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Kat's Meow

Dive into my most badass tips for unleashing your health, happiness, and success on the daily.

Episode 66: 3 Steps to Stop Weekend Overeating

Sep 01, 2020

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Summary

Who’s done it? Raise your hand high ‍if you do really well with your eating Monday through Thursday, then Friday night hits and your habits go to hell in a hand basket for the next 3 days.

I know I have! You make it through a stressful week and the ultimate reward is that Friday night pizza you enjoy while watching Netflix. 

Then Saturday hits and you find yourself gravitating towards those chips and cookies you did so good at avoiding all week. 

Then Sunday comes and it’s time for brunch and...

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Episode 64: Turning Things Around: Life Lessons from an Anti-Self-Helper

Aug 18, 2020

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Summary

If you've been following the Life Unleashed Podcast for any length of time, you know we NERD OUT on personal development.

But what if you just aren't the self-help reading, journal writing, self therapizing type? Does that mean you can't create meaningful transformation in your life?

Absolutely not. And to prove it to you, I brought on a special guest this week, my friend Doug Fore. He is not a nutrition expert, he is not a personal trainer, he is not a coach of any kind, a book author or a public speaker. In fact, in his...

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Episode 63: I Finished My Weight Loss Program... Now What?

Aug 11, 2020

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Summary

Have you ever gone full bore into a new diet and you’re so excited about how your body is responding that you don’t think about what will come after the 30, 60, or 90 day plan?

Then that fateful day arrives and all at once you’re filled with so much pride for completing it, yet so much dread for not knowing what the fuck to do next.

This is hard even if you’ve been following a relatively balanced diet plan, but it’s amplified 10000x more when you’ve been severely restricting and you...

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Episode 57: Kaizen: Your Secret Weapon for Lasting Habit Change?

Jun 30, 2020

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Summary

What is kaizen??

It's a Japanese term for 'continuous improvement' and it relies on small, incremental, consistent changes that lead to potentially massive improvement and transformation.

Both research and my own experience shows, this is by far the MOST effective strategy for long term weight loss. 

How can it help with weight loss?

  1. When you set small, manageable goals, you experience the dopamine rush of quick wins. Leading to greater motivation to keep going instead of the discouragement that...
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Episode 49: 4 Mental Shifts to Stop Yo-Yo Dieting for Good

May 05, 2020

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Summary

So you want to lose weight, you're ready to take your fitness goals off the back burner, and kick your butt into gear. And low and behold, like an answer to your prayers, you see an ad for the newest diet that promises you'll drop 20 pounds in your first month, and all you have to do is (fill in the blank). 

You've been here before. Sometimes the fill in the blank is simple and straight forward, like cutting out all added sugar. Sometimes it's gross like only drinking a concoction of lemon and cayenne...

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Episode 45: 3 Ways to Create a Routine During a Quarantine

Apr 07, 2020

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Summary

With the kids at home, businesses shutting down, and days and weeks blurring together, a routine may feel hard to come by.

But creating and sticking with a regular routine could be the best medicine amidst the chaos. 

Here are 3 approaches to try.

1. Themed Days: Make each day centered around one type of task.

  • Monday: Meal Prep
  • Tuesday: Cleaning
  • Wednesday: Major Work Projects
  • Thursday: Minor Work Tasks (emails, client reach out, etc.)
  • Friday: Social Media Engagement/Planning

2....

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Why I'm Taking on a New Fitness Challenge, and Why YOU Should Join Me!

Mar 12, 2020

Why am I doing this?

"You're already fit, you're already a trainer, so why in the world are you taking on a new fitness challenge?" 

I'm going to be totally honest with you, while my exterior may look fit, my health is not where I want it to be right now. As some of you already know, I've been dealing with hair loss, my acne started to come back, and while I'm always consistent with leading an active lifestyle, it's been a long time since I have truly challenged myself in the gym the way I could and should. 

So...

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Episode 24: 3 Ways to Live a More Fully Engaged Life

Nov 12, 2019

Do you ever feel like life is just sort of happening to you? 

You meander through your days on autopilot. From home, to work, and then back home.

You absently kiss your partner. You passively play with your kids.

And while there are occasional moments of sheer and utter joy like on your wedding day, or during your yearly vacation, by and large it feels like you're just passing the time.

What a shitty way to live when you put it that way, huh? And unfortunately, it's how must of us sail through life, from cradle to grave.

...

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Master Your Macros for Weight Loss with Samantha Nicole

Oct 08, 2019

In this week's episode of Life Unleashed, I interviewed my good friend, Equinox colleague from back in the day, and extremely talented personal trainer, educator, and nutrition coach, Samantha Nicole.

We dove deep into the topics of macronutrient counting for weight loss, how to incorporate the power of manifestation into your transformation journey, and why always wanting more doesn't make you broken, it makes you better. 

For this blog post, I've focused on the topic of macronutrients. But for the rest of this amazing...

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6 Minutes of Morning Movement

Sep 03, 2019
 

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Click here to watch the episode on YouTube.


I'm going to be real with you... personal trainer or not, I am NOT a morning workout person.

If I had to choose between waking up 20 minutes early to do a 20 minute workout, or doing a 90 minute workout after 12 pm... 90 minutes would win every time. 

Nonetheless, my interest has been peaked lately. Over the years, I've heard more and more, just how beneficial it is to move your body first thing upon waking. 

Being a bit of a...

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