March 22, 2024 • 38 mins
In this episode of “Mom’s Guide to Juggling It All,” we dive headfirst into the hilarious world of balancing strength training, motherhood, and wifely duties. Join me as I share my epic fails and small victories in attempting to keep fit, keep sane, and keep it all together while wrangling toddlers and tackling the never-ending pile of laundry.
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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.
Welcome back to my podcast.
Gosh, we have so much excitingthings to talk about.
I just had like the mostexciting morning, so I am very
hyped up today.
(01:27):
So we're going to talk about alot of like good stuff.
So all the people that are inAkeem's Ultimate Arms Program,
they are almost at the finishline, hoorah.
I can't wait to see everybody'sbicep measurements.
Like I'm a, like I said, I'mjust a little bit jealous of all
(01:50):
these bicep gains, all these armflexes pictures, because that,
man, gets me so motivated.
So, yeah, so, uh, the, thatprogram is closing up this week.
Um, A lot of people finishingand uh, then we will be moving
into the April challenge TheyReleased the april challenge and
(02:11):
guess who's gonna be with it'sgonna be with coach ash bash It
is with coach ash got I can'tremember the last time she had a
monthly challenge I am soexcited for her.
I'm so excited for all thepeople to take this program.
It's called every athlete.
There's going to be fourFacebook lives for Q and a's.
(02:33):
So definitely there's gonna beplenties of opportunities to
pick coach ashes, brain, andfind if you have answers,
questions coach ashes, just,she's just amazing with, you
know, modifications and Youknow, helping with form and
everything else like that.
Even if you're not taking thisprogram I will be in the
cheering section cause I'm stillin power build.
(02:54):
But definitely still join thoseFacebook lives because somebody
may ask a question aboutsomething that you need an
answer for from your programthat you're in, or maybe it's
just a move that you arestruggling with and somebody
asked the question and it willhelp you because I find the
Facebook lives so incrediblyhelpful.
I learned something every singletime I walk away with feeling
(03:17):
more confident, more reassuredand, you know, in a form with
just overall, just, it justdefinitely helps.
So definitely jump in thoseFacebook lives with the coaches,
even if you're not in theprogram, it's a great idea.
I love it.
Also I joined in on some extrabonus classes this week.
(03:38):
I joined in on a full bodystrength and sweat with coach
Joe Rudonis.
It was amazing.
It was amazing.
I was in recovery mode.
I've been using these kind of asa more warmup to give me more
time to warm up on my heavylifting days when I know I'm
going to be reaching for PRs orI'm going to be going for a
(04:00):
large volume, whichever.
I just, I'm finding the more Igive my body time to warm up,
the better I do.
So what better way than to takelive classes?
Because I love live classes.
I love being on the classes withpeople and, you know, seeing the
coaches and seeing people Irecognize on the screen makes it
(04:24):
so exciting.
I also jumped in on Akeem's 45minute reps class.
Have you guys taken any of thosereps classes?
Oh my word.
Those are amazing.
I highly suggest taking some ofthem.
I only took the one cause Iwanted to see what they were all
(04:46):
about and plus it kind of workedout for my warmup.
I just was like, you know what?
I'm going to sneak in.
I'm just going to like.
I'm going to sneak into Akeem'slive 45 minute class and i'm
going to see what this is allabout.
Holy cannoli That class was litLit And it was so amazing
hearing Akeem say pull the leverduring a class.
(05:08):
It was great I think that thatwas like one of my favorite
parts other than me gettingpower prs when I'm in recovery
mode because he was getting meso amped up.
I'm like katie.
You're supposed to be You Thisis your warm up, girlfriend.
Slow your roll.
Collect yourself.
I'm like, oh no, oh no.
And those Frogger things, Akeem,those, those are just, I am not
(05:35):
Team Frogger.
Don't tell Coach Ash.
Coach Ash got me with thoseFroggers in the January
Challenge program in the, Ithink it was her class six.
But yeah, I am not, I don't, Idon't, I'd rather, I'm going to
say it.
I'm going to say it.
I would rather do burpees andthose froggers.
(05:59):
And then also this week I got tocelebrate one of my really good
tonal friends, coach Mo.
it was so exciting getting tocelebrate coach Mo's birthday.
We took a Joe class, a shoulderclass.
It, it was brutal.
(06:19):
Like who let him do two sets ofoverhead presses.
It was, it's called the upperbody shock sets class.
It's a 20 minute class likethat, that, that, and enough
should have been awarding whenJoe gets short classes, he's
(06:39):
going to pack a punch.
Like he, he's not going to takeit easy.
He is going to go all in.
Because we did standing inclinepress to lateral race, to
standing overhead press, andthen after all of that, two
sets, block two.
Oh, let, let's, let's have toadjust the arms and do barbell
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chin ups.
I thought I was going to have togo get my husband to move the
bar to lift the handles upbecause I had T Rex arms.
I'm like the, I can't even lift.
I'm like, no, what a mess, butit was so fun.
I absolutely love doing thezooms and seeing people's faces
(07:26):
and getting people together.
on classes because even thoughwe're all in different programs,
we all have different goals.
We are always, I, always they'reinspiring, lifting each other up
and it's just the most, I havethe most fun on the Zooms.
I just find it, I don't know,seeing people's faces is just
(07:48):
everything.
So, That is a highlight.
So, all right, what else?
I think that's about it fortonal news.
But going back to, I don't thinkI talked about the coaches, ash
coach ashes program.
It's got a little bit like aGerman body comp, which I'm sure
a lot of people are excitedabout because of Tim's program.
(08:10):
It seems like a lot of peoplereally took on to that style of
training.
So I'm sure a lot of people areexcited to take more of that
style.
We'll also have, you know,endurance and of course, coach
Ash, man, that hit circuit whenthe whole room goes red, coach
Ash is going to give you thatAsh whooping.
That is like the best partbecause coach Ash like goes to a
(08:34):
place.
She does.
She just goes and I am here forit.
I, when I took that one, thefrom the fast track, I was like,
I was like, Oh, hold on, holdon.
Oh yeah.
We're going to rip this thingoff the wall.
It was epic.
So it was exciting week on tonalyou know, celebrating Mo's
birthday, taking some liveclasses and we got, we got the
(08:59):
calendar now for coach ashesApril challenge.
So you'll be able to startwhenever you're ready.
So I'm sure a lot of people willbe excited about that.
So it's going to be exciting.
So we'll have more chit chatsabout the April challenge.
Once more is released about it.
Coach Ash has a live.
(09:20):
Facebook live coming up, so Iwill find out more about that.
talking about tunnel news andwe're kind of up to date with
all the programs.
No new classes as of yet, exceptfor the the programs.
And Casey said she's going to bedropping some more mobility and
she actually sneaked that she'sgot something going on too.
(09:42):
So I'm excited for all the newthings coming.
So bring it on tonal.
So today we're going to talk alot about balancing and how
strength training, motherhood,wife stay at home, mom,
homeschooling, how to, how tojuggle it all.
(10:04):
Because it truly is a jugglingball that you're kind of just
like throwing up, praying thatyou just don't drop one because
you're trying to do, trying todo everything.
