Strength Renewed: Navigating Injury, Embracing Community, and Triumphing at the Marathon with Christina Frattura and Julie Cates

I'm your host, Coach Christine, and today's episode features two incredible women. The effervescent Christina Frattura revisited her strength training roots after an injury, sparking a renewed passion for running. We also have the pleasure of hearing from Julie Cates, an expert in muscle activation techniques and the cohost of the Exercise is Life podcast.

Together, we delve into the transformative effects of strength training, building a supportive community, and the emotional rollercoaster of preparing for and completing marathons.

Before we dive into the episode - sign up today to learn more about the 6-week virtual Back2Basics program to help you focus on the basics of cadence, form, nutrition, and more while building your foundation before kicking off endurance training for Fall races.  Learn more here, and you'll also receive an exclusive 55-minute audio workout preview of what you can expect in the Back2Basics program. 

Have you ever faced an insurmountable obstacle, only to emerge stronger and more passionate than ever? Christina Frattura embodies this spirit, taking us from her initial disdain for running to her inspiring completion of the iconic Boston Marathon.

Her journey is a testament to the power of community and personal drive. When we shift to the personal, the conversation gets raw and real – fears, doubts, and the cathartic release of crossing the finish line all come into play. We tackle how life's demands intersect with marathon training, revealing how a supportive running community can be an absolute game-changer.

Julie Cates joins us to shed light on the importance of strength training, particularly for women combating muscle loss with age. We dive into the undeniable benefits of resistance and impact training to optimize bone density and how these practices go hand-in-hand with endurance sports to forge a strong, agile body ready for life's demands. 

Don't just run your race; let's run it together, stronger and empowered.

Transcript

Speaker 1: 0:02

Hey friend, welcome back to Time for Brunch, the podcast that dives deep into the power of movement and the inspirational stories that compel us to embrace every single step of our fitness journey. I'm Coach Christine, a Level 2, rrca and ACE health coach, and today I'm here to guide you as we explore a beautiful blend of resilience and strength with two incredible guests. First, we're going to chat with Christina Fertura, a dynamic runner who reignited her passion for strength training after an injury. Then we're going to dive deep into an informational conversation with Julie Cates, who's on a mission to empower women with the knowledge to stay strong and vibrant, especially as we age.

Speaker 1: 0:42

And my friends, on the heels of this spring marathon season wrapping on up, including those Run Disney races, if you are just stepping back into training or you're getting back to revisiting the fundamentals after the spring race season, you are interested in the Back to Basics program. It's a six week journey designed to refocus on foundational running skills like cadence, form, breath work, nutrition, hydration, and I'm going to invite you to sign up with the link in our episode notes to learn more. As a bonus, when you sign up to learn more, you'll receive a free 55 minute audio workout to give you a taste of what that program has in store for you. All right, my friends, let's get ready.

Speaker 1: 1:26

We're going to welcome in a super vibrant, energetic and our very first guest for today's episode, christina Frittura, whose story is as compelling as it is inspiring. After moving from the historical marathon routes of Boston to the magical courses of Disney marathons, christina found herself rekindling her love for strength training as part of her recovery all while wearing a very sparkly boot, I may add, after an injury. This transition not only brought her back to her best form, but also deepened her appreciation for every runner's journey. Christina, I can't tell you how excited I am to have you here with us. Let's dive into how your experience has helped to shape your approach to running and strength.

Speaker 3: 2:13

Welcome on in, friend Hi there, hi everybody, thank you for having me.

Speaker 1: 2:18

Oh, my goodness, the first time that I met you, you have like this larger than life personality. You were new to the run group and you threw yourself into it just super easily and it's just been so much fun the times that I've gotten to run with you. But also you have such an incredibly inspiring story, so I did touch on it a little bit. But before we dive deep into how you got started and all of your incredible experience on the running trails, I want to know, my friend, because you're from Boston but also here, as a big Disney fan would you choose to have brunch in Boston or would you prefer to have it at Disney World here in Orlando?

Speaker 3: 2:59

That is a very, very tough question. I mean, two things can be true all the time, right? So yeah, especially here. I would say, yes, I'll have brunch in Boston. I'd prefer it to be in this fall, because if I have to go back and it's 20 degrees for brunch I'm going to cry. But I will say that, like Stephanie's on Newberry Street, sitting outside, a little heat lamp is on and you have your girlfriends around and there's maybe one or two Bloody Marys strewn about the table, like the people watching, there's not much better than that in life. So that would probably be my ultimate favorite spot. But then, anywhere I can go in and around Disney and Orlando to have brunch, I'm here for that too, because we win here and the weather's here and all you lovely people are here, so that just Okay.

Speaker 1: 3:54

So maybe fall in Boston and then here in wintertime? Does that sound fair?

Speaker 3: 4:00

Yes, anytime, but 110 degrees out outside.

Speaker 1: 4:04

Which is about nine months out of the year, but we'll talk a little bit about that as well. Okay, Christina, let me know how did you get started in running?

Speaker 3: 4:14

So it's funny because I wasn't someone that ran like in school. I even remember running you know the mile when I was in middle school around the track that we all had to do, right, and I was like this is the worst possible thing on the planet. It's a form of child abuse and I can't believe I had to deal with it and you had to change in the locker room. I mean it all should be outlawed, but that was like the worst time. And then as I got older, I realized this is actually quite fun and you know I started running really after college. It was a little, you know, vain at the moment. It seemed like the thing to really help me maintain my weight as I got older and transitioned out of college life and it worked for a long time and I was in and around Boston. Running like outside has always been better for me. I'm not someone that loves the treadmill, and so it just became something so much more than what it was in the beginning as time went on.

