Something had to Change

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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You're at a point where you want to transform your life. You want to sculpt that awesome body that's in there. From never lifting a weight in her life, she started from the beginning at the age of 40. She knows what it's like to start something new. Welcome to Strength in Numbers. Unbreakable Mind. Unstoppable Strength. Inspiring listeners to lift heavy, push boundaries, and embrace the power within. We all have an unbreakable potential of our minds and bodies. We just need to find it. As a die hard tonal gym fan and advocate for training at home, Katie has witnessed first hand the incredible transformations that can occur when we commit to our fitness goals. She knows what it's like to get jacked. All with dedication and determination. Plus nutrition. It's so important. One word, tacos. Mmm. Together, we'll embrace the mantra of being stronger, not smaller. This is Strength in Numbers. Unbreakable mind, unstoppable strength. And now your host, Katie Dunford. Hello and welcome to Strength in Numbers, 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 a little bit about some tonal news. like I had said last week Keem's Ultimate Arms Program was set to be released March 4th, and oh boy, did it release. Holy arms, holy biceps, and triceps. I am very much jealous for everybody in this program right now. The rep ranges look from like 8 to 15 reps. it looks like it, it's gonna be accumulation, it's gonna be spicy, not gonna lie. I looked at day four and I'm just gonna, I'm just gonna say a, like, a little prayer for everybody for day four because that last block, ooh, it's gonna be spicy. the energy and the challenge has already started off. It is all amped up for all this upper body. I'm excited to see all the women. In this upper body challenge, flexing them muscles has got me, not gonna lie, I'm so amped up and like I said, I'm having some serious FOMO. Bring on the arm gains, ladies. Bring on the biceps. Also, my coach Joe Rodonis sneaked, he's working on a program, so I am excited about that. he did snap a picture and post it on Instagram of him wearing all black. So I don't know whether to be concerned about that or be like, let's go. I don't know. I'm still like divided on that. Like do, am I, do I really like the all black days or am I just like, man, this is not going to go well because as I egg him on, things are going to get worse for me. I know he's going to make these programs even harder. So why do I egg him on? Because it's fun. I know I'm going to, this is like a broken record, but I'm just like bring back the like four week programs. And, bring back the tag team classes with our coaches. I'm just going to throw this out there. You can always take this with a grain of salt tunnel, but I would really love a Tanisha, Renee and Akeem tag team. I think we're all thinking about that. I think we all want to see that happen. so let's make a goal for 2024 for, for more four week programs, live format with all of our beautiful coaches. And a tag team with the epic Tanisha Renee and Akeem. Those are my two goals. Those aren't big, right? Those aren't huge, like, wishes. I think it should totally be doable. I'm like, who am I? Let's get into a little bit of some Katie Chat today we're going to talk a little bit more about my training, fueling, eating protein. keeping that conversation going of fueling that body, because that is so important. I get so excited when I get messages of people sharing recipes with me, what they've cooked. excited about all the protein they're getting in. that definitely gets me really excited that the conversation is going. And more, especially women, are talking about fueling their bodies. we're also going to talk today about a little bit about how overtraining affected me. now this is my story. This is not saying that it doesn't, not saying this for, it happens to everybody, but this is something that I went through and I figured I would share it just in case, somebody may feel the same way about it. So I'm going to share that. I'm also going to share about what I'm going for now, what I'm going into my goals for 2024 with my strength training. And how I'm getting this muscle on, cause everybody wants biceps. I want biceps. I just want my bicep vein. I asked for it for Christmas. It did not happen. Yeah we're still hoping for that. So it was I'm going to mention this now because we're talking about the bicep vein. So when I was in New York and on the tunnel live and they had asked, what my husband had thought about me doing with me being in New York and him not being there, and I had said because he's just upset that I can beat him in push ups. Well, let me remind y'all that my husband picks on me all the time that I cannot see my bicep vein. Okay? He, like, flexes at me all the time and he's like, look at that bicep vein, look at that bicep vein. Don't feel sorry for him, okay? Do not feel sorry for him. Alright? He deserved it. He definitely deserved it. Let's talk a little bit about my training. How I go about it. I am for the first year my coach, Joe, we did a kind of flip flopping between