April 5, 2024 • 45 mins
Todays podcast is just a good old chat about whats been going on in Katie world . Some Tonal updates and features I recently tried . So join me in some real talk and remember I am not a medical professional and not giving medical advice , just relaying my story and research Ive found . As women we dont need to go through without having options and lets be open to broader conversation and bouncing ideas to help us all get through this , change of life .
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(00:01):
You're at a point where you wantto transform your life.
You want to sculpt that awesomebody that's in there.
From never lifting a weight inher life, she started from the
beginning at the age of 40.
She knows what it's like tostart something new.
Welcome to Strength in Numbers.
(00:22):
Unbreakable Mind.
Unstoppable Strength.
Inspiring listeners to liftheavy, push boundaries, and
embrace the power within.
We all have an unbreakablepotential of our minds and
bodies.
We just need to find it.
As a die hard tonal gym fan andadvocate for training at home,
Katie has witnessed first handthe incredible transformations
(00:44):
that can occur when we commit toour fitness goals.
She knows what it's like to getjacked.
All with dedication anddetermination.
Plus nutrition.
It's so important.
One word, tacos.
Mmm.
Together we'll embrace themantra of being stronger, not
(01:06):
smaller.
This is strength in numbers,unbreakable mind, unstoppable
strength.
And now your host, KatieDunford.
Hello and welcome to episodefive with me, Katie, strength in
numbers.
We're going to talk about acouple of things today.
I've had a couple of stuff thatI've been thinking about lately
(01:28):
and it's going to be like a, Iwould say since we're going to
talk about food, we're going tomake a burrito today, a burrito
of thoughts, a burrito of Thingsthat I've been thinking about
and that I wanted to share Sowe're going to be like all over
the place today, maybe I thinkbut we're going to see where
this goes but i'm excited toshare my thoughts with you guys
(01:49):
today you know first we'll talkabout some tonal stuff going on.
It's pretty quiet in tonalrecently They coaches have been
posting some pics of somemarketing.
It looks like coming up for thelast like month or so coach Ash
like I said, last podcast shestarted her monthly challenge
(02:10):
for the month of April, whichis, the energy on the Facebook
community page is amazing.
I just love coach Ash.
I love all the coaches.
But I feel like every singletime I join in on a Tonal chat
with the coaches.
(02:30):
I just walk away being so like10 times more inspired by them.
I learn so much from them andI'm just like, I'm like, let's
go.
I just get so amped up listeningto them talk and amazing tonal
members asking such in depthquestions about programming,
(02:53):
about movement, about theirgoals and it's so inspiring just
being surrounded and hearing allthese amazing stories of people
doing these amazing things.
There's this one lady like gonnabe doing this crazy amazing hike
and I'm just like this isamazing.
(03:14):
So I love learning about peopleand listening to people's
stories.
why I started this podcast.
Which it's going to start havingmembers, but we're going to get
into that later at the end ofthe podcast.
And I'll explain going forward,what's going to be happening
with all of that.
But like I said, coach Ashprogram started.
(03:35):
She's had two, she's she has aFacebook live tonight.
So I'm sure I'll be learningsome more about week one, how
everybody's feeling.
I haven't heard that she'sturned the room red yet with the
hit section.
So it hasn't happened yet.
I don't know if it's going tohappen.
We've all learned just to belike excited for surprises.
(03:56):
We don't look ahead.
We've learned that looking aheaddoes you no good.
Yeah.
We, I have learned that withcoach Joe programs.
I don't look ahead when he dropsa new program.
I don't look ahead because it'sgoing to happen.
I'm going to block myself out.
I'm going to be like, oh yeah,you're not going to be able to
do that.
Yeah.
You're going to crash and burn.
Yeah.
That's going to, that's notgoing to be good.
(04:17):
And those doubts start going andyou start thinking, oh my gosh,
this is going to be hard.
This is going to be, I can't dothis.
So don't even, mental note.
Here's a mental note for you.
Don't look ahead at programs.
Don't look ahead at yourclasses.
Don't look ahead at the movesthat are in there.
Just be like, I got this.
So note to self, don't lookahead.
(04:39):
But coach Ash also talked aboutshe talked about in the Facebook
group about data and howsometimes all the data on tonal.
can make you feel like you'renot doing enough.
Because there was some, chatterabout people's volumes, like
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somebody's doing this volume,somebody's doing this volume.
They've done that.
They've, and comparison is thethief of joy.
Do not compare yourself.
Everybody's on a, Certainjourney and whatever that
journey is and what point theyare in their strength training
That is that because you don'tknow like you don't know what
they're doing.
I mean they could be addingextra reps They could be
(05:24):
modifying switching outdifferent moves and they're able
to lift heavier than what theprescribed moves are for.
Say they had an injury and theycouldn't do a certain move, so
they switched it out for anothermove, but they can lift heavier
in that move, so they're goingto have more volume.
So you like the data and themetrics is good.
And one thing I've learnedtraining with Joe.
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And what I've picked up fromhim, especially with going
through multiple, all of hisprograms is that chasing
volumes, chasing PRs, power PRs,every single time you work out,
shouldn't shouldn't be the goal.
You can't keep chasing thosenumbers every single time you
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work out.
Because you're, I think, Ialways forget, I always say it
wrong, diminution of returns.
I think it is that can't push ata hundred all the time.
Because you're going to plateau,you're going to hit a wall.
And I think sometimes when welook at all the data, or we look
at what volumes other people aredoing, you want to reach that
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volume.
It might not be that part ofyour training right now.
And I'm going to talk about whatI'm going into in my training
and kind of like how I'm goingto be tackling stuff with things
that have been going on with meand like where my mindset is.
Just to maybe be more relatableas somebody that might be
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feeling like that, that, that,oh this person's pushing this
volume and that.
Yeah.
And just know the coaches arelike that too, like Coach ash
she was just like, you know whati'm never gonna lift as much as
joe and neither am I You know, alot of people aren't joe is
crazy.
Joe is cuckoo for coco puffs.
No, but he is strong as shit Soit's like akeem and tim And you
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know all the coaches are sostrong in their own way And I
think that's where you need tostay in your stand in your own
lane And that's one thing that Ihave learned through my strength
journey is I don't want to standbehind somebody like I will
stand beside them, like I will,I want to build a lane for
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myself and then drive in thatlane, but I will drive next to
that person and learn and, andjust soak up all the knowledge
from them.
So I don't think you ever wantto just Stand behind somebody
like you want to build your ownlane.
You want to stay on your own twofeet.
You want to, do what your volumeis.
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You want to do your goal the waythat you're doing.
You want to train the way thatyou're training and what's good
for your body.
Cause you can't compare, likeyou can't compare, you know,
we'll just say me to Joe or, theAkeem and T and, or, just
comparing people's likestrengths and volumes that they
produce is totally differentbecause everybody has like a
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different goal.
If you were to put Joe on a bikeand go do crazy long distance,
like Ash goes, I don't know howthat would go.
Joe doesn't like cardio.
So I don't know.
He does.
He has been running a lot.
He ha he has been enjoying therunning.
I think his fiance, Tina isgetting him into the whole more
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cardio, but it's the same thing.
Like you can't compare like Ashcycling or coach Casey's
marathon running.
And then, go to Joe and Akeemand, or Tim or, myself and be
like, yeah, you can't, there'sjust, So us as members, as tonal
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members, we just need to take astep back and stay where we are,
like, enjoy the process from weare, like, wherever our goals
are to get to is that a lot ofvolume?
Is that goal?
It might not be.
You know what your goal mightbe?
You know what?
Time under tension.
(09:26):
I want to focus more time onattention.
Just build your own lane and beproud of everything that you do.
Because you know what, you arenot a let, let alone, you are
training your mind, but you're,you are training your mind and
your body because no matterwhat, everybody is somewhere in
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their journey and be proud ofthat.
You're showing up in thatjourney, in your story.
Because you don't want to besomebody else's story.
I don't want to be somebodyelse's story.
