June 6, 2025 • 18 mins
Ever feel like you're doing everything right—getting enough sleep, eating well, training smart—but you're still drained?
In this episode of Miles From Her View, Kat explains why sleep alone isn’t enough and what proper rest looks like for busy, high-achieving women. She shares simple ways to build real rest into your life (without guilt) and explains how it impacts your performance, hormones, and mental clarity. Kat also weaves in client stories and her life to show how powerful intentional rest can be.
Podcast Referenced: 57-Restful Resilience: Achieve More with Quality Sleep, an Interview with Keri
If this resonates and you’re ready to take a more sustainable approach to your fitness, hop on a free consultation call with me. We’ll talk about where you’re at, where you want to go, and how we can create a plan that fits your life. Let's Chat!
☎️ - 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 (00:01):
If you caught last week's episode with the sleep expert,
Keri Cooper, you might bethinking, I'm doing everything
right, so why am I still wakingup tired?
But here's the truth, you canstill sleep and not feel rested.
What your body needs right nowis more than hours in bed.
Today we're going deeper intothe kind of rest that most women
(00:23):
don't even realize they'remissing, especially in June when
school's out routines are goneand everything feels full
throttle.
Welcome to MilesFromHerView, thepodcast powered by KatFit
Strength, where busy women likeyou find practical solutions to
fuel your fitness journey withauthenticity and resilience.
(00:44):
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
motherhood.
All while building strength andresilience and reconnecting with
(01:07):
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 back toMilesFromHerView.
I am Kat, your host, and I'mexcited to have you here for
(01:29):
this episode.
It is something that I havestruggled with and since
incorporating it into my life,it has provided me with renewed
energy and we're in this weirdin between.
Season school is out, routinesare shifting, and your kids, I
don't know if they're like mine,they're bouncing off the walls
or they're already sayingthey're bored.
When you've already listed, Idon't know, a plethora of
(01:53):
activities for them to do, butfor you, you're still trying to
squeeze in workouts, show up towork, feed everyone, and maybe,
maybe, maybe, maybe just grab amoment to yourself yet, even if
you're getting decent sleep.
You're still feeling foggy, likeyour body is just stuck in go
(02:14):
mode 24 7.
Like you just never feel likeyou're off.
Like you can never fully unplug.
If that sounds like you, I wantyou to know this is not failure
on your part.
Your body is telling yousomething really important.
You need to rest that Sleepalone just can't give.
(02:34):
I know.
I know your leg.
I'm trying to, I'm trying to,but as I already mentioned,
there are a million things todo, but if you caught last
week's episode with Keri Cooper,you might be thinking this, you
know, I'm doing all the rightthings, so why do I still wake
up tired?
As if stated, you can sleep andstill not feel rested.
(02:58):
That's because there's adifference between sleep and
rest.
Sleep is always gonna be thebody's most powerful recovery
tool, but rest is somethingelse.
It's the thing you do in betweenall the go, go, go, go.
Sleep is biological.
It happens when you'reunconscious.
(03:18):
Your body repairs itself, yourbrain shuts down, and it's a
non-negotiable.
Rest, on the other hand, is howyou recharge while you're awake.
It's the act of stepping out ofthat go mode so that you're able
to turn off those mental tabsrunning in the background.
So.
I don't know if you're like mewith your computer.
(03:41):
When you're at work, you haveall these tabs open.
I am a chronic open tabber, andyour brain acts like that too.
And think about all the thingsyou're managing throughout the
day.
We wanna be able to.
Turn off those mental tabs.
So think of it this way, you cansleep seven to eight hours, but
(04:02):
still feel drained if your daysare just jam packed.
Like no real breaks, no space tobreathe.
It's like plugging your phoneinto a charger that doesn't
really work properly.
We have this one little sidestory here.
We have this one charger, andit's for the school's laptop.
The tablet for the kids.
It just doesn't always charge.
(04:24):
But it would always befrustrating.
They plug it in, they needtheir, their, their tablet to be
charged for the next day ofschool.
They would come downstairs towhere all the smart devices are
housed for charging overnightand.
It'd be inevitable.
One of my kids would get thecharging cord that would not
charge their tablet, and theywould be so frustrated, like, I
(04:45):
plugged this in before, 7:00 PMand it's not charged.
