July 4, 2025 • 13 mins
In this episode of MilesFromHerView, powered by KatFit Strength, host Kat addresses the mid-year slump many women experience. Through personal anecdotes and six reflective questions, she guides listeners to reassess their goals, priorities, and motivations. She emphasizes the importance of 'rigid flexibility' in training, offering practical advice on how to stay consistent without guilt. Kat encourages simplifying routines, pairing movement with enjoyable activities, and weekly reflections to stay on track. Tune in for a no-guilt reset to recharge your fitness journey for the rest of the year.
00:00 Introduction and Welcome
01:25 Mid-Year Goal Check-In
03:33 Reflective Questions for Realignment
06:11 The Concept of Rigid Flexibility
07:40 Personal Story and Practical Tips
11:26 Final Encouragement and Closing
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kat (00:00):
It is July, and if you're like most women I coach, the
past six months have been a blurof drop offs, deadlines, and
trying to carve out just alittle time for yourself.
Maybe your training has beensteady or maybe you're realizing
you've lost some of that spark,even though you're still showing
up.
Today.
I am sharing the exact questionsI use to check in on my own
(00:23):
goals, especially on the daysI'm forcing a run between school
pickups or squeezing in a quicklift between clients.
If you are ready for a no guiltreset and a clear path forward.
This episode is for you.
Welcome to MilesFromherView, thepodcast powered by KatFit
Strength, where busy women likeyou find practical solutions to
(00:44):
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
(01:06):
motherhood.
All while building strength andresilience and reconnecting with
you from a place ofself-compassion and worthiness.
Whether you're lacing up yourrunning shoes to go out for a
run, driving your kids topractice or squeezing in a
moment for yourself, I'm righthere in the trenches with you.
Let's dive in.
Welcome back to MilesFromHerViewI am Kat, your host, and I
(01:30):
cannot believe it is July today.
I am recording it.
It is July one.
This will be released on Friday,so it'll be the 4th of July.
And somehow it felt likeyesterday was January one and we
were just starting this year,and now we are really in the
middle of the year, maybe youset some goals in January.
(01:52):
Maybe you were continuing withsome goals in January and I'll
be quick to say this episode isnot about looking at what you
haven't done, but it's arealistic check-in that needs to
happen regardless if you've beenconsistent or if life happens,
which is normal, life can happenthat is all part of being human.
(02:15):
So if you felt like your goalshave faded into the background,
or maybe you're showing up, butyou've lost that spark, that
motivation, that like superburning fire of like, I can't
wait to get this goal conquered.
You're definitely not alone.
And it is very common when lifeis chaotic.
When you're wearing 10 differenthats and you're jumping into all
(02:37):
these different roles, caringfor everyone else, or managing
calendars that just never stop.
So we're really gonna focus onthis chance to pause.
Take an honest look where you'reat, and remember why you started
with that when we're reflecting.
It is not about pointing out allthe ways you fell short.
(03:00):
It's about looking at what isworking and what's not, and what
you care about enough to keepshowing up for even when it's
messy.
So it's looking at everythingbut not from a place of guilt
and shame.
This is why we reflect and whenthat happens, even the most
(03:20):
dialed in training plan can alsofeel hollow because we've lost
that connection with your why.
These questions that I'm gonnashare with you are questions
that I also use for myself to dothat check-in.
If you are in a position, grab ajournal, type on your phone if
the notes app is where you go,and let these six questions help
(03:44):
guide you on a reflectionrealign, and create that clarity
for the rest of the year.
Question number one is, ifsomeone looked at how you spent
your time, energy, and focusover the last six months, what
would they say your prioritieswere?
I'm gonna read that one moretime.
If someone looked at how youspent your time, energy, and
(04:07):
focus over the last six months,what would they say your
priorities were?
Question number two.
If you keep going exactly theway you have been, where will
you be with your strength,cardio, and mobility by
December?
Okay, I'm gonna say that oneagain.
I'm gonna repeat them twice.
(04:29):
If you keep going exactly theway you've been, where will you
be with your strength?
Cardio, mobility by December.
Question number three.
Why did you start this goal inthe first place?
What was your deeper reason?
I'm gonna repeat it again.
(04:50):
Why did you start this goal inthe first place?
What was your deeper reason?
Question number four, what arethe three biggest obstacles
you'll face in the next sixmonths and how can you get
support or create a plan aroundthem?
This one is a huge one.
(05:13):
That a lot overlook with theirgoals, and I'm gonna repeat it.
What are the three biggestobstacles you'll face in the
next six months and how can youget support or create a plan
around them?
Question number five, what doyou need to cancel, delegate, or
(05:35):
let go of to free up space andenergy?
This is a huge one.
