May 23, 2025 • 19 mins
You’ve been moving. Barre classes? Check. Yoga flow? Love it. Running? When time allows, you’re lacing up and logging miles. But if you’re still feeling stuck, achy, or like your body just isn’t changing this episode is your missing piece.
We’re talking about where strength training actually fits in your weekly routine, without replacing the workouts you love. Whether you're a barre devotee, a dedicated yogi, or a busy runner chasing that post-workout high, adding progressive strength doesn’t mean giving anything up. It means finally training in a way that supports your full, active life.
I’m also sharing real stories of women who thought they had to choose… until they started layering in strength the smart way and saw everything shift.
In this episode, we cover:
- Why your favorite workouts still matter but might not be enough on their own
- The signs your body is asking for more support
- How progressive strength fills the gap (without burning you out)
- Real-life case studies from women who blended strength with yoga, running, and more
- The mindset shift that helps you train smarter without overhauling your life
This episode is for you if...
- You love movement but still don’t feel “strong”
- You’ve been told to “just lift weights” but don’t know where to start
- You want a balanced, sustainable way to feel powerful in your body again
👟 Want a smart strength plan that fits your life without ditching the workouts you love?
Check out the KatFit Strength Programs
Book a Call to start to build your strength plan!
🖤 Let’s Stay Connected:
If this episode hit home, send it to a friend who’s juggling all the workouts but still feels stuck.
Rate & review the show, or message me what resonated most—I love hearing from you.
☎️ - 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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Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kat (00:07):
You don't need to quit your favorite workouts.
You just need to train smarter.
Whether you love runningPilates, yoga, or hopping into
your favorite fitness class, itdoesn't have to be either or,
but if you, if you're notprogressively strength training.
You're leaving results on thetable.
This episode is about showinghow strength training isn't here
(00:30):
to compete with your currentmovement.
It is here to support elevate itand make it sustainable so you
can keep doing the things youlove without burning out or
breaking down, or wondering whyyour body feels like it's
working harder and changingless.
(00:53):
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,
and an ultra marathon runner anda strength trainer in her
forties with nearly two decadesof experience.
(01:13):
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.
Whether you're lacing up yourrunning shoes to go out for a
run, driving your kids topractice or squeezing in a
(01:35):
moment for yourself, I'm righthere in the trenches with you.
Let's dive in.
Welcome back.
I'm Kat, I'm your host.
What you can't see.
It is a rainy day behind me.
You can see out my office windowbehind me and it's been raining.
We honestly, we need the rain,so it is the Friday before
Memorial Day weekend.
(01:56):
Which is the unofficial start ofsummer.
I, it's always bittersweet whenschool comes so close, my kids
are in grade school, so theyhave a couple more weeks left of
school, so I'm excited to havehome over the summer.
Little.
Nerve wracking because thatmeans the routine switches up.
But it's all good.
(02:17):
We will get through it.
But hopefully your may has beengoing well and you're, you're
hanging in there with all theextra events of the school year.
So before we dive in today'sepisode on progressive overload
and what actually buildsstrength, I wanna zoom out and
get to the why, because let's behonest, most of us are not
(02:40):
chasing six pack abs.
We're chasing resilience, we'rechasing energy.
We want to feel capable, notconsistently recovering or run
down with our fitness.
We're talking about building abody and mind that carries you
through real life, pregnancy,postpartum, perimenopause, busy
(03:02):
mom schedules, and all the curveballs in between.
And honestly, when done right,your fitness will become that
anchor.
Not just another thing on yourto-do list.
It gives you the energy to keepup with your kids, powerful in
your skin, and not live in fearof injury burnout, or feeling
(03:23):
like you're falling apart inyour forties and beyond.
And I get it.
I honestly, I truly get this,that the fitness industry is
loud.
You've got all the researchreels, the fitness influencers,
the with the hot takes andenough contra contradictory info
to make your head spin.
Trust me, it makes my head spinand I am in the business.
(03:46):
One post says hit is the secretto fat loss.
Another says it's walking with aweighted vest and another swears
it's heavy lifting or nothing.