That's because, you may beconnected going back to sleep,
you may be falling asleep, butyou're really not getting the
full rest or the full rechargethat you need.
And I know you know this, likeas moms, we crash into bed,
(05:06):
we're exhausted, and sometimesyou just wake up feeling just as
tired and it's not always sleep.
That is the problem.
Sleep is definitely.
Vital.
I will not argue that.
And go back and listen to theepisode with Keri Cooper.
I'll post it in the show notes,but when rest is in a deficit,
your sleep is also going to feeloff.
(05:28):
So what does rest look like?
Let's bring this into some waysthat we can really understand
this, and incorporate this intoour week without feeling like
it's one more to do.
These are things that I have myclients do throughout their day
because they are going nonstopfrom the time that alarm goes
(05:51):
off and their feet hit the floorto the time their head hits the
pillow and the light is shutoff.
Rest.
In terms of just every day islooking like taking a walk
instead of lifting weights,breathing deeply between
meetings, saying no to the extrathings so you can go to bed
(06:12):
earlier.
Now, these are just snapshotsand we're gonna dive into them a
little bit more, but theimportant thing that I wanna for
you to take away here is in ourhustle culture, in our culture
of we have to fill every wakingmoment is rest is not weakness.
It is a smart strategy.
(06:32):
When we skip rest, we'rebasically asking our bodies to
get stronger, leaner, and fasterwithout giving them what they
need to build and recover.
If we're not giving our bodyenough rest.
It's like trying to build ahouse with just no materials.
We have the concept there.
We wanna do all these things,but the materials are not there
(06:53):
to actually have it beintegrated you definitely do not
have to earn your rest.
Rest is a thing that makes thework work.
Let's talk about how thisactually plays out when you're
training.
So we're gonna dive into thetraining part, and then I'm
gonna bring it back around toeveryday life here.
So if you're lifting weights twoto three times a week, that is
(07:15):
amazing.
But remember, strength gains arenot happening while you're
lifting.
They happen.
After the workout, while yousleep and when you're sleeping,
your body releases the growthhormone that helps repair and
build muscle.
It also resets your nervoussystem and it helps sharpen your
mental focus for that nextworkout.
(07:36):
So if you're skimping on thatsleep, expect to recover slower
and there's going to belingering soreness and you might
just feel off when you'relifting.
So.
I'm gonna share a little storyhere.
So, one of the things when Iwas, it was probably about a few
years ago, I was training for anultra marathon.
(07:57):
And it wasn't my first one.
I've been training for enduranceraces for 10 years now, and
every run at every lift justfelt monotonous.
I felt exhausted, but not in away like I was, I thought my
sleep was going well.
I thought like.
(08:17):
You know, I was getting as muchas I could get as to what I
thought I could, and I just feltsore.
I felt I couldn't make anyprogress.
In the ultra world and trainingfor endurance races, there's a
lot of, it is getting used tofatigue.
So I was like, well, this isjust what it is.
This is the fatigue.
I have to work out tired, I haveto run tired.
(08:38):
This is just what the trainingis, but.
What I didn't realize is Ireally wasn't sleeping well.
My sleep was a poor quality.
During the day, I was going,going, going, going, and then
expecting my body just to shutdown and get deep.
Great quality sleep, do all thethings that needed, but it
(09:01):
wasn't.
So I had to take a cold, hardlook on how I was recovering.
I had to look at where am Iresting.
During the go, go, go part ofthe day to then what was my
sleep looking like?
It didn't take long for me tofeel that that change.
It took probably about, I.
(09:21):
Um, I don't know.
It was a few years ago, so I'mtrying to think back here.
It took about a couple weeksuntil I started noticing a
difference, until I startedputting the emphasis on rest
during the day.
I'm not talking napping again.
Rest is ways we take pockets oftime in our day to unplug and
(09:41):
then.
Starting to be intentional aboutmy sleep, going to bed at the
same time having a bedtimeroutine, waking up at the same
time, looking at my workouts tomake sure that I'm tuning into
my body.
Those individuals who arerunners and in endurance
athletes, I'm gonna decode it alittle bit more, when you're
(10:02):
running on that little bit ofsleep and your body is just
feeling very overwhelmed, yourperceived effort goes way up.
That was a huge indicator.
My mile times were on par withwhat I normally run, but oh my
goodness.
