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Kat introduces MilesFromHerView and explains how changes to the summer schedule and travel can disrupt fitness routines. She argues that true consistency isn’t about rigidly completing every planned session but about staying “in relationship” with training by keeping the thread even when workouts are modified, shorter, or chaotic. She shares her own unstructured “re-entry” after completing an FKT on the 230-mile Pennsylvania Appalachian Trail (34,000+ feet of climbing) in 98 hours and 41 minutes, noting that recovery and maintenance can feel wrong even when they’re the right approach. Kat reframes the “gray area” as where real development happens and offers four planning questions for the next 6–8 weeks: assess real availability, define what you’re training for, choose what you want to do this summer, and create a backup “good enough” plan so you can adapt without guilt.
00:00 Welcome to the Podcast
00:51 Summer Schedule Shifts
01:43 Redefining Consistency
04:43 Kat’s Post FKT Reentry
06:58 Summer Can Derail Plans
08:09 Plans That Bend
09:00 Four Questions Framework
09:44 Question One Availability
10:10 Question Two Training Goal
11:40 Question Three Summer Movement
13:02 Question Four Backup Plan
14:16 You’re Not Off Track
14:50 Share and Work With Me
15:21 Outro and Subscribe
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Kat from MilesFromHerView powered by KatFit shares her story of completing a 230-mile Pennsylvania Appalachian Trail section (34,000 feet of climbing) in 98 hours 40 minutes over Memorial Day. She describes the tough “Rocksylvania” terrain, cold rain, and wind, the inner voice urging her to quit around hour 78, and how pacing, fueling, emotional release, and controlling what she can kept her going. She notes she’s an ordinary runner with mostly 40-mile weeks, focusing on endurance and strength as an “insurance policy.” Kat details crew planning, credits her husband, pacers, and belief, and shares her motivation rooted in childhood dreams, motherhood, and her kids’ challenge, ending with recovery updates and encouragement for women to pursue big goals.
00:00 Hour 78 Breaking Point
01:07 Podcast Intro And Mission
01:55 The FKT Attempt Overview
04:23 Why This Dream Started
06:16 Motherhood And Identity Shift
07:24 Why Pennsylvania AT
08:42 Kids Challenge And The Why
10:39 FKT Basics And Support Crew
12:17 Rocksylvania Reality Check
13:35 Training For Duration Not Miles
19:17 Strength Training Insurance
20:56 Crew Logistics And Pace Plans
25:02 Race Start Pacing And Fueling
26:01 Weather, Emotions, And Mindset
29:27 Finish Line And Big Takeaways
32:19 Crew Gratitude And Recovery
34:16 Closing Message And Call To Action
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In this episode, Kat breaks down one of the most important skills for busy women over 35: knowing the difference between real fatigue that needs rest and mental resistance that just needs momentum. This is not about pushing through at all costs — it’s about building a filter that helps you show up for yourself more consistently and intelligently.
Who This Episode Is For
Women 35+ who are raising kids, running businesses, managing households, and trying to maintain their health — basically, anyone doing it all and wondering why they’re exhausted.
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Kat gets real about the messy, powerful journey behind her business and her attempt to set a Fastest Known Time on the Appalachian Trail in Pennsylvania. From battling self-doubt and balancing ultra-marathon training with motherhood and entrepreneurship, to redefining what “strong” means after setbacks, this episode is for every woman who’s ever wondered if she’s enough.
You’ll hear about:
Overcoming the “monster of doubt.”Juggling family, work, and big dreamsThe reality of training for ultras while raising kidsWhy imperfect steps matter more than perfectionHow to celebrate your own wins, no matter how smallConnect with Kat:
Email: [email protected]
Website: www.kat.fitShare your story or feedback!
