March 13, 2023 • 19 mins
Katie Dean is the ultimate motivator for women everywhere, empowering them to take control of their fitness journeys and self-confidence. Not only does she provide tips on starting your own business from her journey leaving corporate life behind, but also dispels any anxieties about going to the gym or having doubts in oneself! By tuning into this episode you'll receive a dose of motivation that will help push you towards living out your best life as an entrepreneur - so don't miss it!
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Episode Transcript
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(00:00):
welcome to the Seven FigureBuilder Show.
My name is Julie Barick, founderof Seven Figure Builder, where
we help high achieving CEOs freeup their time with gorgeous
automations to scale theirbusiness to seven figures and
beyond.
And I'm here today with myfriend Katie Dean.
Hey, Katie.
Hey, Julie.
Thanks for having me.
Yeah, absolutely.
I'm thrilled you're here.
So for people that have not hadthe pleasure of meeting you yet,
(00:21):
can you tell us just a littlebit about what you do with your
business?
Yeah, absolutely.
So I'm a personal trainer andnutritionist.
When I first started my businessJanuary of last year, 2022 I was
all in person.
My business model was, I'lldrive to you, make it as
convenient as possible to workout.
And then after driving 150 milesa day for, most of the year, I
(00:43):
really, it really burnt me out,to be honest.
Yeah.
So late last year, I decided toswitch my business model to all
virtual.
So now I like to say I am thepersonal trainer in your pocket,
so I am there for you.
Yes.
Whenever you have questions,just break out your phone, ask
me, I'm there.
And we have virtual sessionstogether as well, so that is.
(01:04):
Pretty much my business now.
Okay.
That's amazing.
That's a huge pivot.
Yeah.
Tell me about that.
Yeah, so do you have likeprograms that people follow?
Do you have like justencouragement, like what do you
offer for them?
Yeah, absolutely.
So I have one-on-one programsthat's my main ticket offer.
So that includes the custom madeworkouts for you and for your
(01:26):
goals.
It includes nutrition, coaching,and grocery list.
So it takes away like theguesswork of if you don't really
know what to buy or if you'reoverwhelmed in the grocery
store, I take away that stressfor you.
And also habit coaching.
So if you wanna increase yourwater or if you wanna walk more
during the day, like just tobring kinda habits that you
wanna incorporate into yourlifestyle.
(01:46):
So that's the big ticket offer.
I have a three week jumpstartoffer.
It's called Step It Up, and it'sa pre-programmed workout for you
and it's just three weeks long.
So it's just like a small ticketoffer for people who have taken
a hiatus from working out andwanna get back into it or don't
really know what to do.
So that's perfect for them.
(02:07):
Nice.
So on that note, where do you.
Where do you guide people forthose people that are just
starting out or just gettingback to it?
I know going to the gym can bevery intimidating of you see all
the machines, you don't knowwhat to do, but it really,
doesn't have to be thatdifficult, but where do you tell
people to start?
Yeah, wherever they arecomfortable in that moment.
(02:28):
I like to.
Coach people out of theiranxiety.
Because I had a lot of anxietygoing to the gym in the
beginning, and I didn't knowwhat the lap pull down machine
was.
I didn't know what the hypermachine was.
I knew how to get on thetreadmill and press go and that
was it.
So if that is you, I like toguide you through it.
And if that means taking anaccountability partner with you
(02:48):
to the gym who is maybe moreexperienced or has experienced
with the Work workout equipmentor if you have dumbbells and a
yoga mat and you wanna go out itat home in the comfort of your
own home, that's perfectly finetoo.
So if you have that goal, likeI, I am super anxious about
going to the gym, but I want doit, I want use the equipment
(03:08):
there, then I'm there to guideyou, like step by step to.
Nice.
And how do you find that, peopleobviously have their anxiety of
going to the gym, but how do youfind this whole journey helps
with anxiety in general?
Do you see an impact with that?
Absolutely.
Excuse me.
So yeah, working out definitelyhas a positive impact on your
mental health.
I've struggled with depressionand anxiety basically my entire
(03:31):
life.
And working out really helpsrelease those endorphins and
make you feel better aboutyourself and more comfortable in
your skin afterwards.
It helps you like, face yourimage in the mirror or like a
reflection if you're avoidingyourself.
Looking at yourself in themirror, even when you're
brushing your teeth in themorning it can take a while to
get comfortable, looking atyourself or being comfortable in
(03:54):
your own skin.
