December 13, 2024 • 34 mins
In this episode of Miles from Her View, host Kat, a seasoned strength and conditioning coach, discusses women's challenges in maintaining a fitness routine despite their busy lives. She addresses common barriers, offers mindset shifts, and provides practical tips for creating a sustainable fitness plan. Kat also shares her insights on holistic programming, emphasizing flexibility over perfection and the importance of consistency. The discussion includes actionable steps for simplifying one's approach to fitness, managing mental loads, and celebrating small victories.
Strength Ahead is designed to help women achieve lasting strength and resilience.
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00:00 Introduction: Overcoming Fitness Barriers
00:45 Welcome to the Podcast
01:30 Balancing Fitness with a Busy Life
02:50 Designing the Perfect Program
07:27 Dealing with Mental Load
19:17 Building Resilience and Adaptability
25:14 Actionable Tips for Simplifying Your Approach
29:19 Strength Ahead: A Membership for Busy Women
32:11 Conclusion and Final Thoughts
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kat (00:00):
Does sticking to a fitness plan feel impossible sometimes,
like you're failing because youcan't juggle strength training,
cardio, mobility, and nutritionall at once?
And let's just add in life, thatwhole thing that you do outside
of it.
Well, today we're going to goover some ways to overcome some
common barriers, help with somemindset shifts, and some tips to
(00:22):
provide you with a moresustainable approach.
These are approaches that I usein my everyday life as well as I
help coach my clients through.
So tune in and if possible, grabthe book.
(00:45):
Welcome to miles from her view,the podcast, where we dive deep
into the unfiltered reality offitness, strength training, and
nutrition within womanhood andmotherhood.
I am your host, Kat, founder ofKat, the strength, I'm a career
strength and conditioning coach,entrepreneur, lifelong athlete,
and a mom of two active boys ineach episode, we explore the
(01:07):
unique challenges and triumphsfaced by women.
Navigating the complexities oflife from juggling family and
career to prioritizing selfcare.
We dissect the systems and thehabits that shape our health and
wellness.
Join us for real stories,authentic advice, and genuine
conversations as we empower eachother to embrace our journeys
and find strength andvulnerability.
(01:28):
Welcome.
I'm so happy to have you here.
And this is something that Ihear from a lot of people.
It is so hard to pay attentionto my own fitness routine in the
whole scheme of life.
Like, how do you adhere to afitness program, a workout
(01:48):
program in everyday life?
It's busy.
You know, I'm in the season oflife where I have grade school
kids.
They're involved in sport.
I'm running a business Andcombined with trying to keep up
with my own well being It issomething that all my clients
deal with our situations in 24hours a day all look different
(02:09):
But there's a lot ofcommonalities.
So today we're gonna go overwhat quote unquote the perfect
program might look like Themental load that comes with
life.
I won't be able to articulateeverybody's mental load.
We are all unique.
But I'm going to address thecommonalities there.
Why it's actually harder to doeverything at once.
(02:32):
And the ways we can overcomethat.
And then I'm going to talk aboutthe struggle.
But I want to leave you withsome really great actionable
tips that you can apply todayand going into 2025.
Alright, so let's dive in.
The perfect program.
There's a lot of pressure aroundthis.
(02:54):
Am I doing things right?
Is this what I'm supposed to do?
Am I seeing the progress as towhere I'm at?
What do we do?
And if you tune into any socialmedia, or you talk to your close
friends and family, and you justhear, everyone is going to have
a different spin on, what shouldyou do?
So, for me, when I work withclients, I look at putting
(03:17):
together a whole program.
What that means is there is astrength training part and I
focus on progressive strengthtraining I have done an episode
on that.
I cannot recall which number itis, but I will put that in the
show notes Cardio, that doesn'tmean running, but anything where
(03:39):
you're moving your body, eitherat a steady state or some sort
of interval, mobility slashstretching, mobility, working on
creating more range of motion,more fluidity with the joints.
It can also incorporate someyoga Pilates in there with that
mobility and then nutrition.
(03:59):
So they all work together.
Outside of that kind of goeswith stress reduction, sleep and
those things, but really focusedon the things that I built in
for my clients so that they seea whole program.
They know all these areas aregetting addressed the
unrealistic expectation thatcomes with perfection seeking.
(04:23):
Tendency is this all or nothingapproach and this is where that
perfect program pressure tendsto fall into place.
Is if I can't do all of it, Iwill do nothing or we feel
crippled by the fact that we'renot sure what we're supposed to
do.
So our inaction creeps up.
So we think, Oh, when I getmotivated again, I'll do it.
(04:43):
And that's where that motivationcomes in.
But I want to stay on track hereis you're busy.
Whatever your 24 hours lookslike, you have limited time.
Guilt creeps in when we skipworkouts because we think, and I
know I, I'm going to kind of putwords in your mouth here or
thoughts in your head is thatmissing a workout is going to
(05:10):
deteriorate our program or slowour progress when that is not
the case in a program.
You will miss.
I plan for this for my clients.
This is something that we talkabout is when you start a
program, there are going to bemissed workouts.
So we want to make sure thatwe're adjusting our expectations
(05:31):
and knowing that we are going towork with them.
My programs and the programs arethe program adherence that I do
with my clients is not lookingfor them to do every single
workout.
I write them so that there isflexibility in there.
So, I want you to think aboutright now, we are in the midst
(05:52):
of the holiday season right now.
There's a lot of extra thingsthat creep up.
There's social gatherings,there's family gatherings,
there's, you know, it's quarterfour.
It's the end of the businessyear right now.
So, a lot of projects are beingtied finished up a lot of extra
gatherings, a lot of extra todo's on the list for the
holidays that are with myclients right now.
(06:15):
We are looking at what do wehave the capacity for?
Are we scaling back or are weable to push forward?
And within that whole programstance, it's maybe this week
we're focused on mobility andsleep and nutrition.
(06:38):
That may look like for someclients, some clients maybe,
okay, I really strength is whatis going to, I have the capacity
for it's what's going to nourishmy soul, what I want to do.
So we focus on that.
It does not mean that's the onlything.
From here on out, they're goingto focus on, but that plan is
when they're getting through thetough season that they're able
to focus on that and know thatthey're still able to adhere
(07:00):
because there's that flexibilitythere.
They will add in the mobility,you know, there's the warmup
process.
So they are getting a touch ofmobility, stretching, etcetera
there.
and movement.
