June 20, 2025 • 25 mins
In this episode of MilesFromHerView, host Kat shares personal insights from her recent experience during the Highland Sky 40 Mile Ultra Marathon. She delves into the mental struggles and revelations she faced, paralleling them with the common challenges her clients encounter in their fitness journeys. Kat discusses the importance of behavior-based goals over outcome-focused goals, the role of metrics, and how to maintain consistency and self-compassion amidst life's chaos. She also offers practical tips on developing sustainable fitness plans tailored to individual lifestyles. Lastly, Kat invites listeners to join her coaching programs for personalized support in building lasting strength and resilience.
☎️ - Schedule a complimentary call to see if KatFit Strength is a good fit for you: https://katfit.moxieapp.com/public/katfit/consultation-call
00:00 Introduction to the Highland Sky 40 Miler
01:01 The Mental Struggle of Fitness Goals
01:18 Welcome to MilesFromHerView
02:18 Personal Reflections and Ultra Marathon Insights
04:35 The Importance of Small, Consistent Efforts
05:17 Setting Realistic and Achievable Goals
09:42 The Role of Metrics in Fitness
13:28 Behavior-Based Goals for Long-Term Success
17:24 Building a Plan That Fits Your Life
21:30 Conclusion and Call to Action
☎️ - Schedule a complimentary call to see if KatFit Strength is a good fit for you: https://katfit.moxieapp.com/public/katfit/consultation-call
📩 KatFit Strength Weekly Newsletter:
https://katfit.kit.com/7564404daa
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Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kat (00:00):
Let me take you back to the Highland Sky 40 miler that I ran
this weekend.
It's really early and I'm abouta few miles in and I'm already
power hiking up a long, steephill.
My legs are burning and my mindis spiraling in a subtle, sneaky
way that it does sometimes whenI am just deep in an effort and
(00:21):
I thought.
What's the actual point of this?
I wasn't quitting, I wasn'tinjured, but mentally I was
floating in that foggy space ofis this even worth it?
No one was watching, no medal atthe top, just me, my breath, my
thoughts, and right there inthat moment I realized this is
(00:42):
exactly how a lot of my clientsfeel.
They're working out, trying tomake healthier choices, showing
up, but it's hard to seeprogress some days.
The goal feels far away.
The scale's not moving.
Life is chaotic, and suddenlythe thought creeps in.
Why bother?
That's what we're diving intoday, how to keep going even
(01:04):
when it feels like the goal isout of reach and how to create a
plan that actually sticks andhow to reconnect with the why
when your motivation gets muddy.
So let's get into it.
Welcome to MilesFromHerView, thepodcast powered by KatFit
Strength, where busy women likeyou find practical solutions to
(01:25):
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.
I'm here to help you cut throughthe noise of fads, hacks, and
quick fixes.
This is a space where wecelebrate womanhood and
(01:47):
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.
Hey, welcome back toMilesFromHerView I am Kat, the
(02:09):
host.
I'm a coach, an ultra runner, amom, your teammate in the whole
juggle of life, of motherhood,and making time for your health.
And today's episode, I'm gonnaget a little bit more personal.
And honestly, I really do feelthat this one is going to stick
with you.
Yes, you may never, ever run anultra marathon, or maybe that is
(02:29):
on your ultimate goal list.
You know, but you don't have torun copious amounts of miles to
understand what I'm talkingabout.
I will share part of my journey,and most recently, I did
complete an ultra marathon thelast Saturday, and I will share
just kind of bits of that andhow it relates to sticking with
things in the long haul.
(02:50):
I genuinely love what I do, andeven though I train regularly
and I coach women every singleday.
I still have moments when Iwonder what's the point?
Why get up early to strengthtrain?
Why go out for that long runwhen my to-do list is already
overflowing?
Why keep showing up when lifefeels like it is just
(03:12):
overflowing?
That thought hit me hard duringthe Highland Sky 40 Mile Ultra
Marathon.
It was really early in the raceand the sun was coming up, and
in this race, they have anextremely challenging uphill
climb.
In the beginning, my legs wereburning, my breath was really
heavy, and my mind was justspinning.
(03:33):
Not in a way I'm ready to quit,but in that quiet, heavy, why am
I doing this kind of way?
I started thinking about allthose early morning alarms, the
workouts that I had to move orskip the times I just pulled
back because mom life, clientschedules and just plain
exhaustion, the unplanned restdays.
(03:55):
Those happen, the modified liftsand the many, many, many times.
I had to adapt.
I'm not getting paid to do this,and honestly, I am a middle of
the pack runner.
I'm not gonna stand up on thatpodium.
I'm doing this for me.
So why does it matter?
And that hit me.
That question, that mental dip.
