Going Forward ,and Learning along the way : Strength training / Premenopausal

Todays podcast is just a good old chat about whats been going on in Katie world . Some Tonal updates and features I recently tried . So join me in some real talk and remember I am not a medical professional and not giving medical advice , just relaying my story and research Ive found . As women we dont need to go through without having options and lets be open to broader conversation and bouncing ideas to help us all get through this , change of life . 

Transcript

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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 episode five with me, Katie, strength in numbers. We're going to talk about a couple of things today. I've had a couple of stuff that I've been thinking about lately and it's going to be like a, I would say since we're going to talk about food, we're going to make a burrito today, a burrito of thoughts, a burrito of Things that I've been thinking about and that I wanted to share So we're going to be like all over the place today, maybe I think but we're going to see where this goes but i'm excited to share my thoughts with you guys today you know first we'll talk about some tonal stuff going on. It's pretty quiet in tonal recently They coaches have been posting some pics of some marketing. It looks like coming up for the last like month or so coach Ash like I said, last podcast she started her monthly challenge for the month of April, which is, the energy on the Facebook community page is amazing. I just love coach Ash. I love all the coaches. But I feel like every single time I join in on a Tonal chat with the coaches. I just walk away being so like 10 times more inspired by them. I learn so much from them and I'm just like, I'm like, let's go. I just get so amped up listening to them talk and amazing tonal members asking such in depth questions about programming, about movement, about their goals and it's so inspiring just being surrounded and hearing all these amazing stories of people doing these amazing things. There's this one lady like gonna be doing this crazy amazing hike and I'm just like this is amazing. So I love learning about people and listening to people's stories. why I started this podcast. Which it's going to start having members, but we're going to get into that later at the end of the podcast. And I'll explain going forward, what's going to be happening with all of that. But like I said, coach Ash program started. She's had two, she's she has a Facebook live tonight. So I'm sure I'll be learning some more about week one, how everybody's feeling. I haven't heard that she's turned the room red yet with the hit section. So it hasn't happened yet. I don't know if it's going to happen. We've all learned just to be like excited for surprises. We don't look ahead. We've learned that looking ahead does you no good. Yeah. We, I have learned that with coach Joe programs. I don't look ahead when he drops a new program. I don't look ahead because it's going to happen. I'm going to block myself out. I'm going to be like, oh yeah, you're not going to be able to do that. Yeah. You're going to crash and burn. Yeah. That's going to, that's not going to be good. And those doubts start going and you start thinking, oh my gosh, this is going to be hard. This is going to be, I can't do this. So don't even, mental note. Here's a mental note for you. Don't look ahead at programs. Don't look ahead at your classes. Don't look ahead at the moves that are in there. Just be like, I got this. So note to self, don't look ahead. But coach Ash also talked about she talked about in the Facebook group about data and how sometimes all the data on tonal. can make you feel like you're not doing enough. Because there was some, chatter about people's volumes, like somebody's doing this volume, somebody's doing this volume. They've done that. They've, and comparison is the thief of joy. Do not compare yourself. Everybody's on a, Certain journey and whatever that journey is and what point they are in their strength training That is that because you don't know like you don't know what they're doing. I mean they could be adding extra reps They could be modifying switching out different moves and they're able to lift heavier than what the prescribed moves are for. Say they had an injury and they couldn't do a certain move, so they switched it out for another move, but they can lift heavier in that move, so they're going to have more volume. So you like the data and the metrics is good. And one thing I've learned training with Joe. And what I've picked up from him, especially with going through multiple, all of his programs is that chasing volumes, chasing PRs, power PRs, every single time you work out, shouldn't shouldn't be the goal. You can't keep chasing those numbers every single time you work out. Because you're, I think, I always forget, I always say it wrong, diminution of returns. I think it is that can't push at a hundred all the time. Because you're going to plateau, you're going to hit a wall. And I think sometimes when we look at all the data, or we look at what volumes other people are doing, you want to reach that volume. It might not be that part of your training right now. And I'm going to talk about what I'm going into in my training and kind of like how I'm going to be tackling stuff with things that have been going on with me and like where my mindset is. Just to maybe be more relatable as somebody that might be feeling like that, that, that, oh this person's pushing this volume and that. Yeah. And just know the coaches are like that too, like Coach ash she was just like, you know what i'm never gonna lift as much as joe