intensification and hypertrophy. This was before House of Volume was even brought on to Tunnel. So I look at, see, intensification for me is one of my favorite ways of training. I really see myself get a lot of progress out of it. I enjoy it. I enjoy the dynamic effort days. I enjoy the lower reps, lower rep range. I am not, I don't do well in the higher rep range. I complain a lot when I get in those upper rep ranges. Like, like who does 24 alternating lunges? Who thinks that's a great idea? Oh, that's right. Coach Joe does. When I got started taking the intensification in the hypertrophy, which the program that I used for hypertrophy was dividing conquer level up. So with that hypertrophy program, you're going to have a lower rep range, and then you're gonna have this higher rep range, which is for your hypertrophy. So you're gonna have your lower rep for your strength, and then your higher rep for high your hypertrophy. Which I really enjoyed. So I'm hoping in the near future that also, I'm going to say it again, that I hope Tunnel brings out a hypertrophy program that's a live format. There, I'm going to say it again. But I really do love that program. It also helped me with my lower body. It has a two lower body day, which for me, I am not a lower body girl. As y'all know, I am all about the bicep shoulders and boy that back, build me that back. So those are my training programs that I've been bouncing between. But I've recently, we added the house of volume, which is the accumulation. Which that is your higher rep range. 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 burst through that plateau. And that's what Joe says, that those accumulation programs are good for, but if I could stay in intensification all the time, I would, but I know you got to, you got to switch it up every, you got to switch up that training style. You got to keep it interesting and keep your body guessing because your body will get too used 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 build probably, I think this time I'm going actually going into power build starting on the 11th of March. I will probably stay in PowerBuild, I might do it like three times again. Go into PowerBuild 1 and then go to 2 and then PowerBuild 1 again. Like I said, I really enjoy that style of training. Dynamic Effort Days is where I soar. I love that explosive movements in this program. So this is my happy place. I always call it like my home base. PowerBuild is like where the Joe and the whole thing started because it was, that program was the first time that I remember messaging him saying, I can't do this. So it really has this special meaning for me that has shown how much I have grown and how much 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 this harder? What can I do to make this better? And that's one good thing about going back over your programs is that each time you can do it better, each time you learn something new, each time you think that you can't do a move and then you go back in and you repeatedly do it over and over again, you learn something new and then you just get better. You just get better at it. So a lot of people, when they think like with building muscle, they think it's, you have to do so 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 month of working in recovery mode on tunnel pulling back because I was getting to a point where I felt like I was burning out. I remember I messaged Joe and I was 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 weeks and go into, recovery mode. And that's when I took Built by Intensity. I also took Christina KC's Deload Week. Epic. If y'all haven't taken those, get on the Deload programs. They are absolutely epic. And that's also when I traveled to New York to see Joe, to see all the tonal coaches and to see the members of the tonal community. So it was like perfect timing and it goes down to like what Joe talks a lot about with your training. It's like juggling. It really is like what he says, it's an art. You have to figure out what is going on in your life at that point in time and then you can adjust to it. So I felt like that recovery time was a perfect time during my training. Because with the traveling and everything going on, the excitement and everything, my mind probably wasn't 110 percent in it. So it was really good to just dial back. So when you're going into this kind of style of training and you're really dialed in and you're really focusing on wanting to gain muscle mass wanting to build that muscle, and I will also say to get lean I have also, I'm very low, I'm very low body percentage. 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 Trust Stanley Cup. The only drink to drink out of. So making sure that your body is fueled when you're going into these programs is key. Going into any program is making sure that you got a map out of what the program is demanding on you. What the program goals are. Because each time the goal is going to be different. It's like hypertrophy. Hypertrophy, you're going to be very slow in your movements. You're going to want to keep that tension on that muscle. 