If they can't get out for atraditional cardio workout,
whatever movement that lookslike, I'm encouraging them to
gain that movement throughoutthe day versus sitting at your
(07:23):
desk for eight hours a daywithout moving.
All right, now let's go intothat mental load.
So this part is tough.
It's going to look different forevery person, but there are some
commonalities So oftentimes Ifind with clients and Even
myself, when I start a programis this fear of failure or not
(07:49):
being enough, where when youstarted and things start to get
a little tough, where life getslifey and starts to throw
curveballs, the mind willquickly go to that negative of,
I'm failing again.
I'm not enough.
You know, this negative, Selftalk creeps in.
(08:09):
Why bother if I can't beperfect?
Here I go again.
You know, I'm repeating the samethings.
Whatever.
Think back to those times wherethose, that self talk creeps in,
think back to those fears, thosedoubts that come in.
And then another one is thatcomparison may happen in this
(08:29):
order.
It may happen in a differentorder in, in your life.
mind, but that, that comparisoncreeps in.
You might see a social mediaaccount where it looks like
every single day they're showingup.
You might see a friend or, youknow, whatever, whoever on their
social media, and it looksdifferent compared to reality.
The reality is, is there's no,nobody follows a perfect plan.
(08:56):
And even if you did follow aperfect plan, And you never had
your plan altered, it doesn'tmean you're going to see the
exact results you thought.
We want to make sure that we'renot comparing yourself to
someone else's reality.
So I mentioned at the beginningof the episode is everyone has a
different 24 hours.
I don't have the same 24 hoursas my clients, none of my
clients have the same 24 hours.
(09:17):
They all have a common goal.
They want to build strength.
They want to be consistent withtheir whole program.
They want to have more.
They want to care about their,they do care, and they want to
keep their well being a priorityin a very busy life.
Those things are commonalities.
(09:38):
Their 24 hours look totallydifferent.
I have some clients in differentseasons of life.
Some clients are still buildingtheir families.
So they're in that very earlypostpartum and, or prenatal
period.
Some clients have youngchildren.
Some clients have elementaryschool age children.
Some clients have middle to highschool.
(09:58):
Some clients have college agestudents.
There's a vast array of seasonsthat these clients find
themselves in each area.
may have some commonalities, butit's going to look different.
There's going to be differentemotional and different mental
barriers.
There's going to be differenttiming and different scheduling
barriers, but that's where Iwork with helping the clients
(10:23):
shift and adapt their workoutsso that they can get through
those times of busyness, timesof friction, and be able to do a
whole program.
So mental load does affectaction.
You will, and this is tough, Isay this as someone who has also
(10:44):
had to learn this, not from apedestal looking down and
preaching, dare I say, to youwho may be struggling with this,
but from someone who still doesstruggle with this, but has
overcome this, is prioritizingyour own self over others needs.
(11:06):
It's tough, but it is necessaryto take action to keep your
wellbeing a priority.
It's tough.
Oftentimes it feels morecomfortable to put others needs
before yours, then delaying yourown focus or prioritization of
(11:28):
your wellbeing.
When I say this, I mean it.
And I just want to keep it withclarity here is yes, there are
times you're gonna have toprioritize others needs over
your own.
And that's part of beingadaptable.
But and I'll give myself or usemyself as an example.
When my kids were little, Iwould always put their needs
(11:50):
ahead.
I would talk myself out ofworkouts.
because my kids needed me more.
Or if I saw a lot of clients inone day and my kids were now
home, I would tell myself thisstory.
It's maybe I wouldn't use thisword, but selfish of me to take
(12:13):
more time versus spending thetime with my kids.
I would prioritize thecleanliness of the house after
the kids went to bed and makingsure the kitchen was cleaned up
versus going to work out.
And it wasn't until I,metaphorically speaking, put my
foot down and startedprioritizing my own well being,
(12:36):
scheduling in time stating, thisis a time I need to work out.
That's tough.
Now the second thing, like themental load with a whole fitness
programming, a whole programmingfor your wellbeing is the
decision decision to fatigue.
That's a tongue twister decisionfatigue.
(12:56):
When you're sitting therethinking like, well, what do I
need to do today?
Well, what lifts do I need to doin a strength training workout?
Is this going to work?
I really want to target this.
Is this doing this cardio?
What should I do for cardio?
So, and so on.
Social media said, don't do thiscardio, but is that this cardio
(13:16):
training should I do here?
It adds in those choices thatleads you to do nothing.
So it creates this decisionfatigue when you're already
fatigued, making so many otherdecisions for your profession,
your everyday life, that itcauses the inaction there.
(13:37):
So again, it's not motivation.
It's when we have all thesedecisions that we need to make
that creates more of a mentalload.
And it's, well, this isexhausting.
It's too much.
I'm not going to do it.
Why?
It's actually harder to doeverything at once when clients
come in.
And I know I'm kind of utilizingthis from like how I coach
clients to, from my programformation.
(13:59):
And this is, you know, it's,it's, Backed by even, you know,
I have almost two decades ofexperience training from
athletes all the way to everydayindividuals looking to
prioritize their health.
And even when you have athletes,and I coached college track and
field, and their job was to bestudent and an athlete, student
(14:19):
first, athlete second, it was,if I threw everything at them
all at once, despite.
They had two jobs, essentially,we're going to boil it down to
that.
They were on a college campus,they had a ribbon board.
My athletes did hold a job oncampus, but for the most part,
they were not working a 9 5.
Their essential 9 5 was astudent.
(14:39):
You know, think back to thosedays, think back to the time
where your only responsibilitywas yourself.
So if I threw everything theyneeded to know to get the best
performance at them on day one,it would be a disaster.
So the, so training my clientswas in this format of building
them up.
It's the same thing that I dowith my clients.
(15:02):
I don't throw everything at themall at once.
Like, okay, here is your wholeprogram, boom.
And also from a coachingstandpoint, the expectation that
they will execute it, quoteunquote, perfectly.
It's I start with breaking itdown to meet them where they're
at.
So.
From a benefit standpoint,ideally I would love my clients
(15:25):
to consistently do two to threestrength training workouts per
week.
Well, a client may not have thecapacity to do that.
That's a hundred percent.
Okay.
So what I do is we start withone strength training workout.
We focus on, maybe, you know, Ihave to understand their
capacity.
What does their schedule looklike?
What can they mentally,physically, timing wise take on?