And that really affects your dayto day.
So once you get pat that pastthat threshold and have that
mindset of, I am beautiful, I amstrong, I am a empowered, I'm
worth it then it really helpsyou to keep going with your
workouts.
And just having that rush afteryour workout yes, I am strong.
I got this I added that weightto the bar, or I went the extra
(04:15):
mile.
So it really helps with your dayto day.
Totally.
And I, I think often we pictureyou've gotta go run 10 miles to
get that endorphin rush, right?
Like how little does it take toactually feel those, the
differences and see thedifferences in your body and
just really be able to feel thattransformation.
Yeah, absolutely.
(04:36):
It's like it's a few minutes aday almost.
It's just that little mindsetshift and that little change
that you can have during yourday.
It doesn't have to be an hourlong workout.
It can be five minutes andyou're good.
It's basically, it's like thehabit of brushing your teeth.
If you don't brush your teethfor every day for a week, you're
gonna feel the difference.
But if you take those twominutes twice a day to brush
(04:58):
your teeth, then you know thatyou had that problem.
Proper hygiene and you feelbetter about, yourself and how
white your teeth are, as opposedto like rotting in your teeth in
your mouth.
So it's the same thing withworking out.
If you are intimidated by a 60minute workout, then try with
five minutes, start there.
Start with just a five minutemeditation or yoga and have that
(05:18):
endorphin rush afterwards orthat relaxation afterwards, and
then build yourself from there.
Absolutely.
So what got you started in this?
Have you always done this or hasit always been your passion?
Yeah, so it's a funny story.
Funny but not funny.
I, so I grew up with a lot ofanxiety, but I was also an
overweight child and got bullieda lot with my weight.
(05:41):
And that kinda shifted from likeunderstanding or.
Not understanding the value ofnutrition.
As a kid, like you get fed whatyour parents feed you or you get
fed like what on TV kind ofthing.
And what I was feeding myselfwas not good in in an early
stage.
So once I became a teenager inlike early twenties, I really
(06:02):
took a better outlook onnutrition and how it really
fuels your body.
So from there it inspired me tostart kinda my own fitness
journey.
And then I worked corporateworld for a while and then from
there I decided to start my ownbusiness because I really just
wanna help people.
And I went so many years feelinguncomfortable in my skin and
(06:23):
feeling anxious about myself andmy self worth just because of a
number on a scale.
But that's not how it should be,and I wanna be able to coach
others.
To understand that your worth ismore than that number on the
scale.
Absolutely.
So what is the biggestdifference that you saw in
nutrition?
Like from, looking back likewhat you did before to what
(06:44):
you're doing now, what does thatchange?
Yeah, definitely.
It's definitely the processedfood versus the whole foods.
I was not understanding I'm onlyeating X amount of, calories a
day.
Why am I not losing the weight?
Or why do I still feel crappy inmy body?
And it's all just because of theprocessed food.
If I looked back oh yeah, I ate,all of this, like the junk or
whatever over the weekend, asopposed to prioritizing.
(07:08):
Like whole Foods, veggies,protein, fruits and everything.
So really making that shift andstill being able to enjoy food
as well, and not having cheatdays or having that kind of like
mentality about it andunderstanding that food is fuel.
If I'm not eating enough, I'mnot gonna be able to do what I
want at the gym.
(07:28):
So being able to take away thefatty foods, or not fatty, but.
Processed foods.
And replacing that with WholeFoods and spending more time in
the kitchen to cook for myselfthat really helped make that
shift.
Yeah.
Totally.
So do you find it's easier foryour clients to do more meal
prep or like to cook everynight?
(07:49):
Or what do you find is, theeasiest way for them to stay on
track?
Yeah, for sure, because if youdon't have, motivation to do it,
then you're not gonna want toduring the week.
It really depends on the person.
If you have time during the weekto cook each day, then go for
it.
But if you think that, if youknow that you won't be able to
(08:09):
have time Monday through Fridayor Sunday through Saturday, And
then take a couple hoursSaturday or Sunday when you're
not working, or a couple ofhours, during the week to plan
those meals and to really workthose out so you have them
during the week.
And it's just, it's easier.
That's what I like to do.
Honestly, Me personally is toplan out my meals and then to
(08:30):
cook them on a Sunday and thenjust put'em all in Tupperware,
put'em in the fridge, and then Ijust take and go throughout the
week.
