March 15, 2024 • 31 mins
Tune in to my latest podcast episode where I dive into the world of my recovery methods like sauna sessions, red light therapy, and mobility exercises. Discover how these practices enhance my recovery process, improve overall wellness, and optimize performance. Whether you’re an athlete looking to speed up recovery or simply aiming to enhance your daily routine, join me as we explore the benefits behind these techniques. Get ready to elevate your recovery game and unlock your full potential!
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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.
Well, good morning, goodafternoon, and good evening.
Whenever you're listening tothis, first we're going to, of
course, we always start off withsome tunnel news, not tunnel,
(01:27):
Katie, tonal, tonal, tonal,tonal, I know, I don't know what
it is with me saying tunnel, butthere's no you Katie, it's
tonal, I'm working on it.
first off we had a Akeem'sbirthday, coach Akeem's
birthday.
I was lucky enough to be a partof that little birthday video.
(01:47):
I was so excited to, get theopportunity to wish him a happy
birthday.
And, that was, that, that wasamazing.
I, that like brought me so muchjoy that they asked me to do
that.
So that was cool.
Casey, coach Casey posted about,she recorded some new mobility,
(02:08):
so we will have lots of amazinggnarly.
coming our way.
So I am excited about thatbecause I am almost done with
all the mobility classes thattonal has.
So I'm excited for more mobilitywith Casey and on that I'm also
hoping I am, tonal does these,On their Facebook and the OTC
(02:32):
where you can kind of givefeedback on what kind of stuff
you'd like to see on tonal Whatkind of programs and stuff and
one of the things that I wouldlike to see on tonal is Like the
breath work that Casey has beenworking on Christina has been
working on so that would beamazing if they brought Programs
like that or eat just even acouple classes would be amazing
(02:54):
because I'm intrigued by I amvery interested in what she's
doing with all this breathworktraining that she's doing in New
York.
So that would be, that would becool if they did that.
Also the coaches posted pics andvideos from a photo shoot.
They are up, they are definitelyup to something.
I need to know.
I need to know.
I need the inside scoop.
Like, what is going on?
(03:14):
Whatever it is, I'm excited forit.
so that looked like a lot offun.
And I have, I love seeing that.
I love seeing all the coachestogether when they're doing
these video shoots and stufflike that.
It's always fun.
You know, the, behind thescenes, funny videos that the
coaches post are always a goodtime.
So I definitely enjoy that theyshare those with us.
Also, Tonal set out t shirts andcards of, from the January
(03:41):
challenge.
I was definitely excited to geta Tonal shirt.
so that was really cool.
So I've gotten a couple ofmessages about how to get
involved with these, likechallenges and earning prizes
and stuff like that.
So you want to make sure thatyou're in the OTC in the group
page, which is absolutely, Iabsolutely love the OTC.
(04:02):
It is the official TonalFacebook page.
So make sure you join that.
even if you're consideringgetting a Tonal, it is a great
place to, you can kind of likefeel out the community.
You can see more about like thecoaches interactions in there.
You can see like the challengesthat goes on in the community.
So it's definitely a good placeto go if you're even considering
buying a tonal.
(04:23):
so you want to make sure thatyou keep up Dia always post
everything in that Facebook pageabout all the stuff going on
with challenges, especially likewith the prizes, just being OTC,
that's what you got to do.
And also don't miss out on thecoaches live Q and a's.
Don't miss out on those.
(04:44):
Coach Ash has one this week.
I believe, I believe it is onThursday.
I believe it is tomorrow.
Cause I'm recording this onWednesday.
So I believe it is Thursday.
so don't miss out on those Q andA's with the coaches.
Those are so vital.
Those give you an opportunity toget that one on one question
with the coach, that one on onehelp with the move that you, are
(05:06):
needing help with, programsuggestion.
It's just a great opportunity topick their brain.
I never miss a coach livebecause of that, because I
always learn something new,whether that be, it's a Joe
live, it's an Ash live, it's acoach T or Tim or Keem, all of
them, Kristi, Casey, all ofthem.
(05:27):
And it's a great opportunity topick their brain.
So, um, So, yeah.
So also speaking of Q and A's,Akeem has one also for week two,
which, there are still in thatupper body gains.
I'm so jealous.
The pump pictures from theladies, from the ladies has got
(05:49):
me so fired up and so jealous,the flexes, the triceps.
It's a tricep.
amazing.
So coach Akeem has his live alsothis week, I think it's this
week.
Yeah.
for, his week two of thechallenge.
so I am excited to see all thefeedback that people are having
(06:11):
from this program.
And, you know, honestly, I'mreally excited to see at the end
of this program because Akeemhad everybody, measure their
biceps and.
I'm gonna be so jealous.
It's fine because I will circleback and I will definitely get
back into, when I do anaccumulation phase, I will
(06:31):
definitely try the arm gains.
because right now I actuallystarted back in power build.
I am back in my power build.
I am back at home base.
So I started, this week backinto power build and it is It
has been amazing.
It is just, that is just whereit started for me.
And it's just so funny how I'vemade like a complete circle,
(06:54):
because I was actually in powerbuild last year at this time.
So I am excited to be backthere.
So it's going well.
I'm excited.
But today we are here to talknot so much about programs.
Well, maybe a little bit aboutprogramming.
We're going to talk aboutrecovery.
We're going to talk aboutdeloading.
We're going to talk aboutproducts that I use, that I
(07:15):
have.
that are, used on a daily basisor, when I'm doing deloads that
help me recover faster.
because we all want to do thisfor longer, right?
Like we all want to be movinglike we are now.
Um, so we want to keep, youknow, whether that be running,
strength training, jumping,cycling, whatever your choice of
(07:36):
movement is.
You want to do that for the longgame, right?
