March 7, 2025 • 27 mins
In this episode of MilesFromHerView, Kat debunks the all-or-nothing approach to nutrition and shares how you can achieve your body composition goals without stressing over every meal. Learn how to enjoy takeout and dessert guilt-free, plan meals that work for busy lifestyles, and understand the importance of consistency over perfection.
Join Kat as she dives into practical strategies for making sustainable changes and reconnecting with food from a place of self-compassion and worthiness.
💡 Enjoy your favorite foods without guilt! 💡
If you’re tired of feeling like every meal has to be “perfect” to see results, grab my FREE Guilt-Free Eating Guide! This simple, no-BS guide will show you:
✅ 3 mindset shifts to ditch all-or-nothing thinking
✅ How to enjoy takeout and dessert without sabotaging progress
✅ A flexible meal-planning framework for busy moms
00:00 The Guilt of Takeout and Overthinking Meals
01:15 Introduction to MilesFromHerView Podcast
02:28 Springtime Energy and Personal Reflections
03:15 Mindset Shifts Around Nutrition
05:34 Debunking Diet Culture Myths
09:04 Personal Journey and Lessons Learned
11:55 Understanding Body Composition
14:42 Practical Tips for Balanced Eating
18:49 Client-Centered Nutrition Strategies
24:28 Key Takeaways and Final Thoughts
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❓ - Have A Question About Strength Training, Nutrition, and cardio training? Submit It HERE: https://forms.gle/kndmqaf91psZEmPs6
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kat (00:00):
You ever have one of those nights where dinner just isn't
happening, you're exhausted.
The fridge is looking just plainsad, and the easiest thing to do
is pick up date takeout on theway home from shuffling your
kids to and from practices, orjust hit that DoorDash app on
your phone and for a second itfeels oh, so amazing.
(00:23):
You finally sit down, you takethat first bite and then the
guilt creeps in.
Ugh, I should have just cookedsomething healthy.
I should have planned better.
This is why I am not makingprogress.
I know this feeling well, and Iused to think if I wasn't eating
clean a hundred percent of thetime, I was doing something
(00:45):
wrong like that one meal wasgoing to cancel out all my
effort and all my workouts inthe gym.
And this is what we're gonnadive into today, how you can
actually eat for the bodycomposition goals without
overthinking every single meal.
How you can enjoy takeout, eatdessert, and still see progress
(01:07):
without falling into the screwit.
I messed up cycle because trustme, you can't screw this up.
Welcome to MilesFromHerView, thepodcast powered by KatFit
Strength, where busy women likeyou find practical solutions to
fuel your fitness journey withauthenticity and resilience.
I'm Kat, your host, a mom of twoactive boys, a business owner,
(01:30):
and an ultra marathon runner anda strength trainer in her
forties with nearly two decadesof experience.
I'm here to help you cut throughthe noise of fads, hacks, and
quick fixes.
This is a space where wecelebrate womanhood and
motherhood.
All while building strength andresilience and reconnecting with
you from a place ofself-compassion and worthiness.
(01:52):
Whether you're lacing up yourrunning shoes to go out for a
run, driving your kids topractice or squeezing in a
moment for yourself, I'm righthere in the trenches with you.
Let's dive in.
Welcome back.
I'm Kat, your host, and I reallyhope you get some solid
takeaways from this.
If nonetheless, you start tofeel some relief around your
(02:15):
food choices to enhance yourrelationship with the food that
you choose for yourself or thatyou plan for your family.
I hope wherever you're at today,you're having an awesome day.
We are finally in March.
I'm seeing my snowdrop flowershave poked through.
They're blooming.
The signs of spring are here.
(02:37):
I know I'm feeling this absoluterenewed sense of energy.
The days are getting a little,they're not getting longer, but
the sunlight is out longer, andit just feels awesome.
I've also enjoyed some verymild.
Weather days on the trails,which feels amazing for me
because after I've been sloggingaway at these bitter cold winter
(03:00):
months, it is nice not to becold or force myself to get
outside.
Knowing the weather is justgoing to be brutal and just kind
of that I gotta get it donementality.
Today's episode is aboutnutrition, and what I want you
to take away from this is themindset shifts around what
(03:25):
nutrition looks like.
It can be overwhelming.
It can feel like everything youdo is wrong.
One minute you feel okay, thischoice is great, but then the
next minute someone else isscreaming at you in their little
square on Instagram that that'swrong.
(03:45):
But here are the facts, we needWhole Foods in our diet.
You know what the biggest thingis?
It is okay to enjoy takeout anddessert.
Trust me, you can do that whileseeing results.
I'm not going to talk about heretoday is the calories you need
(04:08):
to be consuming.
We're not gonna go into macros,and I'm definitely not gonna be
talking about, insert any trendyor overhyped diet out there
because here's the thing, yourcaloric intake is unique to you
and it will vary on day to dayas well as where you're at in
this your cycle.
(04:29):
You do not need to see bodycomposition changes, meaning
losing inches, gaining moremuscle and decreasing body fat.
You don't need to go on paleo,intermittent fasting you name
it.
You don't need to do that inorder to see results.
(04:53):
Today we're focusing on thatoverarching thing where I see a
lot of people struggle withhaving trust in their food
choices.
