March 8, 2024 • 39 mins
Join me on this journey through my story from over training to under-eating. In this episode , we delve into my personal story of grappling with challenges of pushing my body to the limit while neglecting my nutritional needs . How all the excessive exercise, restrictive eating caught up to me and how I turned it around with the help of my Coach Joe Rodonis. Tune in to gain a deeper understanding of the complex interplay between training intensity . habits and over all well being .
"know when to slow down . and know when to speed up " Joe Rodonis
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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, unstoppablestrength.
And now your host, KatieDunford.
(01:33):
Hello and welcome to Strength inNumbers, my podcast, I am Katie.
So let's get into the business.
Let's get excited.
Let's get inspired.
Today we're going to talk alittle bit about some tonal
news.
like I had said last week Keem'sUltimate Arms Program was set to
be released March 4th, and ohboy, did it release.
(01:57):
Holy arms, holy biceps, andtriceps.
I am very much jealous foreverybody in this program right
now.
The rep ranges look from like 8to 15 reps.
it looks like it, it's gonna beaccumulation, it's gonna be
spicy, not gonna lie.
I looked at day four and I'mjust gonna, I'm just gonna say
a, like, a little prayer foreverybody for day four because
(02:18):
that last block, ooh, it's gonnabe spicy.
the energy and the challenge hasalready started off.
It is all amped up for all thisupper body.
I'm excited to see all thewomen.
In this upper body challenge,flexing them muscles has got me,
not gonna lie, I'm so amped upand like I said, I'm having some
(02:38):
serious FOMO.
Bring on the arm gains, ladies.
Bring on the biceps.
Also, my coach Joe Rodonissneaked, he's working on a
program, so I am excited aboutthat.
he did snap a picture and postit on Instagram of him wearing
all black.
So I don't know whether to beconcerned about that or be like,
(02:59):
let's go.
I don't know.
I'm still like divided on that.
Like do, am I, do I really likethe all black days or am I just
like, man, this is not going togo well because as I egg him on,
things are going to get worsefor me.
I know he's going to make theseprograms even harder.
So why do I egg him on?
Because it's fun.
I know I'm going to, this islike a broken record, but I'm
(03:23):
just like bring back the likefour week programs.
And, bring back the tag teamclasses with our coaches.
I'm just going to throw this outthere.
You can always take this with agrain of salt tunnel, but I
would really love a Tanisha,Renee and Akeem tag team.
I think we're all thinking aboutthat.
I think we all want to see thathappen.
(03:44):
so let's make a goal for 2024for, for more four week
programs, live format with allof our beautiful coaches.
And a tag team with the epicTanisha Renee and Akeem.
Those are my two goals.
Those aren't big, right?
Those aren't huge, like, wishes.
I think it should totally bedoable.
(04:05):
I'm like, who am I?
Let's get into a little bit ofsome Katie Chat today we're
going to talk a little bit moreabout my training, fueling,
eating protein.
keeping that conversation goingof fueling that body, because
that is so important.
I get so excited when I getmessages of people sharing
recipes with me, what they'vecooked.
(04:27):
excited about all the proteinthey're getting in.
that definitely gets me reallyexcited that the conversation is
going.
And more, especially women, aretalking about fueling their
bodies.
we're also going to talk todayabout a little bit about how
overtraining affected me.
now this is my story.
This is not saying that itdoesn't, not saying this for, it
happens to everybody, but thisis something that I went through
(04:50):
and I figured I would share itjust in case, somebody may feel
the same way about it.
So I'm going to share that.
I'm also going to share aboutwhat I'm going for now, what I'm
going into my goals for 2024with my strength training.
And how I'm getting this muscleon, cause everybody wants
biceps.
I want biceps.
(05:11):
I just want my bicep vein.
I asked for it for Christmas.
It did not happen.
Yeah we're still hoping forthat.
So it was I'm going to mentionthis now because we're talking
about the bicep vein.
So when I was in New York and onthe tunnel live and they had
asked, what my husband hadthought about me doing with me
being in New York and him notbeing there, and I had said
(05:33):
because he's just upset that Ican beat him in push ups.
Well, let me remind y'all thatmy husband picks on me all the
time that I cannot see my bicepvein.
Okay?
He, like, flexes at me all thetime and he's like, look at that
bicep vein, look at that bicepvein.
Don't feel sorry for him, okay?
Do not feel sorry for him.
Alright?
He deserved it.
He definitely deserved it.
(05:54):
Let's talk a little bit about mytraining.
How I go about it.
I am for the first year mycoach, Joe, we did a kind of
flip flopping betweenintensification and hypertrophy.
This was before House of Volumewas even brought on to Tunnel.
So I look at, see,intensification for me is one of
(06:16):
my favorite ways of training.
I really see myself get a lot ofprogress out of it.
I enjoy it.
I enjoy the dynamic effort days.
I enjoy the lower reps, lowerrep range.
I am not, I don't do well in thehigher rep range.
I complain a lot when I get inthose upper rep ranges.
(06:37):
Like, like who does 24alternating lunges?
Who thinks that's a great idea?
Oh, that's right.
Coach Joe does.
When I got started taking theintensification in the
hypertrophy, which the programthat I used for hypertrophy was
dividing conquer level up.
So with that hypertrophyprogram, you're going to have a
lower rep range, and then you'regonna have this higher rep
(07:00):
range, which is for yourhypertrophy.
So you're gonna have your lowerrep for your strength, and then
your higher rep for high yourhypertrophy.
Which I really enjoyed.
So I'm hoping in the near futurethat also, I'm going to say it
again, that I hope Tunnel bringsout a hypertrophy program that's
a live format.
There, I'm going to say itagain.
But I really do love thatprogram.
(07:21):
It also helped me with my lowerbody.
It has a two lower body day,which for me, I am not a lower
body girl.
As y'all know, I am all aboutthe bicep shoulders and boy that
back, build me that back.
So those are my trainingprograms that I've been bouncing
between.
(07:42):
But I've recently, we added thehouse of volume, which is the
accumulation.
Which that is your higher reprange.
I I felt like it for me,accumulation would be good for
me if I'm hitting like a block,like I'm plateauing that I just
need that kind of to, to burstthrough that plateau.
And that's what Joe says, thatthose accumulation programs are
(08:03):
good for, but if I could stay inintensification all the time, I
would, but I know you got to,you got to switch it up every,
you got to switch up thattraining style.
You got to keep it interestingand keep your body guessing
because your body will get tooused to one style of training.
So it's good to switch it up,but it's also good to stay in
these phases longer.
I will stay in power buildprobably, I think this time I'm
(08:26):
going actually going into powerbuild starting on the 11th of
March.
I will probably stay inPowerBuild, I might do it like
three times again.
Go into PowerBuild 1 and then goto 2 and then PowerBuild 1
again.
Like I said, I really enjoy thatstyle of training.
Dynamic Effort Days is where Isoar.
(08:47):
I love that explosive movementsin this program.
So this is my happy place.
I always call it like my homebase.
PowerBuild is like where the Joeand the whole thing started
because it was, that program wasthe first time that I remember
messaging him saying, I can't dothis.
So it really has this specialmeaning for me that has shown
(09:11):
how much I have grown and howmuch I have gotten stronger and
how much more confident I am.
And it just shows that how the,I can't go to, I want more.