You don't want, you want to doit pain free.
Like I don't like feeling pain.
so these are great ways that Iuse to, get myself recovered
faster, ready for my nextworkout, and I'm not
overtraining because ignoring apain or a discomfort when you're
(07:59):
working out and then continue toworking out, it's not going to
help the problem.
It's just going to prolong it.
Because trust me.
I used to run with hip pain.
I used to run with knee pain.
I can remember lifting weights,having, you know, with my
shoulder presses, cause I have,my left arm always gives me a
problem.
So I always have to give alittle bit more TSC T TLC to my
(08:20):
left arm to make sure that it isgetting the tension that it
needs so I can work out betterand lift heavier and get
stronger.
So don't ignore it when you'refeeling a little, Hmm, that
doesn't feel right.
That feels kind of like whatcoach Casey would say.
It feels kind of gnarly.
So address it, don't ignore it.
(08:41):
So a couple of the products thatI have here, I use, um,
Hypervice.
I use Normatec and I also usethe Hypervulp gun.
So for the Normatec, those arethe leg compressions.
I've used those when I used torun marathons.
When I did a lot of cardio, Iuse them.
but for me right now, the topone, believe it or not, is the
(09:03):
hip attachment.
If you have the Norma tech,machine, get yourself the hip
attachment, the hip attachment,oh my word, it will make a grown
girl cry.
Okay.
But it is so worth it.
I think I, I know I neglected myhips and I know sometimes I
(09:24):
still need to get in thatmindset of, you need to train
your hips, you need to work outyour hips, so, because they do a
lot for you, whether that behinging, that you're jumping,
you're running, your hips do alot and you need them to feel
good.
So, the hip attachment for theNormatech, I highly recommend
you add that if you have the,uh, Normatech system.
(09:45):
the hypervolt gun we've alwayshad.
I love that.
I mean, it's good for, you know,getting into the muscles.
so I know a lot of you mighthave the Theragun, so it's kind
of that percussion for themuscles.
So it's, they're both prettymuch the same.
I know that Theragun came outwith a new one.
Uh, coach Ash actually went to,I think she went to the product
(10:07):
release for that.
So I'm interested to hearfeedback from her about how she
feels about the, about that,about the new one.
I also have, cupping.
I also do cupping for my back.
Um, definitely helps release mylats.
My lats get so tight.
(10:28):
So that is something that Ireally try to make sure that I
recover a lot better.
And, Spend a little bit more TLCon my lats with stretching.
Um, because you know, whenwe're, like Joe says, when
you're doing compound moves,you're using a lot more just
like doing a deadlift, you'renot just using your legs.
So, you know, my lats get veryfatigued on leg days.
(10:51):
So I really have to make surethat I am taking that TLC and
use, you know, the cupping hasbeen one thing that has
definitely helped me.
Uh, we also have a sauna in ourgym.
we have a red light therapysystem also, and, we're going to
get into those bigger things andtalk a little bit more about the
(11:12):
benefits that I have found,because right now I'm kind of,
I've had a rough week.
It's been a little, little overa week.
I'm having some hormonalchanges.
Um, I literally was like almostin tears talking to Aaron about
it because I don't know aswomen, it feels like we're
(11:33):
always like trying to adjust,like you just need to adjust.
And it's so, and it's like you,I hear that and I'm like, you
don't understand how hard thisis.
Like I'm telling myself, youjust need to adjust.
That's me talking to myself.
And my husband, Aaron, he's liketrying to understand and I don't
(11:55):
even understand.
You know, when you'reresearching things about women's
health and about women, all,hormones and stuff like that,
it's so like, there's nostudies, there's no answers for
us.
There's, Oh, well you can takethis medication and this could
help balance you out or, um, youknow, and it's like, I don't
(12:18):
want to take a pill.
So for me, I don't want to go tothe med.
I don't want to take drugs.
I don't want to take anymedications.
I'm just my brain.
I'm just not there.
I've been down that road beforewhere I.
I believe that medications andpharmaceutical was a fix all,
whether that be for my anxiety,my depression, my, my PTSD, with
(12:40):
everything.
It's like for a long time, I wasso into thinking I have to take
a pill to make me feel better orI have to take this to make me
feel better.
So when Aaron and I startedworking out, we really started
looking into making our livesbetter, making our, our health
(13:01):
better.
not being reliant on a pill totake.
So we looked into this sauna.
I personally did a lot ofresearch on the sauna that we
have.
We have the, uh, sunlight andsignature.
It's three person.
so I would say two comfortably.
both my husband and I, we'repretty tall people.
(13:23):
So I would say definitely.
It's more for like two people,not so much three.
You'd probably get a littleclaustrophobic with three people
in there.
all it took was a 20, um, 120volt with the 20 circuit and
designated and it's regular plugand you literally plug it in.
so a sauna is, it kind of mimicsan exercise.
(13:44):
It will help improve your hearthealth and lower your blood
pressure.
I do the sauna about.
three to five days a week forabout 30 minutes and it gets up
to about 150 degrees.
Excuse me, I need to drink yourwater from the NGO.
(14:04):
Excuse me.
And Joe, we trust cup.
it also, it improved, like Isaid, improves your heart
health.
It reduces the risks ofinfection like, helps your
immune system.
So if you use Asana four times aweek, there's a 65 percent
chance of, uh, cardiac issues,lowers your risk, 63 percent of
heart disease, 48 percent forcoronary artery disease, and 46
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percent your risk ofhypertension, which my mom was
hypertensive and I've never hadany issue with hypertension.
So that's a way to go for me.
I'm, I'm definitely don't wantto have any issues with that.
And one of the studies actuallysaid 65 percent reduced.
Of Alzheimer's and fewer, excuseme, fewer symptoms of
(14:50):
depression.