To me, this is step one indecoding why we eat what we eat,
and feeling comfortable with thechoices that we make without
guilting or shaming ourselvesbecause that is not a way to
(05:18):
live.
We will dive into a little bitof.
Ways we can still enjoy thetakeout, eat the dessert.
Without that, screw it.
I messed up cycle because that'snot a place to live.
All right, so let's go into thatdiet culture over complication.
(05:39):
That we just see everywhere.
I mean, I, like I said, I getcaught off it in myself, like I
have been in this industry foralmost two decades.
I myself will second guesssometimes if I'm on the right
track or if this is, the holygrail to health.
Why do we believe that food hasto be all or nothing?
(06:02):
Either we're on a track or we'refalling off the rails.
Okay, so let's think about that.
Like why is it that if I dothis, I'm either on the straight
and narrow or I am just totallymessed up.
We've been conditioned to thinkthat strict diets are the
answer.
If we want to see the change, weneed to be on this super strict
(06:24):
diet in which we're measuring.
We are.
Making ourselves essentiallythis complex math problem, or we
need to be on these powders andpills and potions in order to
see results.
That's not true.
And it also comes about thatfitness culture has this belief
that if we enjoy our food, we'refailing.
(06:46):
That if you want to see results,you literally need to take all
that kale and be null on itbecause that is the only way and
you need to be miserable throughit.
You need to boil your chickenand have your plain rice and
only eat kale because of that iswhere you find health.
And don't you dare think abouthaving that chocolate chip
cookie.
(07:06):
Because if you eat that well,you failed.
That is absolutely untrue.
That can't be farther from thetruth.
And another those perfect mealplan posts on Instagram it's so
strict down to like, eat this,therefore this will happen and
it feels impossible.
(07:27):
And that's the point.
It feels impossible.
It has you trapped that you'reeither on the track or you're
falling off the rails thereality is changing.
Your body composition does notcome down to one meal, one night
out, one slice of cake on yourkid's birthday or your birthday.
(07:48):
It's about what you do most ofthe time.
All right.
I am gonna say that again.
It's not about the one meal, onenight out or that slice of cake
you have at a kid's birthdayparty.
Your kid's birthday party.
Your birthday party.
But it's what you do most of thetime that is going to move that
(08:11):
needle forward.
And the biggest mistake I haveseen in the past two decades is
individuals.
Trying to be perfect.
Searching for this mythological.
If I find the right diet, if Iam enjoying my food, I'm
failing.
If I use that perfect meal planon Instagram, therefore I will
(08:33):
find success.
The secret to success is knowingthat it's small, sustainable
changes that will work.
It's not these big extremeefforts.
Those big extreme efforts setyou up for failure.
The more rules, the more justguidelines that you have to be
(08:55):
under in order to find successwith your nutrition.
It, it's not gonna last, it'snot going to be sustainable.
I remember when I, oh gosh, Iwas in my twenties.
I had officially retired fromcompeting, I'm in my young adult
life.
I no longer have the dining hallat the college preparing food
(09:19):
for me.
And when I was an athlete, Inaturally fell into, I gotta eat
the proteins, I gotta eat thecarbs.
I'm getting fruits andvegetables.
I.
Ate well, I never thought about,my food choices.
For me, what happened was I thatin my mid twenties, late
(09:42):
twenties, when I was just tryingto figure out, well, what am I
doing now?
I'm no longer training forqualifying for the NCAA
championships.
I'm no longer, on a team totrain.
So what am I doing?
I had to figure that out formyself.
So I started falling into thetrap of the clean eating
(10:04):
ideologies.
If I enjoyed that cookie, I wasself-sabotaging.
Like that was the worst thing Icould have done that day.
On the weekends.
We did take out fast food.
That next day, that Monday, itwould be a massive reset.
It would be looking at, okay, Ineed to really make sure all I'm
(10:28):
eating is that quote unquotekale smoothie and that salad
with grilled chicken on forlunch and at dinner.
I need to make sure I stopeating after 6:00 PM because I
don't want to overconsumecalories.
I had never felt so guilty aboutenjoying food, and it truly
ruined some of that trust I hadin with my food choices that I
(10:51):
had in college.
So once I started figuring thatout and trying to decode and put
that trust back in for myself,it felt better.
I needed to stop feeling guiltyfor what I decided and own up to
the fact that, hey, if I wantedto sit down and I wanted to have
(11:12):
a fast food meal, because that'sjust what I wanted.
I needed to own that.
I needed to not hold myself inguilt or shame for eating, that
I started making decisions froma place of confidence instead of
fear.
I.
My results started to get betterbecause I wasn't constantly in a
cycle of restriction or burnout.
(11:33):
So I had to look at it and belike, what did I do?
Why was this so easy for me toeat and enjoy?
When I was in college and howcan I bring that into now my
adult life where I'm nottraining for the NCAA
championships.
I am an everyday individuallooking to maintain my health,
to continue building strengthand enjoying food.
(11:55):
Let's dive into how.
We can e for body compositionwhile enjoying life.
And now why I'm saying bodycomposition is health is derived
of what your body is composedof.
Your body is composed of bonesto help hold your skeletal
structure in place to give you aform.