Kat loves hearing from listeners. Email your thoughts, questions, or your own “messy progress” moments for a chance to be featured in future episodes.☎️ Schedule a Complimentary Call
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Kat welcomes Ayla, a psychotherapist and family coach who specializes in boundaries, burnout, over-functioning, and generational trauma. They discuss why high-achieving women and moms often feel drained as they handle logistics, emotions, and goals. Ayla explains over-functioning as doing for others what they can do themselves, such as taking on extra chores, speaking for others, or jumping into conflicts. She notes that supportive partnerships can still feel unbalanced due to invisible labor and cultural expectations. Using Bowen family systems theory, she describes how stress creates cycles of over- and under-functioning, sharing an example involving a “Fair Play” household task card game that caused resentment. Ayla emphasizes that boundaries are non-punitive limits protecting relationships and reducing resentment, highlighting the importance of clear communication, natural consequences, creative compromises, and modeling boundaries for children.
Connect with Ayla:
🌎 www.aylaflemingllc.com00:00 Meet Ayla and Disclaimer
00:44 Podcast Welcome and Host Intro
01:57 Why Moms Overfunction
02:42 What Overfunctioning Looks Like
04:36 Default Parent and Mental Load
08:57 Resentment and Fair Division
11:07 Fair Play Cards Story
13:22 Boundaries Defined
17:40 Self-Care Boundaries for Moms
23:06 Generational Patterns and Trauma
25:04 Communication vs Trauma Response
28:34 Workout Time Boundaries in Real Life
34:11 Modeling Boundaries for Kids
36:33 When Boundaries Get Pushback
37:19 Closing and Takeaways
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Everyone is talking about GLP-1 medications, but almost no one is talking about what happens to your muscles when you use them. In Part 2 of this series, Kat breaks down the critical difference between weight loss and body composition change, explains exactly how GLP-1s work and why muscle loss is a real risk without the right strategy, and gives you a practical framework for protecting lean mass whether you're using a medication or not. No judgment, no agenda. Just the full picture your body deserves.
Last week's episode:
Ep 105- No Special Exercises: The Truth About Strength Training Through Perimenopause & Menopause☎️ Schedule a Fit Call with Kat
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If you've ever asked, "What exercises do I need now that I'm in perimenopause?" this episode is for you. Kat breaks down the science of what actually changes in your body during perimenopause and menopause, why strength training is the most important investment you can make right now, and how training methodology shifts (even when the exercises don't). No magic programs. No marketing fluff. Just the real, research-backed answer to one of the most common questions in women's fitness.
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Topics Covered
Why there are no menopause-specific exercises — and what actually mattersThe seven fundamental movement patterns and why they apply to every woman at every ageWhat declining estrogen actually does to muscle, bone, metabolism, and soft tissueHow training methodology (not exercise selection) shifts in perimenopause and menopauseProgressive overload, intensity, recovery windows, and protein intake in this phase of lifeHow to evaluate programs and identify marketing red flagsTraining for longevity: why the decisions you make now matter for the rest of your life☎️ Schedule a Complimentary Call
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Have you ever started over on the same goal so many times you've lost count? Same commitment, same strong start — and then life happens, motivation disappears, and the goal quietly gets shelved until Monday.
That space between starting and arriving? That's not failure. That's the work. In this episode, Kat breaks down what she calls the messy middle — why it's so uncomfortable, why our culture of instant results is making it worse, and four honest, practical ways to actually get through it.
No gadgets. No optimization hacks. Just the things that hold you when motivation doesn't show up.
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Atomic Habits by James Clear — jamesclear.com/atomic-habitsKatFit Strength Online Coaching — kat.fitKatFit on Instagram — @KatFitStrength
Resources mentioned☎️ Schedule a Complimentary Call
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Kat welcomes Paige Thompson, a Philadelphia-based licensed counselor specializing in eating disorders, disordered eating, and body image—especially for athletes and women in the perinatal season. They discuss how health is often treated as a narrow, linear “track,” and how diet culture fuels black-and-white thinking, moralizing around food and exercise, and beliefs such as “smaller is healthier,” or that rest equals laziness. Paige reframes food as more than “fuel,” emphasizing flexibility, culture, connection, and values-based definitions of health that include relationships and mental well-being. They explore internal critical dialogue, how to build awareness of where messages come from, and why transitions (such as leaving college sports or experiencing an injury) can increase vulnerability to rigid rules. Paige suggests starting by identifying food rules and “good/bad” lists, eating enough with frequency/volume/variety, tuning in to hunger cues, and seeking HAES/anti-diet professionals.
