The Breakthrough Emotional Eating Podcast

BEE #159: Muscle, Macros & Mindset: A Smarter Way to Change Your Body with Coach Katy Downey

• Kristin Jones

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On this episode of the Breakthrough Emotional Eating Podcast, we’re talking about something so many women need to hear—and trust me, this is one you do not want to miss.

Ever chased “skinny” only to feel hungry, stressed, and stuck? I sit down with coach Katy Downey to trade diet drama for a smarter, kinder approach to building a strong, lean body—without obsession or burnout.

Katy opens up about her years on the fad-diet carousel—low fat, no fat, chasing a thigh gap—and how a health scare forced her to finally understand protein, carbs, and fats as tools, not enemies. Her approach blends short-term macro tracking for education with a long-term goal of intuitive eating, so food becomes simple again.

We dive into what really moves the needle after 35: progressive strength training and consistent nutrition. Not random high-energy classes. Not exhaustion. Intentional lifting that builds muscle, protects metabolism, and boosts confidence. You’ll hear a powerful client story of shifting from six to eight weekly classes to focused strength training, daily walks, and balanced meals—leading to 20 pounds lost and a visible transformation in both body and self-belief.

We also reframe the scale (because those five-pound daily swings are completely normal) and share practical strategies you can use immediately—how to hit protein goals, portion without obsession, know when to track and when to let go, and build routines that actually survive real life.

If you’re ready to stop guessing and start progressing—with strength, clarity, and sustainability—press play. This episode of the Breakthrough Emotional Eating Podcast is packed with perspective shifts and practical tools that could completely change how you approach your body and your goals.

If you would like to connect with Katy, follow her on Instagram @the_kdfit, and check out her website: https://www.kd-fit.com/ and sign up for her next program starting in early March, Hustle and Muscle.

Connect with me online:

1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44

3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn how to stop nighttime eating, get my 3 Day Nighttime Snacking Reset: https://go.kristinjonescoaching.com/nighttime-snacking-reset

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram @breakthroughemotionaleating, and don't hesitate to slide into my DMs to share your thoughts ...

Meet Coach Katie Downey

SPEAKER_00

Do you want to lose weight but struggle to stay committed to a meal plan because you constantly feel hungry? Does food provide you comfort when you're bored, angry, lonely, or sad? If so, you are in the right place. My name is Kristen Jones, and I'm a life coach specializing in emotional eating and weight loss. And I'm also a lifelong emotional eater. I want to provide you with information, motivation, and support so you too can learn to manage your issues with food and develop a healthy relationship with yourself. Welcome to the Breakthrough Emotional Eating Podcast. Well, y'all, such a long time coming. This is this is the interview that I have wanted to do for such a long time. Um, and it has been something that has uh it's been on my heart for forever, for a really, really long time. Um, but you are gonna meet the most amazing, not only the most amazing coach, um, fitness professional, but like probably one of the best human beings that I have known. Um great, you know, fortunately, for probably the last, I'm gonna say eight or nine years, Katie. That's how long we go back. Yeah. Um we met probably in a um in a in a situation that has turned out to be the best thing for the both of us because it was a situation that brought us together. Um it was uh a situation where we both grew as baby fitness professionals and then blossomed. And uh, and it was uh it was uh it was a learning experience for both of us, I'm quite sure. But it was it was looking back, um, it was a blessed thing because she came into my life. So I am so honored and privileged to have Katie Downey. Um she is, I think she's a jack of all traits, but she does uh so many different things. She does fitness, she does nutrition, um, she does mindset, she um is just probably one of the funniest. She is so underrated in her humor. She is so funny. Um, if you don't follow her um on Instagram, you're going to start following her now because she does so many amazing uh reels. She does uh Katie do a reel every day, do you think? I think probably just about every day. Yeah, just about every day. So she has content galore, um, has tons of fitness content, and is just such an entertaining, entertaining person to follow. But but entertaining is one thing, but y'all, she knows her stuff. She is um, she's just so well versed in so many amazing things. And I'm so honored to have her here because I really want, um, has a very different take on nutrition than I do. Um, but I think, and I've we've talked about this before, and I have had so many different guests on. Um, I want to expose my audience and and as many people as I can to the vast array of ways that people address fitness, not fitness, nutrition, as well as how we all address the emotional side of weight loss, weight gain, our, you know, our fitness journeys and just being in our own bodies. And um, and I think that Katie has a really amazing story, and I'm excited for you all to hear it. So um welcome, Katie, to the podcast.

SPEAKER_01

Yay, oh, Kristen, thank you so much. What an intro. I think you're you're the jack of all trades because can I share with everyone the story I always share when I was first, and I just shared this recently when I got to come in and take one of your classes, but I was blown away when I first met you and was getting to know you in the studio that we worked at together, and the yoga teacher didn't show up and you were not yoga certified. You I don't even think at the time you were really taking yoga, to my knowledge. I mean, we were both so busy just teaching classes. Right, right. And the yoga, the yoga teacher didn't show. And they they they said, Kristen, we need help. We don't know what to do. She's not here, and we had young girls working the desk, they didn't know what to do. And you just said, it's okay, I got it. And you went in and you taught a yoga class. And then and I was like, oh my gosh, what do you mean? She just taught a yoga class. Like she doesn't, I don't even think she takes yoga. I mean, but and of course, and then you see people filter out of the room and they were like, Oh, that was such a great class. Thanks so much, Chris. And you were just like holding the door open, saying, Goodbye, have a great day, as if it was also normal. And I thought, that's goals right there. I mean, that's like if I can one day just step into a yoga class and teach it.

SPEAKER_00

Well, and and and I and I think, and at that time, it would have, and and right up until I got certified new, I had really had no interest in yoga. I did not think that it was something I wanted to do. Um, you and I were both hardcore fitness. I mean, I remember we took our bar certification together and you know, we did all sorts of, we, you know, we had all sorts of things that we that we did, and it was not the you and I are not the quiet, the quiet types when it comes to us teaching. Um, and in in life in general, and it's it's you know, and I know you've gotten you, you are yoga certified as well. And and so it's it's yeah, it and I had not even, I had totally forgotten about that until you mentioned that the other day.

