Hungry Dog Barbell Podcast

The Nourish Mentality

• Taylor

Share episode

Send us a text

 Join us as we chat with Kate Williams, founder of The Nourish Mentality and a proud member of CrossFit T1, sharing her inspiring fitness journey that began with high school sports and evolved into triathlons, distance running, and ultimately CrossFit. Learn how Kate's innovative boot camp classes focus on simple yet challenging workouts, steering clear of barbells to accommodate all fitness levels.

In this episode, Kate opens up about the transformative moments that shaped her athletic identity, including the challenges of training for triathlons while raising young children and the extraordinary experience of pacing a friend in a 50-mile ultra-marathon at Bryce Canyon. 

We also explore Kate's holistic approach to nutrition, deeply rooted in her passion for caregiving and solidified by her education in holistic nutrition.  Kate emphasizes sustainable habits and whole, unprocessed foods. Tune in to hear how she navigated the challenges of launching a business during the pandemic, offering personalized nutrition challenges at CrossFit T1, and fostering a supportive community through the Nourishment Mentality. Don't miss this empowering episode that blends fitness, nutrition, and holistic wellness into a comprehensive guide for a healthier lifestyle.

Speaker 1:

What's up, dogs? This week I'm joined by Kate Williams, member of CrossFit T1 and founder of the Nourishment Mentality. We sit down to talk about her background with food and nutrition, discovering CrossFit and finding her inner athlete. Tune in for another episode. I hope you enjoy All righty. So tell me about the boot camp class. Do you guys have a defined like difference between that and like the CrossFit classes? Is that like an easy way for people to get um acclimated to CrossFit Like? Just tell me more about it.

Speaker 2:

Yeah, um, so I write all the workouts myself, Um, I I tend to gear it. It's less. I don't actually ever use barbells, um, it's much more simple movements. For the most part I try and throw some um, some more um complicated movements in just to work on working more body parts, um, and working on that agility kind of stuff. Um, like I like to throw uh, you know like some uh windmills or Turkish get-ups in there, just to like give some challenge to them. But I, for the most part, keep things really, really simple. I always go to I say I don't know what you did yesterday, I don't know what your workout was like yesterday, or if you because it's Sunday, you know if you worked in the yard all day, if you, you know what was going on with your life. So you kind of take this how you want what you need today, here's what I have for you. You use it in the way that you need it for you. But I keep it pretty simple.

Speaker 1:

But I also try and kill them at the same time. I love how you ended it right there Like yeah, I'm really nice and sweet the whole time. I bring them in, like this is a great space for you, but I want you to die a little bit.

Speaker 2:

Yeah, yeah, a little bit. Yeah, yeah, A little bit. That's what they look forward to. They like, if it doesn't go the full hour, if they're not basically dead at the end, they're like, ah, what'd you do? That was nothing. I have plenty of members who will come in and you know they'll turn a sit up and do a GHD, or you know, I don't usually give suggested weights because I don't want to anybody to feel like they have to do something. Um, but I but I do have these people who will grab, you know, the grab the fifties. If they're trying to do some weighted step-ups or something like that, I'm like, okay, but this is on you.

Speaker 1:

Yeah, and even when you don't put RX up on the board, people are just so hardwired that they'll ask you like what? The way it's supposed to be? You know, like outside of what they should actually do. It's like, oh well, if you did write an rx for this workout, what would it be like? I'm not going to tell you that, you know right, yeah, yeah exactly how long. How long is that class is it? Is it an hour also?

Speaker 2:

it is yeah, yeah so we spend like a little bit of time warming up and then we get into the workout, ends up being about 40 minutes. You know, after all, that. So I've been doing that at T1 since June of 23. Yeah, so it's like it's been. It's been my class since then. I, you know, picked it up from Matt before me and that felt like big shoes to fill, cause I know everybody really enjoyed Matt, but I'm I'm really enjoying it.

Speaker 1:

That's awesome. So, kate, how long have you been doing CrossFit, like in general? When did you get started?

Speaker 2:

I started with CrossFit in 2017. I started. I live in Media, so Broad Street CrossFit is close to here and that's where I started and I got a great start there. I always say CrossFit kind of changed my life and that it gave me this confidence that I didn't know I was missing in my life. So it was a really good experience. I started there in 2017.

Speaker 1:

That's really cool. Were you doing anything for fitness before that Like you gained all this confidence? Were you not working out before?