I want this harder.
What can I do to make thisharder?
What can I do to make thisbetter?
And that's one good thing aboutgoing back over your programs is
that each time you can do itbetter, each time you learn
(09:34):
something new, each time youthink that you can't do a move
and then you go back in and yourepeatedly do it over and over
again, you learn something newand then you just get better.
You just get better at it.
So a lot of people, when theythink like with building muscle,
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they think it's, you have to doso much of this volume all the
time.
It has to be the strenuous,constant working out multiple
classes, hours in the gym,multiple days, in the gym.
And it's really not actually,it's more or less.
I recently took almost a monthof working in recovery mode on
(10:16):
tunnel pulling back because Iwas getting to a point where I
felt like I was burning out.
I remember I messaged Joe and Iwas just like, this is where I'm
at.
This is where I'm feeling.
And he's like, you know what?
Dial it back.
Take, three weeks, four weeksand go into, recovery mode.
And that's when I took Built byIntensity.
(10:37):
I also took Christina KC'sDeload Week.
Epic.
If y'all haven't taken those,get on the Deload programs.
They are absolutely epic.
And that's also when I traveledto New York to see Joe, to see
all the tonal coaches and to seethe members of the tonal
community.
So it was like perfect timingand it goes down to like what
Joe talks a lot about with yourtraining.
(10:59):
It's like juggling.
It really is like what he says,it's an art.
You have to figure out what isgoing on in your life at that
point in time and then you canadjust to it.
So I felt like that recoverytime was a perfect time during
my training.
Because with the traveling andeverything going on, the
excitement and everything, mymind probably wasn't 110 percent
(11:20):
in it.
So it was really good to justdial back.
So when you're going into thiskind of style of training and
you're really dialed in andyou're really focusing on
wanting to gain muscle masswanting to build that muscle,
and I will also say to get leanI have also, I'm very low, I'm
very low body percentage.
(11:43):
I don't starve myself.
I don't under eat.
I'm very fueled.
I do love me some tacos.
Love me some tacos.
Excuse me, I need a drink.
Oh my goodness.
I've got my Injo We TrustStanley Cup.
The only drink to drink out of.
(12:03):
So making sure that your body isfueled when you're going into
these programs is key.
Going into any program is makingsure that you got a map out of
what the program is demanding onyou.
What the program goals are.
Because each time the goal isgoing to be different.
It's like hypertrophy.
Hypertrophy, you're going to bevery slow in your movements.
You're going to want to keepthat tension on that muscle.
(12:26):
So you're going to want to,that's a great time to try to
put on weight.
It's a good time to boost thosecalories.
And that's usually when I willboost my protein up is during
hypertrophy.
Or either when I'm going into anaccumulation, like house of
volume.
I will add more carbs becausethe girl needs carbs for that
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program.
It needs a lot of them.
So you can't go into theseprograms being blind with not
addressing your protein beforeyou start.
That is the first thing I alwaysaddress before I start any
program, is my diet.
Because my diet, it changes.
I don't really stick with theone size all for each program.
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I'll look at is it, what is theprogram demanding on me and how
much am I going to be exertingto make sure that I'm feeling
enough that I'm not burning themuscle that I'm trying to build
or that I have.
And that is something that Ilearned when I was over
training.
When I was doing all the cardioand all the cycling and all the
(13:31):
strength training and boot campsand, still and juggling tunnel
at the same time actually.
You actually learn all that workthat the muscle that you're
trying to build, you're burningit when you're doing all this
excessive cardio that is notyour goal at that time.
So it's like when I say thatyour, your goals can change, but
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the plan stays the same.
So if your plan is to getstronger, you stick with getting
stronger.
But your goals at what you wantto be strong at can change.
Like for me, it's alwayspushups.
For me, it's always pushups.
It's always my back, myshoulders, and I want biceps.
(14:15):
I know, you guys are going toget sick of me saying biceps,
but the girl wants biceps! Idon't know what it is.
I actually asked Aaron Hubby.
I'm like, is it like, maybe I'mjust like, it's not going to
happen for me.
Like, maybe I'm just a dealtdominant kind of girl and I'm
(14:36):
just going to have like bouldershoulders for days and my biceps
are just going to be on thestruggle bus.
But I am going to make themgrow.
No doubt.
I am going to make them grow.
So when you're over training andyou're doing all this excessive
cardio, when you're trying tobuild muscle, it's burning like
It's doing the opposite of whatyou're trying to do, is what I
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found.
Yes, when I was doing all of it,I was getting faster.
Yes, I was getting better atpush ups.
But was I really upping myweights?
Somewhat, but not like how I amnow.
So you got to take a look atthat, that your, how you're
progressing and how you'refeeling.
And if your focus is strengthtraining.
(15:20):
And you still want to do yourruns, the runs have to be the
first thing that you give up ifyou're tired.
And I think that was one of thebiggest learning lessons I had
when I started training waslearning when to say no.
And learning that I have tostick to what my training plan
is, what my goals are.
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That doesn't mean that I'm notcheering for everybody.
That doesn't mean you can't beon the sidelines, clapping it up
for everybody because that's howI roll.
And then I think that's how, youstill feel involved with a lot
of people when they're doingdifferent things that you're
still cheering them on andyou're still part of the whole,
their process and they're stilla part of your process, even
(16:05):
though you're doing somethingtotally different.
So I think when you start doing,going against the grain and
doing different things thateverybody, not that everybody
else is doing, or you're havingto do it by yourself, you're
man, I miss that, I miss the,the community aspect of it.
But I think one thing that youtake back and look at that is
(16:26):
that.
If you take, if you step backand you look, you realize that
you have all these peoplesupporting around you.
That is one thing that I foundout, is how many people I am so
blessed with that are sosupportive of me, that are so
proud of me, and that are alwayscheering me on for all my goals
(16:46):
that I have.
I am, that I am truly blessedfor, and I think sometimes we
forget that, on social media.
It's, it gets, sadly it's allabout the likes and about the
comments and all that otherstuff.
And, I think sometimes you needto realize that just because
it's, the likes or the commentsor the shares isn't there.
(17:10):
Just remember that people arewatching you and people are
being inspired by you.
That is one thing that I learnedand.
And that's what keeps me doingthis.
This, that's what made me wantto do this podcast because I
want to share what I've learnedand hope that other people
either a, don't make the samebad decisions that I made, or B,
(17:33):
that they're inspired to belike, you know what, I need to
be lifting heavier, or you knowwhat, maybe I do need to step
back on my cardio, or maybe Ineed to stop doing so much and
do less.
All this, when you're with yourtraining and your food and
you're trying to, I would saystepping back from, all the
(17:56):
excessive training, it is veryhard to do.
I know I was there.
I did it.
But you have to take from myperspective of what I've gone
through with overtraining.
I've had to refix my digestivesystem.
It took me a very long time forme to have an appetite.
(18:19):
When I was doing all thisovertraining, I was intermittent
fasting and I was eating, Iwould say, a four hour window, I
think I was eating.
Like I said, I weighed 118pounds.
Yes, I was running faster andyes, all the pushups were
getting better, but I wasextremely unhealthy.
You know, I see it now that Iwas sick.
(18:41):
You know, my, my mental statuswas in the crapper, as you'd
say.
