Fitness and Mindset with Kathie

Store Stop the Mind Screw Podcast Links Blog Perfectly Fit with Kathie!! Login

4 Menopause Products I Swear By!

fitness menopause Oct 19, 2021

I can't say that I have hit menopause yet but I am close. I am 56 years young as of this post in 2021.

BUT my cycle actually stopped in June of 2021. Then I got the jab - #2 in August and the day after that jab my cycle came back in full force.

**This article contains affiliate links. For more information head on over to my privacy policy. As with any product I recommend this is for informational purposes only and it is wise to seek your physician's approval. This also is covered in my privacy policy.

I had every menopause symptom you could think of and it was horrible. I even had depression like I had not felt in over 10 years! (Survivor of Complex PTSD here!)

I have been bound and determined to not suffer from this much-anticipated event and there I was sitting there with every symptom in the book. 

I knew my fitness routine helped keep menopause symptoms at bay. I also knew of simple products to help alleviate these symptoms.

Here are 4 products I swear by:

#1.  ...

Continue Reading...

8 Tips to Improve Sleep

fitness sleep Oct 17, 2021
Ah, sleep, my favorite topic. If you know me, you know I say there are 2 things you don't mess with me on and that is #1. My sleep. and #2 My sleep! 
Did you know that poor sleep habits can contribute to many hormone imbalances and actually age you prematurely? Not to mention several poor nights' sleep will just put you in a funk and leaving you feeling foggy in the mind and body.
This article contains affiliate links. For more information head on over to my privacy policy.
Well, don't worry because I am about to give you some tips on sleeping that just might help alleviate and solve any sleep issues you may be dealing with currently.
  • Take a warm bath or shower before bedtime. Add some Epsom Salt for extra calming benefit. Had a strenuous workout that day? The Epsom Salt will help alleviate sore muscles too. I like Dr. Teal's Epsom Salt.
  • Stretch or yoga. Do a few stretches or yoga poses to get you relaxed and ready to lay down in bed.
  • ...
Continue Reading...

Number One Cardio Mistake

I cannot believe trainers are not talking about this. And those cute little 30 something-year-old trainers NEVER mention this! What is it?


Your heart and lungs (cardiovascular system) are the most important muscle in your body. 

Why aren't trainers talking about this?

  • Max Heart Rate
  • Spikes in the heart rate
  • Deep breathing


Back in the old days, I would train someone on the treadmill while they held the heart rate sensors. I would do a fitness test to see how fit the client is or was becoming after working with me.

Today we have the SmartWatch and this is the greatest invention for your fitness. Why? Because you can test your fitness every single day on your own.

You have on your wrist your very own personal trainer.

In fact, during COVID and afterward, this is how I make sure my clients are getting the very best workouts - or not! 

Take a look at these two workouts, sent to me from different...

Continue Reading...

10 Tips To Eat Intuitively Through The Holidays or Any Day

The holidays are right around the corner. Or not, if you happen to be reading this in February. However, it is not too early or late to consider eating intuitively. Here are 10 Tips to Eating Intuitively Through the Holidays or Any Day!!

1. Do Not Engage in Diet Talk

Decide right now that you are not going to take part in conversations that support diet culture. When we get together with friends and family over the holidays it’s inevitable that someone will bring up how the food is going to affect their body shape or size, someone will tell you all about their diet plan or exercise routine, and/or someone will tell you their big, diet-culture inspired New Years Resolutions. You do not have to engage in this conversation. You don’t have to explain your food and body beliefs if you don’t feel up to it.  You can aim at changing the subject or you can simply excuse yourself.

2. Know that it’s Okay to Say No

Remember that when you say yes to something you are...

Continue Reading...

How to Use An Apple Watch For Fitness

Did you know that you can use your Apple Watch Stats to analyze your workout stats?

In fact, this is how I analyzed my in-person training clients during the pandemic.

And I am going to teach you the method today!


  • Step #1: Pull up your exercise guy he looks like this: 
  • Step #2: Enter Traditional Strength Training (every single time you exercise unless you are walking and want to know your distance) There is a reason for this!! Hold on.
  • Step #3: Do your workout
  • Step #4: Analyze your heart rate and ACTIVE CALORIES (details in video)
  • Step #5: When finished Swipe Left to End Workout 

To analyze your results do as follows: (quick video will be attached here)

  • Step #1: Go to Your 3 Circles (details in video)
  • Step #2: Go to workouts and click the one you want to analyze
  • Step #3: Take a screenshot of the workout.

The things you want to analyze:

  1. Time - how long were you exercising?
  2. How many active calories did you burn?
  3. Was your heart rate spikey?

Here are common...

