April 26, 2024 • 43 mins
Say hello to Nicole ; Tonal member and trainer herself ! This was such an amazing sit down . Definitely will be having her back on the show to talk Vegan recipes and tips . I learned so much from her about muscle building being a vegan and how it helped her get back on track with her goals . I can’t wait to watch her journey on tonal this year , she’s is coming out swinging with huge goals !!!
Let’s build some muscle ! Stronger not smaller !!!!
So grab a snack and enjoy our chat !!!
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
You're at a point where you wantto transform your life.
You want to sculpt that awesomebody that's in there.
You need the motivation, theknowledge, the expertise, all
from someone who knows whatthey're doing.
Welcome to strength in numbers,unbreakable mind, unstoppable
(00:22):
strength, inspiring listeners tolift heavy, push boundaries and
embrace the power within.
We all have an unbreakablepotential of our.
We just need to find it.
As a die hard tonal gym fan andadvocate for training at home,
Katie has witnessed firsthandthe incredible transformations
that can occur when we commit toour fitness goals.
(00:46):
She's packed on 25 pounds ofmuscle, all with dedication and
determination, plus nutrition.
It's so important.
One word, tacos.
Mmm.
Together we'll embrace themantra of being stronger, not
smaller.
This is strength in numbers,unbreakable mind, unstoppable
(01:10):
strength.
And now your host, KatieDunford.
katie-_1_04-19-2024_122633 (01:31):
Hey, and welcome to strength in
numbers, unbreakable mind,unstoppable strength, strong.
Hello.
We are here today to interviewone of the most amazing tonal
members that I have met in thetonal community.
We are going to talk about heramazing journey, how she started
on tonal, what she's doing now,and just learn more about her
(01:53):
because who doesn't love hearingstories about people because I
truly enjoy them.
So let me welcome Nicole.
Hello, Nicole.
nicole-derose_1_04-19-2024 (02:02):
Hey, what's going on?
Thank you so much for having meon.
I'm excited.
katie-_1_04-19-2024_122633 (02:05):
I, I was just like, I'm like, when
you said you want to do it, I'mlike, Oh yeah, hands down
because your story of how muchyou do, you know, besides, you
know, tonal is, I think there'sa lot of people in the tonal
community that just.
Like use fitness as theirprofession and as their job So I
(02:26):
think that's like your story isgoing to relate to a lot of
people So my first question foryou is what is your screen name
on tonal so people can find you?
nicole-derose_1_04-19-2024_1 (02:38):
It is Coley Cole.
It's a nickname.
katie-_1_04-19-2024_122633 (02:42):
and where did you get?
And where did you get thenickname from?
I
nicole-derose_1_04-19-2024_ (02:46):
Um, growing up, a lot of people
called me Coley.
And then they would add on ColeyCole.
It was just like a funny thing.
And I still have some peoplethat call me that though.
It just, yeah.
katie-_1_04-19-2024_12 (02:57):
actually love that.
It's so much better, like whenpeople usually go with Nick, you
know, with Nicole, it's usuallyNick.
So that is like, that's cool.
I love that, that it'sdifferent.
nicole-derose_1_04-19-20 (03:08):
nieces and nephews, they call me auntie
Coley.
Yeah.
So
katie-_1_04-19-2024_122633 (03:15):
And how long, how long have you been
on Total?
nicole-derose_1_04-19-2024_1 (03:19):
so in July it will be two years.
katie-_1_04-19-2024_122633 (03:23):
Two years.
Oh, I, there, we have a spottingof a four legged friend in the
background.
And what is, what is the puppy'sname?
nicole-derose_1_04-19-2024_ (03:34):
His name is Teddy.
katie-_1_04-19-2024_1226 (03:36):
That's just a
nicole-derose_1_04-19-2024 (03:37):
He's going to be 14 this year.
he's an old man.
katie-_1_04-19-2024_1226 (03:39):
senior citizen.
nicole-derose_1_04-19-202 (03:41):
Yeah, he's my baby.
katie-_1_04-19-2024_12263 (03:42):
Okay, we won't tell him that he's a
senior.
I'm not I promise You're not asenior citizen.
He's looking at me like do not
nicole-derose_1_04-19-202 (03:48):
Yeah.
That's so funny.
katie-_1_04-19-2024_122633 (03:52):
So you've had your tonal for two
years What was your first do youremember what your first program
was that you took
nicole-derose_1_04-19-2024 (03:59):
Yes, it was great glutes with
Allison.
katie-_1_04-19-2024_122633 (04:03):
you went like straight for it?
You're like, you know
nicole-derose_1_04-19-2024_11 (04:05):
I did.
katie-_1_04-19-2024_12263 (04:06):
gonna go great to you Know that is
like that's definitely likeWoody would probably be really
proud of that statement
nicole-derose_1_04-19-202 (04:15):
Yeah, I've done a bunch of programs,
but that was my first one.
And I was hooked once I got thetotal, like, it's amazing.
I love it.
katie-_1_04-19-2024_122633 (04:25):
Now, did you have, now I know you
use, um, like in your at homegym.
I know you have like more stuffin your at home gym.
Did you have all that prior?
I think you have Peloton bike,right?
nicole-derose_1_04-19-2024 (04:35):
Yes.
Um, all I had was the Pelotonand just like a few dumbbells,
like nothing crazy.
katie-_1_04-19-2024_122633 (04:40):
So you had all that before and then
you decided to get the Tonal.
So what
nicole-derose_1_04-19-202 (04:45):
Yeah, I, oh, sorry.
What was,
katie-_1_04-19-2024_122633 (04:48):
no, go
nicole-derose_1_04-19-2024 (04:48):
what was that?
Sorry.
katie-_1_04-19-2024_122633 (04:49):
up.
No, I apologize.
Go ahead.
nicole-derose_1_04-19-2024_1 (04:51):
Oh no, no, that's okay.
So yeah.
Um, basically I was strugglingto get to the gym.
Um, just like working so muchand then being tired after work
or when I would go to the gym, Ifeel like it was time away from
my family, my son, I was rushingor I'd go to the gym and it
would be packed and all themachines would be taken and I'm
(05:13):
just like, I would find everyexcuse not to go.
So I was like, Trying to workout at home, but wasn't super
motivated.
I would, I would do the Peloton,but I didn't have that much
equipment.
So I had been wanting, um, ahome gym and I was looking into
like cable machines and, um,trying to figure out what, and I
(05:33):
came across tonal.
I don't know how I saw it.
It might've been, um, Maybe onInstagram or YouTube and I
showed my husband and he wasjust like this looks stupid like
no I'm not wasting my money onthis.
He's like you could just do avideo on YouTube
katie-_1_04-19-2024_1226 (05:50):
right.
nicole-derose_1_04-19-2024_ (05:51):
and we ended up finding a Tonal set
up like a shop a store and wetested and he was like, wow,
this is actually pretty amazingBut he was still like at the
same time, kind of skeptical.
So anyways, we went for it andlike, we're both like obsessed.
We're like every day we're
katie-_1_04-19-2024_122 (06:10):
husband really enjoys it also.
Hi.
nicole-derose_1_04-19-202 (06:13):
yeah, we've done a lot of programs
together, actually a lot ofpartner workouts.
Yeah.
katie-_1_04-19-2024_122633 (06:19):
Um, so what, what,
nicole-derose_1_04-19-2024 (06:20):
Yes.
katie-_1_04-19-2024_122633 (06:21):
what is his like, does he do a lot of
custom workouts?
Does he take programs?
nicole-derose_1_04-19-2024_1 (06:27):
So he does a lot of programs.
I feel like I should grab mydog.
He's
katie-_1_04-19-2024_122633 (06:30):
Oh, he's fine.
I could barely hear him.
He's fine.
nicole-derose_1_04-19-2024_ (06:33):
Um, so he, he's done Go Big or Go
Home.
Um, Divide and Conquer.
And right now I think he's doingone of Tony Horton's like 20 and
20 programs.
katie-_1_04-19-2024_122633 (06:46):
He sounds like my husband.
My husband was the same.
Those are like the exactprograms that my husband took
too.
nicole-derose_1_04-19-20 (06:52):
That's funny.
Um, and then the programs we'vedone together We did four weeks
to fat loss one and two
katie-_1_04-19-2024_122633 (06:59):
Uh huh.
nicole-derose_1_04-19-2024_ (07:00):
and we did the four week fast track
together
katie-_1_04-19-2024_122633 (07:03):
That is so awesome that you guys got
to do that together.
nicole-derose_1_04-19-2024 (07:06):
Yeah So
katie-_1_04-19-2024_122633 (07:08):
kind of
nicole-derose_1_04-19-2024_1 (07:08):
we We've both seen like so much
progress like it's crazy likeI've been working out for years
and I feel like I was just likeEven though I'm in the fitness
industry, I was likeinconsistent or, you know, just
choosing the same weights everytime or rushing through my
workouts and like having this athome and being able to like do
(07:28):
it at home and like have morefamily time.
I mean, instead of like commuteto the gym and then working out,
it's like, I'm getting like aworkout in, in 45 minutes, that
would take me like over twohours.
katie-_1_04-19-2024_122 (07:41):
setting up, setting up everything.
nicole-derose_1_04-19-2024_ (07:44):
and I'm like actually like finally
seeing results, which is crazy.
And my son is like watching me,which is amazing because he's
now starting to show an interestin like working out and doing
things with me.
So like, it's amazing.
katie-_1_04-19-2024_122633 (07:57):
That is so amazing.
So I, I heard you mention likeyour, your job and fitness.
So how did that all come?
Were you always into fitness?
And like, talk about like yourjourney, how you got to that
place.
nicole-derose_1_04-19-202 (08:11):
yeah, so I had always like enjoyed
working out like I can evenremember like being younger and
or like in high school and mymom had like workout videos like
on VHS and I would be I would bein my living room and doing like
workout videos and I remembereven I was like about 18 and I
(08:36):
was working, like making like nomoney, but I use like all my
money to like hire a personaltrainer and I, um, I just was
like, always like, just lovedworking out.
Um, and.
I was in the hairdressingcosmetology industry for a
while, um, for actually 12years, uh, before I got pregnant
(08:59):
with my son, I really startedgetting more into fitness.
I had a coworker who was intobodybuilding and she like
inspired me.
Um, she helped me and I had agoal of doing a fitness
competition.
That's really where it started.
And, um, so basically anyways.
(09:20):
Got pregnant with my son, stayedsuper active my entire
pregnancy.
I mean, I remember like taking aspin class, like two days before
he was born.
Like I was super active.
Yeah.
katie-_1_04-19-2024_1226 (09:31):
That's
nicole-derose_1_04-19-2024_1 (09:32):
I, I was super, yeah, I was, um, in
the beginning I was even doingCrossFit and then I, I stopped
with that, but, yeah.
After I had my son, I had set agoal.
I was like, I'm gonna, I'm gonnado a fitness competition.
I'm gonna get in the best shapeof my life.
And, um, I hired a coach, uh,probably like six months after I
(09:55):
had him, worked with her withnutrition workouts.
Um, and I actually did a show.
A year after I had my son and,um, I fell in love with fitness
and I was kind of just didn'treally want to be, I had worked
in a hair salon for 12 years.
I did everything fromreceptionist to stylist
(10:15):
assistant to hairstylist tomanagement and I was just kind
of over it and I knew I wanted,
katie-_1_04-19-2024_122633 (10:21):
That is a lot of standing.
nicole-derose_1_04-19-202 (10:23):
yeah, and it was a lot of hours and I
just, I didn't love it anymore.
So, um, and I loved fitness.