Um, and it really took Joe, likespeaking the truth about like
nutrition with how trainingactually is, how much you should
be working out, how importantyour recovery is, how important
(19:03):
mobility is, and knowing when toslow down and when to speed up.
Like, I always had this mindsetof go, go, go.
More is better.
You need to do this to, to getstronger.
And it was farthest from thetruth.
I was doing so much that, whatwas I getting in return?
(19:28):
I was feeling worse.
I wasn't sleeping.
My anxiety was at an all timehigh.
And I was so worried about whateverybody else was doing or what
everybody else was saying orwhat everybody else was, you
know, it just got, it just gotway too much about everybody
else.
And I thought that's whatbrought me joy was just being a
(19:51):
part of everybody else's, whateverybody else was doing.
And it was making me sick.
being that underweight.
You know, causes more headaches,causes, like I said, anxiety,
and when you look at certainpeople or, you know, you look on
(20:12):
social media and you're like,gosh, I want to look like them.
And that for me, that is themost scariest part.
Now that I look back, like whenI look at all my old videos and
pictures and everybody's like,oh my gosh, goals.
Oh my gosh, goals.
And I'm like, damn, Katie.
Like, that, like, if, if I wasonly more upfront and honest
(20:32):
about what I was going throughand not so much in denial and
really owned how I was feelingand not being so held back
because afraid of what peoplewould say or what people would
think or don't say that, don'tbe like that, and it, and it
really took Joe, like I said,with him being so blunt, you
(20:55):
know, Joe, Joe.
Just, this is the way it is.
You know, it, there's movement,there's ways of going about
things differently, but there'sthe basics.
And I, when I looked at him andhis story and how he got to
where he is, yes, he's a guyand, you know, comparing women
to, you know, with men and, youknow, adding muscle mass, it's,
(21:18):
it's totally different.
But the goal is there, the waythat I wanted to.
Um, grow was like that.
Like I wanted all that musclemass.
I didn't want to have to dotrillions of exercises.
I didn't want to have to not beable to eat when I go out to
dinner or enjoy life being sorestricted and not feeling good.
(21:41):
I wanted to feel good.
I can probably count on one handhow many times I thought I was
going to pass out with workingout.
Not passing out because theworkout was hard, passing out
because I was so lightheadedfrom not having enough food, not
being hydrated enough.
(22:01):
Not being rested enough, notbeing recovered enough, pushing
myself when I shouldn't have.
And I think when you take a stepback and you look at the whole
picture, I know I do.
I look at it and I'm just like,why was I doing that?
Like, what was the reason?
Like, was it just because tofeel a part, like to, be a part
(22:24):
of the group?
That you're going to have thatsupport system there.
Yeah, that's how, it was rough.
I started to lose my hair.
It was really bad.
So I am, I'm a strong advocatefor not overtraining.
I've just been there.
And I know what it can do toyour anxiety.
I know what it can do to yourstress levels.
(22:48):
What it does to a lot of things,how it affects you from day to
day.
So that whole mindset of, Oh, Ineed to do more to get to where
I want to be at is so far fromtrue.
You do not.
I work out four to five days aweek.
I work out for maybe between 40to 60 minutes a day.
(23:11):
And that includes stretching.
That includes mobility.
Does it say that, does it meanthat I don't run?
Sure, I can run.
But that's if my body allows it.
That is not on one of my, it'snot a goal for me.
So if running is your goal, thenrunning comes first.
And then your strength comessecond.
So you you can bounce back andforth between that, but trying
(23:34):
to do it all and try to beeverything to everything, you
just can't because the rest, themobility, the nutrition, the
hydration, the mental health,your stress, especially with
women with hormones.
You have to take all this stuffin consideration because it is a
full picture with training And Iget the whole training with you
(23:58):
know training and of course i'ma woman.
Hello.
Is dealing with hormones withtraining?
Um i'm usually able to pushthrough it on usually my let's
say right before it starts myperiod starts, it is a struggle.
(24:19):
I have a lot of hip pain.
It's hard for me to hinge.
So with tunnel, which is greatabout tunnel, is that you're
able to make those adjustments,you're able to modify and switch
out a move that will make itmore comfortable.
So during that time of themonth, yes, it, especially leg
days is very hard for me.
(24:40):
There's sometimes I have to makeadjustments and that's fine.
That's, you're not working onone program isn't going to make
it or break it.
One workout isn't going to makeit or break it for you.
I heard this saying where, stopthinking in days.
Start thinking of weeks andmonths and start thinking in
years and centuries, startthinking of longer, think of the
(25:03):
whole, the biggest picture ofyour training, because one, one
month or one day is one week isnot going to make a total, it's
not going to derail your wholetraining.
It's just getting back on track.
It's just knowing your body andbeing like, okay, I know I can't
lift these weights right nowbecause of this.
(25:26):
I know I can't do this move nowbecause of this, but that
doesn't mean you don't go backthe next week and you go back to
the old, the original plan.
So that's something you have tothink about is that just because
you make that modification atthat time, it doesn't mean you
can't go back to the originalmovement.
Does that make sense?
(25:47):
I hope it does because that'sjust how I look at it because
not going to lie.
Switching out alternating lungesis very tempting.
Every single time.
Every single time.
And I have to force myself to goback and redo it.
Because they are not fun ontunnel.
(26:09):
Alternating lunges I think areone of the most brutal moves on
tunnel.
Every single time I feel likeI'm going to lose my footing and
I'm just going to go head firstin a tunnel.
Laughs.
Hasn't happened.
That is not one of the thingsthat has happened on Tunnel.
But I have gotten asked whatfunny things have happened in my
training.
And two things have actuallyhappened on training.
(26:32):
And it has to deal with therope.
I don't know what it is with therope.
But it is out, it is like out totake me out.
It seriously is.
So I was doing cable crunches.
And you put the rope behind yourneck and you're doing your cape.
Well, I thought it was going tobe a smart idea not to pull my
hair up.
And just be like, we're justgoing to do it like this, why
(26:52):
not?
I pulled my hair out.
My hair got wrapped around therope and I yanked.
My hair, I'm like, holy shit.
And then the next day Aaroncomes down to work out and he
comes up to me he goes, I thinkthe rope is Fraying and I'm like
(27:14):
I come down.
I'm like yeah, that's notfraying.
That's my hair yeah, my hair gotwrapped around it the other
thing I can't tell you I knowyou guys are going to go there.
I know you are and it's totallyfine because I did.
I don't, I can't count how manytimes I've gotten hit in the
(27:36):
head with the balls on theropes.
I must hit myself.
In the face, in the head,because the, you're like moving
around and then you forget thatthey're there, and I'm blind as
a bat, I don't have my glasseson, and I don't, contacts, I
don't wear any of that when I'mworking out, and I just don't
(27:59):
pay attention, and whack, africkin rope comes out of
nowhere, I'm surprised I haven'tgotten a black eye from that
thing, I always, I told Aaron, Isaid I keep getting knocked out
with the frickin rope, It isseriously out to get me.
Okay, enough about that funnybusiness because there are some
funny stories for you.
I know you guys sometimes askfor some Katie isms and that is
(28:22):
one of them.
Katie had these, yes, flying atmy face.
You're welcome.
There you go.
There's a laugh for you.
So let's talk about buildingmuscle.