Like I want to be my own so Allright.
That was a soapbox.
I got on one on that.
So getting back to some tonalstuff they actually Changed some
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moves around on the tonallibrary Which I saw which y'all
are gonna get a kick out of thisif you listen to my previous
podcast, then, about this move,the kneeling cable crunch, that
one where I pulled my hair out.
Yeah.
So I guess they replaced thatone and the kneeling oblique
(10:37):
cable crunch to a sitting, it'sa seated option.
I haven't looked at it.
They just posted about it on theOTC that those moves were
switched out.
I'm pretty excited about it tosee what the new option is
because we love options and howthey change, that they switched
it out because I startedswitching out that cable crunch
(10:59):
move because I kept getting myhair stuck in the rope because I
kept it really tight on my neckand I just.
It just kept getting wrapped upin my hair.
So I just switched it out.
Plus I was petrified that I wasgoing to have a round two go
with the the rope and I wasgoing to lose.
(11:19):
So I didn't want to lose all myhair with having to cut it out
if it got stuck.
So I'm excited to see how theydid that.
So I didn't know that they wouldswitch out moves like that and
do, um, change out stuff.
So that.
I also tried the smart view ontonal during a mobility class.
(11:41):
I didn't want to try during astrength class because I wasn't
sure how it was going to workwith capturing your body and
making sure that the phone wasin the right spot to be able to
record properly.
So I wanted to see how itworked.
I liked it, but I've alwaysrecorded myself working out and
(12:03):
then I go back and I look atwhat I did and I can, I've
gotten, I'm probably 60% able tocritique myself and be like,
okay, you can do this better.
You need to do this better.
But there's tons of times whereI've taken videos and I've sent
them to coach Casey Joe withasking for form help.
(12:29):
So there's just some times whereyou're just like, you're getting
that cue on the screen ofsaying, you know what, you need
to go lower or blah, blah, blah.
Whatever the cue is that, thattunnel is sensing that your form
isn't right.
You know that sometimes it'sjust better to have a human eye
look at it and sometimes with meI really trust, I love
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technology.
I really do and I think thatthere are many tools in the
toolbox that can be used to helppeople be successful.
Especially with lifting, becauselifting can be such an
intimidating, scary thing to do.
At least I was before, I startedon tonal with lifting because
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there was no form help.
There was no make sure your latsare engaged make sure your
shoulders are up and back.
Make sure that you're pushingyour hips back, like closing the
door and there wasn't really away for you to reach out and get
assistance with form.
So it was can I lift heavy orcan't I?
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And that was always somethingwith me that I was always afraid
about cause I was petrified ofhurting myself.
But with tonal.
There's so many options that arethere for you to check on form.
Whether that be using the tonalsmart view with your phone and
recording yourself and thengetting those cues that way
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tonal does instant form help Igot a funny one the other day,
tonal, I think tonal was gettingmad at me because I wasn't
turning off the weight beforeputting in the Handles down and
tonal was like please releasethe handles slower back to the
tonal or something like that.
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I'm like, the tonal is gettingangry with me, but I was getting
angry at tonal.
So it was leg day.
It's never a good, it's day'salways brutal.
But so it gives, and then plusthe coaches, the coaches are
always in the OTC.
And I always stress this withpeople a lot when they start
with tonal that the coaches loveHelping like they love talking
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about Strength stuff.
They love talking about formstuff.
They love talking aboutmobility.
They love talking aboutprogramming This is what they do
so Don't ever feel like youcan't ask them or send them a
message, especially, I thinkpretty much all the coaches are
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very active on Instagram.
So sending all the coachesvideos or form questions or
stuff like that.
Like I said, I, in the two yearsthat I've.
Worked out with tonal there hasnever been a like one time Where
I've had a question and Ihaven't gotten an answer whether
that be in the OTC or you knowSending one of the coaches a
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message being like hey, I gotthis notification on tonal It's
saying I'm doing this but when Ilook at the video my form looks
good Can you look at it andthey're like, yeah, sure.
Let's go.
So and Reach out.
Don't be afraid to ask for helpwhen you have questions about
stuff, because that's how we getbetter is learning from, from
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the coaches, because nothing'sworse than picking up bad
habits.
At least for me, that's one ofthe things that was one of my
downfalls is that I pick up badhabits and then it's very hard
to get my brain to not do that.
So picking up those bad habitsare sometimes so hard to break.
(16:15):
So when you have a question oryou feel like your form is off
or you have a question aboutsomething, get it addressed
right away.
So then you don't have to worryabout it.
Then you're like, okay, like Itake notes.
I have a notebook full of thingsthat when I've asked any of the
coaches questions, I make mentalnotes so I can go back to them.
(16:36):
Okay.
Or a lot of them do onInstagram, they do their reels
and stuff like that withinformative stuff.
Tim always does.
Casey, Joe, Ash, Akeem, they alldo stuff like that.
Excuse me.
I need a drink.
Woo.
I don't know about you all, butallergy season is brutal.
(16:58):
I'm on the Flonase.
I'm on the Zyrtec.
I had to give up Benadrylbecause I couldn't focus.
I had a workout last week that Iwas on Benadryl.
It did not go over well.
I was so angry at myself becauseI was just like, okay, do we
suffer with allergies or do weget through a workout?
(17:22):
And I picked, I didn't want tosuffer through allergies, bad
choice.
All right.
So that's pretty much all thathas been going on with tonal and
the coaches.
Like I said, it's been prettyquiet.
The live schedule is stillMonday, Wednesday, Fridays.
I did look and Coach Joe has alive coming up.
(17:42):
I believe it's like next Monday.
I could be wrong, but I am, Iwill be there for that.
Joe's first live back, it seemslike a month.
This is like too long.
Because you know what happenswhen he hasn't had a live in a
long time.
I highly suggest if you can makeJoe's classes back from when he
(18:03):
gets back from vacation, likehis first live, let me tell you,
it's freaking hilarious becausehe really does kick his own ass
and the humor is usually at an11.
Because usually the programmingthat they give Joe on his first
day back or not like first dayback, but like First live is
(18:25):
usually off the wall crazy andhe's what did I do?
Like why?
So he gets our feeling so checkout the tonal live schedule and
hopefully i'll see some of youguys there.
I believe it's an eight o'clockclass.
But i'll confirm On myinstagram, so make sure you give
me also make sure you give me afollow on my instagram if you're
(18:47):
not following me all right, solet's get into today's chatter I
have been struggling a lotlately and I have been posting
about it on my instagram a lotI've had the low iron I've felt
very dizzy, like walking upstairs was incredibly difficult.
(19:11):
I had monthly issues that seemedto had gone on for two and a
half weeks.
I felt extremely weak.
And my diet, my vitamins,everything was on point.
So I couldn't understand.
why I was feeling so bad.
I wasn't getting in this,getting enough sleep.
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I was getting woken up in themiddle of the night with
inscruciating cramps, probablyon a scale of 11.
And I just the sleep was justembarr, like the sleepless
nights was unbearable because Iknow with my training and how I
like to.
My performance with my trainingand being focused as I am about
(19:55):
it, because I do, I care so muchabout my training and I don't
want to let myself down.
So when I wouldn't get sleep, Iwould be so upset with myself
and I thought it was somethingthat I was doing wrong.
I thought, blaming myself.
I was like, I'm saying too muchon my phone.
(20:17):
I'm staying up too late, what,cause sometimes hubby gets home
from late, late from work.
I just need to go straight tobed.
I'm doing something wrong.
It's my fault.
This is why I, I was doing sogood and now I feel like
everything is falling apart infront of me.
And this kind of goes down tothis whole thing of not like
(20:40):
suffering in silence.
Or, like, how you are feeling insilence because you feel that
your feelings aren't valid.
You're overreacting.
You're being drama.
I know I am the drama.
Trust me, I know I'm the drama.
But, I know how I was feelingand it wasn't normal.
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I went and got, the blood workdone.
And it just, it showed some,some things, some, believe it or
not, my cortisol levels are allgood, so that I'm very happy
about that.