Trying to keep up with your selfcare.
You're trying to make sure yourkids are where they're needs.
They, they need to be whatthey're doing that they're at
where they're at.
Things are getting done.
(10:25):
Your house lease, you know, thestuff you got to get done in the
house, you know, the neverending laundry pile that turns
into Mount Everest because thewasher and dryer just doesn't
finish the job, even though wewish it would.
I seriously wish the washer anddryer would just finish the job.
I mean, you, you already.
65 percent there.
(10:46):
Just finish it.
Could you please?
That is like the word.
I am the absolute worst aboutlaundry because I get it halfway
and then I'm like, I take it outof the dryer or I either a
forget it in the washer and thenI have to rerun the washer again
because I left it in there.
Oh my gosh, that is the absoluteworst.
(11:06):
That is the absolute worst.
So I try to think of it as.
Like what are my non negotiablesevery day?
You know, especially with thistime change that's going on
right now.
I'm really struggling withbecause in my brain I will look
at the clock and be like Oh,it's it's it's really eight
o'clock.
(11:26):
No, no katie.
It's seven o'clock in themorning.
You need to get up And i'mreally struggling getting back
in my routine of getting up ontime with Abby getting stuff
done and I'm losing that hour.
Like you think that an hour, youknow, hour and a half wouldn't
make that big of a difference inyour day.
But for me, I am struggling.
(11:48):
I am struggling getting back ontask.
You know, with also with my, youknow, hormones that I'm kind of
dragging ass.
With the brain fog, I'm justkind of like not where I want to
be or I'm not like how I want tobe feeling like I'm feeling
good, my workouts are goinggreat, I'm getting that self
(12:08):
care in with, the sauna anddoing my red light therapy, but
I truly believe that it's thatextra hour that is really
messing with me.
I listen to this podcast thatThis person was talking, I think
it's Huberman, Huberman, I thinkthat's what it is.
That once you wake up, and ifyou try to go back to sleep, it
(12:29):
like restarts your sleep cycle.
So that you're actually moretired than you would be if you
just got up.
Which is, totally makes sense.
So that is something that I'mdefinitely trying to work on, is
getting my ass up out of bed.
Because I Feel like I am chasingmy own tail all day.
(12:54):
Like all day trying to playcatch up, getting stuff done.
Because you know, with myhusband, Aaron works a lot of
hours.
So I'm, you know, I'm cookingeverything, and having people
all on different meal plans,ideas in this house, everybody
has different goals.
So you have, you know, myhusband, Aaron, that is, He's on
(13:17):
a different diet plan than I am.
So I have to cook differentfoods.
I'm trying to gain muscle mass,put weight on.
He's on the opposite.
He's on a, low carb you know,high protein, with his coach and
you guys always ask Aaron trainswith coach Jackson.
He's worked out with him sincehe started on tunnel, tunnel,
not tunnel, Katie tunnel So hekind of built that relationship
(13:41):
with him before I even startedon tonal.
But you know, it's fine.
My coach is better.
I just say it.
We have to give each other shit.
That is, that is like ourmarriage.
Like our friendship is all we,all we do is poke fun at each
other.
And I think that has it has madeit very lighthearted.
(14:05):
And you know, in hard times,we're still able to poke fun and
make each other laugh.
And I think that's one of the,other things that has, you know,
with a happy marriage and happyrelationship is that you're able
to laugh together and you'reable to poke fun at each other.
You're able to, you know, takejokes and, we love cracking
(14:28):
jokes at each other as you guyshave seen.
So.
All right.
Getting back to the time change.
So we get up, I try to make surethat I'm up like by seven 30,
normally seven, seven, seven 30,but I normally try to get up at
six to get my coffee in so I cansit in that peace and quiet for
(14:53):
like an hour, just sit in my bedand enjoy my coffee in silence.
With my weighted blanket allcurled up in just silence.
Like that is my, that's how Ilove to start my day.
And with this time change, I'vejust haven't been doing that.
So I've been rushing, getting mycoffee in before, you know,
(15:16):
making sure that I get all thelunches done and then I get, you
know, make sure that I'm in thegym at a certain time.
So it doesn't cut into myafternoon time of getting
recovery done and getting,housing chores done.
So, so that's what I, that'swhere I'm struggling at right
now with staying on schedule andI've talked to a couple other
(15:37):
moms and it seems to be like aconsensus that this time change
and everybody just kind of feelsoff their kilter a little bit.
So I don't know how long itusually takes for people to, Get
used to the new time change forme It's just this mind thing of
telling me that I have an extrahour when I'm like, no you don't
you need to get up So I hope youall brought something to sip sip
(16:02):
while you're listening to mylovely podcast because I brought
I have my protein shake NormallyI take it outside But the pollen
here in Georgia is horrendousalready.
The green Death Star is here SoI don't sit outside that long.
So my protein shakes will betaken inside now instead of
(16:23):
outside.
So when we're talking about liketrying, scheduling out your day
and making sure that you holdthose non, non negotiables, like
you're going to get your workoutin having that schedule of,
okay, I have this many days thatI, that I have to work out like
(16:43):
with power build, I have to workout five days a week.
Non negotiable.
Those have to get done.
That schedule has to get done.
On what days that happens,that's up in the air.
Sometimes, you know, Hubby'sdays off will switch and I'll
need to switch my rest daysaround.
Because on his days off, I liketo give him the gym.
(17:06):
I like, for as long as he wantsto work out down here and do
Whatever he can take as long ashe wants instead of me rushing
him being like, okay, I need toget, I need to be down here in
this gym because I still need tocook dinners.
I still need to cook makelunches I need to you know, do
laundry or I need to clean thisor do that, you know, so That
helps make my Days easier iswhen I can kind of be like,
(17:30):
okay.
Well, he's off this day in thisday So then I can make my
schedule So the workouts arealways non negotiable You Those
get done.
And then when you're planningyour meals, I always like when
people ask about my diet andstuff like that, I'm not a
nutritionist.
I am not I don't like tell, tellpeople like diets and stuff like
(17:53):
that.
Cause I feel like that that'slike for professionals and for
people that, you know, are notknowledgeable about that stuff.
I am not.
But all I can say is highprotein and make sure you're
fueling your body.
That's what I can say.
So I will always make myproteins for the week.
(18:13):
On one, one or two days, Iusually take to cook that and
then I'll make like a carb andstuff like that.
So make it easy.
Don't make it so hard.
Like I always say, you don'tneed to be Pinterest.
You really don't.
Your plate doesn't have to looklike It was a it was a picture
(18:34):
for pinterest like it doesn'thave to be social media like I
make a burrito and I shove asmuch shit as I can into that
burrito because I'm slacking onmy burritos.
Like I feel like they they needto be like twice the size
because they're just they lookweak So I've been like they've
been like a half half a pound ofbison in them burritos You And,
(18:58):
you know, with my tacos, youknow, we're still doing the
tacos, because we love tacos,tacos fall apart and we still
love them.
Right.
So make it easy on yourself withthe meal planning and, you know,
make little tweaks here andthere to what, like, I always
change my pasta dish around whatI have during the week.
