Katalyst Fitness and Nutrition

Katalyst Fitness and Nutrition We help women in Menopause heal their relationship with food, lose that stubborn belly and feel good!

Welcome to Katalyst Fitness and Nutrition where the focus is on you and getting you to where you want to be, BE the Change!

Binging on weekends or falling off the plan after eating one "off-plan" food during the week?Here's how women in menopau...
02/27/2026

Binging on weekends or falling off the plan after eating one "off-plan" food during the week?

Here's how women in menopause are increasing their calories during the week by tracking macros so they can enjoy fun foods without derailing their progress.

The biggest problem I see is that women eat very clean and very strict Monday through Friday, and then completely blow it on the weekends.

They're white-knuckling their way through the week eating chicken and vegetables, and then Saturday hits and they eat everything in sight because they feel deprived.

Or they have one slice of pizza on Wednesday and think they've ruined everything, so they just give up and eat whatever for the rest of the week.

This restrict-binge cycle is what keeps women stuck and prevents any real progress.

So here's my solution in 3 steps that makes fat loss sustainable.

Step 1 is to stop thinking of foods as "good" or "bad" and start thinking of them as foods that fit your macros or don't fit your macros.

Pizza isn't bad, it just needs to fit into daily protein, carb, and fat targets.

Chocolate isn't off-limits, it just needs to be planned for within the calorie budget.

Step 2 is to plan fun foods into the week instead of saving them all for the weekend.

If someone wants wine on Friday, they plan for it by adjusting carbs at lunch that day to make room for the wine calories.

If they want pizza on Wednesday, they eat a high-protein breakfast and lunch with lower carbs, then enjoy the pizza and still hit their daily targets.

Step 3 is to track these fun foods just like any other food so there's awareness and accountability without guilt.

The reason this works is simple, weight loss happens when there's consistency over time, not perfection every single day.

My clients who use this flexible approach stick with their plan 3-4 times longer.

Comment "FLEX" below and I'll send you my flexible macro strategies guide and Mastering Menopause Podcast episodes on this topic.

02/26/2026

Eating 1200 calories, working out consistently, and the scale still won't budge. Here's the three-step fix that finally gets your metabolism working again.

Give me the next three minutes and I'm going to show you exactly why eating less is keeping you stuck and the specific steps that my clients take to start losing weight again. without restricting more.

PS - I did a full live training on Reverse Dieting. The replay will walk you through how to use this approach to improve your metabolism and start losing weight in menopause. If you message me the word Replay with the button below, then I'll send it over to you.

Ever wondered what separates women who stick with their fat loss plan for months from those who quit after two weeks whe...
02/25/2026

Ever wondered what separates women who stick with their fat loss plan for months from those who quit after two weeks when the scale doesn't move?

It's not about having more willpower or discipline.

It's about tracking the right things instead of obsessing over the scale every morning.

Here's what I see in women who get discouraged and quit early.

They weigh themselves every single day, and when the number doesn't go down or goes up a pound, they think nothing is working and they want to give up.

They're putting all their focus on one number that doesn't tell the whole story of what's happening in their body.

Meanwhile, the women who stay consistent and see their body completely transform are tracking multiple things beyond just the scale.

They're paying attention to how they feel, how their clothes fit, how their energy is throughout the day, and how their body looks in their progress photos.

And here's what's crazy, many of these women see their body changing dramatically even when the scale barely moves.

Here's the pattern I've observed across every single woman who sticks with the process long-term.

They track biofeedback markers like sleep quality, energy levels, hunger cues, digestion, and stress levels because these show when the body is responding positively.

If sleep is getting better, energy is higher by mid-afternoon, and hunger is manageable, that's proof the plan is working even if the scale hasn't moved yet.

They also take measurements of waist, hips, thighs, and arms every two weeks because inches lost matter more than pounds lost.

A woman can lose two inches off her waist and only lose three pounds on the scale because she's building muscle while losing fat.

