Mastering Menopause (Kathy Cote)
Explore every episode of Mastering Menopause
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 07 Feb 2022 | A 3 day and 4 day Training Program for Women | 00:07:45 | |
Let's get into the differences between a three-day week and a four-day-a-week program and then I'll go into the 5-day a week program as well at the end. First off, the workout that you can stick to is the one that's going to be the most effective. If you only have 3 days a week to commit that is perfectly fine, if you have 4 days a week to commit that is awesome as well but if you consistently miss one of those days in a 4 week upper/lower split and you're only getting in 3 days a week then that would be a disadvantage. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 13 Feb 2022 | The One Thing That Will Make Or Break Successful Weight Loss | 00:05:20 | |
There's one thing that I recommend to all my clients. The ones that do this one thing are the ones that have been and are the most successful. The ones that don't do this one thing struggle to get results. It's the one thing that will make or break results with weight loss efforts. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 21 Feb 2022 | The Pros and Cons of 3 Popular Diets | 00:06:03 | |
Pros and cons of popular diets A diet is a way to control calories to reach fat loss or health goals. You don’t need a fad diet or a diet with a label to achieve those goals. Your circumstances and current health or state of your metabolism should be taken into consideration when choosing a diet style for yourself. Let’s take a look at the pro’s and cons of 3 different eating styles that are popular for weight loss. If you have any questions, please contact me at info@katalystfitness.net Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 27 Feb 2022 | Gut Health: 4 Ways to Support a Healthy Gut | 00:03:55 | |
Our gut health has implications beyond healthy digestion; the state of our gut health can also regulate our mood, immune response and predisposition to weight gain. The gut relies on just the right balance of different bacteria to digest our food and to prevent infection and inflammation. The integrity of our gut lining can become compromised if it’s constantly being exposed to irritants through diet and environment. The western diet is associated with dysbiosis, this is a disruption in the gut bacterial profile. In other words, the bad bacteria outnumber the good. How Can You Support Your Gut? Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 06 Mar 2022 | Skinny Fat-What is it and How to Fix It | 00:03:31 | |
Skinny fat refers to someone who has too little muscle mass and too much body fat. People who are skinny fat often look normal or even skinny when wearing clothes, but look soft, weak, and flabby underneath. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 13 Mar 2022 | Cortisol and Stress | 00:04:48 | |
I’m sure you’re not surprised to hear that stress has a huge impact on your hormones, your body, and your overall health. Stress has very real, physical effects on your body, and that’s because of the hormone cortisol. Your body is releasing cortisol too frequently and that impacts everything in your body. To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 20 Mar 2022 | Why is it so hard to lose 5 pounds? | 00:09:25 | |
Here's the link for the calorie calculator: https://plan.katalystfitness.net Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 27 Mar 2022 | Is Your Diet and Exercise Program Helping You or Hurting You? | 00:04:09 | |
When we think of stress we think of things that make a stressed like emails from our boss or family crisis or even somebody just cutting us off in the road but stress comes in many different forms. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 03 Apr 2022 | Sleep Benefits for Health | 00:04:33 | |
There are many benefits of sleeping as well as negative effects if you are not sleeping well. I discuss both of those along with some tips to improve your sleep and your health. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 17 Apr 2022 | Why Your Body Isn't Changing | 00:07:00 | |
There are many reasons why you're not seeing results in spite of all your hard work and effort. Here are 7 of the main reasons. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 25 Apr 2022 | When To Take A Break From Dieting | 00:03:36 | |
If you have been dieting for 12+ weeks it may be time to take a break. Here are some symptoms to look out for. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 08 May 2022 | 5 lifestyle and behavior shifts for health. | 00:07:35 | |
We all can agree that nutrition is a large part of any weight loss journey, however, your behaviors & lifestyle all play a major role in your health and fitness journey. And, it’s the stuff that MOST of the population tries to ignore or push aside. This is the difference between just being fit and actually being healthy. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 16 May 2022 | How to Hit Your Protein Goals | 00:07:31 | |
A lot of women tell me they struggle trying to get in their protein requirements, here are a few tips to help you get that protein in and why it's beneficial! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 22 May 2022 | My experience with HRT (Hormone Replacement Therapy) | 00:07:26 | |
This week we're talking about my personal experience with HRT. I am 54 years old going through menopause and I thought I would share with you. I am not advocating for, nor am I against HRT. I'm just telling you what I have experienced for myself so far. If you have any questions please let me know! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 30 May 2022 | Execution: It’s not complicated, but it does take effort. | 00:04:17 | |
It’s our job to do the things necessary in order to make progress. Whether that’s meal prep, having a night routine, building habits, whatever it is, it has to get done. It’s not complicated, but it does take effort. You can have the best workout routine and meal plan in the world, if you don't consistently execute then it's just not going to work. If you want to get something done, do the things. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 05 Jun 2022 | Not Losing Weight on Your Diet? You May Need a Reverse Diet. | 00:11:19 | |
Many women come to me frustrated with their weight loss journey, unable to lose weight even though they are eating very little. Here's what you can do! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 12 Jun 2022 | How to Lose Fat and Get Toned | 00:10:01 | |