Connect with Paige at https://www.paigethompsonlpc.com (IG: therapistthoughts_paget)
00:00 Food Body Scale Control
00:22 Show Intro Disclaimer
01:27 Meet Paige Thompson
02:13 Health Is Not Linear
04:47 Fueling With Flexibility
09:56 Clean Eating Exercise Guilt
14:34 Quieting The Inner Critic
17:56 Unlearning Worth And Thinness
20:07 Am I An Athlete
24:50 Post College Identity Shift
31:51 Start This Week Practical Steps
34:52 Where To Find Paige
35:27 Final Wrap And Subscribe
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Kat shares how, in one day, she coached four very different people, including a new client over 35 who doubted herself in the gym and a 14–15-year-old high jumper facing a new height, through the same hesitation: the internal “I can’t.” She explains that what holds us back often isn’t the weight but self-imposed limitations stories treated as facts (too old, too weak, don’t belong) rooted in past experiences, comparisons, cultural messaging, fear of failure, and a lack of evidence.
Kat offers five questions to identify limiting beliefs and five practical steps to break through them: borrow belief, remove measurements at first, redefine what you’re competing for, gather evidence against the old story, and step intentionally into discomfort.
She invites women of any age to book a no-obligation 15-minute fit call to build confidence and capability.
00:00 Same Doubt Different Lives
00:57 Podcast Welcome and Mission
01:45 Spring Check In and Setup
03:21 Client Story Borrowed Trust
05:59 Track Meet High Jump Breakthrough
08:10 Self-Imposed Limits Explained
09:06 Where Limiting Stories Come From
11:17 Five Questions to Spot Limits
15:37 Five Steps to Break Through
20:15 Permission Slip and Takeaway
21:10 Work With Me Fit Call
22:40 Outro Subscribe and Share☎️ Schedule a Complimentary Call
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Kat, host of MilesFromHerView, explains how women in midlife can combine strength training, cardio, power work, and NEAT without relying on fitness gimmicks or perfectionism. She details how estrogen changes after 40 affect muscle, bone density, fat distribution, and metabolism, and why progressive overload (adjusting load, reps, sets, tempo, range of motion, or rest) is essential for ongoing adaptation. She outlines key movement patterns for functional strength and describes “lifting heavy” as performing a challenging 6–10 reps with good form. For bone health and safety, she recommends low-volume power and plyometric exercises, with modifications for osteoporosis, pelvic floor issues, or joint pain. She clarifies that weighted-vest walking is not a necessity, suggests gradually building up to 150 minutes of moderate cardio, emphasizes NEAT as daily movement, addresses common barriers to consistency, and shares a simple weekly starter plan.
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We made it to 100 episodes — and to mark the milestone, Kat gets back to what started it all: running. In this episode, she shares the four principles she returns to constantly, no matter where she is in her training. Whether you're lacing up for the first time, returning after a break, or a seasoned runner wondering why you keep burning out, this one is for you.
In this episode:
Why your cardiovascular system adapts faster than your tendons, ligaments, and bones — and why that gap causes most injuriesThe comparison trap that derails almost every returning runner (and how to get out of it)The sequence most runners get completely backwards: consistency → duration → intensityWhy strength training isn't optional — especially for women who want to keep running for decadesThis week's action: Pick two days to run. Keep it easy. Keep it short. That's it.