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 those calories. And that's usually when I will boost my protein up is during hypertrophy. Or either when I'm going into an accumulation, like house of volume. I will add more carbs because the girl needs carbs for that program. It needs a lot of them. So you can't go into these programs being blind with not addressing your protein before you start. That is the first thing I always address before I start any program, is my diet. Because my diet, it changes. I don't really stick with the one size all for each program. I'll look at is it, what is the program demanding on me and how much am I going to be exerting to make sure that I'm feeling enough that I'm not burning the muscle that I'm trying to build or that I have. And that is something that I learned when I was over training. When I was doing all the cardio and all the cycling and all the strength training and boot camps and, still and juggling tunnel at the same time actually. You actually learn all that work that the muscle that you're trying to build, you're burning it when you're doing all this excessive cardio that is not your goal at that time. So it's like when I say that your, your goals can change, but the plan stays the same. So if your plan is to get stronger, you stick with getting stronger. But your goals at what you want to be strong at can change. Like for me, it's always pushups. For me, it's always pushups. It's always my back, my shoulders, and I want biceps. I know, you guys are going to get sick of me saying biceps, but the girl wants biceps! I don't know what it is. I actually asked Aaron Hubby. I'm like, is it like, maybe I'm just like, it's not going to happen for me. Like, maybe I'm just a dealt dominant kind of girl and I'm just going to have like boulder shoulders for days and my biceps are just going to be on the struggle bus. But I am going to make them grow. No doubt. I am going to make them grow. So when you're over training and you're doing all this excessive cardio, when you're trying to build muscle, it's burning like It's doing the opposite of what you're trying to do, is what I found. Yes, when I was doing all of it, I was getting faster. Yes, I was getting better at push ups. But was I really upping my weights? Somewhat, but not like how I am now. So you got to take a look at that, that your, how you're progressing and how you're feeling. And if your focus is strength training. And you still want to do your runs, the runs have to be the first thing that you give up if you're tired. And I think that was one of the biggest learning lessons I had when I started training was learning when to say no. And learning that I have to stick to what my training plan is, what my goals are. That doesn't mean that I'm not cheering for everybody. That doesn't mean you can't be on the sidelines, clapping it up for everybody because that's how I roll. And then I think that's how, you still feel involved with a lot of people when they're doing different things that you're still cheering them on and you're still part of the whole, their process and they're still a part of your process, even though you're doing something totally different. So I think when you start doing, going against the grain and doing different things that everybody, not that everybody else is doing, or you're having to do it by yourself, you're man, I miss that, I miss the, the community aspect of it. But I think one thing that you take back and look at that is that. If you take, if you step back and you look, you realize that you have all these people supporting around you. That is one thing that I found out, is how many people I am so blessed with that are so supportive of me, that are so proud of me, and that are always cheering me on for all my goals that I have. I am, that I am truly blessed for, and I think sometimes we forget that, on social media. It's, it gets, sadly it's all about the likes and about the comments and all that other stuff. And, I think sometimes you need to realize that just because it's, the likes or the comments or the shares isn't there. Just remember that people are watching you and people are being inspired by you. That is one thing that I learned and. And that's what keeps me doing this. This, that's what made me want to do this podcast because I want to share what I've learned and hope that other people either a, don't make the same bad decisions that I made, or B, that they're inspired to be like, you know what, I need to be lifting heavier, or you know what, maybe I do need to step back on my cardio, or maybe I need to stop doing so much and do less. All this, when you're with your training and your food and you're trying to, I would say stepping back from, all the excessive training, it is very hard to do. I know I was there. I did it. But you have to take from my perspective of what I've gone through with overtraining. I've had to refix my digestive system. It took me a very long time for me to have an appetite. When I was doing all this overtraining, I was intermittent fasting and I was eating, I would say, a four hour window, I think I was eating. Like I said, I weighed 118 pounds. Yes, I was running faster and yes, all the pushups were getting better, but I was extremely unhealthy. You know, I see it now that I was sick. You know, my, my