April 18, 2025 • 16 mins
Have you ever felt like a vacation totally derailed your workouts? Like everything was finally clicking… and then spring break or summer hits, and boom, momentum is gone?
You’re not alone. But what if I told you that taking a break doesn’t have to mean starting over?
In this episode of Miles From Her View, I’m sharing the exact mindset and strategies I coach my KatFit Strength clients through so they can take time off without spiraling into the all-or-nothing trap. Whether it’s spring break, a two-week summer trip, or a rough week at home, you’ll learn how to keep progressing, even when life gets lifey.
I’ll discuss real client examples (like Jess and Sarah), explain how I handled my own 12-day national park trip in the middle of 100-mile ultra training, and give you actionable ways to prep for and bounce back from any break.
Because fitness isn’t about perfection, it’s about flexibility.
You’ll learn:
- What to do before a vacation to stay consistent
- How to reframe “time off” as part of your training
- Why movement counts (even when it’s not a “workout”)
- How to pick up where you left off without guilt
Let this episode be your permission slip to take a break and keep going.
Ready to stop starting over and start training smarter?
Let’s talk. Book a call with me to find out how KatFit Strength can help you build strength, consistency, and confidence without the burnout.
☎️ - Schedule a complimentary call to see if KatFit Strength is a good fit for you: https://katfit.moxieapp.com/public/katfit/consultation-call
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https://katfit.kit.com/7564404daa
❓ - 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):
If spring break or summer vacation has ever thrown off
your workouts and made you feellike you had to start over
again, you are not alone.
But what if I told you thatbreaks don't derail progress
when you plan for them the rightway?
Welcome to MilesFromHerView.
The podcast powered by KatFitStrength, where busy women like
you find practical solutions tofuel your fitness journey with
(00:23):
authenticity and resilience.
I'm Kat, your host, a mom of twoactive boys, a business owner,
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
(00:43):
motherhood.
All while building strength andresilience and reconnecting with
you from a place ofself-compassion and worthiness.
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.
(01:03):
I'm Kat, your host as I'mrecording this.
My kids are home on springbreak.
If you were a parent withschool-aged kids or have kids in
a daycare program, find yourselfdealing with breaks.
Oftentimes, you may have to workor you have to work from home,
causing you to interrupt yourwhole routine.
I get it.
I know how it feels.
(01:24):
When you're building thatmomentum.
Your workouts are finallyclicking.
You're finally feeling strongagain, and these breaks.
Hit at the worst time.
The routine changes, theschedule's packed with kids
stuff, and suddenly your workouttime just disappears.
Well, like I mentioned, my kidsare on spring break and summer's
coming up, and there's gonna bea lot of disruption in summer.
Their schedule changes.
(01:45):
They're no longer in school,they're in different programs.
Meanwhile, myself and mypartner, my husband is.
We're scheduling or we'rejuggling our work schedule as
well as our workout schedules.
So this used to stress me out alot and as a former athlete
competing in college, I hatedwhen holidays would crop up or
breaks would crop up.
(02:06):
Which would throw me off myroutine.
Now, when I was in college, itwas a little easier because I
would just go home, do myworkouts at home.
I didn't really like it becauseit wasn't what I was used to.
I didn't have the field houseand the the strength training
room available to me, but I madeit work.
As I got older, I still thrivedin that structure and I used to
(02:28):
panic when little vacations orbreaks hit.
I have learned some things alongthe way.
What now I coach my clientsthrough is taking breaks or
shifting into that lower gear,and it's not the same as giving
up.
What I tell my clients all thetime is we don't need a perfect
plan.
We need a flexible one.
So for example, one of myclients, Sarah, who's a mom of
(02:51):
three, has a demanding job.
She knew spring break was goingto be chaos.
So a few weeks ahead of time, webuilt in a mini maintenance
plant that worked with herschedule for that time to juggle
her demanding job, as well asworking from home with her kids
there.