So that's amazing.
Statistics about, cardiac healthand stuff like that with the,
sauna.
So 30 minutes a session, it, itmakes me feel like a million
bucks.
It helps me recover a lot fasterand it's also might possibly
(15:11):
help me with my hormonal issues.
I didn't know until I'verecently, done some reading and
I've listened to some doctors onsome podcast talking about it.
So I was going to share some ofthe info that I have found.
using Asana three times a weekcan actually stimulate your
vital proteins and estrogenlevels.
(15:31):
So, for me, I believe that I'mgoing into pre metapause.
so my hormones are kind of veryunstable right now.
so they also say that it can,um, also help reduce, hot
flashes.
It helps, it can actually helpstabilize your menstrual for
your monthly menstrual.
(15:51):
Um, and it can also help withyour cramps.
And that has been a game changerfor me is cramps, to help with
using the sauna.
So I definitely will find myselfusing it more now.
since I, you know, hopefullythis research that I've found is
true and it will actually helpme.
(16:12):
so that's definitely somethingthat I'm excited about because
they're really, the studies onmenopause, there's like hardly
anything, which is, it makes meso sad because it's all, all
we're doing is throwing thingsat a wall and seeing what
sticks, what can help us.
(16:34):
especially when you don't wantto go the pharmaceutical route
or, you know, medication route.
Um, I've also ordered, somevitamins from thorn.
Like you guys know, I'm hugethorn fans.
So, um, I've ordered somevitamins through there that they
said that could help me.
So we're going to try it.
We're going to try it that wayto kind of using the sauna and,
(16:55):
you know, of course exercisingand all this helps with, you
know, your, hormonal and,sometimes with pre metapause and
stuff like that, depression kindof kicks in a little bit harder.
So all of that helps.
so now after talking about thesauna for a little bit, we're
going to talk a little bit moreso about like red light and also
(17:19):
the, I'll add this about thesauna, that how it helps with
inflammation.
So with recovery.
hence the talk about today isthat it actually helps to detox
the body and that reduces theinflammation for your sore
muscles and joints.
So, hey, that's amazing.
(17:40):
So now we're, now, like I said,we're going to talk about the
red light.
So we've had this red light thatis, gosh, we've had it for
almost a year now.
It's a platinum led and it's abio max 900.
So it's actual a medical grade,red light therapy.
(18:01):
So there's all kinds ofdifferent red lights on the
market.
this is the one that my husbanddid the most research on and,
had the most studies done withit.
And like I said, medical grade.
So that's kind of like why wewent with what we did.
the red light helps with sleep,increased energy.
Your over well being helps withback pain.
(18:24):
That has been, I mean, back,because sometimes when we have
cramps, you know, you think youwant to put the heat on your
belly, but sometimes by puttingit on your back, it helps.
I don't know why it just does.
I'm not a doctor, but that'sjust what I've had found.
it also helps with like skinissues, like eczema.
(18:46):
muscle recovery, athleticperformance.
So I heard this analogy kindthis, what, when I was talking
with Aaron about like red light,cause I was getting feedback
from him because he's the onethat really did the research on
the, red light is the red lightis acting like a power plant for
your body.
(19:07):
So to, to re energize it, whichI thought is a very cool
analogy.
So the red light is the powerplant.
For your body.
Pretty cool.
So, so now since we've talkedabout red light, we've talked
about sauna and all about the,like leg compressions,
(19:27):
hypervolt, hypervise, all theamazing tools that you can have
that you can add to your arsenalto help you recover faster, to,
uh, keep you in the long game.
Now we're going to talk aboutmobility stretches.
warmups.
I haven't noticed how importanta longer warmup is, especially
(19:48):
on leg days until recently.
I've noticed that I need anextra 10 to 15 minutes to warm
up on leg days to help with myhips, with my hinging, um, and
also to stretch out my lats.
Um, so taking that extra 10 to15 minutes to warm up for me has
(20:08):
been a game changer.
Now tonal has the warmups in thebeginning of every class, but
I've noticed I've needed longerthan that, to, and I've seen a
big difference in my volume.
I've seen a big difference inPRS and, power PRS.
So that has definitely been agame changer for me taking that
extra time.
So one thing that I learned whenI started with tonal is there's
(20:32):
two types of differentstretches.
So you have a dynamic stretch.
And you have a staticstretching, which I thought
stretching was stretching.
I thought there wasn't, I didn'tknow that there was some kind of
stretches that you hold at acertain time in your, workout
before after.
(20:53):
So I didn't notice that therewas two totally different
things.
So with dynamic stretches, youdon't hold.
So this is something that you dobefore your workout.
Okay.
So you're trying to get thatfull range of motion in a fluid
manner.
So you don't want to hold thatstress for too long.
You kind of want to make it likea flow, but the static
(21:16):
stretching is something that youwould do after a workout and you
hold it in the stretch.
So those two, like I literallythought stretching is
stretching.
And literally when I used to dowarmups before, like not
following a class or whatever,just kind of doing my own thing,
I would hold the stretch.
I didn't know that you'resupposed to do one kind of
(21:37):
stretch before class.
And then one kind of stretchafter class, beneficial wise.
I didn't know that.
So also when you're talkingabout stretching versus
mobility, stretching islengthening mobility is the
range of motion.
So you're stretching the muscleusing strength to control the
(21:58):
movement.
Okay.
Through the safe range ofmotion.
So I didn't, I thoughtstretching was mobility.
So there's like so many thingsthat I've learned, especially
through Casey, cause Casey islike the mobility guru.
If you don't follow her onInstagram, even if you don't use
tonal, give coach Casey a followshe coach Christina, she is so
(22:25):
knowledgeable.
She is an amazing runner.
she knows so much aboutmobility.
