Katie on TONAL
Im Katie, a Tonal member sharing the real side of training: the wins, the setbacks, the lessons, the coaches, the programs, and everything in between. This is a space for the people showing up, doing the work, and building strength one workout at a time.
Whether you’re here to get stronger, stay consistent, find community, or just hear what it’s really like from a member’s perspective… you’re in the right place.
Grab your water, turn the volume up, and let’s get into it.
Katie on TONAL
Episode 8 : Nicole Derose Tonal member interview
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Say hello to Nicole ; Tonal member and trainer herself ! This was such an amazing sit down . Definitely will be having her back on the show to talk Vegan recipes and tips . I learned so much from her about muscle building being a vegan and how it helped her get back on track with her goals . I can’t wait to watch her journey on tonal this year , she’s is coming out swinging with huge goals !!!
Let’s build some muscle ! Stronger not smaller !!!!
So grab a snack and enjoy our chat !!!
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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. You need the motivation, the knowledge, the expertise, all from someone who knows what they're doing. 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. We just need to find it. As a die hard tonal gym fan and advocate for training at home, Katie has witnessed firsthand the incredible transformations that can occur when we commit to our fitness goals. She's packed on 25 pounds of muscle, 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.
katie-_1_04-19-2024_122633Hey, and welcome to strength in numbers, unbreakable mind, unstoppable strength, strong. Hello. We are here today to interview one of the most amazing tonal members that I have met in the tonal community. We are going to talk about her amazing journey, how she started on tonal, what she's doing now, and just learn more about her because who doesn't love hearing stories about people because I truly enjoy them. So let me welcome Nicole. Hello, Nicole.
nicole-derose_1_04-19-2024_112637Hey, what's going on? Thank you so much for having me on. I'm excited.
katie-_1_04-19-2024_122633I, I was just like, I'm like, when you said you want to do it, I'm like, Oh yeah, hands down because your story of how much you do, you know, besides, you know, tonal is, I think there's a lot of people in the tonal community that just. Like use fitness as their profession and as their job So I think that's like your story is going to relate to a lot of people So my first question for you is what is your screen name on tonal so people can find you?
nicole-derose_1_04-19-2024_112637It is Coley Cole. It's a nickname.
katie-_1_04-19-2024_122633and where did you get? And where did you get the nickname from? I
nicole-derose_1_04-19-2024_112637Um, growing up, a lot of people called me Coley. And then they would add on Coley Cole. It was just like a funny thing. And I still have some people that call me that though. It just, yeah.
katie-_1_04-19-2024_122633actually love that. It's so much better, like when people usually go with Nick, you know, with Nicole, it's usually Nick. So that is like, that's cool. I love that, that it's different.
nicole-derose_1_04-19-2024_112637nieces and nephews, they call me auntie Coley. Yeah. So
katie-_1_04-19-2024_122633And how long, how long have you been on Total?
nicole-derose_1_04-19-2024_112637so in July it will be two years.
katie-_1_04-19-2024_122633Two years. Oh, I, there, we have a spotting of a four legged friend in the background. And what is, what is the puppy's name?
nicole-derose_1_04-19-2024_112637His name is Teddy.
katie-_1_04-19-2024_122633That's just a
nicole-derose_1_04-19-2024_112637He's going to be 14 this year. he's an old man.
katie-_1_04-19-2024_122633senior citizen.
nicole-derose_1_04-19-2024_112637Yeah, he's my baby.
katie-_1_04-19-2024_122633Okay, we won't tell him that he's a senior. I'm not I promise You're not a senior citizen. He's looking at me like do not
nicole-derose_1_04-19-2024_112637Yeah. That's so funny.
katie-_1_04-19-2024_122633So you've had your tonal for two years What was your first do you remember what your first program was that you took
nicole-derose_1_04-19-2024_112637Yes, it was great glutes with Allison.
katie-_1_04-19-2024_122633you went like straight for it? You're like, you know
nicole-derose_1_04-19-2024_112637I did.
katie-_1_04-19-2024_122633gonna go great to you Know that is like that's definitely like Woody would probably be really proud of that statement
nicole-derose_1_04-19-2024_112637Yeah, I've done a bunch of programs, but that was my first one. And I was hooked once I got the total, like, it's amazing. I love it.
katie-_1_04-19-2024_122633Now, did you have, now I know you use, um, like in your at home gym. I know you have like more stuff in your at home gym. Did you have all that prior? I think you have Peloton bike, right?
nicole-derose_1_04-19-2024_112637Yes. Um, all I had was the Peloton and just like a few dumbbells, like nothing crazy.
katie-_1_04-19-2024_122633So you had all that before and then you decided to get the Tonal. So what
nicole-derose_1_04-19-2024_112637Yeah, I, oh, sorry. What was,
katie-_1_04-19-2024_122633no, go
nicole-derose_1_04-19-2024_112637what was that? Sorry.
katie-_1_04-19-2024_122633up. No, I apologize. Go ahead.