Speaker 2:

That's a great question. I was, but in a different capacity. I played sports kind of all through high school as a kid, but I don't think I ever felt like an athlete. Athlete I didn't stick with anything for too long. But when my oldest was about two was at a New Year's Eve party and a friend of mine said, hey, let's do a sprint triathlon. And I was like, yes, okay, let's go, and that kind of started what I consider more of my fitness journey. Um, so I did triathlon for a while, but I had young kids and then, um, that it got challenging to do.

Speaker 1:

When was that again? And like what you said, you started crossing in 2017. When was, like, the first sprint triathlon?

Speaker 2:

Right, uh, 2005, yeah, yeah, because she's 18 now. So, um, yeah, yeah, so about 2005, that was that was when that started yeah, um, so I did those for a little while. But training three modalities at one time was challenging with little kids, so then I just kind of went with running for a while um, um and that, and that was fun and I enjoyed that doing some distance running. But then I got into CrossFit and changed my life.

Speaker 1:

So what was the distances on the sprints? Is it like what's the full triathlon first, I guess?

Speaker 2:

Oh gosh, those are, those are. Those are long, long ago questions.

Speaker 1:

Let's see so full triathlon.

Speaker 2:

Oh my gosh, Really really digging. What is that? Swim Like 2.4 miles maybe.

Speaker 1:

Oh man, I have no idea. I could guess the running distances because it's probably a marathon or some kind of half. I know nothing about swimming, so you can drop whatever numbers on me.

Speaker 2:

That's what I'm thinking. Is it a 2.4 mile swim, a marathon, and gosh, I don't? I don't remember what that bike is.

Speaker 1:

It's been a long time. I know some far bike.

Speaker 2:

Yeah, yeah, very far, many, many miles. Um, yeah, so I never got into those, um, you know, ironman distances. I kept it at sprint or um, I don't remember all the words for it anymore. That next distance up.

Speaker 1:

I know they have a little bit lower, a little bit higher stuff like that Foo's over from Westchester. We were just talking about doing one today. He's telling the master's class he's like he's going to sign up for this triathlon and I'm like, oh man, how comfortable are you with swimming? He's like there's actually no swimming. He's like, and you actually don't run in it. It's kind of more like a joke triathlon thing. I was like, all right, bro, leave me out of your old man stuff. Whatever you guys got going on. He says it's some tradition, um with with some place that he goes to. But how, how comfortable were you with with swimming when you were doing the sprints? Like, did you train that one? Did you have experience?

Speaker 2:

um, I, I mean I started training um specifically for the swim. I didn't have a lot of swimming experience. I dove for a little while in high school but I I never swam um, so that was new for me and challenging and open water swimming is like a. That's a whole different beast. You can swim laps in a pool. It's one thing, you've got the end to hang on to or the rope if you need it, um, but like it's a whole different thing when you're in the open water. So this, the first swim was in in the Schuylkill which is wild, it's, it's, I don't know.

Speaker 2:

I just have a like, put my head down and go, so it you know it worked. It was. It was interesting.

Speaker 1:

So did you start to feel like an athlete more when you were doing those?

Speaker 2:

I guess. So I think that was probably that turning point for me. Sure, yeah, I don't know. I think it becomes a. It's a mindset thing, do you like? Where's that line, you know?

Speaker 1:

Right.

Speaker 2:

And probably that was it for me.

Speaker 1:

Yeah.

Speaker 2:

And then, knowing that I continued, it didn't just stop like, oh, I'm not doing triathlons anymore, so I'm not an athlete anymore it really became who I am.

Speaker 1:

Right, Cool. So what was the next step? Like you kept doing them for a little bit and then you were like, okay, training all three is a little bit much. Like what did you go from there as far as exercise?

Speaker 2:

So then I just kept running and I I met a friend, um, when that same that two-year-old became a five-year-old and went to kindergarten, I met a friend, a fellow mom, and she, she was a runner, she was an ultra runner, and she kind of got me into that a little bit more. So I started running those smaller distances, um, nothing over marathon distance, but um, you know, 25 K and things like that, and uh, what's your?

Speaker 1:

what's your PR distance? What's the farthest you've ever run?

Speaker 2:

Oh, furthest I've ever run. Well, I paced uh, I paced her my friend Amyy. I paced her in a 50 mile um run in uh, bryce canyon in utah, um, so that was actually like pacing her in. That race was my actual longest distance that I ran, which was something like 17 miles. That's a lot that's cool, man.