Cause that kind of shows that,my training is good.
What I've been doing, I'm notoverdoing it.
(21:26):
But my cortisol levels in themorning are high.
And that's something that Italked to Coach Casey had a live
this week and she had postedabout something a while ago and
I couldn't remember what shesaid.
So I asked her on the liveabout, looking at your phone
first and first thing in themorning with raising your
(21:46):
cortisol levels.
And I felt that could be it.
You know why my cortisol levelsare in the morning.
But I also could feel that theyare high because I'm not
sleeping.
So I'm overly stressed becauseI'm not sleeping.
And I'm upset about notsleeping.
I started taking these thornvitamins for menopause.
(22:13):
And I've been taking them forabout, gosh, I feel it's been
almost a month now.
And I do feel the brain the thebrain fog is gone.
I do believe I'm a lot morefocused.
I'm not still tired.
But I think this was just partof the problem that I was trying
(22:37):
to solve is when I startedtaking the thorn vitamins and
the ones that I take for the,for menopause are the advanced
bone support, the reverse a celland the mito balance.
They have a a trio supplementpackage that you can get all of
those with.
So I highly suggest.
Also when I was talking aboutthe iron, their iron vitamin,
(23:01):
amazing.
I've had no gastral issues.
I've been taking that for, Ithink it's been a week now,
maybe closer to two and noissues.
So the only part I was missingwhen I got my blood work done
was my testosterone levels.
Crazy, right?
(23:21):
Yeah.
It was, you think with addingmuscle, a person being able to
add muscle would have normallevels of testosterone, at least
for what the, a woman needs.
But as I was like reading allthese options for women for
(23:41):
testosterone, I'm just like,yeah.
Like I talked about in my lastpodcast, I am not a
pharmaceutical person.
I will always try the naturopathway first, the vitamin way.
All the other things that canpossibly help you, like sauna,
red light, all those things thatI talked about in my previous
podcast.
And I don't want to go down thatroad of pharmaceuticals.
(24:05):
I just don't have very good.
History with that?
I don't know.
I don't think I talked about itin my first podcast, but my fam
with growing up, my family had areal problem with pharmaceutical
use.
And I grew up seeing that all inmy family, take down a lot of my
family members and.
(24:27):
So for me, especially with likepills and stuff like that, like
when I was dealing with thecramping, which I'm going to get
into here in a second I was justlike, I just don't want to do
it.
I've always told myself thatgoing to be better, I'm going to
be better for my daughter,because I just can't.
(24:49):
It's really hard to talk aboutbecause it's I lost a lot of
family members and I think some,I get questions sometimes on my
Instagram of, why I don't postlike my family and, like I have
a sister and, stuff like that.
And I just.
I think, that when you have toprotect yourself and you protect
(25:09):
your daughter and stuff likethat, you have to be like, okay
this is where I am.
If you can't be there and stopdoing what you're doing, then I,
it's hard, when you're raising adaughter and you think wow,
she's not gonna.
She's not gonna know hergrandmother, but We can probably
(25:31):
get into that in anotherpodcast.
I just hate talking about itbecause it's just You know I
think sometimes when peopleLook, like I always talk about
like instagram being thehighlight reel, everybody's life
is perfect they have it so easy.
They are so lucky But I thinksometimes, it's great to like
(25:55):
before you talk badly aboutsomebody or negatively about
somebody, just remember that,you don't know what their life
was like, getting to wherethey're at, and all the
obstacles that they had to getto.
Wow, that was a tangent.
See when I told you guys I'mgoing to be all over the place
(26:15):
with this talk today?
All over the place.
So I started havinginscruciating pains, like
debilitating.
I could barely sleep.
I would end up in the bathtub inthe middle of the night.
I was to the point of crying.
It was so painful.
I was working out with a a bellyband trying to compress the
(26:38):
cramps so I could get my workoutin.
And I felt weak as shit becauseI wasn't sleeping.
And I was overly stressedbecause of how my body was
feeling.
And I'm like, I don't want to goto the doctor because I know
what they're going to prescribeme.
They're going to say, here, takebirth control.
And I'm like, I'm, no, not goingto do that.
(27:01):
I've already had, been there,done that, got their
certificate, had all the sideeffects from it, not going
there.
Thank you.
I started going online, good oldGoogle, and searching up natural
ways to help women withtestosterone levels that are low
and also to with cramps, likedebilitating cramps.
(27:25):
What can help that?
And I came across a couple ofvitamins and like I, I found
one, but like I said, I alwaystried to gear towards Thorne
because I've taken it for twoyears and I trust them.
I've never had an issue with anyof their products, like I said.
So I started, I looked up theirhormone advantage.
(27:52):
Vitamin, and let me tell you,reading the reviews from women.
their website was, made me feelso much better.
And I think that's why I startedto want to talk about my pre
(28:14):
metapausal journey and how I'mfeeling and how I'm taking on
strength training and just likeputting up a fight, and doing
research and kind of talkingwith other people people that
are going through it.
There's another friend that i'vebeen friends with for a long
time d And she's going throughit.
(28:35):
So I bet I bounced off ideasfrom her from dina talking about
You know a vitamin and I askedher if she had heard of it and
she said no i'm not needing thatlet me know how it helps you So
It's always a, like I alwayssay, it's always a great
reminder that just because onevitamin works for one person
(28:59):
doesn't mean it's going to workfor you.
So all these positive feedbackfrom all these women talking
about how it helped theirmonthlies, how their cramping
and bleeding has lessened and ithasn't been so severe.
I'm looking, I am very muchlooking forward on to taking
(29:19):
this.
I haven't received it in themail yet.
So I will definitely give aupdate on here on the podcast
about, within a, I'll give it amonth and see if it helps any.
Because I definitely don't wantto you say pain and doctors will
(29:39):
be ready to hand out theskittles for you.
So I just not going that route.
So like I always said Thorne hasbeen, they've helped in a lot of
ways with getting the rightvitamins and stuff like that.
And their customer service hasalways been amazing.
And plus with cause Joe's anambassador for Thorne and he's
(30:03):
taken Thorne for years.
I think he's been using Thorneproducts for a long time.
And if you go to his Instagram,he has a link Joe Radonis on his
Instagram, on his LinkedIn, onthe top of the bio, he's got a
link that you can get 10 percentoff.
So highly suggest it.
(30:25):
There, there was women talkingabout it, how they missed a
month or they missed theirvitamins and how.
They just immediately regrettedit because they started having
the bad menstrual again andthey're just like, I can't be
without this.
Obviously there's some therethat, that it works.
So I just pray to God that itdoes and it can help me make me
(30:48):
feel better.
And not take me out for twoweeks, because, with women, we
all, I totally understand thatI'm not going to be able to lift
beast mode every single weekbecause my hormones are just not
going to allow it.
So I know there's going to haveto be adjustments made here and
there.
(31:08):
And I think that's one thingthat I am just having the
hardest time with because mybrain.
Is yes, you can do it.
Yes, you can do it.
And my body, like Joe says, yourbody will catch up.
And my body just hasn't caughtup yet.
My brain is there.
(31:29):
My brain is you redo it, you getit, you do it.
But my body is just not today,sister.
Just know, and I think that thatis why I want, I wanted to start
talking more about my journey isbecause I want women to know
that it is okay to talk aboutthis.
It is okay to feel like angry.
(31:53):
It's okay to feel lost.
It's your symptoms, what you'refeeling is not overreacting.
There are answers out there,there is you can be your best
advocate, and that's one thingas a mom with a special needs
kiddo with medical needs, I amher best advocate.
Always.
(32:18):
And I have to be my own, andit's it was like mine kicked on,
it was like, oh wait a second, Ineed to be my best own advocate
now.
I need to start focusing onthese things and get ahead of
it.
And I think that's one thingwith, when I'm fighting with pre
metaposal and menopause, is actnow.
(32:41):
Talk about it now.
Talk to somebody about howyou're feeling now.