But that's what works best forme and my schedule.
So really it's about the personand what works best for them.
Yeah.
Yeah.
My whole family, we've gotteninto a meal prep kick, so if you
open our fridge, it's actuallyquite funny cause we've got
package, like they're all homecooked.
But like the whole thing is likemeal prep.
(08:51):
It's slightly ridiculed.
I love it.
That's great.
Sundays we all do a meal prepfor the week.
It's, yeah, it's silly, but itworks.
For you guys.
So have you gotten into anycompetition, weightlifting, or
anything like that?
What do you do in your journey?
Yeah, so I love power lifting.
(09:12):
I've been power lifting just fora few years now, but I've been
to competitions.
My next competition is May 6th,and I'm so excited.
So I'm training, yeah, for thatnow.
It's coming up a lot quickerthan I thought.
This theory really is flying byalready.
But yeah, so I do love powerlifting.
That is definitely whatmotivates me to keep going.
(09:33):
That is so cool.
That's awesome.
So for people that have had aninjury before or something like
that, like I blew out my kneeyears ago actually at the gym
doing leg presses and thenproceeded to play racquetball
and then go to a wedding anddance all night long and didn't
walk on it for six months afterthat.
So for somebody like that, Whatdo you recommend as far as like
(10:00):
the gym routine and just keepingan eye on their joints or prior
injuries?
Yeah, absolutely.
Especially if you are using theleg press or doing weight
lifting or power lifting.
It is hard on your joints.
I have a lot of clientscomplain, like my elbow hear
today, or my shoulder is feelingwacky or my knees me personally,
I have bad knees on both sidesof the family, so I'm really
(10:21):
trying to be cautious with that.
Yeah, so especially with knees,you wanna build that muscle
around it, so your quads andyour hamstrings to protect those
joints.
The same thing with your elbows.
You wanna build up the musclearound it.
And to really listen to yourbody before that injury happens.
(10:42):
Meaning if you're deadliftingand you feel that twinge in your
back, or if you feel somethingshifts, you drop that bar and
you wait till you wait it outand if you can continue or just
go on for the next exercise.
If you try to push it in the waythat it'll hurt you, then you'll
get injured and then we'll beable to work out for six months.
So if you are already injured,like on the leg press and you
(11:05):
blow your knee out It's good totake that time, obviously.
Listen to your doctor.
I am a licensed personaltrainer, not a doctor,
unfortunately.
Yeah, but listen to your doctor.
Yeah.
See what they say.
Go through the physical therapyif needed.
But when you are good and readyto come back, we will take it
slow.
We won't go back to the leg.
Press right away.
With six, plates on either side.
(11:26):
We won't.
Go under the barbell for somesquats.
We'll just take it slow to buildthose muscles back up and to
really go with it later.
So it's not no pain, no gainright sense.
Yeah.
I rather not have clientsthemselves be disappointed
because then they can't workout, for six months kinda thing.
Yeah.
Yeah, it was really sad goingback on the weight.
(11:48):
Like I actually love the legpress machine.
That was one of my favorites.
And I would try to, push myselfwith more and more weight and
get, more in shape.
And so I actually, when I gotback on the machine, and it's
like ridiculously little amountof weight and it still hurts.
It's a cock.
Come on.
Yeah.
You're not alone, but yeah, yougotta build that back up again.
(12:10):
Nice.
As far as your business, whatwould you say is your favorite
part of being an entrepreneur?
Oh, goodness, so many.
That's a good question.
I've definitely made mistakesalong the way.
I've been in the business for alittle over a year, and mistakes
are how you grow, right?
But, and learning from thosemistakes.
But favorite parts of a businessis definitely being able to make
(12:33):
a difference in people's livesand being your own boss to make
a difference in people's lives.
I love like scheduling my ownmeetings, like doing everything
what I find best for my businessto grow and to really help
people feel more comfortable intheir skin and become their best
selves with fitness.
(12:53):
Yeah, that's great.
I know the flexibility isfabulous.
That's one of my personalfavorite parts is being wherever
you need to be and taking careof what you need to take care
of.
Absolutely.
Flexibility.
Yeah, definitely.
Yeah.
So again, looking over yourbusiness, and here's another
tough one for you, buteveryone's definition I find is
different, but what, how do youdefine success?
(13:16):
What does that look like foryou?
That is a good question.
When you wake up and finallyfeel happy and satisfied with
yourself and with your life.