Speaker 1:

Like what was that experience? Like you know, like pacing someone did you, did you guys take breaks, did you do the whole loop? I?

Speaker 2:

didn't do the whole thing. No, I saw she picked me up at the end for like the last 17 miles. So I hung around, you know, for the for part of the day waiting for her to get to me, and you know she's fueling on the go. She gets to to an aid station where I'm waiting for her. You know we're fueled up. We've gone to the bathroom ready to go and tackle this last leg. It starts to get cool. It starts to get dark. I remember being nervous about snakes. He's not a fan of snakes. So I was like, okay, I have to be on for a pain to tend for snakes. And there were no snakes. We were okay. But that was something that had really crossed my mind, something to worry about. But it was a really neat experience, it's. It's so, you know, that feeling of accomplishing something really challenging feels really good.

Speaker 1:

Yeah, that's like one of the reasons why people do all those things right, like I'm going to go do something that I never thought I could before. That would be PSL be a great episode.

Speaker 2:

Title there Were no.

Speaker 1:

Snakes. I love that People dive in and find out what that really means. So you said that when you start something right, you're able to just put your head down and dive into it. But running those long distances I think my PR distance back when I was a wrestler was like 15K, and most of that's just because it was on a trail and I could like look at something. Like I don't know, I got so bored of the music, I switched to podcasts and like none of that was working. Like where does your mind go in that time period? Were you a music listener? Did you like, were you alone with your thoughts? Like, what did you do when you were running, like the 17 miles?

Speaker 2:

Yeah, that's tricky, mostly thinking about her, but, but yeah, I shorter distances. I'm a music person, but when I get into that long stuff it's more about kind of focusing inward but then also really just being present. And Bryce Canyon is gorgeous and to being able to see a part of the country that I'd never seen before, um was just. It was such an experience. So really a lot of that time ended up being just taking in the scenery and really just trying to be present, right, um, if you spend the whole time thinking about, oh my gosh, I have this much left, how much longer you?

Speaker 2:

know it turns into a spiral. So instead I'm gonna appreciate all these, this beautiful countryside that I don't see.

Speaker 1:

Right. I'm always telling people that in workouts and stuff, especially when the open comes up, don't panic, that is going to skyrocket your heart rate and then it's a wrap. We can just end this right now. It's over.

Speaker 2:

Right, right yeah.

Speaker 1:

How did you find CrossFit then you keep running training for that a little bit.

Speaker 2:

When does CrossFit come into the picture? My brother-in-law was the first one of our family to start CrossFit, so he was going to explode. That worked for him and then slowly my sister went and their kids went and they kept talking about it and I knew it was something I was going to love. I was sure of that right away, but I just kind of had to find the right time in my, in my own life and you know finances to make that happen. Hindsight is you, you understand, you know everybody, that's a. That can sometimes be a thing like, oh, but it costs them much money, but, like man, it's so valuable and worth it that it's. You know, if I knew that years ago I probably would have started sooner. But yeah, so that was kind of the gateway, was my brother-in-law. And then they moved over to Broad Street and I joined them there and then that was kind of I just fell in love.

Speaker 1:

Do you remember what your first workout was?

Speaker 2:

Oh, I don't. That's a really good question and a lot of people know that answer for sure. I don't.

Speaker 1:

I only I remember the format. I remember some of the movements. I don't remember like the exact thing, though I have like two kinds of experiences, cause I first was exposed to CrossFit when I was in high school. The owner of generation, like I, went to Haber Horsham that's out by a T1. Um, um, and the owner of generation was coming there as our football, um, like strength conditioning coach, and so we were doing like high school gym football versions of crossfit workouts in 2009 and stuff like that. So I don't remember what the first thing that we did was. I remember doing planes and stuff like that. But then when I in my adult life, when I first went to an affiliate, we did some kind of like interval deadlift, total bar, wall wall and yeah, it took me out for like three days.

Speaker 1:

I remember squatting pattern. I mean that's like kind of classic crossfit, right there, you know, hinging, squatting pattern plus a little bit of core. I was. I was definitely jacked up in the midline for a little bit, but I was hooked. I was right in, you know. Yeah, do you remember it from the beginning or did you like take a little bit of time? Like when did you sign up for a membership. How long was it between your first time doing it across your class and, like you, getting a membership?

