Are you feeling stuck with your fitness or nutrition routine as you move through perimenopause? Dr. Lisa sits down with top Toronto personal trainer and wellness coach Stephanie Katona to debunk popular fitness and nutrition myths for women 35 and up. Discover why carbs are not the enemy, how strength training can actually reshape your body (without bulking you up!), and why it’s crucial to work with your hormones—not against them. With practical tips on building sustainable habits, Stephanie shares her no-nonsense advice on rest, recovery, and making lasting changes. If you’re ready to feel energized, strong, and confident in your midlife journey, this episode is a must-listen!

Stephanie Katona is a Toronto-based Integrative wellness coach and personal trainer, and the founder of SKLPT, a wellness brand she launched in 2014. With a Bachelor of Kinesiology, Stephanie specializes in functional strength training and conditioning, helping clients improve movement efficiency, body composition, and overall strength.

Her approach to wellness is rooted in the belief that “everything starts in the mind, and the body follows.” She emphasizes the importance of a holistic connection between mental and physical health, guiding clients toward sustainable, whole-body well-being.

Recognized by BlogTO as one of Toronto’s top female personal trainers, Stephanie is committed to empowering individuals through personalized lifestyle and fitness coaching that supports their physical, mental, and emotional well-being. Beyond one-on-one training, she has led corporate wellness programs, launched her own podcast, SKLPT Your Life, and developed a unique 12-week comprehensive wellness course, the Mind Your Body Program. Designed specifically for busy professionals , this program helps participants build sustainable habits and creates a strong foundation for lasting change. 

Key Topics Covered:

• Debunking Fitness & Nutrition Myths: Stephanie dispels common misconceptions around women’s fitness, including the myth that you need to cut carbs to lose fat and the fear of “bulking up” with weight training.
• Strength Training for Women 35+: The importance of building and maintaining muscle mass in midlife, with actionable advice on routines, rep ranges, and progression.
• Nutrition for Hormonal Health: Tips on fueling workouts, anti-inflammatory eating (think Mediterranean-inspired), and why carbs are essential—not the enemy!
• Working with Your Cycle: How to honor the ebbs and flows of your menstrual cycle by adjusting workout intensity rather than forcing yourself to “push through” low-energy phases.
• Efficient Exercise: Why women don’t have to spend hours doing cardio—effective strength training and short, intentional workouts make all the difference.
• Mindset & Habits: Start small, focus on progress over perfection, and celebrate your wins for long-term success.
• Stephanie’s Tools & Recommendations: The benefits of kettlebells, her love for lunges and pull-ups, plus why creatine is her go-to supplement right now.

Listener Takeaways:

• You don’t need to cut carbs or do endless cardio—quality strength training and whole-foods nutrition are key.
• Consistency and incremental progress matter more than perfection or chasing quick fixes.
• Adapting workouts to your unique physiology and cycle phase can optimize results and help you feel your best.

How you can reach/work with Stephanie:

• On Instagram: @sklptyourbody
• Her website: https://sklptyourlife.com/

Must-Haves:
Lisa is loving Jessica Yellen’s, “News Not Noise” blog and videos on Substack.

Stephanie is loving creatine to support muscle recovery, strength and more and her Nike running app.

Thank you for listening!

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Stay safe and healthy everyone!

Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.