(15:50):
I ask clients where they seethemselves, what they want to
do, what they have the capacityto, and we work in ranges.
We focus on one change at a timethat builds those sustainable
habits, those repeatablesystems, so that it supports
your well being.
And this is the, the importanceof this consistency over
(16:11):
intensity.
I have clients that come in andthey're like, I want to do five
workouts every single week.
The reality is they will havethe capacity.
But currently their timing andthe capacity isn't there.
It does not mean that theycan't.
It fully means they can, but weneed to meet and not focus on
that intensity of starting outat five, where that can lead to
(16:37):
a quick failure and frustration.
And inflating more of that guiltand doubt versus focusing on one
to two workouts or maybe two tothree.
Again, it gets down to where arethey at?
And that's why I like to knowwhere clients are.
And I ask them questions to see,to put workouts on days that
(17:00):
will set them up for success, toschedule mobility or that yoga
on days where they need thatdecompression.
The second part.
everything at once is thephysiological aspects.
If we're trying to improvestrength, endurance, mobility,
and nutrition simultaneously,that leads to burnout and
plateaus.
It can also cause too much, notmaking your body feel good, too
(17:24):
much soreness, too much, justeverything where your body isn't
recovering.
So it is true.
Oftentimes my clients are notgetting great sleep.
They're not Maybe they haveyoung children and their
children are not sleepingthrough the night currently
Well, I wouldn't put intenseworkouts or you know, I wouldn't
(17:46):
put an intense workout that Iwould assign to a client who is
An empty nester where they aregetting great sleep or and I'll
flip this too.
I would not Assign an intenseworkout for a woman whose kids
are college and she might be inperimenopause menopause I would
look at it as like, okay Whereare you at that season and how
(18:09):
do we meet your body where it'sat so that you are able to
recover and rest From thosedifferent workouts so you are
getting the maximum benefitsClients who are in that mid
range where their kids aresleeping well.
And they're, I'll take my kids,they're 10 and 13.
(18:29):
Well, you're in the car a lot.
I play a lot of mom taxi.
There's a lot of sports, a lotof music lessons, a just a lot
of socialization with theirfriends.
Well, they're socializing withtheir friends.
They're not driving yet.
So the driving falls to me andto my husband.
So.
There's a different kind ofbusyness and so their workouts
(18:51):
are going to look different.
And I've had clients withyounger children who may be
toddlers and younger that theysleep great.
Cool.
Well, we can adjust theintensity there, but focusing on
it's that consistency overintensity and that we are
getting that rest and recoveryso that the body can create
these adaptations to build onstrength, endurance, mobility,
(19:14):
and.
having that solid nutrition.
We're going to reframe thestruggle here.
We're going to kind of focus onthat.
And this is one of my favoriteareas.
And when clients start to learnthis, there becomes this
beautiful cohesiveness withtheir workouts.
I see kind of that aha momentand I love it.
(19:37):
This is where I feel the magichappens that they are starting
to set themselves up.
for a great healthy relationshipwith their wellbeing, with their
fitness program.
So you want to build resiliencethrough adaptability.
One of the things I pride myselfon when I build workouts is
(19:59):
creating timing options.
I stress with clients, we aregoing to work in ranges from set
ranges, rep ranges to workoutranges.
We're all about the range herebecause you are not going to be
the same person every singleday.
You're not going to have thesame energy levels every single
day.
There are a myriad of factorsthat go into you.
(20:22):
When we focus on thatadaptability and meeting
yourself where you're at, that'swhere the magic happens.
So I stress missing a workout isnot a failure.
It's part of the process.
I have missed, I can't evencount how many workouts I've
missed.
(20:42):
You know, In this last trainingblock for my last ultra
marathon, I missed workouts.
I didn't finish workouts.
I left miles on the table.
You know, that's all part of theplan.
None of that set me up forfailure.
I was still completely set upfor success to complete my race.
(21:03):
So with my clients, I try to getthem used to celebrating
completing unfinished workouts.
Sets and reps left on the table.
It is a fact of a workout.
When I trained clients incollege, sometimes I needed to
call the workout for an athletebecause that was going to set
(21:24):
them up for success.
Sometimes I needed to adjustworkouts for certain athletes
because that's where they werethat day because each person is
an individual, not nobody's arobot.
So when we look at the workout,what the knee, what your needs
are and understanding theadaptability and learning to
(21:45):
adjust the workouts and meals.
It's a skill and not a setback.
That's where the magic happens.
That's where the guilt and shamegets stripped away and the
resilience is built.
You may see this everywhere.
And this is the one thing whereeveryone's like celebrate the
small wins, but what does thatreally mean?
(22:07):
And the small wins.
Focus on leaving sets of reps onthe table.
That's huge knowing.
And I love it.
I love it.
When clients message me and say,Hey, I have a workout today.
Life is a little crazy.
I'm going to bump it tomorrow,but I really feel like I need
some mobility.
That is phenomenal.
I love it.
(22:27):
You're still prioritizing yourwhole wellbeing, you know, and
you're meeting yourself whereyou're at.
Fantastic.
That's what I want to see.
That's true well being.
That's completing a wholeprogram.
It's none of this, if you aren'tshowing up and going at, I don't
(22:48):
know, a level 10, you know,never, never skip a day, never,
you know, I don't know.
Think of all those silly mantrasthat, you know, people say out
there.
That's, that's not realistic.
When you look at the smallefforts, when you acknowledge.
That, that is going to keep youcoming back and showing up.
(23:11):
When you say, Hey, you knowwhat, I don't have 40 minutes
today, but I have 10 minutes.
So I'm going to do, you know,two sets of the first exercise.
You showed up, you showed up andcommitted.
If you say, Hey, I'm reallyexhausted.
I do not have the capacity to doa workout today.
(23:34):
The best thing for me to do isto sleep.
Go to bed early to de stress towhatever address your needs so
you can show up better tomorrow.
Not just to work out, but youcan be as a whole better
tomorrow.
That is H.
E.
A.
P.
I have clients who we areworking and I'm helping them
reframe.
Like I said, at the time ofrecording this, this is H.
(23:57):
We're in the height of December.
There are a lot of extra thingshappening.
So we're seeing and feeling allof life's curveballs, but we're
not letting them stop us.
We're focusing on the small winsand the consistent efforts that
we're making.
And we're celebrating that.
(24:18):
We're celebrating that thesesmall wins are going to build to
something bigger.
and are building to somethingbigger.