Are you still doing a ton of cardio? Are you walking/biking/running everyday for miles and nothing is happening anymore? Let's talk about the benefits of trading cardio for lifting to get toned! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 19 Jun 2022 | Parasympathetic breathing to calm your mind and body. | 00:05:21 | |
The parasympathetic system controls your rest, relax, and digest response. When the parasympathetic system is dominant, your breathing slows, your heart rate drops, your blood pressure lowers, and your body is brought back into a calm and healing state. Putting your body in a parasympathetic state is easier than you might think; Here are Step-by-step instructions. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 10 Jul 2022 | Why Protein is Important, Especially For Women Over 40 | 00:07:28 | |
Being a woman in midlife means you’re way more likely to be losing muscle than gaining it. As we get older we don’t have the same level of muscle protein synthesis that we once did. We actually require more protein, especially during menopause, where we have a decline in estrogen, increase in cortisol, and decrease in growth hormone and testosterone, accelerating muscle loss. Since most women don’t have a lot of muscle mass to start with, it’s critical at this time to ensure more than just “adequate” amounts of protein. For more ideas on how to get in protein, join my free 5 day challenge. I will be popping in the group all week going live with tips and answering questions. Be sure to join me live on Tuesday as I give a quick tour of my pantry and fridge, showing you how I get in 40-50 grams of protein at each meal! I’ll post the link to join but you can go to my website at http://katalystfitness.net Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 17 Jul 2022 | Do You Need To Track Macros to Lose Weight? | 00:06:27 | |
Do you have to track macros to lose weight? No, but if you want to see results then the fastest way to get there would be to track your macros. This is what we have our clients do at Katalyst Fitness. You may not want to hear this but honestly having this inconvenience for a few months is way more easier than the inconvenience of spinning your wheels month after month and not getting anywhere, maybe losing the same pounds over and over or even worse being stuck or gaining weight. Tracking macros to lose weight is the fastest way to get really dialed in on what is happening with your nutrition, what you’re eating, and where your calories are coming from. To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 06 Aug 2022 | Overcoming Cravings for women in menopause. 4 reasons why you have those late night munchies. | 00:06:00 | |
Craving Foods at Night? Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 07 Aug 2022 | Weight Training for Women in menopause. If you're not working your muscles, you're losing them! | 00:08:37 | |
Weight training for women in menopause Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 14 Aug 2022 | 6 Things You Can Do To Lose Weight in Menopause | 00:07:05 | |
1. Don't diet- eat a variety of healthy foods to make sure you're getting all the nutrients you need Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 21 Aug 2022 | The Benefits of Weight Training in Menopause and How To Get Started | 00:06:02 | |
The benefits of weight training for menopausal women. As you may know, going through menopause is no picnic. Hot flashes, night sweats, and mood swings can make life pretty miserable. That coupled with the altered shape that happens to our bodies can make for a frustrating phase in a woman’s life. However, there is one silver lining to this hormonal storm: weight training can help to alleviate some of the symptoms of menopause. By working specific muscle groups, weight training can help to tone and sculpt the arms, shoulders, and legs. Here are some tips to get you started: To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 28 Aug 2022 | New month, new Goals, I love a September Reboot! | 00:06:11 | |
Link with more info on Jump Start https://www.menopotmeltdown.com/jumpstart One way to set realistic goals is to embrace the chaos that life throws your way, or simply accepting the fact that you can't control everything. It’s never going to be the perfect time to start something and it’s never going to go perfectly as planned. From there, it's easier to focus on what's important for you and work towards achievable goals. To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 04 Sep 2022 | Macros 101, the what, the why and the how on tracking macros! | 00:09:03 | |
Tracking macros isn't hard but it can be confusing! In this episode I talk about: To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 11 Sep 2022 | Kathleen Trotter: Author of Finding your Fit and Your Fittest Future Self | 00:35:46 | |
This week I talked to fitness expert, personal trainer, life coach, and author KATHLEEN TROTTER. For decades, the conventional wisdom has been that if you don't work out, it's because you're not motivated or disciplined enough. That fallacy has become a significant obstacle for people who may need a more innovative and personal approach to fitness and health. Kathleen’s unique approach to fitness and coaching—namely, that a person’s mindset and mental health is just as critical to their overall health as the number of hours they spend at the gym—sets her apart from many of her peers. Her commitment to improving the overall wellbeing of her clients rather than just helping them hit a number on the scale comes from a place of knowing what it’s like to hate your body, as she grew up overeating, sneaking junk food and using every excuse she could think of to get out of gym class until, years later, Kathleen become her own health hero. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 18 Sep 2022 | Dr. Shelly Burns on Perimenopause, Training and HRT | 00:32:06 | |
Meet Dr. Shelly Burns, a chiropractor and fellow bad ass that I found on TikTok. We talked about her experience going through perimenopause, how she adjusted her training and her thoughts on HRT. She also has a book coming out this winter called: Fit 40 Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets I am currently accepting clients! To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 25 Sep 2022 | The Power of Protein in Menopause: How I leaned out in 24 days | 00:13:16 | |
This is a brief story on my coaching experience so far for 2022. In the past 24 days I've seen the biggest body composition changes by making just 1 change, increasing my protein! This episode is for all my clients and all the ladies in my Jump Start program and for you too, my listeners that want to make changes to their own bodies in menopause! To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 09 Oct 2022 | How our client Roni has lost 8 inches and 3 lbs in 10 weeks by eating MORE and exercising LESS! | 00:19:40 | |
