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!

It’s rare I get someone on a call who’s just eating bon-bon’s and sitting on her couch, wondering why she can’t lose wei...
04/18/2026

It’s rare I get someone on a call who’s just eating bon-bon’s and sitting on her couch, wondering why she can’t lose weight. Quite the opposite in fact.

I had a call today, he’s doing everything “right” on paper.

Walking a ton, 10-20k steps a day!
Lifting weights for 60-90 mins a session.
Eating clean, no junk food.
Keeping calories low, 1200-1400.

And she’s stuck, hasn’t lost a lb for the last 4 weeks.

This is the situation so many women in menopause are in right now.

They think the answer must be more discipline, more cardio, less food, more restriction.

And that’s exactly what’s keeping this woman stuck. She’s simply been eating too little for too long.

And now she’s hungry all the time,
running on coffee, stress and fumes, fatigued and worn out.
She’s not properly fueling her body.

Your body is smart.

When it’s underfed and overstressed, it stops responding favorably and it responds with fatigue, cravings, stalled progress, and frustration.

The answer isn’t to push yourself harder, it’s to use a smarter strategy.

For women in menopause, that means rebuilding the metabolism, increasing protein, improving recovery, and creating a plan you can actually sustain.

If you feel like you’re doing everything and getting nowhere, your method needs an upgrade.

Exhausted by 2:00 every single day no matter how much sleep the night before?Here's the week-by-week timeline of what ha...
04/17/2026

Exhausted by 2:00 every single day no matter how much sleep the night before?

Here's the week-by-week timeline of what happens when women reset their metabolism by eating at their maintenance calories.

The biggest frustration I see is that the women following weight loss programs are constantly exhausted.

Some of them are dragging a** through their afternoons, needing multiple coffees a day just to function.

Then they’re sleeping 7-8 hours but still waking up tired, they have no energy for workouts, they drag themselves through the day, barely keeping up with their busy lives.

And they think this is “just how it is” what menopause feels like and there's nothing they can do to can fix it.

But here's what actually happens when women stop under-eating and bring calories up to their maintenance using a reverses diet.

Week 1: Energy is coming back in the mornings, waking up feels a little easier and the need for a caffeine drip decreases.
Sleep may improve slightly as the body starts to relax out of stress mode, though most women won't notice sleep changes yet.

Week 2: The afternoon crash becomes less noticeable, instead of hitting a wall at 2:00, there's more sustained energy through the afternoon.
Hunger is less of an issue, it becomes more predictable instead of constant and relentless.

Week 3: Sleep quality improves noticeably, falling asleep faster, staying asleep longer, waking up feeling more rested.
During workouts, these ladies start feeling stronger and their recovery between sessions improves because the body finally has the fuel it needs.

Week 4 and beyond: Energy feels consistent throughout the day without major crashes or the need for constant caffeine.
Mental clarity returns, brain fog lifts, and their focus improves as well.
The body has moved out of survival mode and into a state where it uses energy properly, because we’ve now fuelled it properly and it knows that more energy/food is coming. The body starts to trust and respond accordingly again.

My clients tell me the energy coming up and sleeping like a rock is the most shocking part of the reset phase because they didn't realize how exhausted they'd been living until they felt normal energy again.

And I know what everyone is thinking. “Won’t I put weight back on?” Well, if we follow this reverse dieting correctly, we won’t.

So, for all the ladies who want to know exactly what to do week by week to get their energy back, drop the word "ENERGY" below and I'll send the week-by-week reverse timeline guide.

What if women could go on vacation, enjoy themselves, and come home the same weight instead of gaining pounds and spendi...
04/15/2026

What if women could go on vacation, enjoy themselves, and come home the same weight instead of gaining pounds and spending the next month trying to lose it again?

Here's how my clients build metabolic trust so their body can handle vacations and special occasions without dramatic weight swings.

The biggest frustration I see is that every vacation or holiday means weight gain for women who've just finished a diet phase getting ready for the trip.

They either restrict the entire trip and miss out on enjoying themselves, or they eat with total abandon since they’ve dieted hard for this trip for the past 6 weeks and come home several pounds heavier.

Then they spend the next 4-6 weeks trying to lose the vacation weight, which makes them dread the next trip.

Here's my solution that makes vacations enjoyable without consequences for my clients. This is very important and almost every woman I know never even considers this step.

They learn how to eat at maintenance calories. Increasing food without panicking about the scale.

They learn that eating more doesn't cause fat gain, it causes temporary water retention that drops off within 2 days.

They also build the habit of returning to normal eating after events instead of spiraling into "already messed up so might as well keep going" thinking.

This teaches the body and the mind that variations in eating are normal and don't require extreme correction.

My clients who've built this metabolic trust go on vacations, enjoy all the food, come home maybe 2-3 pounds up from water weight, and watch it normalize within 2-3 days.