Honestly, you're left wondering,am I doing the right thing?
Is it too late for me?
Why am I doing all the thingsand not seeing results?
That is when I hear a lot.
(04:07):
Let me clear it up for you.
No, it's not too late.
No, your body is not broken.
And no, you don't need to doeverything.
You need a clear, progressiveplan that works with your life
and not against it.
So today we're cutting throughall the noise and we'll break
down what strength trainingactually does for your body and
(04:30):
how it plays with othermodalities like yoga.
And group fitness and why itshould be your foundation,
especially in hormonal seasonsof life, like pregnancy,
postpartum, and PerMonmenopause.
So let's dive in.
There's a lot of ways to moveand they're not all doing the
same thing.
(04:50):
That matters a lot.
So we're gonna break it down.
I am only picking a handful of,of.
Styles of working out does notmean that I am picking on any of
these for any reason.
I just can't go over all theformats.
We'd be here forever.
So first one, yoga and Pilates.
These are amazing for mobility,breath and nervous system
(05:12):
regulation.
You're gonna feel more tuned inwith your body, but without
progressive overload, they won'tbuild or maintain that lean
muscle mass.
They're great tools.
It's just not strength training.
Group fitness, think orangetheory, body pump, any of those
group fitness classes, they'refun, they're motivating and it
(05:33):
helps you stay consistent.
But most classes are high rep,low load and randomized, and
what this means is you'reworking hard but not always in
an efficient, smart way.
Without structure progression,you're going to hit a plateau
hit.
It is amazing for cardio that.
Cardio health endurance, insulinsensitivity, and it is effective
(05:57):
in doses, but it doesn't buildmuscle like strength training
does.
So think of hi as your hotsauce, a great add in, but it
shouldn't be the main dish.
Running.
You know, I'm a runner.
I love to run, and I get thejoy, the freedom, the mental
clarity it brings.
But again, without strengthtraining, running alone won't
(06:19):
protect your muscle or yourjoints long term, especially in
midlife.
You need both weighted vestwalking.
It's a cool tool and it istrending so hard right now.
You probably can't escape it inyour reels.
It is good for bone loading andincreased work output.
But it is still walking and itshould not be confused with
(06:41):
lifting.
It is a supplemental aspect oftraining, not a foundational, so
the bottom line is.
Each of these have its ownplace, but if you wanna change
your body, support yourhormones, and build real
strength and age like a badass,you need progressive strength
training.
All right, so why?
(07:01):
Why about progressive strengthtraining?
If you are a friend of thepodcast and you have listened to
a lot of episodes, I do talk alot about this, and this is not
to say any of theaforementioned.
Ways to work out are bad.
I fully support them and myclients as we'll get into later
do incorporate these modalitiesinto their training plans, and I
(07:23):
want them to.
However, progressive strengthtraining is that backbone to the
plan.
Strength training isn't justpicking up weights.
It's a signal for your body toadapt.
Progressive overload means we'regradually increasing the stress
placed on your muscles by uppingweights, reps volume, or
(07:44):
intensity.
So that's how your body knows tobuild strength and increase that
lean mass and boost thatmetabolic function.
So if you're in your thirtiesand forties, you need that
signal.
When you enter 30, muscle justnaturally starts to decline
around age 30, and this iscalled sarcopenia.
(08:07):
We don't want to lose ourmuscle, and this is accelerated
when we start perimenopause.
We want to maintain our currentand build on our muscle mass.
And if we don't have the plan tobuild or maintain, what is gonna
happen is your metabolism isgoing to slow down.
(08:30):
You're going to be more you'regonna have less insulin
sensitivity, increase jointinstability and higher injury of
risk and lower energy andendurance.
But see, the thing is strengthtraining is preventative care.
It's your long game.
It literally reverses the agingcurve.
(08:51):
It's not gonna stop it, butit'll slow it down.
And research shows resistancetraining improves bone density,
muscle mass, hormonal health,mental wellbeing, I wanna be
very clear here, you are notbroken and you are definitely
not too late.
You're just ready for a betterplan.
(09:12):
And this isn't about punishment,it's about power.