nicole-derose_1_04-19-2024_112637Oh no, no, that's okay. So yeah. Um, basically I was struggling to get to the gym. Um, just like working so much and then being tired after work or when I would go to the gym, I feel like it was time away from my family, my son, I was rushing or I'd go to the gym and it would be packed and all the machines would be taken and I'm just like, I would find every excuse not to go. So I was like, Trying to work out at home, but wasn't super motivated. I would, I would do the Peloton, but I didn't have that much equipment. So I had been wanting, um, a home gym and I was looking into like cable machines and, um, trying to figure out what, and I came across tonal. I don't know how I saw it. It might've been, um, Maybe on Instagram or YouTube and I showed my husband and he was just like this looks stupid like no I'm not wasting my money on this. He's like you could just do a video on YouTube
katie-_1_04-19-2024_122633right.
nicole-derose_1_04-19-2024_112637and we ended up finding a Tonal set up like a shop a store and we tested and he was like, wow, this is actually pretty amazing But he was still like at the same time, kind of skeptical. So anyways, we went for it and like, we're both like obsessed. We're like every day we're
katie-_1_04-19-2024_122633husband really enjoys it also. Hi.
nicole-derose_1_04-19-2024_112637yeah, we've done a lot of programs together, actually a lot of partner workouts. Yeah.
katie-_1_04-19-2024_122633Um, so what, what,
nicole-derose_1_04-19-2024_112637Yes.
katie-_1_04-19-2024_122633what is his like, does he do a lot of custom workouts? Does he take programs?
nicole-derose_1_04-19-2024_112637So he does a lot of programs. I feel like I should grab my dog. He's
katie-_1_04-19-2024_122633Oh, he's fine. I could barely hear him. He's fine.
nicole-derose_1_04-19-2024_112637Um, so he, he's done Go Big or Go Home. Um, Divide and Conquer. And right now I think he's doing one of Tony Horton's like 20 and 20 programs.
katie-_1_04-19-2024_122633He sounds like my husband. My husband was the same. Those are like the exact programs that my husband took too.
nicole-derose_1_04-19-2024_112637That's funny. Um, and then the programs we've done together We did four weeks to fat loss one and two
katie-_1_04-19-2024_122633Uh huh.
nicole-derose_1_04-19-2024_112637and we did the four week fast track together
katie-_1_04-19-2024_122633That is so awesome that you guys got to do that together.
nicole-derose_1_04-19-2024_112637Yeah So
katie-_1_04-19-2024_122633kind of
nicole-derose_1_04-19-2024_112637we We've both seen like so much progress like it's crazy like I've been working out for years and I feel like I was just like Even though I'm in the fitness industry, I was like inconsistent or, you know, just choosing the same weights every time or rushing through my workouts and like having this at home and being able to like do it at home and like have more family time. I mean, instead of like commute to the gym and then working out, it's like, I'm getting like a workout in, in 45 minutes, that would take me like over two hours.
katie-_1_04-19-2024_122633setting up, setting up everything.
nicole-derose_1_04-19-2024_112637and I'm like actually like finally seeing results, which is crazy. And my son is like watching me, which is amazing because he's now starting to show an interest in like working out and doing things with me. So like, it's amazing.
katie-_1_04-19-2024_122633That is so amazing. So I, I heard you mention like your, your job and fitness. So how did that all come? Were you always into fitness? And like, talk about like your journey, how you got to that place.
nicole-derose_1_04-19-2024_112637yeah, so I had always like enjoyed working out like I can even remember like being younger and or like in high school and my mom had like workout videos like on VHS and I would be I would be in my living room and doing like workout videos and I remember even I was like about 18 and I was working, like making like no money, but I use like all my money to like hire a personal trainer and I, um, I just was like, always like, just loved working out. Um, and. I was in the hairdressing cosmetology industry for a while, um, for actually 12 years, uh, before I got pregnant with my son, I really started getting more into fitness. I had a coworker who was into bodybuilding and she like inspired me. Um, she helped me and I had a goal of doing a fitness competition. That's really where it started. And, um, so basically anyways. Got pregnant with my son, stayed super active my entire pregnancy. I mean, I remember like taking a spin class, like two days before he was born. Like I was super active. Yeah.
katie-_1_04-19-2024_122633That's
nicole-derose_1_04-19-2024_112637I, I was super, yeah, I was, um, in the beginning I was even doing CrossFit and then I, I stopped with that, but, yeah. After I had my son, I had set a goal. I was like, I'm gonna, I'm gonna do a fitness competition. I'm gonna get in the best shape of my life. And, um, I hired a coach, uh, probably like six months after I had him, worked with her with nutrition workouts. Um, and I actually did a show. A year after I had my son and, um, I fell in love with fitness and I was kind of just didn't really want to be, I had worked in a hair salon for 12 years. I did everything from receptionist to stylist assistant to hairstylist to management and I was just kind of over it and I knew I wanted,
katie-_1_04-19-2024_122633That is a lot of standing.
