June 14, 2024 • 31 mins
Overcoming Dieting Fatigue and Sustainable Fitness Solutions
Episode Summary: In today's episode, we tackle a listener's question about overcoming the frustration of dieting and finding a sustainable approach to fitness. This listener, over 35 with two kids, feels stuck and is seeking a way to enjoy life without the constant pressure of dieting. We dive into mindset shifts, practical tips for nutrition, strength training, and the importance of creating sustainable habits.
Key Takeaways:
- Mindset Shifts for Sustainable Success:
- Move away from the "good vs. bad" food mentality. Food is just food.
- Recognize that losing weight isn't about rapid, unsustainable changes.
- Understand that intense workouts and constant dieting aren’t necessary for long-term health.
- Nutrition Strategies:
- Focus on balanced, nutrient-dense foods rather than restrictive diets.
- Prioritize protein and fiber to support muscle maintenance, fullness, and overall health.
- Use tools like Cronometer to track your intake and make small, manageable changes.
- Effective Strength Training:
- Aim for progressive strength training 1-3 times per week.
- Incorporate heavy lifting to build muscle and improve bone density.
- Complement strength training with 1-2 HIIT sessions per week for cardiovascular health.
- Creating a Balanced Routine:
- Find a routine that fits your lifestyle and allows for flexibility.
- Make small, consistent changes rather than overhauling your entire lifestyle.
- Celebrate progress, no matter how small, and avoid setting unrealistic expectations.
- Practical Tips for Measurement and Progress:
- Take photos, measurements, or use clothing fit to track changes over time.
- Understand that weight fluctuations are normal and focus on overall trends.
- Use apps like Happy Scale to monitor progress without getting discouraged by daily variations.
Listener Q&A:
- How to enjoy holidays and vacations without feeling guilty about food choices.
- Strategies for incorporating enjoyable foods into a balanced diet.
- Tips for staying active and fitting in workouts with a busy schedule.
Resources Mentioned:
- Cronometer: A comprehensive app for tracking nutrition.
- Happy Scale: An app for tracking weight trends over time.
Final Thoughts: Achieving sustainable fitness and nutrition goals is about finding balance and making gradual, lasting changes. Embrace a mindset that allows for flexibility, enjoyment, and long-term success.
Call to Action: Have a question you'd like answered on the podcast? Submit it anonymously through the form in our show notes. We’re here to help you gain clarity on your fitness journey!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kat (00:03):
Welcome to miles from her view, the podcast, where we dive
deep into the unfiltered realityof fitness, strength, training,
and nutrition within womanhoodand motherhood.
I am your host, Kat founder ofKat Fit Strength.
I'm a career strength andconditioning coach,
entrepreneur, lifelong athlete,and a mom of two.
(00:23):
In each episode, we explore theunique challenges and triumphs
faced by women navigating thecomplexities of life from
juggling family and career toprioritizing self care.
We dissect the systems and thehabits that shape our health and
wellness.
Join us for real stories,authentic advice, and genuine
conversations as we empower eachother to embrace our journeys
and find strength andvulnerability.
(00:46):
Welcome to today's episode.
I am so excited you are here andI am grateful for you taking the
time out of your day to tune inwherever you are.
A little bit of a life note.
My dogs are hanging out with mein my office and my littlest
one, my, uh, About eight monthold puppy snores like there's no
tomorrow.
So if you hear him snoring inthe background, Just ignore it.
(01:09):
It's him or if you start to hearthem wrestle, which I hope they
don't I have two German shorthair pointers One is three years
old.
And the other one like I said isabout seven almost eight months
old They like to fight happilySo I will try and get them to
stop if they do but you willprobably hear my younger ones
snoring All right.
(01:29):
So today's episode we areanswering a listeners question
and At the, in every show notes,there is an anonymous form where
you can ask a question, gainclarity on something fitness,
strength training, cardio,nutrition related.
As this person did a brilliantanonymous feedback on, you know,
(01:52):
I'm not going to say I'm notgoing to give you a plan, but it
provides a wee bit of a casestudy.
So I'm going to jump into this.
This is star rates.
I am so over dieting, but I'm ata loss of what to do.
I'm over 35 years old.
I've had two kids and I feellike the weight just won't go
away.
I have worked out.
I cannot do intense workouts.
(02:13):
I'm so over cardio and I justwant to eat the foods that I
want to eat and enjoy vacationsand holidays without feeling
like I have to diet.
Please tell me there's anotherway and dieting isn't the only
answer I have.
Oh, there are so many differentways.
And I love this one because Iget a lot of this with clients
(02:37):
who come to me.
They're so over the things thatyou might've done in your
twenties or early thirties,where it is yo yo dieting, diet
hopping, um, and working outsuper intensely for, Um, a week,
two weeks, three weeks orwhatever, and then seeing that
change and then jumping back upon a diet whenever you need to
see a change again.
(02:58):
I get it.
You're craving the freedom.
You just want to live life.
You want to feel good in yourbody.
You want to feel confident inyour food choices.
So how do we create the changethat we want to see?
First, we're going to go oversome mindset shifts that need to
happen.
This is paramount to seeing thesuccess and the long term
(03:20):
sustainability that you want tosee.
All right.
So as I kind of mentioned, avery broad base of what I think
this person might've overcome,but a story that I hear a lot
from individuals is the jumpingfrom diet to diet, the intense
workout, long cardio sessions,the avoidance of a lot of
different things that you'rejust over.
(03:42):
So we need to shift that mindsetthat number one is eliminating
everything bad.
bad food, quote unquote, badfood is not the answer.
Okay.
So there's no good or bad food.
Food is just food.
Now I'm going to push back onthat bad aspect, the food that
you need to enjoy or avoid foodsthat you are allergic to foods
(04:07):
that are spoiled or moldy andfoods that you might have a
sensitivity to or foods thatReligiously or culturally, you
do not eat those are the onlyfoods that you need to avoid.
Food has no feeling, has nodefinition of good or bad, clean
or dirty, you know, the food isjust food.
(04:28):
Losing 10 pounds in two weeks,the reality or the gold
standard, the reality is aquarter of a pound of loss.
So 0.
25 of a pound loss to a halfpound loss in a week.
And even up to two pounds isideal.
(04:48):
Most people tend to do a quarterof a pound to a half pound of
weight loss per week.
And that is So phenomenal and sogreat.
And you, if you are achievingthat, celebrate that.
The notion that huge weightdecreases is setting yourself up
(05:15):
for frustration and failure.