(04:17):
It's exactly what so many womenthat I coach go through,
especially when they're trainingfor something long term.
No one sees their effort.
There's no medal for doing fourstrength sessions in a week.
There's no trophy for choosingmovement over excuses.
But it matters because progressin real life, it's not flashy.
(04:40):
It's made in the quiet, small,repeated choices.
Let's dive into this here.
How do we stay focused when thegoal feels far off or worse when
you're not even sure the goalmakes sense anymore?
Whether you're training for arace, rebuilding postpartum
strength, or dealing with theperimenopause symptoms, or just
(05:01):
trying to stay consistent.
This whole episode is for you.
You are going to get a lot outof it.
I am going to ask somequestions, and if you are in a
space where you cannot writethem down, I do hope you go back
and listen to it.
What we're gonna unpack today iswhen metrics matter, when they
(05:22):
don't, and how to set goals tohelp keep you going even on
those messy days.
But here's the truth.
We all love outcome goals.
Clients come to me with outcomegoals, and they may sound
something like this.
I want to feel like myselfagain.
I want to lose 10 pounds.
(05:43):
I want to work out consistently.
I want to be able to run withoutstopping.
And those are all amazing.
They give us direction, but theyare not always something we can
control.
You can follow the best strengthplan, eat well, and still not
see that scale move the way youwant it to.
You can train consistently andstill miss a pr.
(06:07):
You can plan out your week andthen you get, sidelined with
your kids getting a stomach bug,and you, your whole week goes
awry.
So when we tie our successesonly to those outcomes, you set
yourself up for frustrationbecause life does not care about
(06:28):
a perfectly written plan.
And if I judge myself solely onthe one day of that race.
To be brutally honest, I'm gonnasay I failed that day.
I missed my goal time.
I needed to power hike a littlebit more than I wanted because
the trails were covered in deepslippery mud that I just
(06:48):
couldn't get my footing.
I had to completely switch up myfueling for the race because
what had always worked just wasnot working the way it should
have.
Maybe it was the heat andhumidity, who knows?
And the pace I wanted to set.
Was not what I had envisioned.
But when I zoomed out from thatrace and looked at the
(07:11):
preparation, I showed up, I madetime to train consistently for
months.
I adapted every time.
Life got messy and I showed up,and that's the part that
matters.
So I wanna offer you this today.
When things aren't going the wayyou planned or expected, instead
of spiraling into this isn'tworking.
(07:34):
I want you to ask yourself thesequestions.
What is actually in my controlthis week?
Am I looking at just one momentor the bigger picture?
How did I respond when thingsdidn't go perfectly?
What skill am I building rightnow, even if I don't see the
(07:58):
outcome yet?
What would I tell my best friendif she's in the same spot?
These questions are powerful.
These questions help you shiftfrom self-judgment to
self-awareness, and when youshift to self-awareness.
It's huge.
It helps you maintainconsistency in that long game.
(08:20):
It stops you from guilting andshaming yourself and falling
into that all or nothing trap.
To be honest, you're never goingto have a year, a month, a week
where your training in thecapacity of strength, training,
cardio and mobility, rest andnutrition is gonna fit perfectly
and go.
Perfectly according to plan.
Without any adaptation to life'smessiness, you're going to have
(08:43):
moments where things are movingalong and clicking, and then the
inevitable will hit.
It will become tough.
When you develop thoseself-awareness in those key
moments, it will help you stayin the long game.
I'm gonna pause for a second.
If you're listening andthinking, this is exactly where
I'm at, I wanna invite you towork with me.
(09:04):
I'm currently accepting newclients at KatFit, and the
summer is one of the best timesto get started.
I know your schedule looksdifferent right now between camp
drop offs, work, travel, familyvacations are just shifting
routines.
Summer is the perfect time tobuild fitness in a way that
works for your actual life.
With KatFit, you don't needhours in the gym.
You don't need a perfectcalendar.
(09:25):
You need a plan that adapts toyou, your energy, your
responsibility, your goals.
If you've been trying to keep upon your own and you feel like
you're spinning your wheels,let's hop on a consultation
call.
No pressure, just a chance totalk and figure out what you
need to move forward.
All right, let's dive into thosemetrics.
Metrics are everywhere, and Ihonestly love'em, and I also
(09:49):
know they can completely messwith your head.
I wear a watch.
I track my pace, my heart rateelevation, gain my mileage.
I look at my HRV, my sleepquality, my recovery status, my
stress levels, my trainingreadiness, and I especially do
this in those higher mileageweeks when my training plan is
(10:09):
getting a little bit moreintense leading up to race.
These numbers can absolutely behelpful.
If you know how to interpretthem, the data points may
include steps, calories, burn,calories, consumed macros, and
so on.