(12:17):
It is composed of soft tissues,muscles, tendons, ligaments,
organs inside.
Then we have fluids.
All the fluids, the blood, thewater, the bile, all of that,.
We also have fat.
You need fat to survive, so wenever want to get to 0% body
(12:37):
fat.
What we want is to have ahealthy balance of fat in our
body as well as muscle.
Muscle.
In the last episode, I talkedabout the metabolic response of
muscle and why it is importantto have muscle to help with our
metabolism.
And this is why I am focusing onbody composition.
(13:02):
If our body composition is ahealthy muscle mass, we have
solid muscle in our body and ourfat mass non Leann tissues.
So lean tissues is muscle nonleann.
I'm just trying to use a littlebit more vocabulary around it.
So when you are hearing thesethings, you don't get confused
(13:23):
of what's lean and what's nonlean.
Basically, that's another way tosay fat and muscle is that we
have a good ratio.
We want muscle.
We don't need to be abodybuilder.
We want good, solid muscles inour body, and that is how our.
Our systems are going to befunctioning well when our bodies
(13:46):
have more non leann, more fat,peripheral fat in our body, or
the subcutaneous fat, the fataround our organs.
That is where we're going to seemore metabolic syndrome issues,
trying to tweak those changes inour body composition, meaning
maintain and build muscle anddecrease non-line fat, whether
(14:11):
it be peripheral in our arms andlegs or subcutaneous fat around
our organs.
We need to make sure that oureating backs that up along with
the strength training, themobility and the cardio.
So for, in this podcast, we'refocused on the nutrition.
I'm gonna say it again so manytimes because I feel like I can
never say this enough.
(14:32):
You can enjoy dessert, you canenjoy takeout while doing this.
Perfection is not the answer atall.
What do we need to do?
When I work with clients aboutnutrition, I talk about the big
rocks and what we need to focuson because if those big rocks
(14:54):
are in place, and if we put ourtime and energy in those big
rocks with nutrition.
The little rocks, the littleinsignificant things, the those
things to be blunt, are thoseflashy things that you see the
wellness influencers screamingon social media?
Buy my protein, buy this Greenmagic potion because this is the
(15:20):
Elixir two health.
Those are small rocks, becauseif you don't have these big
rocks in place, those smalllittle rocks are not going to
move the needle where you wantto.
We're focused on what do most ofour meals look like?
There's 21 meals in a seven daycycle.
So I want my clients to thinkabout 21 meals.
(15:44):
Out of those 21 meals, we wantto around 80% of the time, you
know, 70 to 90% of the time it'sall gonna fall.
Within that, maybe some weeks,60% that we are nailing
nutrition.
So it's looking at your wholelife.
If you know I'm gonna use myselfas an example, I'm in that era
(16:06):
of mom taxi, getting my kids toand from sports.
There are some nights we don'tget home until nine, and I need
to get quick dinners on the go.
It's kind of like that meme thatfloats around where either we're
eating dinner at four or 9:00 PMbecause there's a lot of
activities in the evening, it isso easy to just be like, we're
(16:28):
going through the drive-thru,we're going through the, but
let's be honest, that isn'talways the best answer.
Now you're probably like, well,I don't have time to cook a home
cooked meal I respect that.
Even though my life situationis, I do work from home.
My partner, my husband alsoworks from home.
(16:49):
I don't always have time tocook.
What I do is I plan and.
it's not obsessing over everymacro for every individual.
I look at the balance.
So let me give you a moretangible example and I'm gonna
use the takeout one for this.
I love Thai food.
If I'm ordering a Thai food andyou can apply this to any type
of food, I make sure that thereis a protein source, animal or
(17:13):
plant.
And at least a vegetable.
Ideally you like to try and gettwo or three vegetables into
that dish.
So I focus on the big rocks.
Am I getting a protein source?
Are there vegetables included init?
So now let's take pizza.
If you're ordering a pizza andyou need to, entertain multiple
(17:33):
people's palate choices for apizza'cause not everyone agrees,
is there a protein you can puton it?
And I don't want you to sit hereand be like, well, pepperoni's
not a really good proteinsource.
Well, if it's your only proteinsource option, that's fine.
It's a one time thing.
Again, we're looking at themacro choices, the big rock, the
overarching, I'm thinking, let'sget a side salad and maybe not
(17:57):
have the protein on pizza, butthat's where the grilled chicken
goes.
So I'll do a side salad and somepizza.
That's it.
There's no guilt, no weird foodrules that is how to make some
smart choices without stressing.
If you're at home and you'relike, I just need to throw
together something, think abouta protein source, a veggie and a
grain.
Steam some broccoli, bake somechicken and do brown rice, rice,
(18:23):
white rice, whatever you have onhand.
A dinner.
Keep it simple.
Let's talk about dessert, I lovedessert.
I am not skipping the birthdaycake at all.
Take a little bit of it.
Because the difference is whenpeople allow themselves to enjoy
a little, they're gonna succeedin the long term without yo
yo-yoing.
(18:44):
So let's dive a little bitdeeper to how you apply this in
your everyday life.
Well, how this works, and I'mgonna take you in from a
coaching perspective, and thisis the same application I apply
in my own life, is I don't handout restrictive meal plans or
tell my clients they need to cutout favorite foods.