And I have seen so, so, so manywins from my clients.
And the cool thing is whenthey're like, yeah, a year ago,
I went do this, or the last timeI was in a tough spot, I would
(24:40):
be able, I would quit myprogram, be frustrated and take
me four to five months to getback to it.
So this is where the small winsmatter, this acknowledgement of
I'm making a consistent efforthere.
And when I mentioned that all ornothing aspect in the beginning
is, this is where the all ornothing Thought prevails is
where life's throwing me allthese curveballs.
(25:01):
I can't make my XYZ workout Ihad lined up today and this
whole week is a mess.
So throw out the program and youput yourself in this dead stop
with it versus adapting to buildthat resilience.
All right, let's finish off withsome actionable tips here.
I really want you to focus onsimplifying your approach.
So if you are frustrated rightnow with a whole workout
(25:22):
program, are you just not surewhere to begin or you're looking
at putting together your planfor 2025.
And that's okay.
If right now you're like, Icannot even handle thinking
about my wellbeing right nowbecause life is just massively
lifing.
That's okay.
That is totally fine.
There are going to be periods inyour time periods in your life,
(25:45):
excuse me, where you are goingto have to pause, but create
that start date.
And when you do.
Utilize it.
Simplify your approach.
Focus on one pillar at a time.
Maybe the easiest thing for youto start with is strength.
Start with two workouts a weekor one to two workouts.
(26:05):
Let's keep it in that preprange.
Start with one to two workouts aweek.
If you want to start with cardioand you don't know where to
start, start with walking.
Walking is one of the mostunderrated forms of cardio.
Check it out.
It does not have to be this allout.
I'm going to walk 30 minutes aday.
No, start with one to two walksper week, five to 10 minutes or
(26:26):
one to three minutes or startbeing active with your kids.
Get out in the yard, throw on ajacket, layer up, get out in the
cool weather.
I don't always like the coldweather, but I get myself out
there.
Nutrition.
Okay.
You do not need to clean outyour whole pantry, throw
everything away and never, ever,ever see a processed food in
your life again.
Just add a protein plant basedor animal based.
(26:49):
Add an extra cup of water a day.
Add one more vegetable.
Doesn't mean all of these thingsyou have to add.
Just add one thing.
You don't need to overhaul yourdiet.
Simplify.
It's consistency overperfection.
Okay, time management.
I don't know everyone's 24 hoursand I will always stress this.
Your 24 hours does not look likemy 24 hours and that's fine.
(27:12):
So look at your schedule.
Maybe right now you have, yourschedule can only accommodate 10
minute workouts.
Brilliant.
Do 10 minute workouts until youcan accommodate more.
That is something that isshowing up.
Pair fitness with existinghabits.
This is huge.
One of the things I do at theend of the night, because life
gets a little crazy and I don'talways have time to do some
(27:33):
mobility.
I'll do some mobility while I'mwatching TV.
Do some mobility while I'mworking on my client check ins.
And one of the biggest things,and this is where it stops
people, is some of the mindset.
Not every workout has to beperfect to count.
I argue some of the bestworkouts and the ones that are
going to build a strongfoundation are the ones that are
(27:56):
the two minute workouts, theones where you leave the sets
and reps on the tables, the onesthat you cut short, the ones you
show up even when life getscrazy.
Those are the ones that buildthe strongest foundation and
celebrate all.
Progress.
Celebrate laying your clothesout.
Celebrate opting for a glass ofwater over whatever else.
(28:18):
Celebrate every single thing youdo because that is progress.
We are not looking forperfection.
I will keep saying that.
Celebrate all progress becausethat is huge.
All right, I threw a lot at you.
I hope this helps.
I hope you were able to jot downsome things.
(28:39):
Relisten, send a message to thepodcast.
You can click on it, send amessage.
That would be amazing.
And as we get closer to 2025,reflect on your own fitness
goals.
See where you can simplify.
See where maybe just one smallchange can make a huge impact.
(29:00):
And I'd love, I'd love to hearyour stories.
I'd love to.
Hear from you so you can tag meat miles from her view on IG or
at Cat Fit Strength on ig.
You can message me on those twoprofiles.
I'm pretty active on there.
And then I also wanted to sharewith you before I wrap up this
(29:23):
whole episode is there'ssomething that I'm bringing back
kind of from the Vault ofCatfish strength eons ago, but
I'm re.
And I'm super excited.
If you're on my email list, youalready know.
So, get on my email list becauseI drop the insights there.
(29:45):
It's not going to be seen onInstagram.
So, Awesome.
You're listening and I'll talkabout it a little bit more on
the podcast, but it was droppedon in my weekly newsletter.
So if you're not subscribed, geton there, it'll be in the show
notes, strength ahead.
It's a membership basedcommunity designed for busy
(30:06):
women, ready to create thatlasting change through strength
training.
And.
It's not about quick fixes.
There is no quick fixes here.
That is not what I do, but it'sdesigned for someone.
If you've been working out andfeeling like I'm just missing
something, it's okay.
(30:27):
You know, if questions pop intoyour head, like, am I lifting
the right way?
How do I know if I'm challengingmyself enough or are these
exercises actually buildingmuscle?
Well, this is what StrengthAhead does.
It takes the guesswork out.
it alleviates that mentalfatigue.
So strength training isn't justabout building muscle.
(30:48):
It's also about stepping intothat confidence and creating the
energy and resilience andstrength to live life on your
terms for your, for yourself,primarily your family, your
career, and all those big dreamsthat you have.
So this membership is going togive you progressive strength,
workouts, cardio, and mobilityresources.
(31:08):
There's going to be a weeklylive group coaching call.
And a amazing community tosupport yourself.
It is all online.
It is housed in the CafeStrength app, which you'll have
your own separate profile there.
You can adjust the workouts tothe days you want.
There's no falling behind withanything.
(31:29):
There's no guilt or shaming.
The timing options are there inthe workouts, and you can do the
training at home or in the gym.
I also will have equipmentrecommendations for home.
You don't need a commercializedgym to do this.
It's very flexible, sustainable,and you build it to fit your
life.
So the doors are going to opensoon, but the program starts on
(31:51):
January 6th.
2025.
So don't miss your chance toprioritize yourself and create
the lasting strength youdeserve.
All right.