nicole-derose_1_04-19-2024_112637yeah, and it was a lot of hours and I just, I didn't love it anymore. So, um, and I loved fitness. So I was like, I want to make this like a career. Um, so I ended up getting into group fitness. I originally wanted to do personal training, but I fell in love with group fitness and that's what I've been doing since. Um, so yeah, um, I went
katie-_1_04-19-2024_122633know, um, where you're working at now?
nicole-derose_1_04-19-2024_112637Yeah. So, um, yes, I, so I'm from Boston. So I had coached at, um, orange theory fitness. Um, that's where I really started. And then now I'm in Texas, but I'm back with orange theory. I also teach at a rowing studio. So I'm an indoor rowing coach and then a group fitness instructor, but I'm also a certified personal trainer.
katie-_1_04-19-2024_122633That is awesome. So you went through the whole like NS, what is it? The N A S M.
nicole-derose_1_04-19-2024_112637ASM. Yep. Yes, I did all that. I even went to an in person. Um, uh, uh, school. So I went to it's called American Academy of personal training. So I did that as well as an online course. Um, so yeah, I've done a few things. So,
katie-_1_04-19-2024_122633That's amazing. Now, does Orange Theory ever offer like, I know they do like the whole group thing, but do they offer personal training at Orange Theories?
nicole-derose_1_04-19-2024_112637They don't at least not at the studio i'm at but no so um, so yeah,
katie-_1_04-19-2024_122633It's a competition, it's like you're competing, like explain, I've never been to Orange Theory, so tell me about
nicole-derose_1_04-19-2024_112637yeah So it is a mix of cardio and strength training So it will be 30 minutes of running on a treadmill or power walking. You don't have to be a runner Um, and then it's 30 minutes of strength training. So I am I am training people, correcting form, motivating them, and walking around just making sure everyone's getting through safely and, um, but it's a group, it can be up to like 30 people in a class, so it's a lot, it's a lot,
katie-_1_04-19-2024_122633is a lot. So is it just like one coach with 30 people or is it like different people at different stages?
nicole-derose_1_04-19-2024_112637Nope, it's just me for everyone, so it's a lot, you gotta like, you gotta be on that.
katie-_1_04-19-2024_122633Yeah, I,
nicole-derose_1_04-19-2024_112637I really enjoy it.
katie-_1_04-19-2024_122633so it's like, um, cause I've seen like some of the commercials where they have like the board up at the top and like, you can kind of like see where it's like, it kind of like the competitiveness. I can see how it would definitely kind of like motivate people to, you know, push harder. Seeing, you know, yourself up there. And how long have you, how long have you been at, um, the rowing studio and this Orange Theory place?
nicole-derose_1_04-19-2024_112637So, um, this, the orange, I've been with Orange Theory for quite a while, um, before I moved, but currently the one I'm at, I've only been there since November. I took a little break when I moved to Texas, um, and then the rowing studio I've been at for I think about two and a half years now.
katie-_1_04-19-2024_122633Oh, wow. So do you like rowing?
nicole-derose_1_04-19-2024_112637I do. You know what? I, um, I actually, I really do. I wasn't sure how it was going to be like coaching it in the class because I'm literally doing the entire workout with them. I'm rowing minutes talking on a mic. I mean, it's a lot, but, um,
katie-_1_04-19-2024_122633That's endurance. That is endurance to talk and work out just like the tonal coaches when they're like talking and working out at the same time. I'm like, how do you not sound gas?
nicole-derose_1_04-19-2024_112637know. Yeah, I remember when I went in, um, to do my interview and they had me take a class and I'm like, how am I going to do this? But now I love it. It's nothing to me. So yeah, I could bro all day.
katie-_1_04-19-2024_122633That's like, like singers that can like sing and dance at the same time. It's kind of like the same thing, like what coaches have, they can like work out and totally like kill it and still talk with like a norm.
nicole-derose_1_04-19-2024_112637Yes. I know.
katie-_1_04-19-2024_122633So how, so how is, cause I know we've talked about this with juggling like your own personal goals going after what you want to go after and you know, doing your exercises at home. How hard is it as a trainer? Um, cause I've know I've talked with it about with a couple of the tonal coaches cause they all have different goals and stuff that they're doing like coach Casey doing marathons and coach Ash doing her triathlons and stuff like that. So how do you, how do you, how do you juggle it all?
nicole-derose_1_04-19-2024_112637Well, I honestly have to say the tonal I'm not even kidding, like has changed my life because like I said, um, I work quite a bit. And so even as a fitness instructor, I was like, neglecting myself like I, I would make every excuse like I didn't want to get up early to go to the gym or I, you know, We need to get home, like spend time with my son. Like, and so I was putting like my workouts on the back burner, or like I said, I would rush through it and like half ass workouts. Um, and, and then it was kind of just making me like lose confidence too. I'm like, I'm a fitness instructor and I'm teaching people how to get fit. And I felt like I was like not even doing anything. Um, besides like teaching the rowing classes, I wasn't consistent with my lifting. I wasn't seeing results. Uh, so. Since getting the tonal like I think I'm about to hit like a 91 week streak or something. Yeah, like I was I've been so consistent Like like I no excuses like literally no excuses.