SPEAKER_01

And I was yes, I mean, because that was one of my one of my images. And I thought I was like, oh my gosh, I was like, literally, I'm like, you're the jack of all trades. That's amazing. And I have since then have had to step in. I got that bar certification with you, but have I've literally have only taught one bar class in my life. That was the extent of my bar career. And then same thing though, working at a different studio. I was working at Equinox and they I was on the floor doing deadlifts. I did not want to teach a class. I was, I had my headphones in, I was on my phone, I was lifting heavy, heavy weights. And they said, Hey, hey, we need your help. The bar teacher, she's stuck in traffic. Can you go, can you go teach a class? I was like, No, I do deadlifts. I don't, I don't teach bar. But I did go in. I had I taught the first 25 minutes of the class until the teacher showed up. And then it was the same thing. I was like, Oh, I'm having a little Kristen Jones moment. Like when people people saw me later on the floor and they were like, Are you gonna start teaching bar? That was the hardest class I've ever hardest bar class I've ever taken. We loved it. My my glutes are on fire.

Early Fitness Days And Teaching Grit

SPEAKER_00

I was just I was like, oh, full circle moment. Oh my gosh, that is awesome. I love that. But yeah, no, and but that's just but that's you know, not only is that just what we do, what you know, and it's kind of when you when you're in a you know, when you're in a studio environment or you're in a a club environment, you just kind of learn to just you just learn to wing it and just pretend. And it's like, okay, well, I guess if I just fake it well enough, I I can I can make anything look like it's the way it's supposed to look. Yeah. Absolutely. No, they don't know exactly at all. So now you guys know we might not know what we're talking about, but we'll make you think that we do. So, so let's kind of backtrack and and um you so Ian, you and I met eight or nine years ago, but I know that your kind of your evolution and your your evolution into fitness started a lot longer before that, and you kind of you kind of have come into fitness um kind of in a in a very different way. So if you wouldn't mind sharing your story about, you know, your own personal transformation and then um how you kind of got into fitness. Yeah. Okay, how far back are we going? Well, I'm I'm gonna say probably I believe I just you just did a post the other day in reference it, and I think it was your mid-20s. Maybe mid-20s.

SPEAKER_01

Yeah, so I mean, I've always been, okay, first of all, I've I was never an athlete. I get that a lot. Was never an athlete. I was not athletic growing up. I wasn't an athlete in high school or 20s. I, you know, if anything, I was definitely, I, you know, I always use a term like train wreck, right? I was I was definitely a mess. I was I was a mess for sure. But I started to dabble in and out of fitness. And I think in hopes of trying to like lose the weight to, you know, and especially, you know, if you're over 40, you grew up in the era of the like the thigh gap and skinny and just, you know, low fat, no fat. Um, so that was like a lot of like the image that I chased. So in my 20s, it was, it had nothing to do with lifting weights or being strong. It was very much like, let's let's just lose weight, lose weight, lose weight, get skinny. The goal was the thigh gap. It wasn't really until I was in my 30s that I started to have some like health, health kind of like repercussions, consequences going on as well. Where I think it just was like the years of just like building up and the efforts and trying and trying a lot of fad diets. A lot of, you know, you you hear these crazy fad diets that are out there and, you know, cut out the carbs, eliminate this, you know, you live on no calorie, low calorie, uh, you know, like whatever, whatever gimmick was out there being sold, offered, I was inhaling it and trying to, you know, reach, reach this said goal. And it wasn't until my 30s that I uh I hit I hit kind of like bottom with my health. And that's when I started to take a different approach with my nutrition and slowly started to take a different approach with my exercise. That is all, you know, and and I feel like that's that's kind of like how most things are in life anyway, right? We it's like this evolution, this evolving process that we kind of grow. And even if your first little baby steps are a mess, hopefully you continue and then you can grow and evolve from there. Right. Um, but like my real transformation, real transformation, because I have lost and gained the same 20 to 50 pounds for years. But the real transformation when it actually I lost 50 or 60 pounds and kept it off was about, I would say my my mid to late 30s. So probably about 12 years ago. My timeline's always as I get older, my timeline it gets weirder and weirder. Right. I don't know. And then I have to do math and I'm like, forget it. But that's and so that's what got me into fitness though. That right there was was I really something like, well, who am I? I'm I'm a mom of three, and you know, I am like I'm nobody, I'm not saying that I'm not special, but you know, I'm like really like in the bigger scheme of this in this world. I I'm just a mom of three doing doing my job. I was married at the time. I'm like, I'm I'm no one special in this world of people. If I can do this, right, what other people can do this, and we all struggle. And you know, I felt just as ordinary as the next lady, you know, next door. And that's where kind of like my spark and passion for fitness and health, because also I had been chasing this my whole life. I wasn't the athlete, I wasn't the the once upon a time, you know, amazing gymnast or softball player or soccer player. That was never my story, never ever. And I feel like I blossomed very late in life in a lot of ways. Um yeah, and it was my late 30s. And so then I pursued fitness uh and I pursued teaching, and I took my first job, was a huge blessing because she took me on with absolutely zero experience. In the world of fitness, this industry is wild because to get in the door, like you have to have some experience. But if you don't have an experience, then you know it's like so it's kind of like how do you get the experience?

SPEAKER_00

Right, right.

SPEAKER_01

Yeah. If you won't give me the job, and you gotta find the right place, you know, that's gonna work with you and train you. And my first job was uh I I knew immediately, I knew immediately this is temporary. This is I am here long enough to get the experience I need. This is not uh the kind of environment I want to work in long term, but I knew it was exactly and I so I told myself, I was like, six months, Katie, you can do this six months, Kate, stay here, teach. Um, and I used to have to do the most wildest things. The classes were programmed. So I would come in and just, you know, run her workouts. I didn't have any say in the programming. And one of them was this wild cheerleading move where you jump straight up in the air and you extend your legs out and you toe touch. I don't even know what to do. Yeah, yeah. I can imagine. I'm like, I'm pretty sure I can't do this. And I'm pretty sure the rest of these people in here at 5 30 a.m. cannot do this. And I remember asking, can I sub this out for something else? And she's like, no, no, absolutely not. You do it. And I was like, oh, okay. Oh my gosh. That's what we did that morning. And I remember then, like, even like in that moment, I'm like, well, it was like looking back on it, I'm like, these are like the the building blocks of becoming a good coach because you fake it, you gotta fake some moments where I'm like, I can't pull this move off, and I'm gonna have to pretend to be really confident. Inside, I'm dying. I'm dying.

SPEAKER_00

Yeah, and I really don't want anybody else to get hurt because I know I am.