and neither am I You know, a lot of people aren't joe is crazy. Joe is cuckoo for coco puffs. No, but he is strong as shit So it's like akeem and tim And you know all the coaches are so strong in their own way And I think that's where you need to stay in your stand in your own lane And that's one thing that I have learned through my strength journey is I don't want to stand behind somebody like I will stand beside them, like I will, I want to build a lane for myself and then drive in that lane, but I will drive next to that person and learn and, and just soak up all the knowledge from them. So I don't think you ever want to just Stand behind somebody like you want to build your own lane. You want to stay on your own two feet. You want to, do what your volume is. You want to do your goal the way that you're doing. You want to train the way that you're training and what's good for your body. Cause you can't compare, like you can't compare, you know, we'll just say me to Joe or, the Akeem and T and, or, just comparing people's like strengths and volumes that they produce is totally different because everybody has like a different goal. If you were to put Joe on a bike and go do crazy long distance, like Ash goes, I don't know how that would go. Joe doesn't like cardio. So I don't know. He does. He has been running a lot. He ha he has been enjoying the running. I think his fiance, Tina is getting him into the whole more cardio, but it's the same thing. Like you can't compare like Ash cycling or coach Casey's marathon running. And then, go to Joe and Akeem and, or Tim or, myself and be like, yeah, you can't, there's just, So us as members, as tonal members, we just need to take a step back and stay where we are, like, enjoy the process from we are, like, wherever our goals are to get to is that a lot of volume? Is that goal? It might not be. You know what your goal might be? You know what? Time under tension. I want to focus more time on attention. Just build your own lane and be proud of everything that you do. Because you know what, you are not a let, let alone, you are training your mind, but you're, you are training your mind and your body because no matter what, everybody is somewhere in their journey and be proud of that. You're showing up in that journey, in your story. Because you don't want to be somebody else's story. I don't want to be somebody else's story. Like I want to be my own so All right. That was a soapbox. I got on one on that. So getting back to some tonal stuff they actually Changed some moves around on the tonal library Which I saw which y'all are gonna get a kick out of this if you listen to my previous podcast, then, about this move, the kneeling cable crunch, that one where I pulled my hair out. Yeah. So I guess they replaced that one and the kneeling oblique cable crunch to a sitting, it's a seated option. I haven't looked at it. They just posted about it on the OTC that those moves were switched out. I'm pretty excited about it to see what the new option is because we love options and how they change, that they switched it out because I started switching out that cable crunch move because I kept getting my hair stuck in the rope because I kept it really tight on my neck and I just. It just kept getting wrapped up in my hair. So I just switched it out. Plus I was petrified that I was going to have a round two go with the the rope and I was going to lose. So I didn't want to lose all my hair with having to cut it out if it got stuck. So I'm excited to see how they did that. So I didn't know that they would switch out moves like that and do, um, change out stuff. So that. I also tried the smart view on tonal during a mobility class. I didn't want to try during a strength class because I wasn't sure how it was going to work with capturing your body and making sure that the phone was in the right spot to be able to record properly. So I wanted to see how it worked. I liked it, but I've always recorded myself working out and then I go back and I look at what I did and I can, I've gotten, I'm probably 60% able to critique myself and be like, okay, you can do this better. You need to do this better. But there's tons of times where I've taken videos and I've sent them to coach Casey Joe with asking for form help. So there's just some times where you're just like, you're getting that cue on the screen of saying, you know what, you need to go lower or blah, blah, blah. Whatever the cue is that, that tunnel is sensing that your form isn't right. You know that sometimes it's just better to have a human eye look at it and sometimes with me I really trust, I love technology. I really do and I think that there are many tools in the toolbox that can be used to help people be successful. Especially with lifting, because lifting can be such an intimidating, scary thing to do. At least I was before, I started on tonal with lifting because there was no form help. There was no make sure your lats are engaged make sure your shoulders are up and back. Make sure that you're pushing your hips back, like closing the door and there wasn't really a way for you to reach out and get assistance with form. So it was can I lift heavy or can't I? And that was always something with me that I was always afraid about cause I was petrified of hurting myself. But with tonal. There's so many options that are there for you to check on form. Whether that be using the tonal smart view with your phone and recording yourself and then getting those cues that way tonal does instant form help I got a funny one the other day, tonal, I think tonal was getting mad at me because I wasn't turning off the weight before putting in the Handles down and tonal was like please release the handles