She knows so much about moving,um, about keeping, especially
your hips.
Like I've learned so much fromher.
So I am, like I said, I'm fromthe beginning, I'm definitely
looking forward to, moremobility classes with her.
(22:45):
Are, and I really hope thattonal gives more mobility or
does the breath work with her,um, because her, her mobility
classes are top notch.
So when we talk about likemobility and stretching and all
this, it kind of goes into whatyou're after you're doing your
(23:05):
program.
So you're adding all thismobility and stretching during
your program, but what do you doafter you're done with your
program?
So say you're done with yourfour weeks of your program that
you're in.
You're going to want to deloadevery four weeks.
Some people think a week isfine.
For me, I found, I found if Itake an extra two days on that,
(23:31):
so seven, eight, so I'll takelike about eight or nine days in
my deload and a deload foreverybody can look different.
Some people like to lift duringtheir deload.
Me personally, I have to take abreak.
Um, my grip gets very sore, fromlifting.
(23:52):
Um, even on my recovery weight,because when your weight goes up
as you get stronger, yourregular weight, as you get
stronger, guess what else goesup?
Your recovery weight.
So sometimes my grip just can't,and it just needs a moment.
And you know what?
That's okay because there'sother things you can do.
(24:14):
You can walk, you can do yoga,you can add in those extra
mobility and stretching classes.
You can add in extra sauna,sessions during your, uh,
deload.
I know a lot of gyms have saunasthat you can use, so definitely
use that if those are availableto you.
Um, so don't skip the deloads.
(24:37):
Deloads are so important.
it helps you prepare for yournext program.
It helps, your body recover,your muscles recover.
It just needs that time to As Isay chillax, it definitely needs
that time to chillax Sodefinitely take your time with
(24:58):
going into program to programbecause you're not going to lose
Your momentum you're not goingto lose Your discipline or all
that other stuff because you'vebeen working so hard Through the
whole four weeks through thewhole eight weeks through the
whole year, because we're in thelong game here You So if your
body needs extra rest, take it.
(25:21):
I actually had to take a wholemonth of deload workout all in
recovery mode because my bodywas just like, I need a break.
I need a moment.
And you know what?
It was the best thing I ever didfor myself because now when I
came out of it, I was raring.
(25:43):
I was ready to Go.
So please take the time torecover.
Please take the time to rest.
If your body needs it, nothingis going anywhere.
The workouts will still bethere.
if you, um, for some reasoncan't work out and come down
with an illness or somethinglike that, slow, slow and steady
(26:08):
wins the race.
Always.
Because nobody, nobody getsgreat results by going fast.
You earn your way, you take yourtime and you listen to your
body.
So during those deload weeks,always look for little kinks
that you have.
Like I have, like I've saidbefore about my left arm, I have
(26:28):
to take that extra time to makesure that I get that mobility
back in my left arm becausesometimes it's just, I don't,
it's the fun thing about gettingold.
It's that you gotta reassess,okay, what, what's not feeling
great today and then look at itand realizing that, okay, I need
(26:50):
to spend more time on this.
Yes, the, the fun, the flashystuff is always the heavier
weight.
The flashy stuff is alwaysrunning the fastest.
The flashy stuff is always the,you know, the hard things you're
doing.
You know, the glamorous thingsof mobility is kind of like, I
really have to do this.
Yes, we really have to do this.
(27:12):
We really need to start talkingmore about recovery, more about
mobility and realizing thedifference and taking the time
to do it.
I have many friends, that holdme accountable, especially for
mobility and yoga.
and stretching and all this sothat have support people around
(27:38):
you that will hold youaccountable to making sure that
you are taking that time to dothe extra work, taking the time
to do the meditations, to do themobility and you know, put
people in check.
I love it when people put me incheck when they see that I
haven't added a stretching ormobility or they'll ask like how
(28:02):
my left is, my left arm isdoing.
And they say, well, Katie, youdidn't do, you didn't do a
mobility before that upper bodyclass, or you didn't do a
mobility after that upper bodyclass.
You didn't do that warmupbefore.
So have people like that, that,keep you in line because I need
it.
I can't do this alone and weshouldn't do this alone.
(28:25):
We do this together.
We get stronger together and Weget each other hyped up for the
recovery, the mobility, justlike we hype each other up for
the programs and doing the hardthings because sometimes the
hardest thing we can do is slowdown.
(28:45):
So I really hope you enjoyedthis chat about recovery and
deload.
And, like I've always said, ifanybody has any questions, I am
not.
I'm not a medical professional.
I was back in the day.
But I am not now.
but if any questions about, youknow, mobility or, um, anything
(29:07):
about recovery, I can point youto a direction to find answers
for you.
but just know that how importantit truly is.
And that we want to do this forthe long game.
We want to move like this for aslong as we can.
And, I want to be out pushupping my daughter when she gets
(29:29):
older.
So, we, we, we really need tostart focusing more on recovery.
Because we spend so much, andthis is one thing that we talked
about.
My husband is, you know, we haveall this exercise, all these
weights and exercise stuff andokay, well we have a lot of like
(29:50):
stuff to be doing, but what'sthe recovering?
And that's why we, when welooked into the sauna and the
red light and making a yoga areain our gym, we found it was so
important because if we buy itand we have it, we will use it.
So slow down, give yourself somegrace.
(30:11):
take the time to recover andtake these classes of mobility
and stretching and yoga becausethe classes are there and we
just need to get better.
I know I'm still working atgetting better at taking them.
So like I said, I really hopeyou enjoyed this little chit
chat about, recovery and, if youhave any questions, you can
(30:34):
always reach me on my Instagram.
And I will see everyone nextweek.
You've been listening toStrength in Numbers.
Unbreakable mind, unstoppablestrength.