So I was like, I want to makethis like a career.
Um, so I ended up getting intogroup fitness.
I originally wanted to dopersonal training, but I fell in
love with group fitness andthat's what I've been doing
since.
Um, so yeah, um, I went
katie-_1_04-19-2024_12263 (10:46):
know, um, where you're working at now?
nicole-derose_1_04-19-202 (10:51):
Yeah.
So, um, yes, I, so I'm fromBoston.
So I had coached at, um, orangetheory fitness.
Um, that's where I reallystarted.
And then now I'm in Texas, butI'm back with orange theory.
I also teach at a rowing studio.
So I'm an indoor rowing coachand then a group fitness
instructor, but I'm also acertified personal trainer.
katie-_1_04-19-2024_122633 (11:11):
That is awesome.
So you went through the wholelike NS, what is it?
The N A S M.
nicole-derose_1_04-19-2024 (11:16):
ASM.
Yep.
Yes, I did all that.
I even went to an in person.
Um, uh, uh, school.
So I went to it's calledAmerican Academy of personal
training.
So I did that as well as anonline course.
Um, so yeah, I've done a fewthings.
So,
katie-_1_04-19-2024_1226 (11:31):
That's amazing.
Now, does Orange Theory everoffer like, I know they do like
the whole group thing, but dothey offer personal training at
Orange Theories?
nicole-derose_1_04-19-2024 (11:39):
They don't at least not at the studio
i'm at but no so um, so yeah,
katie-_1_04-19-2024_122633 (11:43):
It's a competition, it's like you're
competing, like explain, I'venever been to Orange Theory, so
tell me about
nicole-derose_1_04-19-2024 (11:47):
yeah So it is a mix of cardio and
strength training So it will be30 minutes of running on a
treadmill or power walking.
You don't have to be a runnerUm, and then it's 30 minutes of
strength training.
So I am I am training people,correcting form, motivating
them, and walking around justmaking sure everyone's getting
(12:07):
through safely and, um, but it'sa group, it can be up to like 30
people in a class, so it's alot, it's a lot,
katie-_1_04-19-2024_122633 (12:13):
is a lot.
So is it just like one coachwith 30 people or is it like
different people at differentstages?
nicole-derose_1_04-19-202 (12:21):
Nope, it's just me for everyone, so
it's a lot, you gotta like, yougotta be on that.
katie-_1_04-19-2024_12263 (12:26):
Yeah, I,
nicole-derose_1_04-19-2024_11 (12:27):
I really enjoy it.
katie-_1_04-19-2024_122633 (12:28):
so it's like, um, cause I've seen
like some of the commercialswhere they have like the board
up at the top and like, you cankind of like see where it's
like, it kind of like thecompetitiveness.
I can see how it woulddefinitely kind of like motivate
people to, you know, pushharder.
Seeing, you know, yourself upthere.
And how long have you, how longhave you been at, um, the rowing
(12:50):
studio and this Orange Theoryplace?
nicole-derose_1_04-19-2024_ (12:53):
So, um, this, the orange, I've been
with Orange Theory for quite awhile, um, before I moved, but
currently the one I'm at, I'veonly been there since November.
I took a little break when Imoved to Texas, um, and then the
rowing studio I've been at for Ithink about two and a half years
now.
katie-_1_04-19-2024_122633 (13:08):
Oh, wow.
So do you like rowing?
nicole-derose_1_04-19-2024_11 (13:11):
I do.
You know what?
I, um, I actually, I really do.
I wasn't sure how it was goingto be like coaching it in the
class because I'm literallydoing the entire workout with
them.
I'm rowing minutes talking on amic.
I mean, it's a lot, but, um,
katie-_1_04-19-2024_1226 (13:27):
That's endurance.
That is endurance to talk andwork out just like the tonal
coaches when they're liketalking and working out at the
same time.
I'm like, how do you not soundgas?
nicole-derose_1_04-19-202 (13:39):
know.
Yeah, I remember when I went in,um, to do my interview and they
had me take a class and I'mlike, how am I going to do this?
But now I love it.
It's nothing to me.
So yeah, I could bro all day.
katie-_1_04-19-2024_1226 (13:52):
That's like, like singers that can like
sing and dance at the same time.
It's kind of like the samething, like what coaches have,
they can like work out andtotally like kill it and still
talk with like a norm.
nicole-derose_1_04-19-2024 (14:04):
Yes.
I know.
katie-_1_04-19-2024_122633 (14:07):
So how, so how is, cause I know
we've talked about this withjuggling like your own personal
goals going after what you wantto go after and you know, doing
your exercises at home.
How hard is it as a trainer?
Um, cause I've know I've talkedwith it about with a couple of
the tonal coaches cause they allhave different goals and stuff
(14:28):
that they're doing like coachCasey doing marathons and coach
Ash doing her triathlons andstuff like that.
So how do you, how do you, howdo you juggle it all?
nicole-derose_1_04-19-202 (14:41):
Well, I honestly have to say the tonal
I'm not even kidding, like haschanged my life because like I
said, um, I work quite a bit.
And so even as a fitnessinstructor, I was like,
neglecting myself like I, Iwould make every excuse like I
didn't want to get up early togo to the gym or I, you know, We
need to get home, like spendtime with my son.
(15:04):
Like, and so I was putting likemy workouts on the back burner,
or like I said, I would rushthrough it and like half ass
workouts.
Um, and, and then it was kind ofjust making me like lose
confidence too.
I'm like, I'm a fitnessinstructor and I'm teaching
people how to get fit.
And I felt like I was like noteven doing anything.
Um, besides like teaching therowing classes, I wasn't
(15:24):
consistent with my lifting.
I wasn't seeing results.
Uh, so.
Since getting the tonal like Ithink I'm about to hit like a 91
week streak or something.
Yeah, like I was I've been soconsistent Like like I no
excuses like literally noexcuses.
katie-_1_04-19-2024_12263 (15:41):
Well, I'm sure
nicole-derose_1_04-19-2024 (15:41):
roll out of bed Yeah
katie-_1_04-19-2024_12263 (15:43):
your, your work and stuff like that,
being able to build up yourmuscle mass and stuff like that.
nicole-derose_1_04-19-2024_1 (15:49):
It honestly to like, it's, I feel
like it's made me a better, likecoach.
Cause like, I'm like, I'mlearning more stuff from doing
the tonal from the coaches,like, or they'll say cues.
And I'm like, that's so good.
Like it's, it's honest.
Yeah.
Like it has helped me.
Like, I feel like it's made me abetter coach too.
And I just feel overall better.
(16:10):
Like I've built so muchstrength.
Um, like it's amazing.
So I, like, I make no excuseswith it.
Like, I just, Yeah, like I said,I'll roll out of bed in my PJs
and get my workout in, and it'slike, I'm done.
katie-_1_04-19-2024_122633 (16:22):
and plus you have your husband you
guys got a dynamic duo going onSo it's like there's you guys
are just like slaying it Sothere's something else about you
that I found very interestingwhen I started following you is
that you are a vegan
nicole-derose_1_04-19-2024_11 (16:38):
I am I am.
katie-_1_04-19-2024_12263 (16:41):
Like, I was just like, I always, cause
I believe it or not, I actuallymessaged one of my friends that
I've been friends with for avery long time and she is vegan
and like, I post a lot aboutlike when I eat and I messaged
her off, I'm like, I'm so sorry,I bite and offend you.
And she just dies laughing.
(17:04):
and I told her, I said, one ofmy tonal friends is a personal
trainer.
And I said, she is vegans andI'm having her on my podcast.
And I said, you are going tohave to listen to this.
So please spew all the tea tothis carnivore about being
vegan.
nicole-derose_1_04-19-202 (17:23):
Yeah, it's pretty crazy.
Because if you knew me, like,five years ago, I was not like,
I mean, I, I was eating groundturkey for every meal,
especially when I trained forthe competition.
I mean, I was eating seven eggsa day, egg whites, ground
chicken, ground turkey.
ground beef, everything.
(17:43):
Um, like, yeah, I never thought.
Um, but what happened was, itwas probably like about five
years ago.
Um, I wasn't feeling my best.
I just overall just like wasfeeling like crap.
Um, and I had low energy andjust wasn't feeling great.
(18:06):
And I was just like online and Icame across, um, Basically doing
like kind of like a raw dietjust to feel better.
Um, anyways, I did that and Iactually felt amazing.
And the person I was followingat the time was talking about
like plant based diet and this,that, that, and I'm like, I'm
(18:26):
just going to give it a try.
Um, and it kind of just stuck.
Like I felt really good and Ijust.
I just never stopped.
Um,
katie-_1_04-19-2024_122633 (18:36):
is your husband, is he also vegan?
nicole-derose_1_04-19-2024_ (18:39):
um, I never thought he would be, but
katie-_1_04-19-2024_1226 (18:43):
That's your face.
nicole-derose_1_04-19-2024 (18:44):
he's so, yeah, so I've been vegan for
about five years and he wasn't,I mean, I was still cooking like
him, like his meat, whatever.
Um, that didn't bother me.
Um, but yeah, uh, he startedseeing like how good I was
feeling and I felt like I wasrecovering quicker after
workouts and just overall justlike feeling better.
(19:07):
Um, So I started cooking for himand he's kind of stuck with it
too.
Yeah.
katie-_1_04-19-2024_122633 (19:12):
now my, now does he, I've tried it.
I have tried it because like Isaid, I have vegan friends.
I tried the tofu.
I'm sorry.
I just cannot.
nicole-derose_1_04-19-202 (19:27):
Okay.
You have to like learn how tolike cook it properly because
I've had terrible like, and thatwas the thing with my husband
too.
He was like, I'll eat it.
Like if you're like, gonna cookit, like it's otherwise it's
just, you, you have to like messwith it.
It's trial, trial and errorbecause yeah.
katie-_1_04-19-2024_122633 (19:46):
I have tried like there's like so
many things like, um, causecoach T actually dabbles in some
like vegetarian, um, option.
Like when she cooks, like I'malways following, like, I find
it fascinating how people, um,nutrition wise or how they, like
how everybody's bodiesdifferently and how they react
(20:08):
to different things differently.
And I was just like, she likehad this, I think it's called
Kuhnwah, Kuhn, Kuhnwah.
quinoa.
nicole-derose_1_04-19-2 (20:16):
quinoa?
Yeah.
katie-_1_04-19-2024_122633 (20:18):
So, you know, okay.
So she had me make that withlike some vegetable broth, bone
broth, not bone broth.
Cause that's chicken.
Um, but some kind of broth.
And she was like, I don't know.
Like I told her, I said, I feellike I'm eating like a bird, but
(20:42):
it's like, but I know there'slike so much like other stuff
out there.
Like there's so much vegetarianoptions.
Now, now, um, vegan, you don'thave any dairy, correct?
nicole-derose_1_04-19-2024_1 (20:56):
no dairy.
Yeah.
Um, and it's funny too, like alot of people will think like
when they hear vegan, they'relike, well, what do you eat?
Like, do you just eat lettuce?
Like, I mean, it's not enoughfood.
And there's this whole thinglike we get, uh, vegans are weak
and malnourished and blah, blah.
Um, and I'm like,
katie-_1_04-19-2024_12263 (21:13):
She's my friend is always posting
about that.
Like she's posting all of these,but these people that work out
with massive muscle mass and allof them preaching about being so
yes, I
nicole-derose_1_04-19-202 (21:23):
yeah, and it's any vegan that has
muscle, like, the first thingit's like, they're on steroids.
And, but there are so, so manyfood options.
Like, I actually eat a ton offood.
I have no problem hitting myprotein goal.