This is our client Roni sharing her experience with our coaching. She has changed her nutrition and we tweaked her exercise. She is actually eating MORE and exercising LESS and getting great results, I an so proud of you Roni, thank you! To contact me: https://bit.ly/kathykatalyst Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 16 Oct 2022 | Anna "Rockstar" Wilson on her 60 lb weight loss and surgery | 00:31:29 | |
Today I was joined by Anna "Rockstar" Wilson on my podcast Mastering Menopause. I found Anna on TikTok, if you're not following here there, do yourself a favor and find her under annarockstar fitness. She has incredible energy and we spoke about fitness and body positivity, her content and energy are amazing! She was very open about the choice to have surgery to reduce excess skin from the weight loss as well as breast augmentation. Website: https://linktr.ee/annarockstar Instagram: https://www.instagram.com/annarockstarfitness/ TikTok: https://www.tiktok.com/@annarockstarfitness Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 23 Oct 2022 | How Tammy Plett lost 8 lbs and 13" in 3 months at 59 years young! | 00:21:21 | |
How Tammy Plett lost over 8 lbs and 13.3" in 3 months AFTER menopause at 59 years young with the 90 day Menopot Meltdown Method! And you can too, no matter what your age is! Tammy started with Katalyst Fitness and Nutrition and Coach Lori Longo in May after having just been transitioned out of her job. She realized that this was the perfect time to work on herself. To stop the process of gaining a few pounds each year. She wanted to feel good in her skin again, confident and be happy with the process. Everything she tried had not given her enough success to continue, causing her to lose motivation, become more depressed about it and spiral even further down. She used to be a highly motivated person and she wanted that back again. I knew she was on the right path, she just needed to make a few tweaks to her nutrition and training, she trusted me when I said it could absolutely be done and she went all in! Coach Lori's guidance and Tammy's positive outlook and mental state has helped her push through her fat loss journey. She said she wanted to “Learn how to take care of myself for the rest of my days on earth.” She said "I fit into clothes I have not worn in over 3 years. My tankini swim suit was very tight on my belly in March and very uncomfortable. I had to put it away and get out my smaller one cause that one became too loose! Feel better, more confident in my skin. Much stronger with the strength training and my body feels it." She also mentioned that this was very easy to do and a sustainable approach to weight loss. She never felt hungry or deprived, if there was something she wanted, she had it! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 30 Oct 2022 | Shawn Needham, a compounding pharmacist and health advocate on HRT for women | 00:35:47 | |
Today I had the pleasure of speaking with Shawn Needham, a compounding pharmacist and owner of Moses Lake Pharmacy in Washington. He is very knowledgeable about hormones and we discussed HRT and testosterone for women in menopause. https://www.instagram.com/health_solutions_shawn_needham/ Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 06 Nov 2022 | How Alison Jones has lost 12 lbs and 12 inches in 8 weeks! | 00:35:38 | |
Listen to Alison in her own words along with Coach Lori on her amazing transformation so far! Alison started in my 6 week program Jump Start and transitioned to 1:1 coaching using the Menopot Meltdown Method after spending 8 weeks at her maintenance calories. Here's her experience with both programs so far. Way to go Alison! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 14 Nov 2022 | Scholarship Winner Debra Radcliff | 00:36:09 | |
This past week we have given over 5k away in prizes and scholarhips! Debra Radcliff was the winner of 3 months of 1:1 coaching at Katalyst Fitness and Nutrition using the 90 day Menopot Meltdown Method. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 25 Nov 2022 | How Deb Bourassa came off her meds, lost 7 lbs and 20.5 in. with our program & Coach Sandy Mendoza. | 00:35:34 | |
Our client Deb Bourassa talks about how the Menopot Meltdown Method process has worked for her. She has come off of her blood pressure and anti anxiety meds, increased her muscle and has lost 20.5 inches and 7 lbs so far! All this was accomplished with eating more food, not less! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 04 Dec 2022 | Kassandra Schidemantle How she gained muscle and lost 10lbs of fat and 17.25 in. | 00:35:34 | |
How Kassie has transformed her body by gaining muscle and losing 10 lbs of fat and 17.25 inches of her frame. She did this without starving or depriving herself and by hitting the weights 3-4x a week, no cardio, just daily steps. Hear how the process has been for her so far, starting with Jump Start, my 6 week nutrition and exercise reboot, and then transitioning to our 1:1 coaching, using the Menopot Meltdown Method. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 27 Nov 2022 | Diet Breaks, the what, the why and the how. | 00:11:58 | |
For our clients success we use phases throughout their journey. An important tool that we use is a diet break. This is to eliminate diet fatigue, the stress from dieting itself, bringing back hormones and the metabolism and enables us to work around special events or holidays as well. Diet breaks are also helpful for client adherence as well and gives them a break mentally. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 11 Dec 2022 | What I wish women knew about losing weight in menopause | 00:08:21 | |
Most women think they have to slash calories and do cardio to lose weight in menopause. I talk to women every single day who are eating 1200 calories,, cutting out carbs and working out 5-6 days a week… Then they have the expectation that when they step on that scale, it is going to be down several pounds. When this doesn’t happen, it sends them into a spiral, thinking they are stuck and they will never get the results they want. So now you think Why bother? You throw in the towel, order a pizza and binge Netflix for a few days. Does this sound like you? Maybe I’ve even talked to you this week or last month or sometime in the past. Here’s the thing, there’s more to losing weight than the calories in/calories out model that so many women believe to be true and here are several factors that you might not be considering -under eating -over exercising -not sleeping enough -always under chronic stress -high estrogen/low testosterone -poor digestion -unrealistic expectations Just to name a few! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 18 Dec 2022 | How I lost Weight in Menopause | 00:09:20 | |