Your mind and your body can doanything and our passion is to
(30:55):
show you the unbreakablepotential.
Katie is a diehard tonal gym fanand she's all about training at
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
(31:18):
at strength underscore nunderscore numbers questions or
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.
Well, good morning, goodafternoon, and good evening.
Whenever you're listening tothis, first we're going to, of
course, we always start off withsome tunnel news, not tunnel,
(01:27):
Katie, tonal, tonal, tonal,tonal, I know, I don't know what
it is with me saying tunnel, butthere's no you Katie, it's
tonal, I'm working on it.
first off we had a Akeem'sbirthday, coach Akeem's
birthday.
I was lucky enough to be a partof that little birthday video.
(01:47):
I was so excited to, get theopportunity to wish him a happy
birthday.
And, that was, that, that wasamazing.
I, that like brought me so muchjoy that they asked me to do
that.
So that was cool.
Casey, coach Casey posted about,she recorded some new mobility,
(02:08):
so we will have lots of amazinggnarly.
coming our way.
So I am excited about thatbecause I am almost done with
all the mobility classes thattonal has.
So I'm excited for more mobilitywith Casey and on that I'm also
hoping I am, tonal does these,On their Facebook and the OTC
(02:32):
where you can kind of givefeedback on what kind of stuff
you'd like to see on tonal Whatkind of programs and stuff and
one of the things that I wouldlike to see on tonal is Like the
breath work that Casey has beenworking on Christina has been
working on so that would beamazing if they brought Programs
like that or eat just even acouple classes would be amazing
(02:54):
because I'm intrigued by I amvery interested in what she's
doing with all this breathworktraining that she's doing in New
York.
So that would be, that would becool if they did that.
Also the coaches posted pics andvideos from a photo shoot.
They are up, they are definitelyup to something.
I need to know.
I need to know.
I need the inside scoop.
Like, what is going on?
(03:14):
Whatever it is, I'm excited forit.
so that looked like a lot offun.
And I have, I love seeing that.
I love seeing all the coachestogether when they're doing
these video shoots and stufflike that.
It's always fun.
You know, the, behind thescenes, funny videos that the
coaches post are always a goodtime.
So I definitely enjoy that theyshare those with us.
Also, Tonal set out t shirts andcards of, from the January
(03:41):
challenge.
I was definitely excited to geta Tonal shirt.
so that was really cool.
So I've gotten a couple ofmessages about how to get
involved with these, likechallenges and earning prizes
and stuff like that.
So you want to make sure thatyou're in the OTC in the group
page, which is absolutely, Iabsolutely love the OTC.
(04:02):
It is the official TonalFacebook page.
So make sure you join that.
even if you're consideringgetting a Tonal, it is a great
place to, you can kind of likefeel out the community.
You can see more about like thecoaches interactions in there.
You can see like the challengesthat goes on in the community.
So it's definitely a good placeto go if you're even considering
buying a tonal.
(04:23):
so you want to make sure thatyou keep up Dia always post
everything in that Facebook pageabout all the stuff going on
with challenges, especially likewith the prizes, just being OTC,
that's what you got to do.
And also don't miss out on thecoaches live Q and a's.
Don't miss out on those.
(04:44):
Coach Ash has one this week.
I believe, I believe it is onThursday.
I believe it is tomorrow.
Cause I'm recording this onWednesday.
So I believe it is Thursday.
so don't miss out on those Q andA's with the coaches.
Those are so vital.
Those give you an opportunity toget that one on one question
with the coach, that one on onehelp with the move that you, are
(05:06):
needing help with, programsuggestion.
It's just a great opportunity topick their brain.
I never miss a coach livebecause of that, because I
always learn something new,whether that be, it's a Joe
live, it's an Ash live, it's acoach T or Tim or Keem, all of
them, Kristi, Casey, all ofthem.
(05:27):
And it's a great opportunity topick their brain.
So, um, So, yeah.
So also speaking of Q and A's,Akeem has one also for week two,
which, there are still in thatupper body gains.
I'm so jealous.
The pump pictures from theladies, from the ladies has got
(05:49):
me so fired up and so jealous,the flexes, the triceps.
It's a tricep.
amazing.
So coach Akeem has his live alsothis week, I think it's this
week.
Yeah.
for, his week two of thechallenge.
so I am excited to see all thefeedback that people are having
(06:11):
from this program.
And, you know, honestly, I'mreally excited to see at the end
of this program because Akeemhad everybody, measure their
biceps and.
I'm gonna be so jealous.
It's fine because I will circleback and I will definitely get
back into, when I do anaccumulation phase, I will
(06:31):
definitely try the arm gains.
because right now I actuallystarted back in power build.
I am back in my power build.
I am back at home base.
So I started, this week backinto power build and it is It
has been amazing.
It is just, that is just whereit started for me.
And it's just so funny how I'vemade like a complete circle,
(06:54):
because I was actually in powerbuild last year at this time.
So I am excited to be backthere.
So it's going well.
I'm excited.
But today we are here to talknot so much about programs.
Well, maybe a little bit aboutprogramming.
We're going to talk aboutrecovery.
We're going to talk aboutdeloading.
We're going to talk aboutproducts that I use, that I
(07:15):
have.
that are, used on a daily basisor, when I'm doing deloads that
help me recover faster.
because we all want to do thisfor longer, right?
Like we all want to be movinglike we are now.
Um, so we want to keep, youknow, whether that be running,
strength training, jumping,cycling, whatever your choice of
(07:36):
movement is.
You want to do that for the longgame, right?
You don't want, you want to doit pain free.
Like I don't like feeling pain.
so these are great ways that Iuse to, get myself recovered
faster, ready for my nextworkout, and I'm not
overtraining because ignoring apain or a discomfort when you're
(07:59):
working out and then continue toworking out, it's not going to
help the problem.