And that it's not normal to feellike you can't function.
Like I said, I think I said itin the last podcast there was a
day that I literally was justgonna break down and cry.
That I actually was crying toAaron.
(33:04):
Because I felt like I was justfalling apart.
I'm like, why is this happeningto me?
And that is like the worst, thishad this has to be like the
worst.
And I can't imagine, I'm surethere's more women that feel
like this because I know I'm notalone.
Because I've gotten a lot ofmessages on my Instagram about
(33:25):
thanking me, about talking aboutthis, and being so forthcoming
and sharing with my journey.
Is, it's okay to feel angry thatwe have to go through this.
And that you're not alone in howyou're feeling.
And, Relying, talking with momfriends and talking about, your
(33:50):
symptoms that you're having canbe therapeutic.
Because sometimes I think whenwe talk about, symptoms, when it
comes around, the monthly,everybody's Oh, I don't want to
talk about it, eww, but we needto talk about it.
This is like serious stuff likethere are some women that can't
even work that are like they'rein bed that can't Function like
(34:17):
this is not okay so Yes, i'mhitting it head on And I want to
help other women hit it head onand I want to help other women
understand that cardio isn'tgoing to It'll help But you need
(34:38):
to focus on strength training.
When you get into that 30s, 40s,strength training needs to be
your main in your brain.
You need to be like, I'm notgonna be, I'm not worried about
right now how small I can be.
And that's how my brain hasswitched with strength training.
(35:00):
Is I'm like, I am so done.
With thinking about how small Ican be like i'm just i'm like
i'm gonna be 43 in may Like Or42, I don't even know it doesn't
matter Like i'm done thinkingabout how small I can be Over it
(35:27):
like you know what I want to beable to pick up my grandkids
when abigail had it or if shehas kids I want to be able to,
move furniture.
I want to be able to clean myhouse.
I want to be able to do laundry.
I want to be able to lift shit.
I want to build this muscle forreal life.
To protect my bones.
(35:48):
And be more mobile as I, getolder.
And it's like now it, we're Ifeel like we are like
backpedaling with all this, likeI said, pharmaceutical companies
that I love so much, not reallyis we're like going backwards
now.
Now we're like people wanting tobe as small and not talking
(36:09):
about muscle and protein and allthis other stuff and being
strong.
And.
Like coach ash says, take upspace like fuck being small Like
What like how are we back herebut I don't know You know
(36:33):
society just I feel like we gothrough phases.
It's just like how the model Youknow scene is how you know
models Change the way they look,God, I remember, what was it,
Kate Moss.
They were like, that was wheneverybody looked like they were
like on heroin.
Oh God.
I hope we don't go back therewith the models with the black
(36:54):
circles under their eyes.
And so sunk in Lord help us.
So I'm going to keep talkingabout this and I hope that This
helps you.
I hope that me sharing how I'mfeeling that maybe somebody else
(37:14):
might be feeling this way and isnot so open to talking about it,
but I'm here to talk about itwith everybody.
And I just want to be that olivebranch to talk to women, to get
this conversation going and tochange.
(37:35):
that mindset of, you're crazy,your symptoms are just, it's
just menopause deal with it.
It is not just menopause.
It is not just pre menopause andyou don't have to deal with it.
Do some research, start readingstuff.
Now start thinking about yourdiet.
Start thinking about foods thatyou can eat to help you build
(37:57):
muscle.
Start protecting your bones and,build, do, building, doing your
cardio, doing your, getting yourheart healthy.
There's so much, but we justhave to really start talking
about it and getting our voicesout there because like I said,
we have to be our bestadvocates.
(38:19):
So I am going to end thispodcast with kind of talking
about what's going forward withme.
Like I said with how I've beendealing with my hormones and
stuff like that, I am wrappingup power build one.
I was going to go into powerbuild two, but I don't feel that
(38:41):
will best serve me right now.
So what I've.
Thought of doing is I am goingto put Like we talked about
earlier the whole volume chasingbusiness You know the PR chasing
the power chasing and I'm gonnastart focusing on my time under
(39:05):
tension I'm going to Focus onslowing down And I'm going to
focus on my form and focus on myfrickin legs showing up on leg
day.
They are like, they just don'tshow up.
(39:27):
My arms take over and they'rejust like, Yeah, we got this.
We can lift 200 pounds.
Hold my beer.
So I'm actually going to begoing into the house of volume.
With my coach Joe and we aregoing and I'm going to Focus on
my time under tension in thatprogram and that's where my goal
(39:49):
is going to be at Not so muchchasing a volume number It's
going to be the whole numbersthing is going to be in the back
of my head what we talked aboutwith coach ash that you know,
it's As long as I feel proud ofwhat the work that I am doing
You That's what matters is thework that I'm doing going to
(40:11):
help me further down the line?
I know it is because I've donethis before.
We've taken this step and we'vere looked at it like how I was
feeling before when I did themonth of recovery mode.
And it helped me because I cameout swinging in pyramid pump 2.
You have to trust the process.
(40:31):
You can't be at 100 all thetime.
You can't be chasing volumes allthe time.
Sometimes you have to slow itdown and change your focus.
And that's how you get strongerand that's how you get better.
And you get better at yourlifts.
You get stronger at your lifts.
Your form gets better.
So I'm going to take this timeI'm going to take this time
(40:53):
doing the house of volume andreally focusing on my time under
tension and on my form andworking on my legs.
Because I truly believe how Ibuilt up my upper body so is
because I did a lot of slow timeunder tension on my arms because
I enjoy it.
(41:14):
Leg days, I rush through it.
I rush through the moves.
I know I do.
Cause when I watch my videos, Isee how fast I'm repping it and
not really focusing on the timeunder tension.
And that's one thing that I knowI say I love the live formats
because I do.
Because I get all the Joe jokesand all the stories and it
(41:36):
definitely makes the time go byfaster.
And I just have a blast with thelive format.
But the classic format on tonal,which is where it's where the
coach basically just talks likeJoe will talk during the
program, but not do the moveswith you, but he will be there.
(41:58):
He'll be talking over the movesto give feedback and stuff like
that.
So it gives you that extra timeor however long time that you
need.
to finish the reps.
So it's not timed, it's notrushed.
So if you want to take a secondand to work on time under
(42:19):
tension, or work on keeping likehypertrophy on the muscle and
really keeping tension on it,then Classic Format is really
good because you can go at yourown pace.
With House of Volume, it's anaccumulation, so it is going to
be a lot of volume.
But I've done it before, so Ihave a game plan in my head, how
(42:40):
I'm going to attack at thistime.
And it's got some of my favoritesequences.
I love Bench to Push Up.
It's one of my favorites.
It's really going to be a goodtime for me to really focus on
that.
But, like I said, I think I saidtime under tension like 20 times
already.
Just to dial it back for amoment and to really focus on
(43:02):
form and stuff like that andwork on my legs.
So that's like where I will beat, is in the house.
The house that Joe made.
That program, he did all that.
So I'm excited to take, it's oneof Joe's favorite programs so I
really enjoy, I'm Taking thestuff that he does all the
programming for so All right.
(43:24):
So I think today's podcast wasall over the place.
I hope you enjoyed it, and Ihope you got some You know the
feeling that you're not aloneand I'm always on my Instagram
to talk about stuff so I'm goingforward in the podcast Episodes
will probably be every two weeksbecause I'm going to start
(43:47):
having guests on and withpeople's schedules and editing
it may take longer to getepisodes up.
So I don't want to be puttingyou know, Podcasts out that are
you know half assed and notfully thought through Yes, so
podcasts will start coming outevery two weeks with Tonal
(44:08):
members, which I'm so excitedabout and we're gonna get
rolling with those you won'tjust have to listen to my voice
anymore.
How exciting is that?
So I will see you all inprobably two weeks I will post
on my instagram when the netwhen episode six drops with a
tonal member So I will talk toeveryone soon Stay strong keep
(44:30):
lifting and keep your head upYou've been listening to
Strength 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
(44:52):
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
(45:14):
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.