Um, and I'm building muscle.
So that's another thing that'slike, I'm trying to like, just
(21:45):
prove to people you can bestrong, you can build muscle as
a vegan.
And You don't have to take likeany crazy supplements.
Like,
katie-_1_04-19-2024_122633 (21:52):
I love what you just said is I
absolutely love that and I thinkLike everybody should hear that
is that what she said is likei'm gonna show you And that is
such a that is like for me I wasactually talking to coach joe
about this with like women andbuilding muscle mass and how You
know, it's so much bigger thanwhat I want Like yes, this it
(22:15):
feels good for me and I want todo it for myself and stuff like
that but It's it's never toolate.
You can do it.
There's always other options Nomatter how you want to go about
gaining muscle mass and what yousaid is I just think that is
absolutely phenomenal What yousaid because that's just like
for women.
They need to hear that I'm goingto, I'm going to show you,
(22:38):
that's it.
I'm going to show
nicole-derose_1_04-19-2024_ (22:39):
And it's never too late.
It's never too late.
I am, I'll be 37.
I'm in better shape than I waswhen I was 27.
Like it's crazy.
Like I never thought like it'swild.
So, um,
katie-_1_04-19-2024_122633 (22:50):
It is.
It's like the, it's the fountainof youth.
Muscle mass is like the fountainof
nicole-derose_1_04-19-2024 (22:54):
Yes, it is.
Totally.
katie-_1_04-19-2024_122633 (22:57):
All right.
So what is something that youwould have told your younger
self starting out in your wholefitness journey that you've
learned now that you wish youwould have learned when you were
you first started?
I
nicole-derose_1_04-19-2024_ (23:13):
Oh, geez.
Uh, let's see.
I mean, I don't know what Iwould say.
I mean, to be honest, I did.
I wish I knew how important itwas to feel yourself eat more
food and lift weights because myyounger self was all I cared
about was being as skinny aspossible.
(23:34):
And I, I, I didn't always treatmy body well.
So, um, I wish I knew what Iknew now, basically, how
important it
katie-_1_04-19-2024_122633 (23:43):
100 percent how important nutrition
is because it's just like ifyou're, you know, I try to
explain that to people all thetime.
It's just like, and I know we'vetalked about it.
It's like, you know, all thiscardio and all this, you know,
excessive cardio and you wantit, you want to build muscle
mass too.
But at the end of the day, youhave to fuel for that.
Like you have to, if you are noteating enough, you are going to
(24:05):
burn that muscle that you're,you're gaining.
And that was.
That's what I was doing foryears when, cause I was with
Peloton for like six years doinglike crazy amounts of cardio.
nicole-derose_1_04-19-2024 (24:18):
Even running a marathon, right?
katie-_1_04-19-2024_12 (24:20):
Marathon on the treadmill.
nicole-derose_1_04-19-20 (24:21):
great.
katie-_1_04-19-2024_122633 (24:22):
Who, who, who wakes up one day and
says, you know what, my friendis running the Boston, so I'm
just going to run a marathonwith her on my treadmill.
nicole-derose_1_04-19-20 (24:34):
That's pretty amazing, though.
I love it.
katie-_1_04-19-2024_122633 (24:37):
I would never do it again.
I would never do it again.
And it, it goes to like howimportant, like, Like you just
said, what learning, what youwish you learned and now what
you know now is just, you know,it's, it's life changing what
we're learning now because it'salways getting better, the
(24:57):
knowledge that we get.
And I mean, we're surrounded byI mean incredible minds at tonal
with like all the informationscientific backgrounds that
we're getting
nicole-derose_1_04-19-202 (25:10):
Yeah, the community is crazy.
Like I love it.
Um, I'm not always like, I'mpretty like quiet on the, um,
like tonal Facebook, but I'malways like reading and it's
like so motivating and I'm justlike, Oh my gosh, I'm learning
so much.
It's amazing.
Um, but yeah, all the years Ispent like on all these quick
fixes and then wondering why,like I lose so much weight and
(25:31):
they gain it and it was constantup and downs and I'm like,
finally at a point in my lifewhere like, I'm like, I found
balance and, um, yeah, I wish Iknew that back then.
katie-_1_04-19-2024_122633 (25:42):
So what
nicole-derose_1_04-19-2024_11 (25:42):
I was always going to extremes.
Mm
katie-_1_04-19-2024_122 (25:45):
totally and that's like the thing it's
just like you can you can go soquickly From like one extreme to
the other extreme and that's whyi'm like like you were talking
about like the tonal communityThat's something that i'm so
thankful for because that keepsme here
nicole-derose_1_04-19-2024 (26:01):
Yes.
katie-_1_04-19-2024_122633 (26:02):
That keeps me here because it's just
like in your brain, you stillhave that wire that can be
twitched on.
That would be like, you need todo more.
nicole-derose_1_04-19-2024_1 (26:10):
Mm hmm.
Yes, absolutely
katie-_1_04-19-2024_122633 (26:15):
So what are you going for now?
Like if you had to say like,what is your, let's say 2024
goal?
Like, where do you want to seeyourself at the end of this
year?
Whether that be with work goalsor, you know, with tonal or
physique or whatever your goalsare.
I
nicole-derose_1_04-19-202 (26:31):
yeah, so I definitely Have a goal.
I would like to do abodybuilding competition.
That's definitely a goal andYes, and like I mentioned
katie-_1_04-19-2024_122633 (26:43):
will get on a plane.
I will come to Texas and carrythe biggest board cheering you
on.
That would be
nicole-derose_1_04-19-2024 (26:54):
Yay.
That would be amazing.
I would love that.
Um, that's definitely a hugegoal of mine.
And, um, as I mentioned, I diddo a show coming up almost 10
years ago now.
Nine, eight, nine years ago.
Um, and.
The first time I did my show, Idid it for all the wrong
(27:14):
reasons.
I just wanted to get as skinnyas possible.
Um, and it happened.
I got as skinny as possible,barely had any muscle, and I
just looked like a twig onstage.
I didn't even care about, um,how well I did.
I just wanted to look skinny andI, I would eat less than what my
coach told me to, I would addextra cardio.
So looking back, um, It was, I'mglad I did it, but it was awful
(27:39):
at the same time.
Um, and then because of that, Ihad gained so much weight after
the show.
Um, cause when I started justgetting back to normal life, I
was binge eating.
It was a nightmare.
Um, so 10 years later, I'm in amuch better place.
This time I have the goal ofactually, building muscle,
feeling good, looking strong.
Um, so I'm pretty excited.
(28:01):
It's been something that's beenon my mind for a while and I
feel like I'm in a good place todo it now too.
I was just
katie-_1_04-19-2024_122633 (28:08):
that has to be like, so like, I, like
that whole, I think, what arethe, what do they call that?
Is that like bikini competition?
nicole-derose_1_04-19-202 (28:15):
yeah.
So the bikini competition.
katie-_1_04-19-2024_122633 (28:18):
Like I see, I'm just like, like, how
is that like messing with yourhormones to get that low of body
fat?
I mean, I freak out when I droptoo low in my body fat.
Because I have so much musclemass that it keeps eating the
fat and I freak out because I'mjust like I do not Want to mess
with my horn
nicole-derose_1_04-19-2024 (28:37):
Mhm.
Yeah.
I mean, and that's, that's whathappened to me.
That's, that's how the wholevegan thing started.
Um, because I was so, I just gotso low in body fat, um, and it
felt like absolute crap.
Like it was, it was pretty bad.
It was a, it was a bad time inmy life, but it ended up being
(28:57):
good.
Um, looking back though, I wouldhave done so many things
differently, but it all workedout, I guess.
katie-_1_04-19-2024_122633 (29:03):
well that that that whole it's just a
whole I think it's just thatwhole kind of like bikini vibe
kind of thing versus like, youknow aesthetic or like, you know
muscle building or Performancebecause I know they do some
performance ones too.
Don't they?
competitions
nicole-derose_1_04-19-2024 (29:20):
Yes.
katie-_1_04-19-2024_122633 (29:21):
Um, so it's, you know, like,
especially for women, I just, Ijust like, I, I feel that kind
of like, uh, physique stuffneeds to change for women to, to
make it healthier and not expectwomen to be like, you know,
(29:41):
Messing with their hormones towin a medal for something that
they, they working hard for togain that muscle mass.
No doubt to get that lean and dothat, whatever.
I mean, even if you're like 15percent body fat, like come on,
nicole-derose_1_04-19-2024_11 (29:57):
I know.
No, I, I agree.
Um, uh, so yeah, there'sdefinitely a lot of like
extremes with it, but there'salso like, there's some great
coaches I've been chatting with.
So I definitely want to do it inthe healthiest way possible.
And I'm just trying to right nowbuild as much muscle as possible
(30:18):
with the tonal.
Um, so that it just makes itthat much easier.
I won't have to like, go asextreme or diet as long.
Um, so I want to be at a goodstarting point.
katie-_1_04-19-2024_1226 (30:30):
That's amazing.
That's like, that's exciting.
Now, how long, how long have youguys been married?
nicole-derose_1_04-19-2024_ (30:37):
Uh, 10 years.
katie-_1_04-19-2024_122633 (30:38):
10 years?
Okay.
So he was with you when you didthe first competition.
nicole-derose_1_04-19-202 (30:43):
Yeah, because actually we've known
each other for, oh gosh, uh, 16years now, about.
So yeah.
But yes, he was at mycompetition.
Yep.
katie-_1_04-19-2024_122633 (30:54):
Oh, so he's like seen like the, your
whole like transformation to howyou've gotten here.
He must be so proud of you.
nicole-derose_1_04-19-202 (31:02):
Yeah, I think he is.
katie-_1_04-19-2024_122633 (31:03):
He's gotta be.
I mean, that's like, that'slike, so like anybody to like,
now I forgot to ask you, whatdid you do before you got into
fitness?
nicole-derose_1_04-19-2024_ (31:14):
Um, so I was a hair,
katie-_1_04-19-2024_122633 (31:15):
You were doing cause that's right.
Cosmetology.
So, I mean, that's like.
Like you honestly went from likewanting to make people beautiful
on the outside With like hairand stuff like that now you're
like making people feel betteron the inside and the outside So
that is like such an amazingthing.
nicole-derose_1_04-19-2024_11 (31:37):
I love it.
I love it.
I'm definitely happy with what Ido.
Um, it's exciting every day, soI love it.
katie-_1_04-19-2024_122633 (31:42):
So do you have like return you have
returning clients right at yourstudios?
nicole-derose_1_04-19-202 (31:47):
Yeah, so for the most part, um, yeah,
I see the same people, like,almost every day.
katie-_1_04-19-2024_1226 (31:53):
That's like I tell joe this all the
time like it like I know howLike I feel when like I do
something good but like as youas a coach, like how does it
make you feel when somebody likedoes something in your class
that they thought they couldn'tdo and they come up to you and
tell you your story like Howdoes that
nicole-derose_1_04-19-2024 (32:12):
it's the best.
I love it.
Like, I love it.
Like, it's so, it's such a goodfeeling.
And it's like, so exciting tosee, like, people progress and
like, yeah, it's like, they'reso excited to tell me like, Oh,
like, I can do this now.
I couldn't, I couldn't lift thatheavy last time or like helping
people like even with somethinglike pushups.
Like, it's like a huge deal.
(32:32):
Like, it's amazing.
katie-_1_04-19-2024_122633 (32:34):
I like I couldn't imagine like the
the amount of like filling yourcup like when you go into work
and then you like have thesepeople coming up to you and just
being like I That whole energyvibe.
nicole-derose_1_04-19-2024 (32:47):
Yes, exactly.