It's just going to prolong it.
Because trust me.
I used to run with hip pain.
I used to run with knee pain.
I can remember lifting weights,having, you know, with my
shoulder presses, cause I have,my left arm always gives me a
problem.
So I always have to give alittle bit more TSC T TLC to my
(08:20):
left arm to make sure that it isgetting the tension that it
needs so I can work out betterand lift heavier and get
stronger.
So don't ignore it when you'refeeling a little, Hmm, that
doesn't feel right.
That feels kind of like whatcoach Casey would say.
It feels kind of gnarly.
So address it, don't ignore it.
(08:41):
So a couple of the products thatI have here, I use, um,
Hypervice.
I use Normatec and I also usethe Hypervulp gun.
So for the Normatec, those arethe leg compressions.
I've used those when I used torun marathons.
When I did a lot of cardio, Iuse them.
but for me right now, the topone, believe it or not, is the
(09:03):
hip attachment.
If you have the Norma tech,machine, get yourself the hip
attachment, the hip attachment,oh my word, it will make a grown
girl cry.
Okay.
But it is so worth it.
I think I, I know I neglected myhips and I know sometimes I
(09:24):
still need to get in thatmindset of, you need to train
your hips, you need to work outyour hips, so, because they do a
lot for you, whether that behinging, that you're jumping,
you're running, your hips do alot and you need them to feel
good.
So, the hip attachment for theNormatech, I highly recommend
you add that if you have the,uh, Normatech system.
(09:45):
the hypervolt gun we've alwayshad.
I love that.
I mean, it's good for, you know,getting into the muscles.
so I know a lot of you mighthave the Theragun, so it's kind
of that percussion for themuscles.
So it's, they're both prettymuch the same.
I know that Theragun came outwith a new one.
Uh, coach Ash actually went to,I think she went to the product
(10:07):
release for that.
So I'm interested to hearfeedback from her about how she
feels about the, about that,about the new one.
I also have, cupping.
I also do cupping for my back.
Um, definitely helps release mylats.
My lats get so tight.
(10:28):
So that is something that Ireally try to make sure that I
recover a lot better.
And, Spend a little bit more TLCon my lats with stretching.
Um, because you know, whenwe're, like Joe says, when
you're doing compound moves,you're using a lot more just
like doing a deadlift, you'renot just using your legs.
So, you know, my lats get veryfatigued on leg days.
(10:51):
So I really have to make surethat I am taking that TLC and
use, you know, the cupping hasbeen one thing that has
definitely helped me.
Uh, we also have a sauna in ourgym.
we have a red light therapysystem also, and, we're going to
get into those bigger things andtalk a little bit more about the
(11:12):
benefits that I have found,because right now I'm kind of,
I've had a rough week.
It's been a little, little overa week.
I'm having some hormonalchanges.
Um, I literally was like almostin tears talking to Aaron about
it because I don't know aswomen, it feels like we're
(11:33):
always like trying to adjust,like you just need to adjust.
And it's so, and it's like you,I hear that and I'm like, you
don't understand how hard thisis.
Like I'm telling myself, youjust need to adjust.
That's me talking to myself.
And my husband, Aaron, he's liketrying to understand and I don't
(11:55):
even understand.
You know, when you'reresearching things about women's
health and about women, all,hormones and stuff like that,
it's so like, there's nostudies, there's no answers for
us.
There's, Oh, well you can takethis medication and this could
help balance you out or, um, youknow, and it's like, I don't
(12:18):
want to take a pill.
So for me, I don't want to go tothe med.
I don't want to take drugs.
I don't want to take anymedications.
I'm just my brain.
I'm just not there.
I've been down that road beforewhere I.
I believe that medications andpharmaceutical was a fix all,
whether that be for my anxiety,my depression, my, my PTSD, with
(12:40):
everything.
It's like for a long time, I wasso into thinking I have to take
a pill to make me feel better orI have to take this to make me
feel better.
So when Aaron and I startedworking out, we really started
looking into making our livesbetter, making our, our health
(13:01):
better.
not being reliant on a pill totake.
So we looked into this sauna.
I personally did a lot ofresearch on the sauna that we
have.
We have the, uh, sunlight andsignature.
It's three person.
so I would say two comfortably.
both my husband and I, we'repretty tall people.
(13:23):
So I would say definitely.
It's more for like two people,not so much three.
You'd probably get a littleclaustrophobic with three people
in there.
all it took was a 20, um, 120volt with the 20 circuit and
designated and it's regular plugand you literally plug it in.
so a sauna is, it kind of mimicsan exercise.
(13:44):
It will help improve your hearthealth and lower your blood
pressure.
I do the sauna about.
three to five days a week forabout 30 minutes and it gets up
to about 150 degrees.
Excuse me, I need to drink yourwater from the NGO.
(14:04):
Excuse me.
And Joe, we trust cup.
it also, it improved, like Isaid, improves your heart
health.
It reduces the risks ofinfection like, helps your
immune system.
So if you use Asana four times aweek, there's a 65 percent
chance of, uh, cardiac issues,lowers your risk, 63 percent of
heart disease, 48 percent forcoronary artery disease, and 46
(14:28):
percent your risk ofhypertension, which my mom was
hypertensive and I've never hadany issue with hypertension.
So that's a way to go for me.
I'm, I'm definitely don't wantto have any issues with that.
And one of the studies actuallysaid 65 percent reduced.
Of Alzheimer's and fewer, excuseme, fewer symptoms of
(14:50):
depression.
So that's amazing.
Statistics about, cardiac healthand stuff like that with the,
sauna.
So 30 minutes a session, it, itmakes me feel like a million
bucks.
It helps me recover a lot fasterand it's also might possibly
(15:11):
help me with my hormonal issues.
