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Katalyst Fitness and Nutrition

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Saint George, UT
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!

01/11/2026

"You don't need hours in the gym to change your body after 50."

Think you need to live at the gym to see results? Think again.

Kathy's program requires just 3 hours per week. Total.

That's:
→ 3 workouts (40 minutes each)
→ Meal planning/prep
→ That's it.

No 2-hour gym sessions. No daily cardio. No living in the kitchen.

If you're a busy woman who's convinced you don't have TIME to get results... watch this.

Kathy breaks down exactly how her clients fit this into their real lives—and still get incredible transformations.

The secret? It's not about doing MORE. It's about doing what actually WORKS.

👇 What's your biggest time obstacle right now? Drop it below.

01/10/2026

Incredible results so far from January’s rapid fat loss-Day 5 and average is just under 5 lbs, in 5 days!

Maria Ochoa-Flynn coming in hot with a 5.7 lb loss in 5 days.

Energy is up and hunger is down for most after crossing the “hump” of Day 3.

Clients Val Reed are reporting on sleep benefits as well, Anna Maniscalco-Blasi said she hasn’t gotten this deep and restorative sleep in 22 years.

This is a health phase, not a crash diet. Emphasis is on lean protein, fruits and veggies, eliminating highly processed foods and alcohol.

I’m down 3.2 lbs myself and I’ve noticed my skin is clearing and bloating and inflammation is down.

Can’t wait to see the results after 14 days, I’m expecting 5-9 lbs across the board for everyone! That’s insane results but it’s also a reality of this phase.

Please note: this is a very short phase and just a small part of my FitAF 90 day program, this isn’t a one off that you do. My clients have been prepping for this since Thanksgiving!

Typically, when you start your 90 days, you spend 2-4 weeks in a metabolic restoration phase before doing a rapid fat loss protocol.

If you want to see what the process looks like including a short 5 minute video, send me a direct message and tell me how much weight you would like to lose.

01/10/2026

"𝗜 𝗗𝗼 𝗡𝗼𝘁 𝗛𝗮𝘃𝗲 𝗛𝗼𝘂𝗿𝘀 𝘁𝗼 𝗦𝗽𝗲𝗻𝗱 𝗮𝘁 𝘁𝗵𝗲 𝗚𝘆𝗺 .... "

I hear you ...

But let me be honest.

Most days most of us feel as if we barely have time to breathe.

Between work, family, ageing parents, and just trying to keep life together, the idea of spending hours at the gym every week sounds completely unrealistic.

And here is the thing.

It is unrealistic.

Not just for you or me .... For everyone.

Nobody has that kind of time.

𝗚𝗼𝗼𝗱 𝗻𝗲𝘄𝘀 𝗶𝘀 ~ 𝘆𝗼𝘂 𝗱𝗼 𝗻𝗼𝘁 𝗻𝗲𝗲𝗱 𝗶𝘁. 🙂

Here is what my programme actually requires.

𝙏𝙝𝙧𝙚𝙚 𝙬𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙥𝙚𝙧 𝙬𝙚𝙚𝙠.

𝗙𝗼𝗿𝘁𝘆 𝗺𝗶𝗻𝘂𝘁𝗲𝘀 𝗲𝗮𝗰𝗵.

𝗧𝗵𝗮𝘁 𝗶𝘀 𝗶𝘁. 😎

That is two hours total in the gym per week.

Not five hours. Not ten hours. Two.

“B𝘶𝘵 𝘸𝘩𝘢𝘵 𝘢𝘣𝘰𝘶𝘵 𝘤𝘢𝘳𝘥𝘪𝘰?”

You do not need hours of cardio to lose fat.

In fact, doing too much cardio is one of the reasons so many women stay stuck.

My approach is built around strength training.
Short focused sessions that build muscle and change your body composition.

Not endless hours on the treadmill.

“But what about meal prep?”

You are not spending all Sunday in the kitchen.

I teach what I call lazy girl meal prep.

It is about assembly, not gourmet cooking.

You are using simple proteins, easy carbs, and foods you actually like.

𝘔𝘰𝘴𝘵 𝘰𝘧 𝘮𝘺 𝘤𝘭𝘪𝘦𝘯𝘵𝘴 𝘴𝘱𝘦𝘯𝘥 𝘵𝘩𝘪𝘳𝘵𝘺 𝘵𝘰 𝘴𝘪𝘹𝘵𝘺 𝘮𝘪𝘯𝘶𝘵𝘦𝘴 𝘰𝘯𝘤𝘦 𝘰𝘳 𝘵𝘸𝘪𝘤𝘦 𝘢 𝘸𝘦𝘦𝘬 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘧𝘰𝘰𝘥 𝘳𝘦𝘢𝘥𝘺.