So we knew that two full body,two short, full body lifts
(03:13):
around 20 minutes and a fewwalks with the kids or getting
out to the park with them waswhat was going to help her.
And that was it.
The thing is.
When clients do this, when weput together a plan, yes,
there's nervousness because itis something they've never done
before.
I tend to get messages likethis.
(03:33):
I didn't feel like I fell offthis time.
I knew what to do.
This is huge.
It's a mindset shift.
This is something we want tobreak.
Is this all or nothing mindsetof when something comes up, the
first thing to go is ourfitness.
Our nutrition because theroutine is interrupted.
(03:54):
I also do this for myself.
Like I mentioned, this issomething that I have inter
integrated into my own workout.
So this past summer I did a hugetrip to the Pacific Northwest
area with my family.
We did six national parks in 12days.
It was an incredible trip.
It was jam packed.
(04:16):
I was also in the height of mytraining for my second a hundred
mile race.
There was no time for me to do aworkout.
I didn't bring bands.
I didn't bring dumbbells.
It definitely did not fly withtumbles.
It was something I decided aheadof time that this week would be
about movement.
And not training.
I hiked.
I moved and I let my bodyrecover.
(04:38):
The thing is, it was okay.
I came back and I didn't justjump back into training.
I knew I would resume trainingwhen I returned from my trip and
I went from there.
I want to give you tangible,actionable items as we move
throughout this podcast so thatyou can take what I'm seeing
here and start to apply itbefore any big plan, trip or
(05:00):
vacation.
That's the big thing here.
So if something is happens outtathe blue, life gets lifey.
You can adapt with that.
But in the sense of planningabout two to four weeks before
any big trip or vacation, zoomout and ask yourself what is
realistic for me during thattime, not just ideal, just real.
(05:23):
And think about what would workfor you.
So with summer, oftentimes myclients, you know, I ask my
clients when they have vacationsplanned so we can plan their
fitness around that.
Maybe the plan is to seekmovement and recovery.
Maybe the plan is to do shortlifts.
(05:44):
And walks some vacations.
My clients are like, I actuallyhave more time and I'm going to
be able to work out.
So we keep the plan the way itis or readjust for what they
have available to them.
Another client, her name's Jess,was in the middle of a strength
phase before her beach vacationand.
She was dreading going onvacation, but excited because
(06:07):
she knew she was making suchgreat progress.
Instead of squeezing in thoseworkouts during her vacation,
she agreed that we were gonnafocus on body weight, mobility
flows, and long walks.
And you know what?
She realized she needed thatrest and came back so excited to
get back into her workouts.
So movement doesn't have to be aworkout to count when you swap
(06:31):
out structured workouts forexploring the outdoors that.
Counts.
I find that we tend to think ifwe're not in a gym or turning on
whatever smart device to trackour movement in our minds, we
discredit it as a form ofmovement that counts towards our
(06:51):
working out.
To kind of reframe that there,it's okay to swap out structured
workouts for movement andexploring outside.
A little takeaway here.
So if you have a vacation comingup, keep moving in.
Whatever way feels good, play,walk, stretch, and let go of the
all or nothing thinking.
So that's huge there.
So we wanna let go of that allor nothing thinking, figure out
(07:13):
what feels good, figure out howyour body would feel good on
that.
Alright, now let's talk aboutthe return because most people
do struggle with, well, if Itake this break.
I'm gonna get back.
I am gonna be tired.
I'm gonna have work to come backto.
I'm gonna have all these thingsthat are gonna be piling up,
meeting it me when I cross thethreshold into my everyday life.
(07:33):
Well, we gotta plan for that.
So one of my favorite mantras Igive to clients is pick up where
you left.
Don't start over so you don'tneed to make up, missed
sessions.
You don't need to punishyourself and you just need to
get back to the plan.
The other thing is clients tendto stress that they might lose
fitness.
Hey, I'm, I'm right there withyou.
So take my summer vacation.
Last year it was 12 days.