(19:04):
Because to be quite honest, youare the authority on your body
and your choices.
You are a grown.
Woman, you don't need someoneelse telling you that you can't
have.
We need to learn how to trustour food choices and how to
develop the strategy thatactually fits your life.
When I work with a client, Ilook at their whole life.
(19:28):
I look at, in this seven daycycle, the 21 meals.
What is our capacity?
How can we make small tweaks?
What can we add, what can weenhance of what you're already
doing to focus on these bigrocks more?
So oftentimes my clients haveone or two meals a week,
(19:49):
primarily dinner in which theydo takeout.
Fantastic.
I am here to support that.
Those are part of your mealplan.
Some of my clients enjoy a pieceof chocolate, a couple pieces of
chocolate every night, or thatchocolate chip cookie.
Fantastic.
Let's keep that in and look atthat because taking away that
(20:11):
one dessert on a daily is notgonna move the needle forward.
One client of mine a couplemornings a week, she'll enjoy a
nice cup of coffee and walktalking with her mom.
I am not going to take that awayfrom her.
That's part of your meal plan.
That's part of your routine.
That is something that we don'tneed to change up and like, you
(20:32):
must drink black coffee if youenjoy drinking black coffee.
I personally am a black coffeedrinker.
I also really enjoy a fancycoffee treat.
But that's part of her routine.
That's part of her moment whereshe is speaking with her mom,
walking and enjoying a cup ofcoffee that does more for stress
mitigation than being like,well, I want you to only drink
(20:56):
water during that time becausethere's so much more that we can
tweak to see.
Bigger and better changes tosupport her efforts in the gym
and outside of the gym thantaking away that coffee.
I want her to maintain thatbecause the reality is, there is
gonna come a time where she maynot be able to phone her mom,
(21:17):
but drinking that cup of coffee,that special coffee treat is
going to bring back thosememories.
And the last thing I want is tobe like, sorry, you can't have
that there because that is notwhat is going make it or break
it for that client.
So we look at, what are we doingfor the three big meals?
I wanna see a protein source.
(21:39):
I wanna see a fruit.
Or a vegetable primarily.
Let's boost those vegetableseven for breakfast, and I wanna
see a good carb source.
Okay?
Something that is going to whatI call in my own terms, like
stick on those ribs.
I want your body to feel fullerlonger.
So that's where we're gonnafocus on nutrient dense foods.
(22:00):
I want.
My clients to feel excited,excited about when they sit down
for a meal.
The last thing I want anyone todo, whether they're a client or
not, is to sit down and be like,awesome.
This is all I get.
And this is, this isn't funeating.
Is fun.
It should be an experience.
You should be fired up aboutwhat you're eating.
(22:21):
You should be excited to takethat time, whether in the car or
around a table chatting withyour family or whoever you
cohabitate with or on the phone,wherever you're at and enjoying.
Every single bite of that food.
There are so many vegetables outthere that there isn't one
(22:43):
vegetable that is the holy grailcompared to all of'em.
So if you don't like kale, whocares?
My favorite thing I tell theclients is kale and burpees are
not the holy grail to fitness.
There are so many different waysto get nutrient-dense foods into
your body without whiteknuckling or feeling like you
(23:06):
have to find these obscureingredients or these vegetables
or proteins that you just don'tlike.
If you have young kids, I don'twant you to be a short order
cook to them or yourself.
So I look at what does the wholefamily eat?
What are times that you are onlyfocused on yourself and you
(23:27):
really enjoy?
I am gonna use one for myself.
I love eggplant.
My family isn't the keenest oneggplant, so I might have
eggplant during lunch becauselunch is a little bit more
individualized for me That'swhere you can incorporate the
foods that you really enjoy.
And then when you're with thefamily, thinking about how can I
get the nutrient dense foods onthe table with without being
(23:51):
that short order cook to me.
Think about.
Your life in this situation.
Think about the overarching,there's 21 meals in a week now
meals, if you snacks, absolutelysnacks go in there too.
But focus on the big rocks here.
The meals.
And looking at that, is there aprotein source, lean or non
(24:14):
lean?
Is there a vegetable or a fruitor both Or two vegetables.
And are we getting that goodwhole grain there?
Set your plate up for successfocused on this.
Let's bring this home to thebiggest takeaways from today.
You don't have to be perfect tomake progress.
It's about consistency, notperfection.
(24:35):
This goes with everything I'msaying.
It's showing up and focusing onthose big, big rocks.
Takeout and dessert are not theenemy.
They're just part of life.
So let's learn how toincorporate them in because that
is gonna be the long termsuccess plan here.
Strength training, movement, andprotein.
It matters so much more thanstressing over the single meal.
(24:56):
If this resonated with you,please share it with a friend.
Reach out to me, and if you'restuck in that cycle of guilt and
starting over every Monday, Iwanna hear from you.
Send me a dm.
You can message a podcast orsend me a DM on Instagram at
KatFit Strength, and tell mewhat part hit home the most.
If you're ready to.
(25:17):
See that change in your approachto fitness and nutrition?
Check out KatFit Strength, andI'll show you how this can work
for yourself with you and notagainst you.