Now, my favorite subject,especially when we're talking to
women, I'm talking to womenwanting to build muscle because
that excites the heck out of mebecause sometimes we get in this
(28:45):
whole conversation of women aresupposed to, be glutes and legs
and I'm like, nah, dog.
Give me biceps, give me like ajack back and I'll take some
delts.
I'll take some serious traps andhelp me build my lats.
I want the wide back.
That's what I want.
(29:06):
I saw this one post, it was socool guys.
This girl was like, she did herlat spread and her whole back
looked like a cobra head.
I was like, damn! So let addingmuscle with being a woman, I'll
talk because I can talk from awoman's perspective.
So let's talk.
Okay.
(29:27):
Adding muscle is not easy.
I've, I have found that thehardest thing with this whole
training and adding muscle onwas eating is getting the
calories and getting yourproteins in.
Cause like I had said before, Ihad really messed up my
digestive system.
With with how I was eating andtraining before that has been
(29:50):
the hardest thing for me and Ihave found that if I spread my
meals out seven meals in a day,I'm able to eat more, which is
very helpful because then I knowhow much protein I'm having.
So if I spread it out and Icook.
After I eat so say you fixsomething the day before I don't
(30:13):
cook and then eat because my I'mfull From like smelling the
food.
I don't know if anybody else islike that, but I have my Like
hunger goes way down aftereating after cooking and then
eating makes sense Come on,Katie get it together so I can't
(30:33):
cook and then eat.
That's so weird.
I know.
So spreading your meals outhelps eating your proteins.
First helps making your proteinmeals very easy.
I am a taco nut tacos tacos,because you can make tacos so
many different ways, so manydifferent ways.
And I'm a big huge fan of bison.
(30:53):
Bison has a lot of protein inthem.
So I eat a lot of that.
Chicken, white rice, yellowrice, get your carbs.
I do make a feta cheese, notfeta cheese cottage cheese
alfredo, chicken alfredo, whichis really good.
(31:14):
And then of course, we have ournormal like protein shakes.
I'm a big, huge fan of thorn.
Joe has had, I have taken thatnow for gosh, it's, I think it's
going to be almost two yearscause Joe and I have been
training together.
It's going to be two years inJuly.
So I take that and I takecreatine and then I take a lot
of vitamins.
I also get a lot of questionsabout like my vitamin intake.
(31:35):
I would highly suggest going,Thorne actually has a
questionnaire that you can fillout and their health advisor
will gear you towards whatvitamins you should take.
Cause vitamins are verypersonal.
It can't be a one size fits all.
You have your vitamin C, vitaminD, your B12, and stuff like
that.
But there's other things thatThorne has to offer that is
really helpful.
(31:55):
And your creatine.
Absolutely love their creatine.
Been on it for two years.
I get asked a lot if I've hadany side effects from it, like
bloating, or anything like that.
I've had zero issues with thorncreatine.
I highly suggest that.
Make your protein meals easy.
Make your dinners easy.
Don't try to be Pinterest.
(32:17):
Don't.
Don't try to be Pinterest.
I have tried to be Pinterest waytoo many times, and it is epic
failure.
I am not a cook.
I do not cook, so I make itsuper easy on myself.
So we've talked about muscle.
We've talked about training.
(32:37):
We've talked about fueling.
We've talked about addingmuscle.
We've all talked about how weall want biceps.
We all want killer delts and ajack back which I'm excited
about, but I just want you allto remember.
That the person that you'rebecoming by going on a new
journey or a new adventure or anew style of training, a new,
(33:03):
um, a way of your fitness,whether that be, say you're
going, you're starting to takeclasses outside in the wild, as
I say you're becoming a new,that person.
You're becoming a new person.
You're going to make that personreal that you've always wanted.
And I think for me that issomething that I found with
(33:23):
Tunnel.
Is that I will keep fighting tomake that girl real.
I will keep fighting to never bethe same way that I was before.
Because that's scary.
Like going backwards.
Like being that older you.
Like, I stand back now and I'mlike, mmm, damn girl.
I was like I look at oldpictures and I'm like, how was I
(33:48):
that skinny?
I'm five, nine, 118 pounds.
Like, how did I get there?
And it just, it escalated sofast.
And I think sometimes when youget wrapped up in all the hype
and all the excitement, you justlike, you look back, when you've
made a change and you'restarting to see a difference in
your body with strength trainingand you're realizing that you're
(34:11):
like.
Why did it take me so long tofigure this out?
I ask myself that all the time.
I'm like, why did it take me solong to figure this out?
And it just it's a learningprocess.
And I think that if you have tolearn from your mistakes.
You have to learn to moveforward and to.
(34:33):
Let go of those mistakes thatyou've made so that you can get
better.
You can get stronger and thenyou can inspire people.
How cool is that to be able toinspire people by actually
making mistakes and learningfrom them and inspiring people
to do amazing things or, wantingto build muscle.
(34:53):
How exciting is that?
That is the most exciting thingfor me.
It is like our coach Ash says,take up space, stop trying to
make yourself smaller.
Like it totally resonated withme when she posted that reel on
her Instagram is how, whenyou're doing these deadlifts and
(35:15):
you're doing these moves and youlike find yourself so used to
like shrinking your like waistand, and you're like, wait a
second, like she said, you'resupposed to, you're supposed to
press out.
To protect your back and corebracing.
And I never learned about corebracing until I came to TUNNEL.
And that is one of the mostamazing things that I have
(35:39):
learned with TUNNEL.
Is how, when you're lifting, howmany components go into an
actual lift.
It's not just your legs.
You have to think about yourlats.
You have to think about yourtriceps.
You have to think about so manythings, just like your bench
press.
Hello, compound move.
Lots of moving stuff going on.
(35:59):
And it has been such an amazinglearning experience.
I am.
So incredibly happy and soexcited when I get messages from
people talking about theirstrength journey, talking about
weights they've lifted, talkingabout their goals, or, just
trying something different,whether that be going to a gym,
(36:22):
whether that be signing up for arace.
I think it's so great to openyour horizon to see all the
amazing things that are outthere that your body can do,
that you can set new goals for,and you can find something that
you're really passionate aboutthat you never knew that you
were passionate about becausethis cardio girl, let me tell
(36:44):
you, if you would have said toher two years ago, Hey, you're
going to be a strength nut,you're going to want, You're
gonna want all this muscle mass.
You're gonna come a gym girl.
You're gonna become a bro.
I Would have laughed at you Beenlike no, I like my bike.
I like running.
(37:05):
I like this sprinting stuffPicking up weights why I don't
think so It's crazy how yourworld can change so fast And I,
you take a step back and realizethat everything happens for a
reason.
And I am so blessed and I am soexcited to take you guys along
(37:26):
with this journey.
I'm excited for things to comewith this podcast.
I'll be adding some guests hereand there on the podcast.
We will Still keep theconversation going about
exciting stuff going on in thetonal community we'll keep the
conversation going about mytraining, how I'm feeling going
through power build again.
(37:46):
And I'm excited to share thisall with you all.
So I hope you enjoy this podcastand I hope you come back next
week.
Every week I'll be droppingpodcasts on Friday morning.
So I will see you all soon.
You've been listening toStrength in Numbers.
Unbreakable mind, unstoppablestrength.
(38:08):
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
home.
She's proven that anything ispossible with dedication and
determination.
Thanks for listening to theshow.
Make sure to like, rate, andreview.