It's not about shrinking yourbody, but owning your strength
and progressive strengthtraining is how you age with
muscle confidence and, andoptions.
It's the real flex.
With that, we need to shift ourmindset.
When I say strength train, I'mnot talking about a five day bro
(09:33):
split or isolating one musclegroup at a time.
I'm talking about training likean athlete for life with
purpose, structure and phases.
I, in my past career was acollege track and field coach.
The way I set up the athletestrading plan was understanding
who they were, their body type,their biological age, in their
(09:55):
age, in the sport.
I put together a plan that wouldset them up for success,
understanding these identifiers,because the plan has to meet.
Them where they're at to elevatethem to ensure their success.
Athletes train with purpose,structure and phases.
(10:15):
In a chaotic life, we can stilltrain with purpose, structure
and phases in order to buildstrength.
Yes, it will look different thanwhat it looked like when I
trained college athletes becausein college athletics I had a
beautiful container that I had alot more in my control.
I was able to build a muchprettier, more controlled plan.
(10:40):
But with my clients, there isstill a training plan with
purpose, structure and phases.
So athletes are not trainingfor.
Aesthetics.
They're training for theoutcomes of function, power,
resilience, and longevity.
And this is exactly.
How I coach my women inside myprograms.
(11:02):
I think about movement patterns,not muscle confusion.
Squats, hinges, hinges are likedead lifts, pushes and pulls,
carries rotational work andlayered on mobility, energy
system training, and yes, builtin rest because rest is where
the adaptations occur andthere's a difference.
(11:23):
It's all periodized, meaning wedon't just throw workouts at you
and hope.
They do something, I move themthrough blocks.
They start with building afoundation and it looks
different for each personbecause I want to know how long
they've been working out, whatis their experience with lifting
and any sort of fitness andunderstanding are they pregnant?
(11:49):
Postpartum, are theyexperiencing perimenopause
symptoms and build that intotheir program?
So they start with thatfoundation, and the foundation
can look a little bit different.
It can look like they'restarting with body weight
workouts, banded workouts, a mixof banded and dumbbell or a
barbell workouts.
It can be a mix of body weightand barbell dumbbell kettlebell.
(12:14):
So I establish their foundation.
So that their body builds thatcapacity to handle the workouts.
Then we focus on strength topower, and from there.
It's intentional, it builds onitself.
Now I'm gonna give you some realcase studies.
(12:34):
The names have all been changedSarah, she came to me.
She was training for halfmarathons.
She ran four to five days aweek, but struggled with chronic
hamstring tightness and just wasfeeling weaker in every training
cycle.
So what we looked at wasanchoring her running with two
full body strength trainingsessions per week and focusing
(12:54):
on hip stability and corecontrol, and building single leg
strength within 12 weeks.
Her mileage felt easier.
She was able to build on hermileage.
Her long runs were moreefficient and her back pain
disappeared.
So nowhere in there was fiveworkouts of strength training
(13:15):
her two full bodies to be infull transparency with 30 to 40
minutes.
It was a plan that set her upfor success.
Around her running, but also inher everyday life.
When I say her long runs weremore efficient, when she
finished her long runs, she hadmore energy.
She wasn't exhausted, and shecould go home and still have
(13:39):
energy throughout the day.
Emily Love daily yoga practice.
But was frustrated that her bodywasn't changing the way she
expected.
She felt connected.
But she just didn't feel strong.
I'm a big proponent of yoga.
I think it's just amazing and wekept it there for mobility and
(14:00):
mindfulness.
But I added two days of strengthtraining.
Within months, she could holdher poses deeper, she felt
stronger, and finally saw muscledefinition, and it truly
reflected how hard she wasworking.
Most of these examples, what I'mshowing is where their starting
point is.
A lot of my clients start withtwo strength training days and
(14:22):
increase to three again.
Most of my clients have thecapacity for two strength
training days.
I do like to sneak in that thirdone, but again, we're working
with the flexibility of lifenow, Julie, she came to me.
She thrived on community andaccountability.