It felt like a struggle just to,to get those miles splits.
I was feeling super burnout.
You're gonna be burned outmentally and the training,
you're just gonna be sloggingaway at it.
(10:24):
And you're also more prone toinjury because your coordination
is gonna suffer during thattime.
So if you, if your easy runs arestarting to feel tough, you have
to ask yourself, is it mytraining plan or is it my sleep
plan?
Here's the thing that we, wedon't always talk about.
So mobility is talked about likego get mobility.
It eases the stiffness in thejoints.
It helps with soreness.
(10:44):
Yes, it all does those things,but tight, stiff muscles aren't
always because of hard workoutssometimes the way your body is
saying, I am tired and sleepdeep rest activate your
parasympathetic nervous system,your rest and digest mode, it
helps those muscles relax andrecover.
(11:06):
So when you're in that constantgo mode, even your mobility work
feels less effective.
Like you just cannot get loose,you cannot decrease.
The muscle soreness, you justfeel constantly tight and sore.
You get that on the foam roller,the.
Stick the massage balls, themassage guns, and it kind of
gives a quick hit relief, butthen you're sore again.
(11:28):
It's just this perpetual soreand stiffness.
Now, nutrition also has aneffect, so rest impacts what you
eat.
If you're not sleeping, yourhunger hormone goes up.
That is gonna tell you you'rehungrier more, then the hormone
that tells you you're full goesdown.
So that kind of works againsteach other.
(11:48):
So your body's not getting thehunger cue signs that you need
to stop eating, and you feelconstantly hungry.
Your cravings for sugar andrefined carbs start to spike
because those hormones are outof balance.
Your insulin sensitivity drops,so it's going to make, storing
fat easier.
But it's not your body that'sbroken.
(12:08):
You're just tired.
This is why sleep is soimportant.
I'm just gonna take a pauseright now.
If this is hitting home andyou're, you just feel like
you're doing everything right,but still stuck, frustrated, and
tired, this is exactly what I dowith Women Inside KatFit.
I built KatFit for women whowanna feel strong without adding
stress.
I create training plans that fityour real life, including those
(12:31):
crazy seasons when kids aresick.
Sleep is off and schedules arewild.
I'm looking to take on four newclients by the end of July, so
if you're thinking, yep, this isme, let's chat.
You can DM me at KatFitStrength, or you can book a
consultation call.
No obligation in the show notesis a link, and we're gonna talk
about your goals, your rest,your stress, all of it to get
(12:54):
you feeling strong again.
All right, let's get back to theepisode.
So if this is all soundingfamiliar, you wake up and you're
counting down to bedtime.
You finish one task and jumpright into the next one without
a pause.
You sit down to rest, but feelwired to wired to enjoy it.
(13:14):
You have time to rest, but yourbrain just won't slow down.
If so, your nervous system isstill running the show.
Which keeps your body in thislow key state of stress blocking
recovery and stalling, justStrength gains, and it's just
leaving you mentally andemotionally drained.
(13:34):
And I get it.
You're not scheduling spa daysevery week.
And if you're lucky, you can peein peace.
So you're like, where do I findtime to rest in this?
Go, go, go.
State rest isn't about escapinglife.
Okay?
It's about creating small,meaningful pockets of pause
throughout your day so it canlook like this.
(13:56):
Driving in silence after dropoff.
No music, no podcast, justsilence.
I know it can be scary, but ithelps just driving silence.
The brain can start to regulate.
Sipping your coffee whileactually sitting still.
No phone.
There's no phone.
You're just sipping your coffee.
(14:19):
Taking five deep breaths beforeyou go work out or before you
hop into the next meeting.
Lying on the floor with yourlegs up on the wall for 10
minutes after dinner.
None of these are blocking outhours.
Finding a weekend spa getaway,they take intention, and if you
(14:40):
do them regularly, your bodystarts to trust that it's safe,
that it can finally exhale.
And I want you to take this awaytoday.
Sleep matters, but it's not theonly thing.
Rest is different and most of usjust aren't getting enough of
it.
This season with all the chaosand change is the perfect time
(15:01):
to start practicing it becauseif you wait till August to rest,
you're really gonna miss out onthe strength and the calm and
the clarity that can carry youthrough that summer.
Feeling better.
Now in my coaching, rest isn'toptional.