No damage control needed, no month-long recovery diet, just back to normal life.

Drop the word "VACATION" below and I'll send the maintenance protocol so you can enjoy your next vacation.

What if women in their 50s (Gen X) could show their daughters (Gen Z) what a healthy relationship with food looks like i...
04/14/2026

What if women in their 50s (Gen X) could show their daughters (Gen Z) what a healthy relationship with food looks like instead of passing down the restrict-binge cycle they've lived for 20+ years?

Imagine them watching their mom eat normally, enjoy food without guilt, and maintain a healthy body without obsessing over every bite.

That's the role model my clients are living by learning how to maintain results through sustainable habits instead of chronic dieting.

I see this pattern of women who have been stuck in the restrict-binge cycle since their late twenties or after having kids.

They diet hard by cutting out whole food groups or just slashing calories, living on salads and coffee.

They lose the weight, then break down, return to old habits and regain it all. Starting over, once again, and their daughters are watching this entire cycle play out.

Without realizing it, they're the role model, teaching them what an unhealthy relationship with food looks like.

We need to change the narrative! This is what my clients do different that breaks this generational pattern.

They build balanced eating habits that their daughters can model without learning restriction and deprivation.

They show their kids what it looks like to eat protein at meals, enjoy carbs without guilt, have dessert sometimes, and move the body because it feels good.

And they stop labeling foods as "good" or "bad" and instead teach their daughters how to nourish their bodies while still enjoying life.

This creates a completely different food environment at home where balance replaces extremes.

Watching their daughters grow up without the diet culture mentality that permeated our culture growing up in the 80s and 90s.

They're breaking the cycle and creating a healthier future of strong and healthy women.

Drop the word "Break" below and I'll send the sustainable lifestyle framework that we use for our clients.

The #1 thing that will change your body in menopause is tracking your macros. It’s free. It takes 10 minutes a day. And...
04/13/2026

The #1 thing that will change your body in menopause is tracking your macros. It’s free. It takes 10 minutes a day. And it will show you exactly why what you’ve been doing isn’t working.

But I hear every reason in the book for why women won’t do it.
Too obsessive. Too complicated. Too time consuming. I eat healthy.

These same women are dropping $200 a month on probiotics and supplements and researching GLP-1s.

The women who track their macros change their bodies. The ones who don’t are leaving results on the table.

I’m putting together a simple guide to tracking macros, comment “simple” if you want me to send it when it’s done.

Follow for more no-BS menopause nutrition tips that actually work.

I used to feel there wasn’t enough time in the week. Ever since I made this switch, I feel ahead of the week, knowing I ...
04/13/2026

I used to feel there wasn’t enough time in the week. Ever since I made this switch, I feel ahead of the week, knowing I can get all my workouts in.

This is what I do and it has made all the difference. My day 1 of my workouts is on Sunday. This gives me all week to get my next 3 workouts in.

Ever since I’ve done this it has released the pressure of trying to get all my workouts in during a busy workweek. And it works!

I’m getting all my workouts in and don’t feel this urgency that I have to go to the gym or that I’m behind.

Monday is my busiest day, always putting out fires, staff and client calls and trying to get my content done. I just don’t have time for a workout.

So my workout week is typically Sunday, Tuesday, Wednesday Friday and I always have Saturday if something comes up.

But mentally this has made a huge difference for me.

Do you get behind on your workouts or are you mostly killing it each week?

04/11/2026

In 10 weeks, Danette lost 17 pounds and dropped over 3.5% body fat, but more importantly, she completely changed how her body looks and feels.

“I had amazing results… I lost seven pounds during the first two weeks… and I was totally astonished.”

And that was just the start.

She lost 7 pounds in 2 weeks using our Rapid Fat Loss phase…

Then continued building momentum to drop 17 pounds total in just 10 weeks.

But here’s what matters most to her…

“I just feel amazing. My clothes fit so much better… my jeans are loose… it’s such a confidence booster.”

No more bra bulge or muffin top.
Finally feeling toned again.

This is what happens when you work with me and Coach Megan Casey-Hart and stop guessing and start following a proven plan that actually works in menopause.

Not more cardio and not eating less and less.

A structured approach that includes protein and balanced macros, strength training and strategic fat loss phases.

Here’s the part most women NEVER consider…

What happens after the weight loss, because this is where most women mess it all up.

We’re bringing her calories up, pulling back on tracking, and teaching her how to maintain this body without starting over again.

This is the difference between losing weight… and actually keeping it off.

If you’ve been doing everything right and still not seeing changes, this is your sign.

Get results like this by working with my team…

Comment “Danette” below and let’s talk.

04/11/2026

Menopause + conflicting information = confusion.

You’re doing the same thing that you have always done but now nothing is working.

Your usual go to tricks that always worked for you do nothing, in fact, it seems like you’re just gaining weight!

Learn how to use macros to lose weight in menopause.