katie-_1_04-19-2024_122633Well, I'm sure
nicole-derose_1_04-19-2024_112637roll out of bed Yeah
katie-_1_04-19-2024_122633your, your work and stuff like that, being able to build up your muscle mass and stuff like that.
nicole-derose_1_04-19-2024_112637It honestly to like, it's, I feel like it's made me a better, like coach. Cause like, I'm like, I'm learning more stuff from doing the tonal from the coaches, like, or they'll say cues. And I'm like, that's so good. Like it's, it's honest. Yeah. Like it has helped me. Like, I feel like it's made me a better coach too. And I just feel overall better. Like I've built so much strength. Um, like it's amazing. So I, like, I make no excuses with it. Like, I just, Yeah, like I said, I'll roll out of bed in my PJs and get my workout in, and it's like, I'm done.
katie-_1_04-19-2024_122633and plus you have your husband you guys got a dynamic duo going on So it's like there's you guys are just like slaying it So there's something else about you that I found very interesting when I started following you is that you are a vegan
nicole-derose_1_04-19-2024_112637I am I am.
katie-_1_04-19-2024_122633Like, I was just like, I always, cause I believe it or not, I actually messaged one of my friends that I've been friends with for a very long time and she is vegan and like, I post a lot about like when I eat and I messaged her off, I'm like, I'm so sorry, I bite and offend you. And she just dies laughing. and I told her, I said, one of my tonal friends is a personal trainer. And I said, she is vegans and I'm having her on my podcast. And I said, you are going to have to listen to this. So please spew all the tea to this carnivore about being vegan.
nicole-derose_1_04-19-2024_112637Yeah, it's pretty crazy. Because if you knew me, like, five years ago, I was not like, I mean, I, I was eating ground turkey for every meal, especially when I trained for the competition. I mean, I was eating seven eggs a day, egg whites, ground chicken, ground turkey. ground beef, everything. Um, like, yeah, I never thought. Um, but what happened was, it was probably like about five years ago. Um, I wasn't feeling my best. I just overall just like was feeling like crap. Um, and I had low energy and just wasn't feeling great. And I was just like online and I came across, um, Basically doing like kind of like a raw diet just to feel better. Um, anyways, I did that and I actually felt amazing. And the person I was following at the time was talking about like plant based diet and this, that, that, and I'm like, I'm just going to give it a try. Um, and it kind of just stuck. Like I felt really good and I just. I just never stopped. Um,
katie-_1_04-19-2024_122633is your husband, is he also vegan?
nicole-derose_1_04-19-2024_112637um, I never thought he would be, but
katie-_1_04-19-2024_122633That's your face.
nicole-derose_1_04-19-2024_112637he's so, yeah, so I've been vegan for about five years and he wasn't, I mean, I was still cooking like him, like his meat, whatever. Um, that didn't bother me. Um, but yeah, uh, he started seeing like how good I was feeling and I felt like I was recovering quicker after workouts and just overall just like feeling better. Um, So I started cooking for him and he's kind of stuck with it too. Yeah.
katie-_1_04-19-2024_122633now my, now does he, I've tried it. I have tried it because like I said, I have vegan friends. I tried the tofu. I'm sorry. I just cannot.
nicole-derose_1_04-19-2024_112637Okay. You have to like learn how to like cook it properly because I've had terrible like, and that was the thing with my husband too. He was like, I'll eat it. Like if you're like, gonna cook it, like it's otherwise it's just, you, you have to like mess with it. It's trial, trial and error because yeah.
katie-_1_04-19-2024_122633I have tried like there's like so many things like, um, cause coach T actually dabbles in some like vegetarian, um, option. Like when she cooks, like I'm always following, like, I find it fascinating how people, um, nutrition wise or how they, like how everybody's bodies differently and how they react to different things differently. And I was just like, she like had this, I think it's called Kuhnwah, Kuhn, Kuhnwah. quinoa.
nicole-derose_1_04-19-2024_112637quinoa? Yeah.
katie-_1_04-19-2024_122633So, you know, okay. So she had me make that with like some vegetable broth, bone broth, not bone broth. Cause that's chicken. Um, but some kind of broth. And she was like, I don't know. Like I told her, I said, I feel like I'm eating like a bird, but it's like, but I know there's like so much like other stuff out there. Like there's so much vegetarian options. Now, now, um, vegan, you don't have any dairy, correct?