So thank you for taking time tojust spend a few moments with me
and go out and enjoy yourtakeout and your dessert, and
I'll catch you next week.
(25:38):
Thank you for tuning in toMilesFromHerView, powered by
KatFIt Strength.
If this podcast inspires you,don't keep it for yourself.
Hit follow or subscribe to stayupdated on the new episodes, and
leave us a review to help morewomen and moms discover this
space.
Your feedback fuels this podcastand I'd love to hear what's
(25:59):
working for you or what topicsyou want to dive into Next.
You can connect with me onInstagram at KatFit or share
this episode.
With a friend who is ready toembrace her strength.
Remember, fitness isn't aboutperfection.
It's about showing up foryourself and finding strength in
every step of your journey.
Until next time, keep movingforward one mile at a time.
You ever have one of those nights where dinner just isn't
happening, you're exhausted.
The fridge is looking just plainsad, and the easiest thing to do
is pick up date takeout on theway home from shuffling your
kids to and from practices, orjust hit that DoorDash app on
your phone and for a second itfeels oh, so amazing.
(00:23):
You finally sit down, you takethat first bite and then the
guilt creeps in.
Ugh, I should have just cookedsomething healthy.
I should have planned better.
This is why I am not makingprogress.
I know this feeling well, and Iused to think if I wasn't eating
clean a hundred percent of thetime, I was doing something
(00:45):
wrong like that one meal wasgoing to cancel out all my
effort and all my workouts inthe gym.
And this is what we're gonnadive into today, how you can
actually eat for the bodycomposition goals without
overthinking every single meal.
How you can enjoy takeout, eatdessert, and still see progress
(01:07):
without falling into the screwit.
I messed up cycle because trustme, you can't screw this up.
Welcome to MilesFromHerView, thepodcast powered by KatFit
Strength, where busy women likeyou find practical solutions to
fuel your fitness journey withauthenticity and resilience.
I'm Kat, your host, a mom of twoactive boys, a business owner,
(01:30):
and an ultra marathon runner anda strength trainer in her
forties with nearly two decadesof experience.
I'm here to help you cut throughthe noise of fads, hacks, and
quick fixes.
This is a space where wecelebrate womanhood and
motherhood.
All while building strength andresilience and reconnecting with
you from a place ofself-compassion and worthiness.
(01:52):
Whether you're lacing up yourrunning shoes to go out for a
run, driving your kids topractice or squeezing in a
moment for yourself, I'm righthere in the trenches with you.
Let's dive in.
Welcome back.
I'm Kat, your host, and I reallyhope you get some solid
takeaways from this.
If nonetheless, you start tofeel some relief around your
(02:15):
food choices to enhance yourrelationship with the food that
you choose for yourself or thatyou plan for your family.
I hope wherever you're at today,you're having an awesome day.
We are finally in March.
I'm seeing my snowdrop flowershave poked through.
They're blooming.
The signs of spring are here.
(02:37):
I know I'm feeling this absoluterenewed sense of energy.
The days are getting a little,they're not getting longer, but
the sunlight is out longer, andit just feels awesome.
I've also enjoyed some verymild.
Weather days on the trails,which feels amazing for me
because after I've been sloggingaway at these bitter cold winter
(03:00):
months, it is nice not to becold or force myself to get
outside.
Knowing the weather is justgoing to be brutal and just kind
of that I gotta get it donementality.
Today's episode is aboutnutrition, and what I want you
to take away from this is themindset shifts around what
(03:25):
nutrition looks like.
It can be overwhelming.
It can feel like everything youdo is wrong.
One minute you feel okay, thischoice is great, but then the
next minute someone else isscreaming at you in their little
square on Instagram that that'swrong.
(03:45):
But here are the facts, we needWhole Foods in our diet.
You know what the biggest thingis?
It is okay to enjoy takeout anddessert.
Trust me, you can do that whileseeing results.
I'm not going to talk about heretoday is the calories you need
(04:08):
to be consuming.
We're not gonna go into macros,and I'm definitely not gonna be
talking about, insert any trendyor overhyped diet out there
because here's the thing, yourcaloric intake is unique to you
and it will vary on day to dayas well as where you're at in
this your cycle.
(04:29):
You do not need to see bodycomposition changes, meaning
losing inches, gaining moremuscle and decreasing body fat.
You don't need to go on paleo,intermittent fasting you name
it.
You don't need to do that inorder to see results.
(04:53):
Today we're focusing on thatoverarching thing where I see a
lot of people struggle withhaving trust in their food
choices.
To me, this is step one indecoding why we eat what we eat,
and feeling comfortable with thechoices that we make without
guilting or shaming ourselvesbecause that is not a way to
(05:18):
live.
We will dive into a little bitof.
Ways we can still enjoy thetakeout, eat the dessert.
Without that, screw it.
I messed up cycle because that'snot a place to live.
All right, so let's go into thatdiet culture over complication.
(05:39):
That we just see everywhere.
I mean, I, like I said, I getcaught off it in myself, like I
have been in this industry foralmost two decades.
I myself will second guesssometimes if I'm on the right
track or if this is, the holygrail to health.
Why do we believe that food hasto be all or nothing?
(06:02):
Either we're on a track or we'refalling off the rails.