SPEAKER_01

No, no, and I remember when I performed it, it was very clunky. And I said, Okay, so I want you guys to do it, but better. It was like, if you're gonna have to give a joke, and everyone's like, yeah, nobody got hurt, we all made it. But that was like my uh my intro into teaching, and I was simultaneously working on getting my personal training certification. Um, and then right at right at six months, I gave notice because I realized, you know, I do have a lot to offer. Now I've got six months of experience, right? I can take this somewhere else, and I'll take it everywhere.

SPEAKER_00

Yeah. And I think that you the the the class that you taught at the studio where we worked together, the first class was was a booty class. Oh, yeah. And I remember they were offering the certification and they said, Kristen, do you do you think you'd like to get a would you be interested in doing this? And I was like, not for me, not for me. I'll watch, but not for me. And I was I remember and I never saw you teach, I saw other people teach, and I was I was like, that is that is that's wild. It's it was and I you can you explain what kind of class it was? Because it wasn't it wasn't a class that I ever I never took it, but no, maybe I did. I don't know. But it was it was sure you got sucked into it at least once for sure.

SPEAKER_01

I feel like we all did. In fact, that was the class that drew me to that studio. Yes, I was the first time. Also, yeah, I was simultaneously like on this new career path while going through a divorce. You know, these things tend to go hand in hand, right? Like everything you're just changing. Let's change everything at once.

unknown

Right.

SPEAKER_01

And that that really was kind of like my catalyst, though, for pursuing fitness. When I, you know, I stood. I have a I have an older son uh who at the time was a teenager. And then I at the time I had two little ones who I think were two and four or three and five, somewhere around there. They were little. And I remember, you know, and I'm going through this divorce, and I just found like this two-bedroom little place. And I remember asking myself, you know, I was like, okay, this is it. Like you either go back into an office job, corporate America, or you pursue the almighty shit out of your dreams. You go. And I was like, this is it. This is this is the jumping off point, do or die. So I hooked a left and I went into fitness. And but I remember that class spoke to me at the time. It was Buddha yoga, it also ripped apart in the yoga community because there's nothing yoga about no, it was very dance. I felt like it was a more of a dance class than anything else. It definitely was a very, it had a very like liberating, um, tribal kind of feel. And for me at the time where I was going through mad transformation in my life, my divorce, and you know, like shedding all these layers. And I felt like kind of coming out of this stay-at-home mom role. Um, it was like it was so freeing. And I I loved it, I loved it. And that was the hardest class I think I ever attempted to step into to teach at that point in my career because I didn't have enough experience to like come in and command a room.

SPEAKER_00

I don't think I could have, I don't, I don't, I still don't think that I could have that I could do that.

SPEAKER_01

I just I could do a better job today for sure. But back then, especially starting off, I needed all of my notes to know what I was doing next. This class was very much like you don't have a notebook in sight, you let your hair down. I was like, you know what? I was like, how do I see? But that was kind of like you as you know, you're the instructor in the front of the class. You are you are giving off this like wonderful energy and vibe of being free and letting your hair down and whipping it around. Where I was so, you know, when you're new, I personally, I I like to be in control. Now, years of experience, you can let it go because you know how to like pivot and handle when things go wrong and you've got to you gotta shift gears. But when you're new and you're in front of 30 people, yeah, you want to be in control of that room. And when your hair is in your face, it's like I do not feel in control. So I love to take that class. Teaching it was a different story, yes, for sure. But it was very wild. It's and it's still out there, it's still like yeah. I I was watching something the other day. I think I still follow like the head instructor. And she popped up somewhere on social media, and I was like, Oh, that's right. I remember that era in my life. And the very last class, I'll the last thing I'll say about that. The very last class, I'll remember, I remember, and I never had a class on the schedule teaching it. So you always submit. I would just kind of sub, which also was hard because I never got like enough floor time to practice to get better. So it's like I would teach it and then I would have three months off from it, and they'd be like, Katie, teach it. I'm like, oh my gosh, how do I do this again?

SPEAKER_02

Right.

SPEAKER_01

And I remember that the last time I taught it, I could feel how bad it was. So I was like, this is not good. I am not, this is not good. And one lady when she left, she goes, Oh, that was kind of like a magic mic kind of feel. I was like, that is not what we're going for, but thank you. I was like, oh boy. I was like, and that's a wrap. That's a wrap on that class for me.

Certifications And Falling In Love With Movement

SPEAKER_00

But but you really, but I think it it seemed like at that point, like you really started to go. Um, you did started doing like your mace training and you started doing more of your like your animal flow and you got certified in yoga. And you, I mean, you really started. I mean, that was the one thing. There were so many things that were offered at this particular studio that there were so many you became like you were you were the deal there. I mean, you were like the main person.

SPEAKER_01

Well, I mean, they offered so many different types of fitness classes. Right. And I mean, I think I it's I think for three years I was picking up three to five certifications a year.

SPEAKER_00

Right.

SPEAKER_01

Right. It was anything from like heated Pilates to cycle to steel mace, animal flow, cattle love. I mean, anything. And I love movement so much. And also coming from a background of very non-athletic no movement, you know, and all of a sudden feeling feeling alive in my body, right? I was like gobbling it up. I'm like, I love this. I love how how my body feels today. I feel strong in my body. For years I felt like a prisoner in my body. I felt very trapped in my body. I was, you know, either, you know, overweight and unhappy in my body, or I was thin and unhappy in my body because I wasn't ever treating her, I wasn't ever treating her very nicely. You know, in order to hit those goals, it was usually in unhealthy ways. Right, right. So, you know, it was like this explosion of movement that just felt amazing and wonderful and you know, and and it was expanding my my career and giving me more opportunity. So it was amazing. I was like, sure, more certifications, I'll do this, I'll do that. You know, and and like you said, it was such a great experience to be able to grow so rapidly.

Whole30 Coaching And Career Pivot

SPEAKER_00

Exactly, exactly. And so at that time, you were doing uh whole 30. Whole 30 was your kind of your that was that was your your thing. I mean, you were you were whole 30 coach. Um and you start, and that's when you kind of started doing nutrition coaching with that and and and then the fitness stuff. And so when when did like the idea of you not being in studios and moving more towards, I know, and moving more towards your own business and your doing your own thing kind of come into play.