And they take progress photos every two weeks in the same lighting and same clothing because the visual changes are often more dramatic than the number changes.

My clients tell me all the time that seeing their progress photos side by side is what keeps them going when the scale feels stuck.

Comment "PROGRESS" below and I'll send you my biofeedback tracker and progress photo guide.

02/24/2026

What makes the Fit AF method we use different from other fat loss programs?

Give me the next 4 minutes and I will walk you through how the maintenance and deficit approach we use is built for women in menopause to lose 5 to 9 pounds of weight in a short period of time, and I'll explain what people outside my program misunderstand about the process that will hurt their results.

[Watch the full video for details]

Did you know that taking planned breaks from dieting can help women lose up to 30% more fat compared to trying to diet e...
02/23/2026

Did you know that taking planned breaks from dieting can help women lose up to 30% more fat compared to trying to diet every single day without stopping?

Here's the data on why women who use planned high-calorie days lose more fat and keep it off longer than women who try to push through non-stop restriction.

Most women approach dieting with an "all or nothing" mindset where they eat less every single day until they burn out or break.

And research shows that this approach leads to metabolism slowing down, hunger getting worse, and eventually giving up completely within 4-8 weeks.

Studies measuring hunger hormones show that after 7-10 days of eating less, these hormones drop by 30-50%, which makes women hungrier and slows down their metabolism.

But here's what the data shows about planned high-calorie days.

When women cycle 10-14 days of eating less for fat loss with 1-2 days where they eat more food back at maintenance, their hunger hormones recover by up to 30% and metabolism stays working better.

Research published in the International Journal of Obesity found that women who used this approach lost 25% more fat over 12 weeks compared to women who dieted non-stop.

Here's how this works in practice.

Women eat less for 10-14 days to lose fat, keeping protein high the entire time.

Then they have 1-2 days where they eat more food at maintenance calories, with the extra food coming mostly from carbs.

This higher-calorie day boosts energy, makes hunger easier to manage, and keeps metabolism working instead of slowing down.

Then they go back to eating less for another 10-14 days.

My clients following this approach keep their energy up and lose fat without the burnout that comes from trying to diet without breaks.

Comment "REFEED" below and I'll send you the guide on how to plan these higher-calorie days.

My clients lose weight by selectively INCREASING their calories first. No, really, read this post for full details.Also,...
02/22/2026

My clients lose weight by selectively INCREASING their calories first. No, really, read this post for full details.

Also, I recorded a podcast episode that explains exactly why this is happening, and what to actually do about it.

Here's the thing.

I talk to women every single day who are doing everything they've been told to do.

Eating less.

Cutting carbs.

Exercising more.

And the weight just won't move.

And they come to me thinking they need to restrict even more.

But here's what's actually going on.

Your metabolism has adapted.

When you eat too little for too long, your body gets smart.

It downregulates, meaning it slows down to match how little you're giving it.

So your body is now burning the exact amount you're eating.

That's why 1200 calories stopped working.

It's not that you lack willpower.

It's not that you need to try harder.

Your metabolism has literally adjusted to protect you.

And here's what's crazy.

The fix isn't to eat less.

The fix is to eat more.

I know that sounds completely backwards, right?

But this is what I see with my clients over and over again.

The women who finally break through their plateau are not the ones who restrict harder.

They're the ones who go through what I call a Reverse Diet, a structured way to bring calories back up so your metabolism starts firing again.

And no, this doesn't mean you gain weight.

Done correctly, most women feel better, have more energy, and start seeing the scale move again, sometimes for the first time in months.

This is Phase 1 of my Mastering Menopause Method, and it is the foundation that everything else is built on.

You cannot put your body in a deficit if it's already convinced it's in survival mode.

You have to reset first.

That is non-negotiable.

And I get it, the idea of eating more when you're trying to lose weight feels terrifying.

I hear it all the time.

"Kathy, what if I gain weight?"

"What if this makes things worse?"

So I made a podcast episode walking you through exactly why this works, what happens in your body when you've been undereating, and how we approach the reset phase with my clients.

