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!

03/07/2026

Ever wondered what separates women in menopause who finally lose the weight from the ones who stay stuck for years?

Give me the next four minutes and I'm going to walk you through the pattern I see consistently in women who break through, and the mindset shift that makes the difference between staying stuck and finally moving forward.

PS - I have a full Reverse Diet Replay training that shows you exactly how this process works and what women who commit to it experience week by week. Drop "REPLAY" in the comments and I'll send it to you.

03/06/2026

“I don’t want to get bulky.”

I hear this and then think damn, if they only knew. If you want to get toned and a leaner body composition, you need to weight train.

I want to get bulky, but it hasn’t happened yet, even after training with intention for the past 10 years.

If you ever feel like you’re putting on too much muscle, you can back off on the parts you don’t want to grow, if it actually happens 😉

Ever wondered what separates women who stick with tracking their food for months from those who quit after three days sa...
03/06/2026

Ever wondered what separates women who stick with tracking their food for months from those who quit after three days saying it's too hard and time-consuming?

It's not about having more patience or being more organized.

It's about knowing the shortcuts that make tracking take less than 5 minutes per day instead of 20 minutes after every meal.

Here's what I see in women who quit tracking within the first week.

They're weighing every single ingredient, scanning every barcode, and spending 15-20 minutes after each meal trying to log everything perfectly.

They're making tracking feel like a part-time job, and of course they stop tracking because there’s only 24 hours in the day.

Meanwhile, the women who track consistently for months and get amazing results are using shortcuts that make the whole process take less time than scrolling social media.

They're logging their entire day in 3-5 minutes and then just eating what they already planned.

Here's the pattern I've observed across every single woman who makes tracking sustainable.

They log their meals the night before or first thing in the morning instead of after eating, which removes all the decision-making throughout the day.

They use the "copy previous meal" feature in their tracking app for meals they eat regularly, which cuts tracking time in half.

And they create saved recipes for their go-to meals one time, then just click that recipe every time they make it instead of re-entering every ingredient.

My clients tell me that tracking now takes them less time than deciding what to eat.

And the women who track consistently see results 3-4 times faster than women who just guess and hope they're eating the right amount.

Comment "TRACK" below and I'll send you my Mastering Menopause Macros Mini Course that shows all the time-saving features.

03/05/2026

Are you a hostage to eating less?

Has eating turned into a constant negotiation in your head?

If you’re a woman in menopause who feels like you’re doing everything right but your body still won’t change, there’s a reason for that.

In this video I’m breaking down what actually happens when women stop restricting, start fueling their metabolism properly, and finally see their energy, sleep, and body composition begin to shift again.

If you want the Reverse Diet training and see exactly how this works, reply, REPLAY and I’ll send it to you.

Did you know that eating more food can actually help women lose weight faster than continuing to eat less?Here's the dat...
03/04/2026

Did you know that eating more food can actually help women lose weight faster than continuing to eat less?

Here's the data on why eating at maintenance calories first is the most effective strategy for fixing a slow metabolism before any fat loss attempt.

Most women in menopause are eating 1200-1400 calories per day and not losing weight, so they think the solution is to eat even less.

But research shows that when someone has been eating low calories for months or years, their metabolism slows down to match that lower intake.

Studies measuring metabolic rate show that women eating 1200 calories for extended periods can see their metabolism drop by 200-400 calories per day compared to what it should be.

This is called metabolic adaptation, and it's why cutting calories lower just makes the problem worse instead of better.

But here's what the data shows about eating at maintenance first.

When women increase their food intake back to maintenance calories for 4-6 weeks, their metabolism speeds back up and starts working properly again.

Research published in the Journal of Clinical Endocrinology found that reverse dieting back to maintenance increases metabolic rate by an average of 15-20% within 6-8 weeks.

This means a woman eating 1200 calories who increases to 1800 calories at maintenance will see her metabolism increase from burning maybe 1400 calories per day back up to 1700-1800 calories per day.

Then when she goes into a planned fat loss phase eating 1500 calories, she's actually in a real deficit and her body responds by losing fat.

Versus staying at 1200 calories where there's no deficit because metabolism has already slowed to match.

My clients who do this reset phase first lose 40% more fat during their fat loss phase compared to clients who skip it and try to push through.

Comment "RESET" below and I'll send you the reverse dieting calculator and guide.

03/03/2026

Q: Do you know why it's kind of hard to lose weight after 50? Do you know what's going on there?

A: So, cardio. We cannot rely on cardio to lose weight. We need cardio for cardiovascular benefits but you lose the calories benefit of the cardio because your body just adapts.

So the only way that you could use cardio to lose weight is if you adapt to those changes and so that means you have to increase your intensity, increase the time or add more days... you paint yourself into a corner.

So this is where I was marathon training and doing spin classes and I'm burning all these calories, but my body just became adept at it. So I'm not burning as many calories and so cardio is necessary for weight loss.

However, for the body that my clients want where they're working out and they want to look like they work out. Cardio is not going to give you that look, if you want to have a bangin body and be toned and defined.

[Full Answer in the video]

03/03/2026

Busted out the roller blades today in St.George, Utah

03/03/2026

I said what I said…


When my clients start tracking their macros, it’s usually eye-opening to see how much or even how little they are eating.

The trend that I see the most is very low on protein usually around 70 or 80g. This is just not enough for women in menopause.
And then fats and carbs higher than needed.

Not always the case, because a lot of times during the week they’re eating very little calories hardly any carbs. And in typical fashion, we have spotty tracking on the weekends.

My system for coaching is to help take the overwhelm away from tracking and to track accurately so that we have the data.

Once we have the data, we will know what to do with macros and calories. Increasing protein, steady flow of carbs, keeping fat in check.

Then we start seeing real results because tracking macros works if you work the macros.

Tired of spinning your wheels? Comment “show me” and I’ll@share what our process looks like tap you can start losing weight predictably every week.

Imagine losing 15-20 pounds and actually keeping it off for good instead of watching the weight creep back on within mon...
03/02/2026

Imagine losing 15-20 pounds and actually keeping it off for good instead of watching the weight creep back on within months like it always has before.

No more yo-yo dieting where the same weight comes off and goes back on every single year.

No more feeling terrified that one vacation or one relaxed weekend will undo all your progress.

Just confidence knowing that the weight is gone and it's staying gone because you've built habits that last.

Let me show you how my clients transition back to eating more food after fat loss so they maintain their results without tracking forever or living in restriction.

The biggest fear I see in women who've just lost weight is that they're going to gain it all back the second they stop dieting.

And honestly, that fear makes sense because it's happened before with every other diet they've tried.

They lose weight eating 1200 calories, they hit their goal, they start eating normally again, and within three months the weight is back plus more.

So they're stuck thinking they have to track macros and weigh their food forever just to maintain their results.

But here's what my clients do differently that changes everything.

They slowly add calories back up over 4-8 weeks instead of jumping straight from dieting to eating whatever they want.

They increase food by 100-150 calories per week, mostly from carbs, until they're back at maintenance calories where their weight stays stable.

This teaches the body that more food is coming and prevents the panic response that causes rapid weight regain.

They also build lifestyle habits like eating protein first at every meal, walking daily, and strength training three times per week that keep their metabolism strong.

These habits become automatic, so maintaining results doesn't require constant effort or obsessive tracking.

My clients tell me that maintaining feels easier than losing because they're eating more food and just living their life without stress.

Comment "MAINTAIN" below and I'll send you my maintenance strategy guide.

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

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