(19:20):
Sometimes it's with chickenmeatballs, sometimes it's with
meat meatballs sometimes it'swith a different kind of like
pasta sauce or with chicken sokind of like keep, keep it so
simple because if you make it sodifficult and you're kind of
like needing all theseingredients because lord knows
how expensive groceries areright now, make it simple so
(19:42):
that it's easy for you to stickwith and focus on your proteins
first.
line, you know, whether you likefish, like salmon bison red meat
chicken, the list goes on.
So make it, make it easier onyourself by kind of sticking
with the basics and thentweaking things here and there
(20:04):
for your carbs to make itinteresting.
So you don't get bored.
Like I'll make homemade mashedpotatoes every once in a while.
And that will be what, you know,with a steak or with, cube steak
or cause cube steak, like cubesteak is so easy to make.
It's literally, I think it takeslike five minutes or something
to cook.
So cube steaks is a really goodoption for, time.
(20:27):
And also it takes, it tastesreally good heated ups.
And that's a plus becausesometimes food just doesn't
taste good like the second day.
Because I used to, I used to bethat person that would never eat
leftovers.
But now I've gotten used to itwith making my, you know, my
meals for the week because Lordknows I do not like to cook.
(20:48):
I don't.
I get, I have, like I havetalked in my previous podcast
about how it's hard for me toeat after cooking because I like
smelling the food and making it,I just get full.
So that is why I kind of spreadout my cooking days.
to make sure that I eat before Icook.
(21:08):
Like I have food ready for me toeat before I start cooking.
And then I can just pack upwhatever I cook that day and put
it away.
So all in all, just make, make,make it easy.
Don't make it difficult.
Don't make it difficult.
So when, you're trying to figureit out what time of day for
(21:29):
doing your workouts, and Ithink, you know, everybody's
kind of, has a different timingthat works for them.
Some people are like, what if Idon't start the morning, coach
Mo at 5am or 4am or I've seenearlier with coach Mo I've seen
earlier and I like roll out, I'mlike, no, absolutely not.
(21:53):
My brain, I can't function thatearly.
But some people, they have tostart their mornings with a
workout and that's how theystart their day.
Like their day is not raring togo unless they work out first
thing in the morning.
Me, I have to wait at leastuntil like 10 o'clock.
Unless there's a live, like at8.
30 or something, I will adjustmy schedule.
(22:14):
And 8.
30 is a normal, I hate norm.
I hate the word normal.
But that's just because I'm justpoking fun at Mo for working
out.
Some people like to work outlate at night.
I can't do that.
I'd be up all night long.
So make sure you just know thatyou're, you know, how many days
(22:35):
you want to work out, what timeof day you want to work out and
give yourself a window of, well,okay, well, if I don't work out
this day, then I get this day.
If I don't work out at thistime, I'm going to push it back,
but I'm going to get it done nomatter what the workout is going
to get done.
So no matter what time of dayyou work out, whatever works for
you, that's what works for you.
Because kids, especially withbeing a, stay at home mom and.
(22:58):
All the tasks that you're tryingto get done during the day,
whether that be fixing the kid'smeals, whether that be doing
linens, doing laundry, cleaningplaying doing homeschool like we
do, you just kind of have to, Ialways say fly by the seat of
your pants, there's You know,we, we taught Abigail at a very
(23:20):
young age, which I think is agood thing, but it also can be a
bad thing.
She is a very time sensitiveperson.
She's very structured.
She's had pretty much the sameschedule since she was a baby.
It just made it easier to makesure that she gets enough sleep.
(23:42):
Because, especially with herimmune system and her blood
condition, we want to make surethat sleep, that she gets it,
that she gets more than enoughsleep that she needs.
Because we all know when kidssleep better, they're healthier
and you know, sleep is soimportant.
And I kind of want, I want thatto grow with her as she gets
(24:02):
older.
Because I definitely wasn'ttaught that.
I mean, I can remember stayingup until 10, 12 o'clock at night
and, you know, all this otherstuff, you know, so I want her
to kind of not get late to thegame.
Like how I am now trying to fixmy sleep and just let her have
this schedule, which she likesand she knows exactly how her
(24:26):
day goes.
And that's kind of like how Iwant to be at, you know, that's,
that is like so crazy.
Our kids are teaching us.
Let me take that let's let'slet's see that right now that I
just said that so she isteaching me how important
Scheduling is how important, youknow keeping the same bedtime
(24:47):
keeping the same lunch breakfastdinner whatever You know, I'm
intuitive eating.
I eat seven times a day.
So that wouldn't this eatingwouldn't work for me, but That
whole importance and calmnessthat comes with knowing, I know
I wake up at this time everyday, done.
(25:08):
I know I go to bed at this timeevery day, done.
Non negotiables.
And that's how Abby is.
She's teaching me like that isjust like, kids are so amazing.
Kids are so amazing.
So she has the same, she's hadthe same bedtime since she was
like, gosh, Forever.
(25:30):
I can't even remember.
She's always had the samebedtime.
She's asleep by 8.
Every night.
So we start bedtime about 6,630.
You know, wrapping things down.
You know, we'll read and kind ofcalm things down.
And, you know, get her ready forbed.
And she's like clockwork.
(25:50):
Literally clockwork.
She's raring to go.
She's calling us Telling us,okay, come on, it's, it's
bedtime, it's bedtime, or, it's,it's lunchtime, and, for her,
that make, that gives so muchstructure.
And I think sometimes that, whenwe don't have that structure,
like when I'm struggling with itright now, that it kind of,
(26:12):
like, feeds into that anxiety.
You know, that, because you, youjust don't have that structure,
and you're kind of just like inhaywire.
And Abigail is such a calm kid.
I mean, she's a kid, but, Imean, she's, that's just, that
totally makes sense now.
Because it really does.
Having that structure of doingthe same thing, roundabout, you
(26:38):
know, give or take, ofscheduling can help.
So you really, with juggling itall, sometimes all it takes is a
schedule.
All sometimes it takes is alittle restructuring.
Sometimes that restructuring hasto happen on a week to week
(26:58):
basis.
Sometimes it's month to month.
So, that's something I'm gonnaget better at is getting that,
you know, just a basic structuredown and sticking with it.
making sure that I am taking thetime to, to map out, alright, I
need to do this on this day.
And these are non-negotiabletoos because non-negotiables for
(27:20):
me, I have to get better at, atnot just thinking it's just my
workouts and my diet and stufflike that because the workouts
and the diet should prepare mefor everything else to get,
like, I should be the same way.
I should be that dialed in.
With my work as I am with myworkouts with like getting shit
done in my house Like that islike where I want to be at where
(27:44):
my level is at and I've talkedabout it with hubby and I've you
know asked for his opinion aboutit and he's like You know he
goes When first when you wake upjust say your name like be like
Katie get up Katie get up Katieget up And I'm like, you know
what?
I'm gonna do it I'm going tostart getting better at this and
(28:08):
it's kind of like what happened,you know, this week with Mo's
birthday It was so important tome that I get up and be there
For Mo's birthday that I hadlike five alarms set.
I would not miss it.