(07:56):
That was a long vacation.
That was the first time we evertook that length of vacation
with my kids.
I was nervous I was gonna losefitness.
Well, the thing is with scienceis it takes.
10 to 14 days of full inactivityto notice endurance, loss and
strength does stick around evenlonger.
However, I wanna take a side,John here, this works.
(08:17):
If you have been consistentlyworking out, that does not mean
six days or seven days a week.
But what that means is if youhave been consistently working
out two to three times per weekfor at least three to four
months, minimally, if notlonger.
For the fitness to maintain.
If you and I, I wanna say if youare starting a workout program
(08:37):
and you do have a vacationcoming, do not stress out that
you've undone all your progress.
Okay?
This is just kind of thatextreme situation here is that
you're not going to lose a lotby taking time off or doing
alternative movements or doingbody weight versus weight
resisted.
Workouts.
(08:57):
So yes, in those first fewworkouts back, you might feel a
little sluggish.
You might feel like you have alost fitness by picking up the
same dumbbells or loading thebarbell with the same weight
that you did before.
But that's totally normal.
You've not lost at all.
You are not starting from zero.
It is just, I'm gonna say,shaking off that.
(09:20):
Vacation vibe and getting backinto that routine.
So when I came back for myselffrom the trip, everything felt a
little off.
That first run, that first liftjust felt sluggish.
I needed to remind myself this,that my body was just getting
back into that routine and thislittle dip is just part of the
(09:41):
process.
It's really not a red flag.
It's not a sign that you've lostthings.
So here's a tangible action foryou to take away.
If you are on a trip right nowand you're listening to this and
you're like, oh, I didn't planfor this break, schedule your
workout for your first weekback.
If you have a trip coming back,schedule.
(10:04):
Your first week before your tripstarts, set the expectation.
Even with that note, let's sayit's a Monday or Tuesday,
whatever day you get back, andthat you have that workout
scheduled, put a note toyourself that this workout could
feel a little meh, may not feelthe best, does not mean you've
lost strength.
It just means you're adjusting.
So you can just add that littlenote like, Hey, first workout
(10:26):
back.
It's all good.
If it feels a little meh.
In the days of my.
College coaching era.
There were seasons that Iprogrammed for the athletes, so
I would take the entire year andeach season with their training
period would be a differentfocus to get them to be able to
(10:46):
perform well at indoor NCAAchampionships and outdoor NCAA
championships with everydaytraining.
That you may be engaging in.
You may not think aboutdifferent seasons.
However, your seasons are notgoing to be as cookie cutter as
they were when I was a collegetrack and field coach.
If you look at the entire year,and especially if you have
(11:08):
children in grade school, thereis the predictable summer when
they're out and maybe doingcamps or maybe you're doing some
vacationing in.
Then around in that 10 weekperiod during the school year,
there is.
There tends to be a break,whether in fall or sometimes
some school districts do alonger break around Thanksgiving
and then a winter break, ortypically around the winter
(11:31):
holidays through New Year, andthen a spring break.
So these breaks tend to beplanned if you look at your
schedule and say, okay, wellsummer, I wanna.
Downshift my workouts.
That would be a maintenanceperiod.
That would be something wherewe're maintaining the fitness
that we have worked on gettingor gaining September through
(11:56):
May, September through June,August through June, whatever
your school year looks like foryour children.
Just taking that as a, as anidea, and then.
Looking at that as maybe whenthe kids get back to school, you
can have a little bit more of apush phase where you're really
focused on building up thatstrength.
Again, I wanna be crystal clearhere.
This is not a making up for losttime because we were on summer
(12:20):
vacation, we scaled back.
It's a, okay, we're looking atbuilding.
More muscles mass.
Here we're looking at buildingmore cardio output here because
we have more of a routine andyou can schedule that time for
yourself.
There are also gonna be periodsof recovery.
I tend to, in my own schedule,look at my winter holiday season
(12:42):
as a time for recovery.