slower back to the tonal or something like that. I'm like, the tonal is getting angry with me, but I was getting angry at tonal. So it was leg day. It's never a good, it's day's always brutal. But so it gives, and then plus the coaches, the coaches are always in the OTC. And I always stress this with people a lot when they start with tonal that the coaches love Helping like they love talking about Strength stuff. They love talking about form stuff. They love talking about mobility. They love talking about programming This is what they do so Don't ever feel like you can't ask them or send them a message, especially, I think pretty much all the coaches are very active on Instagram. So sending all the coaches videos or form questions or stuff like that. Like I said, I, in the two years that I've. Worked out with tonal there has never been a like one time Where I've had a question and I haven't gotten an answer whether that be in the OTC or you know Sending one of the coaches a message being like hey, I got this notification on tonal It's saying I'm doing this but when I look at the video my form looks good Can you look at it and they're like, yeah, sure. Let's go. So and Reach out. Don't be afraid to ask for help when you have questions about stuff, because that's how we get better is learning from, from the coaches, because nothing's worse than picking up bad habits. At least for me, that's one of the things that was one of my downfalls is that I pick up bad habits and then it's very hard to get my brain to not do that. So picking up those bad habits are sometimes so hard to break. So when you have a question or you feel like your form is off or you have a question about something, get it addressed right away. So then you don't have to worry about it. Then you're like, okay, like I take notes. I have a notebook full of things that when I've asked any of the coaches questions, I make mental notes so I can go back to them. Okay. Or a lot of them do on Instagram, they do their reels and stuff like that with informative stuff. Tim always does. Casey, Joe, Ash, Akeem, they all do stuff like that. Excuse me. I need a drink. Woo. I don't know about you all, but allergy season is brutal. I'm on the Flonase. I'm on the Zyrtec. I had to give up Benadryl because I couldn't focus. I had a workout last week that I was on Benadryl. It did not go over well. I was so angry at myself because I was just like, okay, do we suffer with allergies or do we get through a workout? And I picked, I didn't want to suffer through allergies, bad choice. All right. So that's pretty much all that has been going on with tonal and the coaches. Like I said, it's been pretty quiet. The live schedule is still Monday, Wednesday, Fridays. I did look and Coach Joe has a live coming up. I believe it's like next Monday. I could be wrong, but I am, I will be there for that. Joe's first live back, it seems like a month. This is like too long. Because you know what happens when he hasn't had a live in a long time. I highly suggest if you can make Joe's classes back from when he gets back from vacation, like his first live, let me tell you, it's freaking hilarious because he really does kick his own ass and the humor is usually at an 11. Because usually the programming that they give Joe on his first day back or not like first day back, but like First live is usually off the wall crazy and he's what did I do? Like why? So he gets our feeling so check out the tonal live schedule and hopefully i'll see some of you guys there. I believe it's an eight o'clock class. But i'll confirm On my instagram, so make sure you give me also make sure you give me a follow on my instagram if you're not following me all right, so let's get into today's chatter I have been struggling a lot lately and I have been posting about it on my instagram a lot I've had the low iron I've felt very dizzy, like walking up stairs was incredibly difficult. I had monthly issues that seemed to had gone on for two and a half weeks. I felt extremely weak. And my diet, my vitamins, everything was on point. So I couldn't understand. why I was feeling so bad. I wasn't getting in this, getting enough sleep. I was getting woken up in the middle of the night with inscruciating cramps, probably on a scale of 11. And I just the sleep was just embarr, like the sleepless nights was unbearable because I know with my training and how I like to. My performance with my training and being focused as I am about it, because I do, I care so much about my training and I don't want to let myself down. So when I wouldn't get sleep, I would be so upset with myself and I thought it was something that I was doing wrong. I thought, blaming myself. I was like, I'm saying too much on my phone. I'm staying up too late, what, cause sometimes hubby gets home from late, late from work. I just need to go straight to bed. I'm doing something wrong. It's my fault. This is why I, I was doing so good and now I feel like everything is falling apart in front of me. And this kind of goes down to this whole thing of not like suffering in silence. Or, like, how you are feeling in silence because you feel that your feelings aren't valid. You're overreacting. You're being drama. I know I am the drama. Trust me, I know I'm the drama. But, I know how I was feeling and it wasn't normal. I went and got, the blood work done. And it just, it showed some, some things, some, believe it or not, my cortisol levels are all good, so that I'm very happy about that. Cause that kind of shows that, my training is good. What I've been doing, I'm not overdoing it. But my cortisol levels in the morning are high. And that's something that I talked to Coach Casey had a live this week and she had posted about