The other mindset shift that theonly way to obtain results is
through intense workouts andlong cardio sessions.
Now, That is not the only way todo that.
There are so many other ways andwe'll dive into them.
And I will say the tools I'mgoing to give you, you're going
(05:36):
to have to glean from them as towhat will work for you and start
with the one that is the easiestfor you to do.
The other thing is that you'resupposed to like the mindset
shift is living in a fat loss.
24 7 365 days a year.
Like, no, we cannot live and norshould you live in a fat loss
(06:00):
state year round upon years andyears.
What we want to do is We want tostart to see the change in the
body composition and the changewith our nutrition, our
movement, our strength training,our sleep, our social emotional
wellbeing that we want to seeand, you know, make it
(06:25):
sustainable.
And then we might be like, okay,I want to see a little bit more,
but ultimately you're going tohit a point where what's called
is maintenance mode where you'regoing to be living your strength
training, your movement pattern,your sleep, your nutrition is
all.
I don't want to say stay thesame, but it's going to be a
harmonious process.
(06:46):
That is what we're trying toachieve.
And so that's where you will getoff of that yo yo dieting or
that hamster wheel of I livelife.
Oh my goodness, this is awful.
And now I have to do somethingabout it and drop all this
weight and do all these crazythings.
No, we want to get off of that.
And so how we do that.
is by shifting this process thatyou should always be in some
(07:07):
sort of fat loss and losingweight when really we want to
make sure that our food issetting us up for success.
And by success means providingus energy throughout our day
that we can enjoy the holidaysand the vacations.
Um, and even in those timeswhere you're not going to be
able to cook from home, that youmay not see a vegetable.
(07:28):
for a couple of days becauselife is crazy that you feel good
and that you just go back toeating in a sustainable nutrient
dense way that our workouts fit.
There's always gonna befriction, but you, it's, it just
works together.
There isn't this, Oh, I need toreinvent the wheel.
Oh, I need to do these biggestures to get everything back
(07:50):
on track.
We want to start to decode Whatmakes us feel good in our
bodies?
What makes us, um, live our lifenot on the sidelines, but in
everyday life, enjoying all theholidays, the vacations, running
after our kids, maybe doing anultimate goal, dream list thing,
(08:13):
climbing a mountain, running a5k, a marathon, doing a
triathlon.
Um, All of these differentthings.
Okay.
So those are some mindset shiftsto recap that losing 10 pounds
is not the gold standard in twoweeks.
Eliminating everything bad inthe reference of food, intense
workouts and long cardiosessions are the only way in
(08:35):
that.
You need to be in a fat lossstate forever.
These are all mindset shifts wewant to change.
So what we want to start is, andthis is scary, is understanding
where we're at.
So the best way to create achange is the awareness of where
you're at and how your currentlife is and what you want to be
(08:56):
in your life.
So the listener wrote in, theywant to enjoy holidays.
They want to enjoy meals out andvacations.
Brilliant.
We want that.
Those are great things to havein life and you can still see
results with enjoying thosethings.
These are some metrics and toolsto employ in this process to not
(09:17):
only understand where you'restarting from, it is a starting
point, not an ending point, tohelp you decode.
the life that you want.
I am guilty of this too.
There are times where I fallinto habits or routines that
don't serve me.
And when I just do an awarenesscheck, because our lives are so
(09:38):
busy, we get lulled and we justneed to reassess and create a
little bit of change.
And it doesn't mean overhaulingour entire life.
I have not worked with a clientwhere I'm like, Oh my goodness,
they're doing it all wrong.
They're a lost cause.
And there's no hope.
Now, every client I've workedwith, I'm like, They have a
(10:02):
brilliant base and small tweaksmake a huge impact on the change
that they want to see.
It's hard for us when we'rebombarded, bombarded with
societal standards and socialmedia posts and reels and
whatnot, that it looks like weneed to do these big grandiose
(10:24):
things that just seemunrealistic.
However, that is a smallpercentage and there are so many
things that you can do.
You don't need to do all of themthat are small tweaks that make
a big impact.
All right.
So starting with where you'reat.
When you start a movementpractice, strength training, or
(10:47):
looking into your diet, diet inthe sense of everything you put
into your mouth to eat fornutrition in whatever cycle,
seven day cycle, a day, a month,whatever.
Okay.
That's the term diet that I'mgoing to use.
That's how it's defined is thefood that provides nutrient to
your body.
I'm not talking about you.
(11:08):
any other diets out there.
So when you're creating thesechanges, we want to know where
we started from.
A couple ways that you can dothis is by taking photos and
these photos can be private.
The reason why photos are good,it not only captures pastoral
changes, but it also allows youto see the changes over time
(11:30):
where we're, we live in ourbody.
It's hard to see sometimes thatyou're changing.
Other people might see, butyou're like, no, I'm not
changing.
I don't notice it.
So that is one metric that youcan use when you go through this
process that can help.
you see the change.
Measurements are also anothergreat way.
The reason why I lovemeasurements is there's no way
(11:52):
to spot reduce.
You can't be like, Oh, I want tomake my arms thinner.
So what food can I eat or lift?
Can I do that are just going tothin out my, my arms?
No, There's no specificexercise, workout, food that is
going to spot reduce, onlyreduce your tummy or your thighs
or your, you know.
(12:13):
So that's where taking chest,belly, thigh, and arm
measurements are going to helpsee the change that is
happening.
Another one is if you're like, Idon't want to do photos, I don't
want to do measurements, totallyfine is how do your clothes
feel?
Do they feel snug?
Do they feel loose?
Those are, that is a way just tokind of strip back from data
(12:34):
points, um, to see that.
Okay.
The other one that is, that canbe useful and it gets a bad rep,
but I will say it's not myfavorite, is weighing yourself.
Now weighing yourself.
That number on the scale is justthe gravitational pull on your
body.
It includes everything yourbody's made up with, bones,
(12:58):
bodily fluids, organs, hair,skin, all of that, you know,
bodily waste, you know, likeit's just all of that.
So we tend to think, Oh mygoodness, they put on two
pounds.
Well, you can take a poop andprobably lose two pounds.
So it's, Misleading in a lot ofways, but if that is something
(13:22):
you're comfortable with I wouldrecommend weighing yourself at
the same time in the sameConditions meaning if you're
wearing clothes Ideally wear thesame clothes.
I find it's easy when clientsare like I enjoy weighing
myself.
I'm like, okay One time per weekthe same time same day each week
Preferably naked because youjust don't have that clothing
(13:44):
aspect.