Speaker 2:

Yeah, three seconds it was like let's go. This is fun, this is hard, this is challenging me, this makes me feel a way I've never felt before. Let's go.

Speaker 1:

Yeah, and so it becomes like you don't even need to verbalize it. You get that feeling of being an athlete and you're just diving into it. What was your go-to movements when you first started CrossFit? What did you first gravitate towards?

Speaker 2:

go-to movements when you first started CrossFit, like, what did you first gravitate towards? Oh well, I know that I spent a lot of time working on pull-ups and toes to bar because that gymnastics movements are more challenging for me. So I didn't. I spent a lot of time working on those because I really wanted that, but I always, always, have loved a dumbbell snatch and, like, definitely gravitate towards that.

Speaker 1:

I'm thinking of myself with that. Yeah, so it's a great go-to in a workout. Whatever I'm thinking about, like, what else can I add to this? Just make it a little bit more. You know, like you, my athletes out there don't listen to this. You don't need to warm up a whole lot. You can kind of self warm up with that, you know, and like just on the dumbbell there, but but keep going.

Speaker 2:

Yeah, yeah, um, let's see, I think I'd probably had a little bit of experience. I before I was, before I joined Brent Broad Street, I was working out with my brother at another local gym, so it wasn't CrossFit, but it was that similar kind of workout. So I had like a tiny bit of exposure there. That was, you know, things like kettlebell swings, and it was like that's a movement I got. I felt like I could do. I felt confident and strong doing those. So it was definitely those were, those were something that was fun for me. And then it's, you know, it's kind of changed over time like what's, uh, what am I wanting to work on, what? What are the things that I'm like wanting to tackle?

Speaker 1:

yeah, versus what am I good at, and kind of, you know, balancing those two did you have any experience with like weightlifting, like squatting, cleaning, anything like that, before you came to a crossfit gym? No, not really no how was that like first exposure.

Speaker 2:

So empowering.

Speaker 1:

Hell yeah.

Speaker 2:

So freaking, empowering, yeah, yeah, yeah. To be able to deadlift a lot of weight is like I'm fucking strong and it feels so good.

Speaker 1:

Right, right, I love that. So we talked about your being able to dive into stuff like sports, different activities, hobbies. What was your relationship like on the other side of things? We know that, like exercise and going to the gym is half the battle, but the rest is like in the kitchen. And your relationship with food and and diet, like?

Speaker 2:

tell us about that, going back to like high school and young kate oh gosh, yeah, um, that's been quite a journey, and food's always been a thing that's been in the forefront of my thinking. Um, when I was about 13, an episode of the wonder years inspired me to become a vegetarian.

Speaker 1:

Let's go.

Speaker 2:

So I experimented with that for a long time, um, and then eventually discovered that I actually like meat and uh, and went back to that somewhere in my twenties. Um, I, so I, I was a nurse for a long time, um and uh. About the same time I became a nurse and I was working in long-term care. I, um, uh, I, I was, I started to have, I had kids and I wanted to, like, do better with nutrition.

Speaker 2:

So, like I had grown up relatively healthy mindset, starting out as a vegetarian, there was like those years of being you know 19 where I worked at Friendly's and I ate an awful lot of ice cream and you know it was kind of a, it was kind of a yucky experience. And you know it was kind of a, it was kind of a yucky experience. Had some time period in there where I was like, oh, I probably need to lose some weight here. Like, oh, let me experiment with Weight Watchers or South Beach Diet or you know various things that never really stuck. They never stuck with me. So you know they were like, okay, this did the job, but it didn't just like, it didn't become like a part of me.

Speaker 1:

Right.

Speaker 2:

And so then, when I was as a, when I was working at a nurse, as a nurse and starting to have kids, I was way more interested in how do I do this better, right, and that was kind of where the the real passion for it started to come in. Like learning, hey, how do I want to feed my kids? That's the best for them. And that just turned into this kind of constant learning, educating myself, experience about what foods are good for you, what are bad. Like learning, trying to weed through so much information that's out there, right, and that's kind of where that passion came from.

Speaker 1:

That's awesome. I love the way you kind of like put that right. Like diets fail so much for so many people out there because it's it's especially their mindset, something that they're doing and not someone that they're becoming or someone that they are. You know, like when you just eat a certain way like especially whole unprocessed foods, right, like that just becomes who you are. After a while you develop that habits to actually make sustainable change and then that's long lasting. When you do something that's like all right, for this next 90 days, I'm only going to do this. It's hard to maintain that instead of just recreating like better habits, you know, for the long term.