(38:31):
Find Katie on Instagram.
Instagram at katie underscore Hunderscore Dunford and on tonal
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, unstoppablestrength.
And now your host, KatieDunford.
(01:33):
Hello and welcome to Strength inNumbers, my podcast, I am Katie.
So let's get into the business.
Let's get excited.
Let's get inspired.
Today we're going to talk alittle bit about some tonal
news.
like I had said last week Keem'sUltimate Arms Program was set to
be released March 4th, and ohboy, did it release.
(01:57):
Holy arms, holy biceps, andtriceps.
I am very much jealous foreverybody in this program right
now.
The rep ranges look from like 8to 15 reps.
it looks like it, it's gonna beaccumulation, it's gonna be
spicy, not gonna lie.
I looked at day four and I'mjust gonna, I'm just gonna say
a, like, a little prayer foreverybody for day four because
(02:18):
that last block, ooh, it's gonnabe spicy.
the energy and the challenge hasalready started off.
It is all amped up for all thisupper body.
I'm excited to see all thewomen.
In this upper body challenge,flexing them muscles has got me,
not gonna lie, I'm so amped upand like I said, I'm having some
(02:38):
serious FOMO.
Bring on the arm gains, ladies.
Bring on the biceps.
Also, my coach Joe Rodonissneaked, he's working on a
program, so I am excited aboutthat.
he did snap a picture and postit on Instagram of him wearing
all black.
So I don't know whether to beconcerned about that or be like,
(02:59):
let's go.
I don't know.
I'm still like divided on that.
Like do, am I, do I really likethe all black days or am I just
like, man, this is not going togo well because as I egg him on,
things are going to get worsefor me.
I know he's going to make theseprograms even harder.
So why do I egg him on?
Because it's fun.
I know I'm going to, this islike a broken record, but I'm
(03:23):
just like bring back the likefour week programs.
And, bring back the tag teamclasses with our coaches.
I'm just going to throw this outthere.
You can always take this with agrain of salt tunnel, but I
would really love a Tanisha,Renee and Akeem tag team.
I think we're all thinking aboutthat.
I think we all want to see thathappen.
(03:44):
so let's make a goal for 2024for, for more four week
programs, live format with allof our beautiful coaches.
And a tag team with the epicTanisha Renee and Akeem.
Those are my two goals.
Those aren't big, right?
Those aren't huge, like, wishes.
I think it should totally bedoable.
(04:05):
I'm like, who am I?
Let's get into a little bit ofsome Katie Chat today we're
going to talk a little bit moreabout my training, fueling,
eating protein.
keeping that conversation goingof fueling that body, because
that is so important.
I get so excited when I getmessages of people sharing
recipes with me, what they'vecooked.
(04:27):
excited about all the proteinthey're getting in.
that definitely gets me reallyexcited that the conversation is
going.
And more, especially women, aretalking about fueling their
bodies.
we're also going to talk todayabout a little bit about how
overtraining affected me.
now this is my story.
This is not saying that itdoesn't, not saying this for, it
happens to everybody, but thisis something that I went through
(04:50):
and I figured I would share itjust in case, somebody may feel
the same way about it.
So I'm going to share that.
I'm also going to share aboutwhat I'm going for now, what I'm
going into my goals for 2024with my strength training.
And how I'm getting this muscleon, cause everybody wants
biceps.
I want biceps.
(05:11):
I just want my bicep vein.
I asked for it for Christmas.
It did not happen.
Yeah we're still hoping forthat.
So it was I'm going to mentionthis now because we're talking
about the bicep vein.
So when I was in New York and onthe tunnel live and they had
asked, what my husband hadthought about me doing with me
being in New York and him notbeing there, and I had said
(05:33):
because he's just upset that Ican beat him in push ups.
Well, let me remind y'all thatmy husband picks on me all the
time that I cannot see my bicepvein.
Okay?
He, like, flexes at me all thetime and he's like, look at that
bicep vein, look at that bicepvein.
Don't feel sorry for him, okay?
Do not feel sorry for him.
Alright?
He deserved it.
He definitely deserved it.
(05:54):
Let's talk a little bit about mytraining.
How I go about it.
I am for the first year mycoach, Joe, we did a kind of
flip flopping betweenintensification and hypertrophy.
This was before House of Volumewas even brought on to Tunnel.
So I look at, see,intensification for me is one of
(06:16):
my favorite ways of training.
I really see myself get a lot ofprogress out of it.
I enjoy it.
I enjoy the dynamic effort days.
I enjoy the lower reps, lowerrep range.
I am not, I don't do well in thehigher rep range.
I complain a lot when I get inthose upper rep ranges.
(06:37):
Like, like who does 24alternating lunges?
Who thinks that's a great idea?
Oh, that's right.
Coach Joe does.
When I got started taking theintensification in the
hypertrophy, which the programthat I used for hypertrophy was
dividing conquer level up.
So with that hypertrophyprogram, you're going to have a
lower rep range, and then you'regonna have this higher rep
(07:00):
range, which is for yourhypertrophy.
So you're gonna have your lowerrep for your strength, and then
your higher rep for high yourhypertrophy.
Which I really enjoyed.
So I'm hoping in the near futurethat also, I'm going to say it
again, that I hope Tunnel bringsout a hypertrophy program that's
a live format.
There, I'm going to say itagain.
But I really do love thatprogram.
(07:21):
It also helped me with my lowerbody.
It has a two lower body day,which for me, I am not a lower
body girl.
As y'all know, I am all aboutthe bicep shoulders and boy that
back, build me that back.
So those are my trainingprograms that I've been bouncing
between.
(07:42):
But I've recently, we added thehouse of volume, which is the
accumulation.
Which that is your higher reprange.
I I felt like it for me,accumulation would be good for
me if I'm hitting like a block,like I'm plateauing that I just
need that kind of to, to burstthrough that plateau.
And that's what Joe says, thatthose accumulation programs are
(08:03):
good for, but if I could stay inintensification all the time, I
would, but I know you got to,you got to switch it up every,
you got to switch up thattraining style.
You got to keep it interestingand keep your body guessing
because your body will get tooused to one style of training.
So it's good to switch it up,but it's also good to stay in
these phases longer.
I will stay in power buildprobably, I think this time I'm
(08:26):
going actually going into powerbuild starting on the 11th of
March.
I will probably stay inPowerBuild, I might do it like
three times again.
Go into PowerBuild 1 and then goto 2 and then PowerBuild 1
again.
Like I said, I really enjoy thatstyle of training.
Dynamic Effort Days is where Isoar.
(08:47):
I love that explosive movementsin this program.
So this is my happy place.
I always call it like my homebase.
PowerBuild is like where the Joeand the whole thing started
because it was, that program wasthe first time that I remember
messaging him saying, I can't dothis.
So it really has this specialmeaning for me that has shown
(09:11):
how much I have grown and howmuch I have gotten stronger and
how much more confident I am.
And it just shows that how the,I can't go to, I want more.
I want this harder.
What can I do to make thisharder?
What can I do to make thisbetter?
And that's one good thing aboutgoing back over your programs is
that each time you can do itbetter, each time you learn
(09:34):
something new, each time youthink that you can't do a move
and then you go back in and yourepeatedly do it over and over
again, you learn something newand then you just get better.
You just get better at it.