It is part of the plan.
I look at the workouts and Iprogram them so they fit your
life.
(15:22):
I'm gonna check in on your sleepI build ways for you to recover
in the body and the mind becauseyour training should reflect
your whole life, not just yourto-do list.
If you can make one small changefor this week.
Try this.
Pick one moment in your daywhere you usually power through
and instead, pause, sit,breathe, be still, and let that
(15:48):
moment be enough and just watchwhat happens.
Not just your energy, but yourmood, your focus and your
patience.
Rest is going to feel weird whenyou're used to nonstop motion.
It might feel uncomfortable.
It may even feel lazy.
It's not, it's strategic, it'sstrength building.
(16:08):
It's what lets you keep showingup without burning out.
And just so you know, you do nothave to earn your rest.
I, I want to scream that fromthe mountaintops, you are
allowed to rest and you need it.
A few small shifts can make ahuge difference.
Wind down with purpose.
(16:29):
30 minutes of no screen, nohustle, dim lights, stretch.
Breathe because you are not amachine.
Build in real rest days, walk domobility, journal, whatever
helps your body reset.
Watch your caffeine intake.
Try no caffeine.
After 2:00 PM your future selfwill.
(16:51):
Thank you.
Don't guilt yourself for doingless.
Sometimes doing less is the mostelite thing you can do, and I'm
gonna leave you with this.
You're not crazy, you're notlazy, you're not behind, you're
just not rested, and that'ssomething you can actually fix.
(17:12):
So here's your permission slip.
Pause, rest, reset.
And if you want help buildingthis into your training, DM me.
Let's create a plan that fitsyour real life.
Go easy on yourself this week.
You deserve it.
And remember, you don't needmore willpower or hustle.
You need restoration.
Rest isn't the reward forgrinding hard.
(17:34):
It's the foundation for showingup as your strong, grounded,
joyful self.
So sleep, rest, let go of theguilt.
Watch how your body and mindwill show up differently.
If this episode had landed foryou, share it with a friend who
needs to hear it too.
And if you're curious of whattraining with rest in mind looks
(17:55):
like, I'd love to have a chat.
You can find me at KatFitstrength on Instagram.
Until next time, rest, well liftheavy.
Run strong.
And remember, you're not behindyour rebuilding.
Thank you for tuning in toMilesFromHerView, powered by
KatFit Strength.
If this podcast inspires you,don't keep it for yourself.
(18:16):
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
working for you or what topicsyou want to dive into Next.
You can connect with me onInstagram at KatFit Strength, or
(18:37):
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.
If you caught last week's episode with the sleep expert,
Keri Cooper, you might bethinking, I'm doing everything
right, so why am I still wakingup tired?
But here's the truth, you canstill sleep and not feel rested.
What your body needs right nowis more than hours in bed.
Today we're going deeper intothe kind of rest that most women
(00:23):
don't even realize they'remissing, especially in June when
school's out routines are goneand everything feels full
throttle.
Welcome to MilesFromHerView, thepodcast powered by KatFit
Strength, where busy women likeyou find practical solutions to
fuel your fitness journey withauthenticity and resilience.
(00:44):
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
motherhood.
All while building strength andresilience and reconnecting with
(01:07):
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 back toMilesFromHerView.
I am Kat, your host, and I'mexcited to have you here for
(01:29):
this episode.
It is something that I havestruggled with and since
incorporating it into my life,it has provided me with renewed
energy and we're in this weirdin between.
Season school is out, routinesare shifting, and your kids, I
don't know if they're like mine,they're bouncing off the walls
or they're already sayingthey're bored.
When you've already listed, Idon't know, a plethora of
(01:53):
activities for them to do, butfor you, you're still trying to
squeeze in workouts, show up towork, feed everyone, and maybe,
maybe, maybe, maybe just grab amoment to yourself yet, even if
you're getting decent sleep.
You're still feeling foggy, likeyour body is just stuck in go
(02:14):
mode 24 7.
Like you just never feel likeyou're off.
Like you can never fully unplug.
If that sounds like you, I wantyou to know this is not failure
on your part.
Your body is telling yousomething really important.
You need to rest that Sleepalone just can't give.
(02:34):
I know.
I know your leg.