Recently someone commented on a post asking me how I lost weight in menopause. It's been awhile since I told my story but before I tell you how I lost my weight in menopause I think it's only fair to tell you what I was dealing with in peri menopause and what brought me to finally losing that weight. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 25 Dec 2022 | Hormones, Metabolism and Weight Loss in Menopause | 00:08:16 | |
We will all experience the hormonal fluctuations as we transition through menopause, your lifestyle, nutrition and exercise will influence your hormones, negatively or positively. I was doing what I thought you were supposed to do, eat less and exercise more, fasting, eating very low calories during the week and doing a ton of cardio. Once I turned that around I was able to finally lose weight and feel so much better by supporting my hormones and metabolism. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 21 Dec 2022 | Keri Noeske: From Struggling to Success: Losing 27 Inches so Far and Transforming Her Physique | 00:23:36 | |
It is possible to transform your body and lose a significant amount of inches without giving up the foods you love, including cheese. This is what Keri did using the Menopot Meltdown Method at Katalyst Fitness and Nutrition. She used a combination of regular physical activity, healthy eating habits, and consistent effort. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 01 Jan 2023 | Why I'm doing dry January (no alcohol this month!) | 00:11:22 | |
Why I’m doing dry January this month! Earlier this month I came across an article by Dr. Brooke Kalanick, I'll link it in the show notes and shared it with my clients as well. It really got me to thinking more seriously about the effect alcohol has on my body, especially as I’m going through menopause. I’m not doing this for weight loss, I still stand firmly behind the idea that you can have alcohol and still lose weight but in doing the math I’m going to be saving roughly 2000-3500 calories a week! For me it’s about health, owning my shit, becoming a better business woman, showing up for myself and taking responsibility for my actions. Maybe this will inspire you to do the same and rethink your relationship with alcohol. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 08 Jan 2023 | Ricky Brandon from Hormone Balance Centers on HRT for women, thyroid and more. | 00:49:39 | |
I'm so excited to introduce you to Ricky Brandon Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 08 Jan 2023 | Jump Start Testimonial | 00:01:28 | |
Here’s a quick 90 second testimonial on Jump Start! She’s sleeping better, has more energy, wakes up refreshed, digestion has improved and she's loving the workouts. Plus, she lost 3 lbs eating more! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 15 Jan 2023 | Dr. Michael Green the CMO of byWinona, online HRT for women in menopause. | 00:30:23 | |
Chief Medical Officer, Dr. Michael Green, OB/GYN from byWinona Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 16 Jan 2023 | Lori Colbert, testimonial: Turning 50 and rocking it! | 00:31:35 | |
I'm so pleased to introduce to you Lori Colbert! This lady is a true rockstar and the changes that she made in 2022 and turning 50 are amazing. She has a completely new attitude and mindset about the scale, weight loss and her relationship with food. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 22 Jan 2023 | Ditch the Diet Mindset with guest Ari Cohen | 00:26:40 | |
Join me and my special guest Ari Cohen as we talk about what it takes to lose weight. https://www.bettertogether-app.com/ https://www.instagram.com/nutrifitbyari/ https://www.tiktok.com/@nutrifitbyari?lang=en https://www.facebook.com/nutrifitbyari Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 23 Jan 2023 | How Lucie Roy lost 12.75 inches, 9lbs. and is feeling better than ever! | 00:28:11 | |
Listen to our client Lucie Roy’s experience with Katalyst Fitness and Nutrition and Coach Natalie so far, losing 12.75 inches and 9 lbs to date. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 29 Jan 2023 | Chris Shatek: Sober Coach Chris on dry January and gaining sobriety for good. | 00:32:07 | |
This year I'm doing dry January so I thought I would reach out to Chris Shatek, a sober coach for advice. If you're contemplating giving up alcohol or are sober curious, check out this episode! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 02 Feb 2023 | Kristin Schroeder-Down 26" and 10 lbs. Gaining confidence and strength, trading Cross Fit for at home workouts. | 00:15:49 | |
Meet Kristin Schroeder, one of our clients at Katalyst Fitness and Nutrition working with Coach Sandy. Hear about her experience, how she has gained confidence and strength, trading Cross Fit for workouts at home. Way to go Kristin! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 05 Feb 2023 | Dry January Recap-The benefits of no alcohol | 00:12:29 | |
Top benefits of dry january Impact on thyroid Sleep, Energy Clear eyes and clear thinking More productive, Less naps Know I can do hard things although it wasn’t that hard in the end Breaking a belief system Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 12 Feb 2023 | Morgan Malin on the Lymphatic System, Massage and Dry Brushing | 00:31:52 | |
Join me and my special guest Morgan Malin. Morgan explains the Lymphatic system, how to use lymphatic draining massage and shows us a dry brushing technique that we can do at home. She also went over some gentle movements that you can do to promote the draining of the lymphatic system, please see the YouTue episode for the visual! https://youtu.be/B7s28XCy6nY Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 10 Feb 2023 | Jen Kons' experience with Katalyst Fitness and Nutrition | 00:17:18 | |
Hear Jen Kons talk about her experience with Katalyst Fitness and Nutrition working with Coach Sandy! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 19 Feb 2023 | Weight loss vs Fat Loss, what's the difference? | 00:08:46 | |
In today's episode, we're talking about the differences between weight loss and fat loss. Many of you may not realize that "weight loss" and "fat loss" are not the same thing. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 26 Feb 2023 | Sam Miller on Menopause, Metabolism and Hormones | 00:42:10 | |