something a while ago and I couldn't remember what she said. So I asked her on the live about, looking at your phone first and first thing in the morning with raising your cortisol levels. And I felt that could be it. You know why my cortisol levels are in the morning. But I also could feel that they are high because I'm not sleeping. So I'm overly stressed because I'm not sleeping. And I'm upset about not sleeping. I started taking these thorn vitamins for menopause. And I've been taking them for about, gosh, I feel it's been almost a month now. And I do feel the brain the the brain fog is gone. I do believe I'm a lot more focused. I'm not still tired. But I think this was just part of the problem that I was trying to solve is when I started taking the thorn vitamins and the ones that I take for the, for menopause are the advanced bone support, the reverse a cell and the mito balance. They have a a trio supplement package that you can get all of those with. So I highly suggest. Also when I was talking about the iron, their iron vitamin, amazing. I've had no gastral issues. I've been taking that for, I think it's been a week now, maybe closer to two and no issues. So the only part I was missing when I got my blood work done was my testosterone levels. Crazy, right? Yeah. It was, you think with adding muscle, a person being able to add muscle would have normal levels of testosterone, at least for what the, a woman needs. But as I was like reading all these options for women for testosterone, I'm just like, yeah. Like I talked about in my last podcast, I am not a pharmaceutical person. I will always try the naturopath way first, the vitamin way. All the other things that can possibly help you, like sauna, red light, all those things that I talked about in my previous podcast. And I don't want to go down that road of pharmaceuticals. I just don't have very good. History with that? I don't know. I don't think I talked about it in my first podcast, but my fam with growing up, my family had a real problem with pharmaceutical use. And I grew up seeing that all in my family, take down a lot of my family members and. So for me, especially with like pills and stuff like that, like when I was dealing with the cramping, which I'm going to get into here in a second I was just like, I just don't want to do it. I've always told myself that going to be better, I'm going to be better for my daughter, because I just can't. It's really hard to talk about because it's I lost a lot of family members and I think some, I get questions sometimes on my Instagram of, why I don't post like my family and, like I have a sister and, stuff like that. And I just. I think, that when you have to protect yourself and you protect your daughter and stuff like that, you have to be like, okay this is where I am. If you can't be there and stop doing what you're doing, then I, it's hard, when you're raising a daughter and you think wow, she's not gonna. She's not gonna know her grandmother, but We can probably get into that in another podcast. I just hate talking about it because it's just You know I think sometimes when people Look, like I always talk about like instagram being the highlight reel, everybody's life is perfect they have it so easy. They are so lucky But I think sometimes, it's great to like before you talk badly about somebody or negatively about somebody, just remember that, you don't know what their life was like, getting to where they're at, and all the obstacles that they had to get to. Wow, that was a tangent. See when I told you guys I'm going to be all over the place with this talk today? All over the place. So I started having inscruciating pains, like debilitating. I could barely sleep. I would end up in the bathtub in the middle of the night. I was to the point of crying. It was so painful. I was working out with a a belly band trying to compress the cramps so I could get my workout in. And I felt weak as shit because I wasn't sleeping. And I was overly stressed because of how my body was feeling. And I'm like, I don't want to go to the doctor because I know what they're going to prescribe me. They're going to say, here, take birth control. And I'm like, I'm, no, not going to do that. I've already had, been there, done that, got their certificate, had all the side effects from it, not going there. Thank you. I started going online, good old Google, and searching up natural ways to help women with testosterone levels that are low and also to with cramps, like debilitating cramps. What can help that? And I came across a couple of vitamins and like I, I found one, but like I said, I always tried to gear towards Thorne because I've taken it for two years and I trust them. I've never had an issue with any of their products, like I said. So I started, I looked up their hormone advantage. Vitamin, and let me tell you, reading the reviews from women. their website was, made me feel so much better. And I think that's why I started to want to talk about my pre metapausal journey and how I'm feeling and how I'm taking on strength training and just like putting up a fight, and doing research and kind of talking with other people people that are going through it. There's another friend that i've been friends with for a long time d And she's going through it. So I bet I bounced off ideas from her from dina talking about You know a vitamin and I asked her if she had heard of it and she said no i'm not needing that let me know how it helps you So It's always a, like I always say, it's always a great reminder that just because one vitamin works for one person doesn't mean it's going to work for you. So all these positive feedback from all these women talking about how it helped their monthlies, how