Okay, so let's think about that.
Like why is it that if I dothis, I'm either on the straight
and narrow or I am just totallymessed up.
We've been conditioned to thinkthat strict diets are the
answer.
If we want to see the change, weneed to be on this super strict
(06:24):
diet in which we're measuring.
We are.
Making ourselves essentiallythis complex math problem, or we
need to be on these powders andpills and potions in order to
see results.
That's not true.
And it also comes about thatfitness culture has this belief
that if we enjoy our food, we'refailing.
(06:46):
That if you want to see results,you literally need to take all
that kale and be null on itbecause that is the only way and
you need to be miserable throughit.
You need to boil your chickenand have your plain rice and
only eat kale because of that iswhere you find health.
And don't you dare think abouthaving that chocolate chip
cookie.
(07:06):
Because if you eat that well,you failed.
That is absolutely untrue.
That can't be farther from thetruth.
And another those perfect mealplan posts on Instagram it's so
strict down to like, eat this,therefore this will happen and
it feels impossible.
(07:27):
And that's the point.
It feels impossible.
It has you trapped that you'reeither on the track or you're
falling off the rails thereality is changing.
Your body composition does notcome down to one meal, one night
out, one slice of cake on yourkid's birthday or your birthday.
(07:48):
It's about what you do most ofthe time.
All right.
I am gonna say that again.
It's not about the one meal, onenight out or that slice of cake
you have at a kid's birthdayparty.
Your kid's birthday party.
Your birthday party.
But it's what you do most of thetime that is going to move that
(08:11):
needle forward.
And the biggest mistake I haveseen in the past two decades is
individuals.
Trying to be perfect.
Searching for this mythological.
If I find the right diet, if Iam enjoying my food, I'm
failing.
If I use that perfect meal planon Instagram, therefore I will
(08:33):
find success.
The secret to success is knowingthat it's small, sustainable
changes that will work.
It's not these big extremeefforts.
Those big extreme efforts setyou up for failure.
The more rules, the more justguidelines that you have to be
(08:55):
under in order to find successwith your nutrition.
It, it's not gonna last, it'snot going to be sustainable.
I remember when I, oh gosh, Iwas in my twenties.
I had officially retired fromcompeting, I'm in my young adult
life.
I no longer have the dining hallat the college preparing food
(09:19):
for me.
And when I was an athlete, Inaturally fell into, I gotta eat
the proteins, I gotta eat thecarbs.
I'm getting fruits andvegetables.
I.
Ate well, I never thought about,my food choices.
For me, what happened was I thatin my mid twenties, late
(09:42):
twenties, when I was just tryingto figure out, well, what am I
doing now?
I'm no longer training forqualifying for the NCAA
championships.
I'm no longer, on a team totrain.
So what am I doing?
I had to figure that out formyself.
So I started falling into thetrap of the clean eating
(10:04):
ideologies.
If I enjoyed that cookie, I wasself-sabotaging.
Like that was the worst thing Icould have done that day.
On the weekends.
We did take out fast food.
That next day, that Monday, itwould be a massive reset.
It would be looking at, okay, Ineed to really make sure all I'm
(10:28):
eating is that quote unquotekale smoothie and that salad
with grilled chicken on forlunch and at dinner.
I need to make sure I stopeating after 6:00 PM because I
don't want to overconsumecalories.
I had never felt so guilty aboutenjoying food, and it truly
ruined some of that trust I hadin with my food choices that I
(10:51):
had in college.
So once I started figuring thatout and trying to decode and put
that trust back in for myself,it felt better.
I needed to stop feeling guiltyfor what I decided and own up to
the fact that, hey, if I wantedto sit down and I wanted to have
(11:12):
a fast food meal, because that'sjust what I wanted.
I needed to own that.
I needed to not hold myself inguilt or shame for eating, that
I started making decisions froma place of confidence instead of
fear.
I.
My results started to get betterbecause I wasn't constantly in a
cycle of restriction or burnout.
(11:33):
So I had to look at it and belike, what did I do?
Why was this so easy for me toeat and enjoy?
When I was in college and howcan I bring that into now my
adult life where I'm nottraining for the NCAA
championships.
I am an everyday individuallooking to maintain my health,
to continue building strengthand enjoying food.
(11:55):
Let's dive into how.
We can e for body compositionwhile enjoying life.
And now why I'm saying bodycomposition is health is derived
of what your body is composedof.
Your body is composed of bonesto help hold your skeletal
structure in place to give you aform.
(12:17):
It is composed of soft tissues,muscles, tendons, ligaments,
organs inside.
Then we have fluids.
All the fluids, the blood, thewater, the bile, all of that,.
We also have fat.
You need fat to survive, so wenever want to get to 0% body
(12:37):
fat.
What we want is to have ahealthy balance of fat in our
body as well as muscle.
Muscle.
In the last episode, I talkedabout the metabolic response of
muscle and why it is importantto have muscle to help with our
metabolism.
And this is why I am focusing onbody composition.
(13:02):
If our body composition is ahealthy muscle mass, we have
solid muscle in our body and ourfat mass non Leann tissues.
So lean tissues is muscle nonleann.
I'm just trying to use a littlebit more vocabulary around it.
