Hi Reader,
Summer has this way of shining a bright light on all the parts of life we’re carrying. The endless to-do lists. The family demands. The career deadlines.
And if you’re anything like me, you might feel that quiet pressure to do it all with a smile. To age “gracefully.” To keep up appearances. To pretend you’re not exhausted.
I’ve spent plenty of seasons trying to prove I could keep up.
Trying to train harder, look leaner, eat cleaner.
Trying to impress other fitness professionals.
Trying to show I had it all together.
Somewhere in the middle of all that trying, I forgot an important truth:
You don’t have to force your body to fit someone else’s expectations to be worthy.
This summer, I’m letting go of the noise—the pressure to prove. The idea is that I have to hustle harder or shrink myself to be respected.
I’m owning every part of me. The strength. The softness. The days I show up fully, and the days I need more rest.
If you’re standing at this same crossroads feeling pulled in a hundred directions, unsure which way to turn, tired of trying to do it all perfectly, I see you.
You are not alone.
💥 Let’s Talk About the BS in the Fitness Industry
I’ve been watching the viral trends that tell women their health is complicated. That you need a 20-step routine or a fancy program to “fix” yourself.
It’s not true.
Getting stronger and feeling better is simple. It doesn’t mean it’s easy, but it is simple.
🚶♀️ Does Walking Count as Exercise?
Some influencers say walking doesn’t count.
Here’s the truth:
✅ Walking is one of the most underrated forms of cardio.
✅ Moving more throughout the day lowers your risk of disease and keeps your joints healthy.
✅ If you’re restarting your fitness journey, walking is an absolutely powerful place to begin.
As you become stronger, you’ll need to increase the intensity to continue progressing. That’s normal. Your body adapts because you’re getting fitter.
🏋️♀️ The Basics Still Work
When you feel overwhelmed by all the opinions, come back to this:
The basics still work.
Highlight this in your mind:
Regular movement. Progressive strength training. Adequate rest. Consistency over perfection.
That’s it. No hacks. No gimmicks.
💡 Small Steps You Can Take This Week
If you feel stuck, try this:
✅ Take one short walk after dinner.
✅ Do half your planned workout instead of none.
✅ Pick one habit to focus on for the next 7 days.
✅ When you feel tired, ask what you need, not what you “should” do.
⚡ Why Power Training Matters As You Get Older
Strength is important. But power is what helps you keep up with life.
Power declines faster than strength.
It’s what lets you catch yourself when you trip or pick up your kid without hesitation.
Power supports strong bones.
Explosive movements help build bone density and protect against osteoporosis.
Power keeps you independent.
From getting up off the floor to carrying groceries, you need both strength and speed.
Power helps your metabolism stay healthy.
It keeps muscle mass on your body as you age.
If you’re ready to start, try adding:
✔ Single-leg landings, broad jumps, or plyo step-ups for the lower body
✔ Medicine ball slams or plyo push-ups for the upper body
Keep reps low. Focus on good form and put in a strong effort. One or two short sessions a week are enough to see progress.
✨ Coach Up: Your Simple Action This Week
Choose one of these actions and commit to it for the next 7 days:
1️⃣ Schedule two workouts on your calendar and treat them like appointments.
2️⃣ Add one power movement (like medicine ball slams) to a training session.
3️⃣ Take a 10-minute walk each day after lunch or dinner.
4️⃣ Write down one thing you’re letting go of—an old expectation, guilt, or pressure—and remind yourself daily.
Keep it simple. Keep it doable. Show yourself you can follow through.
🎯 The Mindset Shift That Changes Everything
I won’t pretend this is always easy. Life will throw curveballs. You will feel tired, distracted, overwhelmed.
But you don’t have to do this perfectly.
You can show up tired.
You can start small.
You can keep going without guilt. |
That’s what lasting change looks like. Not perfection—just consistency and self-respect.
💬 Ready to simplify your fitness, find your rhythm, and drop the pressure to be perfect?
Hit reply or book a call. Let’s talk about what support looks like for you.
You deserve to feel strong, capable, and fully yourself this summer and every season after.
👉 Book a call with me here
In strength,
Kat
Coach | Mom | Athlete
Founder of KatFit
P.S. New podcast episode drops every Friday. I’ll dig into these seasons and how they appear in your daily life. Subscribe to the MilesFromHerView Podcast; you won’t want to miss this one.
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About Me
Former college track and field coach, now KatFit founder with a decade+ of training experience. Burnout prompted my shift from college coaching in 2013, and six months into KatFit, a high-risk pregnancy, reshaped my business. The fitness industry needs change, often neglecting women's well-being, fixating on unrealistic postpartum and perimenopause ideals, obsessing over weight and fat loss, and fostering a culture that can leave you feeling broken.
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When you're ready, here are a few ways we can work together:
- Schedule a Clarity Coaching hour. A 60-minute one-on-one session to get expert guidance on training, nutrition, or balancing wellness as a busy mom. Leave with clear, actionable steps tailored to your unique goals.
- Sign up for KatFit Strength. This program is perfect for busy women who are juggling everything. It is designed to help you build strength, run faster, and feel unstoppable in everyday life through training customized to your journey.
- Train with me In Person. For locals in Malvern, PA, this offers hands-on coaching and online support to keep you consistent. Move better, feel stronger, and live life fully with personalized guidance.
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Additional Ways I'm Here to Help You Thrive
Tune in to the MilesFromHerView podcast (episodes drop every Friday), join the Permission Project, and explore helpful content on my YouTube channel to support your journey to strength and empowerment.
MilesFromHerView Podcast
The MilesFromHerView podcast explores strength training, nutrition, and mindset through the lens of motherhood and womanhood in today's high-pressure society. It offers practical insights on navigating fitness, balancing self-care, and building resilience, empowering you to prioritize your well-being. Each episode is designed to inspire and support women on their journey to strength and confidence.
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The Permission Project
The Permission Project is your space to reclaim the freedom you deserve and pursue what truly lights you up, even in the chaos of parenthood. This brief, weekly email is your Monday reminder to prioritize yourself and follow your passions.
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