If you want to learn more aboutthis, this is the show notes to
sign up on the waiting listbecause there's going to be some
pretty awesome bonuses that youwill have access to, but you
need to be on the wait list toget those.
So if you've enjoyed thisepisode, please follow the show
(32:15):
and leave a review, share itwith someone.
This not only supports the show,but it helps.
Other busy women like you findthis podcast.
And also it is one of thegreatest things you could give
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And I truly, truly appreciateyou for taking time out of your
day to listen.
And I can't wait to be back herewith you for another episode.
(32:40):
So let's keep moving forward andgetting stronger together.
Does sticking to a fitness plan feel impossible sometimes,
like you're failing because youcan't juggle strength training,
cardio, mobility, and nutritionall at once?
And let's just add in life, thatwhole thing that you do outside
of it.
Well, today we're going to goover some ways to overcome some
common barriers, help with somemindset shifts, and some tips to
(00:22):
provide you with a moresustainable approach.
These are approaches that I usein my everyday life as well as I
help coach my clients through.
So tune in and if possible, grabthe book.
(00:45):
Welcome to miles from her view,the podcast, where we dive deep
into the unfiltered reality offitness, strength training, and
nutrition within womanhood andmotherhood.
I am your host, Kat, founder ofKat, the strength, I'm a career
strength and conditioning coach,entrepreneur, lifelong athlete,
and a mom of two active boys ineach episode, we explore the
(01:07):
unique challenges and triumphsfaced by women.
Navigating the complexities oflife from juggling family and
career to prioritizing selfcare.
We dissect the systems and thehabits that shape our health and
wellness.
Join us for real stories,authentic advice, and genuine
conversations as we empower eachother to embrace our journeys
and find strength andvulnerability.
(01:28):
Welcome.
I'm so happy to have you here.
And this is something that Ihear from a lot of people.
It is so hard to pay attentionto my own fitness routine in the
whole scheme of life.
Like, how do you adhere to afitness program, a workout
(01:48):
program in everyday life?
It's busy.
You know, I'm in the season oflife where I have grade school
kids.
They're involved in sport.
I'm running a business Andcombined with trying to keep up
with my own well being It issomething that all my clients
deal with our situations in 24hours a day all look different
(02:09):
But there's a lot ofcommonalities.
So today we're gonna go overwhat quote unquote the perfect
program might look like Themental load that comes with
life.
I won't be able to articulateeverybody's mental load.
We are all unique.
But I'm going to address thecommonalities there.
Why it's actually harder to doeverything at once.
(02:32):
And the ways we can overcomethat.
And then I'm going to talk aboutthe struggle.
But I want to leave you withsome really great actionable
tips that you can apply todayand going into 2025.
Alright, so let's dive in.
The perfect program.
There's a lot of pressure aroundthis.
(02:54):
Am I doing things right?
Is this what I'm supposed to do?
Am I seeing the progress as towhere I'm at?
What do we do?
And if you tune into any socialmedia, or you talk to your close
friends and family, and you justhear, everyone is going to have
a different spin on, what shouldyou do?
So, for me, when I work withclients, I look at putting
(03:17):
together a whole program.
What that means is there is astrength training part and I
focus on progressive strengthtraining I have done an episode
on that.
I cannot recall which number itis, but I will put that in the
show notes Cardio, that doesn'tmean running, but anything where
(03:39):
you're moving your body, eitherat a steady state or some sort
of interval, mobility slashstretching, mobility, working on
creating more range of motion,more fluidity with the joints.
It can also incorporate someyoga Pilates in there with that
mobility and then nutrition.
(03:59):
So they all work together.
Outside of that kind of goeswith stress reduction, sleep and
those things, but really focusedon the things that I built in
for my clients so that they seea whole program.
They know all these areas aregetting addressed the
unrealistic expectation thatcomes with perfection seeking.
(04:23):
Tendency is this all or nothingapproach and this is where that
perfect program pressure tendsto fall into place.
Is if I can't do all of it, Iwill do nothing or we feel
crippled by the fact that we'renot sure what we're supposed to
do.
So our inaction creeps up.
So we think, Oh, when I getmotivated again, I'll do it.
(04:43):
And that's where that motivationcomes in.
But I want to stay on track hereis you're busy.
Whatever your 24 hours lookslike, you have limited time.
Guilt creeps in when we skipworkouts because we think, and I
know I, I'm going to kind of putwords in your mouth here or
thoughts in your head is thatmissing a workout is going to
(05:10):
deteriorate our program or slowour progress when that is not
the case in a program.
You will miss.
I plan for this for my clients.
This is something that we talkabout is when you start a
program, there are going to bemissed workouts.
So we want to make sure thatwe're adjusting our expectations
(05:31):
and knowing that we are going towork with them.
My programs and the programs arethe program adherence that I do
with my clients is not lookingfor them to do every single
workout.
I write them so that there isflexibility in there.
So, I want you to think aboutright now, we are in the midst
(05:52):
of the holiday season right now.
There's a lot of extra thingsthat creep up.
There's social gatherings,there's family gatherings,
there's, you know, it's quarterfour.
It's the end of the businessyear right now.
So, a lot of projects are beingtied finished up a lot of extra
gatherings, a lot of extra todo's on the list for the
holidays that are with myclients right now.
(06:15):
We are looking at what do wehave the capacity for?
Are we scaling back or are weable to push forward?
And within that whole programstance, it's maybe this week
we're focused on mobility andsleep and nutrition.
(06:38):
That may look like for someclients, some clients maybe,
okay, I really strength is whatis going to, I have the capacity
for it's what's going to nourishmy soul, what I want to do.
So we focus on that.
It does not mean that's the onlything.
From here on out, they're goingto focus on, but that plan is
when they're getting through thetough season that they're able
to focus on that and know thatthey're still able to adhere
(07:00):
because there's that flexibilitythere.
They will add in the mobility,you know, there's the warmup
process.
So they are getting a touch ofmobility, stretching, etcetera
there.
and movement.
If they can't get out for atraditional cardio workout,
whatever movement that lookslike, I'm encouraging them to
gain that movement throughoutthe day versus sitting at your
(07:23):
desk for eight hours a daywithout moving.
All right, now let's go intothat mental load.
So this part is tough.
It's going to look different forevery person, but there are some
commonalities So oftentimes Ifind with clients and Even
myself, when I start a programis this fear of failure or not
(07:49):
being enough, where when youstarted and things start to get
a little tough, where life getslifey and starts to throw
curveballs, the mind willquickly go to that negative of,
I'm failing again.