So when you are hearing thesethings, you don't get confused
(13:23):
of what's lean and what's nonlean.
Basically, that's another way tosay fat and muscle is that we
have a good ratio.
We want muscle.
We don't need to be abodybuilder.
We want good, solid muscles inour body, and that is how our.
Our systems are going to befunctioning well when our bodies
(13:46):
have more non leann, more fat,peripheral fat in our body, or
the subcutaneous fat, the fataround our organs.
That is where we're going to seemore metabolic syndrome issues,
trying to tweak those changes inour body composition, meaning
maintain and build muscle anddecrease non-line fat, whether
(14:11):
it be peripheral in our arms andlegs or subcutaneous fat around
our organs.
We need to make sure that oureating backs that up along with
the strength training, themobility and the cardio.
So for, in this podcast, we'refocused on the nutrition.
I'm gonna say it again so manytimes because I feel like I can
never say this enough.
(14:32):
You can enjoy dessert, you canenjoy takeout while doing this.
Perfection is not the answer atall.
What do we need to do?
When I work with clients aboutnutrition, I talk about the big
rocks and what we need to focuson because if those big rocks
(14:54):
are in place, and if we put ourtime and energy in those big
rocks with nutrition.
The little rocks, the littleinsignificant things, the those
things to be blunt, are thoseflashy things that you see the
wellness influencers screamingon social media?
Buy my protein, buy this Greenmagic potion because this is the
(15:20):
Elixir two health.
Those are small rocks, becauseif you don't have these big
rocks in place, those smalllittle rocks are not going to
move the needle where you wantto.
We're focused on what do most ofour meals look like?
There's 21 meals in a seven daycycle.
So I want my clients to thinkabout 21 meals.
(15:44):
Out of those 21 meals, we wantto around 80% of the time, you
know, 70 to 90% of the time it'sall gonna fall.
Within that, maybe some weeks,60% that we are nailing
nutrition.
So it's looking at your wholelife.
If you know I'm gonna use myselfas an example, I'm in that era
(16:06):
of mom taxi, getting my kids toand from sports.
There are some nights we don'tget home until nine, and I need
to get quick dinners on the go.
It's kind of like that meme thatfloats around where either we're
eating dinner at four or 9:00 PMbecause there's a lot of
activities in the evening, it isso easy to just be like, we're
(16:28):
going through the drive-thru,we're going through the, but
let's be honest, that isn'talways the best answer.
Now you're probably like, well,I don't have time to cook a home
cooked meal I respect that.
Even though my life situationis, I do work from home.
My partner, my husband alsoworks from home.
(16:49):
I don't always have time tocook.
What I do is I plan and.
it's not obsessing over everymacro for every individual.
I look at the balance.
So let me give you a moretangible example and I'm gonna
use the takeout one for this.
I love Thai food.
If I'm ordering a Thai food andyou can apply this to any type
of food, I make sure that thereis a protein source, animal or
(17:13):
plant.
And at least a vegetable.
Ideally you like to try and gettwo or three vegetables into
that dish.
So I focus on the big rocks.
Am I getting a protein source?
Are there vegetables included init?
So now let's take pizza.
If you're ordering a pizza andyou need to, entertain multiple
(17:33):
people's palate choices for apizza'cause not everyone agrees,
is there a protein you can puton it?
And I don't want you to sit hereand be like, well, pepperoni's
not a really good proteinsource.
Well, if it's your only proteinsource option, that's fine.
It's a one time thing.
Again, we're looking at themacro choices, the big rock, the
overarching, I'm thinking, let'sget a side salad and maybe not
(17:57):
have the protein on pizza, butthat's where the grilled chicken
goes.
So I'll do a side salad and somepizza.
That's it.
There's no guilt, no weird foodrules that is how to make some
smart choices without stressing.
If you're at home and you'relike, I just need to throw
together something, think abouta protein source, a veggie and a
grain.
Steam some broccoli, bake somechicken and do brown rice, rice,
(18:23):
white rice, whatever you have onhand.
A dinner.
Keep it simple.
Let's talk about dessert, I lovedessert.
I am not skipping the birthdaycake at all.
Take a little bit of it.
Because the difference is whenpeople allow themselves to enjoy
a little, they're gonna succeedin the long term without yo
yo-yoing.
(18:44):
So let's dive a little bitdeeper to how you apply this in
your everyday life.
Well, how this works, and I'mgonna take you in from a
coaching perspective, and thisis the same application I apply
in my own life, is I don't handout restrictive meal plans or
tell my clients they need to cutout favorite foods.
(19:04):
Because to be quite honest, youare the authority on your body
and your choices.
You are a grown.
Woman, you don't need someoneelse telling you that you can't
have.
We need to learn how to trustour food choices and how to
develop the strategy thatactually fits your life.
When I work with a client, Ilook at their whole life.
(19:28):
I look at, in this seven daycycle, the 21 meals.
What is our capacity?
How can we make small tweaks?
What can we add, what can weenhance of what you're already
doing to focus on these bigrocks more?
So oftentimes my clients haveone or two meals a week,
(19:49):
primarily dinner in which theydo takeout.
Fantastic.
I am here to support that.
Those are part of your mealplan.