So way at the same time, sameday of the week.
And then a app that is prettygood that helps kind of show the
averages is Happy Scale.
Enter it in there and it'llshow, um, changes over or the
trends of the changes that arehappening over a month or two
months.
(14:05):
Last I checked, it's free.
I'm not quite sure.
I don't use that one, but thatis free.
Just a tool in your toolbox ifyou want to go in the weighing
way.
All right, nutrition.
For me, the process I use forclients and what I find is very
helpful.
I have them log foods intoCronometer.
(14:25):
I love Cronometer.
I've mentioned it before.
I'll put a link in there.
I don't get anything kickedback.
Maybe I should, but I get nokickback, but it's a great app.
I use it for myself.
The reason behind it is it has areally brilliant breakdown of
the micro, um, nutrients, themacronutrients and all the
different vitamins and minerals,but it's a, it's a really good
(14:46):
comprehensive logging systemthat has a good library of foods
that are already in there andit's very user friendly and the
free version is awesome.
So logging your food allows youto gain awareness as to what
you're eating daily over sevendays and allows you to make
tweaks from that.
(15:07):
We're looking for progress, notperfection here.
Again, if you are someone whoeats out, it allows you and
maybe at the same place, itallows you to see what the
different entrees Um, and theirnutritional values are maybe I'm
going to use this one becauseit's a very cream based and
pasta, maybe fettuccine alfredo.
(15:28):
If that's your favorite dish andyou order that every week.
Maybe we just reduce that toevery other week or one time in
a four week cycle.
So that's why logging can helpmake the small tweaks, but not
pull out things that are goingto make your life your life and,
you know, make your lifemiserable.
(15:49):
You know, I have several clientswho are like, I really enjoy a
glass of wine on Friday nightwith dinner.
Cool.
That is part of your lifestyle.
That is part of your whole mealplan.
Let's look at everything to seehow we can set you up for
success.
Other clients are like, I enjoya nice sweet treat after dinner
(16:10):
every night.
That is just part of what helpsme unwind.
Brilliant.
That is part of your meal plan.
Let's look at it all and see howeverything can coexist.
Okay.
So when you are logging foryourself, use a sense of
curiosity and exploring.
Not a sense of, oh my goodness,everything I eat is adding more
(16:35):
and more pounds and fat to mybody and I need to take away
every sweet treat.
you know, maybe an adultbeverage eating out and I need
to make my life miserable.
Nope, you don't need to do that.
I don't want to get too specifichere, but the macronutrients,
your protein, carbs and fat,Yes, they're great to pay
(16:57):
attention to.
Really look at that proteinnumber.
It is quintessential when youare creating that body
composition change, um, to seethat fat loss because protein
allows for you to maintain themuscle that you have.
and helps you build more muscle.
(17:18):
Bodies cannot make protein norcan they store protein.
Um, protein also helps you feelfuller longer and it also levels
out your hunger or cravings.
So it just kind of curtailsthose cravings that we might get
and then protein takes longer todigest so it keeps us fuller
longer.
Other one that I love that isnot mentioned, it is not a
(17:40):
macronutrient.
It doesn't get enough, um, Itdoesn't get enough notoriety in
my humble opinion is fiber Sofiber is great for everybody.
It is very important for womenas we get over 35 and we enter
that perimenopause stage becauseit helps improve our digestive
(18:03):
health.
It helps regulate bowelmovements, preventing
constipation and promoting ahealthy digestive system.
So think of like that bloat thatyou might get maybe at the day
or permanently helps clean.
out the digestive tract.
It helps with weight managementbecause fiber rich foods are
like are more filling.
(18:24):
They have more heft and theyalso help control your appetite
because they take longer tobreak down.
And it also reduces that overallcaloric intake.
Heart health is massive.
Okay.
Heart disease affects a lot ofwomen.
So soluble fiber will help loweryour cholesterol levels by
binding.
to the cholesterol in thedigestive system and remove it
(18:45):
from the body.
So it helps reduce your risk ofheart disease.
Blood sugar control isessential.
So soluble fiber will help theabsorption of sugars.
So it's just not lingering inthe body causing your sugar to
blood sugar to spike.
So it reduces the risk ofdeveloping type two diabetes.
Gut health is so important andfiber is a prebiotic.
(19:07):
Okay.
And it allows for, um, foodprovides for beneficial gut
bacteria, so it allows for ahealthy microbiome, which is
really important for overallhealth, immune function, and
mood regulation.
Fiber is also a great hormoneregulator by aiding in the
excretion of excess estrogen,which helps reduce the risk of
(19:29):
hormone related diseases.
conditions such as breastcancer.
All right.
So you get fiber from fruits andvegetables, whole grains, whole
grain bread, bread, pasta, rice,cereals, um, that are all rich
in whole grains, legumes such asbeans, lentils, and chickpeas,
and certain nuts and seeds aswell.
(19:50):
If you're using chronometer, Iwould look at What is your
protein start and what is yourfiber as well?
So protein and fiber are two keythings.
How much should you get in adaily and daily for fiber?
The recommended daily intake is25 grams.
I tend to like to see clientsover 30 grams.
(20:14):
It's just is a little bitbetter.
25 grams, I believe, I just feelis a little low.
Again, we work up to that.
It's not, Oh, you're only takingin two grams.
Uh, well, tomorrow it's 30grams.
We work up to that.
So that's where logging allowsfor a benchmark to then start to
see changes over time.
Protein is the same way.
The recommended is 0.
(20:36):
8 grams of protein per pound ofbody weight.
It's a little bit morerecommended for women to get
one.
gram to 1.
3 grams per pound of bodyweight.
Again, if you're starting at 20grams of protein per day and
(20:56):
you're trying to get your idealintake of protein is 140.
I'm making up random numbershere.
We're not going to see thatovernight.
I don't want you to go 20 to140.
You're going to drive yourselfbonkers.
So with that, we want to createa range for success with our
food.
Even if you iron out and you'relike, okay, I know this many
(21:18):
grams of protein and fiber carbsand fats.
Really make me feel good.
I feel satiated.
I'm seeing the body compositionchange.
I want, you're not going to be arobot and try and hit those
numbers every day.
Develop a range with a 10 to 20.
I'm going to say point rangethat will help you.
(21:41):
It's all, all for averages.
We're not looking for, I need tohit those numbers perfectly
every single day.
We're not robots.
Moving on to the side of workingout.
So strength training is huge.
It is quintessential forcreating the body composition
(22:02):
change and the fat loss you wantto see.