nicole-derose_1_04-19-2024_112637no dairy. Yeah. Um, and it's funny too, like a lot of people will think like when they hear vegan, they're like, well, what do you eat? Like, do you just eat lettuce? Like, I mean, it's not enough food. And there's this whole thing like we get, uh, vegans are weak and malnourished and blah, blah. Um, and I'm like,
katie-_1_04-19-2024_122633She's my friend is always posting about that. Like she's posting all of these, but these people that work out with massive muscle mass and all of them preaching about being so yes, I
nicole-derose_1_04-19-2024_112637yeah, and it's any vegan that has muscle, like, the first thing it's like, they're on steroids. And, but there are so, so many food options. Like, I actually eat a ton of food. I have no problem hitting my protein goal. Um, and I'm building muscle. So that's another thing that's like, I'm trying to like, just prove to people you can be strong, you can build muscle as a vegan. And You don't have to take like any crazy supplements. Like,
katie-_1_04-19-2024_122633I love what you just said is I absolutely love that and I think Like everybody should hear that is that what she said is like i'm gonna show you And that is such a that is like for me I was actually talking to coach joe about this with like women and building muscle mass and how You know, it's so much bigger than what I want Like yes, this it feels good for me and I want to do it for myself and stuff like that but It's it's never too late. You can do it. There's always other options No matter how you want to go about gaining muscle mass and what you said is I just think that is absolutely phenomenal What you said because that's just like for women. They need to hear that I'm going to, I'm going to show you, that's it. I'm going to show
nicole-derose_1_04-19-2024_112637And it's never too late. It's never too late. I am, I'll be 37. I'm in better shape than I was when I was 27. Like it's crazy. Like I never thought like it's wild. So, um,
katie-_1_04-19-2024_122633It is. It's like the, it's the fountain of youth. Muscle mass is like the fountain of
nicole-derose_1_04-19-2024_112637Yes, it is. Totally.
katie-_1_04-19-2024_122633All right. So what is something that you would have told your younger self starting out in your whole fitness journey that you've learned now that you wish you would have learned when you were you first started? I
nicole-derose_1_04-19-2024_112637Oh, geez. Uh, let's see. I mean, I don't know what I would say. I mean, to be honest, I did. I wish I knew how important it was to feel yourself eat more food and lift weights because my younger self was all I cared about was being as skinny as possible. And I, I, I didn't always treat my body well. So, um, I wish I knew what I knew now, basically, how important it
katie-_1_04-19-2024_122633100 percent how important nutrition is because it's just like if you're, you know, I try to explain that to people all the time. It's just like, and I know we've talked about it. It's like, you know, all this cardio and all this, you know, excessive cardio and you want it, you want to build muscle mass too. But at the end of the day, you have to fuel for that. Like you have to, if you are not eating enough, you are going to burn that muscle that you're, you're gaining. And that was. That's what I was doing for years when, cause I was with Peloton for like six years doing like crazy amounts of cardio.
nicole-derose_1_04-19-2024_112637Even running a marathon, right?
katie-_1_04-19-2024_122633Marathon on the treadmill.
nicole-derose_1_04-19-2024_112637great.
katie-_1_04-19-2024_122633Who, who, who wakes up one day and says, you know what, my friend is running the Boston, so I'm just going to run a marathon with her on my treadmill.
nicole-derose_1_04-19-2024_112637That's pretty amazing, though. I love it.
katie-_1_04-19-2024_122633I would never do it again. I would never do it again. And it, it goes to like how important, like, Like you just said, what learning, what you wish you learned and now what you know now is just, you know, it's, it's life changing what we're learning now because it's always getting better, the knowledge that we get. And I mean, we're surrounded by I mean incredible minds at tonal with like all the information scientific backgrounds that we're getting
nicole-derose_1_04-19-2024_112637Yeah, the community is crazy. Like I love it. Um, I'm not always like, I'm pretty like quiet on the, um, like tonal Facebook, but I'm always like reading and it's like so motivating and I'm just like, Oh my gosh, I'm learning so much. It's amazing. Um, but yeah, all the years I spent like on all these quick fixes and then wondering why, like I lose so much weight and they gain it and it was constant up and downs and I'm like, finally at a point in my life where like, I'm like, I found balance and, um, yeah, I wish I knew that back then.
katie-_1_04-19-2024_122633So what
nicole-derose_1_04-19-2024_112637I was always going to extremes. Mm
katie-_1_04-19-2024_122633totally and that's like the thing it's just like you can you can go so quickly From like one extreme to the other extreme and that's why i'm like like you were talking about like the tonal community That's something that i'm so thankful for because that keeps me here
nicole-derose_1_04-19-2024_112637Yes.
katie-_1_04-19-2024_122633That keeps me here because it's just like in your brain, you still have that wire that can be twitched on. That would be like, you need to do more.