I would not hit snooze And missMo's birthday workout, I just
wouldn't so I have to take thatlike important like Mindset I
(28:32):
have to carry that with me withevery day Being like, okay,
well, look how much more you gotdone today because you stuck to
your structure and you stuck togetting up, having your coffee,
sitting down, getting yourworkout in taking care of
getting Abigail up, gettinghubby out the door for work,
(28:53):
making sure he has all hislunches, all his dinners,
everything is made.
So by 10 o'clock, you're set.
Half your day is done becauseyou've already done all the
meals.
You're already raring to go.
So I think sometimes it's justlike we, we ball everything up
into like one single ball andwe're like, okay, we need to do
(29:15):
all of this at once.
And that's kind of like how myanxiety starts.
And I just like basically justthrow my hands up and been like,
I'm not doing it anything.
I'm not doing it all.
I'm not just, I'm not doing it.
So take one thing at a time.
Take one thing at a time andstick to, stick, stick to the
(29:36):
structure.
Like I said, I'm, I'm going toget better at that.
So I really hope some of theselike little tidbits of you know,
to moms that you're not aloneyou know, with, with starting
training or starting working outthat even some of us that seem
like, oh my gosh, you're somotivated, you're so
disciplined.
(29:56):
We're struggling, like Istruggle and I know sometimes
like I come off as like the mostlike disciplined and locked in
and stuff like that, but Istruggle.
There's definitely days that Idon't want to work out at all.
I'm like, screw this.
I ain't doing it.
But I, but for me that, that,that discipline takes over and
(30:18):
there's just no chance that I'mjust not going to do it.
I'm going to do it.
So just know that you're notalone, like when you're
struggling and especially, nowwith me, in my forties, hormones
changing, there's more healththings that are arising and how
you're feeling day to daychanges, how you sleep day to
(30:38):
day changes, and you're justkind of like figuring things And
you know, figuring out whatworks for you, you know, what,
you look at sometimes, how, youknow, that, what, what do they
say?
Everybody has the same 24 hoursin a day.
That's not true.
But we all do have importantthings that just have to get
done.
(30:59):
And those, like I said, are nonnegotiables.
So.
So, take each day, take eachtask one at a time, and I'm
here, I am telling myself thatbecause, you know, the anxiety
gets the best of you sometimesand you just walk away from it
all and you're like, you knowwhat, I'm just going to, what,
sit on my phone and scroll.
(31:21):
You know, does that help youranxiety?
Does that help your stress?
How fast does time go by whenyou're scrolling on your phone?
Oh my gosh, that is the absoluteworst.
So I don't know if any of youguys with you guys doing laundry
cause we're, we're back on thelaundry cake.
I know.
I'm sorry.
I hate laundry.
(31:41):
How many times you take thisstuff out of the dryer and then
you'll be like, you know what?
I'm just going to sit down, youknow, drink some coffee, drink
some water or something and, andyou get playing on your phone.
How quickly an hour goes by.
I just can't like that.
That dumbfounds me.
So one thing that has worked forme is I'll put music on, I'll
(32:02):
put headphones on in my ears andthat keeps me moving.
I love cleaning the house withmusic on.
I've gotten hubby to, you know,he helps out with cleaning and
he'll put headphones on and wekind of do it together.
And that also helps, you know,when it's a team effort, you
know, Abigail will put herlaundry away.
(32:23):
So sometimes, you know, you haveto delegate some things and not
do it all.
Even though, you know, sometimesyou, like I'm a perfectionist at
some things like the cleaningthe kitchen and doing certain
things, you know, with mygermophobia, there's just some
things that I just can't, Ican't lax on.
I have to do it, but ask forhelp.
(32:47):
Delegate some of that help belike, okay, today I'm going to
do your laundry, but you got toput it away.
And then that's one less thingthat you have to do because then
you have that help so Let's alljust try to Start each day in
(33:09):
the morning on the right footbecause I think that is like the
game changer is Once you startyour first thing in the morning
how your morning goes sets thetone for the day Sets the tone
for the week, each day is a newday, but you don't want stuff
(33:30):
carrying over into your nextday.
You want to kind of clean slateand that's where I need is with
I'm working on is kind of justlike not letting stuff carry
over into the next day.
So then by the end of the weekyou have one big huge ball of
all this stuff and then you'rejust so overwhelmed.
(33:51):
So, like I said, I hope some ofthis stuff really helped you
guys.
I know it seems like a littlechatter box today with the
podcast, but I kind of justwanted to just sit and chat
about, being a mom and, doinghomeschooling and trying to run
the house and just trying to doit all.
But sometimes you really don'thave to do it all.
(34:13):
You just ask for reinforcement,right?
And we, you know, do ittogether.
So I hope this helps somebodyand I hope that you know, moms,
parents, that if you'restruggling, you know, with the
time, the time change like I am,or you're just struggling just
with time in general, gettingstuff done, just one thing at a
(34:35):
time, just knock, knock it outone thing at a time.
And just know mom brain, like meright now, menopausal brain,
hormone brain, you know, whenyou walk into a room and you
totally forget what you're doingthere, or you have something in
your hand and you forgot, whatam I doing with this?
(34:56):
Or even better yet, you startyour coffee machine, but yet you
forget to put the coffee mugunder the Nespresso machine.
That happens.
So days like that, just laugh,just laugh.
I mean, I have learned that, youknow, laughing at myself for
(35:20):
some of my quirks and likethings that I do, because I'm
like, sometimes I wonder, howcan I do all this lifting and
doing this technical stuff and,you know, doing this podcasting
and learning all these newthings.
But yet I can walk into a roomand forget why I went into that
(35:42):
room.
It's like you, the brain justneeds to catch up with
everything else.
So now let's talk about someother exciting stuff.
So I've got many things in theworks, um, going on, and I'm
going to share a couple of thosewith you.
I'm excited for things to come.
(36:03):
I've been working on my YouTubechannel got my intro done, which
I'm really excited about.
So that should be coming upsoon.
The YouTube channel will beabout programming on tunnel
tonal, not tunnel tonal.
It will be about programmingreviewing programs reviewing
(36:24):
classes.
So the podcast here will be moreabout subjects and chit chats
and hopefully coming soon.
I know, I know some of you guysare just waiting for, the tonal
member interviews, which thoseare coming.
I promise.
I'm just really trying to makesure that I'm a lot more
(36:45):
confident.
with Editing and with talking onthe mic.
And I just really appreciate allthe feedback positive and things
that I can work on, negative,everybody needs, corrective
criticism because that's how youget better.
You don't know what, unlesssomebody tells you, Hey, you
could do this better.
(37:05):
So I've listened to all of you.
And I know that you guys reallylove the face to face chatter
versus, listening to, just apodcast.
So I am working on that.
I have more to come.
So I hope to see you all nextweek on next week's podcast.
So thank you for tuning in totoday's episode.
(37:29):
I hope you enjoyed today's show.
Please subscribe, leave a reviewand share it, share it with
people, even though if theydidn't, they don't have a tonal
or maybe there'd be interestedin doing a tonal or maybe
they're just interested instrength training because this
carries on to all over types oftraining.