Yeah.
No, it's, it's amazing.
I love it.
katie-_1_04-19-2024_122633 (32:51):
So what classes what program are
you in now on tonal
nicole-derose_1_04-19-2024_1 (32:55):
So I am doing, um, functional
muscle with Akeem.
I'm almost done with it.
I only have four more workoutsto go and then I'm deciding what
I want to do next, but I'mpretty sure I'm going to do
divide and conquer.
Almost positive.
katie-_1_04-19-2024_1226 (33:10):
divide and conquer?
Okay, so you're gonna go
nicole-derose_1_04-19-2024_ (33:12):
The level up one.
katie-_1_04-19-2024_12263 (33:13):
Okay.
Okay.
Okay.
Okay.
Okay Your legs are going tothank you Just
nicole-derose_1_04-19- (33:20):
excited.
Yeah.
katie-_1_04-19-202 (33:24):
Hypertrophy.
Oh, this is gonna be fun YeahJoe just like adds a second leg
day in that program just to liketrickle in that extra spice and
you're just like Oh my word.
Why?
nicole-derose_1_04-19-202 (33:38):
Yeah.
Um, Yeah, it's going to beinteresting.
katie-_1_04-19-2024_1226 (33:42):
That's good.
I took, I took divide andconquer level up twice.
I took it back to back.
So I took it for four weeks,deload, and then took it for
another four weeks.
nicole-derose_1_04-19-2024 (33:53):
Yes.
Did you, and you liked it?
katie-_1_04-19-2024_122633 (33:55):
I, I am not a leg, well, I, you know,
everybody knows I am not a legday girl.
I am not a glute girl.
I am not.
I don't care about my lowerbody.
Just keep me walking, standing,lifting stuff as I get old.
nicole-derose_1_04-19-202 (34:09):
Yeah.
katie-_1_04-19-2024_122633 (34:10):
Um, so lower body, I have to really
like force myself to, to, todial in.
So speaking of that, what issomething you don't like that
you have to put on that extramental toughness on yourself?
nicole-derose_1_04-19-2024 (34:27):
Like as far as workouts and the
tonal.
katie-_1_04-19-2024_12263 (34:29):
Yeah, just work out or move or, you
know, a
nicole-derose_1_04-19-2024_ (34:32):
No, it's, it's legs leg
katie-_1_04-19-2024_122633 (34:35):
you too.
Okay.
nicole-derose_1_04-19-2024 (34:36):
hate it with a passion, but, but, I
want the results from it.
Like I want to build betterglutes.
So I force myself, but Oh, no,no, no.
Like when I see, Oh, let's seeany squat.
Oh, I just read it.
Reverse lunges, Bulgarians.
I'm like, Oh no.
Squats front squats.
(34:56):
Oh, those are probably my leastfavorite.
Um, I, love doing deadlifts.
katie-_1_04-19-2024_122633 (35:02):
you like
nicole-derose_1_04-19-2024_11 (35:02):
I like deadlifts.
I like the, um, hip thrust, theglute bridge, hip thrusts.
Um, but, oh, when it comes tolike, I think reverse lunges
might be my least favorite.
katie-_1_04-19-2024_12263 (35:13):
Those are apps.
Those are just the, Oh, like Ifeel tonal wants to give me a
hug.
Every single time during thatdoing that, I'm just, yeah, can
we not, can we just do right?
Like what's, what's the benefit?
nicole-derose_1_04-19-2024_ (35:32):
No, I have to mentally prepare
myself when I know it's, um, aleg day.
But it's something like, I, I,yeah.
I hate it, but I gotta do it.
I gotta do it.
katie-_1_04-19-2024_122633 (35:41):
I know I
nicole-derose_1_04-19-20 (35:42):
That's why I just did, um, right before
the program I'm on now, I didthe ultimate arms with Akeem and
I loved that cause he threw inlike a couple of like exercises,
but it was all upper body.
That's my jam, but I got to dolike,
katie-_1_04-19-2024_12263 (35:55):
yeah, that, that, um, uh, Akeem's
program is definitely on myradar, but now that Joe dropped
ultimate chest, I mean, that islike, sign me up, give me all
the pushup options.
nicole-derose_1_04-19-202 (36:10):
yeah, you kill it with the pushups.
Um, I get to work on that.
But I saw that they're doing aMay challenge.
So now I'm like, Oh, I kind oflike doing the challenges.
I can't decide.
katie-_1_04-19-2024_122633 (36:21):
I know and that's with all the
coaches and those are alwaysextra fun.
nicole-derose_1_04-19-2024_ (36:24):
Are fun.
So we'll see.
But I think, I think divide andconquer is what I'm gonna do.
katie-_1_04-19-2024_122633 (36:30):
I've been with tonal Two years and I
think i've only done onechallenge
nicole-derose_1_04-19-2024_ (36:38):
Oh, really?
Okay.
Because you, yeah, you've beensticking with like the same
programs, right?
Just you and,
katie-_1_04-19-2024_12263 (36:44):
Yeah, like with my training It's just
like it never like when I had tosit the sidelines of house of
volume challenge because I wasin power build I was It's like,
why do I have to sit this oneout?
Why can't I just quit thisprogram and go right into it?
And I'm just like, Joe's justlike, you know, like, Hey Katie,
(37:09):
when are you joining house ofvolume?
When are you getting into thisbeast?
I'm like, you know, exactly whatI'm doing.
nicole-derose_1_04-19-202 (37:15):
Yeah, I know.
That's kind of how I felt withthe, um, the current challenge
right now.
The everyday athlete, I likereally wanted to do it.
I wanted to do it, but I reallywanted to focus more on like
muscle building.
So that's why, yeah.
So I picked, um, the functionalmuscle, which is pretty, it's
pretty good.
It's only three days a week.
Um, I'm ready to bump it upthough and do the five day a
(37:36):
week.
katie-_1_04-19-2024_12263 (37:36):
There you go.
And then when you do, um, thehypertrophy and you, you like up
your calories a little bit more,then you can always, you know,
when you want to lean back outagain from you, you know, having
an, you know, over excessive ofcalories, then you can take like
a coach Ash get lean program.
fun.
nicole-derose_1_04-19-2024_1 (37:54):
So yes,
katie-_1_04-19-2024_122633 (37:56):
so what other questions do we have?
Um, I don't know.
What is it?
Let's see.
How long have you been in Texas?
You've been in Texas for
nicole-derose_1_04-19-2024 (38:08):
Four years.
katie-_1_04-19-2024_1226 (38:08):
years.
Okay.
Oh wow.
Look at the balloons.
I don't know what causes themevery once in a while, but the
balloons just come up.
nicole-derose_1_04-19-20 (38:14):
That's so funny.
That's funny.
But yeah, I've been here forfour years.
katie-_1_04-19-2024_122633 (38:21):
Four years.
That is
nicole-derose_1_04-19-2024 (38:24):
Been pretty good.
Yeah.
Yeah, it's not bad.
I like it here.
It gets really hot in thesummer, but um, I'll take it
over the cold where I'm from,Boston.
katie-_1_04-19-2024_12263 (38:33):
Yeah, so does um orange theory your um
place of business where you workat?
Do they have an instagram wherepeople could come follow you and
maybe they live in texas andwant to come take a class?
nicole-derose_1_04-19-202 (38:44):
Yeah, absolutely.
Yeah, so I'm at the OrangeTheory in the Woodlands.
So yeah,
katie-_1_04-19-2024_1226 (38:49):
during the woodlands.
That's where you can find herAnd then also you said you're
going to start ramping up yourinstagram and posting some like
nicole-derose_1_04-19-2024 (38:58):
Yes, that's been, yeah, that's been
something I've been wanting todo for a while, and I'm just
kind of like, uh, but, um,that's in the process right now.
I want to make it more fitness,because I'm really into fitness,
and I'm into nutrition, too, andespecially, like, a lot of,
like, plant based meal ideas,and just stuff like that, but
just, like, overall, so, yeah,that's in the
katie-_1_04-19-2024_1226 (39:19):
That's what I need is another vegan
sharing their recipes with me soI can like try it out because
I'm like, I am like the biggest,unfortunately, I'm like the
biggest carnivore.
nicole-derose_1_04-19-20 (39:31):
that's okay, that is okay.
Well,
katie-_1_04-19-2024_122633 (39:37):
like I get suggestions all the time.
I'm like, I'll try it.
I may not like it, but I'll tryit.
nicole-derose_1_04-19-2024_11 (39:48):
I have some good recipes you might
like, but I'll, yeah, I'm gonnahave to start posting that.
katie-_1_04-19-2024_122633 (39:52):
Yes, start posting to rest.
I absolutely love when peoplepost like recipes that they make
because something that, youknow, you never even thought
about trying that's like.
I'm sold on anything when theysay high protein, because I'm
just like, I'm like, can you,can you go to my shoulders?
Okay.
How much protein is in that?
(40:12):
Okay.
Yes.
nicole-derose_1_04-19-2024 (40:14):
Yep.
katie-_1_04-19-2024_122633 (40:15):
So I love that.
Um, and then let's see whatelse.
So you said you not so much inthe OTC, but I think you should
start posting more in the OTC
nicole-derose_1_04-19-2024_11 (40:28):
I will.
I definitely will.
I'm always on it.
I'm like reading everyone'sstories.
Like I'm like loving it, but I'mjust like on the, I'm kind of
quiet on that, but I am like allabout tonal.
Yeah.
katie-_1_04-19-2024_122633 (40:39):
I was, I was really quiet at first
with like the OTC cause I havelike my own Instagram.
So I kind of like, my husbandcalls that my safe space.
nicole-derose_1_04-19-202 (40:47):
Yeah.
katie-_1_04-19-2024_122633 (40:48):
He's like, you know, you post
whatever you want on there andthen that's like your page and
like people that follow you soyou can like, you know, do
whatever.
So that's kind of, I'm, I, Ifeel you on that.
I feel you on that, but you'realso so inspiring that I think
you should post more on there totell, like tell people about
like, you know, what you'regoing for and stuff like that.
(41:08):
Cause I think that's amazing.
nicole-derose_1_04-19-202 (41:10):
Thank you.
Yeah, I will definitely do that.
katie-_1_04-19-2024_122633 (41:13):
All right, so we've been talking for
40 minutes But we will wrap
nicole-derose_1_04-19-2024 (41:18):
went by fast.
katie-_1_04-19-2024_122633 (41:20):
I just want to thank you so much
nicole for joining me on thispodcast And on this youtube
channel, I so appreciate youtaking the time to talk with us
share your unbelievable story onhow you conquer every day from
being a mom wife To working inthe fitness industry and still
taking the time to focus onyourself because I know how
challenging that is at times totake a step back and be like You
(41:43):
I have to take this time formyself.
And I think that's absolutelyincredible.
Absolutely inspiring.
And I just want to thank you forsitting with me and I so much
appreciate it.
nicole-derose_1_04-19-202 (41:52):
Thank you so much.
I really appreciate you havingme on.
That was fun.
I had fun chatting with you.
katie-_1_04-19-2024_122633 (41:57):
All right.
I'll talk to you later.
nicole-derose_1_04-19-2024 (41:59):
Bye.
Bye.
You've been listening toStrength in Numbers.
Unbreakable mind, unstoppablestrength.
Your mind and your body can doanything and our passion is to
show you the unbreakablepotential.
Katie is a diehard tonal gym fanand she's all about training at
(42:20):
home.
She's proven that anything ispossible with dedication and
determination.
Thanks for listening to theshow.
Make sure to like, rate, andreview.