She loved going to Orangetheoryfive days a week, but she was
(14:46):
plateauing and constantly soreto the point where outside life
beyond her workouts, she feltexhausted and was sore and just.
Couldn't understand why shewasn't seeing more change.
So I scaled back her frequency.
I built her strength plan withstructured progression and added
(15:06):
a true recovery day.
Now, she still goes to classestwo times a week because she
likes that energy, but herprimary training driver is
strength and.
Energy as well as her aesthetichave changed too.
So even though progressivestrength training isn't.
Aesthetic driven and traininglike an athlete isn't aesthetic
(15:29):
driven.
You will still see aestheticchanges.
It's when we sit here and targetand hyper-focused, aesthetic
changes, we miss core componentsto set our body up for success.
Amanda, who's 44, was dealingwith a lot of joint pain and
unpredictable energy, and thedreaded perimenopause,
(15:52):
midsection weight gain.
She was an avid tennis playerand she just.
She just didn't feel that driveon the court anymore, and she
didn't wanna give up herSaturday doubles or her daily
walks, so we had to create aplan that respected those while
addressing the joint pain,hormonal shifts, and potential
(16:14):
muscle loss in two months.
Her knees stopped aching.
Her core and lower back feltmore stable, and she finally
started seeing results withouteating less or pushing harder.
See, that's the thing is when wethink we.
Need to see a change.
When we plateau, oftentimeswe're taught well, we need to
(16:37):
cut our calories, we need topush harder in the gym, cut our
calories so that we keep seeingthe changes when.
Most times it's the opposite.
We need to have a better alignedplan to set us up for success,
that there is a backbone forsome of these clients.
(16:58):
It was incorporating more rest.
It was, and all of these clientsputting in that backbone,
cohesive plan of strengthtraining so that they would
excel in the other movementsthat brought them joy as well as
in life.
So the biggest takeaways here isyou don't need to quit what you
(17:19):
love.
You need to train smarter.
Strength training isn't here toreplace your favorite workouts.
Honestly, it is here to elevatethem.
This isn't an all or nothing.
It's about layering yourmovement in a way that makes you
feel strong, supported, and in asteady body.
If you felt confused, stuck, orfeel like you're falling behind,
(17:41):
you're not.
You're one solid strength blockaway from feeling grounded
again.
So take a breath, pick up aweight, and move with intention
and remind yourself you are notstarting over, you're building
forward.
If this hit home, don't stop atinspiration.
(18:01):
Send this to a friend who needsto hear this.
Reach out.
Better yet, click the link inthe show notes and let's hop on
a call and build a strength plantogether.
You've waited long enough tofeel powerful again, so let's go
book the call.
I'll catch you next time.
(18:21):
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KatFit Strength.
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Hit follow or subscribe to stayupdated on the new episodes, and
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space.
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(18:43):
working for you or what topicsyou want to dive into Next.
You can connect with me onInstagram at KatFit Strength, 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 don't need to quit your favorite workouts.
You just need to train smarter.
Whether you love runningPilates, yoga, or hopping into
your favorite fitness class, itdoesn't have to be either or,
but if you, if you're notprogressively strength training.
You're leaving results on thetable.
This episode is about showinghow strength training isn't here
(00:30):
to compete with your currentmovement.
It is here to support elevate itand make it sustainable so you
can keep doing the things youlove without burning out or
breaking down, or wondering whyyour body feels like it's
working harder and changingless.
(00:53):
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,
and an ultra marathon runner anda strength trainer in her
forties with nearly two decadesof experience.
(01:13):
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.
Whether you're lacing up yourrunning shoes to go out for a
run, driving your kids topractice or squeezing in a
(01:35):
moment for yourself, I'm righthere in the trenches with you.
Let's dive in.
Welcome back.
I'm Kat, I'm your host.
What you can't see.
It is a rainy day behind me.
You can see out my office windowbehind me and it's been raining.
We honestly, we need the rain,so it is the Friday before
Memorial Day weekend.
(01:56):
Which is the unofficial start ofsummer.
I, it's always bittersweet whenschool comes so close, my kids
are in grade school, so theyhave a couple more weeks left of
school, so I'm excited to havehome over the summer.