I'm trying to, I'm trying to,but as I already mentioned,
there are a million things todo, but if you caught last
week's episode with Keri Cooper,you might be thinking this, you
know, I'm doing all the rightthings, so why do I still wake
up tired?
As if stated, you can sleep andstill not feel rested.
(02:58):
That's because there's adifference between sleep and
rest.
Sleep is always gonna be thebody's most powerful recovery
tool, but rest is somethingelse.
It's the thing you do in betweenall the go, go, go, go.
Sleep is biological.
It happens when you'reunconscious.
(03:18):
Your body repairs itself, yourbrain shuts down, and it's a
non-negotiable.
Rest, on the other hand, is howyou recharge while you're awake.
It's the act of stepping out ofthat go mode so that you're able
to turn off those mental tabsrunning in the background.
So.
I don't know if you're like mewith your computer.
(03:41):
When you're at work, you haveall these tabs open.
I am a chronic open tabber, andyour brain acts like that too.
And think about all the thingsyou're managing throughout the
day.
We wanna be able to.
Turn off those mental tabs.
So think of it this way, you cansleep seven to eight hours, but
(04:02):
still feel drained if your daysare just jam packed.
Like no real breaks, no space tobreathe.
It's like plugging your phoneinto a charger that doesn't
really work properly.
We have this one little sidestory here.
We have this one charger, andit's for the school's laptop.
The tablet for the kids.
It just doesn't always charge.
(04:24):
But it would always befrustrating.
They plug it in, they needtheir, their, their tablet to be
charged for the next day ofschool.
They would come downstairs towhere all the smart devices are
housed for charging overnightand.
It'd be inevitable.
One of my kids would get thecharging cord that would not
charge their tablet, and theywould be so frustrated, like, I
(04:45):
plugged this in before, 7:00 PMand it's not charged.
That's because, you may beconnected going back to sleep,
you may be falling asleep, butyou're really not getting the
full rest or the full rechargethat you need.
And I know you know this, likeas moms, we crash into bed,
(05:06):
we're exhausted, and sometimesyou just wake up feeling just as
tired and it's not always sleep.
That is the problem.
Sleep is definitely.
Vital.
I will not argue that.
And go back and listen to theepisode with Keri Cooper.
I'll post it in the show notes,but when rest is in a deficit,
your sleep is also going to feeloff.
(05:28):
So what does rest look like?
Let's bring this into some waysthat we can really understand
this, and incorporate this intoour week without feeling like
it's one more to do.
These are things that I have myclients do throughout their day
because they are going nonstopfrom the time that alarm goes
(05:51):
off and their feet hit the floorto the time their head hits the
pillow and the light is shutoff.
Rest.
In terms of just every day islooking like taking a walk
instead of lifting weights,breathing deeply between
meetings, saying no to the extrathings so you can go to bed
(06:12):
earlier.
Now, these are just snapshotsand we're gonna dive into them a
little bit more, but theimportant thing that I wanna for
you to take away here is in ourhustle culture, in our culture
of we have to fill every wakingmoment is rest is not weakness.
It is a smart strategy.
(06:32):
When we skip rest, we'rebasically asking our bodies to
get stronger, leaner, and fasterwithout giving them what they
need to build and recover.
If we're not giving our bodyenough rest.
It's like trying to build ahouse with just no materials.
We have the concept there.
We wanna do all these things,but the materials are not there
(06:53):
to actually have it beintegrated you definitely do not
have to earn your rest.
Rest is a thing that makes thework work.
Let's talk about how thisactually plays out when you're
training.
So we're gonna dive into thetraining part, and then I'm
gonna bring it back around toeveryday life here.
So if you're lifting weights twoto three times a week, that is
(07:15):
amazing.
But remember, strength gains arenot happening while you're
lifting.
They happen.
After the workout, while yousleep and when you're sleeping,
your body releases the growthhormone that helps repair and
build muscle.
It also resets your nervoussystem and it helps sharpen your
mental focus for that nextworkout.
(07:36):
So if you're skimping on thatsleep, expect to recover slower
and there's going to belingering soreness and you might
just feel off when you'relifting.
So.
I'm gonna share a little storyhere.
So, one of the things when Iwas, it was probably about a few
years ago, I was training for anultra marathon.
(07:57):
And it wasn't my first one.
I've been training for enduranceraces for 10 years now, and
every run at every lift justfelt monotonous.