𝗧𝗵𝗮𝘁 𝗶𝘀 𝗶𝘁.

𝘚𝘰 𝘭𝘦𝘵 𝘶𝘴 𝘢𝘥𝘥 𝘪𝘵 𝘶𝘱.

𝗧𝘄𝗼 𝗵𝗼𝘂𝗿𝘀 𝗼𝗳 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗽𝗲𝗿 𝘄𝗲𝗲𝗸.
O𝗻𝗲 𝗵𝗼𝘂𝗿 𝗼𝗳 𝗺𝗲𝗮𝗹 𝗽𝗹𝗮𝗻𝗻𝗶𝗻𝗴 𝗮𝗻𝗱 𝗽𝗿𝗲𝗽 𝗽𝗲𝗿 𝘄𝗲𝗲𝗸.

That is three hours total.

𝘓𝘦𝘴𝘴 𝘵𝘪𝘮𝘦 𝘵𝘩𝘢𝘯 𝘴𝘤𝘳𝘰𝘭𝘭𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘱𝘩𝘰𝘯𝘦.
L𝘦𝘴𝘴 𝘵𝘪𝘮𝘦 𝘵𝘩𝘢𝘯 𝘸𝘢𝘵𝘤𝘩𝘪𝘯𝘨 𝘕𝘦𝘵𝘧𝘭𝘪𝘹.
L𝘦𝘴𝘴 𝘵𝘪𝘮𝘦 𝘵𝘩𝘢𝘯 𝘺𝘰𝘶 𝘱𝘳𝘰𝘣𝘢𝘣𝘭𝘺 𝘴𝘱𝘦𝘯𝘥 𝘵𝘩𝘪𝘯𝘬𝘪𝘯𝘨 𝘢𝘣𝘰𝘶𝘵 𝘯𝘦𝘦𝘥𝘪𝘯𝘨 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘸𝘦𝘪𝘨𝘩𝘵.

“But I am so busy. I cannot even find three hours.”

Here is the truth.

You do have three hours.

They are just being spent on other things right now.

Things that are not moving me toward feeling better in my body.

And that is not judgement. It is just reality.

The question is not whether you have the time.

The question is whether this is important enough to make the time.

Because if nothing changes, nothing changes.

If you keep putting yourself last,
If you keep waiting for the perfect time,
You will be in the exact same place a year from now.

Still uncomfortable in your body.
Still exhausted.
Still wishing things were different.

My clients are busy too.

They have demanding jobs, ageing parents, grandkids, full lives.

They decided that three hours a week was worth it.

Worth feeling strong again.
Worth having energy again.
Worth fitting into their jeans again.

Now they are not asking if they have time.

𝗧𝗵𝗲𝘆 𝗮𝗿𝗲 𝘀𝗮𝘆𝗶𝗻𝗴 𝘁𝗵𝗲𝘆 𝗰𝗮𝗻𝗻𝗼𝘁 𝗯𝗲𝗹𝗶𝗲𝘃𝗲 𝘁𝗵𝗲𝘆 𝘄𝗮𝗶𝘁𝗲𝗱 𝘀𝗼 𝗹𝗼𝗻𝗴.

If time is what has been holding you back, know this.

You are not being asked to overhaul your whole life.

You are being asked to commit to just three hours per week.

That is all.

Spread over 7 days or look at it this way .... out of 168 hours - just 3 of them ... and you get the body you want back again. Simple.

If you are ready to make that investment in yourself, comment FIT below.

Because You ARE worth 3 hours a week.

01/10/2026

𝗪𝗵𝗮𝘁 𝗜𝗳 𝗬𝗼𝘂 𝗖𝗼𝘂𝗹𝗱 𝗧𝗲𝘀𝘁 𝗧𝗵𝗶𝘀 𝗕𝗲𝗳𝗼𝗿𝗲 𝗙𝘂𝗹𝗹𝘆 𝗖𝗼𝗺𝗺𝗶𝘁𝘁𝗶𝗻𝗴

𝘐 𝘬𝘯𝘰𝘸 𝘸𝘩𝘢𝘵 𝘮𝘰𝘴𝘵 𝘸𝘰𝘮𝘦𝘯 𝘸𝘰𝘳𝘳𝘺 𝘢𝘣𝘰𝘶𝘵 𝘣𝘦𝘧𝘰𝘳𝘦 𝘫𝘰𝘪𝘯𝘪𝘯𝘨 𝘢 𝘱𝘳𝘰𝘨𝘳𝘢𝘮.