SPEAKER_01

I mean, to be honest, that was there from day one. That was always, but the you know, that that little dream was way back here. Right. Way back here. But that was my initial, you know, thought was when I went through my transformation, I found whole 30, and then I started to pursue whole 30 coaching. That was always the like the original initial game plan. It just I knew it wasn't something that was even going to come to light, come to surface until I had gathered enough experience, enough street cred, basically. Um yeah, so that was like there from day one. And you know, every it was it was towards the end of when we were at that studio. So that was gosh. I left I left in 2019. Oh, okay. Oh yeah, so I was probably there I was there dwindling down on my classes, the beginning of COVID. Okay. Yeah. I still had like two or three classes, and then I was also teaching um at another studio a few classes. So I kind of did a transfer there. But at that point, I was already doing like personal training. Um, and then, you know, one on one it. you know, through through my own my garage gym.

SPEAKER_00

Um and then was slowly far which has come a long way and looks amazing. I know. I know, right?

SPEAKER_01

It's amazing also what a fresh coat of paint will do or like a fun color and some LED lights. And some LED lights. It's amazing what that does. And I get asked all the time like, where did you purchase all your stuff from? And you know, how long did that take and how much did it cost? And I'm like, listen, I started piecemealing things together from Facebook Marketplace. Right. It's amazing how much equipment people buy and then sell six, 12 months later, you can go grab it and you know just slowly outfit your garage. It doesn't take much. Right.

SPEAKER_00

So that so that is currently that is where you do um your your in the in person, the in-person stuff that you do.

SPEAKER_01

I do. And then I do have some clients where like I go to them as well sort of small groups kind of depending uh all here in town where I you know in Liverpool where I live. But yeah, so like my whole 30 though, I slowly when we were at that studio, I a couple of years in started to branch off and do some like online groups with whole 30 and then started and then and then that's when it kind of became a reality of like oh like I knew it was always kind of like the idea dream. I just didn't know what that looked like really but I knew that I wanted it to be you know my business my coaching and then I started to slowly build it and I was like okay like I think that I can actually go somewhere. But when you're teaching in the demands of teaching and then trying to do the online like something has to give because something's always going to be affected. And I feel like I kind of floated that for a while and then was like uh I gotta I gotta give up some classes which is really hard especially when you work in a studio that you know really it depends on you. And you know obviously you know all of your studio's jobs depend on you but um you know maybe like overly right right exactly where I'm like okay I don't really like I'm trying to get rid of some of these classes and yeah it was very difficult to get out of those classes and to kind of back out of those. But um yeah that's when I started to realize like whole 30 I was doing more groups running probably I would say three or four whole 30 groups a year.

Leaving Studios And Building A Business

SPEAKER_00

Yeah. And so when and so your it describe your philosophy what you do how you help people now how you help women now is I think you work predominantly with women um but um how what what is your kind of what is your what is your food your food view in a sense so I know and and and again I kind of going back to like the whole idea of in your fitness and nutrition journey your health journey we are always evolving.

SPEAKER_01

And so I had and I don't have to like get you know super into this whole story but when I transitioned out of whole 30 it was because I had a health scare from being pretty disconnected to my fat intakes really disconnected from my macros right and so you are listening and you don't know about macros, we all eat macros this isn't a special diet. We all eat macros carbs, proteins, fats that's it, right? And so whole 30 has such a wonderful emphasis and again like whole 30 and I did whole 30 for years coached whole 30 but it was at the end of my whole 30 coaching journey that I realized I was like man something's missing here. Something we're not bridging the gap very well. You know people do great in this 30 day whole 30 container we're eating whole foods nothing processed. It's really you know and if you thrive in black and white rules cut and dry like it's great for that because you're like oh I show up and this is what I do XYZ right and then when it's done and over a lot of people kind of flail what do I do now? And so I personally hit some pretty scary health uh like a health bottom again much like my you know chasing chasing fat loss before um that that forced me into a place of having having to track my macros I had to because I had to keep my fats all of a sudden under 25 grams a day which is like 1992 live on rice cakes. Right, right. It was wild. And also I must I might add was probably some pictures that my ex-boyfriend had taken at the time and had shown me later and I looked at them and I I thought oh my gosh I look so unhealthy because I had lost even more fat during that time. And I mean like you know when you get a little older your skin starts to change you get too skinny you get too skinny it's not it was not attractive at all. So that whole low fat diet that is not that is not my jam. Right, right. Not doing me any favors. But that is what kind of like introduced me into the world of tracking macros. And so that is my emphasis as a coach however I am very big on we use macro tracking and food tracking as kind of like a base because a lot of women are very very disconnected to how much protein we're actually eating um again I work with women 40 I mean 35 to 40 and up and that era of being terrified of fats being terrified of carbs is is huge. You know like that's still like that's that that that take place over and over in a lot of our heads is like, oh if I eat this bread am I gonna am I gonna gain weight you know and it's just like kind of detaching from that. So I use macro tracking as a way of informing, educating, bringing awareness around your habits, what you're actually eating. And most women that I work with too come in and they're really not far off from where they need to be it's almost kind of like okay well we've got a lot of good stuff happening we just need to shake it up break it up spread it out maybe add in some stuff and it's never really even about like taking stuff away it's like let's add some stuff in. Right. And then my goal is to be able to get you to a place of like okay let's get off the app let's stop tracking and let's start intuitively eating because now you've got enough practice creating these meals and plates that you know what your body needs. You know what that looks like.

SPEAKER_00

Right.

Beyond Whole30: Why Macros Matter

SPEAKER_01

So that is primarily like how I coach today as you know it is macro macro counting and tracking and then strength training as well. So coupled. And you live and you lift heavy I do. Yes. And again like lifting heavy is all subjective to you know each person. Right. You know so you know I do I film all of my workouts. I do virtual training and I offer some live trainings with my groups and stuff but I run you know four week groups six week 12 week groups I run two 12 week groups um a year and it's all virtual training. So you know even in in even in the videos that I'm recording and you know we use dumbbells um you know I'm trying to lift as heavy as well and you know but yeah I I like to throw in my barbell on on my time.