Some of my clients enjoy a pieceof chocolate, a couple pieces of
chocolate every night, or thatchocolate chip cookie.
Fantastic.
Let's keep that in and look atthat because taking away that
(20:11):
one dessert on a daily is notgonna move the needle forward.
One client of mine a couplemornings a week, she'll enjoy a
nice cup of coffee and walktalking with her mom.
I am not going to take that awayfrom her.
That's part of your meal plan.
That's part of your routine.
That is something that we don'tneed to change up and like, you
(20:32):
must drink black coffee if youenjoy drinking black coffee.
I personally am a black coffeedrinker.
I also really enjoy a fancycoffee treat.
But that's part of her routine.
That's part of her moment whereshe is speaking with her mom,
walking and enjoying a cup ofcoffee that does more for stress
mitigation than being like,well, I want you to only drink
(20:56):
water during that time becausethere's so much more that we can
tweak to see.
Bigger and better changes tosupport her efforts in the gym
and outside of the gym thantaking away that coffee.
I want her to maintain thatbecause the reality is, there is
gonna come a time where she maynot be able to phone her mom,
(21:17):
but drinking that cup of coffee,that special coffee treat is
going to bring back thosememories.
And the last thing I want is tobe like, sorry, you can't have
that there because that is notwhat is going make it or break
it for that client.
So we look at, what are we doingfor the three big meals?
I wanna see a protein source.
(21:39):
I wanna see a fruit.
Or a vegetable primarily.
Let's boost those vegetableseven for breakfast, and I wanna
see a good carb source.
Okay?
Something that is going to whatI call in my own terms, like
stick on those ribs.
I want your body to feel fullerlonger.
So that's where we're gonnafocus on nutrient dense foods.
(22:00):
I want.
My clients to feel excited,excited about when they sit down
for a meal.
The last thing I want anyone todo, whether they're a client or
not, is to sit down and be like,awesome.
This is all I get.
And this is, this isn't funeating.
Is fun.
It should be an experience.
You should be fired up aboutwhat you're eating.
(22:21):
You should be excited to takethat time, whether in the car or
around a table chatting withyour family or whoever you
cohabitate with or on the phone,wherever you're at and enjoying.
Every single bite of that food.
There are so many vegetables outthere that there isn't one
(22:43):
vegetable that is the holy grailcompared to all of'em.
So if you don't like kale, whocares?
My favorite thing I tell theclients is kale and burpees are
not the holy grail to fitness.
There are so many different waysto get nutrient-dense foods into
your body without whiteknuckling or feeling like you
(23:06):
have to find these obscureingredients or these vegetables
or proteins that you just don'tlike.
If you have young kids, I don'twant you to be a short order
cook to them or yourself.
So I look at what does the wholefamily eat?
What are times that you are onlyfocused on yourself and you
(23:27):
really enjoy?
I am gonna use one for myself.
I love eggplant.
My family isn't the keenest oneggplant, so I might have
eggplant during lunch becauselunch is a little bit more
individualized for me That'swhere you can incorporate the
foods that you really enjoy.
And then when you're with thefamily, thinking about how can I
get the nutrient dense foods onthe table with without being
(23:51):
that short order cook to me.
Think about.
Your life in this situation.
Think about the overarching,there's 21 meals in a week now
meals, if you snacks, absolutelysnacks go in there too.
But focus on the big rocks here.
The meals.
And looking at that, is there aprotein source, lean or non
(24:14):
lean?
Is there a vegetable or a fruitor both Or two vegetables.
And are we getting that goodwhole grain there?
Set your plate up for successfocused on this.
Let's bring this home to thebiggest takeaways from today.
You don't have to be perfect tomake progress.
It's about consistency, notperfection.
(24:35):
This goes with everything I'msaying.
It's showing up and focusing onthose big, big rocks.
Takeout and dessert are not theenemy.
They're just part of life.
So let's learn how toincorporate them in because that
is gonna be the long termsuccess plan here.
Strength training, movement, andprotein.
It matters so much more thanstressing over the single meal.
(24:56):
If this resonated with you,please share it with a friend.
Reach out to me, and if you'restuck in that cycle of guilt and
starting over every Monday, Iwanna hear from you.
Send me a dm.
You can message a podcast orsend me a DM on Instagram at
KatFit Strength, and tell mewhat part hit home the most.
If you're ready to.
(25:17):
See that change in your approachto fitness and nutrition?
Check out KatFit Strength, andI'll show you how this can work
for yourself with you and notagainst you.
So thank you for taking time tojust spend a few moments with me
and go out and enjoy yourtakeout and your dessert, and
I'll catch you next week.
(25:38):
Thank you for tuning in toMilesFromHerView, powered by
KatFIt Strength.
If this podcast inspires you,don't keep it for yourself.
Hit follow or subscribe to stayupdated on the new episodes, and
leave us a review to help morewomen and moms discover this
space.
Your feedback fuels this podcastand I'd love to hear what's
(25:59):
working for you or what topicsyou want to dive into Next.
You can connect with me onInstagram at KatFit or share
this episode.
With a friend who is ready toembrace her strength.
Remember, fitness isn't aboutperfection.
It's about showing up foryourself and finding strength in
every step of your journey.
Until next time, keep movingforward one mile at a time.
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