So, until next time, staystrong, stay motivated, and keep
(37:49):
crushing those workouts.
See you next time.
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
(38:13):
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
(38:34):
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.
Welcome back to my podcast.
Gosh, we have so much excitingthings to talk about.
I just had like the mostexciting morning, so I am very
hyped up today.
(01:27):
So we're going to talk about alot of like good stuff.
So all the people that are inAkeem's Ultimate Arms Program,
they are almost at the finishline, hoorah.
I can't wait to see everybody'sbicep measurements.
Like I'm a, like I said, I'mjust a little bit jealous of all
(01:50):
these bicep gains, all these armflexes pictures, because that,
man, gets me so motivated.
So, yeah, so, uh, the, thatprogram is closing up this week.
Um, A lot of people finishingand uh, then we will be moving
into the April challenge TheyReleased the april challenge and
(02:11):
guess who's gonna be with it'sgonna be with coach ash bash It
is with coach ash got I can'tremember the last time she had a
monthly challenge I am soexcited for her.
I'm so excited for all thepeople to take this program.
It's called every athlete.
There's going to be fourFacebook lives for Q and a's.
(02:33):
So definitely there's gonna beplenties of opportunities to
pick coach ashes, brain, andfind if you have answers,
questions coach ashes, just,she's just amazing with, you
know, modifications and Youknow, helping with form and
everything else like that.
Even if you're not taking thisprogram I will be in the
cheering section cause I'm stillin power build.
(02:54):
But definitely still join thoseFacebook lives because somebody
may ask a question aboutsomething that you need an
answer for from your programthat you're in, or maybe it's
just a move that you arestruggling with and somebody
asked the question and it willhelp you because I find the
Facebook lives so incrediblyhelpful.
I learned something every singletime I walk away with feeling
(03:17):
more confident, more reassuredand, you know, in a form with
just overall, just, it justdefinitely helps.
So definitely jump in thoseFacebook lives with the coaches,
even if you're not in theprogram, it's a great idea.
I love it.
Also I joined in on some extrabonus classes this week.
(03:38):
I joined in on a full bodystrength and sweat with coach
Joe Rudonis.
It was amazing.
It was amazing.
I was in recovery mode.
I've been using these kind of asa more warmup to give me more
time to warm up on my heavylifting days when I know I'm
going to be reaching for PRs orI'm going to be going for a
(04:00):
large volume, whichever.
I just, I'm finding the more Igive my body time to warm up,
the better I do.
So what better way than to takelive classes?
Because I love live classes.
I love being on the classes withpeople and, you know, seeing the
coaches and seeing people Irecognize on the screen makes it
(04:24):
so exciting.
I also jumped in on Akeem's 45minute reps class.
Have you guys taken any of thosereps classes?
Oh my word.
Those are amazing.
I highly suggest taking some ofthem.
I only took the one cause Iwanted to see what they were all
(04:46):
about and plus it kind of workedout for my warmup.
I just was like, you know what?
I'm going to sneak in.
I'm just going to like.
I'm going to sneak into Akeem'slive 45 minute class and i'm
going to see what this is allabout.
Holy cannoli That class was litLit And it was so amazing
hearing Akeem say pull the leverduring a class.
(05:08):
It was great I think that thatwas like one of my favorite
parts other than me gettingpower prs when I'm in recovery
mode because he was getting meso amped up.
I'm like katie.
You're supposed to be You Thisis your warm up, girlfriend.
Slow your roll.
Collect yourself.
I'm like, oh no, oh no.
And those Frogger things, Akeem,those, those are just, I am not
(05:35):
Team Frogger.
Don't tell Coach Ash.
Coach Ash got me with thoseFroggers in the January
Challenge program in the, Ithink it was her class six.
But yeah, I am not, I don't, Idon't, I'd rather, I'm going to
say it.
I'm going to say it.
I would rather do burpees andthose froggers.
(05:59):
And then also this week I got tocelebrate one of my really good
tonal friends, coach Mo.
it was so exciting getting tocelebrate coach Mo's birthday.
We took a Joe class, a shoulderclass.
It, it was brutal.
(06:19):
Like who let him do two sets ofoverhead presses.
It was, it's called the upperbody shock sets class.
It's a 20 minute class likethat, that, that, and enough
should have been awarding whenJoe gets short classes, he's
(06:39):
going to pack a punch.
Like he, he's not going to takeit easy.
He is going to go all in.
Because we did standing inclinepress to lateral race, to
standing overhead press, andthen after all of that, two
sets, block two.
Oh, let, let's, let's have toadjust the arms and do barbell
(07:02):
chin ups.
I thought I was going to have togo get my husband to move the
bar to lift the handles upbecause I had T Rex arms.
I'm like the, I can't even lift.
I'm like, no, what a mess, butit was so fun.
I absolutely love doing thezooms and seeing people's faces
(07:26):
and getting people together.
on classes because even thoughwe're all in different programs,
we all have different goals.
We are always, I, always they'reinspiring, lifting each other up
and it's just the most, I havethe most fun on the Zooms.
I just find it, I don't know,seeing people's faces is just
(07:48):
everything.
So, That is a highlight.
So, all right, what else?
I think that's about it fortonal news.
But going back to, I don't thinkI talked about the coaches, ash
coach ashes program.
It's got a little bit like aGerman body comp, which I'm sure
a lot of people are excitedabout because of Tim's program.
(08:10):
It seems like a lot of peoplereally took on to that style of
training.
So I'm sure a lot of people areexcited to take more of that
style.
We'll also have, you know,endurance and of course, coach
Ash, man, that hit circuit whenthe whole room goes red, coach
Ash is going to give you thatAsh whooping.
That is like the best partbecause coach Ash like goes to a
(08:34):
place.
She does.
She just goes and I am here forit.
I, when I took that one, thefrom the fast track, I was like,
I was like, Oh, hold on, holdon.
Oh yeah.
We're going to rip this thingoff the wall.
It was epic.
So it was exciting week on tonalyou know, celebrating Mo's
birthday, taking some liveclasses and we got, we got the
(08:59):
calendar now for coach ashesApril challenge.
So you'll be able to startwhenever you're ready.
So I'm sure a lot of people willbe excited about that.
So it's going to be exciting.
So we'll have more chit chatsabout the April challenge.
Once more is released about it.
Coach Ash has a live.
(09:20):
Facebook live coming up, so Iwill find out more about that.
talking about tunnel news andwe're kind of up to date with
all the programs.
No new classes as of yet, exceptfor the the programs.
And Casey said she's going to bedropping some more mobility and
she actually sneaked that she'sgot something going on too.
(09:42):
So I'm excited for all the newthings coming.
So bring it on tonal.
So today we're going to talk alot about balancing and how
strength training, motherhood,wife stay at home, mom,
homeschooling, how to, how tojuggle it all.
(10:04):
Because it truly is a jugglingball that you're kind of just
like throwing up, praying thatyou just don't drop one because
you're trying to do, trying todo everything.
Trying to keep up with your selfcare.
You're trying to make sure yourkids are where they're needs.
They, they need to be whatthey're doing that they're at
where they're at.
Things are getting done.