Muscle is the fountain of youth.
It helps you stay younger,longer, it helps you stay
feeling good and in an able bodylonger and it's progressive
strength training.
What that means is slowlyincreasing weights over time,
allowing for new musclerecruitment, um, so that you can
(22:25):
be strong, powerful, explosive.
everything you need in life.
He might be sitting there beinglike, well, I'm not an athlete.
I'm never going to go run.
I'm never going to go climb amountain and I have no plans of
ever running.
You're doing a triathlon.
Okay.
That's awesome.
Bye.
Chances are you might have aparent versus kid soccer game,
(22:45):
or you might have to take offrunning after a toddler.
That is explosive athleticmovements.
You may have to, these are allathletic explosive movements
that you might see in everydaylife.
Carrying in groceries is anathletic movement.
Groceries are heavy.
And if you're like me, you don'tlike taking multiple trips.
(23:06):
So you stack those arms full andyou're carrying in a heavy
weight.
Getting that progressivestrength training is going to
help with bone density, helpmitigate things like osteopenia,
osteoporosis, as well astransition that body composition
to help with fat loss andincrease with muscle.
(23:28):
Where does HIIT and all of thosecardio things fall into play?
Sure.
Hit is great.
As we get older.
Hit does become more purposefulin a workout routine for women
in that perimenopause, but I'mnot going to get too nitty
gritty.
So I'm with that, because thatis a whole, whole other thing.
I will do a podcast on that, butwe want to try and get one to
(23:51):
three strength training sessionsin where we are lifting heavy,
heavy, meaning feeling the heftof the weight in your hand, that
you're able to push and feelthat resistance through the
movement.
And by the end of the set,you're feeling that struggle on
the last one to two reps, a HIITworkout.
one to two times per week.
(24:11):
Now notice the range is a one tothree strength training, one to
two times of hit.
That doesn't mean you sh if youcan't work out five to six days
a week, then you aren't going tosee change.
No, if you can get that onestrength train and one hit
brilliant.
If you're like, I do not likehit workouts.
That's fine.
There's many different ways tosee that interval change.
(24:34):
The reason why HIT is great isit helps boost that
cardiovascular health and thatmetabolic response to complement
the strength training.
Okay.
It provides a more well rounded.
routine than just one sided asmuch as I love strength
training.
We also need the cardiocomponent in that cardio health
(24:56):
to provide ourselves with ahealthy body composition outside
of your movement or yourstrength training and your
cardio component, your hit, yourwalking, maybe interval or
inclined walking on a treadmillor a We want to get that
movement throughout the day.
So if you are in a dust boundrelated job, really making sure
(25:17):
we're getting that one to twominutes up to three minutes
movement after sitting for 20minutes, try not to sit to sit
more than 40 minutes.
I get it can be out of yourcontrol, but we want to get that
movement in there.
Fat loss is not linear.
Okay.
(25:38):
If you have taken photos fromthe start, and you take them
again, and you see Changes?
Maybe they aren't the ones thatyou want.
No, it's not going to be alinear process.
There's going to be a lot ofwork that goes into it before
you start to see that change.
If you use measurements and youmeasure, I would strongly
recommend try to measure week orone to three weeks or once every
(26:03):
four weeks.
I think you might drive yourselfa little mad if you're doing it
one time per week.
Um, but if you see changes andmaybe things go up and certain
things go down, These are allchanges.
It's not linear.
Again, you're not going to seean overall, oh, I lost a quarter
of an inch everywhere on mybody.
You might see an increase inyour waist, but a loss in your
(26:26):
thigh.
You might see an increase inyour arms and a loss in your
waist, or you might see anincrease in your waist and a
loss in your thigh.
Other reasons why those changesmay be there is if you're using
a tape and you're having apartner, a spouse, uh, a friend
do the measurements, they maynot be measuring in the right
(26:49):
spot every single time.
So, Rule of averages here reallyapply if you are choosing to
weigh yourself, weigh yourselfone time weekly and look at the
average overall, your weight maygo up on the scale because you
ate a salty foods the daybefore, or you may need to poop,
(27:12):
um, or you've might haveincreased or had more carb,
foods the next day because whenyou eat a little bit more carbs,
it requires more fluid and moregets pulled into your gut, which
causes some bloat.
Totally normal.
These are all normal things.
Not a reason to avoid carbs atall.
(27:33):
This is normal.
Just a physiological process ofthe processing of carby foods.
that might cause some waterretention because your body is
still metabolizing those carbs.
You might have lifted weightsbefore you weighed yourself,
which is going to cause thescale to go up.
Or it might be time for yourperiod to come and you are
having a little bit more ofjust, you're just a little bit
(27:55):
more bloated.
So if you're using, um, thescale, there are going to be
things that change.
These things are also going tochange with, um, using
measurements on the body orpictures, check in pictures as
you progress there.
Logging food into chronometer isgreat.
Look at it as a way to explorewhat you're doing.
(28:19):
Is the food serving you?
Do you notice energy dropsthroughout the day?
Maybe you might Need more of abreakfast and eating a little
later throughout the day.
You know, explore what makes youfeel good, what sets you up for
success, um, looking at eatingout and other areas.
(28:40):
The one thing I want you tothink about is just because you
cut all these calories doesn'tmean the foods that you're
eating is going to serve you orsee the change.
We want to look at it as.
All these things can fit in, butwe're going to boost a little
bit more protein, more fiber,more fluid intake, water
(29:00):
primarily, um, to set ourselvesup for success.
All right.
And then the way of working outstrength training is huge.
If you don't know how tostrength train, no big deal.
I work with many clients who arelike, I really want to strength
train.
I know what's good for me.
I don't know how to do this.
(29:22):
Brilliant.
Reach out to me.
I have plans that help takeindividuals who have never
strength trained before, breakit down and make it approachable
in their life.
I get it.
Life is busy without feelingexhausted.
I don't want you to thinkstrength training is only
CrossFit and doing Metcons anddoing all these intense workouts
(29:44):
where you're not going to beable to wash your hair because
your arms are so sore or be ableto get off the couch because
you're so sore.
There are many different ways toboost your cardio health without
going out and running for hoursor being on the treadmill for
hours or the elliptical, we canincorporate that in in one to
two sessions per week.
(30:06):
The last thing is get thatmovement throughout the day.
That is huge.
If you only have time to do onesort of.
Movement.
I would say strength train andbuild in that workout.
Those cardio componentsthroughout the day.
Maybe it's you have stairs inyour office and you take two
minutes and you just walk up anddown the steps.