It's about 20 minutes and I'd recommend playing it at 1.5x speed if you're like me.

This episode is for you if you've been eating under 1400 calories and not losing weight.

There's a way through it.

Drop "PODCAST" in the comments below and I'll send you the link.

This is one of the most important things you can understand about fat loss in menopause, and I want you to have it.

02/21/2026

Q: "So why did you start with your fire phase for everyone and increase calories to maintenance before moving into fat loss?"

A: So I do that for everybody because we want to create a status quo for the body before
we actually go into a deficit again.

So most of my ladies coming to me, it's not the woman that's sitting around eating Bon
Bon's and wondering why she can't lose weight.

The women that come to me are bustin tail. They're tracking 1200 to 1400 calories or doing all this exercise and they're just stuck.

And so they've been in this dieting mode for so long. So we have to come out of this. And that's why I start everybody here.

(Watch the full video for more details)

02/19/2026

Eating 1,200 calories, training 4-5x a week, and your waist keeps growing?

Here's why your metabolism is the problem, and why eating MORE is actually the fix.

Give me the next few minutes and I'm going to show you exactly what's happening inside your body when you've been under-eating for too long, and the counterintuitive approach that finally gets women over 50 actually burning fat again instead of storing it.

Just a reminder, there are only a few spots left for my one-off event that starts Monday the 23rd, and applications close this Saturday, February 21st.

If you're stuck eating 1,200 calories and working your butt off with nothing to show for it, this is exactly where we fix that.

Click here to grab one of the last spots 👇

https://go.katalystfitness.net/fatloss-accelerator

Here's what most women don't understand about metabolism after 50.There's this belief that won't die: If the scale isn't...
02/18/2026

Here's what most women don't understand about metabolism after 50.

There's this belief that won't die: If the scale isn't moving, eat less.

It sounds logical. It feels disciplined. Hell, it even feels virtuous.

But here's what I see when I look at the actual numbers.

Most women aren't overeating.

They're under-eating.

For years.

They're sitting at 1200 to 1400 calories a day. Skipping meals. Cutting carbs. Avoiding dinner. Pushing through workouts while exhausted.

And when the weight doesn't budge? The response isn't to nourish more.

It's to restrict harder.

Right? Sound familiar?

Here's the pattern that shows up again and again.

Energy crashes by mid-afternoon.

Sleep gets worse.

Workouts feel heavy.

Hands and feet are constantly cold.

Belly fat refuses to move.

The body adapts. It doesn't panic. It conserves.

When food has been scarce for months or years, the body lowers output to match input. Metabolism slows. Hormones shift. Fat becomes protected storage.

The mistake isn't lack of effort.

It's fighting biology.

I had a client last year eating 1100 calories daily. Four months of zero weight loss. She was exhausted. Cold all the time. Convinced she just needed to try harder.

So we did something that terrified her.

We increased her calories to 2200. Her actual maintenance level.

For three weeks, we fed her body consistently. Hit protein targets. Ate three real meals.

And here's what happened.

Energy came back within a week. Body temperature normalized. Sleep improved. Workouts felt strong again.

After four weeks at maintenance, we moved to a strategic deficit.

She lost 6 pounds in three weeks.

Not because she ate less than before.

Because her metabolism was finally working with her instead of against her.

Here's the thing. When maintenance calories are restored, something shifts.

Energy stabilizes. Body temperature normalizes. Strength returns. Sleep improves.

And only then does fat loss become possible again.

The women who stay stuck? They're the ones who skip the reset.

The women who move forward? They stop fighting their body and start working with it.

Just a reminder that there's only a few spots left for my one off event that starts Monday 23rd ~ applications close on Saturday 21st February .

Click here to grab one of the last spots
https://go.katalystfitness.net/fatloss-accelerator

Address

Saint George, UT

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Monday 9am - 8pm
Tuesday 11am - 12pm
Wednesday 9am - 8pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 12pm

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+15083603881

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