Find Katie on Instagram.
Instagram at katie underscore hunderscore dunford and on tonal
at strength underscore nunderscore numbers questions or
(42:41):
comments hit that email strengthunderscore n underscore numbers
82 at yahoo.
com see you next time
You're at a point where you wantto transform your life.
You want to sculpt that awesomebody that's in there.
You need the motivation, theknowledge, the expertise, all
from someone who knows whatthey're doing.
Welcome to strength in numbers,unbreakable mind, unstoppable
(00:22):
strength, inspiring listeners tolift heavy, push boundaries and
embrace the power within.
We all have an unbreakablepotential of our.
We just need to find it.
As a die hard tonal gym fan andadvocate for training at home,
Katie has witnessed firsthandthe incredible transformations
that can occur when we commit toour fitness goals.
(00:46):
She's packed on 25 pounds ofmuscle, all with dedication and
determination, plus nutrition.
It's so important.
One word, tacos.
Mmm.
Together we'll embrace themantra of being stronger, not
smaller.
This is strength in numbers,unbreakable mind, unstoppable
(01:10):
strength.
And now your host, KatieDunford.
katie-_1_04-19-2024_122633 (01:31):
Hey, and welcome to strength in
numbers, unbreakable mind,unstoppable strength, strong.
Hello.
We are here today to interviewone of the most amazing tonal
members that I have met in thetonal community.
We are going to talk about heramazing journey, how she started
on tonal, what she's doing now,and just learn more about her
(01:53):
because who doesn't love hearingstories about people because I
truly enjoy them.
So let me welcome Nicole.
Hello, Nicole.
nicole-derose_1_04-19-2024 (02:02):
Hey, what's going on?
Thank you so much for having meon.
I'm excited.
katie-_1_04-19-2024_122633 (02:05):
I, I was just like, I'm like, when
you said you want to do it, I'mlike, Oh yeah, hands down
because your story of how muchyou do, you know, besides, you
know, tonal is, I think there'sa lot of people in the tonal
community that just.
Like use fitness as theirprofession and as their job So I
(02:26):
think that's like your story isgoing to relate to a lot of
people So my first question foryou is what is your screen name
on tonal so people can find you?
nicole-derose_1_04-19-2024_1 (02:38):
It is Coley Cole.
It's a nickname.
katie-_1_04-19-2024_122633 (02:42):
and where did you get?
And where did you get thenickname from?
I
nicole-derose_1_04-19-2024_ (02:46):
Um, growing up, a lot of people
called me Coley.
And then they would add on ColeyCole.
It was just like a funny thing.
And I still have some peoplethat call me that though.
It just, yeah.
katie-_1_04-19-2024_12 (02:57):
actually love that.
It's so much better, like whenpeople usually go with Nick, you
know, with Nicole, it's usuallyNick.
So that is like, that's cool.
I love that, that it'sdifferent.
nicole-derose_1_04-19-20 (03:08):
nieces and nephews, they call me auntie
Coley.
Yeah.
So
katie-_1_04-19-2024_122633 (03:15):
And how long, how long have you been
on Total?
nicole-derose_1_04-19-2024_1 (03:19):
so in July it will be two years.
katie-_1_04-19-2024_122633 (03:23):
Two years.
Oh, I, there, we have a spottingof a four legged friend in the
background.
And what is, what is the puppy'sname?
nicole-derose_1_04-19-2024_ (03:34):
His name is Teddy.
katie-_1_04-19-2024_1226 (03:36):
That's just a
nicole-derose_1_04-19-2024 (03:37):
He's going to be 14 this year.
he's an old man.
katie-_1_04-19-2024_1226 (03:39):
senior citizen.
nicole-derose_1_04-19-202 (03:41):
Yeah, he's my baby.
katie-_1_04-19-2024_12263 (03:42):
Okay, we won't tell him that he's a
senior.
I'm not I promise You're not asenior citizen.
He's looking at me like do not
nicole-derose_1_04-19-202 (03:48):
Yeah.
That's so funny.
katie-_1_04-19-2024_122633 (03:52):
So you've had your tonal for two
years What was your first do youremember what your first program
was that you took
nicole-derose_1_04-19-2024 (03:59):
Yes, it was great glutes with
Allison.
katie-_1_04-19-2024_122633 (04:03):
you went like straight for it?
You're like, you know
nicole-derose_1_04-19-2024_11 (04:05):
I did.
katie-_1_04-19-2024_12263 (04:06):
gonna go great to you Know that is
like that's definitely likeWoody would probably be really
proud of that statement
nicole-derose_1_04-19-202 (04:15):
Yeah, I've done a bunch of programs,
but that was my first one.
And I was hooked once I got thetotal, like, it's amazing.
I love it.
katie-_1_04-19-2024_122633 (04:25):
Now, did you have, now I know you
use, um, like in your at homegym.
I know you have like more stuffin your at home gym.
Did you have all that prior?
I think you have Peloton bike,right?
nicole-derose_1_04-19-2024 (04:35):
Yes.
Um, all I had was the Pelotonand just like a few dumbbells,
like nothing crazy.
katie-_1_04-19-2024_122633 (04:40):
So you had all that before and then
you decided to get the Tonal.
So what
nicole-derose_1_04-19-202 (04:45):
Yeah, I, oh, sorry.
What was,
katie-_1_04-19-2024_122633 (04:48):
no, go
nicole-derose_1_04-19-2024 (04:48):
what was that?
Sorry.
katie-_1_04-19-2024_122633 (04:49):
up.
No, I apologize.
Go ahead.
nicole-derose_1_04-19-2024_1 (04:51):
Oh no, no, that's okay.
So yeah.
Um, basically I was strugglingto get to the gym.
Um, just like working so muchand then being tired after work
or when I would go to the gym, Ifeel like it was time away from
my family, my son, I was rushingor I'd go to the gym and it
would be packed and all themachines would be taken and I'm
(05:13):
just like, I would find everyexcuse not to go.
So I was like, Trying to workout at home, but wasn't super
motivated.
I would, I would do the Peloton,but I didn't have that much
equipment.
So I had been wanting, um, ahome gym and I was looking into
like cable machines and, um,trying to figure out what, and I
(05:33):
came across tonal.
I don't know how I saw it.
It might've been, um, Maybe onInstagram or YouTube and I
showed my husband and he wasjust like this looks stupid like
no I'm not wasting my money onthis.
He's like you could just do avideo on YouTube
katie-_1_04-19-2024_1226 (05:50):
right.
nicole-derose_1_04-19-2024_ (05:51):
and we ended up finding a Tonal set
up like a shop a store and wetested and he was like, wow,
this is actually pretty amazingBut he was still like at the
same time, kind of skeptical.
So anyways, we went for it andlike, we're both like obsessed.
We're like every day we're
katie-_1_04-19-2024_122 (06:10):
husband really enjoys it also.
Hi.
nicole-derose_1_04-19-202 (06:13):
yeah, we've done a lot of programs
together, actually a lot ofpartner workouts.
Yeah.
katie-_1_04-19-2024_122633 (06:19):
Um, so what, what,
nicole-derose_1_04-19-2024 (06:20):
Yes.
katie-_1_04-19-2024_122633 (06:21):
what is his like, does he do a lot of
custom workouts?
Does he take programs?
nicole-derose_1_04-19-2024_1 (06:27):
So he does a lot of programs.
I feel like I should grab mydog.
He's
katie-_1_04-19-2024_122633 (06:30):
Oh, he's fine.
I could barely hear him.
He's fine.
nicole-derose_1_04-19-2024_ (06:33):
Um, so he, he's done Go Big or Go
Home.
Um, Divide and Conquer.
And right now I think he's doingone of Tony Horton's like 20 and
20 programs.
katie-_1_04-19-2024_122633 (06:46):
He sounds like my husband.
My husband was the same.
Those are like the exactprograms that my husband took
too.
nicole-derose_1_04-19-20 (06:52):
That's funny.
Um, and then the programs we'vedone together We did four weeks
to fat loss one and two
katie-_1_04-19-2024_122633 (06:59):
Uh huh.
nicole-derose_1_04-19-2024_ (07:00):
and we did the four week fast track
together
katie-_1_04-19-2024_122633 (07:03):
That is so awesome that you guys got
to do that together.
nicole-derose_1_04-19-2024 (07:06):
Yeah So
katie-_1_04-19-2024_122633 (07:08):
kind of
nicole-derose_1_04-19-2024_1 (07:08):
we We've both seen like so much
progress like it's crazy likeI've been working out for years
and I feel like I was just likeEven though I'm in the fitness
industry, I was likeinconsistent or, you know, just
choosing the same weights everytime or rushing through my
workouts and like having this athome and being able to like do
(07:28):
it at home and like have morefamily time.
I mean, instead of like commuteto the gym and then working out,
it's like, I'm getting like aworkout in, in 45 minutes, that
would take me like over twohours.
katie-_1_04-19-2024_122 (07:41):
setting up, setting up everything.
nicole-derose_1_04-19-2024_ (07:44):
and I'm like actually like finally
seeing results, which is crazy.
And my son is like watching me,which is amazing because he's
now starting to show an interestin like working out and doing
things with me.
So like, it's amazing.
katie-_1_04-19-2024_122633 (07:57):
That is so amazing.
So I, I heard you mention likeyour, your job and fitness.
So how did that all come?
Were you always into fitness?
And like, talk about like yourjourney, how you got to that
place.
nicole-derose_1_04-19-202 (08:11):
yeah, so I had always like enjoyed
working out like I can evenremember like being younger and
or like in high school and mymom had like workout videos like
on VHS and I would be I would bein my living room and doing like
workout videos and I remembereven I was like about 18 and I
(08:36):
was working, like making like nomoney, but I use like all my
money to like hire a personaltrainer and I, um, I just was
like, always like, just lovedworking out.
Um, and.
I was in the hairdressingcosmetology industry for a
while, um, for actually 12years, uh, before I got pregnant
(08:59):
with my son, I really startedgetting more into fitness.
I had a coworker who was intobodybuilding and she like
inspired me.
Um, she helped me and I had agoal of doing a fitness
competition.
That's really where it started.
And, um, so basically anyways.
(09:20):
Got pregnant with my son, stayedsuper active my entire
pregnancy.
I mean, I remember like taking aspin class, like two days before
he was born.
Like I was super active.
Yeah.
katie-_1_04-19-2024_1226 (09:31):
That's
nicole-derose_1_04-19-2024_1 (09:32):
I, I was super, yeah, I was, um, in
the beginning I was even doingCrossFit and then I, I stopped
with that, but, yeah.
After I had my son, I had set agoal.
I was like, I'm gonna, I'm gonnado a fitness competition.
I'm gonna get in the best shapeof my life.
And, um, I hired a coach, uh,probably like six months after I
(09:55):
had him, worked with her withnutrition workouts.
Um, and I actually did a show.
A year after I had my son and,um, I fell in love with fitness
and I was kind of just didn'treally want to be, I had worked
in a hair salon for 12 years.
I did everything fromreceptionist to stylist
(10:15):
assistant to hairstylist tomanagement and I was just kind
of over it and I knew I wanted,
katie-_1_04-19-2024_122633 (10:21):
That is a lot of standing.
nicole-derose_1_04-19-202 (10:23):
yeah, and it was a lot of hours and I
just, I didn't love it anymore.
So, um, and I loved fitness.
So I was like, I want to makethis like a career.
Um, so I ended up getting intogroup fitness.
I originally wanted to dopersonal training, but I fell in
love with group fitness andthat's what I've been doing
since.