That does not mean I am notworking out.
What that looks like is myworkouts are very scaled back
for me.
I do train for ultra marathons.
And my racing season tends to bemore from, you know, April to
September.
October does not mean I'm racingevery weekend.
I might have two or three bigraces, big efforts that I do
(13:07):
throughout that time.
And then in that six week periodfrom November to, I'm gonna say
January one, is really scaledback.
I am focused on recoverylifting.
I'm focused on recovery, cardio,workouts, cardio, running, where
my program is downshift.
(13:28):
It's a little bit different thana maintenance period, but they
all matter and this is whyhaving a plan.
That is well written out canhelp you or help honor the
seasons of the life that you'rein.
Again, there's no badge fordoing this perfectly year round.
I'd rather see someone train twoto three times per week most of
(13:50):
the year than being burnt out offorcing themselves to train for
five to six days.
For three to four weeks, seekingthat perfection, right?
So the thing is like we wantthat long-term consistency.
Even with lower weeklyfrequency, this leads to better
results than these short burstsof over training.
That is what I want you toreally, really take away with
(14:12):
this.
If we can scale back or findthat lower weekly frequency to
help you maintain that progressis gonna be huge than doing
these short bursts of overtraining.
It's a short one this week, alot packed in.
I hope you have some goodtakeaways and if you're heading
out on to spring break or.
(14:32):
Thinking about summer vacationor maybe life is just chaotic in
the season that you're in, Iwant you to hear this.
You can be flexible andconsistent.
You can rest and still progress.
You are definitely not behindand you don't need to earn your
vacation.
Your strength doesn't go awayjust because your schedule
changes.
(14:52):
You know how to return, you knowhow to move your body, and when
you treat your training like along-term relationship instead
of a to-do list, that's wheneverything shifts.
All right.
This episode was brought to youby KatFit strength training that
fits into your life.
Not the other way around.
Whether you're in the middle ofperimenopause, newly postpartum,
or juggling kids sports everynight of the week.
(15:13):
My programs are designed withthe flexibility, strength, and
real life support mind.
Had to ww.cat.fit to learn moreabout training with me online or
in my in-person studio inMalvern, pa.
If this episode hit home foryou, let's talk.
I work with women who are donewith the all or nothing approach
(15:33):
and are ready to build strengthand energy that actually
supports their life.
You can schedule a freeconnection call with me using
the link in the show notes andI'd love to meet you.
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
(15:55):
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You can connect with me onInstagram at MilesFromHerView
Strength or share this episodewith a friend who is ready to
embrace her strength.
Remember, fitness isn't aboutperfection.
(16:18):
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.
If spring break or summer vacation has ever thrown off
your workouts and made you feellike you had to start over
again, you are not alone.
But what if I told you thatbreaks don't derail progress
when you plan for them the rightway?
Welcome to MilesFromHerView.
The podcast powered by KatFitStrength, where busy women like
you find practical solutions tofuel your fitness journey with
(00:23):
authenticity and resilience.
I'm Kat, your host, a mom of twoactive boys, a business owner,
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
(00:43):
motherhood.
All while building strength andresilience and reconnecting with
you from a place ofself-compassion and worthiness.
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.
(01:03):
I'm Kat, your host as I'mrecording this.
My kids are home on springbreak.
If you were a parent withschool-aged kids or have kids in
a daycare program, find yourselfdealing with breaks.
Oftentimes, you may have to workor you have to work from home,
causing you to interrupt yourwhole routine.
I get it.
I know how it feels.
(01:24):
When you're building thatmomentum.
Your workouts are finallyclicking.
You're finally feeling strongagain, and these breaks.
Hit at the worst time.
The routine changes, theschedule's packed with kids
stuff, and suddenly your workouttime just disappears.
Well, like I mentioned, my kidsare on spring break and summer's
coming up, and there's gonna bea lot of disruption in summer.
Their schedule changes.
(01:45):
They're no longer in school,they're in different programs.