I'm not talking we need to runup and down.
(30:28):
You just walk up the flight ofstairs and down the flight of
stairs a couple times that isgoing to help your overall
cardiac or your cardio health.
Okay, these are ways we canbuild in.
I highly encourage you to reachout to me.
If you have questions that youbrought up due to this episode,
(30:48):
drop them in the anonymous formin the show notes and we can go
over them.
But this is just a way to kindof help get you started to see
the change without having todiet or restrict yourself.
Thank you for joining me onanother episode of miles from
her view.
Your support means the world tome, and I truly appreciate you
(31:11):
being a part of our community.
If you found today's episodehelpful and want to stay
informed about all thingscatfish strength, make sure to
subscribe to our weeklynewsletter.
You'll receive Exclusiveinsights, tips, and updates
straight to your inbox to signup.
Simply visit the show notes forthe subscription link to
discover more about catfitstrength programs and how you
(31:33):
can ignite your fitness journey.
Head over to our website at www.
cat.
fit.
There, you'll find everythingyou need to invigorate your
path.
To strength and once again,thank you for tuning in and I
can't wait to connect with youin our upcoming episodes.
Take care and remember act totake the next step.
Welcome to miles from her view, the podcast, where we dive
deep into the unfiltered realityof fitness, strength, training,
and nutrition within womanhoodand motherhood.
I am your host, Kat founder ofKat Fit Strength.
I'm a career strength andconditioning coach,
entrepreneur, lifelong athlete,and a mom of two.
(00:23):
In each episode, we explore theunique challenges and triumphs
faced by women navigating thecomplexities of life from
juggling family and career toprioritizing self care.
We dissect the systems and thehabits that shape our health and
wellness.
Join us for real stories,authentic advice, and genuine
conversations as we empower eachother to embrace our journeys
and find strength andvulnerability.
(00:46):
Welcome to today's episode.
I am so excited you are here andI am grateful for you taking the
time out of your day to tune inwherever you are.
A little bit of a life note.
My dogs are hanging out with mein my office and my littlest
one, my, uh, About eight monthold puppy snores like there's no
tomorrow.
So if you hear him snoring inthe background, Just ignore it.
(01:09):
It's him or if you start to hearthem wrestle, which I hope they
don't I have two German shorthair pointers One is three years
old.
And the other one like I said isabout seven almost eight months
old They like to fight happilySo I will try and get them to
stop if they do but you willprobably hear my younger ones
snoring All right.
(01:29):
So today's episode we areanswering a listeners question
and At the, in every show notes,there is an anonymous form where
you can ask a question, gainclarity on something fitness,
strength training, cardio,nutrition related.
As this person did a brilliantanonymous feedback on, you know,
(01:52):
I'm not going to say I'm notgoing to give you a plan, but it
provides a wee bit of a casestudy.
So I'm going to jump into this.
This is star rates.
I am so over dieting, but I'm ata loss of what to do.
I'm over 35 years old.
I've had two kids and I feellike the weight just won't go
away.
I have worked out.
I cannot do intense workouts.
(02:13):
I'm so over cardio and I justwant to eat the foods that I
want to eat and enjoy vacationsand holidays without feeling
like I have to diet.
Please tell me there's anotherway and dieting isn't the only
answer I have.
Oh, there are so many differentways.
And I love this one because Iget a lot of this with clients
(02:37):
who come to me.
They're so over the things thatyou might've done in your
twenties or early thirties,where it is yo yo dieting, diet
hopping, um, and working outsuper intensely for, Um, a week,
two weeks, three weeks orwhatever, and then seeing that
change and then jumping back upon a diet whenever you need to
see a change again.
(02:58):
I get it.
You're craving the freedom.
You just want to live life.
You want to feel good in yourbody.
You want to feel confident inyour food choices.
So how do we create the changethat we want to see?
First, we're going to go oversome mindset shifts that need to
happen.
This is paramount to seeing thesuccess and the long term
(03:20):
sustainability that you want tosee.
All right.
So as I kind of mentioned, avery broad base of what I think
this person might've overcome,but a story that I hear a lot
from individuals is the jumpingfrom diet to diet, the intense
workout, long cardio sessions,the avoidance of a lot of
different things that you'rejust over.
(03:42):
So we need to shift that mindsetthat number one is eliminating
everything bad.
bad food, quote unquote, badfood is not the answer.
Okay.
So there's no good or bad food.
Food is just food.
Now I'm going to push back onthat bad aspect, the food that
you need to enjoy or avoid foodsthat you are allergic to foods
(04:07):
that are spoiled or moldy andfoods that you might have a
sensitivity to or foods thatReligiously or culturally, you
do not eat those are the onlyfoods that you need to avoid.
Food has no feeling, has nodefinition of good or bad, clean
or dirty, you know, the food isjust food.
(04:28):
Losing 10 pounds in two weeks,the reality or the gold
standard, the reality is aquarter of a pound of loss.
So 0.
25 of a pound loss to a halfpound loss in a week.
And even up to two pounds isideal.
(04:48):
Most people tend to do a quarterof a pound to a half pound of
weight loss per week.
And that is So phenomenal and sogreat.
And you, if you are achievingthat, celebrate that.
The notion that huge weightdecreases is setting yourself up
(05:15):
for frustration and failure.
The other mindset shift that theonly way to obtain results is
through intense workouts andlong cardio sessions.
Now, That is not the only way todo that.
There are so many other ways andwe'll dive into them.
And I will say the tools I'mgoing to give you, you're going
(05:36):
to have to glean from them as towhat will work for you and start
with the one that is the easiestfor you to do.
The other thing is that you'resupposed to like the mindset
shift is living in a fat loss.
24 7 365 days a year.
Like, no, we cannot live and norshould you live in a fat loss
(06:00):
state year round upon years andyears.
What we want to do is We want tostart to see the change in the
body composition and the changewith our nutrition, our
movement, our strength training,our sleep, our social emotional
wellbeing that we want to seeand, you know, make it
(06:25):
sustainable.
And then we might be like, okay,I want to see a little bit more,
but ultimately you're going tohit a point where what's called
is maintenance mode where you'regoing to be living your strength
training, your movement pattern,your sleep, your nutrition is
all.
I don't want to say stay thesame, but it's going to be a
harmonious process.
(06:46):
That is what we're trying toachieve.
And so that's where you will getoff of that yo yo dieting or
that hamster wheel of I livelife.
Oh my goodness, this is awful.