Sam Miller is a the best selling author of Metabolism Made Simple and he's also my mentor. I, as well as my coaches and hundreds of other coaches have taken his course The Functional Nutrition and Metabolism Specialization. His knowledge on nutrition, metabolism and hormones is vast, join us for a conversation about women and menopause, which is a huge topic. I’m giving away a copy of Sam’s book Metabolism Made Simple https://a.co/d/6UiguvY to the first person to share a screen shot of this podcast on social media that tags both Sam (link below) and myself will receive the book. Instagram https://www.instagram.com/sammillerscience/ Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 05 Mar 2023 | Nikkiey Stott on Mindset, Macros and Training for Women over 40 in Menopause | 00:38:31 | |
Please welcome Nikkiey Stott CEO of WarriorBabe for a discussion on fitness for women over 40 going through menopause. Some topics we talked about: Nikkiey Stott Instagram https://www.instagram.com/nikkieystott/ Nikkiey's podcast The Macro Hour on Spotify https://open.spotify.com/show/4I07M4IXq5mXQQkbBbg2vd?si=b0a33c9b98e5476f Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 12 Mar 2023 | Steven Kotler on Peak Performance and Aging | 00:43:57 | |
Enjoy this conversation with bestselling author Steven Kotler. Steven is a New York Times bestselling author, an award-winning journalist, and the Executive Director of the Flow Research Collective. He is one of the world’s leading experts on human performance. Steven is the author of eleven bestsellers including The Art of Impossible, The Future is Faster Than You Think, Stealing Fire, The Rise of Superman, Bold and Abundance. His work has been nominated for two Pulitzer Prizes, and has appeared in the New York Times Magazine, Wired, Wall Street Journal, TIME, and the Harvard Business Review. He has explored how new technologies, neuroscience and psychology can expand our capabilities both physically and mentally. In this episode, we will dive into his new book Gnar Country which comes out Feb.28th and why Steven believes performance optimization is so important and get an inside look at his research. Over the past decade, there have been breakthroughs in a dozen different fields that have started to paint a whole new picture of aging. The research shows that we can sustain peak performance much later in life than anyone thought possible. In GNAR COUNTRY, Steven shares these findings, and then dares to test them on his own body. Kotler challenges many of the most established myths about aging. His evidence-based arguments include: Aging is not only a physical process. In fact, studies have found that the right mindset toward aging can add extra seven-and-a-half years to our lives. The idea that all of our physical skills and mental abilities decline over time and there is nothing we can do to stop the slide is completely false. Most mental and physical skills turn out to be use-it-or-lose-it skills and if we never stop using them, if we train them properly, we can preserve and even extend what we have until very late in life. We are also starting to know a great deal about lifelong health and well-being. Research into exceptionally long-lived “Blue Zone” communities around the world reveal five keys to a long, happy life:
Dynamic Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 19 Mar 2023 | Dr. Valerie Cacho on Sleep Disorders for Women in Menopause | 00:43:46 | |
Dr. Valerie Cacho is an integrative sleep medicine specialist (MD), wellness consultant, and writer. Her interests and expertise include: diagnosing and treating medical sleep disorders during perimenopause and menopause, women's sleep concerns, mind-body approaches to insomnia, self-compassion training, clinical hypnotherapy, and promoting sleep health and wellness. She is the president and founder of Sleep Life Med a tele-sleep practice in Hawaii and California. Additionally, Dr. Cacho is the CEO of Sleephoria, an online educational and sleep wellness company for women. Links: Sleephoria Website Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 26 Mar 2023 | Bonnie Campbell RD on Gut Health | 00:30:43 | |
Bonnie Campbell is a Registered Dietitian (RD), with a masters in nutrition. She is the Founder of The Nourished Path and she uses macros and nutrition as a way to help her clients lose weight in a sustainable way. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 02 Apr 2023 | Dana's experience with Jump Start and working with Coach Lori losing 10 lbs and 24.5 inches! | 00:21:09 | |
This is our client Dana's experience working with Katalyst Fitness and Nutrition. As a lot of women who are going through the changes in menopause, she found herself struggling. Cutting calories and working out but not seeing any results. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 09 Apr 2023 | Always on a diet but not seeing progress? Here's why! | 00:14:08 | |
Are you Stuck in a cycle of always dieting, but never getting the results you want? Not looking toned with more definition and just holding on to stubborn belly fat? Then this weeks podcast is for you! The average woman diets twice a year, some start in their teens, others start in their 20’s. These are full on attempts at trying to lose weight followed by periods of gaining it back, eating very little to reach their goal and then going back to what they were doing before, this is also coupled with a typical week of eating very little, followed by a weekend of binging. Repeating this cycle over and over is one of major reasons for disordered eating behaviors, hormone imbalances, not being able to lose weight and seeing belly fat come seemingly out of nowhere. We see very little progress when we attempt to diet because we are always on a diet! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 16 Apr 2023 | Rachel's client testimonial, how she lost 17 lbs and 18" in menopause and is rocking a bikini again! | 00:36:40 | |
Hear how our client Rachel at Katalyst Fitness and Nutrition lost 17 lbs and 18" and is rocking her clothes and a bikini again! Working with Coach Lori Longo she has learned how to lose weight sustainably, even while she went on 2 trips, one to Israel and another one to Mexico! Putting on muscle and losing fat, this is body recomposition. She has made the lifestyle changes necessary and it's now a habit for her, it's her new normal. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 23 Apr 2023 | Not Losing Weight in a Deficit? Why You Can't Trust Restaurant Menus. | 00:07:26 | |