nicole-derose_1_04-19-2024_112637Mm hmm. Yes, absolutely
katie-_1_04-19-2024_122633So what are you going for now? Like if you had to say like, what is your, let's say 2024 goal? Like, where do you want to see yourself at the end of this year? Whether that be with work goals or, you know, with tonal or physique or whatever your goals are. I
nicole-derose_1_04-19-2024_112637yeah, so I definitely Have a goal. I would like to do a bodybuilding competition. That's definitely a goal and Yes, and like I mentioned
katie-_1_04-19-2024_122633will get on a plane. I will come to Texas and carry the biggest board cheering you on. That would be
nicole-derose_1_04-19-2024_112637Yay. That would be amazing. I would love that. Um, that's definitely a huge goal of mine. And, um, as I mentioned, I did do a show coming up almost 10 years ago now. Nine, eight, nine years ago. Um, and. The first time I did my show, I did it for all the wrong reasons. I just wanted to get as skinny as possible. Um, and it happened. I got as skinny as possible, barely had any muscle, and I just looked like a twig on stage. I didn't even care about, um, how well I did. I just wanted to look skinny and I, I would eat less than what my coach told me to, I would add extra cardio. So looking back, um, It was, I'm glad I did it, but it was awful at the same time. Um, and then because of that, I had gained so much weight after the show. Um, cause when I started just getting back to normal life, I was binge eating. It was a nightmare. Um, so 10 years later, I'm in a much better place. This time I have the goal of actually, building muscle, feeling good, looking strong. Um, so I'm pretty excited. It's been something that's been on my mind for a while and I feel like I'm in a good place to do it now too. I was just
katie-_1_04-19-2024_122633that has to be like, so like, I, like that whole, I think, what are the, what do they call that? Is that like bikini competition?
nicole-derose_1_04-19-2024_112637yeah. So the bikini competition.
katie-_1_04-19-2024_122633Like I see, I'm just like, like, how is that like messing with your hormones to get that low of body fat? I mean, I freak out when I drop too low in my body fat. Because I have so much muscle mass that it keeps eating the fat and I freak out because I'm just like I do not Want to mess with my horn
nicole-derose_1_04-19-2024_112637Mhm. Yeah. I mean, and that's, that's what happened to me. That's, that's how the whole vegan thing started. Um, because I was so, I just got so low in body fat, um, and it felt like absolute crap. Like it was, it was pretty bad. It was a, it was a bad time in my life, but it ended up being good. Um, looking back though, I would have done so many things differently, but it all worked out, I guess.
katie-_1_04-19-2024_122633well that that that whole it's just a whole I think it's just that whole kind of like bikini vibe kind of thing versus like, you know aesthetic or like, you know muscle building or Performance because I know they do some performance ones too. Don't they? competitions
nicole-derose_1_04-19-2024_112637Yes.
katie-_1_04-19-2024_122633Um, so it's, you know, like, especially for women, I just, I just like, I, I feel that kind of like, uh, physique stuff needs to change for women to, to make it healthier and not expect women to be like, you know, Messing with their hormones to win a medal for something that they, they working hard for to gain that muscle mass. No doubt to get that lean and do that, whatever. I mean, even if you're like 15 percent body fat, like come on,
nicole-derose_1_04-19-2024_112637I know. No, I, I agree. Um, uh, so yeah, there's definitely a lot of like extremes with it, but there's also like, there's some great coaches I've been chatting with. So I definitely want to do it in the healthiest way possible. And I'm just trying to right now build as much muscle as possible with the tonal. Um, so that it just makes it that much easier. I won't have to like, go as extreme or diet as long. Um, so I want to be at a good starting point.
katie-_1_04-19-2024_122633That's amazing. That's like, that's exciting. Now, how long, how long have you guys been married?
nicole-derose_1_04-19-2024_112637Uh, 10 years.
katie-_1_04-19-2024_12263310 years? Okay. So he was with you when you did the first competition.
nicole-derose_1_04-19-2024_112637Yeah, because actually we've known each other for, oh gosh, uh, 16 years now, about. So yeah. But yes, he was at my competition. Yep.
katie-_1_04-19-2024_122633Oh, so he's like seen like the, your whole like transformation to how you've gotten here. He must be so proud of you.
nicole-derose_1_04-19-2024_112637Yeah, I think he is.
katie-_1_04-19-2024_122633He's gotta be. I mean, that's like, that's like, so like anybody to like, now I forgot to ask you, what did you do before you got into fitness?
nicole-derose_1_04-19-2024_112637Um, so I was a hair,
katie-_1_04-19-2024_122633You were doing cause that's right. Cosmetology. So, I mean, that's like. Like you honestly went from like wanting to make people beautiful on the outside With like hair and stuff like that now you're like making people feel better on the inside and the outside So that is like such an amazing thing.
nicole-derose_1_04-19-2024_112637I love it. I love it. I'm definitely happy with what I do. Um, it's exciting every day, so I love it.
katie-_1_04-19-2024_122633So do you have like return you have returning clients right at your studios?
nicole-derose_1_04-19-2024_112637Yeah, so for the most part, um, yeah, I see the same people, like, almost every day.
katie-_1_04-19-2024_122633That's like I tell joe this all the time like it like I know how Like I feel when like I do something good but like as you as a coach, like how does it make you feel when somebody like does something in your class that they thought they couldn't do and they come up to you and tell you your story like How does that
nicole-derose_1_04-19-2024_112637it's the best. I love it. Like, I love it. Like, it's so, it's such a good feeling. And it's like, so exciting to see, like, people progress and like, yeah, it's like, they're so excited to tell me like, Oh, like, I can do this now. I couldn't, I couldn't lift that heavy last time or like helping people like even with something like pushups. Like, it's like a huge deal. Like, it's amazing.