I didn't know until I'verecently, done some reading and
I've listened to some doctors onsome podcast talking about it.
So I was going to share some ofthe info that I have found.
using Asana three times a weekcan actually stimulate your
vital proteins and estrogenlevels.
(15:31):
So, for me, I believe that I'mgoing into pre metapause.
so my hormones are kind of veryunstable right now.
so they also say that it can,um, also help reduce, hot
flashes.
It helps, it can actually helpstabilize your menstrual for
your monthly menstrual.
(15:51):
Um, and it can also help withyour cramps.
And that has been a game changerfor me is cramps, to help with
using the sauna.
So I definitely will find myselfusing it more now.
since I, you know, hopefullythis research that I've found is
true and it will actually helpme.
(16:12):
so that's definitely somethingthat I'm excited about because
they're really, the studies onmenopause, there's like hardly
anything, which is, it makes meso sad because it's all, all
we're doing is throwing thingsat a wall and seeing what
sticks, what can help us.
(16:34):
especially when you don't wantto go the pharmaceutical route
or, you know, medication route.
Um, I've also ordered, somevitamins from thorn.
Like you guys know, I'm hugethorn fans.
So, um, I've ordered somevitamins through there that they
said that could help me.
So we're going to try it.
We're going to try it that wayto kind of using the sauna and,
(16:55):
you know, of course exercisingand all this helps with, you
know, your, hormonal and,sometimes with pre metapause and
stuff like that, depression kindof kicks in a little bit harder.
So all of that helps.
so now after talking about thesauna for a little bit, we're
going to talk a little bit moreso about like red light and also
(17:19):
the, I'll add this about thesauna, that how it helps with
inflammation.
So with recovery.
hence the talk about today isthat it actually helps to detox
the body and that reduces theinflammation for your sore
muscles and joints.
So, hey, that's amazing.
(17:40):
So now we're, now, like I said,we're going to talk about the
red light.
So we've had this red light thatis, gosh, we've had it for
almost a year now.
It's a platinum led and it's abio max 900.
So it's actual a medical grade,red light therapy.
(18:01):
So there's all kinds ofdifferent red lights on the
market.
this is the one that my husbanddid the most research on and,
had the most studies done withit.
And like I said, medical grade.
So that's kind of like why wewent with what we did.
the red light helps with sleep,increased energy.
Your over well being helps withback pain.
(18:24):
That has been, I mean, back,because sometimes when we have
cramps, you know, you think youwant to put the heat on your
belly, but sometimes by puttingit on your back, it helps.
I don't know why it just does.
I'm not a doctor, but that'sjust what I've had found.
it also helps with like skinissues, like eczema.
(18:46):
muscle recovery, athleticperformance.
So I heard this analogy kindthis, what, when I was talking
with Aaron about like red light,cause I was getting feedback
from him because he's the onethat really did the research on
the, red light is the red lightis acting like a power plant for
your body.
(19:07):
So to, to re energize it, whichI thought is a very cool
analogy.
So the red light is the powerplant.
For your body.
Pretty cool.
So, so now since we've talkedabout red light, we've talked
about sauna and all about the,like leg compressions,
(19:27):
hypervolt, hypervise, all theamazing tools that you can have
that you can add to your arsenalto help you recover faster, to,
uh, keep you in the long game.
Now we're going to talk aboutmobility stretches.
warmups.
I haven't noticed how importanta longer warmup is, especially
(19:48):
on leg days until recently.
I've noticed that I need anextra 10 to 15 minutes to warm
up on leg days to help with myhips, with my hinging, um, and
also to stretch out my lats.
Um, so taking that extra 10 to15 minutes to warm up for me has
(20:08):
been a game changer.
Now tonal has the warmups in thebeginning of every class, but
I've noticed I've needed longerthan that, to, and I've seen a
big difference in my volume.
I've seen a big difference inPRS and, power PRS.
So that has definitely been agame changer for me taking that
extra time.
So one thing that I learned whenI started with tonal is there's
(20:32):
two types of differentstretches.
So you have a dynamic stretch.
And you have a staticstretching, which I thought
stretching was stretching.
I thought there wasn't, I didn'tknow that there was some kind of
stretches that you hold at acertain time in your, workout
before after.
(20:53):
So I didn't notice that therewas two totally different
things.
So with dynamic stretches, youdon't hold.
So this is something that you dobefore your workout.
Okay.
So you're trying to get thatfull range of motion in a fluid
manner.
So you don't want to hold thatstress for too long.
You kind of want to make it likea flow, but the static
(21:16):
stretching is something that youwould do after a workout and you
hold it in the stretch.
So those two, like I literallythought stretching is
stretching.
And literally when I used to dowarmups before, like not
following a class or whatever,just kind of doing my own thing,
I would hold the stretch.
I didn't know that you'resupposed to do one kind of
(21:37):
stretch before class.
And then one kind of stretchafter class, beneficial wise.
I didn't know that.
So also when you're talkingabout stretching versus
mobility, stretching islengthening mobility is the
range of motion.
So you're stretching the muscleusing strength to control the
(21:58):
movement.
Okay.
Through the safe range ofmotion.
So I didn't, I thoughtstretching was mobility.
So there's like so many thingsthat I've learned, especially
through Casey, cause Casey islike the mobility guru.
If you don't follow her onInstagram, even if you don't use
tonal, give coach Casey a followshe coach Christina, she is so
(22:25):
knowledgeable.
She is an amazing runner.
she knows so much aboutmobility.
She knows so much about moving,um, about keeping, especially
your hips.
Like I've learned so much fromher.
So I am, like I said, I'm fromthe beginning, I'm definitely
looking forward to, moremobility classes with her.