mental status was in the crapper, as you'd say. Um, and it really took Joe, like speaking the truth about like nutrition with how training actually is, how much you should be working out, how important your recovery is, how important mobility is, and knowing when to slow down and when to speed up. Like, I always had this mindset of go, go, go. More is better. You need to do this to, to get stronger. And it was farthest from the truth. I was doing so much that, what was I getting in return? I was feeling worse. I wasn't sleeping. My anxiety was at an all time high. And I was so worried about what everybody else was doing or what everybody else was saying or what everybody else was, you know, it just got, it just got way too much about everybody else. And I thought that's what brought me joy was just being a part of everybody else's, what everybody 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 certain people or, you know, you look on social media and you're like, gosh, I want to look like them. And that for me, that is the most scariest part. Now that I look back, like when I 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 was only more upfront and honest about what I was going through and not so much in denial and really owned how I was feeling and not being so held back because afraid of what people would say or what people would think or don't say that, don't be like that, and it, and it really took Joe, like I said, with him being so blunt, you 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's the basics. And I, when I looked at him and his story and how he got to where he is, yes, he's a guy and, you know, comparing women to, you know, with men and, you know, adding muscle mass, it's, it's totally different. But the goal is there, the way that I wanted to. Um, grow was like that. Like I wanted all that muscle mass. I didn't want to have to do trillions of exercises. I didn't want to have to not be able to eat when I go out to dinner or enjoy life being so restricted and not feeling good. I wanted to feel good. I can probably count on one hand how many times I thought I was going to pass out with working out. Not passing out because the workout was hard, passing out because I was so lightheaded from not having enough food, not being hydrated enough. Not being rested enough, not being recovered enough, pushing myself when I shouldn't have. And I think when you take a step back 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 to feel a part, like to, be a part of the group? That you're going to have that support 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 advocate for not overtraining. I've just been there. And I know what it can do to your anxiety. I know what it can do to your stress levels. What it does to a lot of things, how it affects you from day to day. So that whole mindset of, Oh, I need to do more to get to where I want to be at is so far from true. You do not. I work out four to five days a week. I work out for maybe between 40 to 60 minutes a day. And that includes stretching. That includes mobility. Does it say that, does it mean that I don't run? Sure, I can run. But that's if my body allows it. That is not on one of my, it's not a goal for me. So if running is your goal, then running comes first. And then your strength comes second. So you you can bounce back and forth between that, but trying to do it all and try to be everything to everything, you just can't because the rest, the mobility, the nutrition, the hydration, the mental health, your stress, especially with women with hormones. You have to take all this stuff in consideration because it is a full picture with training And I get the whole training with you know training and of course i'm a woman. Hello. Is dealing with hormones with training? Um i'm usually able to push through it on usually my let's say right before it starts my period starts, it is a struggle. I have a lot of hip pain. It's hard for me to hinge. So with tunnel, which is great about tunnel, is that you're able to make those adjustments, you're able to modify and switch out a move that will make it more comfortable. So during that time of the month, yes, it, especially leg days is very hard for me. There's sometimes I have to make adjustments and that's fine. That's, you're not working on one program isn't going to make it or break it. One workout isn't going to make it or break it for you. I heard this saying where, stop thinking in days. Start thinking of weeks and months and start thinking in years and centuries, start thinking of longer, think of the whole, the biggest picture of your training, because one, one month or one day is one week is not going to make a total, it's not going to derail your whole training. It's just getting back on track. It's just knowing your body and being like, okay, I know I can't lift these weights right now because of this. I know I can't do this move now because of this, but that doesn't mean you don't go back the next week and you go back to the old, the original plan. So that's something you have to think about is that just because you make that modification at that time, it doesn't mean you can't go back to the original movement. Does that