katie-_1_04-19-2024_122633I like I couldn't imagine like the the amount of like filling your cup like when you go into work and then you like have these people coming up to you and just being like I That whole energy vibe.
nicole-derose_1_04-19-2024_112637Yes, exactly. Yeah. No, it's, it's amazing. I love it.
katie-_1_04-19-2024_122633So what classes what program are you in now on tonal
nicole-derose_1_04-19-2024_112637So I am doing, um, functional muscle with Akeem. I'm almost done with it. I only have four more workouts to go and then I'm deciding what I want to do next, but I'm pretty sure I'm going to do divide and conquer. Almost positive.
katie-_1_04-19-2024_122633divide and conquer? Okay, so you're gonna go
nicole-derose_1_04-19-2024_112637The level up one.
katie-_1_04-19-2024_122633Okay. Okay. Okay. Okay. Okay Your legs are going to thank you Just
nicole-derose_1_04-19-2024_112637excited. Yeah.
katie-_1_04-19-2024_122633Hypertrophy. Oh, this is gonna be fun Yeah Joe just like adds a second leg day in that program just to like trickle in that extra spice and you're just like Oh my word. Why?
nicole-derose_1_04-19-2024_112637Yeah. Um, Yeah, it's going to be interesting.
katie-_1_04-19-2024_122633That's good. I took, I took divide and conquer level up twice. I took it back to back. So I took it for four weeks, deload, and then took it for another four weeks.
nicole-derose_1_04-19-2024_112637Yes. Did you, and you liked it?
katie-_1_04-19-2024_122633I, I am not a leg, well, I, you know, everybody knows I am not a leg day girl. I am not a glute girl. I am not. I don't care about my lower body. Just keep me walking, standing, lifting stuff as I get old.
nicole-derose_1_04-19-2024_112637Yeah.
katie-_1_04-19-2024_122633Um, so lower body, I have to really like force myself to, to, to dial in. So speaking of that, what is something you don't like that you have to put on that extra mental toughness on yourself?
nicole-derose_1_04-19-2024_112637Like as far as workouts and the tonal.
katie-_1_04-19-2024_122633Yeah, just work out or move or, you know, a
nicole-derose_1_04-19-2024_112637No, it's, it's legs leg
katie-_1_04-19-2024_122633you too. Okay.
nicole-derose_1_04-19-2024_112637hate it with a passion, but, but, I want the results from it. Like I want to build better glutes. So I force myself, but Oh, no, no, no. Like when I see, Oh, let's see any squat. Oh, I just read it. Reverse lunges, Bulgarians. I'm like, Oh no. Squats front squats. Oh, those are probably my least favorite. Um, I, love doing deadlifts.
katie-_1_04-19-2024_122633you like
nicole-derose_1_04-19-2024_112637I like deadlifts. I like the, um, hip thrust, the glute bridge, hip thrusts. Um, but, oh, when it comes to like, I think reverse lunges might be my least favorite.
katie-_1_04-19-2024_122633Those are apps. Those are just the, Oh, like I feel tonal wants to give me a hug. Every single time during that doing that, I'm just, yeah, can we not, can we just do right? Like what's, what's the benefit?
nicole-derose_1_04-19-2024_112637No, I have to mentally prepare myself when I know it's, um, a leg day. But it's something like, I, I, yeah. I hate it, but I gotta do it. I gotta do it.
katie-_1_04-19-2024_122633I know I
nicole-derose_1_04-19-2024_112637That's why I just did, um, right before the program I'm on now, I did the ultimate arms with Akeem and I loved that cause he threw in like a couple of like exercises, but it was all upper body. That's my jam, but I got to do like,
katie-_1_04-19-2024_122633yeah, that, that, um, uh, Akeem's program is definitely on my radar, but now that Joe dropped ultimate chest, I mean, that is like, sign me up, give me all the pushup options.
nicole-derose_1_04-19-2024_112637yeah, you kill it with the pushups. Um, I get to work on that. But I saw that they're doing a May challenge. So now I'm like, Oh, I kind of like doing the challenges. I can't decide.
katie-_1_04-19-2024_122633I know and that's with all the coaches and those are always extra fun.
nicole-derose_1_04-19-2024_112637Are fun. So we'll see. But I think, I think divide and conquer is what I'm gonna do.
katie-_1_04-19-2024_122633I've been with tonal Two years and I think i've only done one challenge
nicole-derose_1_04-19-2024_112637Oh, really? Okay. Because you, yeah, you've been sticking with like the same programs, right? Just you and,
katie-_1_04-19-2024_122633Yeah, like with my training It's just like it never like when I had to sit the sidelines of house of volume challenge because I was in power build I was It's like, why do I have to sit this one out? Why can't I just quit this program and go right into it? And I'm just like, Joe's just like, you know, like, Hey Katie, when are you joining house of volume? When are you getting into this beast? I'm like, you know, exactly what I'm doing.