It plays into a bigger part ofour goals than we realize.
So I'm gonna repeat it.
What do you need to cancel,delegate, or let go of to free
up space and energy.
And then the final question,question number six is where do
(05:57):
you need more structure andwhere do you need more freedom?
Okay, I'm gonna repeat that one.
Where do you need more structureand where do you need more
freedom?
So this is what I like to callrigid flexibility, and it's
about having a framework, butbeing willing to adjust without
(06:18):
guilt when life inevitablychanges.
So rigid flexibility means youcommit to the essence of the
plan, but not doing it exactlyto the t.
Perfectly.
For example, you might have agoal to strength drain twice a
week, but that does not mean ithas to be on the same days or
(06:38):
the same length of session everytime.
It means you'll figure out howto get it done in a way that
fits your week.
Sometimes that's a 45 minutelift.
Sometimes it's a 15 minutebetween meetings or before
getting the kids up.
See, this is where theconsistency is.
And I've said it numerous timeson this podcast is consistency
(06:59):
isn't about perfection.
It's about creativelyadaptively, being flexible and
showing up.
We're gonna take a quick break.
If you're ready to buildstrength and stay consistent
without the overwhelm, I'd loveto help you inside of KatFit
Strength.
This is my online program forbusy women who want to train
smarter, feel stronger, andcreate routines that actually
(07:20):
fit real life.
You'll get clear, no fluffprogramming, personal coaching
support, and the accountabilityto stick with it.
Even when life is unpredictable,you can learn more and see if
we're a good fit at.
KatFit.
That's KAT ft.
All right, let's get back to theepisode.
I wanna share a little bit moreof my own story because from the
(07:42):
outside it might look like Ihave it all together.
If you've been a long timefollower, I love it.
Thank you so much for showingup.
If you are new to the Podcast.
Welcome, but if you've been along-term follower, you know, I
train for ultra marathons, whichis anything over 26.2 miles.
(08:03):
That does require a lot of timeand energy throughout the week.
I'm a mama twice over and I runa business, and my kids are into
all things sports and music.
So from the outside, I run onaverage between 40 to 50 miles a
week, and I strength train threetimes a week.
(08:26):
It takes up a big part of mylife, but that doesn't mean I
never lose focus zooming in, andI'm not gonna get so granular to
the point where I'm going minuteby minute.
But most of my weeks, I havedays where I'm wedging a run in
(08:46):
between school pickups and dropoffs or sport pickups and drop
offs, and days where my liftsget cut short down, like down to
20 minutes because I have backto back clients days where I
have to give myself an unplannedday off because my body, my
brain, my schedule, everythingjust needs it.
Okay?
But I am consistent, however.
(09:11):
I can feel very disconnectedfrom my why when I'm juggling
and.
Having that rigid flexibility tofit myself and my training into
a jam packed schedule.
And when that happens, I askmyself these same questions and
it helps me remember I trainbecause movement makes me feel
(09:33):
more capable and alive.
I lift because I want to staystrong and injury free for the
long haul, and I run becauseit's.
At the time, I claim for myself,even when everything else feels
chaotic, it's my space where,especially my longer runs, where
I'm kind of doing a mentaldeload.
(09:55):
I am working through businesschallenges or thinking about
client plans, and it is just away for me to kind of give back
to myself.
Or I'm pairing it with runningwith some friends, which is a
great social fun activity forme.
And I have friends in the trailcommunity who we go log miles on
(10:18):
and we talk about any andeverything.
So if you're feeling like you'velost your spark or you're not
doing enough, I promise youthis, you are not alone.
And if you're in this seasonwhere everything feels hard,
here are a few things that helpme and might help you reconnect
with your why.
(10:40):
Write it down and put it whereyou'll see it every day.
Simplify.
You don't have to train fivedays a week.
One to two sessions doneconsistently matter more.
Pair movement with something youenjoy.
A podcast, music.
Walking with a friend, a familymember, or a quiet room can help
(11:03):
you look forward to it.
Reflect weekly.
Even a quick five minutecheck-in can help you adjust
before you drift too far offtrack.
So to recap that, reconnect withyour why.
Simplify pair a movement withsomething you enjoy and reflect
(11:23):
weekly.
I wanna leave you with thisreminder.
You don't need a fresh calendarto start over.
You can start today.
To be honest, there's nothingmagical about January one with
goal setting.
Any day we'll do just fine.
Whether you're running ultramarathons or trying to get that
15 minute lift in or just makespace for a walk after dinner,
(11:48):
you are doing enough.
You are not behind, you are notfailing.
You are a human doing your best.
If you need help or if you wannabuild something sustainable,
reach out.
I'm here for you.
Just message the podcast.
You've got this.