Little.
Nerve wracking because thatmeans the routine switches up.
But it's all good.
(02:17):
We will get through it.
But hopefully your may has beengoing well and you're, you're
hanging in there with all theextra events of the school year.
So before we dive in today'sepisode on progressive overload
and what actually buildsstrength, I wanna zoom out and
get to the why, because let's behonest, most of us are not
(02:40):
chasing six pack abs.
We're chasing resilience, we'rechasing energy.
We want to feel capable, notconsistently recovering or run
down with our fitness.
We're talking about building abody and mind that carries you
through real life, pregnancy,postpartum, perimenopause, busy
(03:02):
mom schedules, and all the curveballs in between.
And honestly, when done right,your fitness will become that
anchor.
Not just another thing on yourto-do list.
It gives you the energy to keepup with your kids, powerful in
your skin, and not live in fearof injury burnout, or feeling
(03:23):
like you're falling apart inyour forties and beyond.
And I get it.
I honestly, I truly get this,that the fitness industry is
loud.
You've got all the researchreels, the fitness influencers,
the with the hot takes andenough contra contradictory info
to make your head spin.
Trust me, it makes my head spinand I am in the business.
(03:46):
One post says hit is the secretto fat loss.
Another says it's walking with aweighted vest and another swears
it's heavy lifting or nothing.
Honestly, you're left wondering,am I doing the right thing?
Is it too late for me?
Why am I doing all the thingsand not seeing results?
That is when I hear a lot.
(04:07):
Let me clear it up for you.
No, it's not too late.
No, your body is not broken.
And no, you don't need to doeverything.
You need a clear, progressiveplan that works with your life
and not against it.
So today we're cutting throughall the noise and we'll break
down what strength trainingactually does for your body and
(04:30):
how it plays with othermodalities like yoga.
And group fitness and why itshould be your foundation,
especially in hormonal seasonsof life, like pregnancy,
postpartum, and PerMonmenopause.
So let's dive in.
There's a lot of ways to moveand they're not all doing the
same thing.
(04:50):
That matters a lot.
So we're gonna break it down.
I am only picking a handful of,of.
Styles of working out does notmean that I am picking on any of
these for any reason.
I just can't go over all theformats.
We'd be here forever.
So first one, yoga and Pilates.
These are amazing for mobility,breath and nervous system
(05:12):
regulation.
You're gonna feel more tuned inwith your body, but without
progressive overload, they won'tbuild or maintain that lean
muscle mass.
They're great tools.
It's just not strength training.
Group fitness, think orangetheory, body pump, any of those
group fitness classes, they'refun, they're motivating and it
(05:33):
helps you stay consistent.
But most classes are high rep,low load and randomized, and
what this means is you'reworking hard but not always in
an efficient, smart way.
Without structure progression,you're going to hit a plateau
hit.
It is amazing for cardio that.
Cardio health endurance, insulinsensitivity, and it is effective
(05:57):
in doses, but it doesn't buildmuscle like strength training
does.
So think of hi as your hotsauce, a great add in, but it
shouldn't be the main dish.
Running.
You know, I'm a runner.
I love to run, and I get thejoy, the freedom, the mental
clarity it brings.
But again, without strengthtraining, running alone won't
(06:19):
protect your muscle or yourjoints long term, especially in
midlife.
You need both weighted vestwalking.
It's a cool tool and it istrending so hard right now.
You probably can't escape it inyour reels.
It is good for bone loading andincreased work output.
But it is still walking and itshould not be confused with
(06:41):
lifting.
It is a supplemental aspect oftraining, not a foundational, so
the bottom line is.
Each of these have its ownplace, but if you wanna change
your body, support yourhormones, and build real
strength and age like a badass,you need progressive strength
training.
All right, so why?
(07:01):
Why about progressive strengthtraining?
If you are a friend of thepodcast and you have listened to
a lot of episodes, I do talk alot about this, and this is not
to say any of theaforementioned.
Ways to work out are bad.
I fully support them and myclients as we'll get into later
do incorporate these modalitiesinto their training plans, and I
(07:23):
want them to.