What if it does not work for me.
What if I cannot stick to it.
What if I pay for this and it is just another thing that fails.

Those are real concerns.
Especially if you have already invested in programs that promised results and did not deliver.

Here is what is different about how I work.

You do not just sign up and hope for the best.

We have a conversation first.

A real conversation.
Not a sales pitch.

We talk about where you are at, what you have tried, and whether this approach is actually right for you.

Because I do not accept everyone into my program.

There are a few non negotiables.

You need to be willing to lift weights.
You need to be willing to eat more food first, not less.
You need to be willing to track your food for a period of time so you can see what is actually happening.

If you are not willing to do those things, this is not the right program for you.
And I will tell you that honestly.

Here is what happens if you are a fit.

Before you ever invest anything, you will know exactly what the program includes, what the time commitment looks like, what results you can realistically expect in the first ninety days, and whether I genuinely believe this approach will work for your situation.

You are not going in blind.

Once you are in, the first phase is about restoration.

We bring your calories up to maintenance.

This is the testing ground.

You are not restricting.
You are learning.

You learn how to hit your protein goals.
You learn how your body responds when it finally gets enough food.
You feel your energy come back.
Digestion improves.
Workouts get stronger.

And you are not left to figure it out alone.

You have support calls.
You can ask questions.
You can talk through what is happening in your body.

This is why my clients stick with the process even when it feels uncomfortable at first.

They are not being asked to commit blindly to another restrictive diet.

They are being guided through a process with real support.

𝗢𝗻𝗲 𝗼𝗳 𝗺𝘆 𝗰𝗹𝗶𝗲𝗻𝘁𝘀, 𝗟𝗶𝘀𝗮, 𝘀𝗮𝗶𝗱 𝘁𝗵𝗶𝘀.

I was terrified of eating more. Kathy walked me through it. Within a few weeks I had more energy than I had in years. My clothes were fitting better. I knew it was working.

If you are worried about investing in something that might not work, start with a conversation.

No pressure. No obligation.

Just a real discussion about whether this is right for you.

Comment FIT below and I will send you details about booking a call.

You should not have to guess if this will work.
You should be able to see it for yourself.

01/09/2026

"Macros aren't restriction. They're FREEDOM."

Most women hear "track your macros" and immediately think: restriction, obsession, no fun.

But here's the truth: Tracking macros is what gives you PERMISSION to eat the foods you love.

Kathy explains:
✅ Macros are just protein, carbs, and fats—you're already eating them
✅ Tracking shows you that pizza, wine, and dessert FIT
✅ You learn how much food your body actually needs (hint: it's more than you think)
✅ Once you see the numbers, you stop being scared of carbs

Swedish meatballs on buttered egg noodles. Popcorn and chocolate. English muffins. All part of the plan.

Watch to see how macros are the KEY to food freedom—not another diet rule.

If you've been avoiding tracking because it sounds too restrictive... this will completely change your perspective.

👇 What's the one food you're scared to fit into your macros?

Let's see if it actually fits. 😉

01/07/2026

"Fast results aren't just motivating. They're necessary."

Most coaches will tell you to lose weight slowly. "A pound a week." "Be patient."

But here's what they won't tell you: Slow results are DEMOTIVATING. Especially when you have 20-30 pounds to lose and the scale barely moves.

Kathy's approach? A focused, 2-week rapid fat loss phase where clients lose 5-9 pounds.

Before you freak out—this is NOT starvation. It's a structured, planned health phase that:
✅ Resets cravings
✅ Flushes out inflammation
✅ Breaks the habit-eating cycle
✅ Gives you the momentum you need to keep going

One of her clients lost 11 pounds in 17 days and said it was "addictive" watching the scale finally move after YEARS of being stuck.

Watch to find out why fast, focused fat loss—done RIGHT—can lead to long-term success better than slow, agonizing restriction ever could.

👇 Have you ever lost motivation because the scale wasn't moving fast enough? You're not alone.

01/05/2026

"The scale is a LIAR. Your jeans? They tell the truth."

One of Kathy's clients just got back into jeans she hasn't worn since 2020... without Spanx.