So a lot of people, when theythink like with building muscle,
(09:54):
they think it's, you have to doso much of this volume all the
time.
It has to be the strenuous,constant working out multiple
classes, hours in the gym,multiple days, in the gym.
And it's really not actually,it's more or less.
I recently took almost a monthof working in recovery mode on
(10:16):
tunnel pulling back because Iwas getting to a point where I
felt like I was burning out.
I remember I messaged Joe and Iwas just like, this is where I'm
at.
This is where I'm feeling.
And he's like, you know what?
Dial it back.
Take, three weeks, four weeksand go into, recovery mode.
And that's when I took Built byIntensity.
(10:37):
I also took Christina KC'sDeload Week.
Epic.
If y'all haven't taken those,get on the Deload programs.
They are absolutely epic.
And that's also when I traveledto New York to see Joe, to see
all the tonal coaches and to seethe members of the tonal
community.
So it was like perfect timingand it goes down to like what
Joe talks a lot about with yourtraining.
(10:59):
It's like juggling.
It really is like what he says,it's an art.
You have to figure out what isgoing on in your life at that
point in time and then you canadjust to it.
So I felt like that recoverytime was a perfect time during
my training.
Because with the traveling andeverything going on, the
excitement and everything, mymind probably wasn't 110 percent
(11:20):
in it.
So it was really good to justdial back.
So when you're going into thiskind of style of training and
you're really dialed in andyou're really focusing on
wanting to gain muscle masswanting to build that muscle,
and I will also say to get leanI have also, I'm very low, I'm
very low body percentage.
(11:43):
I don't starve myself.
I don't under eat.
I'm very fueled.
I do love me some tacos.
Love me some tacos.
Excuse me, I need a drink.
Oh my goodness.
I've got my Injo We TrustStanley Cup.
The only drink to drink out of.
(12:03):
So making sure that your body isfueled when you're going into
these programs is key.
Going into any program is makingsure that you got a map out of
what the program is demanding onyou.
What the program goals are.
Because each time the goal isgoing to be different.
It's like hypertrophy.
Hypertrophy, you're going to bevery slow in your movements.
You're going to want to keepthat tension on that muscle.
(12:26):
So you're going to want to,that's a great time to try to
put on weight.
It's a good time to boost thosecalories.
And that's usually when I willboost my protein up is during
hypertrophy.
Or either when I'm going into anaccumulation, like house of
volume.
I will add more carbs becausethe girl needs carbs for that
(12:47):
program.
It needs a lot of them.
So you can't go into theseprograms being blind with not
addressing your protein beforeyou start.
That is the first thing I alwaysaddress before I start any
program, is my diet.
Because my diet, it changes.
I don't really stick with theone size all for each program.
(13:11):
I'll look at is it, what is theprogram demanding on me and how
much am I going to be exertingto make sure that I'm feeling
enough that I'm not burning themuscle that I'm trying to build
or that I have.
And that is something that Ilearned when I was over
training.
When I was doing all the cardioand all the cycling and all the
(13:31):
strength training and boot campsand, still and juggling tunnel
at the same time actually.
You actually learn all that workthat the muscle that you're
trying to build, you're burningit when you're doing all this
excessive cardio that is notyour goal at that time.
So it's like when I say thatyour, your goals can change, but
(13:54):
the plan stays the same.
So if your plan is to getstronger, you stick with getting
stronger.
But your goals at what you wantto be strong at can change.
Like for me, it's alwayspushups.
For me, it's always pushups.
It's always my back, myshoulders, and I want biceps.
(14:15):
I know, you guys are going toget sick of me saying biceps,
but the girl wants biceps! Idon't know what it is.
I actually asked Aaron Hubby.
I'm like, is it like, maybe I'mjust like, it's not going to
happen for me.
Like, maybe I'm just a dealtdominant kind of girl and I'm
(14:36):
just going to have like bouldershoulders for days and my biceps
are just going to be on thestruggle bus.
But I am going to make themgrow.
No doubt.
I am going to make them grow.
So when you're over training andyou're doing all this excessive
cardio, when you're trying tobuild muscle, it's burning like
It's doing the opposite of whatyou're trying to do, is what I
(14:58):
found.
Yes, when I was doing all of it,I was getting faster.
Yes, I was getting better atpush ups.
But was I really upping myweights?
Somewhat, but not like how I amnow.
So you got to take a look atthat, that your, how you're
progressing and how you'refeeling.
And if your focus is strengthtraining.
(15:20):
And you still want to do yourruns, the runs have to be the
first thing that you give up ifyou're tired.
And I think that was one of thebiggest learning lessons I had
when I started training waslearning when to say no.
And learning that I have tostick to what my training plan
is, what my goals are.
(15:42):
That doesn't mean that I'm notcheering for everybody.
That doesn't mean you can't beon the sidelines, clapping it up
for everybody because that's howI roll.
And then I think that's how, youstill feel involved with a lot
of people when they're doingdifferent things that you're
still cheering them on andyou're still part of the whole,
their process and they're stilla part of your process, even
(16:05):
though you're doing somethingtotally different.
So I think when you start doing,going against the grain and
doing different things thateverybody, not that everybody
else is doing, or you're havingto do it by yourself, you're
man, I miss that, I miss the,the community aspect of it.
But I think one thing that youtake back and look at that is
(16:26):
that.
If you take, if you step backand you look, you realize that
you have all these peoplesupporting around you.
That is one thing that I foundout, is how many people I am so
blessed with that are sosupportive of me, that are so
proud of me, and that are alwayscheering me on for all my goals
(16:46):
that I have.
I am, that I am truly blessedfor, and I think sometimes we
forget that, on social media.
It's, it gets, sadly it's allabout the likes and about the
comments and all that otherstuff.
And, I think sometimes you needto realize that just because
it's, the likes or the commentsor the shares isn't there.
(17:10):
Just remember that people arewatching you and people are
being inspired by you.
That is one thing that I learnedand.
And that's what keeps me doingthis.
This, that's what made me wantto do this podcast because I
want to share what I've learnedand hope that other people
either a, don't make the samebad decisions that I made, or B,
(17:33):
that they're inspired to belike, you know what, I need to
be lifting heavier, or you knowwhat, maybe I do need to step
back on my cardio, or maybe Ineed to stop doing so much and
do less.
All this, when you're with yourtraining and your food and
you're trying to, I would saystepping back from, all the
(17:56):
excessive training, it is veryhard to do.
I know I was there.
I did it.
But you have to take from myperspective of what I've gone
through with overtraining.
I've had to refix my digestivesystem.
It took me a very long time forme to have an appetite.
(18:19):
When I was doing all thisovertraining, I was intermittent
fasting and I was eating, Iwould say, a four hour window, I
think I was eating.
Like I said, I weighed 118pounds.
Yes, I was running faster andyes, all the pushups were
getting better, but I wasextremely unhealthy.
You know, I see it now that Iwas sick.
(18:41):
You know, my, my mental statuswas in the crapper, as you'd
say.
Um, and it really took Joe, likespeaking the truth about like
nutrition with how trainingactually is, how much you should
be working out, how importantyour recovery is, how important
(19:03):
mobility is, and knowing when toslow down and when to speed up.
Like, I always had this mindsetof go, go, go.
More is better.
You need to do this to, to getstronger.
And it was farthest from thetruth.