I'm not enough.
You know, this negative, Selftalk creeps in.
(08:09):
Why bother if I can't beperfect?
Here I go again.
You know, I'm repeating the samethings.
Whatever.
Think back to those times wherethose, that self talk creeps in,
think back to those fears, thosedoubts that come in.
And then another one is thatcomparison may happen in this
(08:29):
order.
It may happen in a differentorder in, in your life.
mind, but that, that comparisoncreeps in.
You might see a social mediaaccount where it looks like
every single day they're showingup.
You might see a friend or, youknow, whatever, whoever on their
social media, and it looksdifferent compared to reality.
The reality is, is there's no,nobody follows a perfect plan.
(08:56):
And even if you did follow aperfect plan, And you never had
your plan altered, it doesn'tmean you're going to see the
exact results you thought.
We want to make sure that we'renot comparing yourself to
someone else's reality.
So I mentioned at the beginningof the episode is everyone has a
different 24 hours.
I don't have the same 24 hoursas my clients, none of my
clients have the same 24 hours.
(09:17):
They all have a common goal.
They want to build strength.
They want to be consistent withtheir whole program.
They want to have more.
They want to care about their,they do care, and they want to
keep their well being a priorityin a very busy life.
Those things are commonalities.
(09:38):
Their 24 hours look totallydifferent.
I have some clients in differentseasons of life.
Some clients are still buildingtheir families.
So they're in that very earlypostpartum and, or prenatal
period.
Some clients have youngchildren.
Some clients have elementaryschool age children.
Some clients have middle to highschool.
(09:58):
Some clients have college agestudents.
There's a vast array of seasonsthat these clients find
themselves in each area.
may have some commonalities, butit's going to look different.
There's going to be differentemotional and different mental
barriers.
There's going to be differenttiming and different scheduling
barriers, but that's where Iwork with helping the clients
(10:23):
shift and adapt their workoutsso that they can get through
those times of busyness, timesof friction, and be able to do a
whole program.
So mental load does affectaction.
You will, and this is tough, Isay this as someone who has also
(10:44):
had to learn this, not from apedestal looking down and
preaching, dare I say, to youwho may be struggling with this,
but from someone who still doesstruggle with this, but has
overcome this, is prioritizingyour own self over others needs.
(11:06):
It's tough, but it is necessaryto take action to keep your
wellbeing a priority.
It's tough.
Oftentimes it feels morecomfortable to put others needs
before yours, then delaying yourown focus or prioritization of
(11:28):
your wellbeing.
When I say this, I mean it.
And I just want to keep it withclarity here is yes, there are
times you're gonna have toprioritize others needs over
your own.
And that's part of beingadaptable.
But and I'll give myself or usemyself as an example.
When my kids were little, Iwould always put their needs
(11:50):
ahead.
I would talk myself out ofworkouts.
because my kids needed me more.
Or if I saw a lot of clients inone day and my kids were now
home, I would tell myself thisstory.
It's maybe I wouldn't use thisword, but selfish of me to take
(12:13):
more time versus spending thetime with my kids.
I would prioritize thecleanliness of the house after
the kids went to bed and makingsure the kitchen was cleaned up
versus going to work out.
And it wasn't until I,metaphorically speaking, put my
foot down and startedprioritizing my own well being,
(12:36):
scheduling in time stating, thisis a time I need to work out.
That's tough.
Now the second thing, like themental load with a whole fitness
programming, a whole programmingfor your wellbeing is the
decision decision to fatigue.
That's a tongue twister decisionfatigue.
(12:56):
When you're sitting therethinking like, well, what do I
need to do today?
Well, what lifts do I need to doin a strength training workout?
Is this going to work?
I really want to target this.
Is this doing this cardio?
What should I do for cardio?
So, and so on.
Social media said, don't do thiscardio, but is that this cardio
(13:16):
training should I do here?
It adds in those choices thatleads you to do nothing.
So it creates this decisionfatigue when you're already
fatigued, making so many otherdecisions for your profession,
your everyday life, that itcauses the inaction there.
(13:37):
So again, it's not motivation.
It's when we have all thesedecisions that we need to make
that creates more of a mentalload.
And it's, well, this isexhausting.
It's too much.
I'm not going to do it.
Why?
It's actually harder to doeverything at once when clients
come in.
And I know I'm kind of utilizingthis from like how I coach
clients to, from my programformation.
(13:59):
And this is, you know, it's,it's, Backed by even, you know,
I have almost two decades ofexperience training from
athletes all the way to everydayindividuals looking to
prioritize their health.
And even when you have athletes,and I coached college track and
field, and their job was to bestudent and an athlete, student
(14:19):
first, athlete second, it was,if I threw everything at them
all at once, despite.
They had two jobs, essentially,we're going to boil it down to
that.
They were on a college campus,they had a ribbon board.
My athletes did hold a job oncampus, but for the most part,
they were not working a 9 5.
Their essential 9 5 was astudent.
(14:39):
You know, think back to thosedays, think back to the time
where your only responsibilitywas yourself.
So if I threw everything theyneeded to know to get the best
performance at them on day one,it would be a disaster.
So the, so training my clientswas in this format of building
them up.
It's the same thing that I dowith my clients.
(15:02):
I don't throw everything at themall at once.
Like, okay, here is your wholeprogram, boom.
And also from a coachingstandpoint, the expectation that
they will execute it, quoteunquote, perfectly.
It's I start with breaking itdown to meet them where they're
at.
So.
From a benefit standpoint,ideally I would love my clients
(15:25):
to consistently do two to threestrength training workouts per
week.
Well, a client may not have thecapacity to do that.
That's a hundred percent.
Okay.
So what I do is we start withone strength training workout.
We focus on, maybe, you know, Ihave to understand their
capacity.
What does their schedule looklike?
What can they mentally,physically, timing wise take on?
(15:50):
I ask clients where they seethemselves, what they want to
do, what they have the capacityto, and we work in ranges.
We focus on one change at a timethat builds those sustainable
habits, those repeatablesystems, so that it supports
your well being.
And this is the, the importanceof this consistency over
(16:11):
intensity.
I have clients that come in andthey're like, I want to do five
workouts every single week.
The reality is they will havethe capacity.
But currently their timing andthe capacity isn't there.
It does not mean that theycan't.