It’s actually simple and I’ll show you how in my free Facebook group called Menopause Fat Loss Made Simple with Macros.

But first, check out the video, which one are you?

Click the link below to join! https://www.facebook.com/groups/kathykatalyst

Cortisol poisoning?! I was on a call for coaches in the industry this am with Aram Grigorian aka The call was about GLP...
04/10/2026

Cortisol poisoning?!

I was on a call for coaches in the industry this am with Aram Grigorian aka

The call was about GLP-1s and turned to aggressive dieting. The topic came up of messaging and scare tactics that some coaches use, which there will always be.

Aram said I bet cortisol poisoning will come out as the replacement for cortisol face.

These are scare tactics and fear mongering, saying cortisol is why you can’t lose weight.

No… it’s not.

This fear-based messaging is keeping way too many women in menopause stuck, frustrated, and second-guessing everything.

Menopause isn’t a disease. It’s a phase of life every woman goes through.

Your body isn’t broken, it doesn’t need a 5 step protocol with a bunch of testing and supplements.

But if you’ve been eating less, doing more cardio, and still not seeing results… yeah, something is off.

And it’s not your hormones.
It’s the strategy. Blaming cortisol or menopause is taking away your power to change.

When you actually fuel your body correctly, hit your protein, and follow a structured plan, fat loss happens easily.

We have clients who lose 5-9 lbs in 2 weeks regularly using our 2 week rapid fat loss approach. It works!

No supps or detoxes. No cortisol hacks. No bu****it.

Menopause is a phase. None of life sentence.

If you’re ready to stop guessing and start seeing changes with a no BS approach that actually works for women in menopause, I got you. 😉 

Scared to stop tracking because every time you do everything unravels and the weight piles back on?Here’s what I see ove...
04/10/2026

Scared to stop tracking because every time you do everything unravels and the weight piles back on?

Here’s what I see over and over with women in menopause, especially chronic dieters.

You’re either in diet mode, eating as little as possible, or you’re over it and eating everything you’ve been restricting.

There’s no middle ground… and that’s exactly why the weight keeps coming back.

So instead of bouncing between extremes, we do something very different.

We build your fat loss phase and your maintenance phase on the same habits.

Because if your habits only work when calories are low, they won’t hold when life happens.

Here’s how we actually fix it:

Step 1. We bring your calories UP to maintenance usually somewhere between 1900–2100 for most women.
Not slowly, not over months. We get you there within 2-3 weeks so your body can finally feel safe, fueled, and out of that constant restrict–overindulge cycle.

Step 2. We lock in your core habits at maintenance:�Hitting your protein,�Eating balanced meals,�Planning ahead for weekends,�Learning how to include the foods you love without losing control.
This is where the real work happens. Now we move into a fat loss phase.

Now you’re not relying on willpower, you’re executing habits you’ve already proven you can stick to.

Step 3. Going back to maintenance calories and removing tracking. Eating intuitively based on the habits we have established.

That’s why my clients don’t just lose weight, they actually keep it off.

Not going back to their old habits, this is their new normal.

If this sounds like you, drop MAINTAIN and I’ll send you exactly how we set this up step by step.

I can’t believe I had to pay somebody to help me lose weight yet here we were….49 years old, about to turn 50, 20 pounds...
04/09/2026

I can’t believe I had to pay somebody to help me lose weight yet here we were….

49 years old, about to turn 50, 20 pounds overweight. I was a personal trainer, a group class instructor, a ruck runner, and training for the Boston marathon.

I was hard core keto and an intermittent faster. Eating 1450 calories, teaching 7 classes and running 20-30 miles a week.

Why couldn’t I keep this weight off? I’m doing all the right things. I’d be successful for a bit, lose 5-10 lbs, but then it would come back so fast! The minute I let myself enjoy a treat or go to a barbecue, the weight piled back on.

On top of that I was losing my hair by the handfuls, spending a ton of money on extensions and was so fatigued all the time. I would crash out on the couch for 2 hours after teaching my classes or runs.

Since I was approaching 50, I was concerned that I was going to gain the infamous menopot. Nothing I was doing was working, so I got help and hired a coach.

Turns out I wasn’t doing everything right. What worked so well for me in my 30s and early 40s started working against me.

My coach had me track macros instead of calories, and I pulled waaay back on the cardio and started strength training with intention.

I lost 22 lbs in 5 months and got to a weight I hadn’t been before kids, I didn’t even think that was possible.

This is what inspired me to become a coach and since 2020 I have been helping women in menopause lose the weight for good improving their health and confidence. 

If you’re tired of spinning your wheels and want a professional who’s not only gone through it herself but has helped hundreds of other women, send me a message or fill out this app.  https://go.katalystfitness.net/fitafcoachingapp

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

https://go.katalystfitness.net/fit-after-fifty, https://go.katalystfitness

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