Meanwhile, myself and mypartner, my husband is.
We're scheduling or we'rejuggling our work schedule as
well as our workout schedules.
So this used to stress me out alot and as a former athlete
competing in college, I hatedwhen holidays would crop up or
breaks would crop up.
(02:06):
Which would throw me off myroutine.
Now, when I was in college, itwas a little easier because I
would just go home, do myworkouts at home.
I didn't really like it becauseit wasn't what I was used to.
I didn't have the field houseand the the strength training
room available to me, but I madeit work.
As I got older, I still thrivedin that structure and I used to
(02:28):
panic when little vacations orbreaks hit.
I have learned some things alongthe way.
What now I coach my clientsthrough is taking breaks or
shifting into that lower gear,and it's not the same as giving
up.
What I tell my clients all thetime is we don't need a perfect
plan.
We need a flexible one.
So for example, one of myclients, Sarah, who's a mom of
(02:51):
three, has a demanding job.
She knew spring break was goingto be chaos.
So a few weeks ahead of time, webuilt in a mini maintenance
plant that worked with herschedule for that time to juggle
her demanding job, as well asworking from home with her kids
there.
So we knew that two full body,two short, full body lifts
(03:13):
around 20 minutes and a fewwalks with the kids or getting
out to the park with them waswhat was going to help her.
And that was it.
The thing is.
When clients do this, when weput together a plan, yes,
there's nervousness because itis something they've never done
before.
I tend to get messages likethis.
(03:33):
I didn't feel like I fell offthis time.
I knew what to do.
This is huge.
It's a mindset shift.
This is something we want tobreak.
Is this all or nothing mindsetof when something comes up, the
first thing to go is ourfitness.
Our nutrition because theroutine is interrupted.
(03:54):
I also do this for myself.
Like I mentioned, this issomething that I have inter
integrated into my own workout.
So this past summer I did a hugetrip to the Pacific Northwest
area with my family.
We did six national parks in 12days.
It was an incredible trip.
It was jam packed.
(04:16):
I was also in the height of mytraining for my second a hundred
mile race.
There was no time for me to do aworkout.
I didn't bring bands.
I didn't bring dumbbells.
It definitely did not fly withtumbles.
It was something I decided aheadof time that this week would be
about movement.
And not training.
I hiked.
I moved and I let my bodyrecover.
(04:38):
The thing is, it was okay.
I came back and I didn't justjump back into training.
I knew I would resume trainingwhen I returned from my trip and
I went from there.
I want to give you tangible,actionable items as we move
throughout this podcast so thatyou can take what I'm seeing
here and start to apply itbefore any big plan, trip or
(05:00):
vacation.
That's the big thing here.
So if something is happens outtathe blue, life gets lifey.
You can adapt with that.
But in the sense of planningabout two to four weeks before
any big trip or vacation, zoomout and ask yourself what is
realistic for me during thattime, not just ideal, just real.
(05:23):
And think about what would workfor you.
So with summer, oftentimes myclients, you know, I ask my
clients when they have vacationsplanned so we can plan their
fitness around that.
Maybe the plan is to seekmovement and recovery.
Maybe the plan is to do shortlifts.
(05:44):
And walks some vacations.
My clients are like, I actuallyhave more time and I'm going to
be able to work out.
So we keep the plan the way itis or readjust for what they
have available to them.
Another client, her name's Jess,was in the middle of a strength
phase before her beach vacationand.
She was dreading going onvacation, but excited because
(06:07):
she knew she was making suchgreat progress.
Instead of squeezing in thoseworkouts during her vacation,
she agreed that we were gonnafocus on body weight, mobility
flows, and long walks.
And you know what?
She realized she needed thatrest and came back so excited to
get back into her workouts.
So movement doesn't have to be aworkout to count when you swap
(06:31):
out structured workouts forexploring the outdoors that.
Counts.