You can't trust what you see on restaurant menus. Have you ever been out to eat and ordered something you believed to be healthy, only to find out later that it's loaded with calories? Well, you're not alone. So, what's the deal with all these misleading menu options? You can’t really hang your hat on those numbers. And also, there’s no way that 2 people are going to serve the meal the same way and most cooks in the kitchen aren’t going to serve it the way it was prepared for the nutritionist that calculated the calories. Heaping portions of rice or pasta, dishes drowning in sauce or salads dripping in dressing, there’s no way to control that. But if you're not seeing the results on the scale that you were hoping for, it's time to take a closer look at what you're really eating. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 10 May 2023 | How Kristina shrunk her body by losing 24.75 inches and 8 lbs in 2 months | 00:36:35 | |
Meet our client Kristina Pullen. She has been working with us at Katalyst Fitness and Nutrition and Coach Natalie Bedard for 8 weeks. She has lost 8 lbs and a whopping 24.5 inches! From coach Natalie: The secret to her success is that she followed the program to the letter and committed to working on her mindset just as much as her fitness & nutrition. She made up her mind to be consistent with the work it takes to succeed and it shows! Congratulations Kristina! If you want results like Kristina, comment “Kristina” to book a call with me and see how we can make that dream a reality! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 14 May 2023 | My Fitness Pal Strategies for Effective Fat Loss | 00:11:54 | |
2 effective strategies using My Fitness Pal that you can use for at loss. This is exactly what I do in a fat loss phase and what my most successful clients do! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 21 May 2023 | When and How to Implement an Effective Weight Loss Phase: My Fat Loss Phase Take 2 | 00:09:35 | |
Today I want to talk about my fat loss phase, take 2! I’m always open and honest about my experiences, maybe you can relate or this or maybe this can help help you with your next cut I Started a cut in May and failed miserably Here’s why I probably shouldn’t have started a cut in the first place and why now I’m in a better place. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 28 May 2023 | Alison Jones, down 30 lbs and 33.5 inches, hear how she did it! | 00:39:00 | |
A client update on Alison Jones. Alison has been working with us at Katalyst Fitness and Nutrition and Coach Lori Longo since August 2022. Hear how she's been successful in her weight loss journey. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 04 Jun 2023 | Victoria Pawelczyk: From Extreme Restriction and Stuck to Liberated and Losing 9 lbs and 12 inches in 9 Weeks | 00:45:26 | |
Victoria's transformation with Katalyst Fitness and Nutrition is nothing short of amazing! Years of restrictive diets, culminating in the past 3 years of extreme intermittent fasting and a strict keto diet, and working out 5-6 days a week with minimal results, she decided enough was enough. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 11 Jun 2023 | Mastering My Fitness Pal: The 10-Minute Weekly Planning Method I Use for Successful Fat Loss. | 00:27:09 | |
I help women in their 40's and 50's overcome the challenges of weight loss during menopause. In this weeks podcast, I'll share my simple yet effective method for planning your entire week (weekends too!) in My Fitness Pal in less than 10 minutes. By learning how to use this powerful app to its fullest potential, you'll be able to take control of your eating habits, stay on track with your fitness goals, and achieve the results you've been dreaming of. Don't let menopause or macros hold you back any longer - tune in and discover the ultimate shortcut to mastering My Fitness Pal! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 19 Jun 2023 | Why You're Not Losing Weight On 1200 Calories | 00:12:37 | |
Are you trying to adhere to a 1200 calorie diet? Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 02 Jul 2023 | Mindset and Weight Loss-Laurie Delgado | 00:14:32 | |
Laurie has made significant changes not only to her lifestyle (she's eating more calories than ever!) but also her mindset. She is loving herself and is excited for what the future brings. This is our conversation of where we announced her as the scholarship winner of 3 months of free 1:1 coaching. Continuing her journey with us at Katalyst Fitness and Nutrition and her coach Sandy Lugo-Mendoza. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 09 Jul 2023 | Are YOU the Reason You Can't lose Weight? | 00:14:18 | |
Are YOU the reason you can't lose weight? Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 16 Jul 2023 | William Grazione: Navigating Metabolic Adaptation in Menopause | 00:53:19 | |
On this episode of Mastering Menopause, I’m joined by William Grazione, also known as the Educated Dieter. We discuss the specific challenges women face during menopause and the importance of educating women on what happens to their bodies during this transition. We also address adipose weight gain and offer advice on how to address it. William emphasizes the need for women to prepare themselves in their early forties for the menopause transition. He advises against dramatic underfeeding and chronically exercising, which can negatively affect hormones in the long term. Instead, he suggests focusing on building muscle and optimizing hormones and the metabolism. William stresses the importance of lifting weights and getting as strong as possible, as it becomes harder to build muscle as women age due to anabolic resistance. This episode highlights the adverse effects of chronic dieting, such as down regulatory side effects of the thyroid and loss of muscle mass, which can slow down metabolism. Listen for more valuable insights and practical tips for women going through menopause to improve their health and well-being. Follow William on Instagram: https://www.instagram.com/william_grazione/ Check out his website: https://www.theeducateddieter.com/contact/ Listen to his podcast: https://www.theeducateddieter.com/hey-coach-radio/ Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 23 Jul 2023 | Menopause, Exercise and Cardiometabolic Health | 00:09:12 | |
Menopause and the cardiometabolic changes that occur and how we can improve our health with regular physical exercise. I’m citing an article that I found titled The cardiometabolic benefits of exercise in postmenopausal women written by Steven G. Chrysant MD, PhD
Link to 3 day workout on YouTube: https://youtu.be/qbXg_w4FsZI Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 30 Jul 2023 | Top 3 mistakes that make losing weight in menopause harder and what you can do instead. | 00:09:27 | |
Top 3 mistakes women are making that make losing weight in menopause harder. We’ll go over why these mistakes are impacting your weight and keeping you stuck in the vortex of always putting in effort and not seeing results and what you can do instead. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 06 Aug 2023 | Macros and Menopause Master Class: How to leverage macros in menopause | 00:46:59 | |