But see, here's the thing.
They are just a snapshot, okay?
And when you see those metricsfor one workout, it is one
(10:33):
workout.
Your watch may say youunderperformed.
You might look at your pace andthink, I'm running really
slowly, but that's a briefsnapshot right there.
You might.
Miss your step goal or get poorsleep score and decide I'm off
track.
But the truth is one data pointdoes not define your progress.
During my Highland Sky Prep, Ihad workout to where everything
(10:55):
looked off.
My pace felt weird, my sleep wastrash.
My HRV dropped, but.
When I zoomed out and I lookedat the trend over weeks and
months versus one rough day, Isaw it.
I was progressing, I wasadapting, and my body was
handling more.
So instead of asking was it agood run, try asking how did
(11:18):
this fit into the bigger pictureof my week?
Did I show up today with what Ihad?
Am I honoring both effort andrecovery?
Because that's what matter.
When we zoom out like that, westop letting tech dictate our
worth.
We start using data as afeedback, not judgment.
(11:39):
And when I start to feel anxiousand like just really nervous
looking at that data, one of myfavorite things to do is just
ditch tech literally.
I can be on a run, and if I lookat my watch and I'm constantly
obsessing about the pace andfrustrated that maybe I'm not
going as fast as I think Ishould.
Oh, the watch comes off, it getsthrown in my pack, especially a
(12:03):
long run, and I ignore it untilI finish my run.
I pay attention to what mybody's telling me because the
more you tap into that, you'regonna understand what you need
in that moment.
That will give you way moreinsight than a random stat.
That doesn't tell the wholestory.
(12:24):
Here's a funny example I had onenight, it was like a couple
weeks ago, where I woke upfeeling like, man, I'm ready to
get the day going.
My feet hit the floor.
I'm like, I feel pumped.
Then I was like, yeah, let mejust check to see how did I
sleep?
My sleep score was poor.
The first thought I had wascool.
I'm gonna be feeling reallytired today and dragging myself
(12:47):
through the whole day, but Ididn't.
I trained my clients.
I worked, I got my run in, Istrength trained, and I felt
fine.
Maybe I was a little tired bythe end of the day, but I didn't
let that number decide how Ifelt.
And that's the trap.
We can let data override ourreality.
So yes, metrics can absolutelybe a tool.
(13:09):
But they don't tell the wholestory because what actually gets
you to stick to a goal and buildreal momentum isn't about the
perfect numbers in your data andyour tech scores.
Now, all that being said.
And I know we're in a tech heavyworld but the way to ensure that
(13:32):
you are going to hit that goalis by looking at your behaviors
goals that have BA behaviors inthat is going to be more within
your control.
It's not just about what youwant, but it's like.
What you do.
So here's how you can reframeit.
(13:53):
Instead of, I wanna be strong,say I will strength train two
times per week.
Instead of, I want more energy,I'll walk 20 minutes after lunch
each day again, these areexamples.
They're broad-based examples.
These kind of goals provide theanchors.
They give you something to comeback to when life gets messy and
(14:15):
we know it will.
So right now, in my owntraining, I know for me, I need
to focus on time-based runs.
I can't sit here and say I needto run this many miles per week.
Doesn't mean that I can't handleit.
My life right now is so chaoticand busy that time-based runs
allow me to understand that Ineed to go out and run for this
(14:39):
many minutes, this many hours,and that helps me schedule the
time in.
I put the trust in knowing thatthe work I get in is the work
that I need to reach, said,finish line of the race that I'm
training for and strengthtraining for me.
And this is specifically to me.
This is not a how to, I know inmy training cycles, it's gonna
(15:03):
vary between two to four timesper week.
it goes on where I'm at with mytraining cycle, where my mileage
is.
So it's not just, oh, I mighthave four this week, two next
week, three of the next.
No, it's based on my runtraining as to the amount of
times I'm going to strengthtrain in that week, so it's
programmed a little bit deeper.
(15:24):
So what it might look like, Ijust finished an ultra marathon.
So I'm entering a build phaseagain.
So I'm going to start liftingand I always do it in ranges
three to four times per week.
My runs are gonna start tobuild, so the volume is gonna be
a little lighter.
And the intensity is gonna be alittle lighter as well.
I'm working on building upstrength.
I'm working on developing thatbase and allowing that bigger
(15:47):
aerobic base to fill in therebefore I start to.
Get a little bit more intensewith my runs, and then I'm going
to shift to more three times aweek with my strength training.
And when I get into taper, orjust before taper and when my
mileage is at the most highest.
I dropped down to more two timesof strength training per week.
(16:10):
The point is, consistency livesin those behaviors and not the
perfect outcomes.