I mentioned earlier I was incorporate for a little bit and I
woke up miserable.
I don't know if you've hadexperience with corporate world
before you started yourbusiness, but yeah, I, the job
(13:37):
was fine at first, but I justwoke up miserable after a while
and it went on for far too longand I just wasn't happy with
myself.
I wasn't happy with the life Iwas leading.
I just felt like another, likecog in the machine, and I
wasn't, I.
Shining.
I wasn't bright with people, Ijust was mellowed out and I was
(13:57):
like, look, I'm, I'm in mytwenties.
How do I feel so defeated and soburnt out?
And I have, what, 40 years leftof this?
Yeah, that is, success for me isfi my definition of success, I
should say is waking up feelingsatisfied and happy with
yourself.
That is success for you and foryour wellbeing, yeah.
Yeah.
(14:17):
If you don't find personalsatisfaction in whatever it is
you're doing, you spend.
Eight plus hours a day doingthis.
That's a lot of your life andRight.
We all have to put in our timewhen we start out of wherever we
start out to get to our quoteunquote dream job.
You, there comes a point in timewhere you have to really
self-reflect and say, is thistruly what I wanna do for the
(14:37):
rest of my working life, orwhatever that is, absolutely.
Yeah.
So what can people expect fromyou next?
It sounds like you have lots ofthings going on and coming up,
but what's happening next inyour world?
Yeah, I I actually have beenthinking a while about starting
my own podcast and I want tokind of question.
Other podcast hosts and like howthey started and get the deeds
(14:59):
on that.
That is my next big project towork on later down the road.
But yeah, right now I have myone-on-one training, the Step It
Up program.
I'm dabbling a little bit ingroup coaching.
I used to group co, or coachgroups before I did one-on-one
personal training.
And there is a lot of benefitswithout the accountability and
everything of having a groupyeah, it's just, it's a lot of
(15:21):
exciting things.
Summer is right around thecorner, so I know a lot of
people are interested in gettingback in their fitness routine,
so Yes.
Yeah, it comes up faster thanwe, we hope I know as much as
we, absolutely.
So if you had the attention ofthe whole world for five
minutes, what would you tellthem?
(15:43):
Ooh, I like that question.
I would tell Themm to not giveup on themselves to forgive
themselves because we're allhuman and we make mistakes but
to not give up on themselves intheir fitness journey.
If you're taking a hiatus rightnow, it's okay.
As long as you pick yourselfback up and get back at it.
But you only have one life andit.
(16:05):
It's very expensive to continuea unhealthy lifestyle.
If you are 50 years down theline with the same unhealthy
lifestyle.
It can be really expensive andunfortunate for people that get
diagnosed with certain diseasesand everything down the line.
Or have different like surgeriesbecause they're not protecting
them themselves when they lift.
(16:26):
So yeah, I would just say justto, Not give up on yourself to
have that that positivementality that you're not alone
and that you are worth it,you're worth your goals and
you're just, yeah, that's, yeah.
I love that.
That's so powerful.
And it's, it's also aninteresting point too, that.
(16:48):
We think about working out, wethink about diet and everything
that comes along with it.
And that's a lot of hard work inour minds, right?
It's something that you have todo.
You've got a plan, you've gottawork in your schedule.
But the alternative is worse.
That's hard work, that'smiserable.
That's, feeling defeated.
So you can work hard and feelaccomplished and recognize your
goals or not work hard andbecome a lump on a log.
(17:11):
And feeling yourself not beingtrue to who you wanna be.
So I think it's absolutely veryinspirational to really be able
to dig in and accomplish what itis that you wanna accomplish.
Yeah, absolutely.
Beautifully said, thank you.
Support you in your work.
Where can they find you online?
(17:31):
Oh yeah, so I'm mostly onInstagram at Rising Phoenix
Fitness llc.
That is my Instagram handle.
I dabble a little bit inFacebook.
Same handle Rising PhoenixFitness llc.
And my website is rising phoenixdot-fitness.com.
Got it's Ride Phoenix Fitness.
Yeah.
Pots in the middle.
(17:52):
So yeah, that's me.
Love it and we'll have all thelinks below so everybody can
click on them and come check youout and check out your latest
programs.
And you said you have your quickstart, your three week quick
start, your long-term programsand lots of training online and
lots of awesome stuff for peopleto check you out.
Yeah, absolutely.
Awesome.
Thank you Katie.
I appreciate you being on today.