This week I did a master class on macros and menopause, and I thought I would share it with you! I discussed the significance of including carbohydrates, fats, and protein in their diets for overall energy, digestion, brain function, and body composition. I stressed the need to fill these "containers" with appropriate macros without drastically eliminating any specific nutrient group. I talked about the breakdown of calories and grams for a balanced diet. We also touched upon the role of probiotics and the importance of tracking protein intake for optimal nutrition and digestion. I discussed the connection between balanced macros, nutrition, and key aspects of well-being such as sleep, energy, mood, and libido during menopause. We also calculated Sue's personalized macros using this calculator https://plan.katalystfitness.net tailoring her nutrition to improve her overall health. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 13 Aug 2023 | Your guide to thriving in menopause, access all my free resources! | 00:09:29 | |
My mission is to help women thrive in menopause by providing information in an easy to understand and digest manner. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 20 Aug 2023 | How to use Nutrition Periodization to Lose Weight in Menopause | 00:28:49 | |
Phase 1: Primer/Maintenance Phase
Phase 2: Fat Loss Phase
Phase 3: Maintenance Phase
Jump Start is a 6 week nutrition and exercise reboot. You will get all this info and I will show you how to implement it with my signature group coaching program. Link with all the details is here, early bird pricing until 8/25. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 27 Aug 2023 | Dr. Anshul Gupta: 3 Steps to Reverse Hashimoto's: Lose Weight, End Fatigue and Reduce Brain Fog | 00:39:24 | |
In today's episode, we have a special guest, Dr. Anshul Gupta, a Board-Certified Family Medicine Physician with advanced certification in Functional Medicine. Dr. Gupta has helped thousands of patients reverse their health issues using functional medicine concepts. He is also the best-selling author of "Reversing Hashimoto's: A 3-Step Process for Losing Weight, Ending Fatigue, and Reducing Brain Fog." His book provides a comprehensive guide to understanding and reversing Hashimoto's disease, offering practical strategies and evidence-based approaches to help patients achieve optimal wellness. During the interview, Dr. Gupta explains that Hashimoto's disease is an autoimmune disorder where the immune system attacks the thyroid gland, leading to inflammation and an under active thyroid. He was inspired to write "Reversing Hashimoto's" to empower individuals to take control of their health and provide them with effective strategies to reverse this condition
To connect with Dr. Anshul Gupta and learn more about his work, you can visit his website: Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 03 Sep 2023 | The Mastering Menopause Method: Insights from Victoria's Remarkable Transformation Journey | 00:45:50 | |
Meet Victoria, our incredible client who has achieved remarkable results with the Mastering Menopause Method 🙌
Victoria fully immersed herself in the program, she embraced each new set of macros as a challenge. With determination and discipline, she hit her macros spot on every day and every week. Victoria's metabolism was ignited from the start, leading to an impressive transformation. In just three months, she shed an incredible 13 pounds and 11.8 inches, going from 128 to 116 pounds. Currently, Victoria is in a lean gains building phase, actively sculpting her body while avoiding excess body fat. When Victoria began her journey with us, her calorie intake was gradually increased to 1800 calories, accompanied by 60 grams of carbs. Today, she is enjoying a satisfying 2015 calories and 185 grams of carbs, all while achieving significant health and body comp goals! Join Victoria in mastering menopause and embrace your own incredible transformation journey. If you would like to talk to us about how you too can get results like Victoria, please reach out! Mention Victoria and I have a little bonus for you! My 6 week group program Jump Start is coming!! I only offer this twice a year and this is the last one for 2023. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 10 Sep 2023 | Catherine Staffieri RD/N Nutrition Manager at Nutrisense: Tracking glucose levels to monitor health in menopause. | 00:30:46 | |
On this episode I'm joined by Catherine Staffieri. We discuss blood glucose and the impact on your health, especially during menopause. Using a CGM (continuous glucose monitor) you can see the impact that your diet and training has on your blood glucose and Catherine discusses why it can be helpful to know that information. Catherine is a Registered Dietitian/Nutritionist currently working as a Nutrition Manager at Nutrisense, one of the fastest growing healthtech start-ups aimed to help anyone discover and reach their health potential. She holds a Masters in Nutrition Education from Columbia University and completed her undergrad work at the University of Pennsylvania. Catherine’s philosophy is that you’re never too old to make changes in your life to better your mind, your body and your well being. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 14 Sep 2023 | Clare Morrow IFBB Pro- Menopause, Hormones and Peptides | 00:42:31 | |
Join me with special guest Clare Morrow, an IFBB Pro and author of Fluffy to Fit, for a conversation about all things menopause! Training, diet, hormones, peptides and more, this episode is jam packed with information! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 24 Sep 2023 | Amy Vetters-What it takes to be an IFBB Bikini Pro | 00:53:23 | |
Today I'm very excited to be joined by Amy Vetters, an IFBB Bikini Pro. Amy is going to give us a behind the scenes look at just what it takes to be a successful competitor while also focusing on health and wellness AND running 2 successful businesses at the same time! IG: @amers_lildyno FB: Amy Vetters Alinea Coaching (Lifestyle and Contest Prep) Www.Alineacoaching.com Nova Tans (tanning salon) Www.novatans.com Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 01 Oct 2023 | Menopause Awareness Month: Simple Steps You Can Take In Menopause | 00:16:20 | |
October is menopause awareness month. This episode is to celebrate the fact that there are now more conversations about menopause, it's no longer a taboo subject. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 08 Oct 2023 | Weight Loss and Fitness for Tall Women; a conversation with our client Cynthia | 00:26:31 | |