It fully means they can, but weneed to meet and not focus on
that intensity of starting outat five, where that can lead to
(16:37):
a quick failure and frustration.
And inflating more of that guiltand doubt versus focusing on one
to two workouts or maybe two tothree.
Again, it gets down to where arethey at?
And that's why I like to knowwhere clients are.
And I ask them questions to see,to put workouts on days that
(17:00):
will set them up for success, toschedule mobility or that yoga
on days where they need thatdecompression.
The second part.
everything at once is thephysiological aspects.
If we're trying to improvestrength, endurance, mobility,
and nutrition simultaneously,that leads to burnout and
plateaus.
It can also cause too much, notmaking your body feel good, too
(17:24):
much soreness, too much, justeverything where your body isn't
recovering.
So it is true.
Oftentimes my clients are notgetting great sleep.
They're not Maybe they haveyoung children and their
children are not sleepingthrough the night currently
Well, I wouldn't put intenseworkouts or you know, I wouldn't
(17:46):
put an intense workout that Iwould assign to a client who is
An empty nester where they aregetting great sleep or and I'll
flip this too.
I would not Assign an intenseworkout for a woman whose kids
are college and she might be inperimenopause menopause I would
look at it as like, okay Whereare you at that season and how
(18:09):
do we meet your body where it'sat so that you are able to
recover and rest From thosedifferent workouts so you are
getting the maximum benefitsClients who are in that mid
range where their kids aresleeping well.
And they're, I'll take my kids,they're 10 and 13.
(18:29):
Well, you're in the car a lot.
I play a lot of mom taxi.
There's a lot of sports, a lotof music lessons, a just a lot
of socialization with theirfriends.
Well, they're socializing withtheir friends.
They're not driving yet.
So the driving falls to me andto my husband.
So.
There's a different kind ofbusyness and so their workouts
(18:51):
are going to look different.
And I've had clients withyounger children who may be
toddlers and younger that theysleep great.
Cool.
Well, we can adjust theintensity there, but focusing on
it's that consistency overintensity and that we are
getting that rest and recoveryso that the body can create
these adaptations to build onstrength, endurance, mobility,
(19:14):
and.
having that solid nutrition.
We're going to reframe thestruggle here.
We're going to kind of focus onthat.
And this is one of my favoriteareas.
And when clients start to learnthis, there becomes this
beautiful cohesiveness withtheir workouts.
I see kind of that aha momentand I love it.
(19:37):
This is where I feel the magichappens that they are starting
to set themselves up.
for a great healthy relationshipwith their wellbeing, with their
fitness program.
So you want to build resiliencethrough adaptability.
One of the things I pride myselfon when I build workouts is
(19:59):
creating timing options.
I stress with clients, we aregoing to work in ranges from set
ranges, rep ranges to workoutranges.
We're all about the range herebecause you are not going to be
the same person every singleday.
You're not going to have thesame energy levels every single
day.
There are a myriad of factorsthat go into you.
(20:22):
When we focus on thatadaptability and meeting
yourself where you're at, that'swhere the magic happens.
So I stress missing a workout isnot a failure.
It's part of the process.
I have missed, I can't evencount how many workouts I've
missed.
(20:42):
You know, In this last trainingblock for my last ultra
marathon, I missed workouts.
I didn't finish workouts.
I left miles on the table.
You know, that's all part of theplan.
None of that set me up forfailure.
I was still completely set upfor success to complete my race.
(21:03):
So with my clients, I try to getthem used to celebrating
completing unfinished workouts.
Sets and reps left on the table.
It is a fact of a workout.
When I trained clients incollege, sometimes I needed to
call the workout for an athletebecause that was going to set
(21:24):
them up for success.
Sometimes I needed to adjustworkouts for certain athletes
because that's where they werethat day because each person is
an individual, not nobody's arobot.
So when we look at the workout,what the knee, what your needs
are and understanding theadaptability and learning to
(21:45):
adjust the workouts and meals.
It's a skill and not a setback.
That's where the magic happens.
That's where the guilt and shamegets stripped away and the
resilience is built.
You may see this everywhere.
And this is the one thing whereeveryone's like celebrate the
small wins, but what does thatreally mean?
(22:07):
And the small wins.
Focus on leaving sets of reps onthe table.
That's huge knowing.
And I love it.
I love it.
When clients message me and say,Hey, I have a workout today.
Life is a little crazy.
I'm going to bump it tomorrow,but I really feel like I need
some mobility.
That is phenomenal.
I love it.
(22:27):
You're still prioritizing yourwhole wellbeing, you know, and
you're meeting yourself whereyou're at.
Fantastic.
That's what I want to see.
That's true well being.
That's completing a wholeprogram.
It's none of this, if you aren'tshowing up and going at, I don't
(22:48):
know, a level 10, you know,never, never skip a day, never,
you know, I don't know.
Think of all those silly mantrasthat, you know, people say out
there.
That's, that's not realistic.
When you look at the smallefforts, when you acknowledge.
That, that is going to keep youcoming back and showing up.
(23:11):
When you say, Hey, you knowwhat, I don't have 40 minutes
today, but I have 10 minutes.
So I'm going to do, you know,two sets of the first exercise.
You showed up, you showed up andcommitted.
If you say, Hey, I'm reallyexhausted.
I do not have the capacity to doa workout today.
(23:34):
The best thing for me to do isto sleep.
Go to bed early to de stress towhatever address your needs so
you can show up better tomorrow.
Not just to work out, but youcan be as a whole better
tomorrow.
That is H.
E.
A.
P.
I have clients who we areworking and I'm helping them
reframe.
Like I said, at the time ofrecording this, this is H.
(23:57):
We're in the height of December.
There are a lot of extra thingshappening.
So we're seeing and feeling allof life's curveballs, but we're
not letting them stop us.
We're focusing on the small winsand the consistent efforts that
we're making.
And we're celebrating that.
(24:18):
We're celebrating that thesesmall wins are going to build to
something bigger.
and are building to somethingbigger.
And I have seen so, so, so manywins from my clients.
And the cool thing is whenthey're like, yeah, a year ago,
I went do this, or the last timeI was in a tough spot, I would
(24:40):
be able, I would quit myprogram, be frustrated and take
me four to five months to getback to it.
So this is where the small winsmatter, this acknowledgement of
I'm making a consistent efforthere.
And when I mentioned that all ornothing aspect in the beginning
is, this is where the all ornothing Thought prevails is
where life's throwing me allthese curveballs.