(18:13):
This was a lot of fun.
It was a blast.
Thanks Julie for having me.
I appreciate it.
My pleasure.
And you can hit meup@sevenfigurebuilder.com and I
look forward to seeing you onthe next episode.
welcome to the Seven FigureBuilder Show.
My name is Julie Barick, founderof Seven Figure Builder, where
we help high achieving CEOs freeup their time with gorgeous
automations to scale theirbusiness to seven figures and
beyond.
And I'm here today with myfriend Katie Dean.
Hey, Katie.
Hey, Julie.
Thanks for having me.
Yeah, absolutely.
I'm thrilled you're here.
So for people that have not hadthe pleasure of meeting you yet,
(00:21):
can you tell us just a littlebit about what you do with your
business?
Yeah, absolutely.
So I'm a personal trainer andnutritionist.
When I first started my businessJanuary of last year, 2022 I was
all in person.
My business model was, I'lldrive to you, make it as
convenient as possible to workout.
And then after driving 150 milesa day for, most of the year, I
(00:43):
really, it really burnt me out,to be honest.
Yeah.
So late last year, I decided toswitch my business model to all
virtual.
So now I like to say I am thepersonal trainer in your pocket,
so I am there for you.
Yes.
Whenever you have questions,just break out your phone, ask
me, I'm there.
And we have virtual sessionstogether as well, so that is.
(01:04):
Pretty much my business now.
Okay.
That's amazing.
That's a huge pivot.
Yeah.
Tell me about that.
Yeah, so do you have likeprograms that people follow?
Do you have like justencouragement, like what do you
offer for them?
Yeah, absolutely.
So I have one-on-one programsthat's my main ticket offer.
So that includes the custom madeworkouts for you and for your
(01:26):
goals.
It includes nutrition, coaching,and grocery list.
So it takes away like theguesswork of if you don't really
know what to buy or if you'reoverwhelmed in the grocery
store, I take away that stressfor you.
And also habit coaching.
So if you wanna increase yourwater or if you wanna walk more
during the day, like just tobring kinda habits that you
wanna incorporate into yourlifestyle.
(01:46):
So that's the big ticket offer.
I have a three week jumpstartoffer.
It's called Step It Up, and it'sa pre-programmed workout for you
and it's just three weeks long.
So it's just like a small ticketoffer for people who have taken
a hiatus from working out andwanna get back into it or don't
really know what to do.
So that's perfect for them.
(02:07):
Nice.
So on that note, where do you.
Where do you guide people forthose people that are just
starting out or just gettingback to it?
I know going to the gym can bevery intimidating of you see all
the machines, you don't knowwhat to do, but it really,
doesn't have to be thatdifficult, but where do you tell
people to start?
Yeah, wherever they arecomfortable in that moment.
(02:28):
I like to.
Coach people out of theiranxiety.
Because I had a lot of anxietygoing to the gym in the
beginning, and I didn't knowwhat the lap pull down machine
was.
I didn't know what the hypermachine was.
I knew how to get on thetreadmill and press go and that
was it.
So if that is you, I like toguide you through it.
And if that means taking anaccountability partner with you
(02:48):
to the gym who is maybe moreexperienced or has experienced
with the Work workout equipmentor if you have dumbbells and a
yoga mat and you wanna go out itat home in the comfort of your
own home, that's perfectly finetoo.
So if you have that goal, likeI, I am super anxious about
going to the gym, but I want doit, I want use the equipment
(03:08):
there, then I'm there to guideyou, like step by step to.
Nice.
And how do you find that, peopleobviously have their anxiety of
going to the gym, but how do youfind this whole journey helps
with anxiety in general?
Do you see an impact with that?
Absolutely.
Excuse me.
So yeah, working out definitelyhas a positive impact on your
mental health.
I've struggled with depressionand anxiety basically my entire
(03:31):
life.
And working out really helpsrelease those endorphins and
make you feel better aboutyourself and more comfortable in
your skin afterwards.
It helps you like, face yourimage in the mirror or like a
reflection if you're avoidingyourself.
Looking at yourself in themirror, even when you're
brushing your teeth in themorning it can take a while to
get comfortable, looking atyourself or being comfortable in
(03:54):
your own skin.
And that really affects your dayto day.
So once you get pat that pastthat threshold and have that
mindset of, I am beautiful, I amstrong, I am a empowered, I'm
worth it then it really helpsyou to keep going with your
workouts.