I felt exhausted, but not in away like I was, I thought my
sleep was going well.
I thought like.
(08:17):
You know, I was getting as muchas I could get as to what I
thought I could, and I just feltsore.
I felt I couldn't make anyprogress.
In the ultra world and trainingfor endurance races, there's a
lot of, it is getting used tofatigue.
So I was like, well, this isjust what it is.
This is the fatigue.
I have to work out tired, I haveto run tired.
(08:38):
This is just what the trainingis, but.
What I didn't realize is Ireally wasn't sleeping well.
My sleep was a poor quality.
During the day, I was going,going, going, going, and then
expecting my body just to shutdown and get deep.
Great quality sleep, do all thethings that needed, but it
(09:01):
wasn't.
So I had to take a cold, hardlook on how I was recovering.
I had to look at where am Iresting.
During the go, go, go part ofthe day to then what was my
sleep looking like?
It didn't take long for me tofeel that that change.
It took probably about, I.
(09:21):
Um, I don't know.
It was a few years ago, so I'mtrying to think back here.
It took about a couple weeksuntil I started noticing a
difference, until I startedputting the emphasis on rest
during the day.
I'm not talking napping again.
Rest is ways we take pockets oftime in our day to unplug and
(09:41):
then.
Starting to be intentional aboutmy sleep, going to bed at the
same time having a bedtimeroutine, waking up at the same
time, looking at my workouts tomake sure that I'm tuning into
my body.
Those individuals who arerunners and in endurance
athletes, I'm gonna decode it alittle bit more, when you're
(10:02):
running on that little bit ofsleep and your body is just
feeling very overwhelmed, yourperceived effort goes way up.
That was a huge indicator.
My mile times were on par withwhat I normally run, but oh my
goodness.
It felt like a struggle just to,to get those miles splits.
I was feeling super burnout.
You're gonna be burned outmentally and the training,
you're just gonna be sloggingaway at it.
(10:24):
And you're also more prone toinjury because your coordination
is gonna suffer during thattime.
So if you, if your easy runs arestarting to feel tough, you have
to ask yourself, is it mytraining plan or is it my sleep
plan?
Here's the thing that we, wedon't always talk about.
So mobility is talked about likego get mobility.
It eases the stiffness in thejoints.
It helps with soreness.
(10:44):
Yes, it all does those things,but tight, stiff muscles aren't
always because of hard workoutssometimes the way your body is
saying, I am tired and sleepdeep rest activate your
parasympathetic nervous system,your rest and digest mode, it
helps those muscles relax andrecover.
(11:06):
So when you're in that constantgo mode, even your mobility work
feels less effective.
Like you just cannot get loose,you cannot decrease.
The muscle soreness, you justfeel constantly tight and sore.
You get that on the foam roller,the.
Stick the massage balls, themassage guns, and it kind of
gives a quick hit relief, butthen you're sore again.
(11:28):
It's just this perpetual soreand stiffness.
Now, nutrition also has aneffect, so rest impacts what you
eat.
If you're not sleeping, yourhunger hormone goes up.
That is gonna tell you you'rehungrier more, then the hormone
that tells you you're full goesdown.
So that kind of works againsteach other.
(11:48):
So your body's not getting thehunger cue signs that you need
to stop eating, and you feelconstantly hungry.
Your cravings for sugar andrefined carbs start to spike
because those hormones are outof balance.
Your insulin sensitivity drops,so it's going to make, storing
fat easier.
But it's not your body that'sbroken.
(12:08):
You're just tired.
This is why sleep is soimportant.
I'm just gonna take a pauseright now.
If this is hitting home andyou're, you just feel like
you're doing everything right,but still stuck, frustrated, and
tired, this is exactly what I dowith Women Inside KatFit.
I built KatFit for women whowanna feel strong without adding
stress.
I create training plans that fityour real life, including those
(12:31):
crazy seasons when kids aresick.
Sleep is off and schedules arewild.
I'm looking to take on four newclients by the end of July, so
if you're thinking, yep, this isme, let's chat.
You can DM me at KatFitStrength, or you can book a
consultation call.
No obligation in the show notesis a link, and we're gonna talk
about your goals, your rest,your stress, all of it to get
(12:54):
you feeling strong again.
All right, let's get back to theepisode.