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Kat, host of the Miles From Her View podcast powered by KatFit Strength, explains that motherhood isn't the end of fitness — it's a new chapter that requires a different approach than typical "perfect plan" advice. Drawing on nearly 20 years of coaching and her own ultra-running experience, she argues inconsistency usually reflects programs that ignore the other 23 hours of a woman's day, not a lack of willpower. She outlines key strategies: schedule protected workout times based on realistic "worst weeks," use flexibility and adaptability, divide and conquer household responsibilities when possible, ditch all-or-nothing thinking, accept missed/messy/interrupted workouts, and work in ranges with baseline and shortened workout options. She emphasizes that seasons of life change, progress can mean maintaining or simply staying in motion — and that you don't have to figure it out alone.
🔥 Ready to stop starting over and build something that actually fits your life?
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Please note: This episode is for informational purposes only and is not intended to diagnose or treat any condition. Always consult your own healthcare provider for personalized guidance.
If you've ever felt the pull between wanting to lose the baby weight and wanting to be okay in your body, this one's for you.
Kat welcomes back Dr. Megan Bragg, Registered Dietitian Nutritionist, PhD in Nutrition, and mom of two, for an honest and nuanced conversation about one of the most common tensions in the postpartum season. There's no tidy answer here, just real talk about what it actually looks like to nourish yourself, navigate your body image, and make peace with the messy middle.
In this episode, we cover:
Why wanting to lose weight and wanting to love your body aren't necessarily oppositesHow breastfeeding affects weight loss (and why it looks different for everyone)The way family dynamics shape our relationship with food and body image — and what we're modeling for our kidsPractical strategies for feeding yourself well in survival mode: simple meal planning, flexible "good enough" meals, and early postpartum nourishmentHow to push back against "bounce back" culture and all-or-nothing nutrition rulesNavigating weight conversations with your doctorWhen habits start sliding toward disordered eating — and what to doResources Mentioned
Dr. Bragg's blog post: Nourishment Without Perfection
Connect with Dr. Megan Bragg Website: familycenterednutritionscience.com Book a session: fcnutritionscience.clientsecure.me
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Kat, host of the MilesFromHerView podcast powered by KatFit Strength, explains why feeling wiped out and having no appetite at the end of the day are often stress-and-fueling issues rather than laziness or lack of discipline. Using a client case study ("Diane," an early-40s project manager juggling work, kids, and a parent in declining health), she explains how chronic stress and inconsistent eating can suppress or scramble hunger cues, lead to undereating during the day, blood sugar crashes, and overeating at night.
00:00 Running on Empty
00:50 Show Intro
01:38 Winter Check In
02:14 Diane Case Study
05:10 Stress and Hunger Signals
06:35 Supplements vs Foundation
08:39 800 Gram Baseline
11:41 Add Dont Subtract
13:21 High Demand Seasons
15:23 Do This Today
16:43 Wrap Up and Subscribe
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Kat challenges the belief that motherhood ends athleticism and shares her own messy, 12-year rebuild after postpartum struggles, bedrest, NICU time, and surgeries. She previews her next 90 days, starting with a trail half-marathon and building to a 10-hour challenge and a 100-mile training race toward a 229-mile Pennsylvania Appalachian Trail fastest-known-time attempt.
00:00 Olympic Moms Spark
00:47 Show Intro and Mission
02:54 Motherhood Ends Athleticism
05:18 Pregnancy One Defiance
06:12 Postpartum Messy Middle
07:39 Second Pregnancy Reset
09:03 Rebuilding Trust Slowly
10:26 No Comparison Just You
12:19 Pennsylvania AT FKT
13:53 Twelve-Year Evolution
17:26 Fear and Deeper Why
20:01 Ninety-Day Build Plan
22:47 Strength Identity Work
23:46 Your Next Small Step
25:37 Closing and Call to Share
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In this episode, Kat breaks down one of the most important skills for busy women over 35: knowing the difference between real fatigue that needs rest and mental resistance that just needs momentum. This is not about pushing through at all costs — it’s about building a filter that helps you show up for yourself more consistently and intelligently.