This was an interesting conversation with one of our clients Cynthia around tall women on their health and weight loss journey. How the fitness industry is skewed towards the "average" 5'4" 150 lb woman and how weight and fitness are different for those that are above average! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 15 Oct 2023 | Menopause and Macros: Everything you need to know on why and how to use macros in menopause, Part 1 of 2 | 00:14:25 | |
Menopause and Macros Part 1 of 2 Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 22 Oct 2023 | Macros part 2 How and Why to set up a maintenance/health phase, fat loss and build phase | 00:17:52 | |
This is part 2 of Macros and Menopause Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 22 Oct 2023 | Tracking macros made easy, use these 2 strategies! | 00:17:24 | |
Finishing up the series on macros. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 29 Oct 2023 | Self Compassion: How to Improve Your Mental Health and Wellbeing in Menopause | 00:06:05 | |
Today, we're going to be diving into mindset and something that has helped me a ton. We're going to be talking about self compassion. And that is definitely something that is easier said than done for women. We tend to be really hard on ourselves and very self-critical, but it is actually a life changer and can significantly improve your wellbeing during menopause and I've seen that firsthand and it's affects personally and also while guiding our clients as well. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 04 Nov 2023 | It's my Birthday Week! Recap of being 55, what this last year looked like for me. | 00:09:49 | |
It's Scorpio season! With my birthday coming up this week I sat and reflected on everything that has happened to me this past year, personally and business wise. It's been a year! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 12 Nov 2023 | Can't lose weight in menopause? Maybe it's your thyroid, here's what to look for. | 00:11:51 | |
It's very common for women to experience thyroid issues when we are transitioning through the stages of menopause. This is largely due to stress. As our hormones change we are in a stressed state, add to that dieting and lifestyle practices and that's a recipe for issues with the thyroid! In this episode I talk about what to look for and what I experienced personally. Thyroid Stimulating Hormone (TSH): The ideal range for TSH is typically between 0.5 and 2.5 milli-international units per liter (mIU/L), but this can vary slightly depending on the lab. However, many experts believe that for optimal thyroid function, TSH should be closer to the lower end of this range. Everyone's optimal will vary a bit. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 19 Nov 2023 | What are the best exercises for building muscle in menopause? | 00:11:45 | |
I focus all my training programs off of The Big 5: Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 26 Nov 2023 | Client Transformation: How Angie went from stuck and gaining weight to losing 14 lbs and 14.5 inches in 12 weeks! | 00:25:45 | |
𝐀𝐧𝐠𝐢𝐞'𝐬 𝐉𝐨𝐮𝐫𝐧𝐞𝐲 😍 𝐒𝐡𝐞 𝐡𝐚𝐬 𝐥𝐨𝐬𝐭 𝟏𝟒 𝐩𝐨𝐮𝐧𝐝𝐬 𝐚𝐧𝐝 𝟏𝟒.𝟓 𝐢𝐧𝐜𝐡𝐞𝐬 𝐨𝐯𝐞𝐫𝐚𝐥𝐥 so far 𝐢𝐧 𝟑 𝐦𝐨𝐧𝐭𝐡𝐬. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 03 Dec 2023 | Building a home gym on a budget, supplements and my favorite purchase this year! | 00:11:31 | |
In this week's episode, we took a look at some Black Friday deals. We started with home gym equipment and then moved onto supplements and then talked about my favorite purchase of the year. This was a game changer for me this year! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 10 Dec 2023 | 5 simple ways that you can lose weight this month without counting calories! | 00:06:21 | |
Looking to shed some weight this month without the stress of counting calories? Here are five practical strategies:
Home-cooked Meals: Try to eat at home from Monday through Friday, reserving high-calorie meals for weekends. Remember, restaurant meals often have hidden calories, so reducing your dining out frequency can significantly impact your weight loss journey.
Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 17 Dec 2023 | How to avoid the bloat from holiday foods. | 00:08:09 | |
Holiday foods can often lead to bloating, leaving us feeling uncomfortable and lethargic. Here's how you can both manage and prevent this issue: Move More: A mini trampoline or dancing to your favorite music can help stimulate digestion. If you prefer walking, add a bit of hip wiggle for extra effect.
Probiotics and Fermented Foods: Foods like kimchi and pickled veggies can promote gut health, aiding digestion and preventing bloating. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 24 Dec 2023 | How we use a 3 phase approach for successful weight/fat loss. | 00:13:07 | |
The true transformation in a weight loss journey is the mindset shift rather than just physical changes. Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 31 Dec 2023 | How to Rock Your Weight Loss Journey in 2024 | 00:13:06 | |
Happy New Year! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||
| 07 Jan 2024 | Susan Salenger Author Of Sidelined: How Women Can Navigate a Broken Healthcare System | 00:31:54 | |
Susan Salenger discusses her book Sidelined:How Women Can Navigate a Broken Healthcare System which is about empowering women's healthcare advocacy. Common reasons women don't question doctors Susan's interviews found women prioritize others' needs above their own health due to busyness. They hesitate to question doctors or seek second opinions to avoid conflict. This passive approach risks health consequences from unaddressed misdiagnoses. Importance of getting second opinions and understanding diagnoses Given diseases' symptom mimicry, second opinions are important checks, especially for serious treatments. Women should clarify diagnoses by researching definitions and asking what else it could indicate. Doctors see expectations not full pictures. Tips for taking control of your health and doctor visits Women should prepare prioritized symptom lists and record visits. They should clarify diagnoses, treatments, and further questions for the doctor. Bringing advocates and repeating back discussions ensures understanding in the rushed system. Vitality and exercise in the 80s, genetics, and medical gaslighting Susan attributes her energy to exercise, genetics and purposeful work. She discussed ageism in medicine like her mother's misdiagnosed drug reaction. Her next book addresses gaslighting women's physical symptoms as "all in their heads". Instagram: https://www.instagram.com/susansalenger/?hl=en Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching: | |||