion. Michaela shares how strength training empowered her in and out of the gym, how proper nutrition fueled her energy, and the ripple effect...

In this episode, Kathy shares a powerful story from Katalyst client Robin about transforming her relationship with food and her body. Years of restrictive eating left her struggling with hunger cues and feeling guilty for enjoying meals, but a shift toward balanced eating has helped her find food freedom. She’s now eating more, fueling her workouts, and seeing impressive body composition changes—without cutting calories. From learning to add protein to meals to choosing foods she loves withou...

In this episode, I’m breaking down the four essential steps to finally lose stubborn belly fat—without the guesswork or endless cardio. First, I’ll explain why being in a caloric deficit is non-negotiable for fat loss and why cardio alone won’t cut it. Then, I’ll dive into the importance of tracking your calories to understand what you’re really consuming. Next, we’ll talk about why protein should be your best friend, and why relying on default app settings can hold you back. Finally, I’ll sh...

In this episode, we’re tackling one of the biggest roadblocks to progress—weekend sabotage! You’ve worked hard all week, but when the weekend hits, all that progress seems to fall apart with overeating, drinking, and lack of structure. Sound familiar?In this episode, I’ll break down:Why weekends are keeping you stuck in a cycle of losing and gaining the same 3 poundsSimple strategies to pre-log meals and treats so you can enjoy without guiltHow to plan for social events and dining out while s...

In this episode of "Mastering Menopause," I discuss the myth that the body can only absorb 30 grams of protein per meal. Through research, I've found that active individuals can actually consume 40, 50, or even 70 grams of protein per meal, effectively debunking this outdated belief. Protein is essential not just for muscle repair but also for hormone production, immune function, and more. I emphasize the importance of protein intake, especially for women and those engaging in physi...

Maintenance: The Key to Sustainable Fat LossDescription:Ready to break free from the yo-yo dieting cycle and achieve lasting fat loss? In this episode, we dive deep into the two types of maintenance phases we use in the 90-Day Mastering Menopause Method. Learn how the initial maintenance phase sets you up to lose fat and build muscle without a calorie deficit, and how the goal weight maintenance phase allows you to maintain your results with food freedom—no more obsessive tracking!If yo...

Effective fat loss strategies designed to help women lose 15 to 20 pounds in 90 days. This is the EXACT process we use at Katalyst Fitness and Nutrition.I emphasize the importance of long-term success and sustainability over quick fixes. The process includes determining maintenance calories, creating a tailored caloric deficit, and utilizing a combination of aggressive and moderate approaches based on individual lifestyles. I highlight the significance of personalized coaching and the tr...

In this episode I share an easy and free method to calculate body fat percentage using measurements. I like tracking body fat percentage alongside weight, as it provides a clearer picture of fitness progress. I explain the process of using a body measuring tape to take neck, waist, and hip measurements, and then plugging these into the Navy Seal Body Fat Percentage Calculator. I also discuss the limitations of various body fat calculators and scales, advocating for a comprehens...

Heidi, in just under four weeks with the Mastering Menopause 90 day program, has made remarkable progress beyond weight loss. Working with Coach Megan, she’s undergone a profound mindset shift, significantly improving her mental and emotional well-being. Letting go of control and trusting the process, allowing for mental space and personal growth.A major breakthrough for Heidi was surrendering control over her nutrition, reducing stress, and improving her overall wellness by setting healthier...

In this episode, I’ll be sharing my experience attending the Aggressive Dieting Seminar in Las Vegas. I’ll talk about the evidence-based approach presented by Martin MacDonald, the nutritionist who conducted the seminar, and how it challenges traditional beliefs about weight loss. I’ll also share my own experience with aggressive dieting and how it has helped my clients kickstart their weight loss journeys. Plus, I’ll explain the importance of maintenance and habit change for long-term weight...

I love September for getting back into a routine. Reflecting on what went well this year so far and what else is there left to do. If you're in need of a Jump Start to help you reach your goals,3 check out Jump Start, my 4 week group coaching program. We start 9/9https://www.menopotmeltdown.com/jumpstartThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!Free Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and...

Angie's 14-day rapid fat loss protocol On this episode we discuss Angie's recent experience with a 14-day rapid fat loss protocol that I had recommended. Angie was initially hesitant to try it, but eventually agreed and saw great results, losing 6 pounds over the 14 days. We discuss the mental and practical challenges of sticking to the calorie and macronutrient requirements, as well as the benefits of the protocol in helping Angie become more mindful of her eating habits.Thank you ...