And now I have to do somethingabout it and drop all this
weight and do all these crazythings.
No, we want to get off of that.
And so how we do that.
is by shifting this process thatyou should always be in some
(07:07):
sort of fat loss and losingweight when really we want to
make sure that our food issetting us up for success.
And by success means providingus energy throughout our day
that we can enjoy the holidaysand the vacations.
Um, and even in those timeswhere you're not going to be
able to cook from home, that youmay not see a vegetable.
(07:28):
for a couple of days becauselife is crazy that you feel good
and that you just go back toeating in a sustainable nutrient
dense way that our workouts fit.
There's always gonna befriction, but you, it's, it just
works together.
There isn't this, Oh, I need toreinvent the wheel.
Oh, I need to do these biggestures to get everything back
(07:50):
on track.
We want to start to decode Whatmakes us feel good in our
bodies?
What makes us, um, live our lifenot on the sidelines, but in
everyday life, enjoying all theholidays, the vacations, running
after our kids, maybe doing anultimate goal, dream list thing,
(08:13):
climbing a mountain, running a5k, a marathon, doing a
triathlon.
Um, All of these differentthings.
Okay.
So those are some mindset shiftsto recap that losing 10 pounds
is not the gold standard in twoweeks.
Eliminating everything bad inthe reference of food, intense
workouts and long cardiosessions are the only way in
(08:35):
that.
You need to be in a fat lossstate forever.
These are all mindset shifts wewant to change.
So what we want to start is, andthis is scary, is understanding
where we're at.
So the best way to create achange is the awareness of where
you're at and how your currentlife is and what you want to be
(08:56):
in your life.
So the listener wrote in, theywant to enjoy holidays.
They want to enjoy meals out andvacations.
Brilliant.
We want that.
Those are great things to havein life and you can still see
results with enjoying thosethings.
These are some metrics and toolsto employ in this process to not
(09:17):
only understand where you'restarting from, it is a starting
point, not an ending point, tohelp you decode.
the life that you want.
I am guilty of this too.
There are times where I fallinto habits or routines that
don't serve me.
And when I just do an awarenesscheck, because our lives are so
(09:38):
busy, we get lulled and we justneed to reassess and create a
little bit of change.
And it doesn't mean overhaulingour entire life.
I have not worked with a clientwhere I'm like, Oh my goodness,
they're doing it all wrong.
They're a lost cause.
And there's no hope.
Now, every client I've workedwith, I'm like, They have a
(10:02):
brilliant base and small tweaksmake a huge impact on the change
that they want to see.
It's hard for us when we'rebombarded, bombarded with
societal standards and socialmedia posts and reels and
whatnot, that it looks like weneed to do these big grandiose
(10:24):
things that just seemunrealistic.
However, that is a smallpercentage and there are so many
things that you can do.
You don't need to do all of themthat are small tweaks that make
a big impact.
All right.
So starting with where you'reat.
When you start a movementpractice, strength training, or
(10:47):
looking into your diet, diet inthe sense of everything you put
into your mouth to eat fornutrition in whatever cycle,
seven day cycle, a day, a month,whatever.
Okay.
That's the term diet that I'mgoing to use.
That's how it's defined is thefood that provides nutrient to
your body.
I'm not talking about you.
(11:08):
any other diets out there.
So when you're creating thesechanges, we want to know where
we started from.
A couple ways that you can dothis is by taking photos and
these photos can be private.
The reason why photos are good,it not only captures pastoral
changes, but it also allows youto see the changes over time
(11:30):
where we're, we live in ourbody.
It's hard to see sometimes thatyou're changing.
Other people might see, butyou're like, no, I'm not
changing.
I don't notice it.
So that is one metric that youcan use when you go through this
process that can help.
you see the change.
Measurements are also anothergreat way.
The reason why I lovemeasurements is there's no way
(11:52):
to spot reduce.
You can't be like, Oh, I want tomake my arms thinner.
So what food can I eat or lift?
Can I do that are just going tothin out my, my arms?
No, There's no specificexercise, workout, food that is
going to spot reduce, onlyreduce your tummy or your thighs
or your, you know.
(12:13):
So that's where taking chest,belly, thigh, and arm
measurements are going to helpsee the change that is
happening.
Another one is if you're like, Idon't want to do photos, I don't
want to do measurements, totallyfine is how do your clothes
feel?
Do they feel snug?
Do they feel loose?
Those are, that is a way just tokind of strip back from data
(12:34):
points, um, to see that.
Okay.
The other one that is, that canbe useful and it gets a bad rep,
but I will say it's not myfavorite, is weighing yourself.
Now weighing yourself.
That number on the scale is justthe gravitational pull on your
body.
It includes everything yourbody's made up with, bones,
(12:58):
bodily fluids, organs, hair,skin, all of that, you know,
bodily waste, you know, likeit's just all of that.
So we tend to think, Oh mygoodness, they put on two
pounds.
Well, you can take a poop andprobably lose two pounds.
So it's, Misleading in a lot ofways, but if that is something
(13:22):
you're comfortable with I wouldrecommend weighing yourself at
the same time in the sameConditions meaning if you're
wearing clothes Ideally wear thesame clothes.
I find it's easy when clientsare like I enjoy weighing
myself.
I'm like, okay One time per weekthe same time same day each week
Preferably naked because youjust don't have that clothing
(13:44):
aspect.
So way at the same time, sameday of the week.
And then a app that is prettygood that helps kind of show the
averages is Happy Scale.
Enter it in there and it'llshow, um, changes over or the
trends of the changes that arehappening over a month or two
months.
(14:05):
Last I checked, it's free.
I'm not quite sure.
I don't use that one, but thatis free.
Just a tool in your toolbox ifyou want to go in the weighing
way.
All right, nutrition.
For me, the process I use forclients and what I find is very
helpful.
I have them log foods intoCronometer.
(14:25):
I love Cronometer.
I've mentioned it before.
I'll put a link in there.
I don't get anything kickedback.
Maybe I should, but I get nokickback, but it's a great app.
I use it for myself.
The reason behind it is it has areally brilliant breakdown of
the micro, um, nutrients, themacronutrients and all the
different vitamins and minerals,but it's a, it's a really good
(14:46):
comprehensive logging systemthat has a good library of foods
that are already in there andit's very user friendly and the
free version is awesome.
So logging your food allows youto gain awareness as to what
you're eating daily over sevendays and allows you to make
tweaks from that.
(15:07):
We're looking for progress, notperfection here.