Speaker 2:

Yeah, yeah, that's my habits and owning that are so important.

Speaker 1:

Right.

Speaker 2:

Yeah, for sure.

Speaker 1:

So had you ever done any coaching or teaching yourself to other people before you got to CrossFit? Like how new to you was that?

Speaker 2:

That was very new and it was quite an interesting experience. Um, I wouldn't have thought of myself as somebody who could do that at all I mean, maybe on a small scale with children, but being in a room full of adults commanding attention and, you know, explaining what they need to do and teaching them how to do it and making sure they're doing it safe, was a whole different experience for me, but it was really cool. That's like where another piece of confidence came in for me because I had a choice. You know, here I am in front of a room of people.

Speaker 1:

Right, let's go Crossfit classes. There's that trial by fire. Right, Just throw them in?

Speaker 2:

Yeah, for sure.

Speaker 1:

So how you said that you've been coaching the group classes also, like, how long have you been doing that? Is that like same timeframe or a little bit newer, a little bit older?

Speaker 2:

Um. So I started coaching CrossFit in January of 22. Um, that was my first coaching experience. Um, it was a great learning experience and I learned a lot in that space, really enjoyed just kind of learning as I'm teaching and, you know, getting better every day. And it's a really you know, until you experience an athlete who's having a specific challenge, you might not know how to handle it or how you're going to handle it. But then you know somebody comes to you and they say like, oh, hey, I'm struggling with this, or hey, I need this modification. And. And you're figuring things out and you learn, um, you know researching. And hey, how am I going to do better for my members? Right, that's a pretty cool experience.

Speaker 1:

That's one of the most rewarding parts, right Like you get with a problem that you can try to go solve, you know, with someone for someone and all those things in the middle. So it's a fulfilling experience as well as for both sides.

Speaker 2:

Yeah, yeah, for sure. They find that they're successful doing this thing and you found a successful cue that enabled them to do that thing.

Speaker 1:

Right, make it changes people's lives. It's awesome. So, uh, what's your favorite thing to coach? Or your favorite kind of workout? Or if you have a favorite workout like girl workout or anything like that, what is it? Oh?

Speaker 2:

um, that's a really good question. Um, you know what is wild, karen, is a terrible workout. I'm doing 50 wall balls for time. That is a terrible workout, but it's simple and what I like about it is that there's not a whole lot of coaching to do, in that it is head down, you just go. But obviously there's coaching, making sure there's good form and moving well in that squat, in that thruster movement, hitting that target. There's some things to think about, for sure, but what is really neat to coach in that moment and that kind of a workout is, is they'll just like being present and digging deep and just going, and that's a whole different thing. You know, that's. That's the thing that I think a lot of people are missing. They can work out, you know they show up to the gym, they can work out, but learning how to dig deep and that, yes, the mindset, is a thing.

Speaker 1:

Yeah, how to? How to take the, how to make the next stride, the next leap right. Like you're here, how do you get to a little bit above? You know.

Speaker 2:

Yeah, yeah. You have to learn how to push through that pain and push through the discomfort and the mental oh my gosh, how many do I have left? And and also learning to count, because I don't know about you, but I struggle to count sometimes. I have a whiteboard girl I need, I need help counting.

Speaker 1:

I always like like either bring out the poker chips or like write stuff on the whiteboard. If I'm in a workout, they like will call us for it, but half the time I abandon it halfway through, you know, yeah, yeah, I have so much other panic mode stuff going on, I have no time to worry about the board. You know, one of my least favorite things to experience in a class is when you're like you have like a lot of reps on something either like a power clean, a shoulder overhead, a wall ball, and you know you hear that you're the first person to drop, whatever it is. Oh, that's such a demoralizing feeling. You know, like like the example of karen, like people might open up with big sets and banging them out and then you just you get to like 20 and drop and you hear everyone else go in for a long time. Afterwards. It's like, oh man, I'm going to be here for a while.

Speaker 2:

I hear you, but maybe like let's flip that around, because maybe you're the smart guy who didn't go out too hot, maybe, maybe.

Speaker 1:

I've been around some fit people doing wall balls, so I don't know. Usually it's just I'm just getting destroyed. So now tell us about nutrition coaching, right? Um, when does that start? When is that before, after crossfit coaching? What like flipped the switch for you and made you want to get into that?