From never lifting a weight inher life, she started from the
beginning at the age of 40.
She knows what it's like tostart something new.
Welcome to Strength in Numbers.
(00:22):
Unbreakable Mind.
Unstoppable Strength.
Inspiring listeners to liftheavy, push boundaries, and
embrace the power within.
We all have an unbreakablepotential of our minds and
bodies.
We just need to find it.
As a die hard tonal gym fan andadvocate for training at home,
Katie has witnessed first handthe incredible transformations
(00:44):
that can occur when we commit toour fitness goals.
She knows what it's like to getjacked.
All with dedication anddetermination.
Plus nutrition.
It's so important.
One word, tacos.
Mmm.
Together we'll embrace themantra of being stronger, not
(01:06):
smaller.
This is strength in numbers,unbreakable mind, unstoppable
strength.
And now your host, KatieDunford.
Hello and welcome to episodefive with me, Katie, strength in
numbers.
We're going to talk about acouple of things today.
I've had a couple of stuff thatI've been thinking about lately
(01:28):
and it's going to be like a, Iwould say since we're going to
talk about food, we're going tomake a burrito today, a burrito
of thoughts, a burrito of Thingsthat I've been thinking about
and that I wanted to share Sowe're going to be like all over
the place today, maybe I thinkbut we're going to see where
this goes but i'm excited toshare my thoughts with you guys
(01:49):
today you know first we'll talkabout some tonal stuff going on.
It's pretty quiet in tonalrecently They coaches have been
posting some pics of somemarketing.
It looks like coming up for thelast like month or so coach Ash
like I said, last podcast shestarted her monthly challenge
(02:10):
for the month of April, whichis, the energy on the Facebook
community page is amazing.
I just love coach Ash.
I love all the coaches.
But I feel like every singletime I join in on a Tonal chat
with the coaches.
(02:30):
I just walk away being so like10 times more inspired by them.
I learn so much from them andI'm just like, I'm like, let's
go.
I just get so amped up listeningto them talk and amazing tonal
members asking such in depthquestions about programming,
(02:53):
about movement, about theirgoals and it's so inspiring just
being surrounded and hearing allthese amazing stories of people
doing these amazing things.
There's this one lady like gonnabe doing this crazy amazing hike
and I'm just like this isamazing.
(03:14):
So I love learning about peopleand listening to people's
stories.
why I started this podcast.
Which it's going to start havingmembers, but we're going to get
into that later at the end ofthe podcast.
And I'll explain going forward,what's going to be happening
with all of that.
But like I said, coach Ashprogram started.
(03:35):
She's had two, she's she has aFacebook live tonight.
So I'm sure I'll be learningsome more about week one, how
everybody's feeling.
I haven't heard that she'sturned the room red yet with the
hit section.
So it hasn't happened yet.
I don't know if it's going tohappen.
We've all learned just to belike excited for surprises.
(03:56):
We don't look ahead.
We've learned that looking aheaddoes you no good.
Yeah.
We, I have learned that withcoach Joe programs.
I don't look ahead when he dropsa new program.
I don't look ahead because it'sgoing to happen.
I'm going to block myself out.
I'm going to be like, oh yeah,you're not going to be able to
do that.
Yeah.
You're going to crash and burn.
Yeah.
That's going to, that's notgoing to be good.
(04:17):
And those doubts start going andyou start thinking, oh my gosh,
this is going to be hard.
This is going to be, I can't dothis.
So don't even, mental note.
Here's a mental note for you.
Don't look ahead at programs.
Don't look ahead at yourclasses.
Don't look ahead at the movesthat are in there.
Just be like, I got this.
So note to self, don't lookahead.
(04:39):
But coach Ash also talked aboutshe talked about in the Facebook
group about data and howsometimes all the data on tonal.
can make you feel like you'renot doing enough.
Because there was some, chatterabout people's volumes, like
(05:00):
somebody's doing this volume,somebody's doing this volume.
They've done that.
They've, and comparison is thethief of joy.
Do not compare yourself.
Everybody's on a, Certainjourney and whatever that
journey is and what point theyare in their strength training
That is that because you don'tknow like you don't know what
they're doing.
I mean they could be addingextra reps They could be
(05:24):
modifying switching outdifferent moves and they're able
to lift heavier than what theprescribed moves are for.
Say they had an injury and theycouldn't do a certain move, so
they switched it out for anothermove, but they can lift heavier
in that move, so they're goingto have more volume.
So you like the data and themetrics is good.
And one thing I've learnedtraining with Joe.
(05:48):
And what I've picked up fromhim, especially with going
through multiple, all of hisprograms is that chasing
volumes, chasing PRs, power PRs,every single time you work out,
shouldn't shouldn't be the goal.
You can't keep chasing thosenumbers every single time you
(06:14):
work out.
Because you're, I think, Ialways forget, I always say it
wrong, diminution of returns.
I think it is that can't push ata hundred all the time.
Because you're going to plateau,you're going to hit a wall.
And I think sometimes when welook at all the data, or we look
at what volumes other people aredoing, you want to reach that
(06:36):
volume.
It might not be that part ofyour training right now.
And I'm going to talk about whatI'm going into in my training
and kind of like how I'm goingto be tackling stuff with things
that have been going on with meand like where my mindset is.
Just to maybe be more relatableas somebody that might be
(06:58):
feeling like that, that, that,oh this person's pushing this
volume and that.
Yeah.
And just know the coaches arelike that too, like Coach ash
she was just like, you know whati'm never gonna lift as much as
joe and neither am I You know, alot of people aren't joe is
crazy.
Joe is cuckoo for coco puffs.
No, but he is strong as shit Soit's like akeem and tim And you
(07:19):
know all the coaches are sostrong in their own way And I
think that's where you need tostay in your stand in your own
lane And that's one thing that Ihave learned through my strength
journey is I don't want to standbehind somebody like I will
stand beside them, like I will,I want to build a lane for
(07:40):
myself and then drive in thatlane, but I will drive next to
that person and learn and, andjust soak up all the knowledge
from them.
So I don't think you ever wantto just Stand behind somebody
like you want to build your ownlane.
You want to stay on your own twofeet.
You want to, do what your volumeis.
(08:01):
You want to do your goal the waythat you're doing.
You want to train the way thatyou're training and what's good
for your body.
Cause you can't compare, likeyou can't compare, you know,
we'll just say me to Joe or, theAkeem and T and, or, just
comparing people's likestrengths and volumes that they
produce is totally differentbecause everybody has like a
(08:23):
different goal.
If you were to put Joe on a bikeand go do crazy long distance,
like Ash goes, I don't know howthat would go.
Joe doesn't like cardio.
So I don't know.
He does.
He has been running a lot.
He ha he has been enjoying therunning.
I think his fiance, Tina isgetting him into the whole more
(08:46):
cardio, but it's the same thing.
Like you can't compare like Ashcycling or coach Casey's
marathon running.
And then, go to Joe and Akeemand, or Tim or, myself and be
like, yeah, you can't, there'sjust, So us as members, as tonal
(09:06):
members, we just need to take astep back and stay where we are,
like, enjoy the process from weare, like, wherever our goals
are to get to is that a lot ofvolume?
Is that goal?
It might not be.
You know what your goal mightbe?
You know what?
Time under tension.
(09:26):
I want to focus more time onattention.
Just build your own lane and beproud of everything that you do.
Because you know what, you arenot a let, let alone, you are
training your mind, but you're,you are training your mind and
your body because no matterwhat, everybody is somewhere in
(09:51):
their journey and be proud ofthat.
You're showing up in thatjourney, in your story.
Because you don't want to besomebody else's story.
I don't want to be somebodyelse's story.
Like I want to be my own so Allright.
That was a soapbox.
I got on one on that.
So getting back to some tonalstuff they actually Changed some
(10:13):
moves around on the tonallibrary Which I saw which y'all
are gonna get a kick out of thisif you listen to my previous
podcast, then, about this move,the kneeling cable crunch, that
one where I pulled my hair out.