SPEAKER_00

Right, right as and and and you you one of the things that I really love about and I'm as a as a as a side note of something that you just and I didn't know that you that you did this but um I love the fact that you eventually want to wean people off of having to track and having to write you know write everything down way and measure and all that kind of stuff. But there was a series I think you did it I felt like you did it maybe it was maybe four or five months ago where you you would I think it was like every week or every two weeks you'd randomly step on the scale and you would show a picture of like what your weight was and first off balls out to you. I was like damn girl you love that you get on there and show your weight um but you would step on the scale and you'd show the weight and then you'd be like and this was a you know a pound more or a pound less than I was three weeks ago. And you were like and I don't and I'm not tracking and then and you would show what you eat and things like that. But it was so cool to watch that you had like you you were just you were just living you and you and you you eat really well and you you were just you were showing what you ate but then it was like and I don't get crazy about this but then I get on the scale and I'm way the same and it's that it's just it's where I am. And I think that's just awesome.

SPEAKER_01

Yeah I mean and then also like two separate places you know whole 30 whole 30 is really big on and I did whole 30 and when I say I did whole 30 like I did whole 30 personally and I also coached it for years. And one of the one of the rules of whole whole 30 was no weighing yourself for 30 days. And so for me I have such a toxic relationship with that scale I was like sweet let's throw it out the window that sounds fantastic right and so I actually took quite a few years off I I don't think I weighed myself for like four years unless I was going to the doctor and that was really good. That was a good mental reset and then now jumping more into like macro based and especially helping women with fat loss and really shifting more into because as a coach unless you have unless we need to work around it of course part of collecting the information we need to make sure that we're we're moving in the right direction is is weighing yourself.

SPEAKER_02

Yeah.

SPEAKER_01

And so that is a reason why I will jump on the scale you know just to kind of highlight and show scale fluctuations are normal. Also just a reminder this has no power over me you know I I did one a couple weeks back where I ate out not once but twice in a day which is so unheard of for me. But it was my sister's birthday and I'm like, okay, well whatever whatever we're doing I'll just you know I love you and I'll do it. The next day the scale was up I think it was like six pounds and then it was right back down again. You know but I was like okay you guys I'm like I ate out twice yesterday and it's something that I try to remind my clients and my groups as well is that the scale is just a data point. It's literally just a data point and it's gonna fluctuate you know within like that five pound range. Right. But that's it and it's okay. And the more comfortable we can get with it because we're also taking measurements. We're also taking pictures and we're looking at different things but it's just another data point. And I had never looked at the scale as a data point in my 20s in my early 30s and nobody had ever explained to me that scale fluctuations were normal. Right, right I mean and and and and when I would step on that scale first thing in the morning butt naked and I would get on it at 28 years old and it was up a pound and a half like the day was ruined.

SPEAKER_00

Right. Right right well and we and we were we were we were told that like you got on a you got to a certain weight and then you stayed there forever. And that was the expectation was that there were no fluctuations and you you weighed the same and that's what that's what the people in the magazine that's what the people in the movies that's what everybody else did. What's wrong with you? Why can't you do that? And so there was so much of that that you know that those head games with with just in general as a young person taking those things in and you were like oh my god there must be something wrong with me why can't I stay at the same weight?

The Scale As A Data Point

SPEAKER_01

Right right and then yes exactly and I remember it was a couple years ago I went to the doctors and he said um or she said she said she said oh she goes you know this is fantastic she goes you've actually been the same weight for 10 years now within five to six pounds and I was like that's amazing like but again she like gave that range of like within like six pounds every time you come in you're right around the same weight and I'm like that's wonderful because again it does fluctuate and it is normal and you know I'm like you're not gonna stay this one number forever.

SPEAKER_00

Right no absolutely and I think the more that we can that as as people who support people you know getting into the shape that they want to be in and feeling their best it's it's the more the more that we can normalize that and make that just that's just that's just a part of being a human being. That's just a part of of of of living and not you know I I know for me so much of my emphasis is on people just feeling good about themselves in general. And I know you're you know you're the same way. And I think it's you know it I think when we don't when we don't have that modeling necessarily early in life it's like when we do take it on and we do discover it it's like oh my gosh like this is amazing like all I have to do is talk nice to myself. Holy holy totally I I can't believe I can't believe that's all I have to do. And it's just I mean it's just it's like it's life changing but you know when you're when you don't you don't have that modeled for you it's like oh it it it must be so much harder than that and it really isn't.

SPEAKER_01

Yeah right right and so like that's that's definitely my biggest and like what you just said too is like we look at other things as well it's like how are you feeling? How are you feeling in your body you know and that's something that I look at on a weekly basis your non-scale victories. Let's talk about them. Let's celebrate all of your non-scale victories and I honestly we don't need a scale to tell us when we might be gaining a little bit of weight or maybe you know it's like and I we all have like the pair of pants or like the leggings or the shirt at the top whatever that may be where you start to notice some changes right's not going I've I've stepped on the scale many times and it's been up a couple pounds and everything still fits fine. Right. So but yeah focusing on those other areas it's just one of many tools because again the goal is unless I am really in some sort of like I've got a new goal or maybe like a body recomposition or you know maybe I'm like okay like I want to gain some muscle and then now lose some fat. Right. It's you know again body composition but um I typically don't weigh myself very often because I don't need to I'm not really trying to achieve anything I'm living in maintenance. And same thing when I'm living in maintenance and I'm not trying to either like put on extra muscle or lose fat and I'm just maintaining I also I'm not tracking my food. Again like tracking my food it's just a tool to help me precisely get where I want to go. It's really it's just kind of and it's just one of many tools, right? It's not like to be end all be all. I do think though that it can be so beneficial to women that have never tracked and don't really even know what their macros look like or what they even mean. It's a very eye-opening educational you know experience. And something that I do teach because I do this personally as well but one of my continual practices, I let go of the app, I don't track anything, but I do still continue to weigh out and portion uh my food. And I use this I use a food scale and you know every once in a while someone new will come into my life and they're you know they pick up and like what are we doing bodybuilding? And I'm like no and I'm like but if I don't use that food scale I'm gonna end up bodybuilding because I eat everything I do I have like a very I that is my my I don't want to say like weakness but it is it it's I over consume with everything. Right right now and it helps it's it's again another tool. Right right what's amazing I always laugh I'm like it's so funny when I weigh my food out or I portion it out and I eat it I'm like I am perfectly full.

SPEAKER_00

Right.

SPEAKER_01

But if I left to my own devices you give me this cup it's gonna be overflowing and that's where you know something early in my weight loss journey I realized I'm like oh I'm eating three it's not what I'm eating necessarily that's doing the damage. Right. It's how much I'm eating three times the amount right but when you actually eat the the recommended portion who it changes everything.