Again, if you are someone whoeats out, it allows you and
maybe at the same place, itallows you to see what the
different entrees Um, and theirnutritional values are maybe I'm
going to use this one becauseit's a very cream based and
pasta, maybe fettuccine alfredo.
(15:28):
If that's your favorite dish andyou order that every week.
Maybe we just reduce that toevery other week or one time in
a four week cycle.
So that's why logging can helpmake the small tweaks, but not
pull out things that are goingto make your life your life and,
you know, make your lifemiserable.
(15:49):
You know, I have several clientswho are like, I really enjoy a
glass of wine on Friday nightwith dinner.
Cool.
That is part of your lifestyle.
That is part of your whole mealplan.
Let's look at everything to seehow we can set you up for
success.
Other clients are like, I enjoya nice sweet treat after dinner
(16:10):
every night.
That is just part of what helpsme unwind.
Brilliant.
That is part of your meal plan.
Let's look at it all and see howeverything can coexist.
Okay.
So when you are logging foryourself, use a sense of
curiosity and exploring.
Not a sense of, oh my goodness,everything I eat is adding more
(16:35):
and more pounds and fat to mybody and I need to take away
every sweet treat.
you know, maybe an adultbeverage eating out and I need
to make my life miserable.
Nope, you don't need to do that.
I don't want to get too specifichere, but the macronutrients,
your protein, carbs and fat,Yes, they're great to pay
(16:57):
attention to.
Really look at that proteinnumber.
It is quintessential when youare creating that body
composition change, um, to seethat fat loss because protein
allows for you to maintain themuscle that you have.
and helps you build more muscle.
(17:18):
Bodies cannot make protein norcan they store protein.
Um, protein also helps you feelfuller longer and it also levels
out your hunger or cravings.
So it just kind of curtailsthose cravings that we might get
and then protein takes longer todigest so it keeps us fuller
longer.
Other one that I love that isnot mentioned, it is not a
(17:40):
macronutrient.
It doesn't get enough, um, Itdoesn't get enough notoriety in
my humble opinion is fiber Sofiber is great for everybody.
It is very important for womenas we get over 35 and we enter
that perimenopause stage becauseit helps improve our digestive
(18:03):
health.
It helps regulate bowelmovements, preventing
constipation and promoting ahealthy digestive system.
So think of like that bloat thatyou might get maybe at the day
or permanently helps clean.
out the digestive tract.
It helps with weight managementbecause fiber rich foods are
like are more filling.
(18:24):
They have more heft and theyalso help control your appetite
because they take longer tobreak down.
And it also reduces that overallcaloric intake.
Heart health is massive.
Okay.
Heart disease affects a lot ofwomen.
So soluble fiber will help loweryour cholesterol levels by
binding.
to the cholesterol in thedigestive system and remove it
(18:45):
from the body.
So it helps reduce your risk ofheart disease.
Blood sugar control isessential.
So soluble fiber will help theabsorption of sugars.
So it's just not lingering inthe body causing your sugar to
blood sugar to spike.
So it reduces the risk ofdeveloping type two diabetes.
Gut health is so important andfiber is a prebiotic.
(19:07):
Okay.
And it allows for, um, foodprovides for beneficial gut
bacteria, so it allows for ahealthy microbiome, which is
really important for overallhealth, immune function, and
mood regulation.
Fiber is also a great hormoneregulator by aiding in the
excretion of excess estrogen,which helps reduce the risk of
(19:29):
hormone related diseases.
conditions such as breastcancer.
All right.
So you get fiber from fruits andvegetables, whole grains, whole
grain bread, bread, pasta, rice,cereals, um, that are all rich
in whole grains, legumes such asbeans, lentils, and chickpeas,
and certain nuts and seeds aswell.
(19:50):
If you're using chronometer, Iwould look at What is your
protein start and what is yourfiber as well?
So protein and fiber are two keythings.
How much should you get in adaily and daily for fiber?
The recommended daily intake is25 grams.
I tend to like to see clientsover 30 grams.
(20:14):
It's just is a little bitbetter.
25 grams, I believe, I just feelis a little low.
Again, we work up to that.
It's not, Oh, you're only takingin two grams.
Uh, well, tomorrow it's 30grams.
We work up to that.
So that's where logging allowsfor a benchmark to then start to
see changes over time.
Protein is the same way.
The recommended is 0.
(20:36):
8 grams of protein per pound ofbody weight.
It's a little bit morerecommended for women to get
one.
gram to 1.
3 grams per pound of bodyweight.
Again, if you're starting at 20grams of protein per day and
(20:56):
you're trying to get your idealintake of protein is 140.
I'm making up random numbershere.
We're not going to see thatovernight.
I don't want you to go 20 to140.
You're going to drive yourselfbonkers.
So with that, we want to createa range for success with our
food.
Even if you iron out and you'relike, okay, I know this many
(21:18):
grams of protein and fiber carbsand fats.
Really make me feel good.
I feel satiated.
I'm seeing the body compositionchange.
I want, you're not going to be arobot and try and hit those
numbers every day.
Develop a range with a 10 to 20.
I'm going to say point rangethat will help you.
(21:41):
It's all, all for averages.
We're not looking for, I need tohit those numbers perfectly
every single day.
We're not robots.
Moving on to the side of workingout.
So strength training is huge.
It is quintessential forcreating the body composition
(22:02):
change and the fat loss you wantto see.
Muscle is the fountain of youth.
It helps you stay younger,longer, it helps you stay
feeling good and in an able bodylonger and it's progressive
strength training.
What that means is slowlyincreasing weights over time,
allowing for new musclerecruitment, um, so that you can
(22:25):
be strong, powerful, explosive.
everything you need in life.
He might be sitting there beinglike, well, I'm not an athlete.
I'm never going to go run.
I'm never going to go climb amountain and I have no plans of
ever running.
You're doing a triathlon.
Okay.
That's awesome.
Bye.
Chances are you might have aparent versus kid soccer game,
(22:45):
or you might have to take offrunning after a toddler.
That is explosive athleticmovements.
You may have to, these are allathletic explosive movements
that you might see in everydaylife.
Carrying in groceries is anathletic movement.
Groceries are heavy.
And if you're like me, you don'tlike taking multiple trips.
(23:06):
So you stack those arms full andyou're carrying in a heavy
weight.
Getting that progressivestrength training is going to
help with bone density, helpmitigate things like osteopenia,
osteoporosis, as well astransition that body composition
to help with fat loss andincrease with muscle.
(23:28):
Where does HIIT and all of thosecardio things fall into play?
Sure.