Yeah.
So I guess they replaced thatone and the kneeling oblique
(10:37):
cable crunch to a sitting, it'sa seated option.
I haven't looked at it.
They just posted about it on theOTC that those moves were
switched out.
I'm pretty excited about it tosee what the new option is
because we love options and howthey change, that they switched
it out because I startedswitching out that cable crunch
(10:59):
move because I kept getting myhair stuck in the rope because I
kept it really tight on my neckand I just.
It just kept getting wrapped upin my hair.
So I just switched it out.
Plus I was petrified that I wasgoing to have a round two go
with the the rope and I wasgoing to lose.
(11:19):
So I didn't want to lose all myhair with having to cut it out
if it got stuck.
So I'm excited to see how theydid that.
So I didn't know that they wouldswitch out moves like that and
do, um, change out stuff.
So that.
I also tried the smart view ontonal during a mobility class.
(11:41):
I didn't want to try during astrength class because I wasn't
sure how it was going to workwith capturing your body and
making sure that the phone wasin the right spot to be able to
record properly.
So I wanted to see how itworked.
I liked it, but I've alwaysrecorded myself working out and
(12:03):
then I go back and I look atwhat I did and I can, I've
gotten, I'm probably 60% able tocritique myself and be like,
okay, you can do this better.
You need to do this better.
But there's tons of times whereI've taken videos and I've sent
them to coach Casey Joe withasking for form help.
(12:29):
So there's just some times whereyou're just like, you're getting
that cue on the screen ofsaying, you know what, you need
to go lower or blah, blah, blah.
Whatever the cue is that, thattunnel is sensing that your form
isn't right.
You know that sometimes it'sjust better to have a human eye
look at it and sometimes with meI really trust, I love
(12:50):
technology.
I really do and I think thatthere are many tools in the
toolbox that can be used to helppeople be successful.
Especially with lifting, becauselifting can be such an
intimidating, scary thing to do.
At least I was before, I startedon tonal with lifting because
(13:13):
there was no form help.
There was no make sure your latsare engaged make sure your
shoulders are up and back.
Make sure that you're pushingyour hips back, like closing the
door and there wasn't really away for you to reach out and get
assistance with form.
So it was can I lift heavy orcan't I?
(13:34):
And that was always somethingwith me that I was always afraid
about cause I was petrified ofhurting myself.
But with tonal.
There's so many options that arethere for you to check on form.
Whether that be using the tonalsmart view with your phone and
recording yourself and thengetting those cues that way
(13:56):
tonal does instant form help Igot a funny one the other day,
tonal, I think tonal was gettingmad at me because I wasn't
turning off the weight beforeputting in the Handles down and
tonal was like please releasethe handles slower back to the
tonal or something like that.
(14:18):
I'm like, the tonal is gettingangry with me, but I was getting
angry at tonal.
So it was leg day.
It's never a good, it's day'salways brutal.
But so it gives, and then plusthe coaches, the coaches are
always in the OTC.
And I always stress this withpeople a lot when they start
with tonal that the coaches loveHelping like they love talking
(14:44):
about Strength stuff.
They love talking about formstuff.
They love talking aboutmobility.
They love talking aboutprogramming This is what they do
so Don't ever feel like youcan't ask them or send them a
message, especially, I thinkpretty much all the coaches are
(15:05):
very active on Instagram.
So sending all the coachesvideos or form questions or
stuff like that.
Like I said, I, in the two yearsthat I've.
Worked out with tonal there hasnever been a like one time Where
I've had a question and Ihaven't gotten an answer whether
that be in the OTC or you knowSending one of the coaches a
(15:29):
message being like hey, I gotthis notification on tonal It's
saying I'm doing this but when Ilook at the video my form looks
good Can you look at it andthey're like, yeah, sure.
Let's go.
So and Reach out.
Don't be afraid to ask for helpwhen you have questions about
stuff, because that's how we getbetter is learning from, from
(15:52):
the coaches, because nothing'sworse than picking up bad
habits.
At least for me, that's one ofthe things that was one of my
downfalls is that I pick up badhabits and then it's very hard
to get my brain to not do that.
So picking up those bad habitsare sometimes so hard to break.
(16:15):
So when you have a question oryou feel like your form is off
or you have a question aboutsomething, get it addressed
right away.
So then you don't have to worryabout it.
Then you're like, okay, like Itake notes.
I have a notebook full of thingsthat when I've asked any of the
coaches questions, I make mentalnotes so I can go back to them.
(16:36):
Okay.
Or a lot of them do onInstagram, they do their reels
and stuff like that withinformative stuff.
Tim always does.
Casey, Joe, Ash, Akeem, they alldo stuff like that.
Excuse me.
I need a drink.
Woo.
I don't know about you all, butallergy season is brutal.
(16:58):
I'm on the Flonase.
I'm on the Zyrtec.
I had to give up Benadrylbecause I couldn't focus.
I had a workout last week that Iwas on Benadryl.
It did not go over well.
I was so angry at myself becauseI was just like, okay, do we
suffer with allergies or do weget through a workout?
(17:22):
And I picked, I didn't want tosuffer through allergies, bad
choice.
All right.
So that's pretty much all thathas been going on with tonal and
the coaches.
Like I said, it's been prettyquiet.
The live schedule is stillMonday, Wednesday, Fridays.
I did look and Coach Joe has alive coming up.
(17:42):
I believe it's like next Monday.
I could be wrong, but I am, Iwill be there for that.
Joe's first live back, it seemslike a month.
This is like too long.
Because you know what happenswhen he hasn't had a live in a
long time.
I highly suggest if you can makeJoe's classes back from when he
(18:03):
gets back from vacation, likehis first live, let me tell you,
it's freaking hilarious becausehe really does kick his own ass
and the humor is usually at an11.
Because usually the programmingthat they give Joe on his first
day back or not like first dayback, but like First live is
(18:25):
usually off the wall crazy andhe's what did I do?
Like why?
So he gets our feeling so checkout the tonal live schedule and
hopefully i'll see some of youguys there.
I believe it's an eight o'clockclass.
But i'll confirm On myinstagram, so make sure you give
me also make sure you give me afollow on my instagram if you're
(18:47):
not following me all right, solet's get into today's chatter I
have been struggling a lotlately and I have been posting
about it on my instagram a lotI've had the low iron I've felt
very dizzy, like walking upstairs was incredibly difficult.
(19:11):
I had monthly issues that seemedto had gone on for two and a
half weeks.
I felt extremely weak.
And my diet, my vitamins,everything was on point.
So I couldn't understand.
why I was feeling so bad.
I wasn't getting in this,getting enough sleep.
(19:32):
I was getting woken up in themiddle of the night with
inscruciating cramps, probablyon a scale of 11.
And I just the sleep was justembarr, like the sleepless
nights was unbearable because Iknow with my training and how I
like to.
My performance with my trainingand being focused as I am about
(19:55):
it, because I do, I care so muchabout my training and I don't
want to let myself down.
So when I wouldn't get sleep, Iwould be so upset with myself
and I thought it was somethingthat I was doing wrong.
I thought, blaming myself.
I was like, I'm saying too muchon my phone.
(20:17):
I'm staying up too late, what,cause sometimes hubby gets home
from late, late from work.
I just need to go straight tobed.
I'm doing something wrong.
It's my fault.
This is why I, I was doing sogood and now I feel like
everything is falling apart infront of me.
And this kind of goes down tothis whole thing of not like
(20:40):
suffering in silence.
Or, like, how you are feeling insilence because you feel that
your feelings aren't valid.
You're overreacting.
You're being drama.
I know I am the drama.
Trust me, I know I'm the drama.
But, I know how I was feelingand it wasn't normal.
(21:04):
I went and got, the blood workdone.
And it just, it showed some,some things, some, believe it or
not, my cortisol levels are allgood, so that I'm very happy
about that.
Cause that kind of shows that,my training is good.
What I've been doing, I'm notoverdoing it.