Um, so yeah, um, I went
katie-_1_04-19-2024_12263 (10:46):
know, um, where you're working at now?
nicole-derose_1_04-19-202 (10:51):
Yeah.
So, um, yes, I, so I'm fromBoston.
So I had coached at, um, orangetheory fitness.
Um, that's where I reallystarted.
And then now I'm in Texas, butI'm back with orange theory.
I also teach at a rowing studio.
So I'm an indoor rowing coachand then a group fitness
instructor, but I'm also acertified personal trainer.
katie-_1_04-19-2024_122633 (11:11):
That is awesome.
So you went through the wholelike NS, what is it?
The N A S M.
nicole-derose_1_04-19-2024 (11:16):
ASM.
Yep.
Yes, I did all that.
I even went to an in person.
Um, uh, uh, school.
So I went to it's calledAmerican Academy of personal
training.
So I did that as well as anonline course.
Um, so yeah, I've done a fewthings.
So,
katie-_1_04-19-2024_1226 (11:31):
That's amazing.
Now, does Orange Theory everoffer like, I know they do like
the whole group thing, but dothey offer personal training at
Orange Theories?
nicole-derose_1_04-19-2024 (11:39):
They don't at least not at the studio
i'm at but no so um, so yeah,
katie-_1_04-19-2024_122633 (11:43):
It's a competition, it's like you're
competing, like explain, I'venever been to Orange Theory, so
tell me about
nicole-derose_1_04-19-2024 (11:47):
yeah So it is a mix of cardio and
strength training So it will be30 minutes of running on a
treadmill or power walking.
You don't have to be a runnerUm, and then it's 30 minutes of
strength training.
So I am I am training people,correcting form, motivating
them, and walking around justmaking sure everyone's getting
(12:07):
through safely and, um, but it'sa group, it can be up to like 30
people in a class, so it's alot, it's a lot,
katie-_1_04-19-2024_122633 (12:13):
is a lot.
So is it just like one coachwith 30 people or is it like
different people at differentstages?
nicole-derose_1_04-19-202 (12:21):
Nope, it's just me for everyone, so
it's a lot, you gotta like, yougotta be on that.
katie-_1_04-19-2024_12263 (12:26):
Yeah, I,
nicole-derose_1_04-19-2024_11 (12:27):
I really enjoy it.
katie-_1_04-19-2024_122633 (12:28):
so it's like, um, cause I've seen
like some of the commercialswhere they have like the board
up at the top and like, you cankind of like see where it's
like, it kind of like thecompetitiveness.
I can see how it woulddefinitely kind of like motivate
people to, you know, pushharder.
Seeing, you know, yourself upthere.
And how long have you, how longhave you been at, um, the rowing
(12:50):
studio and this Orange Theoryplace?
nicole-derose_1_04-19-2024_ (12:53):
So, um, this, the orange, I've been
with Orange Theory for quite awhile, um, before I moved, but
currently the one I'm at, I'veonly been there since November.
I took a little break when Imoved to Texas, um, and then the
rowing studio I've been at for Ithink about two and a half years
now.
katie-_1_04-19-2024_122633 (13:08):
Oh, wow.
So do you like rowing?
nicole-derose_1_04-19-2024_11 (13:11):
I do.
You know what?
I, um, I actually, I really do.
I wasn't sure how it was goingto be like coaching it in the
class because I'm literallydoing the entire workout with
them.
I'm rowing minutes talking on amic.
I mean, it's a lot, but, um,
katie-_1_04-19-2024_1226 (13:27):
That's endurance.
That is endurance to talk andwork out just like the tonal
coaches when they're liketalking and working out at the
same time.
I'm like, how do you not soundgas?
nicole-derose_1_04-19-202 (13:39):
know.
Yeah, I remember when I went in,um, to do my interview and they
had me take a class and I'mlike, how am I going to do this?
But now I love it.
It's nothing to me.
So yeah, I could bro all day.
katie-_1_04-19-2024_1226 (13:52):
That's like, like singers that can like
sing and dance at the same time.
It's kind of like the samething, like what coaches have,
they can like work out andtotally like kill it and still
talk with like a norm.
nicole-derose_1_04-19-2024 (14:04):
Yes.
I know.
katie-_1_04-19-2024_122633 (14:07):
So how, so how is, cause I know
we've talked about this withjuggling like your own personal
goals going after what you wantto go after and you know, doing
your exercises at home.
How hard is it as a trainer?
Um, cause I've know I've talkedwith it about with a couple of
the tonal coaches cause they allhave different goals and stuff
(14:28):
that they're doing like coachCasey doing marathons and coach
Ash doing her triathlons andstuff like that.
So how do you, how do you, howdo you juggle it all?
nicole-derose_1_04-19-202 (14:41):
Well, I honestly have to say the tonal
I'm not even kidding, like haschanged my life because like I
said, um, I work quite a bit.
And so even as a fitnessinstructor, I was like,
neglecting myself like I, Iwould make every excuse like I
didn't want to get up early togo to the gym or I, you know, We
need to get home, like spendtime with my son.
(15:04):
Like, and so I was putting likemy workouts on the back burner,
or like I said, I would rushthrough it and like half ass
workouts.
Um, and, and then it was kind ofjust making me like lose
confidence too.
I'm like, I'm a fitnessinstructor and I'm teaching
people how to get fit.
And I felt like I was like noteven doing anything.
Um, besides like teaching therowing classes, I wasn't
(15:24):
consistent with my lifting.
I wasn't seeing results.
Uh, so.
Since getting the tonal like Ithink I'm about to hit like a 91
week streak or something.
Yeah, like I was I've been soconsistent Like like I no
excuses like literally noexcuses.
katie-_1_04-19-2024_12263 (15:41):
Well, I'm sure
nicole-derose_1_04-19-2024 (15:41):
roll out of bed Yeah
katie-_1_04-19-2024_12263 (15:43):
your, your work and stuff like that,
being able to build up yourmuscle mass and stuff like that.
nicole-derose_1_04-19-2024_1 (15:49):
It honestly to like, it's, I feel
like it's made me a better, likecoach.
Cause like, I'm like, I'mlearning more stuff from doing
the tonal from the coaches,like, or they'll say cues.
And I'm like, that's so good.
Like it's, it's honest.
Yeah.
Like it has helped me.
Like, I feel like it's made me abetter coach too.
And I just feel overall better.
(16:10):
Like I've built so muchstrength.
Um, like it's amazing.
So I, like, I make no excuseswith it.
Like, I just, Yeah, like I said,I'll roll out of bed in my PJs
and get my workout in, and it'slike, I'm done.
katie-_1_04-19-2024_122633 (16:22):
and plus you have your husband you
guys got a dynamic duo going onSo it's like there's you guys
are just like slaying it Sothere's something else about you
that I found very interestingwhen I started following you is
that you are a vegan
nicole-derose_1_04-19-2024_11 (16:38):
I am I am.
katie-_1_04-19-2024_12263 (16:41):
Like, I was just like, I always, cause
I believe it or not, I actuallymessaged one of my friends that
I've been friends with for avery long time and she is vegan
and like, I post a lot aboutlike when I eat and I messaged
her off, I'm like, I'm so sorry,I bite and offend you.
And she just dies laughing.
(17:04):
and I told her, I said, one ofmy tonal friends is a personal
trainer.
And I said, she is vegans andI'm having her on my podcast.
And I said, you are going tohave to listen to this.
So please spew all the tea tothis carnivore about being
vegan.
nicole-derose_1_04-19-202 (17:23):
Yeah, it's pretty crazy.
Because if you knew me, like,five years ago, I was not like,
I mean, I, I was eating groundturkey for every meal,
especially when I trained forthe competition.
I mean, I was eating seven eggsa day, egg whites, ground
chicken, ground turkey.
ground beef, everything.
(17:43):
Um, like, yeah, I never thought.
Um, but what happened was, itwas probably like about five
years ago.
Um, I wasn't feeling my best.
I just overall just like wasfeeling like crap.
Um, and I had low energy andjust wasn't feeling great.
(18:06):
And I was just like online and Icame across, um, Basically doing
like kind of like a raw dietjust to feel better.
Um, anyways, I did that and Iactually felt amazing.
And the person I was followingat the time was talking about
like plant based diet and this,that, that, and I'm like, I'm
(18:26):
just going to give it a try.
Um, and it kind of just stuck.
Like I felt really good and Ijust.
I just never stopped.
Um,
katie-_1_04-19-2024_122633 (18:36):
is your husband, is he also vegan?
nicole-derose_1_04-19-2024_ (18:39):
um, I never thought he would be, but
katie-_1_04-19-2024_1226 (18:43):
That's your face.
nicole-derose_1_04-19-2024 (18:44):
he's so, yeah, so I've been vegan for
about five years and he wasn't,I mean, I was still cooking like
him, like his meat, whatever.
Um, that didn't bother me.
Um, but yeah, uh, he startedseeing like how good I was
feeling and I felt like I wasrecovering quicker after
workouts and just overall justlike feeling better.
(19:07):
Um, So I started cooking for himand he's kind of stuck with it
too.
Yeah.
katie-_1_04-19-2024_122633 (19:12):
now my, now does he, I've tried it.
I have tried it because like Isaid, I have vegan friends.
I tried the tofu.
I'm sorry.
I just cannot.
nicole-derose_1_04-19-202 (19:27):
Okay.
You have to like learn how tolike cook it properly because
I've had terrible like, and thatwas the thing with my husband
too.
He was like, I'll eat it.
Like if you're like, gonna cookit, like it's otherwise it's
just, you, you have to like messwith it.
It's trial, trial and errorbecause yeah.
katie-_1_04-19-2024_122633 (19:46):
I have tried like there's like so
many things like, um, causecoach T actually dabbles in some
like vegetarian, um, option.
Like when she cooks, like I'malways following, like, I find
it fascinating how people, um,nutrition wise or how they, like
how everybody's bodiesdifferently and how they react
(20:08):
to different things differently.
And I was just like, she likehad this, I think it's called
Kuhnwah, Kuhn, Kuhnwah.
quinoa.
nicole-derose_1_04-19-2 (20:16):
quinoa?
Yeah.
katie-_1_04-19-2024_122633 (20:18):
So, you know, okay.
So she had me make that withlike some vegetable broth, bone
broth, not bone broth.
Cause that's chicken.
Um, but some kind of broth.
And she was like, I don't know.
Like I told her, I said, I feellike I'm eating like a bird, but
(20:42):
it's like, but I know there'slike so much like other stuff
out there.
Like there's so much vegetarianoptions.
Now, now, um, vegan, you don'thave any dairy, correct?
nicole-derose_1_04-19-2024_1 (20:56):
no dairy.
Yeah.
Um, and it's funny too, like alot of people will think like
when they hear vegan, they'relike, well, what do you eat?
Like, do you just eat lettuce?
Like, I mean, it's not enoughfood.
And there's this whole thinglike we get, uh, vegans are weak
and malnourished and blah, blah.
Um, and I'm like,
katie-_1_04-19-2024_12263 (21:13):
She's my friend is always posting
about that.
Like she's posting all of these,but these people that work out
with massive muscle mass and allof them preaching about being so
yes, I
nicole-derose_1_04-19-202 (21:23):
yeah, and it's any vegan that has
muscle, like, the first thingit's like, they're on steroids.
And, but there are so, so manyfood options.
Like, I actually eat a ton offood.
I have no problem hitting myprotein goal.
Um, and I'm building muscle.
So that's another thing that'slike, I'm trying to like, just
(21:45):
prove to people you can bestrong, you can build muscle as
a vegan.
And You don't have to take likeany crazy supplements.
