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In this episode of MilesFromHerView, host Kat, an experienced ultra-marathon runner and strength trainer, discusses the crucial role of strength training for women runners, particularly those in their forties. The episode covers the integration of running and strength training, debunking myths about weight lifting and its effects on running performance. Kat explains the importance of periodization in strength training, detailing phases from hypertrophy to power and plyometrics, and provides practical advice on how to create a balanced training routine that enhances performance, prevents injuries, and promotes long-term running resilience. The episode also addresses common mistakes, such as lifting heavy during peak running volume and not progressing weights, and offers solutions to avoid them.

00:00 Introduction: Running vs. Strength Training Dilemma

00:35 Welcome to MilesFromHerView

01:23 The Importance of Strength Training for Runners

03:07 Challenges for Women Runners in Their Forties

06:42 Phases of Strength Training

19:48 Common Mistakes and How to Avoid Them

24:38 Addressing Specific Concerns

27:26 Creating Your Action Plan

30:29 Final Thoughts and Encouragement

33:29 Conclusion and Call to Action

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In this episode of MilesFromHerView, Kat recounts her intense and emotional experience running a 100-mile solo race without a crew, highlighting the physical and mental challenges she faced. She discusses the intricate planning and preparation involved, the struggle of balancing family life with ambitious personal goals, and the powerful realization of her own strength and worthiness. This raw, unfiltered story serves as an inspiring message to busy women and mothers, urging them to prioritize their own dreams and well-being. Kat shares practical tips and motivational insights that encourage listeners to take small steps toward their own '100 miles,' reinforcing the idea that showing up for oneself is a vital act of self-love and strength.

00:00 The Struggle at Mile 68

01:00 Introduction to the Journey

02:39 A Day in the Life of a Busy Mom

04:21 Training and Sacrifices

13:08 The Emotional Drive to the Race

15:39 The Race Begins

19:33 Facing Physical and Mental Challenges

23:54 A Note of Encouragement

25:01 Mental Tricks for Endurance

26:23 Listening to Your Body

27:02 The Loneliness of the Long Distance Runner

27:50 Running for All Women

28:39 The Final Push

30:55 Crossing the Finish Line

32:22 The Power of Small Acts

35:40 Challenging Yourself

36:55 The Magic of Showing Up

38:44 Conclusion and Call to Action

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In this episode of MilesFromHerView, host Kat sits down with licensed mental health therapist Nicole McNelis, who specializes in perinatal counseling. They delve deep into the topic of maternal rage, also known as mom rage, discussing its prevalence, underlying causes, and its distinction from other mental health issues like anxiety and depression. Nicole shares insights based on her clinical experience and ongoing research, including a study on maternal rage being conducted with the Philadelphia College of Osteopathic Medicine. They explore how societal and cultural factors contribute to maternal rage, the importance of acknowledging and understanding this emotion, and practical coping strategies for mothers. The episode emphasizes the need for systemic changes to better support mothers and reduce maternal rage, highlighting how paid leave and other policies could make a significant difference. Kat and Nicole also discuss the critical role of modeling healthy emotional responses for children. The episode concludes with Nicole offering a mantra for mothers experiencing rage: 'It's not a meltdown, it's a message.

Connect with Nicole:
www.nicolemcnelis.com
https://www.instagram.com/therapist.mom.collective/ https://www.facebook.com/nicolemcnelistherapy

00:00 Introduction to Maternal Rage

01:33 Diving Deeper into Maternal Rage

02:11 Research and Findings on Maternal Rage

04:43 Cultural and Systemic Issues

08:32 Symptoms and Coping Strategies

12:14 Impact on Family Dynamics

13:41 Gender Differences in Parental Rage

16:37 Inclusive Definition of Motherhood

17:11 Caretaking Labor Across Different Stages

20:55 Understanding the Cycle of Maternal Rage

21:35 Acknowledging and Engaging with Rage

23:22 Curiosity Over Judgment

24:29 Practical Strategies for Managing Rage

26:49 Modeling Healthy Emotional Responses

29:12 Cultural Shifts to Support Mothers

32:28 Advocacy for Structural Support

36:45 Final Thoughts and Takeaways

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In this episode of MilesFromHerView, host Kat answers top questions from listeners about prioritizing fitness amid chaotic schedules. Kat, a seasoned fitness coach, offers actionable tips to move from feeling stuck to making real progress without falling into perfectionist traps. She emphasizes the importance of sleep, a balanced diet, and adaptable workout routines. Kat also explores the synergy between strength training and running, particularly as women age, and how to overcome motivational slumps. Later, she teases next week's episode featuring a conversation with licensed mental health therapist Nicole on maternal rage. Tune in for insights on maintaining your fitness journey with authenticity and resilience.