And just having that rush afteryour workout yes, I am strong.
I got this I added that weightto the bar, or I went the extra
(04:15):
mile.
So it really helps with your dayto day.
Totally.
And I, I think often we pictureyou've gotta go run 10 miles to
get that endorphin rush, right?
Like how little does it take toactually feel those, the
differences and see thedifferences in your body and
just really be able to feel thattransformation.
Yeah, absolutely.
(04:36):
It's like it's a few minutes aday almost.
It's just that little mindsetshift and that little change
that you can have during yourday.
It doesn't have to be an hourlong workout.
It can be five minutes andyou're good.
It's basically, it's like thehabit of brushing your teeth.
If you don't brush your teethfor every day for a week, you're
gonna feel the difference.
But if you take those twominutes twice a day to brush
(04:58):
your teeth, then you know thatyou had that problem.
Proper hygiene and you feelbetter about, yourself and how
white your teeth are, as opposedto like rotting in your teeth in
your mouth.
So it's the same thing withworking out.
If you are intimidated by a 60minute workout, then try with
five minutes, start there.
Start with just a five minutemeditation or yoga and have that
(05:18):
endorphin rush afterwards orthat relaxation afterwards, and
then build yourself from there.
Absolutely.
So what got you started in this?
Have you always done this or hasit always been your passion?
Yeah, so it's a funny story.
Funny but not funny.
I, so I grew up with a lot ofanxiety, but I was also an
overweight child and got bullieda lot with my weight.
(05:41):
And that kinda shifted from likeunderstanding or.
Not understanding the value ofnutrition.
As a kid, like you get fed whatyour parents feed you or you get
fed like what on TV kind ofthing.
And what I was feeding myselfwas not good in in an early
stage.
So once I became a teenager inlike early twenties, I really
(06:02):
took a better outlook onnutrition and how it really
fuels your body.
So from there it inspired me tostart kinda my own fitness
journey.
And then I worked corporateworld for a while and then from
there I decided to start my ownbusiness because I really just
wanna help people.
And I went so many years feelinguncomfortable in my skin and
(06:23):
feeling anxious about myself andmy self worth just because of a
number on a scale.
But that's not how it should be,and I wanna be able to coach
others.
To understand that your worth ismore than that number on the
scale.
Absolutely.
So what is the biggestdifference that you saw in
nutrition?
Like from, looking back likewhat you did before to what
(06:44):
you're doing now, what does thatchange?
Yeah, definitely.
It's definitely the processedfood versus the whole foods.
I was not understanding I'm onlyeating X amount of, calories a
day.
Why am I not losing the weight?
Or why do I still feel crappy inmy body?
And it's all just because of theprocessed food.
If I looked back oh yeah, I ate,all of this, like the junk or
whatever over the weekend, asopposed to prioritizing.
(07:08):
Like whole Foods, veggies,protein, fruits and everything.
So really making that shift andstill being able to enjoy food
as well, and not having cheatdays or having that kind of like
mentality about it andunderstanding that food is fuel.
If I'm not eating enough, I'mnot gonna be able to do what I
want at the gym.
(07:28):
So being able to take away thefatty foods, or not fatty, but.
Processed foods.
And replacing that with WholeFoods and spending more time in
the kitchen to cook for myselfthat really helped make that
shift.
Yeah.
Totally.
So do you find it's easier foryour clients to do more meal
prep or like to cook everynight?
(07:49):
Or what do you find is, theeasiest way for them to stay on
track?
Yeah, for sure, because if youdon't have, motivation to do it,
then you're not gonna want toduring the week.
It really depends on the person.
If you have time during the weekto cook each day, then go for
it.
But if you think that, if youknow that you won't be able to
(08:09):
have time Monday through Fridayor Sunday through Saturday, And
then take a couple hoursSaturday or Sunday when you're
not working, or a couple ofhours, during the week to plan
those meals and to really workthose out so you have them
during the week.
And it's just, it's easier.
That's what I like to do.
Honestly, Me personally is toplan out my meals and then to
(08:30):
cook them on a Sunday and thenjust put'em all in Tupperware,
put'em in the fridge, and then Ijust take and go throughout the
week.
But that's what works best forme and my schedule.
So really it's about the personand what works best for them.
Yeah.
Yeah.
My whole family, we've gotteninto a meal prep kick, so if you
open our fridge, it's actuallyquite funny cause we've got
package, like they're all homecooked.