And here's the thing aboutmetrics.
They're easy to chase, they'reshiny, and they're so trackable.
But the stuff that actuallyhelps you stick with the long
term, that's behavior.
And it starts by getting reallyhonest with a few things, like
(16:31):
really honest.
You have to be so honest.
Where I see the frustration,where I see people quitting on
their goals is they're nothonest enough as to what they
can handle.
They're letting other thingsdictate where they're at in
order to understand what willreally work for them and
(16:53):
understand.
If you are in a really chaoticseason, things may look
differently.
For me, I would love to be like,this is the mileage I'm going to
run today, but I need to stickto time base because that's
setting me up for success.
If I focused on the amount ofmiles I need to run on a
specific day, my schedule maynot accommodate that.
(17:15):
so what sets me up for successallows me to train for these
ultra marathons is goingtime-based.
How do you develop thesebehaviors?
How do you understand?
I'm gonna give you fourquestions for you to do a deeper
dive on.
So where are you now?
This means what season of lifeare you in?
(17:38):
Are you up four times a nightbecause you have an infant and
you also have a toddler and youhave a partner that travels and
you have a demanding career.
Okay, well maybe working out sixdays a week for two hours is,
it's just not, it's gonna setyou up for failure so you can
(17:59):
get there, but your lifestyleisn't going to handle that
energy output.
Maybe right now you are in yourmommy taxi season where you're
just doing constantly pick upand drop offs.
You have barely a moment toyourself.
You're working from home andevery spare moment you're trying
to work and you're just all overthe place.
Well, again, maybe the frequencyneeds to be a little lower and
(18:23):
the intensity is going to haveto adjust.
To the day you're in, you stillhave the capacity to do
something, but we need to behonest and where we are now and
what can fit our lifestyle.
Number two is what it actuallyis within your control.
Question number three is wheredo you wanna go?
So for me, and I'll give anexample here, after.
(18:44):
I give the fourth one is how tobuild a plan that fits your life
and moves you forward.
So when I was in the thick of,young kids,, so my early
thirties is when I had my secondand final child..
I knew I wanted to get back tomore intense training.
I didn't know what I wanted todo.
I'd always aspired to do a halfmarathon, a marathon, an ultra
(19:07):
marathon.
There was many things I wantedto do.
For me, it was I wanted to trainfor something that is something
that brought me joy.
I wanted to, you know, continuestrength training.
I wanted to have more time forme to work out.
When my kids were younger, mytraining looked so, so
different.
(19:27):
My kids weren't sleeping throughthe night.
I was arguably, like my, mytraining looked, oh my goodness.
I, it was all over the place.
And what I needed to do wasrecognize where I am.
I had a lot of guilt and shameand frustration built up around
will.
This plan on the internet says,I need to be doing X, Y, Z.
(19:50):
This person on Instagram who isa run coach and fitness
influencer is able to do allthis.
I should be able to know, I hadto recognize my own situation
where I was at, the capacitythat I had, what was in my
control, where I wanted to go,and I had to build a plan that
fit my life to move me forward.
(20:12):
So when I acknowledged and Ianswered all.
Four of these questions, I wasable to put together a plan that
allowed me to be set up forsuccess.
This is what I do for myclients.
I need to know where they arenow, what they have in their own
control, where they wanna go,and then I build the plan that
(20:32):
fits.
Their life and helps move themforward.
Because when you do that, youshift from chasing quick fixes
and you build something that ismore sustainable.
That's how you build self-trust.
That's how you stop relying onmotivation and you start
creating that real momentum thatyou're finally feeling like I
(20:55):
have made it.
I've stepped into that versionof me that I've always wanted to
be.
So if you're sitting there rightnow and you're wondering.
If any of this is even working,if you feel like you're behind,
if you feel like you're offtrack, if you feel like you're
never going to feel like youagain.
Let me say this clearly.
You are not behind.
(21:16):
You are just in the middle.
In the middle.
That's where it all happens.
It's where the trust gets built.
It's where you show up,especially when no one's
clapping.
It's where the strongest versionof yourself lives.
So.
What behavior based goals areyou setting this week?
DM me.
Tag me on Instagram, KatFitstrength, and let's keep this
(21:38):
conversation going.
If this episode has helped youshare it with a friend, please
subscribe so you won't miss anepisode.
And hey, just a quick reminder,what I mentioned earlier, I'm
currently taking on a fewone-to-one clients inside Cafe,
and if you've been listening andyou think, this is what I need,
(21:59):
this is your moment.
I work with women in manyseasons of life, postpartum,
perimenopause, returning tomovement after burnout, injury,
or trying to feel strong andgrounded in the middle of all of
life's chaos.