THAT is what real progress looks like.

Not a number on a scale. Not "losing a pound a week." But the confidence that comes from fitting into your favorite jeans again and feeling GOOD in your body.

Kathy explains:
→ Why the scale is the worst way to measure progress after 50
→ How women lose 4, 6, 8, 12+ inches without huge scale changes
→ Why body composition matters more than weight
→ The emotional shift that happens when you stop obsessing over numbers

If you've been beating yourself up over the scale not moving... watch this.

You'll realize you've been measuring the wrong thing all along.

👇 Do you have a pair of "goal jeans" sitting in your closet? Tell me about them below.

01/04/2026

𝗬𝗼𝘂 𝗗𝗼 𝗡𝗼𝘁 𝗡𝗲𝗲𝗱 𝗔𝗻𝗼𝘁𝗵𝗲𝗿 𝗖𝗼𝗺𝗽𝗹𝗶𝗰𝗮𝘁𝗲𝗱 𝗗𝗶𝗲𝘁 𝗣𝗹𝗮𝗻

𝘠𝘰𝘶 𝘕𝘦𝘦𝘥 𝘛𝘩𝘳𝘦𝘦 𝘚𝘪𝘮𝘱𝘭𝘦 𝘛𝘩𝘪𝘯𝘨𝘴

𝘐𝘧 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘰𝘷𝘦𝘳𝘸𝘩𝘦𝘭𝘮𝘦𝘥 𝘣𝘺 𝘮𝘢𝘤𝘳𝘰𝘴, 𝘮𝘦𝘢𝘭 𝘱𝘭𝘢𝘯𝘴, 𝘢𝘯𝘥 𝘤𝘰𝘯𝘧𝘭𝘪𝘤𝘵𝘪𝘯𝘨 𝘢𝘥𝘷𝘪𝘤𝘦, 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘧𝘰𝘳 𝘺𝘰𝘶.

Because here is the truth.

The reason you are not getting results is not because you are not doing enough.

It is because you are doing too much.

Too many rules.
Too many restrictions.
Too much conflicting information.

𝘕𝘰 𝘸𝘰𝘯𝘥𝘦𝘳 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘦𝘹𝘩𝘢𝘶𝘴𝘵𝘦𝘥.

Most programs make fat loss after 50 sound impossibly complicated.

Count your macros down to the gram.

Meal prep for hours every Sunday.

Track everything in multiple apps.

Avoid entire food groups.

Train six days a week with perfect form.

Never eat past six in the evening.

No carbs after lunch.

Only eat clean foods.

And if you slip up, start over.

𝘐𝘵 𝘪𝘴 𝘦𝘹𝘩𝘢𝘶𝘴𝘵𝘪𝘯𝘨 𝘫𝘶𝘴𝘵 𝘳𝘦𝘢𝘥𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘭𝘪𝘴𝘵, 𝘭𝘦𝘵 𝘢𝘭𝘰𝘯𝘦 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘰 𝘭𝘪𝘷𝘦 𝘪𝘵.

𝗛𝗲𝗿𝗲 𝗶𝘀 𝘄𝗵𝗮𝘁 𝗜 𝗹𝗲𝗮𝗿𝗻𝗲𝗱 𝘄𝗵𝗲𝗻 𝗜 𝗳𝗶𝗻𝗮𝗹𝗹𝘆 𝗹𝗼𝘀𝘁 𝘁𝗵𝗼𝘀𝗲 𝘀𝘁𝘂𝗯𝗯𝗼𝗿𝗻 𝟮𝟰 𝗽𝗼𝘂𝗻𝗱𝘀.

It came down to three things.

That is it.

𝗧𝗵𝗿𝗲𝗲 𝘀𝗶𝗺𝗽𝗹𝗲, 𝗻𝗼𝗻 𝗻𝗲𝗴𝗼𝘁𝗶𝗮𝗯𝗹𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗺𝗮𝗱𝗲 𝗮𝗹𝗹 𝘁𝗵𝗲 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝗰𝗲.

𝗘𝗮𝘁 𝗲𝗻𝗼𝘂𝗴𝗵 𝗳𝗼𝗼𝗱.
Not less. Enough.
For most women over 50, that is around 1800 to 2000 calories to start.
Yes, it feels scary. Your body needs fuel to function properly.

𝗛𝗶𝘁 𝘆𝗼𝘂𝗿 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗴𝗼𝗮𝗹.
Around 120 𝘨𝘳𝘢𝘮𝘴 per day.
That is roughly 30 to 40 grams per meal.
This preserves your muscle while you lose fat.