Speaker 2:

um. So there was a little bit of the working in long-term care, um, as a nurse, and not being excited about what we were feeding our elderly population. Um, there was a little bit of the uh, I had kids and I want to feed them well, um, and then when I did get to CrossFit, um, there was, you know, there was a challenge. Um, you know, nutrition challenges pop up at gyms um, all the time. Right, cause that's the foundation of CrossFit. We know how important that is. So, um, so I had an experience, um, I guess we did kind of a like a zone, uh zone nutrition challenge at the gym, um learning from the coach there who was running that challenge and kind of getting really excited about it. So all of those things sort of the timing of how they all fell together was like, hey, this is really cool and this is really important.

Speaker 2:

I wasn't excited about the way we were doing, like I said, like to handling the elderly population at the end of life, doing like I said, like to handling that, the elderly population at the end of life, and I kind of realized that I wanted to get to healthcare and to wellness from a preventative place, from a you know, food is medicine. Place from a hey, we can actually heal our bodies. Place not a oh, we just take a. Yes, exactly, exactly Right. And so I wanted to be a part of that because that was really important to me. I've always been a caregiver. I've always had an interest in like. I remember one of the greatest Christmas presents I ever had was from my uncle Scott. He was paramedic and he gave me scrubs that they, like you know, fit to my size and all the, all the stuff, a cap and even made like a name tag and it was like Kate pretending to be a nurse then, which was really cool.

Speaker 1:

Right. Shout out to Uncle Scott.

Speaker 2:

Yes, for sure. So there's always been that in me and this was how I wanted to do it. So, at some point, um, like I guess I started my nutrition education piece in 2018. It was probably when I started it, Um, and I, it was just really like this is how I want to attack this.

Speaker 1:

So what were the? What were the steps Like? What'd you go through? Who did you first work with? Who were you first teaching to?

Speaker 2:

Um, I, it was a. It was an interesting time, for sure. So I went through my nutrition program, the nutritional therapy association, which is a it's, it's a it's a little bit more holistic, um, functional medicine kind of, um kind of place. That's where my education kind of came from, and I finished my course in January of 2020. That was terrible timing to start a business, yeah. So it was kind of wild.

Speaker 2:

I was at that time also still working as a nurse in a pediatric office and I just kind of, because of the awkward timing of everything, it just had to kind of be what it was. So it was okay. I thought I was going to be able to see people in person, but I can't do that, okay. So now how do I turn this business? That was supposed to be, you know, an in-person visit. So, you know, I really liked that personal component of being with somebody, so, okay. So how do I turn this into an online kind of business? And so it evolved from there. Coaching, crossfit gyms came then, and so these pieces just kind of layered and happened in a you know a way that that kind of allowed for. Ok, here I am coaching it across the gym. I can bring in my nutrition to the gym. So I got some clients from there and just it just slowly rolled and now it's got some really good momentum and it's freaking, awesome, freaking awesome.

Speaker 1:

So, like we talked about through text right, say, I'm a person that is, like on day zero, wanting to make a healthier change and make my health a priority, starting right now. What advice or what's like one thing you would tell them that they can get started on?

Speaker 2:

I would say, if I was just talking to kind of everybody not working one-on-one with somebody, everybody advice is yeah, like like you got to get away from the process stuff. I would say learn to read nutrition labels, or stay away from nutrition labels. See what you can do with feeding yourself and your family from whole foods as best as possible. Because it's just that it's that package stuff is full of stuff.

Speaker 1:

Yeah, yeah, just outer perimeter stuff, stuff that you, stuff that will go bad for people out there. Those are ways to think about it, you know.

Speaker 2:

Yeah right, exactly Like if it's, if you're, if it sits in your fridge all week and you're going to want to throw it out by the end of the week or so. That's the stuff you need to be eating. If you think about it, if it, if it can sit on a shelf for a long time, I mean, what's that? What's that got to take to to be able to to do that?

Speaker 1:

and then you really want that in your body right for the long term, yeah yeah, yeah, that stuff builds up so if someone wants to work with you, where is the next place they can find you? Are you going to do any workshops? How do they start to work with you? Like give us information on that?

Speaker 2:

oh, um, yeah. So uh, I mean, right now I'm running nutrition challenges at crossfit t1 in willow gro Grove, so that's one place to find me.