There are two coaching optionsessentials, which gives you a
clear plan.
And support in the app, regularcheck-ins, which is perfect if
you're self-motivated and youjust want structure and
(22:20):
guidance.
Premier is for when you wantfull support, custom
programming, coaching calls,accountability and messaging, or
access.
To me, it's literally you have acoach in your pocket.
It helps you navigate pivot andcelebrate all the wins along the
way.
So if you're ready.
To stop starting over and buildstrength that sticks, I'd love
(22:42):
to work with you.
Click on the link in the shownotes.
Book a free call, or just simplygo to www.kat.fit and get
started.
Let's build something thatactually fits your life.
Until next time, keep movingforward.
One rep, one mile, one moment ata time.
You've got this.
(23:03):
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(23:25):
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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.
Let me take you back to the Highland Sky 40 miler that I ran
this weekend.
It's really early and I'm abouta few miles in and I'm already
power hiking up a long, steephill.
My legs are burning and my mindis spiraling in a subtle, sneaky
way that it does sometimes whenI am just deep in an effort and
(00:21):
I thought.
What's the actual point of this?
I wasn't quitting, I wasn'tinjured, but mentally I was
floating in that foggy space ofis this even worth it?
No one was watching, no medal atthe top, just me, my breath, my
thoughts, and right there inthat moment I realized this is
(00:42):
exactly how a lot of my clientsfeel.
They're working out, trying tomake healthier choices, showing
up, but it's hard to seeprogress some days.
The goal feels far away.
The scale's not moving.
Life is chaotic, and suddenlythe thought creeps in.
Why bother?
That's what we're diving intoday, how to keep going even
(01:04):
when it feels like the goal isout of reach and how to create a
plan that actually sticks andhow to reconnect with the why
when your motivation gets muddy.
So let's get into it.
Welcome to MilesFromHerView, thepodcast powered by KatFit
Strength, where busy women likeyou find practical solutions to
(01:25):
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.
I'm here to help you cut throughthe noise of fads, hacks, and
quick fixes.
This is a space where wecelebrate womanhood and
(01:47):
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.
Hey, welcome back toMilesFromHerView I am Kat, the
(02:09):
host.
I'm a coach, an ultra runner, amom, your teammate in the whole
juggle of life, of motherhood,and making time for your health.
And today's episode, I'm gonnaget a little bit more personal.
And honestly, I really do feelthat this one is going to stick
with you.
Yes, you may never, ever run anultra marathon, or maybe that is
(02:29):
on your ultimate goal list.
You know, but you don't have torun copious amounts of miles to
understand what I'm talkingabout.
I will share part of my journey,and most recently, I did
complete an ultra marathon thelast Saturday, and I will share
just kind of bits of that andhow it relates to sticking with
things in the long haul.
(02:50):
I genuinely love what I do, andeven though I train regularly
and I coach women every singleday.
I still have moments when Iwonder what's the point?
Why get up early to strengthtrain?
Why go out for that long runwhen my to-do list is already
overflowing?
Why keep showing up when lifefeels like it is just
(03:12):
overflowing?
That thought hit me hard duringthe Highland Sky 40 Mile Ultra
Marathon.
It was really early in the raceand the sun was coming up, and
in this race, they have anextremely challenging uphill
climb.
In the beginning, my legs wereburning, my breath was really
heavy, and my mind was justspinning.
(03:33):
Not in a way I'm ready to quit,but in that quiet, heavy, why am
I doing this kind of way?
I started thinking about allthose early morning alarms, the
workouts that I had to move orskip the times I just pulled
back because mom life, clientschedules and just plain
exhaustion, the unplanned restdays.
(03:55):
Those happen, the modified liftsand the many, many, many times.
I had to adapt.
I'm not getting paid to do this,and honestly, I am a middle of
the pack runner.
I'm not gonna stand up on thatpodium.
I'm doing this for me.
So why does it matter?
And that hit me.
That question, that mental dip.
(04:17):
It's exactly what so many womenthat I coach go through,
especially when they're trainingfor something long term.
No one sees their effort.
There's no medal for doing fourstrength sessions in a week.
There's no trophy for choosingmovement over excuses.
But it matters because progressin real life, it's not flashy.
(04:40):
It's made in the quiet, small,repeated choices.
Let's dive into this here.
How do we stay focused when thegoal feels far off or worse when
you're not even sure the goalmakes sense anymore?
Whether you're training for arace, rebuilding postpartum
strength, or dealing with theperimenopause symptoms, or just
(05:01):
trying to stay consistent.
This whole episode is for you.
You are going to get a lot outof it.
I am going to ask somequestions, and if you are in a
space where you cannot writethem down, I do hope you go back
and listen to it.