Like,
katie-_1_04-19-2024_122633 (21:52):
I love what you just said is I
absolutely love that and I thinkLike everybody should hear that
is that what she said is likei'm gonna show you And that is
such a that is like for me I wasactually talking to coach joe
about this with like women andbuilding muscle mass and how You
know, it's so much bigger thanwhat I want Like yes, this it
(22:15):
feels good for me and I want todo it for myself and stuff like
that but It's it's never toolate.
You can do it.
There's always other options Nomatter how you want to go about
gaining muscle mass and what yousaid is I just think that is
absolutely phenomenal What yousaid because that's just like
for women.
They need to hear that I'm goingto, I'm going to show you,
(22:38):
that's it.
I'm going to show
nicole-derose_1_04-19-2024_ (22:39):
And it's never too late.
It's never too late.
I am, I'll be 37.
I'm in better shape than I waswhen I was 27.
Like it's crazy.
Like I never thought like it'swild.
So, um,
katie-_1_04-19-2024_122633 (22:50):
It is.
It's like the, it's the fountainof youth.
Muscle mass is like the fountainof
nicole-derose_1_04-19-2024 (22:54):
Yes, it is.
Totally.
katie-_1_04-19-2024_122633 (22:57):
All right.
So what is something that youwould have told your younger
self starting out in your wholefitness journey that you've
learned now that you wish youwould have learned when you were
you first started?
I
nicole-derose_1_04-19-2024_ (23:13):
Oh, geez.
Uh, let's see.
I mean, I don't know what Iwould say.
I mean, to be honest, I did.
I wish I knew how important itwas to feel yourself eat more
food and lift weights because myyounger self was all I cared
about was being as skinny aspossible.
(23:34):
And I, I, I didn't always treatmy body well.
So, um, I wish I knew what Iknew now, basically, how
important it
katie-_1_04-19-2024_122633 (23:43):
100 percent how important nutrition
is because it's just like ifyou're, you know, I try to
explain that to people all thetime.
It's just like, and I know we'vetalked about it.
It's like, you know, all thiscardio and all this, you know,
excessive cardio and you wantit, you want to build muscle
mass too.
But at the end of the day, youhave to fuel for that.
Like you have to, if you are noteating enough, you are going to
(24:05):
burn that muscle that you're,you're gaining.
And that was.
That's what I was doing foryears when, cause I was with
Peloton for like six years doinglike crazy amounts of cardio.
nicole-derose_1_04-19-2024 (24:18):
Even running a marathon, right?
katie-_1_04-19-2024_12 (24:20):
Marathon on the treadmill.
nicole-derose_1_04-19-20 (24:21):
great.
katie-_1_04-19-2024_122633 (24:22):
Who, who, who wakes up one day and
says, you know what, my friendis running the Boston, so I'm
just going to run a marathonwith her on my treadmill.
nicole-derose_1_04-19-20 (24:34):
That's pretty amazing, though.
I love it.
katie-_1_04-19-2024_122633 (24:37):
I would never do it again.
I would never do it again.
And it, it goes to like howimportant, like, Like you just
said, what learning, what youwish you learned and now what
you know now is just, you know,it's, it's life changing what
we're learning now because it'salways getting better, the
(24:57):
knowledge that we get.
And I mean, we're surrounded byI mean incredible minds at tonal
with like all the informationscientific backgrounds that
we're getting
nicole-derose_1_04-19-202 (25:10):
Yeah, the community is crazy.
Like I love it.
Um, I'm not always like, I'mpretty like quiet on the, um,
like tonal Facebook, but I'malways like reading and it's
like so motivating and I'm justlike, Oh my gosh, I'm learning
so much.
It's amazing.
Um, but yeah, all the years Ispent like on all these quick
fixes and then wondering why,like I lose so much weight and
(25:31):
they gain it and it was constantup and downs and I'm like,
finally at a point in my lifewhere like, I'm like, I found
balance and, um, yeah, I wish Iknew that back then.
katie-_1_04-19-2024_122633 (25:42):
So what
nicole-derose_1_04-19-2024_11 (25:42):
I was always going to extremes.
Mm
katie-_1_04-19-2024_122 (25:45):
totally and that's like the thing it's
just like you can you can go soquickly From like one extreme to
the other extreme and that's whyi'm like like you were talking
about like the tonal communityThat's something that i'm so
thankful for because that keepsme here
nicole-derose_1_04-19-2024 (26:01):
Yes.
katie-_1_04-19-2024_122633 (26:02):
That keeps me here because it's just
like in your brain, you stillhave that wire that can be
twitched on.
That would be like, you need todo more.
nicole-derose_1_04-19-2024_1 (26:10):
Mm hmm.
Yes, absolutely
katie-_1_04-19-2024_122633 (26:15):
So what are you going for now?
Like if you had to say like,what is your, let's say 2024
goal?
Like, where do you want to seeyourself at the end of this
year?
Whether that be with work goalsor, you know, with tonal or
physique or whatever your goalsare.
I
nicole-derose_1_04-19-202 (26:31):
yeah, so I definitely Have a goal.
I would like to do abodybuilding competition.
That's definitely a goal andYes, and like I mentioned
katie-_1_04-19-2024_122633 (26:43):
will get on a plane.
I will come to Texas and carrythe biggest board cheering you
on.
That would be
nicole-derose_1_04-19-2024 (26:54):
Yay.
That would be amazing.
I would love that.
Um, that's definitely a hugegoal of mine.
And, um, as I mentioned, I diddo a show coming up almost 10
years ago now.
Nine, eight, nine years ago.
Um, and.
The first time I did my show, Idid it for all the wrong
(27:14):
reasons.
I just wanted to get as skinnyas possible.
Um, and it happened.
I got as skinny as possible,barely had any muscle, and I
just looked like a twig onstage.
I didn't even care about, um,how well I did.
I just wanted to look skinny andI, I would eat less than what my
coach told me to, I would addextra cardio.
So looking back, um, It was, I'mglad I did it, but it was awful
(27:39):
at the same time.
Um, and then because of that, Ihad gained so much weight after
the show.
Um, cause when I started justgetting back to normal life, I
was binge eating.
It was a nightmare.
Um, so 10 years later, I'm in amuch better place.
This time I have the goal ofactually, building muscle,
feeling good, looking strong.
Um, so I'm pretty excited.
(28:01):
It's been something that's beenon my mind for a while and I
feel like I'm in a good place todo it now too.
I was just
katie-_1_04-19-2024_122633 (28:08):
that has to be like, so like, I, like
that whole, I think, what arethe, what do they call that?
Is that like bikini competition?
nicole-derose_1_04-19-202 (28:15):
yeah.
So the bikini competition.
katie-_1_04-19-2024_122633 (28:18):
Like I see, I'm just like, like, how
is that like messing with yourhormones to get that low of body
fat?
I mean, I freak out when I droptoo low in my body fat.
Because I have so much musclemass that it keeps eating the
fat and I freak out because I'mjust like I do not Want to mess
with my horn
nicole-derose_1_04-19-2024 (28:37):
Mhm.
Yeah.
I mean, and that's, that's whathappened to me.
That's, that's how the wholevegan thing started.
Um, because I was so, I just gotso low in body fat, um, and it
felt like absolute crap.
Like it was, it was pretty bad.
It was a, it was a bad time inmy life, but it ended up being
(28:57):
good.
Um, looking back though, I wouldhave done so many things
differently, but it all workedout, I guess.
katie-_1_04-19-2024_122633 (29:03):
well that that that whole it's just a
whole I think it's just thatwhole kind of like bikini vibe
kind of thing versus like, youknow aesthetic or like, you know
muscle building or Performancebecause I know they do some
performance ones too.
Don't they?
competitions
nicole-derose_1_04-19-2024 (29:20):
Yes.
katie-_1_04-19-2024_122633 (29:21):
Um, so it's, you know, like,
especially for women, I just, Ijust like, I, I feel that kind
of like, uh, physique stuffneeds to change for women to, to
make it healthier and not expectwomen to be like, you know,
(29:41):
Messing with their hormones towin a medal for something that
they, they working hard for togain that muscle mass.
No doubt to get that lean and dothat, whatever.
I mean, even if you're like 15percent body fat, like come on,
nicole-derose_1_04-19-2024_11 (29:57):
I know.
No, I, I agree.
Um, uh, so yeah, there'sdefinitely a lot of like
extremes with it, but there'salso like, there's some great
coaches I've been chatting with.
So I definitely want to do it inthe healthiest way possible.
And I'm just trying to right nowbuild as much muscle as possible
(30:18):
with the tonal.
Um, so that it just makes itthat much easier.
I won't have to like, go asextreme or diet as long.
Um, so I want to be at a goodstarting point.
katie-_1_04-19-2024_1226 (30:30):
That's amazing.
That's like, that's exciting.
Now, how long, how long have youguys been married?
nicole-derose_1_04-19-2024_ (30:37):
Uh, 10 years.
katie-_1_04-19-2024_122633 (30:38):
10 years?
Okay.
So he was with you when you didthe first competition.
nicole-derose_1_04-19-202 (30:43):
Yeah, because actually we've known
each other for, oh gosh, uh, 16years now, about.
So yeah.
But yes, he was at mycompetition.
Yep.
katie-_1_04-19-2024_122633 (30:54):
Oh, so he's like seen like the, your
whole like transformation to howyou've gotten here.
He must be so proud of you.
nicole-derose_1_04-19-202 (31:02):
Yeah, I think he is.
katie-_1_04-19-2024_122633 (31:03):
He's gotta be.
I mean, that's like, that'slike, so like anybody to like,
now I forgot to ask you, whatdid you do before you got into
fitness?
nicole-derose_1_04-19-2024_ (31:14):
Um, so I was a hair,
katie-_1_04-19-2024_122633 (31:15):
You were doing cause that's right.
Cosmetology.
So, I mean, that's like.
Like you honestly went from likewanting to make people beautiful
on the outside With like hairand stuff like that now you're
like making people feel betteron the inside and the outside So
that is like such an amazingthing.
nicole-derose_1_04-19-2024_11 (31:37):
I love it.
I love it.
I'm definitely happy with what Ido.
Um, it's exciting every day, soI love it.
katie-_1_04-19-2024_122633 (31:42):
So do you have like return you have
returning clients right at yourstudios?
nicole-derose_1_04-19-202 (31:47):
Yeah, so for the most part, um, yeah,
I see the same people, like,almost every day.
katie-_1_04-19-2024_1226 (31:53):
That's like I tell joe this all the
time like it like I know howLike I feel when like I do
something good but like as youas a coach, like how does it
make you feel when somebody likedoes something in your class
that they thought they couldn'tdo and they come up to you and
tell you your story like Howdoes that
nicole-derose_1_04-19-2024 (32:12):
it's the best.
I love it.
Like, I love it.
Like, it's so, it's such a goodfeeling.
And it's like, so exciting tosee, like, people progress and
like, yeah, it's like, they'reso excited to tell me like, Oh,
like, I can do this now.
I couldn't, I couldn't lift thatheavy last time or like helping
people like even with somethinglike pushups.
Like, it's like a huge deal.
(32:32):
Like, it's amazing.
katie-_1_04-19-2024_122633 (32:34):
I like I couldn't imagine like the
the amount of like filling yourcup like when you go into work
and then you like have thesepeople coming up to you and just
being like I That whole energyvibe.
nicole-derose_1_04-19-2024 (32:47):
Yes, exactly.
Yeah.
No, it's, it's amazing.
I love it.
katie-_1_04-19-2024_122633 (32:51):
So what classes what program are
you in now on tonal
nicole-derose_1_04-19-2024_1 (32:55):
So I am doing, um, functional
muscle with Akeem.