(22:45):
Are, and I really hope thattonal gives more mobility or
does the breath work with her,um, because her, her mobility
classes are top notch.
So when we talk about likemobility and stretching and all
this, it kind of goes into whatyou're after you're doing your
(23:05):
program.
So you're adding all thismobility and stretching during
your program, but what do you doafter you're done with your
program?
So say you're done with yourfour weeks of your program that
you're in.
You're going to want to deloadevery four weeks.
Some people think a week isfine.
For me, I found, I found if Itake an extra two days on that,
(23:31):
so seven, eight, so I'll takelike about eight or nine days in
my deload and a deload foreverybody can look different.
Some people like to lift duringtheir deload.
Me personally, I have to take abreak.
Um, my grip gets very sore, fromlifting.
(23:52):
Um, even on my recovery weight,because when your weight goes up
as you get stronger, yourregular weight, as you get
stronger, guess what else goesup?
Your recovery weight.
So sometimes my grip just can't,and it just needs a moment.
And you know what?
That's okay because there'sother things you can do.
(24:14):
You can walk, you can do yoga,you can add in those extra
mobility and stretching classes.
You can add in extra sauna,sessions during your, uh,
deload.
I know a lot of gyms have saunasthat you can use, so definitely
use that if those are availableto you.
Um, so don't skip the deloads.
(24:37):
Deloads are so important.
it helps you prepare for yournext program.
It helps, your body recover,your muscles recover.
It just needs that time to As Isay chillax, it definitely needs
that time to chillax Sodefinitely take your time with
(24:58):
going into program to programbecause you're not going to lose
Your momentum you're not goingto lose Your discipline or all
that other stuff because you'vebeen working so hard Through the
whole four weeks through thewhole eight weeks through the
whole year, because we're in thelong game here You So if your
body needs extra rest, take it.
(25:21):
I actually had to take a wholemonth of deload workout all in
recovery mode because my bodywas just like, I need a break.
I need a moment.
And you know what?
It was the best thing I ever didfor myself because now when I
came out of it, I was raring.
(25:43):
I was ready to Go.
So please take the time torecover.
Please take the time to rest.
If your body needs it, nothingis going anywhere.
The workouts will still bethere.
if you, um, for some reasoncan't work out and come down
with an illness or somethinglike that, slow, slow and steady
(26:08):
wins the race.
Always.
Because nobody, nobody getsgreat results by going fast.
You earn your way, you take yourtime and you listen to your
body.
So during those deload weeks,always look for little kinks
that you have.
Like I have, like I've saidbefore about my left arm, I have
(26:28):
to take that extra time to makesure that I get that mobility
back in my left arm becausesometimes it's just, I don't,
it's the fun thing about gettingold.
It's that you gotta reassess,okay, what, what's not feeling
great today and then look at itand realizing that, okay, I need
(26:50):
to spend more time on this.
Yes, the, the fun, the flashystuff is always the heavier
weight.
The flashy stuff is alwaysrunning the fastest.
The flashy stuff is always the,you know, the hard things you're
doing.
You know, the glamorous thingsof mobility is kind of like, I
really have to do this.
Yes, we really have to do this.
(27:12):
We really need to start talkingmore about recovery, more about
mobility and realizing thedifference and taking the time
to do it.
I have many friends, that holdme accountable, especially for
mobility and yoga.
and stretching and all this sothat have support people around
(27:38):
you that will hold youaccountable to making sure that
you are taking that time to dothe extra work, taking the time
to do the meditations, to do themobility and you know, put
people in check.
I love it when people put me incheck when they see that I
haven't added a stretching ormobility or they'll ask like how
(28:02):
my left is, my left arm isdoing.
And they say, well, Katie, youdidn't do, you didn't do a
mobility before that upper bodyclass, or you didn't do a
mobility after that upper bodyclass.
You didn't do that warmupbefore.
So have people like that, that,keep you in line because I need
it.
I can't do this alone and weshouldn't do this alone.
(28:25):
We do this together.
We get stronger together and Weget each other hyped up for the
recovery, the mobility, justlike we hype each other up for
the programs and doing the hardthings because sometimes the
hardest thing we can do is slowdown.
(28:45):
So I really hope you enjoyedthis chat about recovery and
deload.
And, like I've always said, ifanybody has any questions, I am
not.
I'm not a medical professional.
I was back in the day.
But I am not now.
but if any questions about, youknow, mobility or, um, anything
(29:07):
about recovery, I can point youto a direction to find answers
for you.
but just know that how importantit truly is.
And that we want to do this forthe long game.
We want to move like this for aslong as we can.
And, I want to be out pushupping my daughter when she gets
(29:29):
older.
So, we, we, we really need tostart focusing more on recovery.
Because we spend so much, andthis is one thing that we talked
about.
My husband is, you know, we haveall this exercise, all these
weights and exercise stuff andokay, well we have a lot of like
(29:50):
stuff to be doing, but what'sthe recovering?
And that's why we, when welooked into the sauna and the
red light and making a yoga areain our gym, we found it was so
important because if we buy itand we have it, we will use it.
So slow down, give yourself somegrace.
(30:11):
take the time to recover andtake these classes of mobility
and stretching and yoga becausethe classes are there and we
just need to get better.
I know I'm still working atgetting better at taking them.
So like I said, I really hopeyou enjoyed this little chit
chat about, recovery and, if youhave any questions, you can
(30:34):
always reach me on my Instagram.
And I will see everyone nextweek.
You've been listening toStrength in Numbers.
Unbreakable mind, unstoppablestrength.
Your mind and your body can doanything and our passion is to
(30:55):
show you the unbreakablepotential.
Katie is a diehard tonal gym fanand she's all about training at
home.
She's proven that anything ispossible with dedication and
determination.
Thanks for listening to theshow.
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