Speaker 1:

Is that open to the public, or is that members only there?

Speaker 2:

Yeah, no, we can bring in anybody. Yeah, I mean, it's great because the components of the challenge include, you know, workouts. So if you've got your own gym, that's fine, but it's great to be able to access. We've got a great recovery room at t1, which is always part of the challenge because that's so, you know, so beneficial for you. The sauna, the cold plunge, yeah, um, you know. So, challenges I'm, you know, I'm definitely open to running challenges at other gyms. So, hey, you got a gym and you and you need some nutrition challenges and you need a coach there I'm your girl that's right.

Speaker 1:

What's the challenge of T1 right now? Like, entail outside of just workouts, like, is there like macro goals? Like how do you get? How do you gear it?

Speaker 2:

I have had a conversation with everybody who's taking part in the challenge and we set a nutrition goal for each person because I don't want to do a blanket do this Because it's really tricky. I don't. You know, everybody's life is different. You know there are people who want to and can, track macros and just follow a specific eat this much protein, this much carbs, this much fat, these calories, get that in a day. I'm good, they like to do that. And there are people who busy parents, who tracking is not a realistic thing. So I've had a conversation with all of them about hey, what works for you? Maybe we start with just a protein goal. Maybe we start with a protein and a veggie goal. Let's just work on that. I like to always focus on what are we going to do not? What are we going to do Not, what are we going to stop doing? What are we going to take away? You know I'd rather just focus on hey, let's get enough protein and veggies in you. That fills you up pretty good.

Speaker 2:

You know if you're eating the quantity there, you might not have as much room or desire for all that other stuff that you've been eating, that you know that isn't necessarily ideal. So yeah, so there's that. So everybody has their own, their own goal, and then the rest of the focus is is all the other lifestyle stuff that's so important? Because that's also that's where I come from in my practice. I can't just talk to you about nutrition, because it's a whole lifestyle. Are you sleeping? Are you doing enough mobility, are you taking time to recover? You know all those things that's important in the whole big picture.

Speaker 1:

Right, the core tenets of like health and well-being, outside of just the four walls of any gym, you know, no matter where that be or any kitchen. Also, you know there's a whole other side. I think people really miss out on the recovery and and sleeping side of, uh, health for sure, all the time. It's something I've been like keying in on over the past like 18 months or so. All right, so last two questions I have for you right. First up, a little bit of goofy. One probably saw this on the instagram already tell me what do you think is the most impressive slash, hardest to attain? I want to start asking it like that 400 pound front squat sub six minute mile. As a runner, you know how difficult that can be. Then what was the other one? Or 10 strict ring muscle-ups, which?

Speaker 2:

one's the hardest. That's tricky, they're all hard.

Speaker 1:

I mean I would go 400 pound front squat, and let me I'll throw this in there too. For girls it would be a 280 pound front squat that's okay, okay, okay.

Speaker 2:

Um yeah, speed is a. Speed is a real challenge for me and having that power. So if that's what we're talking, then probably I'm going to go sub six minute mile.

Speaker 1:

Telling people, man, that's harder than they think. Just because the people that you know can do it doesn't mean it's just easy, you know that's right, but the weights are heavy too, though. And then last question for you. So like what are you most hungry for? What's your biggest goal right now?

Speaker 2:

Um, I'm ready to be strong as fuck.

Speaker 1:

Let's go.

Speaker 2:

Um, yeah, I'm like I'm really ready and excited to do some some hard work and in in some some big lifts. Um, I'm a sucker for a clean. Um so, uh, you know, I'd love to, I to I've hit a, I've hit a 150, which is, it's got a ways to go, and that's that's something I'd like to do. I'm also like I want to learn the gymnastic stuff better. I want to. I want to get stronger at that as well, but I'm ready to be strong.

Speaker 1:

Let's go. Well, that is a goal after my own heart and all the listeners out there. I think we'll be able to appreciate that too. Kate, it's been a great episode. Thanks for sitting down and chatting with me. You have any last thing to say to the people?

Speaker 2:

I'm just excited to work with anybody who is interested. So at the Nourish Mentality is where you can find me, or thenourishmentalitycom. I love to talk food. I love to talk CrossFit. I also love to talk lifestyle.

Speaker 1:

So yeah, guys, go check her out, hit her up on those different Instagrams and websites. Man Dogs, we're going to get out of here Peace.