Who This Episode Is For
Women 35+ who are raising kids, running businesses, managing households, and trying to maintain their health — basically, anyone doing it all and wondering why they’re exhausted.
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In this episode, Kat sits down with Dr. Sem, a holistic dental expert, to explore the often-overlooked connection between oral health and overall wellness. Discover why your mouth is more than just teeth—it's a gateway to your entire body's health. From the oral microbiome to breathing patterns, this conversation will change the way you think about your daily dental routine.
Connect with Dr. Sem
Website: www.ritualsdentalwellness.com
Instagram: @ritualsdentalwellnessDr. Sem offers holistic dental care, including saliva pH testing, airway screenings, and a focus on reducing chronic inflammation through integrative oral health practices.
💬 Have questions for Dr. Sem? Send them to the podcast, and we'll forward them along—or bring her back for a follow-up episode!
⭐ Enjoyed this episode? Leave a review and share it with a friend who needs to hear this. Your feedback helps more women discover this space.
Remember: Taking care of your mouth is taking care of yourself. Your oral health matters for your longevity and overall wellness.
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Winter is hitting different this year—illness after illness, low energy, and that nagging feeling that you just can't get your workout routine together. In this intimate, coffee-chat style episode, Kat sits down with you (yes, YOU) to talk about what it really means to stay consistent when survival mode is your reality.
Inspired by a powerful email from a listener during Kat's recent "Ask Me Anything" newsletter series, this episode is a heartfelt response to every mom who's struggling right now. This isn't about pushing harder or finding more motivation. It's about meeting yourself in the messy middle of winter, reframing what success looks like, and giving yourself permission to scale without shame.
Whether you're managing babies, teenagers, postpartum recovery, or perimenopause, this conversation is for you.
In this episode, you'll learn:
Why winter is uniquely hard for moms trying to stay consistent with fitnessHow to reframe "falling off track" during illness and chaosWhat showing up can look like when you're running on emptyHow to change your internal dialogue from criticism to compassionThe concept of "seasonal scaling" and why winter is about preservation, not progressPractical micro-wins that maintain the habit without burning you outCheck out last week's episode for 92- Rugged Flexibility: The Practical Skills You Need to Stay Consistent (Not Perfect)
This episode is a response to Kat's newsletter "Ask Me Anything" series. Want to be part of these conversations? Subscribe to the KatFit Strength newsletter for intimate, unfiltered insights you won't find anywhere else.
Powered by KatFit Strength — personalized training that meets you where you are, in whatever season of life you're in. Currently accepting new clients for both Premier (personalized coaching) and Essentials (flexible programming).
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In this episode of Miles From Review, host Kat shares practical, real-world strategies to help busy women maintain consistency in their fitness routines despite life's unpredictable challenges. Kat, an ultra-marathon runner, business owner, and mom, introduces the concept of rugged flexibility and outlines essential skills, including the 10-minute minimum, the decision matrix, and identifying an anchor week. Through personal anecdotes and client scenarios, she illustrates how adapting to life's curveballs can lead to long-term fitness success. Listeners are encouraged to define their anchor weeks, create workouts of at least 10 minutes, and use a decision matrix to assess their readiness for workouts. This episode emphasizes that fitness is about showing up consistently, not perfectly.
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00:00 Early Morning Motivation and Introduction
00:24 Welcome to Miles From Review
01:14 Surviving the Harsh Winter
02:07 Implementing Tangible Skills for Consistency
02:47 Reality Check: Adapting to Life's Curveballs
04:13 My Reality: Balancing Training and Life
10:50 Three Core Skills of Rugged Flexibility
20:15 Real-Life Scenarios and Application
23:30 Final Thoughts and Action Steps
26:15 Conclusion and Call to Action
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