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00:00 Introduction and Episode Overview

00:34 Welcome to MilesFromherView

01:24 Answering Your Top Questions

02:27 Question 1: Finding Time for Workouts

09:49 Question 2: Importance of Strength Training for Runners

12:11 Question 3: Breaking the Cycle of Inconsistency

16:49 Question 4: Choosing the Right Program

18:36 Question 5: Building Strength and Confidence

21:53 Question 6: Navigating Changes in Your 40s

25:48 Actionable Steps and Conclusion

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In this episode of MilesFromHerView, host Kat from KatFit Strength discusses how stress affects women differently in midlife, particularly hitting harder due to hormonal changes around perimenopause. Kat, an experienced strength trainer and ultra-marathon runner, shares insights into how stress impacts workouts, sleep, and mood, and provides science-backed strategies to manage and thrive. Listeners will hear real-life examples of clients overcoming these challenges, and receive actionable tips on balancing strength training, cardio, nutrition, sleep, and mindfulness. The episode highlights the importance of understanding one's biology and adjusting routines for improved health and well-being during midlife.

00:00 Introduction: The Changing Face of Stress

00:24 Welcome to MilesFromHerView

01:12 Understanding Midlife Stress

02:52 The Science Behind Stress

05:47 Client Stories: Real-Life Examples

09:27 Exercise and Stress Management

12:10 The Importance of Sleep

20:08 Mindfulness and Mental Resilience

26:29 Recognizing and Addressing Stress Signals

28:45 Personal Story: Listening to Your Body

35:47 Practical Takeaways for Managing Stress

38:28 Conclusion: Thriving in Midlife

39:12 Closing Remarks and Call to Action

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In this episode of MilesFromHerView, Kat of KatFit Strength delves into the essentials of fitness for women in midlife, focusing on the importance of strength training, cardio, and power. She debunks common myths, addresses hormonal changes, and provides actionable strategies for building a balanced fitness plan.

Kat emphasizes the benefits of progressive overload, the advantages of non-exercise activity (NEAT), and the practical barriers that women face. She offers a beginner-friendly guide to incorporating strength and cardio into a busy lifestyle without chasing perfection. Perfect for women looking to improve their fitness journey with authenticity and resilience.

00:00 Introduction: Finding Balance in Fitness

00:40 Welcome to MilesFromHerView

01:30 The Importance of Strength, Cardio, and Mobility

02:48 Understanding Hormones and Midlife Fitness

04:18 Progressive Strength Training Explained

08:42 Incorporating Power and Plyometrics

11:13 Cardio: Beyond Running

16:19 The Role of NEAT in Everyday Fitness

20:44 Overcoming Barriers to Consistent Fitness

22:31 Actionable Fitness Tips

23:31 Conclusion: Embrace Your Strength

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In this episode of 'MilesFromHerView,' host Kat welcomes Dr. Elizabeth Williams Ruing, founder of Active Health DPC, to discuss the nuances of over-training, strength training, and recovery, especially for active women. They explore the role of hormones, the impact of stress on training, and how to effectively use wearable device data to enhance workouts and prevent burnout. Dr. Lizzie also emphasizes the importance of proper nutrition, adequate sleep, and tailoring training plans to individual menstrual cycles and life phases, such as perimenopause. This episode is packed with practical tips and expert advice to help women better understand their bodies and improve their fitness journeys.

Get in touch with Dr. Lizzie:

Facebook: https://www.facebook.com/ActiveHealthDPC
Instagram: https://www.instagram.com/activehealthdpc/
YouTube: https://www.youtube.com/@ActiveHealthDPC
Newsletter: on my website: https://activehealthdpc.org/
Website: https://activehealthdpc.org/

00:00 Introduction to Today's Guest and Episode Overview
01:11 Welcome to MilesFromHerView Podcast
02:02 Exploring Training and Recovery for Active Women
03:10 Understanding the Mental Shift in Training
04:49 The Impact of Hormones on Training and Recovery
06:34 Defining Overtraining and Its Phases
09:23 The Importance of Recovery and Avoiding Overtraining
12:53 Postpartum Training and Overtraining Syndrome
18:55 The Role of Wearable Devices in Monitoring Training
27:16 Understanding Heart Rate Variability
29:21 The Importance of Sleep for Recovery
30:32 Optimizing Sleep Hygiene
34:09 Managing Training and Sleep
39:44 Nutrition and Hydration Tips
44:50 Final Thoughts and Contact Information

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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 actionable advice on how to stay consistent with your fitness routines while navigating life's unpredictability.

00:00 Welcome to MilesFromHerView

00:48 Catching Up After a Family Trip

01:29 Travel Adventures and Planning

08:33 Fitness and Life Lessons from the Trip

10:41 Maintaining Fitness Routines

17:42 Cardio Training Insights

22:15 Addressing Mobility and Recovery

26:55 Nutrition Tips for Busy Lives

40:34 Final Thoughts and Encouragement

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❓ Questions About Strength, Nutrition, or Cardio?
Submit them here: Ask Kat