I was doing so much that, whatwas I getting in return?
(19:28):
I was feeling worse.
I wasn't sleeping.
My anxiety was at an all timehigh.
And I was so worried about whateverybody else was doing or what
everybody else was saying orwhat everybody else was, you
know, it just got, it just gotway too much about everybody
else.
And I thought that's whatbrought me joy was just being a
(19:51):
part of everybody else's, whateverybody else was doing.
And it was making me sick.
being that underweight.
You know, causes more headaches,causes, like I said, anxiety,
and when you look at certainpeople or, you know, you look on
(20:12):
social media and you're like,gosh, I want to look like them.
And that for me, that is themost scariest part.
Now that I look back, like whenI look at all my old videos and
pictures and everybody's like,oh my gosh, goals.
Oh my gosh, goals.
And I'm like, damn, Katie.
Like, that, like, if, if I wasonly more upfront and honest
(20:32):
about what I was going throughand not so much in denial and
really owned how I was feelingand not being so held back
because afraid of what peoplewould say or what people would
think or don't say that, don'tbe like that, and it, and it
really took Joe, like I said,with him being so blunt, you
(20:55):
know, Joe, Joe.
Just, this is the way it is.
You know, it, there's movement,there's ways of going about
things differently, but there'sthe basics.
And I, when I looked at him andhis story and how he got to
where he is, yes, he's a guyand, you know, comparing women
to, you know, with men and, youknow, adding muscle mass, it's,
(21:18):
it's totally different.
But the goal is there, the waythat I wanted to.
Um, grow was like that.
Like I wanted all that musclemass.
I didn't want to have to dotrillions of exercises.
I didn't want to have to not beable to eat when I go out to
dinner or enjoy life being sorestricted and not feeling good.
(21:41):
I wanted to feel good.
I can probably count on one handhow many times I thought I was
going to pass out with workingout.
Not passing out because theworkout was hard, passing out
because I was so lightheadedfrom not having enough food, not
being hydrated enough.
(22:01):
Not being rested enough, notbeing recovered enough, pushing
myself when I shouldn't have.
And I think when you take a stepback and you look at the whole
picture, I know I do.
I look at it and I'm just like,why was I doing that?
Like, what was the reason?
Like, was it just because tofeel a part, like to, be a part
(22:24):
of the group?
That you're going to have thatsupport system there.
Yeah, that's how, it was rough.
I started to lose my hair.
It was really bad.
So I am, I'm a strong advocatefor not overtraining.
I've just been there.
And I know what it can do toyour anxiety.
I know what it can do to yourstress levels.
(22:48):
What it does to a lot of things,how it affects you from day to
day.
So that whole mindset of, Oh, Ineed to do more to get to where
I want to be at is so far fromtrue.
You do not.
I work out four to five days aweek.
I work out for maybe between 40to 60 minutes a day.
(23:11):
And that includes stretching.
That includes mobility.
Does it say that, does it meanthat I don't run?
Sure, I can run.
But that's if my body allows it.
That is not on one of my, it'snot a goal for me.
So if running is your goal, thenrunning comes first.
And then your strength comessecond.
So you you can bounce back andforth between that, but trying
(23:34):
to do it all and try to beeverything to everything, you
just can't because the rest, themobility, the nutrition, the
hydration, the mental health,your stress, especially with
women with hormones.
You have to take all this stuffin consideration because it is a
full picture with training And Iget the whole training with you
(23:58):
know training and of course i'ma woman.
Hello.
Is dealing with hormones withtraining?
Um i'm usually able to pushthrough it on usually my let's
say right before it starts myperiod starts, it is a struggle.
(24:19):
I have a lot of hip pain.
It's hard for me to hinge.
So with tunnel, which is greatabout tunnel, is that you're
able to make those adjustments,you're able to modify and switch
out a move that will make itmore comfortable.
So during that time of themonth, yes, it, especially leg
days is very hard for me.
(24:40):
There's sometimes I have to makeadjustments and that's fine.
That's, you're not working onone program isn't going to make
it or break it.
One workout isn't going to makeit or break it for you.
I heard this saying where, stopthinking in days.
Start thinking of weeks andmonths and start thinking in
years and centuries, startthinking of longer, think of the
(25:03):
whole, the biggest picture ofyour training, because one, one
month or one day is one week isnot going to make a total, it's
not going to derail your wholetraining.
It's just getting back on track.
It's just knowing your body andbeing like, okay, I know I can't
lift these weights right nowbecause of this.
(25:26):
I know I can't do this move nowbecause of this, but that
doesn't mean you don't go backthe next week and you go back to
the old, the original plan.
So that's something you have tothink about is that just because
you make that modification atthat time, it doesn't mean you
can't go back to the originalmovement.
Does that make sense?
(25:47):
I hope it does because that'sjust how I look at it because
not going to lie.
Switching out alternating lungesis very tempting.
Every single time.
Every single time.
And I have to force myself to goback and redo it.
Because they are not fun ontunnel.
(26:09):
Alternating lunges I think areone of the most brutal moves on
tunnel.
Every single time I feel likeI'm going to lose my footing and
I'm just going to go head firstin a tunnel.
Laughs.
Hasn't happened.
That is not one of the thingsthat has happened on Tunnel.
But I have gotten asked whatfunny things have happened in my
training.
And two things have actuallyhappened on training.
(26:32):
And it has to deal with therope.
I don't know what it is with therope.
But it is out, it is like out totake me out.
It seriously is.
So I was doing cable crunches.
And you put the rope behind yourneck and you're doing your cape.
Well, I thought it was going tobe a smart idea not to pull my
hair up.
And just be like, we're justgoing to do it like this, why
(26:52):
not?
I pulled my hair out.
My hair got wrapped around therope and I yanked.
My hair, I'm like, holy shit.
And then the next day Aaroncomes down to work out and he
comes up to me he goes, I thinkthe rope is Fraying and I'm like
(27:14):
I come down.
I'm like yeah, that's notfraying.
That's my hair yeah, my hair gotwrapped around it the other
thing I can't tell you I knowyou guys are going to go there.
I know you are and it's totallyfine because I did.
I don't, I can't count how manytimes I've gotten hit in the
(27:36):
head with the balls on theropes.
I must hit myself.
In the face, in the head,because the, you're like moving
around and then you forget thatthey're there, and I'm blind as
a bat, I don't have my glasseson, and I don't, contacts, I
don't wear any of that when I'mworking out, and I just don't
(27:59):
pay attention, and whack, africkin rope comes out of
nowhere, I'm surprised I haven'tgotten a black eye from that
thing, I always, I told Aaron, Isaid I keep getting knocked out
with the frickin rope, It isseriously out to get me.
Okay, enough about that funnybusiness because there are some
funny stories for you.
I know you guys sometimes askfor some Katie isms and that is
(28:22):
one of them.
Katie had these, yes, flying atmy face.
You're welcome.
There you go.
There's a laugh for you.
So let's talk about buildingmuscle.
Now, my favorite subject,especially when we're talking to
women, I'm talking to womenwanting to build muscle because
that excites the heck out of mebecause sometimes we get in this
(28:45):
whole conversation of women aresupposed to, be glutes and legs
and I'm like, nah, dog.
Give me biceps, give me like ajack back and I'll take some
delts.
I'll take some serious traps andhelp me build my lats.