I'm almost done with it.
I only have four more workoutsto go and then I'm deciding what
I want to do next, but I'mpretty sure I'm going to do
divide and conquer.
Almost positive.
katie-_1_04-19-2024_1226 (33:10):
divide and conquer?
Okay, so you're gonna go
nicole-derose_1_04-19-2024_ (33:12):
The level up one.
katie-_1_04-19-2024_12263 (33:13):
Okay.
Okay.
Okay.
Okay.
Okay Your legs are going tothank you Just
nicole-derose_1_04-19- (33:20):
excited.
Yeah.
katie-_1_04-19-202 (33:24):
Hypertrophy.
Oh, this is gonna be fun YeahJoe just like adds a second leg
day in that program just to liketrickle in that extra spice and
you're just like Oh my word.
Why?
nicole-derose_1_04-19-202 (33:38):
Yeah.
Um, Yeah, it's going to beinteresting.
katie-_1_04-19-2024_1226 (33:42):
That's good.
I took, I took divide andconquer level up twice.
I took it back to back.
So I took it for four weeks,deload, and then took it for
another four weeks.
nicole-derose_1_04-19-2024 (33:53):
Yes.
Did you, and you liked it?
katie-_1_04-19-2024_122633 (33:55):
I, I am not a leg, well, I, you know,
everybody knows I am not a legday girl.
I am not a glute girl.
I am not.
I don't care about my lowerbody.
Just keep me walking, standing,lifting stuff as I get old.
nicole-derose_1_04-19-202 (34:09):
Yeah.
katie-_1_04-19-2024_122633 (34:10):
Um, so lower body, I have to really
like force myself to, to, todial in.
So speaking of that, what issomething you don't like that
you have to put on that extramental toughness on yourself?
nicole-derose_1_04-19-2024 (34:27):
Like as far as workouts and the
tonal.
katie-_1_04-19-2024_12263 (34:29):
Yeah, just work out or move or, you
know, a
nicole-derose_1_04-19-2024_ (34:32):
No, it's, it's legs leg
katie-_1_04-19-2024_122633 (34:35):
you too.
Okay.
nicole-derose_1_04-19-2024 (34:36):
hate it with a passion, but, but, I
want the results from it.
Like I want to build betterglutes.
So I force myself, but Oh, no,no, no.
Like when I see, Oh, let's seeany squat.
Oh, I just read it.
Reverse lunges, Bulgarians.
I'm like, Oh no.
Squats front squats.
(34:56):
Oh, those are probably my leastfavorite.
Um, I, love doing deadlifts.
katie-_1_04-19-2024_122633 (35:02):
you like
nicole-derose_1_04-19-2024_11 (35:02):
I like deadlifts.
I like the, um, hip thrust, theglute bridge, hip thrusts.
Um, but, oh, when it comes tolike, I think reverse lunges
might be my least favorite.
katie-_1_04-19-2024_12263 (35:13):
Those are apps.
Those are just the, Oh, like Ifeel tonal wants to give me a
hug.
Every single time during thatdoing that, I'm just, yeah, can
we not, can we just do right?
Like what's, what's the benefit?
nicole-derose_1_04-19-2024_ (35:32):
No, I have to mentally prepare
myself when I know it's, um, aleg day.
But it's something like, I, I,yeah.
I hate it, but I gotta do it.
I gotta do it.
katie-_1_04-19-2024_122633 (35:41):
I know I
nicole-derose_1_04-19-20 (35:42):
That's why I just did, um, right before
the program I'm on now, I didthe ultimate arms with Akeem and
I loved that cause he threw inlike a couple of like exercises,
but it was all upper body.
That's my jam, but I got to dolike,
katie-_1_04-19-2024_12263 (35:55):
yeah, that, that, um, uh, Akeem's
program is definitely on myradar, but now that Joe dropped
ultimate chest, I mean, that islike, sign me up, give me all
the pushup options.
nicole-derose_1_04-19-202 (36:10):
yeah, you kill it with the pushups.
Um, I get to work on that.
But I saw that they're doing aMay challenge.
So now I'm like, Oh, I kind oflike doing the challenges.
I can't decide.
katie-_1_04-19-2024_122633 (36:21):
I know and that's with all the
coaches and those are alwaysextra fun.
nicole-derose_1_04-19-2024_ (36:24):
Are fun.
So we'll see.
But I think, I think divide andconquer is what I'm gonna do.
katie-_1_04-19-2024_122633 (36:30):
I've been with tonal Two years and I
think i've only done onechallenge
nicole-derose_1_04-19-2024_ (36:38):
Oh, really?
Okay.
Because you, yeah, you've beensticking with like the same
programs, right?
Just you and,
katie-_1_04-19-2024_12263 (36:44):
Yeah, like with my training It's just
like it never like when I had tosit the sidelines of house of
volume challenge because I wasin power build I was It's like,
why do I have to sit this oneout?
Why can't I just quit thisprogram and go right into it?
And I'm just like, Joe's justlike, you know, like, Hey Katie,
(37:09):
when are you joining house ofvolume?
When are you getting into thisbeast?
I'm like, you know, exactly whatI'm doing.
nicole-derose_1_04-19-202 (37:15):
Yeah, I know.
That's kind of how I felt withthe, um, the current challenge
right now.
The everyday athlete, I likereally wanted to do it.
I wanted to do it, but I reallywanted to focus more on like
muscle building.
So that's why, yeah.
So I picked, um, the functionalmuscle, which is pretty, it's
pretty good.
It's only three days a week.
Um, I'm ready to bump it upthough and do the five day a
(37:36):
week.
katie-_1_04-19-2024_12263 (37:36):
There you go.
And then when you do, um, thehypertrophy and you, you like up
your calories a little bit more,then you can always, you know,
when you want to lean back outagain from you, you know, having
an, you know, over excessive ofcalories, then you can take like
a coach Ash get lean program.
fun.
nicole-derose_1_04-19-2024_1 (37:54):
So yes,
katie-_1_04-19-2024_122633 (37:56):
so what other questions do we have?
Um, I don't know.
What is it?
Let's see.
How long have you been in Texas?
You've been in Texas for
nicole-derose_1_04-19-2024 (38:08):
Four years.
katie-_1_04-19-2024_1226 (38:08):
years.
Okay.
Oh wow.
Look at the balloons.
I don't know what causes themevery once in a while, but the
balloons just come up.
nicole-derose_1_04-19-20 (38:14):
That's so funny.
That's funny.
But yeah, I've been here forfour years.
katie-_1_04-19-2024_122633 (38:21):
Four years.
That is
nicole-derose_1_04-19-2024 (38:24):
Been pretty good.
Yeah.
Yeah, it's not bad.
I like it here.
It gets really hot in thesummer, but um, I'll take it
over the cold where I'm from,Boston.
katie-_1_04-19-2024_12263 (38:33):
Yeah, so does um orange theory your um
place of business where you workat?
Do they have an instagram wherepeople could come follow you and
maybe they live in texas andwant to come take a class?
nicole-derose_1_04-19-202 (38:44):
Yeah, absolutely.
Yeah, so I'm at the OrangeTheory in the Woodlands.
So yeah,
katie-_1_04-19-2024_1226 (38:49):
during the woodlands.
That's where you can find herAnd then also you said you're
going to start ramping up yourinstagram and posting some like
nicole-derose_1_04-19-2024 (38:58):
Yes, that's been, yeah, that's been
something I've been wanting todo for a while, and I'm just
kind of like, uh, but, um,that's in the process right now.
I want to make it more fitness,because I'm really into fitness,
and I'm into nutrition, too, andespecially, like, a lot of,
like, plant based meal ideas,and just stuff like that, but
just, like, overall, so, yeah,that's in the
katie-_1_04-19-2024_1226 (39:19):
That's what I need is another vegan
sharing their recipes with me soI can like try it out because
I'm like, I am like the biggest,unfortunately, I'm like the
biggest carnivore.
nicole-derose_1_04-19-20 (39:31):
that's okay, that is okay.
Well,
katie-_1_04-19-2024_122633 (39:37):
like I get suggestions all the time.
I'm like, I'll try it.
I may not like it, but I'll tryit.
nicole-derose_1_04-19-2024_11 (39:48):
I have some good recipes you might
like, but I'll, yeah, I'm gonnahave to start posting that.
katie-_1_04-19-2024_122633 (39:52):
Yes, start posting to rest.
I absolutely love when peoplepost like recipes that they make
because something that, youknow, you never even thought
about trying that's like.
I'm sold on anything when theysay high protein, because I'm
just like, I'm like, can you,can you go to my shoulders?
Okay.
How much protein is in that?
(40:12):
Okay.
Yes.
nicole-derose_1_04-19-2024 (40:14):
Yep.
katie-_1_04-19-2024_122633 (40:15):
So I love that.
Um, and then let's see whatelse.
So you said you not so much inthe OTC, but I think you should
start posting more in the OTC
nicole-derose_1_04-19-2024_11 (40:28):
I will.
I definitely will.
I'm always on it.
I'm like reading everyone'sstories.
Like I'm like loving it, but I'mjust like on the, I'm kind of
quiet on that, but I am like allabout tonal.
Yeah.
katie-_1_04-19-2024_122633 (40:39):
I was, I was really quiet at first
with like the OTC cause I havelike my own Instagram.
So I kind of like, my husbandcalls that my safe space.
nicole-derose_1_04-19-202 (40:47):
Yeah.
katie-_1_04-19-2024_122633 (40:48):
He's like, you know, you post
whatever you want on there andthen that's like your page and
like people that follow you soyou can like, you know, do
whatever.
So that's kind of, I'm, I, Ifeel you on that.
I feel you on that, but you'realso so inspiring that I think
you should post more on there totell, like tell people about
like, you know, what you'regoing for and stuff like that.
(41:08):
Cause I think that's amazing.
nicole-derose_1_04-19-202 (41:10):
Thank you.
Yeah, I will definitely do that.
katie-_1_04-19-2024_122633 (41:13):
All right, so we've been talking for
40 minutes But we will wrap
nicole-derose_1_04-19-2024 (41:18):
went by fast.
katie-_1_04-19-2024_122633 (41:20):
I just want to thank you so much
nicole for joining me on thispodcast And on this youtube
channel, I so appreciate youtaking the time to talk with us
share your unbelievable story onhow you conquer every day from
being a mom wife To working inthe fitness industry and still
taking the time to focus onyourself because I know how
challenging that is at times totake a step back and be like You
(41:43):
I have to take this time formyself.
And I think that's absolutelyincredible.
Absolutely inspiring.
And I just want to thank you forsitting with me and I so much
appreciate it.
nicole-derose_1_04-19-202 (41:52):
Thank you so much.
I really appreciate you havingme on.
That was fun.
I had fun chatting with you.
katie-_1_04-19-2024_122633 (41:57):
All right.
I'll talk to you later.
nicole-derose_1_04-19-2024 (41:59):
Bye.
Bye.
You've been listening toStrength in Numbers.
Unbreakable mind, unstoppablestrength.
Your mind and your body can doanything and our passion is to
show you the unbreakablepotential.
Katie is a diehard tonal gym fanand she's all about training at
(42:20):
home.
She's proven that anything ispossible with dedication and
determination.
Thanks for listening to theshow.
Make sure to like, rate, andreview.
Find Katie on Instagram.
Instagram at katie underscore hunderscore dunford and on tonal
at strength underscore nunderscore numbers questions or
(42:41):
comments hit that email strengthunderscore n underscore numbers
82 at yahoo.
com see you next time
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