I find that we tend to think ifwe're not in a gym or turning on
whatever smart device to trackour movement in our minds, we
discredit it as a form ofmovement that counts towards our
(06:51):
working out.
To kind of reframe that there,it's okay to swap out structured
workouts for movement andexploring outside.
A little takeaway here.
So if you have a vacation comingup, keep moving in.
Whatever way feels good, play,walk, stretch, and let go of the
all or nothing thinking.
So that's huge there.
So we wanna let go of that allor nothing thinking, figure out
(07:13):
what feels good, figure out howyour body would feel good on
that.
Alright, now let's talk aboutthe return because most people
do struggle with, well, if Itake this break.
I'm gonna get back.
I am gonna be tired.
I'm gonna have work to come backto.
I'm gonna have all these thingsthat are gonna be piling up,
meeting it me when I cross thethreshold into my everyday life.
(07:33):
Well, we gotta plan for that.
So one of my favorite mantras Igive to clients is pick up where
you left.
Don't start over so you don'tneed to make up, missed
sessions.
You don't need to punishyourself and you just need to
get back to the plan.
The other thing is clients tendto stress that they might lose
fitness.
Hey, I'm, I'm right there withyou.
So take my summer vacation.
Last year it was 12 days.
(07:56):
That was a long vacation.
That was the first time we evertook that length of vacation
with my kids.
I was nervous I was gonna losefitness.
Well, the thing is with scienceis it takes.
10 to 14 days of full inactivityto notice endurance, loss and
strength does stick around evenlonger.
However, I wanna take a side,John here, this works.
(08:17):
If you have been consistentlyworking out, that does not mean
six days or seven days a week.
But what that means is if youhave been consistently working
out two to three times per weekfor at least three to four
months, minimally, if notlonger.
For the fitness to maintain.
If you and I, I wanna say if youare starting a workout program
(08:37):
and you do have a vacationcoming, do not stress out that
you've undone all your progress.
Okay?
This is just kind of thatextreme situation here is that
you're not going to lose a lotby taking time off or doing
alternative movements or doingbody weight versus weight
resisted.
Workouts.
(08:57):
So yes, in those first fewworkouts back, you might feel a
little sluggish.
You might feel like you have alost fitness by picking up the
same dumbbells or loading thebarbell with the same weight
that you did before.
But that's totally normal.
You've not lost at all.
You are not starting from zero.
It is just, I'm gonna say,shaking off that.
(09:20):
Vacation vibe and getting backinto that routine.
So when I came back for myselffrom the trip, everything felt a
little off.
That first run, that first liftjust felt sluggish.
I needed to remind myself this,that my body was just getting
back into that routine and thislittle dip is just part of the
(09:41):
process.
It's really not a red flag.
It's not a sign that you've lostthings.
So here's a tangible action foryou to take away.
If you are on a trip right nowand you're listening to this and
you're like, oh, I didn't planfor this break, schedule your
workout for your first weekback.
If you have a trip coming back,schedule.
(10:04):
Your first week before your tripstarts, set the expectation.
Even with that note, let's sayit's a Monday or Tuesday,
whatever day you get back, andthat you have that workout
scheduled, put a note toyourself that this workout could
feel a little meh, may not feelthe best, does not mean you've
lost strength.
It just means you're adjusting.
So you can just add that littlenote like, Hey, first workout
(10:26):
back.
It's all good.
If it feels a little meh.
In the days of my.
College coaching era.
There were seasons that Iprogrammed for the athletes, so
I would take the entire year andeach season with their training
period would be a differentfocus to get them to be able to
(10:46):
perform well at indoor NCAAchampionships and outdoor NCAA
championships with everydaytraining.
That you may be engaging in.
You may not think aboutdifferent seasons.
However, your seasons are notgoing to be as cookie cutter as
they were when I was a collegetrack and field coach.
If you look at the entire year,and especially if you have
(11:08):
children in grade school, thereis the predictable summer when
they're out and maybe doingcamps or maybe you're doing some
vacationing in.