However, progressive strengthtraining is that backbone to the
plan.
Strength training isn't justpicking up weights.
It's a signal for your body toadapt.
Progressive overload means we'regradually increasing the stress
placed on your muscles by uppingweights, reps volume, or
(07:44):
intensity.
So that's how your body knows tobuild strength and increase that
lean mass and boost thatmetabolic function.
So if you're in your thirtiesand forties, you need that
signal.
When you enter 30, muscle justnaturally starts to decline
around age 30, and this iscalled sarcopenia.
(08:07):
We don't want to lose ourmuscle, and this is accelerated
when we start perimenopause.
We want to maintain our currentand build on our muscle mass.
And if we don't have the plan tobuild or maintain, what is gonna
happen is your metabolism isgoing to slow down.
(08:30):
You're going to be more you'regonna have less insulin
sensitivity, increase jointinstability and higher injury of
risk and lower energy andendurance.
But see, the thing is strengthtraining is preventative care.
It's your long game.
It literally reverses the agingcurve.
(08:51):
It's not gonna stop it, butit'll slow it down.
And research shows resistancetraining improves bone density,
muscle mass, hormonal health,mental wellbeing, I wanna be
very clear here, you are notbroken and you are definitely
not too late.
You're just ready for a betterplan.
(09:12):
And this isn't about punishment,it's about power.
It's not about shrinking yourbody, but owning your strength
and progressive strengthtraining is how you age with
muscle confidence and, andoptions.
It's the real flex.
With that, we need to shift ourmindset.
When I say strength train, I'mnot talking about a five day bro
(09:33):
split or isolating one musclegroup at a time.
I'm talking about training likean athlete for life with
purpose, structure and phases.
I, in my past career was acollege track and field coach.
The way I set up the athletestrading plan was understanding
who they were, their body type,their biological age, in their
(09:55):
age, in the sport.
I put together a plan that wouldset them up for success,
understanding these identifiers,because the plan has to meet.
Them where they're at to elevatethem to ensure their success.
Athletes train with purpose,structure and phases.
(10:15):
In a chaotic life, we can stilltrain with purpose, structure
and phases in order to buildstrength.
Yes, it will look different thanwhat it looked like when I
trained college athletes becausein college athletics I had a
beautiful container that I had alot more in my control.
I was able to build a muchprettier, more controlled plan.
(10:40):
But with my clients, there isstill a training plan with
purpose, structure and phases.
So athletes are not trainingfor.
Aesthetics.
They're training for theoutcomes of function, power,
resilience, and longevity.
And this is exactly.
How I coach my women inside myprograms.
(11:02):
I think about movement patterns,not muscle confusion.
Squats, hinges, hinges are likedead lifts, pushes and pulls,
carries rotational work andlayered on mobility, energy
system training, and yes, builtin rest because rest is where
the adaptations occur andthere's a difference.
(11:23):
It's all periodized, meaning wedon't just throw workouts at you
and hope.
They do something, I move themthrough blocks.
They start with building afoundation and it looks
different for each personbecause I want to know how long
they've been working out, whatis their experience with lifting
and any sort of fitness andunderstanding are they pregnant?
(11:49):
Postpartum, are theyexperiencing perimenopause
symptoms and build that intotheir program?
So they start with thatfoundation, and the foundation
can look a little bit different.
It can look like they'restarting with body weight
workouts, banded workouts, a mixof banded and dumbbell or a
barbell workouts.
It can be a mix of body weightand barbell dumbbell kettlebell.
(12:14):
So I establish their foundation.
So that their body builds thatcapacity to handle the workouts.
Then we focus on strength topower, and from there.
It's intentional, it builds onitself.
Now I'm gonna give you some realcase studies.
(12:34):
The names have all been changedSarah, she came to me.
She was training for halfmarathons.
She ran four to five days aweek, but struggled with chronic
hamstring tightness and just wasfeeling weaker in every training
cycle.
So what we looked at wasanchoring her running with two
full body strength trainingsessions per week and focusing
(12:54):
on hip stability and corecontrol, and building single leg
strength within 12 weeks.