What we're gonna unpack today iswhen metrics matter, when they
(05:22):
don't, and how to set goals tohelp keep you going even on
those messy days.
But here's the truth.
We all love outcome goals.
Clients come to me with outcomegoals, and they may sound
something like this.
I want to feel like myselfagain.
I want to lose 10 pounds.
(05:43):
I want to work out consistently.
I want to be able to run withoutstopping.
And those are all amazing.
They give us direction, but theyare not always something we can
control.
You can follow the best strengthplan, eat well, and still not
see that scale move the way youwant it to.
You can train consistently andstill miss a pr.
(06:07):
You can plan out your week andthen you get, sidelined with
your kids getting a stomach bug,and you, your whole week goes
awry.
So when we tie our successesonly to those outcomes, you set
yourself up for frustrationbecause life does not care about
(06:28):
a perfectly written plan.
And if I judge myself solely onthe one day of that race.
To be brutally honest, I'm gonnasay I failed that day.
I missed my goal time.
I needed to power hike a littlebit more than I wanted because
the trails were covered in deepslippery mud that I just
(06:48):
couldn't get my footing.
I had to completely switch up myfueling for the race because
what had always worked just wasnot working the way it should
have.
Maybe it was the heat andhumidity, who knows?
And the pace I wanted to set.
Was not what I had envisioned.
But when I zoomed out from thatrace and looked at the
(07:11):
preparation, I showed up, I madetime to train consistently for
months.
I adapted every time.
Life got messy and I showed up,and that's the part that
matters.
So I wanna offer you this today.
When things aren't going the wayyou planned or expected, instead
of spiraling into this isn'tworking.
(07:34):
I want you to ask yourself thesequestions.
What is actually in my controlthis week?
Am I looking at just one momentor the bigger picture?
How did I respond when thingsdidn't go perfectly?
What skill am I building rightnow, even if I don't see the
(07:58):
outcome yet?
What would I tell my best friendif she's in the same spot?
These questions are powerful.
These questions help you shiftfrom self-judgment to
self-awareness, and when youshift to self-awareness.
It's huge.
It helps you maintainconsistency in that long game.
(08:20):
It stops you from guilting andshaming yourself and falling
into that all or nothing trap.
To be honest, you're never goingto have a year, a month, a week
where your training in thecapacity of strength, training,
cardio and mobility, rest andnutrition is gonna fit perfectly
and go.
Perfectly according to plan.
Without any adaptation to life'smessiness, you're going to have
(08:43):
moments where things are movingalong and clicking, and then the
inevitable will hit.
It will become tough.
When you develop thoseself-awareness in those key
moments, it will help you stayin the long game.
I'm gonna pause for a second.
If you're listening andthinking, this is exactly where
I'm at, I wanna invite you towork with me.
(09:04):
I'm currently accepting newclients at KatFit, and the
summer is one of the best timesto get started.
I know your schedule looksdifferent right now between camp
drop offs, work, travel, familyvacations are just shifting
routines.
Summer is the perfect time tobuild fitness in a way that
works for your actual life.
With KatFit, you don't needhours in the gym.
You don't need a perfectcalendar.
(09:25):
You need a plan that adapts toyou, your energy, your
responsibility, your goals.
If you've been trying to keep upon your own and you feel like
you're spinning your wheels,let's hop on a consultation
call.
No pressure, just a chance totalk and figure out what you
need to move forward.
All right, let's dive into thosemetrics.
Metrics are everywhere, and Ihonestly love'em, and I also
(09:49):
know they can completely messwith your head.
I wear a watch.
I track my pace, my heart rateelevation, gain my mileage.
I look at my HRV, my sleepquality, my recovery status, my
stress levels, my trainingreadiness, and I especially do
this in those higher mileageweeks when my training plan is
(10:09):
getting a little bit moreintense leading up to race.
These numbers can absolutely behelpful.
If you know how to interpretthem, the data points may
include steps, calories, burn,calories, consumed macros, and
so on.
But see, here's the thing.
They are just a snapshot, okay?
And when you see those metricsfor one workout, it is one
(10:33):
workout.
Your watch may say youunderperformed.
You might look at your pace andthink, I'm running really
slowly, but that's a briefsnapshot right there.
You might.
Miss your step goal or get poorsleep score and decide I'm off
track.
But the truth is one data pointdoes not define your progress.
During my Highland Sky Prep, Ihad workout to where everything
(10:55):
looked off.
My pace felt weird, my sleep wastrash.
My HRV dropped, but.
When I zoomed out and I lookedat the trend over weeks and
months versus one rough day, Isaw it.
I was progressing, I wasadapting, and my body was
handling more.