SPEAKER_00

Yeah exactly and one thing I I love about um and again um we'll I'll in the show notes I'll have I'll have Katie's uh Instagram you'll want to follow her because she has so many sneaky ways of getting protein into like I mean you have you have your coffee with collagen you have I mean you have all and and and she always gets excited when it gets delivered because then you get the package opening and she she shows you she shows you what you got and uh you want to know what she drops that you know she buys a Trader Joe's she'll show you that too I love it the single single mom's version and then when I have my kids version and don't need to do the kids version it's a whole different show. It's a whole different but that's so helpful and it's so helpful to to kind of get and again I think one of the things that I'm really leaning into um with my clients is that that that what I eat or what somebody else eats does eats doesn't matter. Like you have to find what's going to work for you and your lifestyle and your likes and your dislikes and and your your your body and and everything and we can't we can't continue we can't keep looking to other people and be like oh that person does that okay that's what I want that's the that's the the the the the habit that I want to adapt. It's like no let's let's just let's just make it make it what's going to work for you because it's not about the habit it's about the consistency of the habit.

Tools: Portioning, Protein, And Real-Life Routines

SPEAKER_01

Yeah and what's gonna work for you. Right. And I and I think that's what's so nice about social media is if used in the right way it can be another tool to help you in your journey where and you know and I try to I try to remind people that too like you don't have to do what I do. But here's what I do and hopefully this sparks some like inspiration ideas. Right. It's your juice, you know, your wheels turning so you can maybe like implement some of these if they work in your life. Like I get up at 4 30 I don't tell anybody to get up at 4 30. Good God no like don't get up at 4 30 if you don't want to get up at 4 30 you know but again it's and I think sometimes that's where social media can get a little tricky right is like we look at people and then we want to mimic everything they do. Right. And then it doesn't last because it's not conducive with your lifestyle. So you know I I definitely share what I do and you know and I know that my life is I'm a I'm a single mom. I have the kids one week and then I don't have them for a week and then they're in for a week. So it's you know I've got two different lifestyles I I live and lead and you know so I'm like okay well sometimes it can be really calm in my life and I can meal prep with nice music playing in the background and you know other times it's you know I have boys so everything in my house is wiener balls. That's literally what they're saying or drawing and there's like nothing they're all like middle school high school now my oldest is out of the house. But you know it's like now it's like we're in prank prank central it's you know constant jokes and one lifestyle made under my bed. So it's like yeah I try to keep it as real as possible because you know that's that's all that we can do.

SPEAKER_00

Right, right. And that's and that's but for me that's that's what always has been the best thing about following you is just that I it's it's even if and so we've gone y'all have to know we've gone probably I would say I mean we'll message back and forth but we haven't we haven't seen each other yeah until less recently until less recently and it had probably been probably at least six years probably five or six years. I think you and and Isabel and I went to lunch together and uh it's been a long time. But it's like I feel like I know everything that she's doing. Yeah.

SPEAKER_01

Yeah I know I was gonna say I don't even feel like it's been five years since I've seen you in person. But yeah and I do try to keep it as real I mean because I and I say that as well because I know online from from my own mistakes. You know you find this like cute little like fitness coach person online and then you you know you you look at their zen beautiful serene serene life and I've tried to like take on their habits and routine and I'm like oh my God this doesn't work I'm like why and I'm like oh that's because I have two crazy boys and a dog and a you know what I mean? Yeah yeah she's 28 and she's like I'm like no no that doesn't work for me you know so exactly and you put yourself out there you know you're gonna find your tribe back right exactly exactly um if you wouldn't mind sharing a little like uh a client like a a a client that you you think like a client success story that you think about that you're like oh my god this one like this really this was something that was really like my God my heart or you know just like you were really um oh gosh because they all warm my heart I mean and I'm sure you get that as well right anytime you get a message if you get you know any feedback you're just like you're like oh my goodness because again like that's that's the goal there's this gal that I follow and she talks about that the acronym hope you know help one person every day and that's really it it's just like if I could just help one person one woman love her body you know and feel good in her body it's not always about like of course I help you reach your goals with fat loss and getting stronger and building muscle but it's the feeling of of you know living in your body and loving your body um there's a couple clients that stand out but there's one gal in particular who she's a little more recent uh in my little like you know little world of fitness she came to me at the beginning of last year so I've never done like one-on-one work with her why I have I take that back I've done a couple in-person sessions but she's been all online even though I do know her in person and she actually goes to the studio that we used to work at and um she takes a ton of classes and this is this has been the hardest shift for women as we you know we get older 35 40s fitness classes are a lot of fun they serve a great purpose for sure right but sometimes you don't necessarily see the results for the effort you're putting out yes and you're like what's going on I am literally in the studio doing these classes six to eight times a week that's a lot you should see that the the fat melting off you should see some definition and a lot of times it doesn't work. And I'm not going to get into all of that but there, you know, again like especially as we get older the emphasis on strength training incredibly important and our nutrition. And the moment you can sync those two up it's like magic right so she came And I also knew she was a hard cookie. I'm like, man, how is she going to do in my group? Because I'm going to demand some different stuff from her. Like, I knew she was going to be okay with the nutrition part because she wasn't trying really anything with her food in, you know, at all in her life. Um, but I just knew I was like, but she takes a lot of classes. She takes six to eight classes a week. It's a lot of classes.

SPEAKER_00

And I won't want to pull away from that. Exactly.

SPEAKER_01

I'm like, and I gotta peel her, gotta peel her off and away. And I'm gonna need her to implement some different things. So we, you know, as a group, we worked on our nutrition, we were tracking, introducing um, you know, a lot of new, you know, nutrition tools, increasing water intake. We were like, you know, looking at steps and, you know, kind of like just prioritizing some different things, which if you work out at this level and you come into my group, it probably feels like you're pulling way back, right? You're like, what? You just want me to work out you're probably more efficient. Right. Yeah. And so she did. She peeled off some of those classes and she followed my my, you know, strength training routine, her steps. And it wasn't just so much like the weight loss, which she lost like 20 pounds, and it was amazing. And she actually had the definition that she she's like, I've been in these classes, I've been in these classes for so long. Like, nothing is changing. But it was just hearing her talk about, she goes, I'm not drinking as much wine. She goes, and in the afternoon, when I normally get my coffee, she goes, I drink water now. And she said, now on my lunches, I take walks. And she's like, Who am I? And in the very beginning of my group, too, she said, um, she was very adamant, like, oh no, I I can't work out. I'm not an early morning, you know, you know, workout kind of person. I train later in the day, I train after work. And then she joined my second group. She is a 6 a.m. because she feels so good. And it was like all of that transformation, not just seeing her go from, you know, again, I think it was like 20-ish pounds. And you know, her her her before and after pictures were, you know, amazing to see that transformation, but the confidence, the confidence, the shift in her habits. Um, you know, and you can always tell too, like I work with a lot of women and we do take weekly pictures. And I remind them, I'm like, you don't have to show anyone, you don't have to post it in the group. You can keep it to yourself. If you want to share it, you can. It's completely private. But trust me, as someone who didn't take pictures along the way, oh, I can't tell you how important and how amazing it is to see that transformation for yourself.