Then around in that 10 weekperiod during the school year,
there is.
There tends to be a break,whether in fall or sometimes
some school districts do alonger break around Thanksgiving
and then a winter break, ortypically around the winter
(11:31):
holidays through New Year, andthen a spring break.
So these breaks tend to beplanned if you look at your
schedule and say, okay, wellsummer, I wanna.
Downshift my workouts.
That would be a maintenanceperiod.
That would be something wherewe're maintaining the fitness
that we have worked on gettingor gaining September through
(11:56):
May, September through June,August through June, whatever
your school year looks like foryour children.
Just taking that as a, as anidea, and then.
Looking at that as maybe whenthe kids get back to school, you
can have a little bit more of apush phase where you're really
focused on building up thatstrength.
Again, I wanna be crystal clearhere.
This is not a making up for losttime because we were on summer
(12:20):
vacation, we scaled back.
It's a, okay, we're looking atbuilding.
More muscles mass.
Here we're looking at buildingmore cardio output here because
we have more of a routine andyou can schedule that time for
yourself.
There are also gonna be periodsof recovery.
I tend to, in my own schedule,look at my winter holiday season
(12:42):
as a time for recovery.
That does not mean I am notworking out.
What that looks like is myworkouts are very scaled back
for me.
I do train for ultra marathons.
And my racing season tends to bemore from, you know, April to
September.
October does not mean I'm racingevery weekend.
I might have two or three bigraces, big efforts that I do
(13:07):
throughout that time.
And then in that six week periodfrom November to, I'm gonna say
January one, is really scaledback.
I am focused on recoverylifting.
I'm focused on recovery, cardio,workouts, cardio, running, where
my program is downshift.
(13:28):
It's a little bit different thana maintenance period, but they
all matter and this is whyhaving a plan.
That is well written out canhelp you or help honor the
seasons of the life that you'rein.
Again, there's no badge fordoing this perfectly year round.
I'd rather see someone train twoto three times per week most of
(13:50):
the year than being burnt out offorcing themselves to train for
five to six days.
For three to four weeks, seekingthat perfection, right?
So the thing is like we wantthat long-term consistency.
Even with lower weeklyfrequency, this leads to better
results than these short burstsof over training.
That is what I want you toreally, really take away with
(14:12):
this.
If we can scale back or findthat lower weekly frequency to
help you maintain that progressis gonna be huge than doing
these short bursts of overtraining.
It's a short one this week, alot packed in.
I hope you have some goodtakeaways and if you're heading
out on to spring break or.
(14:32):
Thinking about summer vacationor maybe life is just chaotic in
the season that you're in, Iwant you to hear this.
You can be flexible andconsistent.
You can rest and still progress.
You are definitely not behindand you don't need to earn your
vacation.
Your strength doesn't go awayjust because your schedule
changes.
(14:52):
You know how to return, you knowhow to move your body, and when
you treat your training like along-term relationship instead
of a to-do list, that's wheneverything shifts.
All right.
This episode was brought to youby KatFit strength training that
fits into your life.
Not the other way around.
Whether you're in the middle ofperimenopause, newly postpartum,
or juggling kids sports everynight of the week.
(15:13):
My programs are designed withthe flexibility, strength, and
real life support mind.
Had to ww.cat.fit to learn moreabout training with me online or
in my in-person studio inMalvern, pa.
If this episode hit home foryou, let's talk.
I work with women who are donewith the all or nothing approach
(15:33):
and are ready to build strengthand energy that actually
supports their life.
You can schedule a freeconnection call with me using
the link in the show notes andI'd love to meet you.
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
(15:55):
leave us a review to help morewomen and moms discover this
space.
Your feedback fuels this podcastand I'd love to hear what's
working for you or what topicsyou want to dive into Next.
You can connect with me onInstagram at MilesFromHerView
Strength or share this episodewith a friend who is ready to
embrace her strength.
Remember, fitness isn't aboutperfection.
(16:18):
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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