Hit is great.
As we get older.
Hit does become more purposefulin a workout routine for women
in that perimenopause, but I'mnot going to get too nitty
gritty.
So I'm with that, because thatis a whole, whole other thing.
I will do a podcast on that, butwe want to try and get one to
(23:51):
three strength training sessionsin where we are lifting heavy,
heavy, meaning feeling the heftof the weight in your hand, that
you're able to push and feelthat resistance through the
movement.
And by the end of the set,you're feeling that struggle on
the last one to two reps, a HIITworkout.
one to two times per week.
(24:11):
Now notice the range is a one tothree strength training, one to
two times of hit.
That doesn't mean you sh if youcan't work out five to six days
a week, then you aren't going tosee change.
No, if you can get that onestrength train and one hit
brilliant.
If you're like, I do not likehit workouts.
That's fine.
There's many different ways tosee that interval change.
(24:34):
The reason why HIT is great isit helps boost that
cardiovascular health and thatmetabolic response to complement
the strength training.
Okay.
It provides a more well rounded.
routine than just one sided asmuch as I love strength
training.
We also need the cardiocomponent in that cardio health
(24:56):
to provide ourselves with ahealthy body composition outside
of your movement or yourstrength training and your
cardio component, your hit, yourwalking, maybe interval or
inclined walking on a treadmillor a We want to get that
movement throughout the day.
So if you are in a dust boundrelated job, really making sure
(25:17):
we're getting that one to twominutes up to three minutes
movement after sitting for 20minutes, try not to sit to sit
more than 40 minutes.
I get it can be out of yourcontrol, but we want to get that
movement in there.
Fat loss is not linear.
Okay.
(25:38):
If you have taken photos fromthe start, and you take them
again, and you see Changes?
Maybe they aren't the ones thatyou want.
No, it's not going to be alinear process.
There's going to be a lot ofwork that goes into it before
you start to see that change.
If you use measurements and youmeasure, I would strongly
recommend try to measure week orone to three weeks or once every
(26:03):
four weeks.
I think you might drive yourselfa little mad if you're doing it
one time per week.
Um, but if you see changes andmaybe things go up and certain
things go down, These are allchanges.
It's not linear.
Again, you're not going to seean overall, oh, I lost a quarter
of an inch everywhere on mybody.
You might see an increase inyour waist, but a loss in your
(26:26):
thigh.
You might see an increase inyour arms and a loss in your
waist, or you might see anincrease in your waist and a
loss in your thigh.
Other reasons why those changesmay be there is if you're using
a tape and you're having apartner, a spouse, uh, a friend
do the measurements, they maynot be measuring in the right
(26:49):
spot every single time.
So, Rule of averages here reallyapply if you are choosing to
weigh yourself, weigh yourselfone time weekly and look at the
average overall, your weight maygo up on the scale because you
ate a salty foods the daybefore, or you may need to poop,
(27:12):
um, or you've might haveincreased or had more carb,
foods the next day because whenyou eat a little bit more carbs,
it requires more fluid and moregets pulled into your gut, which
causes some bloat.
Totally normal.
These are all normal things.
Not a reason to avoid carbs atall.
(27:33):
This is normal.
Just a physiological process ofthe processing of carby foods.
that might cause some waterretention because your body is
still metabolizing those carbs.
You might have lifted weightsbefore you weighed yourself,
which is going to cause thescale to go up.
Or it might be time for yourperiod to come and you are
having a little bit more ofjust, you're just a little bit
(27:55):
more bloated.
So if you're using, um, thescale, there are going to be
things that change.
These things are also going tochange with, um, using
measurements on the body orpictures, check in pictures as
you progress there.
Logging food into chronometer isgreat.
Look at it as a way to explorewhat you're doing.
(28:19):
Is the food serving you?
Do you notice energy dropsthroughout the day?
Maybe you might Need more of abreakfast and eating a little
later throughout the day.
You know, explore what makes youfeel good, what sets you up for
success, um, looking at eatingout and other areas.
(28:40):
The one thing I want you tothink about is just because you
cut all these calories doesn'tmean the foods that you're
eating is going to serve you orsee the change.
We want to look at it as.
All these things can fit in, butwe're going to boost a little
bit more protein, more fiber,more fluid intake, water
(29:00):
primarily, um, to set ourselvesup for success.
All right.
And then the way of working outstrength training is huge.
If you don't know how tostrength train, no big deal.
I work with many clients who arelike, I really want to strength
train.
I know what's good for me.
I don't know how to do this.
(29:22):
Brilliant.
Reach out to me.
I have plans that help takeindividuals who have never
strength trained before, breakit down and make it approachable
in their life.
I get it.
Life is busy without feelingexhausted.
I don't want you to thinkstrength training is only
CrossFit and doing Metcons anddoing all these intense workouts
(29:44):
where you're not going to beable to wash your hair because
your arms are so sore or be ableto get off the couch because
you're so sore.
There are many different ways toboost your cardio health without
going out and running for hoursor being on the treadmill for
hours or the elliptical, we canincorporate that in in one to
two sessions per week.
(30:06):
The last thing is get thatmovement throughout the day.
That is huge.
If you only have time to do onesort of.
Movement.
I would say strength train andbuild in that workout.
Those cardio componentsthroughout the day.
Maybe it's you have stairs inyour office and you take two
minutes and you just walk up anddown the steps.
I'm not talking we need to runup and down.
(30:28):
You just walk up the flight ofstairs and down the flight of
stairs a couple times that isgoing to help your overall
cardiac or your cardio health.
Okay, these are ways we canbuild in.
I highly encourage you to reachout to me.
If you have questions that youbrought up due to this episode,
(30:48):
drop them in the anonymous formin the show notes and we can go
over them.
But this is just a way to kindof help get you started to see
the change without having todiet or restrict yourself.
Thank you for joining me onanother episode of miles from
her view.
Your support means the world tome, and I truly appreciate you
(31:11):
being a part of our community.
If you found today's episodehelpful and want to stay
informed about all thingscatfish strength, make sure to
subscribe to our weeklynewsletter.
You'll receive Exclusiveinsights, tips, and updates
straight to your inbox to signup.
Simply visit the show notes forthe subscription link to
discover more about catfitstrength programs and how you
(31:33):
can ignite your fitness journey.
Head over to our website at www.
cat.
fit.
There, you'll find everythingyou need to invigorate your
path.
To strength and once again,thank you for tuning in and I
can't wait to connect with youin our upcoming episodes.
Take care and remember act totake the next step.
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