(10:25):
Your house lease, you know, thestuff you got to get done in the
house, you know, the neverending laundry pile that turns
into Mount Everest because thewasher and dryer just doesn't
finish the job, even though wewish it would.
I seriously wish the washer anddryer would just finish the job.
I mean, you, you already.
65 percent there.
(10:46):
Just finish it.
Could you please?
That is like the word.
I am the absolute worst aboutlaundry because I get it halfway
and then I'm like, I take it outof the dryer or I either a
forget it in the washer and thenI have to rerun the washer again
because I left it in there.
Oh my gosh, that is the absoluteworst.
(11:06):
That is the absolute worst.
So I try to think of it as.
Like what are my non negotiablesevery day?
You know, especially with thistime change that's going on
right now.
I'm really struggling withbecause in my brain I will look
at the clock and be like Oh,it's it's it's really eight
o'clock.
(11:26):
No, no katie.
It's seven o'clock in themorning.
You need to get up And i'mreally struggling getting back
in my routine of getting up ontime with Abby getting stuff
done and I'm losing that hour.
Like you think that an hour, youknow, hour and a half wouldn't
make that big of a difference inyour day.
But for me, I am struggling.
(11:48):
I am struggling getting back ontask.
You know, with also with my, youknow, hormones that I'm kind of
dragging ass.
With the brain fog, I'm justkind of like not where I want to
be or I'm not like how I want tobe feeling like I'm feeling
good, my workouts are goinggreat, I'm getting that self
(12:08):
care in with, the sauna anddoing my red light therapy, but
I truly believe that it's thatextra hour that is really
messing with me.
I listen to this podcast thatThis person was talking, I think
it's Huberman, Huberman, I thinkthat's what it is.
That once you wake up, and ifyou try to go back to sleep, it
(12:29):
like restarts your sleep cycle.
So that you're actually moretired than you would be if you
just got up.
Which is, totally makes sense.
So that is something that I'mdefinitely trying to work on, is
getting my ass up out of bed.
Because I Feel like I am chasingmy own tail all day.
(12:54):
Like all day trying to playcatch up, getting stuff done.
Because you know, with myhusband, Aaron works a lot of
hours.
So I'm, you know, I'm cookingeverything, and having people
all on different meal plans,ideas in this house, everybody
has different goals.
So you have, you know, myhusband, Aaron, that is, He's on
(13:17):
a different diet plan than I am.
So I have to cook differentfoods.
I'm trying to gain muscle mass,put weight on.
He's on the opposite.
He's on a, low carb you know,high protein, with his coach and
you guys always ask Aaron trainswith coach Jackson.
He's worked out with him sincehe started on tunnel, tunnel,
not tunnel, Katie tunnel So hekind of built that relationship
(13:41):
with him before I even startedon tonal.
But you know, it's fine.
My coach is better.
I just say it.
We have to give each other shit.
That is, that is like ourmarriage.
Like our friendship is all we,all we do is poke fun at each
other.
And I think that has it has madeit very lighthearted.
(14:05):
And you know, in hard times,we're still able to poke fun and
make each other laugh.
And I think that's one of the,other things that has, you know,
with a happy marriage and happyrelationship is that you're able
to laugh together and you'reable to poke fun at each other.
You're able to, you know, takejokes and, we love cracking
(14:28):
jokes at each other as you guyshave seen.
So.
All right.
Getting back to the time change.
So we get up, I try to make surethat I'm up like by seven 30,
normally seven, seven, seven 30,but I normally try to get up at
six to get my coffee in so I cansit in that peace and quiet for
(14:53):
like an hour, just sit in my bedand enjoy my coffee in silence.
With my weighted blanket allcurled up in just silence.
Like that is my, that's how Ilove to start my day.
And with this time change, I'vejust haven't been doing that.
So I've been rushing, getting mycoffee in before, you know,
(15:16):
making sure that I get all thelunches done and then I get, you
know, make sure that I'm in thegym at a certain time.
So it doesn't cut into myafternoon time of getting
recovery done and getting,housing chores done.
So, so that's what I, that'swhere I'm struggling at right
now with staying on schedule andI've talked to a couple other
(15:37):
moms and it seems to be like aconsensus that this time change
and everybody just kind of feelsoff their kilter a little bit.
So I don't know how long itusually takes for people to, Get
used to the new time change forme It's just this mind thing of
telling me that I have an extrahour when I'm like, no you don't
you need to get up So I hope youall brought something to sip sip
(16:02):
while you're listening to mylovely podcast because I brought
I have my protein shake NormallyI take it outside But the pollen
here in Georgia is horrendousalready.
The green Death Star is here SoI don't sit outside that long.
So my protein shakes will betaken inside now instead of
(16:23):
outside.
So when we're talking about liketrying, scheduling out your day
and making sure that you holdthose non, non negotiables, like
you're going to get your workoutin having that schedule of,
okay, I have this many days thatI, that I have to work out like
(16:43):
with power build, I have to workout five days a week.
Non negotiable.
Those have to get done.
That schedule has to get done.
On what days that happens,that's up in the air.
Sometimes, you know, Hubby'sdays off will switch and I'll
need to switch my rest daysaround.
Because on his days off, I liketo give him the gym.
(17:06):
I like, for as long as he wantsto work out down here and do
Whatever he can take as long ashe wants instead of me rushing
him being like, okay, I need toget, I need to be down here in
this gym because I still need tocook dinners.
I still need to cook makelunches I need to you know, do
laundry or I need to clean thisor do that, you know, so That
helps make my Days easier iswhen I can kind of be like,
(17:30):
okay.
Well, he's off this day in thisday So then I can make my
schedule So the workouts arealways non negotiable You Those
get done.
And then when you're planningyour meals, I always like when
people ask about my diet andstuff like that, I'm not a
nutritionist.
I am not I don't like tell, tellpeople like diets and stuff like
(17:53):
that.
Cause I feel like that that'slike for professionals and for
people that, you know, are notknowledgeable about that stuff.
I am not.
But all I can say is highprotein and make sure you're
fueling your body.
That's what I can say.
So I will always make myproteins for the week.
(18:13):
On one, one or two days, Iusually take to cook that and
then I'll make like a carb andstuff like that.
So make it easy.
Don't make it so hard.
Like I always say, you don'tneed to be Pinterest.
You really don't.
Your plate doesn't have to looklike It was a it was a picture
(18:34):
for pinterest like it doesn'thave to be social media like I
make a burrito and I shove asmuch shit as I can into that
burrito because I'm slacking onmy burritos.
Like I feel like they they needto be like twice the size
because they're just they lookweak So I've been like they've
been like a half half a pound ofbison in them burritos You And,
(18:58):
you know, with my tacos, youknow, we're still doing the
tacos, because we love tacos,tacos fall apart and we still
love them.
Right.
So make it easy on yourself withthe meal planning and, you know,
make little tweaks here andthere to what, like, I always
change my pasta dish around whatI have during the week.