Continue Reading...

The Power of a Smile

Meet Sarah, she hired me to teach her how to do push-ups as she needed to be able to perform 20 push-ups to get into the military.

Link to the video here!

The very first thing I had her do was perform a push-up. She said, "I can't! That's why I hired you."

Oh no she didn’t. “Can’t never did anything and it’s still in the dictionary! Just show me!” I said. I knew she was physically able. She was 18 and fit. Her mindset was off.

She proceeded to get down on the mat and tried her push-ups. “Oooonnnne.” She grunted in disgust. “Twooo.”

This article contains affiliate links. For more information head on over to my privacy policy.

“STOP!” I yelled, startling others in the gym. I knew right then and there those military guys were going to eat her for lunch like a hamburger.

Let me just tell you, that girl learned how to do push-ups and then some that day.

I taught Sarah something very powerful. Want to know what that...

Continue Reading...

Your Lung Strength Could Save Your Life!

fitness menopause Sep 07, 2021

Take a deep breath right now!

You'd be surprised at how many people do not know the proper way to do this. That is if you want to build strong lungs.


  • More energy
  • Stamina
  • Combat viruses that attack the lungs - easily
  • Improve oxygen levels in your body

All of this and more are described in the video today.

This book, mentioned in the video, by John Assaraf, Innercise, is one of the best teachers of deep breathing for relaxation and stress relief and more. 

Why do you want to build strong lungs? 

  1. Combat COVID and other respiratory infections
  2. Build a strong immune system
  3. Eliminate those toxins - 75% of them to be exact
  4. Improve stamina and energy all day long
  5. Get Oxygen going through your body better.

Watch the video now to learn all about this.

Want the cheat sheet that goes with this? 


Continue Reading...

Motivation Is A Funny Thing

"I lack motivation." This is the number 1 reason clients give me for not working out.

Oh, I get it. In fact, I just hit a wall myself.

Instead of the word "motivation" let's use "mindset."

Why? Because motivation changes daily. If you control your thoughts you can control your mindset. Motivation is not so easily controlled.

Watch the video here!

I had a DESIRE to work out on a regular basis. I lost motivation. I had a DESIRE to stop sleeping in and hit the gym. 

I needed to do this for my health and wellness. 

But I love sleeping. My old vehicle was using an alarm to help but that was not working.

My conflict was I was getting groggy in the afternoons, having brain fog, and bad headaches when waking up. <I knew my fitness could relieve all of this, but I lacked motivation.>

What if I didn't get back in the gym? I knew I was going to have worse headaches and serious weight gain. And the brain fog was growing cobwebs.

My new opportunity - I get very motivated...

Continue Reading...

Outwitting the Devil and Food

"What have you been eating?" This question is common in my everyday practice as a Certified Fitness Trainer since 2002.

 I remember the day I was training one of my clients. His heart rate quickly escalated to the 170s and his comfort was the 120s. I knew something was off.

I told him to stop what he was doing and sit down for a minute.

I asked him what he had to eat before coming to the gym.

He regretable announced that he had a burger, fries, and a regular coke. WTH! 

Your food affects so much and it is important to understand what the devil talks about in Outwitting the Devil by Napoleon Hill.

Click Here to watch the video now!

The thing is food is good! And there are a lot of great foods out there. 

What one must do is develop self-discipline and stop eating so much.

How about getting a meal you love, taking half of it to-go and eating it later. Instead of eating the entire portion of food at once.

Practice Ho'oponopono on everything you eat. I say "I love you....

Continue Reading...

Drifting - Outwitting the Devil

"I can't make it today." Those are the words from my client I am about to lose and let me tell you why.

As a Certified Fitness Trainer and Wellness Director at OCuSOFT, I am "free" to the team.

Because I am free they have to make a commitment to themselves for their workouts to be consistent.

They begin to easily "drift" as the devil calls it in Outwitting the Devil.

How does one prevent this? Come up with a solid "WHY." 

This is Step #1 in Stop the Mind Screw - "what do you want." Want help with this? Download this simple template that guides you on what you want.

When you have a solid "what do you want" you are very likely to stick to it, especially when tempted.

And I promise temptations will come! Heck, the devil plays on this.

Outwitting the Devil is the best book I have read to date (and I've read a lot) on mindset.

Watch the video here!

Whether you believe the devil to be real or imaginary, the fact remains, there is an evil force that exists in your mind- for 98% of us,...

Continue Reading...
1 2 3

50% Complete



In return, I'll give you this FREE guide that shows you how to use mindset instead of force to get healthy and fit fast!

Sound good? Sign up now!

Hope to see you there!