𝗟𝗶𝗳𝘁 𝘄𝗲𝗶𝗴𝗵𝘁𝘀 𝘁𝗵𝗿𝗲𝗲 𝗱𝗮𝘆𝘀 𝗮 𝘄𝗲𝗲𝗸.
𝘕𝘰𝘵 𝘴𝘪𝘹 𝘥𝘢𝘺𝘴.
Three forty minute sessions per week.
That is enough to build the body composition you want.

𝙏𝙝𝙖𝙩 𝙞𝙨 𝙞𝙩.

Those three things create most of the results.
Everything else is noise.

Do I teach more than this?

Of course.

𝗜 𝘀𝗵𝗼𝘄 𝘆𝗼𝘂 𝘄𝗵𝗮𝘁 𝘁𝗼 𝗲𝗮𝘁 𝘁𝗼 𝗵𝗶𝘁 𝘆𝗼𝘂𝗿 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗯𝗹𝗼𝘄𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀.

I 𝗴𝗶𝘃𝗲 𝘆𝗼𝘂 𝘀𝗶𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗹𝗮𝗻𝘀 𝘁𝗵𝗮𝘁 𝗿𝗲𝗺𝗼𝘃𝗲 𝘁𝗵𝗲 𝗴𝘂𝗲𝘀𝘀𝘄𝗼𝗿𝗸.

I 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱 𝘄𝗵𝘆 𝘁𝗵𝗶𝘀 𝘄𝗼𝗿𝗸𝘀 𝘀𝗼 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗻𝗼𝘁 𝗯𝗹𝗶𝗻𝗱𝗹𝘆 𝗳𝗼𝗹𝗹𝗼𝘄𝗶𝗻𝗴 𝗿𝘂𝗹𝗲𝘀.

𝘉𝘶𝘵 𝘵𝘩𝘦 𝘧𝘰𝘶𝘯𝘥𝘢𝘵𝘪𝘰𝘯 𝘴𝘵𝘢𝘺𝘴 𝘴𝘪𝘮𝘱𝘭𝘦.

𝘌𝘢𝘵 𝘦𝘯𝘰𝘶𝘨𝘩.
G𝘦𝘵 𝘺𝘰𝘶𝘳 𝘱𝘳𝘰𝘵𝘦𝘪𝘯.
L𝘪𝘧𝘵 𝘸𝘦𝘪𝘨𝘩𝘵𝘴.

No expensive meal prep services.
No complicated tracking systems.
No eliminating entire food groups.
No living in the gym.

𝙄 𝙘𝙖𝙡𝙡 𝙩𝙝𝙞𝙨 𝙢𝙮 𝙡𝙖𝙯𝙮 𝙜𝙞𝙧𝙡 𝙖𝙥𝙥𝙧𝙤𝙖𝙘𝙝.

I am not interested in making this harder than it needs to be.
You have a life to live.
𝘠𝘰𝘶 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘧𝘦𝘦𝘭 𝘨𝘰𝘰𝘥 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 𝘢𝘨𝘢𝘪𝘯.

𝗧𝗵𝗮𝘁 𝗱𝗼𝗲𝘀 𝗻𝗼𝘁 𝗿𝗲𝗾𝘂𝗶𝗿𝗲 𝗰𝗼𝗺𝗽𝗹𝗲𝘅𝗶𝘁𝘆.
𝙄𝙩 𝙧𝙚𝙦𝙪𝙞𝙧𝙚𝙨 𝙘𝙡𝙖𝙧𝙞𝙩𝙮.

This is why my clients finally get results when everything else has failed.

𝘐𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘳𝘦𝘢𝘥𝘺 𝘵𝘰 𝘴𝘵𝘰𝘱 𝘰𝘷𝘦𝘳𝘤𝘰𝘮𝘱𝘭𝘪𝘤𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘢𝘯𝘥 𝘴𝘵𝘢𝘳𝘵 𝘴𝘦𝘦𝘪𝘯𝘨 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴, 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 **𝘍𝘐𝘛** 𝘣𝘦𝘭𝘰𝘸.

Simple does not mean easy.

It means doable. ✨🙂🥂

Address

Saint George, UT

Opening Hours

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

Telephone

+15083603881

Website

http://www.katalystfitness.net/

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Apex Health Chiropractic & Rehabilitation
1320 N Main Street, Ste 101, Cedar City

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