And before I go, if this episoderesonated with you, I'd love if
(12:08):
you could take a moment andshare it with a friend or leave
a quick review.
And follow the podcast.
It helps more women like youfind MilesFromherView and feel
supported in their own journey.
Thank you so much for beinghere.
Thank you for tuning in toMilesFromHerView powered by
KatFit Strength.
If this podcast inspires you,don't keep it for yourself.
(12:31):
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
(12:52):
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.
It is July, and if you're like most women I coach, the
past six months have been a blurof drop offs, deadlines, and
trying to carve out just alittle time for yourself.
Maybe your training has beensteady or maybe you're realizing
you've lost some of that spark,even though you're still showing
up.
Today.
I am sharing the exact questionsI use to check in on my own
(00:23):
goals, especially on the daysI'm forcing a run between school
pickups or squeezing in a quicklift between clients.
If you are ready for a no guiltreset and a clear path forward.
This episode is for you.
Welcome to MilesFromherView, thepodcast powered by KatFit
Strength, where busy women likeyou find practical solutions to
(00:44):
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
(01:06):
motherhood.
All while building strength andresilience and reconnecting with
you from a place ofself-compassion and worthiness.
Whether you're lacing up yourrunning shoes to go out for a
run, driving your kids topractice or squeezing in a
moment for yourself, I'm righthere in the trenches with you.
Let's dive in.
Welcome back to MilesFromHerViewI am Kat, your host, and I
(01:30):
cannot believe it is July today.
I am recording it.
It is July one.
This will be released on Friday,so it'll be the 4th of July.
And somehow it felt likeyesterday was January one and we
were just starting this year,and now we are really in the
middle of the year, maybe youset some goals in January.
(01:52):
Maybe you were continuing withsome goals in January and I'll
be quick to say this episode isnot about looking at what you
haven't done, but it's arealistic check-in that needs to
happen regardless if you've beenconsistent or if life happens,
which is normal, life can happenthat is all part of being human.
(02:15):
So if you felt like your goalshave faded into the background,
or maybe you're showing up, butyou've lost that spark, that
motivation, that like superburning fire of like, I can't
wait to get this goal conquered.
You're definitely not alone.
And it is very common when lifeis chaotic.
When you're wearing 10 differenthats and you're jumping into all
(02:37):
these different roles, caringfor everyone else, or managing
calendars that just never stop.
So we're really gonna focus onthis chance to pause.
Take an honest look where you'reat, and remember why you started
with that when we're reflecting.
It is not about pointing out allthe ways you fell short.
(03:00):
It's about looking at what isworking and what's not, and what
you care about enough to keepshowing up for even when it's
messy.
So it's looking at everythingbut not from a place of guilt
and shame.
This is why we reflect and whenthat happens, even the most
(03:20):
dialed in training plan can alsofeel hollow because we've lost
that connection with your why.
These questions that I'm gonnashare with you are questions
that I also use for myself to dothat check-in.
If you are in a position, grab ajournal, type on your phone if
the notes app is where you go,and let these six questions help
(03:44):
guide you on a reflectionrealign, and create that clarity
for the rest of the year.
Question number one is, ifsomeone looked at how you spent
your time, energy, and focusover the last six months, what
would they say your prioritieswere?
I'm gonna read that one moretime.
If someone looked at how youspent your time, energy, and
(04:07):
focus over the last six months,what would they say your
priorities were?
Question number two.
If you keep going exactly theway you have been, where will
you be with your strength,cardio, and mobility by
December?
Okay, I'm gonna say that oneagain.
I'm gonna repeat them twice.
(04:29):
If you keep going exactly theway you've been, where will you
be with your strength?
Cardio, mobility by December.
Question number three.
Why did you start this goal inthe first place?
What was your deeper reason?
I'm gonna repeat it again.
(04:50):
Why did you start this goal inthe first place?
What was your deeper reason?
Question number four, what arethe three biggest obstacles
you'll face in the next sixmonths and how can you get
support or create a plan aroundthem?
This one is a huge one.
(05:13):
That a lot overlook with theirgoals, and I'm gonna repeat it.
What are the three biggestobstacles you'll face in the
next six months and how can youget support or create a plan
around them?
Question number five, what doyou need to cancel, delegate, or
(05:35):
let go of to free up space andenergy?
This is a huge one.
It plays into a bigger part ofour goals than we realize.
So I'm gonna repeat it.
What do you need to cancel,delegate, or let go of to free
up space and energy.
And then the final question,question number six is where do
(05:57):
you need more structure andwhere do you need more freedom?
Okay, I'm gonna repeat that one.
Where do you need more structureand where do you need more
freedom?
So this is what I like to callrigid flexibility, and it's
about having a framework, butbeing willing to adjust without
(06:18):
guilt when life inevitablychanges.
