MilesFromHerView

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In this episode of MilesFromHerView, powered by KatFit Strength, host Kat shares insights and practical solutions for busy women to fuel their fitness journeys. Kat, a mom, business owner, ultra marathon runner, and strength trainer with nearly two decades of experience, addresses common fitness and nutrition challenges. She recounts her recent family trip to Nova Scotia, highlighting the importance of adaptability and planning. Kat answers listener questions about fitting strength training into busy schedules, the importance of varied cardio activities, incorporating mobility exercises, and maintaining balanced nutrition amidst daily chaos. Tune in for...

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This episode is for you if you’ve ever wondered why maintaining muscle and keeping your metabolism strong gets harder with age. Kat breaks down the science of muscle loss, metabolism, and how strength training can counteract the natural decline that begins in your 30s. She also shares practical strategies to help you build and maintain muscle through smart training, progressive overload, and proper nutrition.

In This Episode, You’ll Learn:

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In this episode of MilesFromHerView, Kat discusses why metabolism slows down with age and the importance of muscle for women in their thirties and beyond. Kat explains the science behind muscle loss, sarcopenia, and the critical role of strength training for maintaining and increasing muscle mass. Listeners will learn practical strategies for effective strength training, including compound movements, progressive overload, and the importance of sleep and nutrition. Kat also emphasizes the unique challenges women face as they approach menopause and how maintaining muscle mass can improve overall health and vitality. If you're ready...

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In this episode of MilesFromHerView, powered by KatFit Strength, host Kat discusses the limitations of before and after photos in capturing true fitness progress. She emphasizes the importance of focusing on personal growth, strength, and resilience rather than aesthetics. Kat shares insights on building a lifelong fitness journey tailored to each woman's unique life season and goals. She encourages listeners to cultivate a positive relationship with their bodies, food, and exercise, and offers practical advice for navigating different phases of life with confidence and self-compassion. Whether you're an athlete, a busy mom, or...

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In this episode, Kat talks with Nicole, a labor and delivery nurse and founder of Mainline Family Education. They discuss the transition from hospital nursing to starting a parent-focused educational organization. Nicole explains the importance of building a support system or 'village' for parents, the benefits of small, personalized classes, and the significance of infant and child CPR training. They also share personal experiences and advice on navigating the early stages of parenthood. Nicole emphasizes the importance of trusting your instincts as a parent and seeking support when needed. The episode concludes with...

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In this episode of MilesFromHerView, host Kat dives deep into the world of creatine supplementation with expert dietitian Shelby O'Neill. They discuss the potential benefits of creatine, ideal dosage, and considerations for different individuals, with a special focus on women's health. From understanding the science behind creatine to debunking common myths, Kat and Shelby provide a comprehensive guide to help women make informed decisions about this popular supplement.

00:00 Introduction and Disclaimer

00:42 Meet Your Host, Kat

01:30 Guest Introduction: Shelby O'Neill

02:45 Diving into Creatine: Misconceptions and Basics<...

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Today, Kat gets honest about her problem with the fitness industry and why so many of the messages aimed at women are built on fear, confusion, and half-truths.

In this episode, you’ll hear:
 ✅ Why your body isn’t a project to fix
 ✅ How social media turns normal life seasons: pregnancy, postpartum, perimenopause, into profit centers
 ✅ The truth about diastasis recti and why one-size-fits-all “fixes” fall short
 ✅ The facts (not hype) about weighted vest walking
 ✅ How to tell the difference between an influencer and an experienced coach
 ✅ Why you do...

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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...

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Welcome to the MilesFromHerView podcast, powered by KatFit Strength. Host Kat, a seasoned strength trainer and mom, discusses genuine solutions for women balancing fitness, motherhood, and life. In this episode, Dr. Megan Bragg, a registered dietitian nutritionist specializing in maternal and child nutrition, shares insights into picky eating, debunking dietary myths, and the importance of prenatal nutrition. Dr. Bragg emphasizes a balanced and intuitive approach to eating, highlighting the significance of breaking the cycle of perfectionism surrounding diet. Kat and Megan offer practical advice for creating a stress-free environment around food and maintaining...

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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...

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In this episode of MilesFromHerView, host Kat, a seasoned strength trainer, ultra marathon runner, and mother, discusses how to tailor fitness programs to the various 'seasons' of life women go through. Kat shares insights on how to match workouts to one's current goals, energy levels, and life circumstances to build momentum and see real progress. She provides practical advice, using case studies and client stories, on creating exercise regimes that fit around busy lifestyles, whether you're rebuilding after an injury, maintaining during a hectic period, or pushing towards bold goals. Listeners are encouraged...

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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-Restfu...

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In this episode of MilesFromHerView, host Kat welcomes Keri Cooper, owner of Sleep Solutions by Keri, a virtual adult sleep coaching program. They discuss the pivotal role of sleep in mental health and overall well-being, especially for busy women and moms. Keri shares her expertise as a psychotherapist and certified sleep science coach, offering practical advice for improving sleep quality, establishing healthy routines, and prioritizing sleep. They also address common sleep disruptors, the effects of stress, and the significance of modeling good sleep habits for children.