Her mileage felt easier.
She was able to build on hermileage.
Her long runs were moreefficient and her back pain
disappeared.
So nowhere in there was fiveworkouts of strength training
(13:15):
her two full bodies to be infull transparency with 30 to 40
minutes.
It was a plan that set her upfor success.
Around her running, but also inher everyday life.
When I say her long runs weremore efficient, when she
finished her long runs, she hadmore energy.
She wasn't exhausted, and shecould go home and still have
(13:39):
energy throughout the day.
Emily Love daily yoga practice.
But was frustrated that her bodywasn't changing the way she
expected.
She felt connected.
But she just didn't feel strong.
I'm a big proponent of yoga.
I think it's just amazing and wekept it there for mobility and
(14:00):
mindfulness.
But I added two days of strengthtraining.
Within months, she could holdher poses deeper, she felt
stronger, and finally saw muscledefinition, and it truly
reflected how hard she wasworking.
Most of these examples, what I'mshowing is where their starting
point is.
A lot of my clients start withtwo strength training days and
(14:22):
increase to three again.
Most of my clients have thecapacity for two strength
training days.
I do like to sneak in that thirdone, but again, we're working
with the flexibility of lifenow, Julie, she came to me.
She thrived on community andaccountability.
She loved going to Orangetheoryfive days a week, but she was
(14:46):
plateauing and constantly soreto the point where outside life
beyond her workouts, she feltexhausted and was sore and just.
Couldn't understand why shewasn't seeing more change.
So I scaled back her frequency.
I built her strength plan withstructured progression and added
(15:06):
a true recovery day.
Now, she still goes to classestwo times a week because she
likes that energy, but herprimary training driver is
strength and.
Energy as well as her aesthetichave changed too.
So even though progressivestrength training isn't.
Aesthetic driven and traininglike an athlete isn't aesthetic
(15:29):
driven.
You will still see aestheticchanges.
It's when we sit here and targetand hyper-focused, aesthetic
changes, we miss core componentsto set our body up for success.
Amanda, who's 44, was dealingwith a lot of joint pain and
unpredictable energy, and thedreaded perimenopause,
(15:52):
midsection weight gain.
She was an avid tennis playerand she just.
She just didn't feel that driveon the court anymore, and she
didn't wanna give up herSaturday doubles or her daily
walks, so we had to create aplan that respected those while
addressing the joint pain,hormonal shifts, and potential
(16:14):
muscle loss in two months.
Her knees stopped aching.
Her core and lower back feltmore stable, and she finally
started seeing results withouteating less or pushing harder.
See, that's the thing is when wethink we.
Need to see a change.
When we plateau, oftentimeswe're taught well, we need to
(16:37):
cut our calories, we need topush harder in the gym, cut our
calories so that we keep seeingthe changes when.
Most times it's the opposite.
We need to have a better alignedplan to set us up for success,
that there is a backbone forsome of these clients.
(16:58):
It was incorporating more rest.
It was, and all of these clientsputting in that backbone,
cohesive plan of strengthtraining so that they would
excel in the other movementsthat brought them joy as well as
in life.
So the biggest takeaways here isyou don't need to quit what you
(17:19):
love.
You need to train smarter.
Strength training isn't here toreplace your favorite workouts.
Honestly, it is here to elevatethem.
This isn't an all or nothing.
It's about layering yourmovement in a way that makes you
feel strong, supported, and in asteady body.
If you felt confused, stuck, orfeel like you're falling behind,
(17:41):
you're not.
You're one solid strength blockaway from feeling grounded
again.
So take a breath, pick up aweight, and move with intention
and remind yourself you are notstarting over, you're building
forward.
If this hit home, don't stop atinspiration.
(18:01):
Send this to a friend who needsto hear this.
Reach out.
Better yet, click the link inthe show notes and let's hop on
a call and build a strength plantogether.
You've waited long enough tofeel powerful again, so let's go
book the call.
I'll catch you next time.
(18:21):
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
(18:43):
working for you or what topicsyou want to dive into Next.
You can connect with me onInstagram at KatFit Strength, 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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