So if this is all soundingfamiliar, you wake up and you're
counting down to bedtime.
You finish one task and jumpright into the next one without
a pause.
You sit down to rest, but feelwired to wired to enjoy it.
(13:14):
You have time to rest, but yourbrain just won't slow down.
If so, your nervous system isstill running the show.
Which keeps your body in thislow key state of stress blocking
recovery and stalling, justStrength gains, and it's just
leaving you mentally andemotionally drained.
(13:34):
And I get it.
You're not scheduling spa daysevery week.
And if you're lucky, you can peein peace.
So you're like, where do I findtime to rest in this?
Go, go, go.
State rest isn't about escapinglife.
Okay?
It's about creating small,meaningful pockets of pause
throughout your day so it canlook like this.
(13:56):
Driving in silence after dropoff.
No music, no podcast, justsilence.
I know it can be scary, but ithelps just driving silence.
The brain can start to regulate.
Sipping your coffee whileactually sitting still.
No phone.
There's no phone.
You're just sipping your coffee.
(14:19):
Taking five deep breaths beforeyou go work out or before you
hop into the next meeting.
Lying on the floor with yourlegs up on the wall for 10
minutes after dinner.
None of these are blocking outhours.
Finding a weekend spa getaway,they take intention, and if you
(14:40):
do them regularly, your bodystarts to trust that it's safe,
that it can finally exhale.
And I want you to take this awaytoday.
Sleep matters, but it's not theonly thing.
Rest is different and most of usjust aren't getting enough of
it.
This season with all the chaosand change is the perfect time
(15:01):
to start practicing it becauseif you wait till August to rest,
you're really gonna miss out onthe strength and the calm and
the clarity that can carry youthrough that summer.
Feeling better.
Now in my coaching, rest isn'toptional.
It is part of the plan.
I look at the workouts and Iprogram them so they fit your
life.
(15:22):
I'm gonna check in on your sleepI build ways for you to recover
in the body and the mind becauseyour training should reflect
your whole life, not just yourto-do list.
If you can make one small changefor this week.
Try this.
Pick one moment in your daywhere you usually power through
and instead, pause, sit,breathe, be still, and let that
(15:48):
moment be enough and just watchwhat happens.
Not just your energy, but yourmood, your focus and your
patience.
Rest is going to feel weird whenyou're used to nonstop motion.
It might feel uncomfortable.
It may even feel lazy.
It's not, it's strategic, it'sstrength building.
(16:08):
It's what lets you keep showingup without burning out.
And just so you know, you do nothave to earn your rest.
I, I want to scream that fromthe mountaintops, you are
allowed to rest and you need it.
A few small shifts can make ahuge difference.
Wind down with purpose.
(16:29):
30 minutes of no screen, nohustle, dim lights, stretch.
Breathe because you are not amachine.
Build in real rest days, walk domobility, journal, whatever
helps your body reset.
Watch your caffeine intake.
Try no caffeine.
After 2:00 PM your future selfwill.
(16:51):
Thank you.
Don't guilt yourself for doingless.
Sometimes doing less is the mostelite thing you can do, and I'm
gonna leave you with this.
You're not crazy, you're notlazy, you're not behind, you're
just not rested, and that'ssomething you can actually fix.
(17:12):
So here's your permission slip.
Pause, rest, reset.
And if you want help buildingthis into your training, DM me.
Let's create a plan that fitsyour real life.
Go easy on yourself this week.
You deserve it.
And remember, you don't needmore willpower or hustle.
You need restoration.
Rest isn't the reward forgrinding hard.
(17:34):
It's the foundation for showingup as your strong, grounded,
joyful self.
So sleep, rest, let go of theguilt.
Watch how your body and mindwill show up differently.
If this episode had landed foryou, share it with a friend who
needs to hear it too.
And if you're curious of whattraining with rest in mind looks
(17:55):
like, I'd love to have a chat.
You can find me at KatFitstrength on Instagram.
Until next time, rest, well liftheavy.
Run strong.
And remember, you're not behindyour rebuilding.
Thank you for tuning in toMilesFromHerView, powered by
KatFit Strength.
If this podcast inspires you,don't keep it for yourself.
(18:16):
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
working for you or what topicsyou want to dive into Next.
You can connect with me onInstagram at KatFit Strength, or
(18:37):
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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