So instead of asking was it agood run, try asking how did
(11:18):
this fit into the bigger pictureof my week?
Did I show up today with what Ihad?
Am I honoring both effort andrecovery?
Because that's what matter.
When we zoom out like that, westop letting tech dictate our
worth.
We start using data as afeedback, not judgment.
(11:39):
And when I start to feel anxiousand like just really nervous
looking at that data, one of myfavorite things to do is just
ditch tech literally.
I can be on a run, and if I lookat my watch and I'm constantly
obsessing about the pace andfrustrated that maybe I'm not
going as fast as I think Ishould.
Oh, the watch comes off, it getsthrown in my pack, especially a
(12:03):
long run, and I ignore it untilI finish my run.
I pay attention to what mybody's telling me because the
more you tap into that, you'regonna understand what you need
in that moment.
That will give you way moreinsight than a random stat.
That doesn't tell the wholestory.
(12:24):
Here's a funny example I had onenight, it was like a couple
weeks ago, where I woke upfeeling like, man, I'm ready to
get the day going.
My feet hit the floor.
I'm like, I feel pumped.
Then I was like, yeah, let mejust check to see how did I
sleep?
My sleep score was poor.
The first thought I had wascool.
I'm gonna be feeling reallytired today and dragging myself
(12:47):
through the whole day, but Ididn't.
I trained my clients.
I worked, I got my run in, Istrength trained, and I felt
fine.
Maybe I was a little tired bythe end of the day, but I didn't
let that number decide how Ifelt.
And that's the trap.
We can let data override ourreality.
So yes, metrics can absolutelybe a tool.
(13:09):
But they don't tell the wholestory because what actually gets
you to stick to a goal and buildreal momentum isn't about the
perfect numbers in your data andyour tech scores.
Now, all that being said.
And I know we're in a tech heavyworld but the way to ensure that
(13:32):
you are going to hit that goalis by looking at your behaviors
goals that have BA behaviors inthat is going to be more within
your control.
It's not just about what youwant, but it's like.
What you do.
So here's how you can reframeit.
(13:53):
Instead of, I wanna be strong,say I will strength train two
times per week.
Instead of, I want more energy,I'll walk 20 minutes after lunch
each day again, these areexamples.
They're broad-based examples.
These kind of goals provide theanchors.
They give you something to comeback to when life gets messy and
(14:15):
we know it will.
So right now, in my owntraining, I know for me, I need
to focus on time-based runs.
I can't sit here and say I needto run this many miles per week.
Doesn't mean that I can't handleit.
My life right now is so chaoticand busy that time-based runs
allow me to understand that Ineed to go out and run for this
(14:39):
many minutes, this many hours,and that helps me schedule the
time in.
I put the trust in knowing thatthe work I get in is the work
that I need to reach, said,finish line of the race that I'm
training for and strengthtraining for me.
And this is specifically to me.
This is not a how to, I know inmy training cycles, it's gonna
(15:03):
vary between two to four timesper week.
it goes on where I'm at with mytraining cycle, where my mileage
is.
So it's not just, oh, I mighthave four this week, two next
week, three of the next.
No, it's based on my runtraining as to the amount of
times I'm going to strengthtrain in that week, so it's
programmed a little bit deeper.
(15:24):
So what it might look like, Ijust finished an ultra marathon.
So I'm entering a build phaseagain.
So I'm going to start liftingand I always do it in ranges
three to four times per week.
My runs are gonna start tobuild, so the volume is gonna be
a little lighter.
And the intensity is gonna be alittle lighter as well.
I'm working on building upstrength.
I'm working on developing thatbase and allowing that bigger
(15:47):
aerobic base to fill in therebefore I start to.
Get a little bit more intensewith my runs, and then I'm going
to shift to more three times aweek with my strength training.
And when I get into taper, orjust before taper and when my
mileage is at the most highest.
I dropped down to more two timesof strength training per week.
(16:10):
The point is, consistency livesin those behaviors and not the
perfect outcomes.
And here's the thing aboutmetrics.
They're easy to chase, they'reshiny, and they're so trackable.
But the stuff that actuallyhelps you stick with the long
term, that's behavior.
And it starts by getting reallyhonest with a few things, like
(16:31):
really honest.
You have to be so honest.
Where I see the frustration,where I see people quitting on
their goals is they're nothonest enough as to what they
can handle.
They're letting other thingsdictate where they're at in
order to understand what willreally work for them and
(16:53):
understand.
If you are in a really chaoticseason, things may look
differently.
For me, I would love to be like,this is the mileage I'm going to
run today, but I need to stickto time base because that's
setting me up for success.
If I focused on the amount ofmiles I need to run on a
specific day, my schedule maynot accommodate that.