their cramping and bleeding has lessened and it hasn't been so severe. I'm looking, I am very much looking forward on to taking this. I haven't received it in the mail yet. So I will definitely give a update on here on the podcast about, within a, I'll give it a month and see if it helps any. Because I definitely don't want to you say pain and doctors will be ready to hand out the skittles for you. So I just not going that route. So like I always said Thorne has been, they've helped in a lot of ways with getting the right vitamins and stuff like that. And their customer service has always been amazing. And plus with cause Joe's an ambassador for Thorne and he's taken Thorne for years. I think he's been using Thorne products for a long time. And if you go to his Instagram, he has a link Joe Radonis on his Instagram, on his LinkedIn, on the top of the bio, he's got a link that you can get 10 percent off. So highly suggest it. There, there was women talking about it, how they missed a month or they missed their vitamins and how. They just immediately regretted it because they started having the bad menstrual again and they're just like, I can't be without this. Obviously there's some there that, that it works. So I just pray to God that it does and it can help me make me feel better. And not take me out for two weeks, because, with women, we all, I totally understand that I'm not going to be able to lift beast mode every single week because my hormones are just not going to allow it. So I know there's going to have to be adjustments made here and there. And I think that's one thing that I am just having the hardest time with because my brain. Is yes, you can do it. Yes, you can do it. And my body, like Joe says, your body will catch up. And my body just hasn't caught up yet. My brain is there. My brain is you redo it, you get it, you do it. But my body is just not today, sister. Just know, and I think that that is why I want, I wanted to start talking more about my journey is because I want women to know that it is okay to talk about this. It is okay to feel like angry. It's okay to feel lost. It's your symptoms, what you're feeling is not overreacting. There are answers out there, there is you can be your best advocate, and that's one thing as a mom with a special needs kiddo with medical needs, I am her best advocate. Always. And I have to be my own, and it's it was like mine kicked on, it was like, oh wait a second, I need to be my best own advocate now. I need to start focusing on these things and get ahead of it. And I think that's one thing with, when I'm fighting with pre metaposal and menopause, is act now. Talk about it now. Talk to somebody about how you're feeling now. And that it's not normal to feel like you can't function. Like I said, I think I said it in the last podcast there was a day that I literally was just gonna break down and cry. That I actually was crying to Aaron. Because I felt like I was just falling apart. I'm like, why is this happening to me? And that is like the worst, this had this has to be like the worst. And I can't imagine, I'm sure there's more women that feel like this because I know I'm not alone. Because I've gotten a lot of messages on my Instagram about thanking me, about talking about this, and being so forthcoming and sharing with my journey. Is, it's okay to feel angry that we have to go through this. And that you're not alone in how you're feeling. And, Relying, talking with mom friends and talking about, your symptoms that you're having can be therapeutic. Because sometimes I think when we talk about, symptoms, when it comes around, the monthly, everybody's Oh, I don't want to talk about it, eww, but we need to talk about it. This is like serious stuff like there are some women that can't even work that are like they're in bed that can't Function like this is not okay so Yes, i'm hitting it head on And I want to help other women hit it head on and I want to help other women understand that cardio isn't going to It'll help But you need to focus on strength training. When you get into that 30s, 40s, strength training needs to be your main in your brain. You need to be like, I'm not gonna be, I'm not worried about right now how small I can be. And that's how my brain has switched with strength training. Is I'm like, I am so done. With thinking about how small I can be like i'm just i'm like i'm gonna be 43 in may Like Or 42, I don't even know it doesn't matter Like i'm done thinking about how small I can be Over it like you know what I want to be able to pick up my grandkids when abigail had it or if she has kids I want to be able to, move furniture. I want to be able to clean my house. I want to be able to do laundry. I want to be able to lift shit. I want to build this muscle for real life. To protect my bones. And be more mobile as I, get older. And it's like now it, we're I feel like we are like backpedaling with all this, like I said, pharmaceutical companies that I love so much, not really is we're like going backwards now. Now we're like people wanting to be as small and not talking about muscle and protein and all this other stuff and being strong. And. Like coach ash says, take up space like fuck being small Like What like how are we back here but I don't know You know society just I feel like we go through phases. It's just like how the model You know scene is how you know models Change the way they look, God, I remember, what was it, Kate Moss. They were like, that was when everybody looked like they were like on heroin. Oh God. I hope we don't go back there with the models with the black circles under their eyes. And so sunk in Lord help us. So I'm going to keep talking about this and I hope that This helps