SPEAKER_02

Right.

Social Media, Consistency, And Personalization

SPEAKER_01

Um, you know, but I see like you can see the confidence in some of the women that when they start off taking their pictures, and this gal was one of them. She was in like a tank top and shorts. Right. And by the end of the program, she was like in a bikini. Because you know your confidence grows. You're like, oh my gosh, you know what I mean? Like I, or you know, maybe you're in a sports bra and you're leggings now. But it's like feeling like you're you're you're really just shedding those layers. And right, that was one of the coolest transformations I felt like I saw because again, I feel like women we love. And don't get me wrong, like I love the fitness classes. They're exciting, they're so high energy and fun, and I love it. And I'm not saying give them up, but when you get into the structure and routine of strength training and a progressive overload, and then you pair up your nutrition, yeah, that's why I'm like, please, I'm like, oh my gosh, please just come over here for just a minute. Just a minute. Just go to the dark side. It's okay. I know I'll do the dark side. Yes. But then, like, that's that's what, and just seeing her transformation around that. And then she's been with me ever since. She's a monthly subscriber and she does all my groups, and um, that's been amazing.

SPEAKER_00

And she still takes her classes, just not eight in a week. Right. No, that's that's amazing. That's and it's and and sometimes we have they have to people have to be exposed to just just introducing a different way of doing things. And and the other, the other piece is, uh, you know, and I I I try to I try to tell people this all the time, is it's like if nothing changes, then nothing changes. So it's like, you know, you can hope and want something to be different, but if you still want to do the same thing, like we're going into insanity land, and that's just it's it's not it's not gonna happen.

SPEAKER_01

No, yeah, that's where we're just gonna stay.

SPEAKER_00

Yeah.

SPEAKER_01

So yeah, when I can convince women to come in, and again, like if what what you're lifting when I say heavy, you know, heavy to someone new to maybe one of my groups could be 10 pounds. Right, right, right. And I have, and that's also like the beautiful part too, is I have women in my groups that are, you know, anywhere from 35 to 40 up to 65. I've got this one gal who's been with me so many groups, she's early 60s, and she presses 25 pounds. I'm like blown away by you're pressing what? That's amazing. 25 pound doubles, 50 pounds overhead. I'm like, that's incredible, right? Yeah. But again, like she's been with me and she's worked her way into it. And sometimes I'll ask my groups and my clients that too. Is like, what did you start off with?

SPEAKER_02

Right.

SPEAKER_01

10 pounds. And I'm like, that's that's incredible. That's incredible.

SPEAKER_00

You've more than doubled your weight. And that's when sometimes it's so important to remind people that yes, we always want to be looking forward, but occasionally we have to look back. You gotta look back. And we gotta look back and be like, okay, what what where was I when I started? Because that when you re when you have that realization, you're like, dang, I'm I'm pretty amazing. I mean, and that and that gives you that confidence that you just you feel like, okay, now I now I really can really continue to take those steps forward because you can just see it and you just see the see the you see the growth and the and the the confidence that comes from that. Um so speaking of your groups, can you um share? And again, everything is online. We happen to live in the same area, but um in Northern California, but um what tell if you wouldn't mind sharing with everybody, what do you, what do you have online to offer people? Because I just think what you do is so um is so amazing and it's and it's and y'all, it's fun. I mean, it it she's she's fun. So if you want, if you if you you know have that that desire and and again, we all know you know, over 35, over 40, we gotta be lifting, we've got to be doing some sort of of strength training just to maintain the muscle mass that we are all losing every moment of every day. And you, you know, it's it's nutrition, it's um, you know, but it's but it really is that weight-bearing, those weight-bearing activities.

SPEAKER_01

So what do you what do you have, what do you have for people, you know, who are in, you know, Pennsylvania or Florida or any place where online, um, I actually have coming up, I have a two-week boot camp, which is, I know the word boot camp sometimes sounds scary. Sometimes I name my groups a little scary too. It's called hustle and muscle. Uh, but again, I always I definitely coach in a way where I hit all levels, where you know, if if even if something's in a plank, I'm gonna give you a progression and I'm gonna give you a regression. Something where if you're I'm like, if you're just starting off, this is where we start off. If you, you know, have been like an athlete, you you know, worked out for years, this is where you can go with it. But always making sure that I reach everyone as best as I can, all fitness levels. Um, but I have a two-week fit uh boot camp coming up, starts March 2nd. And then I have my 12-week uh strength and strength training and nutrition program coming up that starts at the end of March and will take us up right until uh the summer. And really like when you so when I program and I'm doing my online groups, that's what I'm programming with in mind is is the progressive overload and traveling together through different phases as we either increase our weights or you know, increase difficulty of more challenging movements. Um you know, so it is all laid out with that in mind to progress to get you to your goals. Okay. And again, you might be lifting 10 pounds, you might be lifting 20 pounds, you know, whatever that may be, but we talk about that throughout. So you know when you should be increasing your weights, what that what that looks like. And it's catered to you. What's great is I work out. So you you also get me, my coaching, my queuing, you get my crazy stories that I bring as well, because there are always a lot of my stories that come in when I am doing the workout with you. Um and it's funny, I even have like I had this guy reach out and he said, you know, sometimes I do your workouts. And I said, What? You do my workouts, and he said, Yeah, and he said, uh, I I subscribe and I don't actually do your workouts, but I just put you in my ear. And I said, What? And he said, I do some of your workouts and then I do some of my own, but I just like to hear you rah-rawing in my ear. And I was like, oh my God, I was like, this is the funniest conversation ever. I was like, but also a huge Yeah, yeah. I just mustn't listen to you talking. So you get that, you know, and for me, that also hits home and kind of like why I took the direction I did with my business, is because in my 20s, in and out, up and down, chasing, you know, the skinny back then, and as well as my 30s, and even as a young child, you know, my mom would do Jane Fonda. And I uncovered some dusty VHS video where I was little and my sister, she's five, six years, five, five or six years younger than me. We were in bathing suits and we were in the backyard, and I was trying to teach my own like workout video, and she was in the background ruining it. And, you know, then of course it's all being recorded. I'm like, you're ruining my video. Get out. I hate you. You know, of course, means me older sister. Um, but my intro to movement was around James Wanda. And then in my 20s and 30s were DVDs, they were other online, you know, programs. And then eventually in my mid-30s, when I really transformed and lost the weight, I followed, you know, training programs. So my my deep love and connection were and is around the women that showed up on my TV. Right. That that, you know, coached, that cheerleaded, that um guided and directed, that kept me accountable. I'm like, I gotta do this workout because Debbie, she's gonna be on my DVD, you know, like whatever, even if Debbie doesn't know that I'm doing her workout. But that's also the feedback that I give. My groups say the same thing. They're like, I feel like you're talking to me, Katie. Right. And I'm like, I have to, I gotta show up, you know. Katie's Katie's doing this workout. So that's kind of like where and how my direction into fitness, because that's what got me started and pulled me through into my my transformation.