(21:26):
But my cortisol levels in themorning are high.
And that's something that Italked to Coach Casey had a live
this week and she had postedabout something a while ago and
I couldn't remember what shesaid.
So I asked her on the liveabout, looking at your phone
first and first thing in themorning with raising your
(21:46):
cortisol levels.
And I felt that could be it.
You know why my cortisol levelsare in the morning.
But I also could feel that theyare high because I'm not
sleeping.
So I'm overly stressed becauseI'm not sleeping.
And I'm upset about notsleeping.
I started taking these thornvitamins for menopause.
(22:13):
And I've been taking them forabout, gosh, I feel it's been
almost a month now.
And I do feel the brain the thebrain fog is gone.
I do believe I'm a lot morefocused.
I'm not still tired.
But I think this was just partof the problem that I was trying
(22:37):
to solve is when I startedtaking the thorn vitamins and
the ones that I take for the,for menopause are the advanced
bone support, the reverse a celland the mito balance.
They have a a trio supplementpackage that you can get all of
those with.
So I highly suggest.
Also when I was talking aboutthe iron, their iron vitamin,
(23:01):
amazing.
I've had no gastral issues.
I've been taking that for, Ithink it's been a week now,
maybe closer to two and noissues.
So the only part I was missingwhen I got my blood work done
was my testosterone levels.
Crazy, right?
(23:21):
Yeah.
It was, you think with addingmuscle, a person being able to
add muscle would have normallevels of testosterone, at least
for what the, a woman needs.
But as I was like reading allthese options for women for
(23:41):
testosterone, I'm just like,yeah.
Like I talked about in my lastpodcast, I am not a
pharmaceutical person.
I will always try the naturopathway first, the vitamin way.
All the other things that canpossibly help you, like sauna,
red light, all those things thatI talked about in my previous
podcast.
And I don't want to go down thatroad of pharmaceuticals.
(24:05):
I just don't have very good.
History with that?
I don't know.
I don't think I talked about itin my first podcast, but my fam
with growing up, my family had areal problem with pharmaceutical
use.
And I grew up seeing that all inmy family, take down a lot of my
family members and.
(24:27):
So for me, especially with likepills and stuff like that, like
when I was dealing with thecramping, which I'm going to get
into here in a second I was justlike, I just don't want to do
it.
I've always told myself thatgoing to be better, I'm going to
be better for my daughter,because I just can't.
(24:49):
It's really hard to talk aboutbecause it's I lost a lot of
family members and I think some,I get questions sometimes on my
Instagram of, why I don't postlike my family and, like I have
a sister and, stuff like that.
And I just.
I think, that when you have toprotect yourself and you protect
(25:09):
your daughter and stuff likethat, you have to be like, okay
this is where I am.
If you can't be there and stopdoing what you're doing, then I,
it's hard, when you're raising adaughter and you think wow,
she's not gonna.
She's not gonna know hergrandmother, but We can probably
(25:31):
get into that in anotherpodcast.
I just hate talking about itbecause it's just You know I
think sometimes when peopleLook, like I always talk about
like instagram being thehighlight reel, everybody's life
is perfect they have it so easy.
They are so lucky But I thinksometimes, it's great to like
(25:55):
before you talk badly aboutsomebody or negatively about
somebody, just remember that,you don't know what their life
was like, getting to wherethey're at, and all the
obstacles that they had to getto.
Wow, that was a tangent.
See when I told you guys I'mgoing to be all over the place
(26:15):
with this talk today?
All over the place.
So I started havinginscruciating pains, like
debilitating.
I could barely sleep.
I would end up in the bathtub inthe middle of the night.
I was to the point of crying.
It was so painful.
I was working out with a a bellyband trying to compress the
(26:38):
cramps so I could get my workoutin.
And I felt weak as shit becauseI wasn't sleeping.
And I was overly stressedbecause of how my body was
feeling.
And I'm like, I don't want to goto the doctor because I know
what they're going to prescribeme.
They're going to say, here, takebirth control.
And I'm like, I'm, no, not goingto do that.
(27:01):
I've already had, been there,done that, got their
certificate, had all the sideeffects from it, not going
there.
Thank you.
I started going online, good oldGoogle, and searching up natural
ways to help women withtestosterone levels that are low
and also to with cramps, likedebilitating cramps.
(27:25):
What can help that?
And I came across a couple ofvitamins and like I, I found
one, but like I said, I alwaystried to gear towards Thorne
because I've taken it for twoyears and I trust them.
I've never had an issue with anyof their products, like I said.
So I started, I looked up theirhormone advantage.
(27:52):
Vitamin, and let me tell you,reading the reviews from women.
their website was, made me feelso much better.
And I think that's why I startedto want to talk about my pre
(28:14):
metapausal journey and how I'mfeeling and how I'm taking on
strength training and just likeputting up a fight, and doing
research and kind of talkingwith other people people that
are going through it.
There's another friend that i'vebeen friends with for a long
time d And she's going throughit.
(28:35):
So I bet I bounced off ideasfrom her from dina talking about
You know a vitamin and I askedher if she had heard of it and
she said no i'm not needing thatlet me know how it helps you So
It's always a, like I alwayssay, it's always a great
reminder that just because onevitamin works for one person
(28:59):
doesn't mean it's going to workfor you.
So all these positive feedbackfrom all these women talking
about how it helped theirmonthlies, how their cramping
and bleeding has lessened and ithasn't been so severe.
I'm looking, I am very muchlooking forward on to taking
(29:19):
this.
I haven't received it in themail yet.
So I will definitely give aupdate on here on the podcast
about, within a, I'll give it amonth and see if it helps any.
Because I definitely don't wantto you say pain and doctors will
(29:39):
be ready to hand out theskittles for you.
So I just not going that route.
So like I always said Thorne hasbeen, they've helped in a lot of
ways with getting the rightvitamins and stuff like that.
And their customer service hasalways been amazing.
And plus with cause Joe's anambassador for Thorne and he's
(30:03):
taken Thorne for years.
I think he's been using Thorneproducts for a long time.
And if you go to his Instagram,he has a link Joe Radonis on his
Instagram, on his LinkedIn, onthe top of the bio, he's got a
link that you can get 10 percentoff.
So highly suggest it.
(30:25):
There, there was women talkingabout it, how they missed a
month or they missed theirvitamins and how.
They just immediately regrettedit because they started having
the bad menstrual again andthey're just like, I can't be
without this.
Obviously there's some therethat, that it works.
So I just pray to God that itdoes and it can help me make me
(30:48):
feel better.
And not take me out for twoweeks, because, with women, we
all, I totally understand thatI'm not going to be able to lift
beast mode every single weekbecause my hormones are just not
going to allow it.
So I know there's going to haveto be adjustments made here and
there.
(31:08):
And I think that's one thingthat I am just having the
hardest time with because mybrain.
Is yes, you can do it.
Yes, you can do it.
And my body, like Joe says, yourbody will catch up.
And my body just hasn't caughtup yet.
My brain is there.
(31:29):
My brain is you redo it, you getit, you do it.
But my body is just not today,sister.
Just know, and I think that thatis why I want, I wanted to start
talking more about my journey isbecause I want women to know
that it is okay to talk aboutthis.
It is okay to feel like angry.
(31:53):
It's okay to feel lost.
It's your symptoms, what you'refeeling is not overreacting.
There are answers out there,there is you can be your best
advocate, and that's one thingas a mom with a special needs
kiddo with medical needs, I amher best advocate.
Always.
(32:18):
And I have to be my own, andit's it was like mine kicked on,
it was like, oh wait a second, Ineed to be my best own advocate
now.
I need to start focusing onthese things and get ahead of
it.
And I think that's one thingwith, when I'm fighting with pre
metaposal and menopause, is actnow.
(32:41):
Talk about it now.
Talk to somebody about howyou're feeling now.
And that it's not normal to feellike you can't function.
Like I said, I think I said itin the last podcast there was a
day that I literally was justgonna break down and cry.