I want the wide back.
That's what I want.
(29:06):
I saw this one post, it was socool guys.
This girl was like, she did herlat spread and her whole back
looked like a cobra head.
I was like, damn! So let addingmuscle with being a woman, I'll
talk because I can talk from awoman's perspective.
So let's talk.
Okay.
(29:27):
Adding muscle is not easy.
I've, I have found that thehardest thing with this whole
training and adding muscle onwas eating is getting the
calories and getting yourproteins in.
Cause like I had said before, Ihad really messed up my
digestive system.
With with how I was eating andtraining before that has been
(29:50):
the hardest thing for me and Ihave found that if I spread my
meals out seven meals in a day,I'm able to eat more, which is
very helpful because then I knowhow much protein I'm having.
So if I spread it out and Icook.
After I eat so say you fixsomething the day before I don't
(30:13):
cook and then eat because my I'mfull From like smelling the
food.
I don't know if anybody else islike that, but I have my Like
hunger goes way down aftereating after cooking and then
eating makes sense Come on,Katie get it together so I can't
(30:33):
cook and then eat.
That's so weird.
I know.
So spreading your meals outhelps eating your proteins.
First helps making your proteinmeals very easy.
I am a taco nut tacos tacos,because you can make tacos so
many different ways, so manydifferent ways.
And I'm a big huge fan of bison.
(30:53):
Bison has a lot of protein inthem.
So I eat a lot of that.
Chicken, white rice, yellowrice, get your carbs.
I do make a feta cheese, notfeta cheese cottage cheese
alfredo, chicken alfredo, whichis really good.
(31:14):
And then of course, we have ournormal like protein shakes.
I'm a big, huge fan of thorn.
Joe has had, I have taken thatnow for gosh, it's, I think it's
going to be almost two yearscause Joe and I have been
training together.
It's going to be two years inJuly.
So I take that and I takecreatine and then I take a lot
of vitamins.
I also get a lot of questionsabout like my vitamin intake.
(31:35):
I would highly suggest going,Thorne actually has a
questionnaire that you can fillout and their health advisor
will gear you towards whatvitamins you should take.
Cause vitamins are verypersonal.
It can't be a one size fits all.
You have your vitamin C, vitaminD, your B12, and stuff like
that.
But there's other things thatThorne has to offer that is
really helpful.
(31:55):
And your creatine.
Absolutely love their creatine.
Been on it for two years.
I get asked a lot if I've hadany side effects from it, like
bloating, or anything like that.
I've had zero issues with thorncreatine.
I highly suggest that.
Make your protein meals easy.
Make your dinners easy.
Don't try to be Pinterest.
(32:17):
Don't.
Don't try to be Pinterest.
I have tried to be Pinterest waytoo many times, and it is epic
failure.
I am not a cook.
I do not cook, so I make itsuper easy on myself.
So we've talked about muscle.
We've talked about training.
(32:37):
We've talked about fueling.
We've talked about addingmuscle.
We've all talked about how weall want biceps.
We all want killer delts and ajack back which I'm excited
about, but I just want you allto remember.
That the person that you'rebecoming by going on a new
journey or a new adventure or anew style of training, a new,
(33:03):
um, a way of your fitness,whether that be, say you're
going, you're starting to takeclasses outside in the wild, as
I say you're becoming a new,that person.
You're becoming a new person.
You're going to make that personreal that you've always wanted.
And I think for me that issomething that I found with
(33:23):
Tunnel.
Is that I will keep fighting tomake that girl real.
I will keep fighting to never bethe same way that I was before.
Because that's scary.
Like going backwards.
Like being that older you.
Like, I stand back now and I'mlike, mmm, damn girl.
I was like I look at oldpictures and I'm like, how was I
(33:48):
that skinny?
I'm five, nine, 118 pounds.
Like, how did I get there?
And it just, it escalated sofast.
And I think sometimes when youget wrapped up in all the hype
and all the excitement, you justlike, you look back, when you've
made a change and you'restarting to see a difference in
your body with strength trainingand you're realizing that you're
(34:11):
like.
Why did it take me so long tofigure this out?
I ask myself that all the time.
I'm like, why did it take me solong to figure this out?
And it just it's a learningprocess.
And I think that if you have tolearn from your mistakes.
You have to learn to moveforward and to.
(34:33):
Let go of those mistakes thatyou've made so that you can get
better.
You can get stronger and thenyou can inspire people.
How cool is that to be able toinspire people by actually
making mistakes and learningfrom them and inspiring people
to do amazing things or, wantingto build muscle.
(34:53):
How exciting is that?
That is the most exciting thingfor me.
It is like our coach Ash says,take up space, stop trying to
make yourself smaller.
Like it totally resonated withme when she posted that reel on
her Instagram is how, whenyou're doing these deadlifts and
(35:15):
you're doing these moves and youlike find yourself so used to
like shrinking your like waistand, and you're like, wait a
second, like she said, you'resupposed to, you're supposed to
press out.
To protect your back and corebracing.
And I never learned about corebracing until I came to TUNNEL.
And that is one of the mostamazing things that I have
(35:39):
learned with TUNNEL.
Is how, when you're lifting, howmany components go into an
actual lift.
It's not just your legs.
You have to think about yourlats.
You have to think about yourtriceps.
You have to think about so manythings, just like your bench
press.
Hello, compound move.
Lots of moving stuff going on.
(35:59):
And it has been such an amazinglearning experience.
I am.
So incredibly happy and soexcited when I get messages from
people talking about theirstrength journey, talking about
weights they've lifted, talkingabout their goals, or, just
trying something different,whether that be going to a gym,
(36:22):
whether that be signing up for arace.
I think it's so great to openyour horizon to see all the
amazing things that are outthere that your body can do,
that you can set new goals for,and you can find something that
you're really passionate aboutthat you never knew that you
were passionate about becausethis cardio girl, let me tell
(36:44):
you, if you would have said toher two years ago, Hey, you're
going to be a strength nut,you're going to want, You're
gonna want all this muscle mass.
You're gonna come a gym girl.
You're gonna become a bro.
I Would have laughed at you Beenlike no, I like my bike.
I like running.
(37:05):
I like this sprinting stuffPicking up weights why I don't
think so It's crazy how yourworld can change so fast And I,
you take a step back and realizethat everything happens for a
reason.
And I am so blessed and I am soexcited to take you guys along
(37:26):
with this journey.
I'm excited for things to comewith this podcast.
I'll be adding some guests hereand there on the podcast.
We will Still keep theconversation going about
exciting stuff going on in thetonal community we'll keep the
conversation going about mytraining, how I'm feeling going
through power build again.
(37:46):
And I'm excited to share thisall with you all.
So I hope you enjoy this podcastand I hope you come back next
week.
Every week I'll be droppingpodcasts on Friday morning.
So I will see you all soon.
You've been listening toStrength in Numbers.
Unbreakable mind, unstoppablestrength.
(38:08):
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
home.
She's proven that anything ispossible with dedication and
determination.
Thanks for listening to theshow.
Make sure to like, rate, andreview.
(38:31):
Find Katie on Instagram.
Instagram at katie underscore Hunderscore Dunford and on tonal
at strength underscore Nunderscore numbers questions or
comments hit that email strengthunderscore N underscore numbers
82 at yahoo.
com see you next time
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