But like the whole thing is likemeal prep.
(08:51):
It's slightly ridiculed.
I love it.
That's great.
Sundays we all do a meal prepfor the week.
It's, yeah, it's silly, but itworks.
For you guys.
So have you gotten into anycompetition, weightlifting, or
anything like that?
What do you do in your journey?
Yeah, so I love power lifting.
(09:12):
I've been power lifting just fora few years now, but I've been
to competitions.
My next competition is May 6th,and I'm so excited.
So I'm training, yeah, for thatnow.
It's coming up a lot quickerthan I thought.
This theory really is flying byalready.
But yeah, so I do love powerlifting.
That is definitely whatmotivates me to keep going.
(09:33):
That is so cool.
That's awesome.
So for people that have had aninjury before or something like
that, like I blew out my kneeyears ago actually at the gym
doing leg presses and thenproceeded to play racquetball
and then go to a wedding anddance all night long and didn't
walk on it for six months afterthat.
So for somebody like that, Whatdo you recommend as far as like
(10:00):
the gym routine and just keepingan eye on their joints or prior
injuries?
Yeah, absolutely.
Especially if you are using theleg press or doing weight
lifting or power lifting.
It is hard on your joints.
I have a lot of clientscomplain, like my elbow hear
today, or my shoulder is feelingwacky or my knees me personally,
I have bad knees on both sidesof the family, so I'm really
(10:21):
trying to be cautious with that.
Yeah, so especially with knees,you wanna build that muscle
around it, so your quads andyour hamstrings to protect those
joints.
The same thing with your elbows.
You wanna build up the musclearound it.
And to really listen to yourbody before that injury happens.
(10:42):
Meaning if you're deadliftingand you feel that twinge in your
back, or if you feel somethingshifts, you drop that bar and
you wait till you wait it outand if you can continue or just
go on for the next exercise.
If you try to push it in the waythat it'll hurt you, then you'll
get injured and then we'll beable to work out for six months.
So if you are already injured,like on the leg press and you
(11:05):
blow your knee out It's good totake that time, obviously.
Listen to your doctor.
I am a licensed personaltrainer, not a doctor,
unfortunately.
Yeah, but listen to your doctor.
Yeah.
See what they say.
Go through the physical therapyif needed.
But when you are good and readyto come back, we will take it
slow.
We won't go back to the leg.
Press right away.
With six, plates on either side.
(11:26):
We won't.
Go under the barbell for somesquats.
We'll just take it slow to buildthose muscles back up and to
really go with it later.
So it's not no pain, no gainright sense.
Yeah.
I rather not have clientsthemselves be disappointed
because then they can't workout, for six months kinda thing.
Yeah.
Yeah, it was really sad goingback on the weight.
(11:48):
Like I actually love the legpress machine.
That was one of my favorites.
And I would try to, push myselfwith more and more weight and
get, more in shape.
And so I actually, when I gotback on the machine, and it's
like ridiculously little amountof weight and it still hurts.
It's a cock.
Come on.
Yeah.
You're not alone, but yeah, yougotta build that back up again.
(12:10):
Nice.
As far as your business, whatwould you say is your favorite
part of being an entrepreneur?
Oh, goodness, so many.
That's a good question.
I've definitely made mistakesalong the way.
I've been in the business for alittle over a year, and mistakes
are how you grow, right?
But, and learning from thosemistakes.
But favorite parts of a businessis definitely being able to make
(12:33):
a difference in people's livesand being your own boss to make
a difference in people's lives.
I love like scheduling my ownmeetings, like doing everything
what I find best for my businessto grow and to really help
people feel more comfortable intheir skin and become their best
selves with fitness.
(12:53):
Yeah, that's great.
I know the flexibility isfabulous.
That's one of my personalfavorite parts is being wherever
you need to be and taking careof what you need to take care
of.
Absolutely.
Flexibility.
Yeah, definitely.
Yeah.
So again, looking over yourbusiness, and here's another
tough one for you, buteveryone's definition I find is
different, but what, how do youdefine success?
(13:16):
What does that look like foryou?
That is a good question.
When you wake up and finallyfeel happy and satisfied with
yourself and with your life.
I mentioned earlier I was incorporate for a little bit and I
woke up miserable.
I don't know if you've hadexperience with corporate world
before you started yourbusiness, but yeah, I, the job
(13:37):
was fine at first, but I justwoke up miserable after a while
and it went on for far too longand I just wasn't happy with
myself.