(19:20):
Sometimes it's with chickenmeatballs, sometimes it's with
meat meatballs sometimes it'swith a different kind of like
pasta sauce or with chicken sokind of like keep, keep it so
simple because if you make it sodifficult and you're kind of
like needing all theseingredients because lord knows
how expensive groceries areright now, make it simple so
(19:42):
that it's easy for you to stickwith and focus on your proteins
first.
line, you know, whether you likefish, like salmon bison red meat
chicken, the list goes on.
So make it, make it easier onyourself by kind of sticking
with the basics and thentweaking things here and there
(20:04):
for your carbs to make itinteresting.
So you don't get bored.
Like I'll make homemade mashedpotatoes every once in a while.
And that will be what, you know,with a steak or with, cube steak
or cause cube steak, like cubesteak is so easy to make.
It's literally, I think it takeslike five minutes or something
to cook.
So cube steaks is a really goodoption for, time.
(20:27):
And also it takes, it tastesreally good heated ups.
And that's a plus becausesometimes food just doesn't
taste good like the second day.
Because I used to, I used to bethat person that would never eat
leftovers.
But now I've gotten used to itwith making my, you know, my
meals for the week because Lordknows I do not like to cook.
(20:48):
I don't.
I get, I have, like I havetalked in my previous podcast
about how it's hard for me toeat after cooking because I like
smelling the food and making it,I just get full.
So that is why I kind of spreadout my cooking days.
to make sure that I eat before Icook.
(21:08):
Like I have food ready for me toeat before I start cooking.
And then I can just pack upwhatever I cook that day and put
it away.
So all in all, just make, make,make it easy.
Don't make it difficult.
Don't make it difficult.
So when, you're trying to figureit out what time of day for
(21:29):
doing your workouts, and Ithink, you know, everybody's
kind of, has a different timingthat works for them.
Some people are like, what if Idon't start the morning, coach
Mo at 5am or 4am or I've seenearlier with coach Mo I've seen
earlier and I like roll out, I'mlike, no, absolutely not.
(21:53):
My brain, I can't function thatearly.
But some people, they have tostart their mornings with a
workout and that's how theystart their day.
Like their day is not raring togo unless they work out first
thing in the morning.
Me, I have to wait at leastuntil like 10 o'clock.
Unless there's a live, like at8.
30 or something, I will adjustmy schedule.
(22:14):
And 8.
30 is a normal, I hate norm.
I hate the word normal.
But that's just because I'm justpoking fun at Mo for working
out.
Some people like to work outlate at night.
I can't do that.
I'd be up all night long.
So make sure you just know thatyou're, you know, how many days
(22:35):
you want to work out, what timeof day you want to work out and
give yourself a window of, well,okay, well, if I don't work out
this day, then I get this day.
If I don't work out at thistime, I'm going to push it back,
but I'm going to get it done nomatter what the workout is going
to get done.
So no matter what time of dayyou work out, whatever works for
you, that's what works for you.
Because kids, especially withbeing a, stay at home mom and.
(22:58):
All the tasks that you're tryingto get done during the day,
whether that be fixing the kid'smeals, whether that be doing
linens, doing laundry, cleaningplaying doing homeschool like we
do, you just kind of have to, Ialways say fly by the seat of
your pants, there's You know,we, we taught Abigail at a very
(23:20):
young age, which I think is agood thing, but it also can be a
bad thing.
She is a very time sensitiveperson.
She's very structured.
She's had pretty much the sameschedule since she was a baby.
It just made it easier to makesure that she gets enough sleep.
(23:42):
Because, especially with herimmune system and her blood
condition, we want to make surethat sleep, that she gets it,
that she gets more than enoughsleep that she needs.
Because we all know when kidssleep better, they're healthier
and you know, sleep is soimportant.
And I kind of want, I want thatto grow with her as she gets
(24:02):
older.
Because I definitely wasn'ttaught that.
I mean, I can remember stayingup until 10, 12 o'clock at night
and, you know, all this otherstuff, you know, so I want her
to kind of not get late to thegame.
Like how I am now trying to fixmy sleep and just let her have
this schedule, which she likesand she knows exactly how her
(24:26):
day goes.
And that's kind of like how Iwant to be at, you know, that's,
that is like so crazy.
Our kids are teaching us.
Let me take that let's let'slet's see that right now that I
just said that so she isteaching me how important
Scheduling is how important, youknow keeping the same bedtime
(24:47):
keeping the same lunch breakfastdinner whatever You know, I'm
intuitive eating.
I eat seven times a day.
So that wouldn't this eatingwouldn't work for me, but That
whole importance and calmnessthat comes with knowing, I know
I wake up at this time everyday, done.
(25:08):
I know I go to bed at this timeevery day, done.
Non negotiables.
And that's how Abby is.
She's teaching me like that isjust like, kids are so amazing.
Kids are so amazing.
So she has the same, she's hadthe same bedtime since she was
like, gosh, Forever.
(25:30):
I can't even remember.
She's always had the samebedtime.
She's asleep by 8.
Every night.
So we start bedtime about 6,630.
You know, wrapping things down.
You know, we'll read and kind ofcalm things down.
And, you know, get her ready forbed.
And she's like clockwork.
(25:50):
Literally clockwork.
She's raring to go.
She's calling us Telling us,okay, come on, it's, it's
bedtime, it's bedtime, or, it's,it's lunchtime, and, for her,
that make, that gives so muchstructure.
And I think sometimes that, whenwe don't have that structure,
like when I'm struggling with itright now, that it kind of,
(26:12):
like, feeds into that anxiety.
You know, that, because you, youjust don't have that structure,
and you're kind of just like inhaywire.
And Abigail is such a calm kid.
I mean, she's a kid, but, Imean, she's, that's just, that
totally makes sense now.
Because it really does.
Having that structure of doingthe same thing, roundabout, you
(26:38):
know, give or take, ofscheduling can help.
So you really, with juggling itall, sometimes all it takes is a
schedule.
All sometimes it takes is alittle restructuring.
Sometimes that restructuring hasto happen on a week to week
(26:58):
basis.
Sometimes it's month to month.
So, that's something I'm gonnaget better at is getting that,
you know, just a basic structuredown and sticking with it.
making sure that I am taking thetime to, to map out, alright, I
need to do this on this day.
And these are non-negotiabletoos because non-negotiables for
(27:20):
me, I have to get better at, atnot just thinking it's just my
workouts and my diet and stufflike that because the workouts
and the diet should prepare mefor everything else to get,
like, I should be the same way.
I should be that dialed in.
With my work as I am with myworkouts with like getting shit
done in my house Like that islike where I want to be at where
(27:44):
my level is at and I've talkedabout it with hubby and I've you
know asked for his opinion aboutit and he's like You know he
goes When first when you wake upjust say your name like be like
Katie get up Katie get up Katieget up And I'm like, you know
what?
I'm gonna do it I'm going tostart getting better at this and
(28:08):
it's kind of like what happened,you know, this week with Mo's
birthday It was so important tome that I get up and be there
For Mo's birthday that I hadlike five alarms set.
I would not miss it.
I would not hit snooze And missMo's birthday workout, I just
wouldn't so I have to take thatlike important like Mindset I
(28:32):
have to carry that with me withevery day Being like, okay,
well, look how much more you gotdone today because you stuck to
your structure and you stuck togetting up, having your coffee,
sitting down, getting yourworkout in taking care of
getting Abigail up, gettinghubby out the door for work,
(28:53):
making sure he has all hislunches, all his dinners,
everything is made.