Contact Keri: 
https://sleepsolutionsbykeri.c...

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You’ve been moving. Barre classes? Check. Yoga flow? Love it. Running? When time allows, you’re lacing up and logging miles. But if you’re still feeling stuck, achy, or like your body just isn’t changing this episode is your missing piece.

We’re talking about where strength training actually fits in your weekly routine, without replacing the workouts you love. Whether you're a barre devotee, a dedicated yogi, or a busy runner chasing that post-workout high, adding progressive strength doesn’t mean giving anything up. It means finally training in...

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In this special anniversary episode, host Kat reflects on the podcast's first year and her journey of self-worth and authenticity. Celebrating her 43rd birthday, she shares raw and honest experiences about starting again, avoiding comparisons, and embracing one's voice. Kat emphasizes the importance of being a beginner and investing in oneself. She discusses her extensive background in fitness and coaching and outlines her mission to support women respectfully and empoweringly. Tune in for an inspiring message about living fully, overcoming shame, and making bold moves. 

Let's celebrate the journey and look f...

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You’re checking all the boxes: working out, eating clean, getting your steps in—but you still feel exhausted, bloated, foggy, and snappy with the people you love most. In this episode, I share what was really going on with my body when it started breaking down, even though it looked like I was doing everything right.

We dive into what happens when your nervous system never gets a true break, why the stress response matters more than you think, and how the book Burnout: The Secret to Unlocking the Stress Cycl...

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If you’ve ever felt that fitness just doesn’t fit your life, you’re not alone. In this episode, Kat shares a story she hears repeatedly from high-achieving moms and career-driven women who are burnt out, overwhelmed, and starting to think they are the problem. Spoiler alert: you’re not. The program is.

Kat breaks down the key difference between build and maintenance phases, why most plans fail busy women over 35, and how shifting your approach can help you feel strong, energized, and successful, without overhauling your life. Whether...

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In this episode of MilesFromHerView, powered by KatFit Strength, host Kat interviews Liz Schonthal, a registered dietitian specializing in PCOS, prenatal perinatal nutrition, and disordered eating. Liz shares her insights into PCOS, its symptoms, diagnosis, and common misconceptions. The conversation delves into how nutrition can play a pivotal role in managing PCOS and the importance of intuitive eating. They discuss the impacts of diet culture, the necessity of sustainable nutrition practices, and the role of social and emotional well-being in overall health.

Connect with Liz:
https://yournutritionpartner.com/<...

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Have you ever felt like a vacation totally derailed your workouts? Like everything was finally clicking… and then spring break or summer hits, and boom, momentum is gone?

You’re not alone. But what if I told you that taking a break doesn’t have to mean starting over?

In this episode of Miles From Her View, I’m sharing the exact mindset and strategies I coach my KatFit Strength clients through so they can take time off without spiraling into the all-or-nothing trap. Whether it’s spring break, a two-week...

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Feeling exhausted instead of energized after cardio? Not seeing the fat loss results you used to? It’s time to rethink how cardio fits into your fitness plan. In this episode, we’re diving deep into how cardio affects hormones, metabolism, and fat loss—especially for women over 35. Because here’s the truth: more cardio isn’t the answer, but the right cardio is.

Join me as we break down the different types of cardio, how they impact your body, and how to structure your week for maximum fat loss and longevity...

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This episode is for you if you’ve ever wondered why maintaining muscle and keeping your metabolism strong gets harder with age. Kat breaks down the science of muscle loss, metabolism, and how strength training can counteract the natural decline that begins in your 30s. She also shares practical strategies to help you build and maintain muscle through smart training, progressive overload, and proper nutrition.

In This Episode, You’ll Learn:

Send us a text

In this episode of MilesFromHerView, host Kat dives deep into the world of creatine supplementation with expert dietitian Shelby O'Neill. They discuss the potential benefits of creatine, ideal dosage, and considerations for different individuals, with a special focus on women's health. From understanding the science behind creatine to debunking common myths, Kat and Shelby provide a comprehensive guide to help women make informed decisions about this popular supplement.

00:00 Introduction and Disclaimer

00:42 Meet Your Host, Kat

01:30 Guest Introduction: Shelby O'Neill

02:45 Diving into Creatine: Misconceptions and Basics<...

Send us a text

Welcome back to MilesFromHerView, the podcast powered by KatFit Strength, where we challenge the outdated narratives around motherhood, fitness, and self-worth.

In today’s episode, Kat shares a deeply personal moment from the start line of her 100-mile race—one that solidified her belief that strength isn’t about shrinking but about stepping into more. We’re tackling the toxic messaging that tells moms their bodies are ruined, that fitness is just about bouncing back, and that taking time for themselves is selfish.

What You’ll Learn in This Episo...