you. I hope that me sharing how I'm feeling that maybe somebody else might be feeling this way and is not so open to talking about it, but I'm here to talk about it with everybody. And I just want to be that olive branch to talk to women, to get this conversation going and to change. that mindset of, you're crazy, your symptoms are just, it's just menopause deal with it. It is not just menopause. It is not just pre menopause and you don't have to deal with it. Do some research, start reading stuff. Now start thinking about your diet. Start thinking about foods that you can eat to help you build muscle. Start protecting your bones and, build, do, building, doing your cardio, doing your, getting your heart healthy. There's so much, but we just have to really start talking about it and getting our voices out there because like I said, we have to be our best advocates. So I am going to end this podcast with kind of talking about what's going forward with me. Like I said with how I've been dealing with my hormones and stuff like that, I am wrapping up power build one. I was going to go into power build two, but I don't feel that will best serve me right now. So what I've. Thought of doing is I am going to put Like we talked about earlier the whole volume chasing business You know the PR chasing the power chasing and I'm gonna start focusing on my time under tension I'm going to Focus on slowing down And I'm going to focus on my form and focus on my frickin legs showing up on leg day. They are like, they just don't show up. My arms take over and they're just like, Yeah, we got this. We can lift 200 pounds. Hold my beer. So I'm actually going to be going into the house of volume. With my coach Joe and we are going and I'm going to Focus on my time under tension in that program and that's where my goal is going to be at Not so much chasing a volume number It's going to be the whole numbers thing is going to be in the back of my head what we talked about with coach ash that you know, it's As long as I feel proud of what the work that I am doing You That's what matters is the work that I'm doing going to help me further down the line? I know it is because I've done this before. We've taken this step and we've re looked at it like how I was feeling before when I did the month of recovery mode. And it helped me because I came out swinging in pyramid pump 2. You have to trust the process. You can't be at 100 all the time. You can't be chasing volumes all the time. Sometimes you have to slow it down and change your focus. And that's how you get stronger and that's how you get better. And you get better at your lifts. You get stronger at your lifts. Your form gets better. So I'm going to take this time I'm going to take this time doing the house of volume and really focusing on my time under tension and on my form and working on my legs. Because I truly believe how I built up my upper body so is because I did a lot of slow time under tension on my arms because I enjoy it. Leg days, I rush through it. I rush through the moves. I know I do. Cause when I watch my videos, I see how fast I'm repping it and not really focusing on the time under tension. And that's one thing that I know I say I love the live formats because I do. Because I get all the Joe jokes and all the stories and it definitely makes the time go by faster. And I just have a blast with the live format. But the classic format on tonal, which is where it's where the coach basically just talks like Joe will talk during the program, but not do the moves with you, but he will be there. He'll be talking over the moves to give feedback and stuff like that. So it gives you that extra time or however long time that you need. to finish the reps. So it's not timed, it's not rushed. So if you want to take a second and to work on time under tension, or work on keeping like hypertrophy on the muscle and really keeping tension on it, then Classic Format is really good because you can go at your own pace. With House of Volume, it's an accumulation, so it is going to be a lot of volume. But I've done it before, so I have a game plan in my head, how I'm going to attack at this time. And it's got some of my favorite sequences. I love Bench to Push Up. It's one of my favorites. It's really going to be a good time for me to really focus on that. But, like I said, I think I said time under tension like 20 times already. Just to dial it back for a moment and to really focus on form and stuff like that and work on my legs. So that's like where I will be at, is in the house. The house that Joe made. That program, he did all that. So I'm excited to take, it's one of Joe's favorite programs so I really enjoy, I'm Taking the stuff that he does all the programming for so All right. So I think today's podcast was all over the place. I hope you enjoyed it, and I hope you got some You know the feeling that you're not alone and I'm always on my Instagram to talk about stuff so I'm going forward in the podcast Episodes will probably be every two weeks because I'm going to start having guests on and with people's schedules and editing it may take longer to get episodes up. So I don't want to be putting you know, Podcasts out that are you know half assed and not fully thought through Yes, so podcasts will start coming out every two weeks with Tonal members, which I'm so excited about and we're gonna get rolling with those you won't just have to listen to my voice anymore. How exciting is that? So I will see you all in probably two weeks I will post on my instagram when the net when episode six drops with a tonal member So I will talk to everyone soon Stay strong keep lifting and keep your head up 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