So by 10 o'clock, you're set.
Half your day is done becauseyou've already done all the
meals.
You're already raring to go.
So I think sometimes it's justlike we, we ball everything up
into like one single ball andwe're like, okay, we need to do
(29:15):
all of this at once.
And that's kind of like how myanxiety starts.
And I just like basically justthrow my hands up and been like,
I'm not doing it anything.
I'm not doing it all.
I'm not just, I'm not doing it.
So take one thing at a time.
Take one thing at a time andstick to, stick, stick to the
(29:36):
structure.
Like I said, I'm, I'm going toget better at that.
So I really hope some of theselike little tidbits of you know,
to moms that you're not aloneyou know, with, with starting
training or starting working outthat even some of us that seem
like, oh my gosh, you're somotivated, you're so
disciplined.
(29:56):
We're struggling, like Istruggle and I know sometimes
like I come off as like the mostlike disciplined and locked in
and stuff like that, but Istruggle.
There's definitely days that Idon't want to work out at all.
I'm like, screw this.
I ain't doing it.
But I, but for me that, that,that discipline takes over and
(30:18):
there's just no chance that I'mjust not going to do it.
I'm going to do it.
So just know that you're notalone, like when you're
struggling and especially, nowwith me, in my forties, hormones
changing, there's more healththings that are arising and how
you're feeling day to daychanges, how you sleep day to
(30:38):
day changes, and you're justkind of like figuring things And
you know, figuring out whatworks for you, you know, what,
you look at sometimes, how, youknow, that, what, what do they
say?
Everybody has the same 24 hoursin a day.
That's not true.
But we all do have importantthings that just have to get
done.
(30:59):
And those, like I said, are nonnegotiables.
So.
So, take each day, take eachtask one at a time, and I'm
here, I am telling myself thatbecause, you know, the anxiety
gets the best of you sometimesand you just walk away from it
all and you're like, you knowwhat, I'm just going to, what,
sit on my phone and scroll.
(31:21):
You know, does that help youranxiety?
Does that help your stress?
How fast does time go by whenyou're scrolling on your phone?
Oh my gosh, that is the absoluteworst.
So I don't know if any of youguys with you guys doing laundry
cause we're, we're back on thelaundry cake.
I know.
I'm sorry.
I hate laundry.
(31:41):
How many times you take thisstuff out of the dryer and then
you'll be like, you know what?
I'm just going to sit down, youknow, drink some coffee, drink
some water or something and, andyou get playing on your phone.
How quickly an hour goes by.
I just can't like that.
That dumbfounds me.
So one thing that has worked forme is I'll put music on, I'll
(32:02):
put headphones on in my ears andthat keeps me moving.
I love cleaning the house withmusic on.
I've gotten hubby to, you know,he helps out with cleaning and
he'll put headphones on and wekind of do it together.
And that also helps, you know,when it's a team effort, you
know, Abigail will put herlaundry away.
(32:23):
So sometimes, you know, you haveto delegate some things and not
do it all.
Even though, you know, sometimesyou, like I'm a perfectionist at
some things like the cleaningthe kitchen and doing certain
things, you know, with mygermophobia, there's just some
things that I just can't, Ican't lax on.
I have to do it, but ask forhelp.
(32:47):
Delegate some of that help belike, okay, today I'm going to
do your laundry, but you got toput it away.
And then that's one less thingthat you have to do because then
you have that help so Let's alljust try to Start each day in
(33:09):
the morning on the right footbecause I think that is like the
game changer is Once you startyour first thing in the morning
how your morning goes sets thetone for the day Sets the tone
for the week, each day is a newday, but you don't want stuff
(33:30):
carrying over into your nextday.
You want to kind of clean slateand that's where I need is with
I'm working on is kind of justlike not letting stuff carry
over into the next day.
So then by the end of the weekyou have one big huge ball of
all this stuff and then you'rejust so overwhelmed.
(33:51):
So, like I said, I hope some ofthis stuff really helped you
guys.
I know it seems like a littlechatter box today with the
podcast, but I kind of justwanted to just sit and chat
about, being a mom and, doinghomeschooling and trying to run
the house and just trying to doit all.
But sometimes you really don'thave to do it all.
(34:13):
You just ask for reinforcement,right?
And we, you know, do ittogether.
So I hope this helps somebodyand I hope that you know, moms,
parents, that if you'restruggling, you know, with the
time, the time change like I am,or you're just struggling just
with time in general, gettingstuff done, just one thing at a
(34:35):
time, just knock, knock it outone thing at a time.
And just know mom brain, like meright now, menopausal brain,
hormone brain, you know, whenyou walk into a room and you
totally forget what you're doingthere, or you have something in
your hand and you forgot, whatam I doing with this?
(34:56):
Or even better yet, you startyour coffee machine, but yet you
forget to put the coffee mugunder the Nespresso machine.
That happens.
So days like that, just laugh,just laugh.
I mean, I have learned that, youknow, laughing at myself for
(35:20):
some of my quirks and likethings that I do, because I'm
like, sometimes I wonder, howcan I do all this lifting and
doing this technical stuff and,you know, doing this podcasting
and learning all these newthings.
But yet I can walk into a roomand forget why I went into that
(35:42):
room.
It's like you, the brain justneeds to catch up with
everything else.
So now let's talk about someother exciting stuff.
So I've got many things in theworks, um, going on, and I'm
going to share a couple of thosewith you.
I'm excited for things to come.
(36:03):
I've been working on my YouTubechannel got my intro done, which
I'm really excited about.
So that should be coming upsoon.
The YouTube channel will beabout programming on tunnel
tonal, not tunnel tonal.
It will be about programmingreviewing programs reviewing
(36:24):
classes.
So the podcast here will be moreabout subjects and chit chats
and hopefully coming soon.
I know, I know some of you guysare just waiting for, the tonal
member interviews, which thoseare coming.
I promise.
I'm just really trying to makesure that I'm a lot more
(36:45):
confident.
with Editing and with talking onthe mic.
And I just really appreciate allthe feedback positive and things
that I can work on, negative,everybody needs, corrective
criticism because that's how youget better.
You don't know what, unlesssomebody tells you, Hey, you
could do this better.
(37:05):
So I've listened to all of you.
And I know that you guys reallylove the face to face chatter
versus, listening to, just apodcast.
So I am working on that.
I have more to come.
So I hope to see you all nextweek on next week's podcast.
So thank you for tuning in totoday's episode.
(37:29):
I hope you enjoyed today's show.
Please subscribe, leave a reviewand share it, share it with
people, even though if theydidn't, they don't have a tonal
or maybe there'd be interestedin doing a tonal or maybe
they're just interested instrength training because this
carries on to all over types oftraining.
So, until next time, staystrong, stay motivated, and keep
(37:49):
crushing those workouts.
See you next time.
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
(38:13):
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
(38:34):
comments hit that email strengthunderscore n underscore numbers
82 at yahoo.
com see you next time
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