make sense? I hope it does because that's just how I look at it because not going to lie. Switching out alternating lunges is very tempting. Every single time. Every single time. And I have to force myself to go back and redo it. Because they are not fun on tunnel. Alternating lunges I think are one of the most brutal moves on tunnel. Every single time I feel like I'm going to lose my footing and I'm just going to go head first in a tunnel. Laughs. Hasn't happened. That is not one of the things that has happened on Tunnel. But I have gotten asked what funny things have happened in my training. And two things have actually happened on training. And it has to deal with the rope. I don't know what it is with the rope. But it is out, it is like out to take me out. It seriously is. So I was doing cable crunches. And you put the rope behind your neck and you're doing your cape. Well, I thought it was going to be a smart idea not to pull my hair up. And just be like, we're just going to do it like this, why not? I pulled my hair out. My hair got wrapped around the rope and I yanked. My hair, I'm like, holy shit. And then the next day Aaron comes down to work out and he comes up to me he goes, I think the rope is Fraying and I'm like I come down. I'm like yeah, that's not fraying. That's my hair yeah, my hair got wrapped around it the other thing I can't tell you I know you guys are going to go there. I know you are and it's totally fine because I did. I don't, I can't count how many times I've gotten hit in the head with the balls on the ropes. I must hit myself. In the face, in the head, because the, you're like moving around and then you forget that they're there, and I'm blind as a bat, I don't have my glasses on, and I don't, contacts, I don't wear any of that when I'm working out, and I just don't pay attention, and whack, a frickin rope comes out of nowhere, I'm surprised I haven't gotten a black eye from that thing, I always, I told Aaron, I said I keep getting knocked out with the frickin rope, It is seriously out to get me. Okay, enough about that funny business because there are some funny stories for you. I know you guys sometimes ask for some Katie isms and that is one of them. Katie had these, yes, flying at my face. You're welcome. There you go. There's a laugh for you. So let's talk about building muscle. Now, my favorite subject, especially when we're talking to women, I'm talking to women wanting to build muscle because that excites the heck out of me because sometimes we get in this whole conversation of women are supposed to, be glutes and legs and I'm like, nah, dog. Give me biceps, give me like a jack back and I'll take some delts. I'll take some serious traps and help me build my lats. I want the wide back. That's what I want. I saw this one post, it was so cool guys. This girl was like, she did her lat spread and her whole back looked like a cobra head. I was like, damn! So let adding muscle with being a woman, I'll talk because I can talk from a woman's perspective. So let's talk. Okay. Adding muscle is not easy. I've, I have found that the hardest thing with this whole training and adding muscle on was eating is getting the calories and getting your proteins in. Cause like I had said before, I had really messed up my digestive system. With with how I was eating and training before that has been the hardest thing for me and I have 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 know how much protein I'm having. So if I spread it out and I cook. After I eat so say you fix something the day before I don't cook and then eat because my I'm full From like smelling the food. I don't know if anybody else is like that, but I have my Like hunger goes way down after eating after cooking and then eating makes sense Come on, Katie get it together so I can't cook and then eat. That's so weird. I know. So spreading your meals out helps eating your proteins. First helps making your protein meals very easy. I am a taco nut tacos tacos, because you can make tacos so many different ways, so many different ways. And I'm a big huge fan of bison. Bison has a lot of protein in them. So I eat a lot of that. Chicken, white rice, yellow rice, get your carbs. I do make a feta cheese, not feta cheese cottage cheese alfredo, chicken alfredo, which is really good. And then of course, we have our normal like protein shakes. I'm a big, huge fan of thorn. Joe has had, I have taken that now for gosh, it's, I think it's going to be almost two years cause Joe and I have been training together. It's going to be two years in July. So I take that and I take creatine and then I take a lot of vitamins. I also get a lot of questions about like my vitamin intake. I would highly suggest going, Thorne actually has a questionnaire that you can fill out and their health advisor will gear you towards what vitamins you should take. Cause vitamins are very personal. It can't be a one size fits all. You have your vitamin C, vitamin D, your B12, and stuff like that. But there's other things that Thorne has to offer that is really helpful. And your creatine. Absolutely love their creatine. Been on it for two years. I get asked a lot if I've had any side effects from it, like bloating, or