SPEAKER_00

Right. So do you, do you uh in your programs, you have record pre-recorded workouts? Do you also do live workouts with your um with your your groups?

Client Breakthrough: From Classes To Strength

SPEAKER_01

I do, some of my bigger groups. So what I'll do is I I'm typically a week ahead. So I record the videos, I drop five in for the week. And then um sometimes I sprinkle in the live recordings throughout as well. I do work with people online as well, like one-on-one nutrition coaching. I do, um, I do have like a handful of clients where I program their workouts, meaning like they, you know, basically you're following along. You're just you're just kind of like reading off the workouts. This is what you're doing, four sets of squats at the gym. And there's little little demo videos. They're like, Katie, I love you, but I don't need you in my ear or in my face to follow along. So I I do, I have like a handful of those clients as well. But my biggest um bigger area of focus is my memberships. Yeah. Yeah, and my subscribers. And yeah, so I'm always uploading like four or five workouts a week. And then just kind of depending on the group, I drop in live workouts as well. Okay. Yeah.

SPEAKER_00

So you have you have the group, the, the, the, the predetermined like 12-week program that you can send for. But then you also have your you have a membership site that's on that or a fit yeah, fitness site on your website that people can just go in and they yell, she has so many videos. So there are just tons of workouts that you can access at any point in time. So it's it's if you know, that could be like kind of your your entree to her um or any of her th any of her things that she that she offers. And I I would, you know, die on the hill to say that you would never regret um working with her because she's just, I mean, not only is she incredibly professional, she knows so much. She knows she just her her her knowledge is so incredible, but you're just not gonna get a better person. I I'm just and I would I will say that with 100%, you know, confidence that that if you are looking for something like this, if you feel like I like I'd love to start moving, because I think, I think a lot of people would like to start moving and they know that they need to, but they just don't know where to go. And it's just it seems and there's just and there are so many people out there that are that are just doing some questionable things. And um, so I I will say with you know 100% confidence that that you will not regret if you if you connect with Katie because she's just she's just amazing. And like I say, she's an amazing person as well. So you will thank you, thank you. Thank you so much.

SPEAKER_01

Yeah. I mean, and that's that's why like I've structured my groups the way that I have, is because we it is very confusing when you come in and you're like, what do I do? Do I just do this random workout and then another random workout? And then, like I was saying with the classes, you're doing a bunch of random workouts, right, but you're not necessarily seeing the results. And it's really frustrating at the end of the day when you're like, I just moved so much. Why does that lady, why does she have so much definition on her shoulders, or you know, why does she have absorbed? Why has she lost more weight, or you know, whatever that is? Right. And you're just not reaping the benefits, right? Having the structure. That's always what I have in mind is like, let's let's get the structure in place.

SPEAKER_00

Right, exactly. So, y'all, you want to one first, you want to follow her on Instagram, and then I'll have all of that in the show notes. And um, then you want to look into her uh and I'll and all the links will be in the show notes for the for the hustle and muscle as well as the grit and gains. Grit and gains. Grit and gain.

SPEAKER_01

We gotta get a little gritty. We get a little gritty, you know, three, three months. I will say, like, you know, 12 weeks. It's it's a good commitment. 12 weeks is we've got to get gritty. We got to dig deep, you know. But we are, and it's not just muscle gains, but everything else that I talked about. Your confidence, your self-esteem, your self-love, you know, the appreciation for your body that that grows over three months of consistency.

SPEAKER_02

Yeah.

SPEAKER_01

Not perfection, never ever perfection, but consistency is like what you gain is pretty, pretty incredible. So yeah, we get a little gritty and we gain a lot of stuff.

SPEAKER_00

Love that. Love that. So, y'all, please, please, please reach out. And um, I like I say, you will not, you will not regret it. So, Katie, it has been such a pleasure. Thank you so much. I mean, we could we could talk for hours, but I just, you know, I I just I just I have so much admiration for you and I've just loved watching your journey. And um, and this has just been as you said, a full circle moment, so so important to me. So thank you, thank you, thank you, thank you. So, y'all, like, thank you for having me. Of course, of course. So, y'all, all the information will be in the show notes. So, you definitely want to connect with Katie. And if you have any questions at all, you can always reach out to me as well, reach out to Katie and um, yeah, get ourselves get ourselves moving and you know, just taking we can we can look at our nutrition, we can look at fitness, we can look them separately, but they've got to come together. So it's it's so important to make sure that you are are doing the movement and just getting your body out there because that's also a huge part of of working on how you feel about yourself is you we have to become in touch with our bodies, and that means actually using them. So, um, yeah, get yourself out there. So, thank you again for listening to this podcast. So appreciate you being here, and we will see you all next week. Thanks, take care. Bye. Thank you for listening to this week's episode. If you are interested in learning more about how I can help you understand and manage your emotional eating, including the use of hypnosis to uncover the root cause of your eating, go to my website, Kristen Jones Coaching dot com.