I wasn't happy with the life Iwas leading.
I just felt like another, likecog in the machine, and I
wasn't, I.
Shining.
I wasn't bright with people, Ijust was mellowed out and I was
(13:57):
like, look, I'm, I'm in mytwenties.
How do I feel so defeated and soburnt out?
And I have, what, 40 years leftof this?
Yeah, that is, success for me isfi my definition of success, I
should say is waking up feelingsatisfied and happy with
yourself.
That is success for you and foryour wellbeing, yeah.
Yeah.
(14:17):
If you don't find personalsatisfaction in whatever it is
you're doing, you spend.
Eight plus hours a day doingthis.
That's a lot of your life andRight.
We all have to put in our timewhen we start out of wherever we
start out to get to our quoteunquote dream job.
You, there comes a point in timewhere you have to really
self-reflect and say, is thistruly what I wanna do for the
(14:37):
rest of my working life, orwhatever that is, absolutely.
Yeah.
So what can people expect fromyou next?
It sounds like you have lots ofthings going on and coming up,
but what's happening next inyour world?
Yeah, I I actually have beenthinking a while about starting
my own podcast and I want tokind of question.
Other podcast hosts and like howthey started and get the deeds
(14:59):
on that.
That is my next big project towork on later down the road.
But yeah, right now I have myone-on-one training, the Step It
Up program.
I'm dabbling a little bit ingroup coaching.
I used to group co, or coachgroups before I did one-on-one
personal training.
And there is a lot of benefitswithout the accountability and
everything of having a groupyeah, it's just, it's a lot of
(15:21):
exciting things.
Summer is right around thecorner, so I know a lot of
people are interested in gettingback in their fitness routine,
so Yes.
Yeah, it comes up faster thanwe, we hope I know as much as
we, absolutely.
So if you had the attention ofthe whole world for five
minutes, what would you tellthem?
(15:43):
Ooh, I like that question.
I would tell Themm to not giveup on themselves to forgive
themselves because we're allhuman and we make mistakes but
to not give up on themselves intheir fitness journey.
If you're taking a hiatus rightnow, it's okay.
As long as you pick yourselfback up and get back at it.
But you only have one life andit.
(16:05):
It's very expensive to continuea unhealthy lifestyle.
If you are 50 years down theline with the same unhealthy
lifestyle.
It can be really expensive andunfortunate for people that get
diagnosed with certain diseasesand everything down the line.
Or have different like surgeriesbecause they're not protecting
them themselves when they lift.
(16:26):
So yeah, I would just say justto, Not give up on yourself to
have that that positivementality that you're not alone
and that you are worth it,you're worth your goals and
you're just, yeah, that's, yeah.
I love that.
That's so powerful.
And it's, it's also aninteresting point too, that.
(16:48):
We think about working out, wethink about diet and everything
that comes along with it.
And that's a lot of hard work inour minds, right?
It's something that you have todo.
You've got a plan, you've gottawork in your schedule.
But the alternative is worse.
That's hard work, that'smiserable.
That's, feeling defeated.
So you can work hard and feelaccomplished and recognize your
goals or not work hard andbecome a lump on a log.
(17:11):
And feeling yourself not beingtrue to who you wanna be.
So I think it's absolutely veryinspirational to really be able
to dig in and accomplish what itis that you wanna accomplish.
Yeah, absolutely.
Beautifully said, thank you.
Support you in your work.
Where can they find you online?
(17:31):
Oh yeah, so I'm mostly onInstagram at Rising Phoenix
Fitness llc.
That is my Instagram handle.
I dabble a little bit inFacebook.
Same handle Rising PhoenixFitness llc.
And my website is rising phoenixdot-fitness.com.
Got it's Ride Phoenix Fitness.
Yeah.
Pots in the middle.
(17:52):
So yeah, that's me.
Love it and we'll have all thelinks below so everybody can
click on them and come check youout and check out your latest
programs.
And you said you have your quickstart, your three week quick
start, your long-term programsand lots of training online and
lots of awesome stuff for peopleto check you out.
Yeah, absolutely.
Awesome.
Thank you Katie.
I appreciate you being on today.
(18:13):
This was a lot of fun.
It was a blast.
Thanks Julie for having me.
I appreciate it.
My pleasure.
And you can hit meup@sevenfigurebuilder.com and I
look forward to seeing you onthe next episode.
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