(17:15):
so what sets me up for successallows me to train for these
ultra marathons is goingtime-based.
How do you develop thesebehaviors?
How do you understand?
I'm gonna give you fourquestions for you to do a deeper
dive on.
So where are you now?
This means what season of lifeare you in?
(17:38):
Are you up four times a nightbecause you have an infant and
you also have a toddler and youhave a partner that travels and
you have a demanding career.
Okay, well maybe working out sixdays a week for two hours is,
it's just not, it's gonna setyou up for failure so you can
(17:59):
get there, but your lifestyleisn't going to handle that
energy output.
Maybe right now you are in yourmommy taxi season where you're
just doing constantly pick upand drop offs.
You have barely a moment toyourself.
You're working from home andevery spare moment you're trying
to work and you're just all overthe place.
Well, again, maybe the frequencyneeds to be a little lower and
(18:23):
the intensity is going to haveto adjust.
To the day you're in, you stillhave the capacity to do
something, but we need to behonest and where we are now and
what can fit our lifestyle.
Number two is what it actuallyis within your control.
Question number three is wheredo you wanna go?
So for me, and I'll give anexample here, after.
(18:44):
I give the fourth one is how tobuild a plan that fits your life
and moves you forward.
So when I was in the thick of,young kids,, so my early
thirties is when I had my secondand final child..
I knew I wanted to get back tomore intense training.
I didn't know what I wanted todo.
I'd always aspired to do a halfmarathon, a marathon, an ultra
(19:07):
marathon.
There was many things I wantedto do.
For me, it was I wanted to trainfor something that is something
that brought me joy.
I wanted to, you know, continuestrength training.
I wanted to have more time forme to work out.
When my kids were younger, mytraining looked so, so
different.
(19:27):
My kids weren't sleeping throughthe night.
I was arguably, like my, mytraining looked, oh my goodness.
I, it was all over the place.
And what I needed to do wasrecognize where I am.
I had a lot of guilt and shameand frustration built up around
will.
This plan on the internet says,I need to be doing X, Y, Z.
(19:50):
This person on Instagram who isa run coach and fitness
influencer is able to do allthis.
I should be able to know, I hadto recognize my own situation
where I was at, the capacitythat I had, what was in my
control, where I wanted to go,and I had to build a plan that
fit my life to move me forward.
(20:12):
So when I acknowledged and Ianswered all.
Four of these questions, I wasable to put together a plan that
allowed me to be set up forsuccess.
This is what I do for myclients.
I need to know where they arenow, what they have in their own
control, where they wanna go,and then I build the plan that
(20:32):
fits.
Their life and helps move themforward.
Because when you do that, youshift from chasing quick fixes
and you build something that ismore sustainable.
That's how you build self-trust.
That's how you stop relying onmotivation and you start
creating that real momentum thatyou're finally feeling like I
(20:55):
have made it.
I've stepped into that versionof me that I've always wanted to
be.
So if you're sitting there rightnow and you're wondering.
If any of this is even working,if you feel like you're behind,
if you feel like you're offtrack, if you feel like you're
never going to feel like youagain.
Let me say this clearly.
You are not behind.
(21:16):
You are just in the middle.
In the middle.
That's where it all happens.
It's where the trust gets built.
It's where you show up,especially when no one's
clapping.
It's where the strongest versionof yourself lives.
So.
What behavior based goals areyou setting this week?
DM me.
Tag me on Instagram, KatFitstrength, and let's keep this
(21:38):
conversation going.
If this episode has helped youshare it with a friend, please
subscribe so you won't miss anepisode.
And hey, just a quick reminder,what I mentioned earlier, I'm
currently taking on a fewone-to-one clients inside Cafe,
and if you've been listening andyou think, this is what I need,
(21:59):
this is your moment.
I work with women in manyseasons of life, postpartum,
perimenopause, returning tomovement after burnout, injury,
or trying to feel strong andgrounded in the middle of all of
life's chaos.
There are two coaching optionsessentials, which gives you a
clear plan.
And support in the app, regularcheck-ins, which is perfect if
you're self-motivated and youjust want structure and
(22:20):
guidance.
Premier is for when you wantfull support, custom
programming, coaching calls,accountability and messaging, or
access.
To me, it's literally you have acoach in your pocket.
It helps you navigate pivot andcelebrate all the wins along the
way.
So if you're ready.
To stop starting over and buildstrength that sticks, I'd love
(22:42):
to work with you.
Click on the link in the shownotes.
Book a free call, or just simplygo to www.kat.fit and get
started.
Let's build something thatactually fits your life.
Until next time, keep movingforward.
One rep, one mile, one moment ata time.
You've got this.
(23:03):
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
(23:25):
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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