Send me a text message!In this episode we talk about the common phenomenon of weekend weight gain. I debunk the myth that weekend weight fluctuations are due to fat gain, clarifying that they are usually caused by water retention, undigested food, and increased glycogen storage. I also discussed the impact of high-sodium foods, alcohol, and larger meals typically consumed over weekendsThank you so much for listening, please share with a friend and subscribe so you don't miss an epis...

Send me a text message!In this episode of Mastering Menopause, I share Dana's experiences and breakthroughs in her journey towards weight loss and fitness, achieved through positive reinforcement and one on one coaching. Dana highlights how the supportive and encouraging approach at Katalyst Fitness has shifted her mindset and helped her make consistent progress. She appreciates the importance of personalized coaching and mindset transformation in achieving long-lasting health and f...

Send me a text message!SummaryWe've all heard to lose weight you have to eat 1200 calories, right?The 1200 calorie myth and why it doesn't work for women, especially those in menopause. I explain the origins of the myth and how it became popularized. I give examples of women's caloric needs and emphasizes the importance of accurate tracking. We also explored the negative effects of chronic dieting and I offered strategies for a more sustainable approach to weight loss. I highly encourag...

Send me a text message!Did you blow it over the 4 day holiday weekend and are now planning your week of a strict deficit eating salads and how much exercise you have to do?In this episode I talk about escaping the exhausting cycle of strict dieting and overindulging, and how a moderate caloric deficit can be the key to sustainable weight loss. Learn how to maintain your weight comfortably, break free from the "all or nothing" mindset, and really start living.Thank you so much for listening, p...

At the beginning of June I had 20 participants in a beta test group for a 14 day rapid fat loss protocol.This method is NOT for everyone and is not the first approach I take with a client or anyone who has a history of chronic dieting/undereating. This beta test was for me to see:If this is even a viable option for a group program. What the drop off rate will be and when.How can I improve the program to make it better. Lastly, what is the amount of weight people regain 2 weeks ...

Master Class Highlights with Dr. Jocelyn WallaceDr. Jocelyn Wallace, a dedicated physical therapist specializing in supporting women through pelvic surgeries, shared her inspiring journey dealing with fibroids and multiple surgeries, shaping her focus on helping others in post-surgery recovery and fitnessPrioritizing strength over weight loss, Dr. Wallace emphasized pre-surgery preparation involving building strength, addressing pelvic floor concerns, and optimizing nutrition, with a focus on...

Shawn and Janet Needham are pharmacists who own Moses Lake Pharmacy in Washington State and transitioned from traditional pharmacy settings to focus on helping people improve their health through lifestyle, nutrition, and hormone balancing.Learn the differences between various hormones like estrogen, progesterone, and testosterone, emphasizing that they are not all created equal. He highlights the importance of working with providers who understand the nuances of hormones and can properly int...

Susan Niebergall shares her journey of getting into fantastic shape in her 50s and 60s and emphasizes that it's never too late to make a change. She highlights the importance of nutrition and strength training in achieving fitness goals. Susan and Kathy discuss the misconceptions surrounding menopause and weight gain. They also address the confusion in the fitness space and the need to take responsibility for one's own health and fitness journey and emphasize the importance of consistenc...

Join me and the amazing Casey Young, Fit Nutritionist as we talk about training and nutrition for women in their 40's. Casey is a Registered Dietician and certified personal trainer with years of experience and a passion for helping women achieve their health goals.She is one of the first people I followed on Tik Tok. I had the pleasure of meeting her in person at the Real Coaches Summit in Las VegasWe discuss the unique challenges that come with being in your 40's and how to overcome t...

Jeff Hoehn on RIR/TrainingJeff explained the concept of RIR (Reps in Reserve) as a way to gauge training intensity. RIR refers to the estimated number of additional reps you could perform before reaching muscular failure. The goal is to train with enough intensity to drive muscle growth, but not to the point of failure every set to allow for better recovery and injury prevention.Factors Affecting RIR Accuracy @ 3:45Jeff discussed factors that can impact the accuracy of RIR estimates, includin...

Today I am excited to introduce you to Danny Matranga, a personal trainer and coach, who gave a presentation at the Real Coaches Summit about the harmful effects of alcohol on health and body composition, particularly for women in the menopausal age range. They discuss the impact of alcohol on sleep, stress, and various health conditions such as cancer, diabetes, and obesity. Danny emphasizes the importance of moderation and setting boundaries when it comes to alcohol consumption, highlightin...