That I actually was crying toAaron.
(33:04):
Because I felt like I was justfalling apart.
I'm like, why is this happeningto me?
And that is like the worst, thishad this has to be like the
worst.
And I can't imagine, I'm surethere's more women that feel
like this because I know I'm notalone.
Because I've gotten a lot ofmessages on my Instagram about
(33:25):
thanking me, about talking aboutthis, and being so forthcoming
and sharing with my journey.
Is, it's okay to feel angry thatwe have to go through this.
And that you're not alone in howyou're feeling.
And, Relying, talking with momfriends and talking about, your
(33:50):
symptoms that you're having canbe therapeutic.
Because sometimes I think whenwe talk about, symptoms, when it
comes around, the monthly,everybody's Oh, I don't want to
talk about it, eww, but we needto talk about it.
This is like serious stuff likethere are some women that can't
even work that are like they'rein bed that can't Function like
(34:17):
this is not okay so Yes, i'mhitting it head on And I want to
help other women hit it head onand I want to help other women
understand that cardio isn'tgoing to It'll help But you need
(34:38):
to focus on strength training.
When you get into that 30s, 40s,strength training needs to be
your main in your brain.
You need to be like, I'm notgonna be, I'm not worried about
right now how small I can be.
And that's how my brain hasswitched with strength training.
(35:00):
Is I'm like, I am so done.
With thinking about how small Ican be like i'm just i'm like
i'm gonna be 43 in may Like Or42, I don't even know it doesn't
matter Like i'm done thinkingabout how small I can be Over it
(35:27):
like you know what I want to beable to pick up my grandkids
when abigail had it or if shehas kids I want to be able to,
move furniture.
I want to be able to clean myhouse.
I want to be able to do laundry.
I want to be able to lift shit.
I want to build this muscle forreal life.
To protect my bones.
(35:48):
And be more mobile as I, getolder.
And it's like now it, we're Ifeel like we are like
backpedaling with all this, likeI said, pharmaceutical companies
that I love so much, not reallyis we're like going backwards
now.
Now we're like people wanting tobe as small and not talking
(36:09):
about muscle and protein and allthis other stuff and being
strong.
And.
Like coach ash says, take upspace like fuck being small Like
What like how are we back herebut I don't know You know
(36:33):
society just I feel like we gothrough phases.
It's just like how the model Youknow scene is how you know
models Change the way they look,God, I remember, what was it,
Kate Moss.
They were like, that was wheneverybody looked like they were
like on heroin.
Oh God.
I hope we don't go back therewith the models with the black
(36:54):
circles under their eyes.
And so sunk in Lord help us.
So I'm going to keep talkingabout this and I hope that This
helps you.
I hope that me sharing how I'mfeeling that maybe somebody else
(37:14):
might be feeling this way and isnot so open to talking about it,
but I'm here to talk about itwith everybody.
And I just want to be that olivebranch to talk to women, to get
this conversation going and tochange.
(37:35):
that mindset of, you're crazy,your symptoms are just, it's
just menopause deal with it.
It is not just menopause.
It is not just pre menopause andyou don't have to deal with it.
Do some research, start readingstuff.
Now start thinking about yourdiet.
Start thinking about foods thatyou can eat to help you build
(37:57):
muscle.
Start protecting your bones and,build, do, building, doing your
cardio, doing your, getting yourheart healthy.
There's so much, but we justhave to really start talking
about it and getting our voicesout there because like I said,
we have to be our bestadvocates.
(38:19):
So I am going to end thispodcast with kind of talking
about what's going forward withme.
Like I said with how I've beendealing with my hormones and
stuff like that, I am wrappingup power build one.
I was going to go into powerbuild two, but I don't feel that
(38:41):
will best serve me right now.
So what I've.
Thought of doing is I am goingto put Like we talked about
earlier the whole volume chasingbusiness You know the PR chasing
the power chasing and I'm gonnastart focusing on my time under
(39:05):
tension I'm going to Focus onslowing down And I'm going to
focus on my form and focus on myfrickin legs showing up on leg
day.
They are like, they just don'tshow up.
(39:27):
My arms take over and they'rejust like, Yeah, we got this.
We can lift 200 pounds.
Hold my beer.
So I'm actually going to begoing into the house of volume.
With my coach Joe and we aregoing and I'm going to Focus on
my time under tension in thatprogram and that's where my goal
(39:49):
is going to be at Not so muchchasing a volume number It's
going to be the whole numbersthing is going to be in the back
of my head what we talked aboutwith coach ash that you know,
it's As long as I feel proud ofwhat the work that I am doing
You That's what matters is thework that I'm doing going to
(40:11):
help me further down the line?
I know it is because I've donethis before.
We've taken this step and we'vere looked at it like how I was
feeling before when I did themonth of recovery mode.
And it helped me because I cameout swinging in pyramid pump 2.
You have to trust the process.
(40:31):
You can't be at 100 all thetime.
You can't be chasing volumes allthe time.
Sometimes you have to slow itdown and change your focus.
And that's how you get strongerand that's how you get better.
And you get better at yourlifts.
You get stronger at your lifts.
Your form gets better.
So I'm going to take this timeI'm going to take this time
(40:53):
doing the house of volume andreally focusing on my time under
tension and on my form andworking on my legs.
Because I truly believe how Ibuilt up my upper body so is
because I did a lot of slow timeunder tension on my arms because
I enjoy it.
(41:14):
Leg days, I rush through it.
I rush through the moves.
I know I do.
Cause when I watch my videos, Isee how fast I'm repping it and
not really focusing on the timeunder tension.
And that's one thing that I knowI say I love the live formats
because I do.
Because I get all the Joe jokesand all the stories and it
(41:36):
definitely makes the time go byfaster.
And I just have a blast with thelive format.
But the classic format on tonal,which is where it's where the
coach basically just talks likeJoe will talk during the
program, but not do the moveswith you, but he will be there.
(41:58):
He'll be talking over the movesto give feedback and stuff like
that.
So it gives you that extra timeor however long time that you
need.
to finish the reps.
So it's not timed, it's notrushed.
So if you want to take a secondand to work on time under
(42:19):
tension, or work on keeping likehypertrophy on the muscle and
really keeping tension on it,then Classic Format is really
good because you can go at yourown pace.
With House of Volume, it's anaccumulation, so it is going to
be a lot of volume.
But I've done it before, so Ihave a game plan in my head, how
(42:40):
I'm going to attack at thistime.
And it's got some of my favoritesequences.
I love Bench to Push Up.
It's one of my favorites.
It's really going to be a goodtime for me to really focus on
that.
But, like I said, I think I saidtime under tension like 20 times
already.
Just to dial it back for amoment and to really focus on
(43:02):
form and stuff like that andwork on my legs.
So that's like where I will beat, is in the house.
The house that Joe made.
That program, he did all that.
So I'm excited to take, it's oneof Joe's favorite programs so I
really enjoy, I'm Taking thestuff that he does all the
programming for so All right.
(43:24):
So I think today's podcast wasall over the place.
I hope you enjoyed it, and Ihope you got some You know the
feeling that you're not aloneand I'm always on my Instagram
to talk about stuff so I'm goingforward in the podcast Episodes
will probably be every two weeksbecause I'm going to start
(43:47):
having guests on and withpeople's schedules and editing
it may take longer to getepisodes up.
So I don't want to be puttingyou know, Podcasts out that are
you know half assed and notfully thought through Yes, so
podcasts will start coming outevery two weeks with Tonal
(44:08):
members, which I'm so excitedabout and we're gonna get
rolling with those you won'tjust have to listen to my voice
anymore.
How exciting is that?
So I will see you all inprobably two weeks I will post
on my instagram when the netwhen episode six drops with a
tonal member So I will talk toeveryone soon Stay strong keep
(44:30):
lifting and keep your head upYou've been listening to
Strength 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
(44:52):
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
(45:14):
comments hit that email strengthunderscore n underscore numbers
82 at yahoo.
com see you next time
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