nicole-derose_1_04-19-2024_112637Yeah, I know. That's kind of how I felt with the, um, the current challenge right now. The everyday athlete, I like really wanted to do it. I wanted to do it, but I really wanted to focus more on like muscle building. So that's why, yeah. So I picked, um, the functional muscle, which is pretty, it's pretty good. It's only three days a week. Um, I'm ready to bump it up though and do the five day a week.
katie-_1_04-19-2024_122633There you go. And then when you do, um, the hypertrophy and you, you like up your calories a little bit more, then you can always, you know, when you want to lean back out again from you, you know, having an, you know, over excessive of calories, then you can take like a coach Ash get lean program. fun.
nicole-derose_1_04-19-2024_112637So yes,
katie-_1_04-19-2024_122633so what other questions do we have? Um, I don't know. What is it? Let's see. How long have you been in Texas? You've been in Texas for
nicole-derose_1_04-19-2024_112637Four years.
katie-_1_04-19-2024_122633years. Okay. Oh wow. Look at the balloons. I don't know what causes them every once in a while, but the balloons just come up.
nicole-derose_1_04-19-2024_112637That's so funny. That's funny. But yeah, I've been here for four years.
katie-_1_04-19-2024_122633Four years. That is
nicole-derose_1_04-19-2024_112637Been pretty good. Yeah. Yeah, it's not bad. I like it here. It gets really hot in the summer, but um, I'll take it over the cold where I'm from, Boston.
katie-_1_04-19-2024_122633Yeah, so does um orange theory your um place of business where you work at? Do they have an instagram where people could come follow you and maybe they live in texas and want to come take a class?
nicole-derose_1_04-19-2024_112637Yeah, absolutely. Yeah, so I'm at the Orange Theory in the Woodlands. So yeah,
katie-_1_04-19-2024_122633during the woodlands. That's where you can find her And then also you said you're going to start ramping up your instagram and posting some like
nicole-derose_1_04-19-2024_112637Yes, that's been, yeah, that's been something I've been wanting to do for a while, and I'm just kind of like, uh, but, um, that's in the process right now. I want to make it more fitness, because I'm really into fitness, and I'm into nutrition, too, and especially, like, a lot of, like, plant based meal ideas, and just stuff like that, but just, like, overall, so, yeah, that's in the
katie-_1_04-19-2024_122633That's what I need is another vegan sharing their recipes with me so I can like try it out because I'm like, I am like the biggest, unfortunately, I'm like the biggest carnivore.
nicole-derose_1_04-19-2024_112637that's okay, that is okay. Well,
katie-_1_04-19-2024_122633like I get suggestions all the time. I'm like, I'll try it. I may not like it, but I'll try it.
nicole-derose_1_04-19-2024_112637I have some good recipes you might like, but I'll, yeah, I'm gonna have to start posting that.
katie-_1_04-19-2024_122633Yes, start posting to rest. I absolutely love when people post like recipes that they make because something that, you know, you never even thought about trying that's like. I'm sold on anything when they say high protein, because I'm just like, I'm like, can you, can you go to my shoulders? Okay. How much protein is in that? Okay. Yes.
nicole-derose_1_04-19-2024_112637Yep.
katie-_1_04-19-2024_122633So I love that. Um, and then let's see what else. So you said you not so much in the OTC, but I think you should start posting more in the OTC
nicole-derose_1_04-19-2024_112637I will. I definitely will. I'm always on it. I'm like reading everyone's stories. Like I'm like loving it, but I'm just like on the, I'm kind of quiet on that, but I am like all about tonal. Yeah.
katie-_1_04-19-2024_122633I was, I was really quiet at first with like the OTC cause I have like my own Instagram. So I kind of like, my husband calls that my safe space.
nicole-derose_1_04-19-2024_112637Yeah.
katie-_1_04-19-2024_122633He's like, you know, you post whatever you want on there and then that's like your page and like people that follow you so you can like, you know, do whatever. So that's kind of, I'm, I, I feel you on that. I feel you on that, but you're also so inspiring that I think you should post more on there to tell, like tell people about like, you know, what you're going for and stuff like that. Cause I think that's amazing.
nicole-derose_1_04-19-2024_112637Thank you. Yeah, I will definitely do that.
katie-_1_04-19-2024_122633All right, so we've been talking for 40 minutes But we will wrap
nicole-derose_1_04-19-2024_112637went by fast.
katie-_1_04-19-2024_122633I just want to thank you so much nicole for joining me on this podcast And on this youtube channel, I so appreciate you taking the time to talk with us share your unbelievable story on how you conquer every day from being a mom wife To working in the fitness industry and still taking the time to focus on yourself because I know how challenging that is at times to take a step back and be like You I have to take this time for myself. And I think that's absolutely incredible. Absolutely inspiring. And I just want to thank you for sitting with me and I so much appreciate it.
nicole-derose_1_04-19-2024_112637Thank you so much. I really appreciate you having me on. That was fun. I had fun chatting with you.
katie-_1_04-19-2024_122633All right. I'll talk to you later.
nicole-derose_1_04-19-2024_112637Bye. Bye.
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
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