anything like that. I've had zero issues with thorn creatine. I highly suggest that. Make your protein meals easy. Make your dinners easy. Don't try to be Pinterest. Don't. Don't try to be Pinterest. I have tried to be Pinterest way too many times, and it is epic failure. I am not a cook. I do not cook, so I make it super easy on myself. So we've talked about muscle. We've talked about training. We've talked about fueling. We've talked about adding muscle. We've all talked about how we all want biceps. We all want killer delts and a jack back which I'm excited about, but I just want you all to remember. That the person that you're becoming by going on a new journey or a new adventure or a new style of training, a new, um, a way of your fitness, whether that be, say you're going, you're starting to take classes 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 person real that you've always wanted. And I think for me that is something that I found with Tunnel. Is that I will keep fighting to make that girl real. I will keep fighting to never be the 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'm like, mmm, damn girl. I was like I look at old pictures and I'm like, how was I that skinny? I'm five, nine, 118 pounds. Like, how did I get there? And it just, it escalated so fast. And I think sometimes when you get wrapped up in all the hype and all the excitement, you just like, you look back, when you've made a change and you're starting to see a difference in your body with strength training and you're realizing that you're like. Why did it take me so long to figure this out? I ask myself that all the time. I'm like, why did it take me so long to figure this out? And it just it's a learning process. And I think that if you have to learn from your mistakes. You have to learn to move forward and to. Let go of those mistakes that you've made so that you can get better. You can get stronger and then you can inspire people. How cool is that to be able to inspire people by actually making mistakes and learning from them and inspiring people to do amazing things or, wanting to build muscle. How exciting is that? That is the most exciting thing for me. It is like our coach Ash says, take up space, stop trying to make yourself smaller. Like it totally resonated with me when she posted that reel on her Instagram is how, when you're doing these deadlifts and you're doing these moves and you like find yourself so used to like shrinking your like waist and, and you're like, wait a second, like she said, you're supposed to, you're supposed to press out. To protect your back and core bracing. And I never learned about core bracing until I came to TUNNEL. And that is one of the most amazing things that I have learned with TUNNEL. Is how, when you're lifting, how many components go into an actual lift. It's not just your legs. You have to think about your lats. You have to think about your triceps. You have to think about so many things, just like your bench press. Hello, compound move. Lots of moving stuff going on. And it has been such an amazing learning experience. I am. So incredibly happy and so excited when I get messages from people talking about their strength journey, talking about weights they've lifted, talking about their goals, or, just trying something different, whether that be going to a gym, whether that be signing up for a race. I think it's so great to open your horizon to see all the amazing things that are out there that your body can do, that you can set new goals for, and you can find something that you're really passionate about that you never knew that you were passionate about because this cardio girl, let me tell you, if you would have said to her 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 Been like no, I like my bike. I like running. I like this sprinting stuff Picking up weights why I don't think so It's crazy how your world can change so fast And I, you take a step back and realize that everything happens for a reason. And I am so blessed and I am so excited to take you guys along with this journey. I'm excited for things to come with this podcast. I'll be adding some guests here and there on the podcast. We will Still keep the conversation going about exciting stuff going on in the tonal community we'll keep the conversation going about my training, how I'm feeling going through power build again. And I'm excited to share this all with you all. So I hope you enjoy this podcast and I hope you come back next week. Every week I'll be dropping podcasts on Friday morning. So I will see you all soon. You've been listening to Strength in Numbers. Unbreakable mind, unstoppable strength. Your mind and your body can do anything and our passion is to show you the unbreakable potential. Katie is a diehard tonal gym fan and she's all about training at home. She's proven that anything is possible with dedication and determination. Thanks for listening to the show. Make sure to like, rate, and review. Find Katie on Instagram. Instagram at katie underscore H underscore Dunford and on tonal at strength underscore N underscore numbers questions or comments hit that email strength underscore N underscore numbers 82 at yahoo. com see you next time