(25:01):
I can't make my XYZ workout Ihad lined up today and this
whole week is a mess.
So throw out the program and youput yourself in this dead stop
with it versus adapting to buildthat resilience.
All right, let's finish off withsome actionable tips here.
I really want you to focus onsimplifying your approach.
So if you are frustrated rightnow with a whole workout
(25:22):
program, are you just not surewhere to begin or you're looking
at putting together your planfor 2025.
And that's okay.
If right now you're like, Icannot even handle thinking
about my wellbeing right nowbecause life is just massively
lifing.
That's okay.
That is totally fine.
There are going to be periods inyour time periods in your life,
(25:45):
excuse me, where you are goingto have to pause, but create
that start date.
And when you do.
Utilize it.
Simplify your approach.
Focus on one pillar at a time.
Maybe the easiest thing for youto start with is strength.
Start with two workouts a weekor one to two workouts.
(26:05):
Let's keep it in that preprange.
Start with one to two workouts aweek.
If you want to start with cardioand you don't know where to
start, start with walking.
Walking is one of the mostunderrated forms of cardio.
Check it out.
It does not have to be this allout.
I'm going to walk 30 minutes aday.
No, start with one to two walksper week, five to 10 minutes or
(26:26):
one to three minutes or startbeing active with your kids.
Get out in the yard, throw on ajacket, layer up, get out in the
cool weather.
I don't always like the coldweather, but I get myself out
there.
Nutrition.
Okay.
You do not need to clean outyour whole pantry, throw
everything away and never, ever,ever see a processed food in
your life again.
Just add a protein plant basedor animal based.
(26:49):
Add an extra cup of water a day.
Add one more vegetable.
Doesn't mean all of these thingsyou have to add.
Just add one thing.
You don't need to overhaul yourdiet.
Simplify.
It's consistency overperfection.
Okay, time management.
I don't know everyone's 24 hoursand I will always stress this.
Your 24 hours does not look likemy 24 hours and that's fine.
(27:12):
So look at your schedule.
Maybe right now you have, yourschedule can only accommodate 10
minute workouts.
Brilliant.
Do 10 minute workouts until youcan accommodate more.
That is something that isshowing up.
Pair fitness with existinghabits.
This is huge.
One of the things I do at theend of the night, because life
gets a little crazy and I don'talways have time to do some
(27:33):
mobility.
I'll do some mobility while I'mwatching TV.
Do some mobility while I'mworking on my client check ins.
And one of the biggest things,and this is where it stops
people, is some of the mindset.
Not every workout has to beperfect to count.
I argue some of the bestworkouts and the ones that are
going to build a strongfoundation are the ones that are
(27:56):
the two minute workouts, theones where you leave the sets
and reps on the tables, the onesthat you cut short, the ones you
show up even when life getscrazy.
Those are the ones that buildthe strongest foundation and
celebrate all.
Progress.
Celebrate laying your clothesout.
Celebrate opting for a glass ofwater over whatever else.
(28:18):
Celebrate every single thing youdo because that is progress.
We are not looking forperfection.
I will keep saying that.
Celebrate all progress becausethat is huge.
All right, I threw a lot at you.
I hope this helps.
I hope you were able to jot downsome things.
(28:39):
Relisten, send a message to thepodcast.
You can click on it, send amessage.
That would be amazing.
And as we get closer to 2025,reflect on your own fitness
goals.
See where you can simplify.
See where maybe just one smallchange can make a huge impact.
(29:00):
And I'd love, I'd love to hearyour stories.
I'd love to.
Hear from you so you can tag meat miles from her view on IG or
at Cat Fit Strength on ig.
You can message me on those twoprofiles.
I'm pretty active on there.
And then I also wanted to sharewith you before I wrap up this
(29:23):
whole episode is there'ssomething that I'm bringing back
kind of from the Vault ofCatfish strength eons ago, but
I'm re.
And I'm super excited.
If you're on my email list, youalready know.
So, get on my email list becauseI drop the insights there.
(29:45):
It's not going to be seen onInstagram.
So, Awesome.
You're listening and I'll talkabout it a little bit more on
the podcast, but it was droppedon in my weekly newsletter.
So if you're not subscribed, geton there, it'll be in the show
notes, strength ahead.
It's a membership basedcommunity designed for busy
(30:06):
women, ready to create thatlasting change through strength
training.
And.
It's not about quick fixes.
There is no quick fixes here.
That is not what I do, but it'sdesigned for someone.
If you've been working out andfeeling like I'm just missing
something, it's okay.
(30:27):
You know, if questions pop intoyour head, like, am I lifting
the right way?
How do I know if I'm challengingmyself enough or are these
exercises actually buildingmuscle?
Well, this is what StrengthAhead does.
It takes the guesswork out.
it alleviates that mentalfatigue.
So strength training isn't justabout building muscle.
(30:48):
It's also about stepping intothat confidence and creating the
energy and resilience andstrength to live life on your
terms for your, for yourself,primarily your family, your
career, and all those big dreamsthat you have.
So this membership is going togive you progressive strength,
workouts, cardio, and mobilityresources.
(31:08):
There's going to be a weeklylive group coaching call.
And a amazing community tosupport yourself.
It is all online.
It is housed in the CafeStrength app, which you'll have
your own separate profile there.
You can adjust the workouts tothe days you want.
There's no falling behind withanything.
(31:29):
There's no guilt or shaming.
The timing options are there inthe workouts, and you can do the
training at home or in the gym.
I also will have equipmentrecommendations for home.
You don't need a commercializedgym to do this.
It's very flexible, sustainable,and you build it to fit your
life.
So the doors are going to opensoon, but the program starts on
(31:51):
January 6th.
2025.
So don't miss your chance toprioritize yourself and create
the lasting strength youdeserve.
All right.
If you want to learn more aboutthis, this is the show notes to
sign up on the waiting listbecause there's going to be some
pretty awesome bonuses that youwill have access to, but you
need to be on the wait list toget those.
So if you've enjoyed thisepisode, please follow the show
(32:15):
and leave a review, share itwith someone.
This not only supports the show,but it helps.
Other busy women like you findthis podcast.
And also it is one of thegreatest things you could give
me for tuning in.
And I truly, truly appreciateyou for taking time out of your
day to listen.
And I can't wait to be back herewith you for another episode.
(32:40):
So let's keep moving forward andgetting stronger together.
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