So rigid flexibility means youcommit to the essence of the
plan, but not doing it exactlyto the t.
Perfectly.
For example, you might have agoal to strength drain twice a
week, but that does not mean ithas to be on the same days or
(06:38):
the same length of session everytime.
It means you'll figure out howto get it done in a way that
fits your week.
Sometimes that's a 45 minutelift.
Sometimes it's a 15 minutebetween meetings or before
getting the kids up.
See, this is where theconsistency is.
And I've said it numerous timeson this podcast is consistency
(06:59):
isn't about perfection.
It's about creativelyadaptively, being flexible and
showing up.
We're gonna take a quick break.
If you're ready to buildstrength and stay consistent
without the overwhelm, I'd loveto help you inside of KatFit
Strength.
This is my online program forbusy women who want to train
smarter, feel stronger, andcreate routines that actually
(07:20):
fit real life.
You'll get clear, no fluffprogramming, personal coaching
support, and the accountabilityto stick with it.
Even when life is unpredictable,you can learn more and see if
we're a good fit at.
KatFit.
That's KAT ft.
All right, let's get back to theepisode.
I wanna share a little bit moreof my own story because from the
(07:42):
outside it might look like Ihave it all together.
If you've been a long timefollower, I love it.
Thank you so much for showingup.
If you are new to the Podcast.
Welcome, but if you've been along-term follower, you know, I
train for ultra marathons, whichis anything over 26.2 miles.
(08:03):
That does require a lot of timeand energy throughout the week.
I'm a mama twice over and I runa business, and my kids are into
all things sports and music.
So from the outside, I run onaverage between 40 to 50 miles a
week, and I strength train threetimes a week.
(08:26):
It takes up a big part of mylife, but that doesn't mean I
never lose focus zooming in, andI'm not gonna get so granular to
the point where I'm going minuteby minute.
But most of my weeks, I havedays where I'm wedging a run in
(08:46):
between school pickups and dropoffs or sport pickups and drop
offs, and days where my liftsget cut short down, like down to
20 minutes because I have backto back clients days where I
have to give myself an unplannedday off because my body, my
brain, my schedule, everythingjust needs it.
Okay?
But I am consistent, however.
(09:11):
I can feel very disconnectedfrom my why when I'm juggling
and.
Having that rigid flexibility tofit myself and my training into
a jam packed schedule.
And when that happens, I askmyself these same questions and
it helps me remember I trainbecause movement makes me feel
(09:33):
more capable and alive.
I lift because I want to staystrong and injury free for the
long haul, and I run becauseit's.
At the time, I claim for myself,even when everything else feels
chaotic, it's my space where,especially my longer runs, where
I'm kind of doing a mentaldeload.
(09:55):
I am working through businesschallenges or thinking about
client plans, and it is just away for me to kind of give back
to myself.
Or I'm pairing it with runningwith some friends, which is a
great social fun activity forme.
And I have friends in the trailcommunity who we go log miles on
(10:18):
and we talk about any andeverything.
So if you're feeling like you'velost your spark or you're not
doing enough, I promise youthis, you are not alone.
And if you're in this seasonwhere everything feels hard,
here are a few things that helpme and might help you reconnect
with your why.
(10:40):
Write it down and put it whereyou'll see it every day.
Simplify.
You don't have to train fivedays a week.
One to two sessions doneconsistently matter more.
Pair movement with something youenjoy.
A podcast, music.
Walking with a friend, a familymember, or a quiet room can help
(11:03):
you look forward to it.
Reflect weekly.
Even a quick five minutecheck-in can help you adjust
before you drift too far offtrack.
So to recap that, reconnect withyour why.
Simplify pair a movement withsomething you enjoy and reflect
(11:23):
weekly.
I wanna leave you with thisreminder.
You don't need a fresh calendarto start over.
You can start today.
To be honest, there's nothingmagical about January one with
goal setting.
Any day we'll do just fine.
Whether you're running ultramarathons or trying to get that
15 minute lift in or just makespace for a walk after dinner,
(11:48):
you are doing enough.
You are not behind, you are notfailing.
You are a human doing your best.
If you need help or if you wannabuild something sustainable,
reach out.
I'm here for you.
Just message the podcast.
You've got this.
And before I go, if this episoderesonated with you, I'd love if
(12:08):
you could take a moment andshare it with a friend or leave
a quick review.
And follow the podcast.
It helps more women like youfind MilesFromherView and feel
supported in their own journey.
Thank you so much for beinghere.
Thank you for tuning in toMilesFromHerView powered by
KatFit Strength.
If this podcast inspires you,don't keep it for yourself.
(12:31):
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
(12:52):
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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