Speaker 1: 5:14

I feel like that's a story that most of us relate to, like it may have started off with a form of torture or of any of that sort, and somewhere along the way it became pretty magical. It just kind of sparked. What do you feel was that spark that helped you decide I'm going to not just run, I want to actually maybe join in on a race or two. And what distance was your first one that you tackled?

Speaker 3: 5:37

I may be by myself in this, but I moved to Boston in 2011. I grew up in Connecticut, went to college in Connecticut, met my husband in college and he was a Boston guy. So we ended up moving to Boston in 2011. I started to work for John Hancock and I was immediately kind of drawn into that culture. They were the main sponsor for the marathon up until actually just last year and I can't remember how long that went for. But the moment I got there, everyone was talking about the marathon. The signs are up in the building. We had speakers, you know, meb would come in and speak to us and it was just so cool and I'm like I could do that. I can do anything, right? So someone who maybe would run three to six miles right, which in the end is a good distance. But I thought at that moment well, sugar, I can sign up, right. So somewhere along the line I decided, you know, I was volunteering through John Hancock, through my employer, with the marathon. So I had the opportunity to volunteer through my employer. We would help hand out waters, all the things that you think about when you're thinking about the marathon. Right? There's also people setting up cones and just guiding people to restrooms, like there are so many volunteer positions which I urge anyone, as a side note, who hasn't done it to definitely do it. But that's a separate rant that I can go on.

Speaker 3: 7:02

But in 2013, I was supposed to be at and towards the finish line with a couple of my friends from work. I woke up that morning and I just felt kind of funny. You know, you get a gut feeling, which I believe in deeply, and I called one of my friends. I said you know what? I'm just going to go into the office today, like I didn't know if I was kind of being a brat, right, I didn't. I was a younger kid then, I was in my early twenties, and I just didn't go right. And I'm thankful now I wasn't standing at or near the finish line, right, that we could be having a different conversation.

Speaker 3: 7:40

And I get goosebumps thinking about it now, knowing so many people that were there friends, colleagues, family members and it just really that day in Boston was terrifying and my mom had been traveling and she was out of the country and no one's cell phones were working and it was just such a wild thing Like you cannot get in touch with anyone in the city, like everyone's cell phones are just basically off. The city went on lockdown. You were told not to get, like I had to walk home from work. It was like a little over a mile at the end of the day, and I remember being so scared because I'm like, oh my God, are there like bombers literally around us, right, like you have no idea?

Speaker 3: 8:20

And so it was just a very life changing day for me and it continued to be throughout post the marathon, knowing several people that actually were hurt very badly and, I think, seeing their perseverance through all of it, even still things they deal with now. Really, when the lottery came out for us as employees there is an employee lottery came out a couple months after that for the 2014 race. I put my name in and I got pulled for the full marathon, which I probably run more than six miles, and that was my very first race. So the 2014 Boston Marathon was my first marathon and training for it was quite a journey.

Speaker 1: 9:03

Wow, I am floored that that was your very first race. I mean first of all, yes, absolutely tragic and life altering and clearly a really big motivator for you to want to take place with it the next year. So, going into that training cycle, how did you feel about the fact that it was your first marathon, that it was obviously going to be on the very first anniversary of the tragic experience that so many people, you know, we unfortunately lost lives or limb, of course. So how did you feel going into that with your training?

Speaker 3: 9:39

It was new and different and so you know we had an awesome internal group at John Hancock that where they take like their employee runners and they treat us super well. We're given training schedules and and different workouts to follow and we would have group runs. I ended up joining another running group in my I was living in South Boston at the time, so I joined a Southie run group and met a ton of new people and would run with them and the John Hancock group because I just like to overdo it. But if I didn't have both of those groups I have truly no idea how I would have survived. I have no idea how people can run and train for a race like that on their own. I like kudos to you, but I needed people, all people, anything.

Speaker 1: 10:31

Yeah, it's such a that's what's beautiful about running is that it's at the end of the day it's, while it may be a solitary sport and of course it's us against versus us, but it is such an incredible community, especially when you're training for such a powerful race. So walk us through a little bit of your training was very much surrounded with community and very supportive. Tell me what you're thinking leading up to race day. Are you nervous I mean beyond the general nerves of your first big race nervous as to what may be happening? I know that security was incredibly paramount and they were beyond on top of it, but what's going through your mind leading up to that starting line?

Speaker 3: 11:08

I was really scared, right, and I had you know, because it was just such an interesting time to be in the city and everything that happened after the Marathon bombing was different and special in its own way, is probably how I describe it. And leading up to it, everyone, you know everyone assured us there would be a massive police presence, and there truly was right I know this is 10 years ago at this point but there was a massive police presence. They were everywhere. I've got friends now that are Boston cops and I have nothing but respect for them and I think, knowing what had been out there, you become super aware of things you need to look for. And all of that was in your mind too. Leading up to that, I was really scared.

Speaker 3: 11:52

From a stamina perspective, I had done it right, I did the training and I, I guess at that point in my life I didn't know to really trust the training. You know you do all these long runs and you do all the fueling and you fit. You know, you know you're ready. But then the big day comes and you're like, well, what if? What if I trip? What if I? Yeah, what if I forget how to run? What if I lose the track? What if I lose the course? Who knows? But we did it, we did it. I started with a friend, I ended the race alone, which I've probably done in every race I've ever run and I think you know, without some of those folks I probably wouldn't have made it.

Speaker 1: 12:28

I would say, though, it's not truly alone with the finish line at Boston, because the throngs of people there that were probably cheering as loudly as possible must have been absolutely incredible. So tell us a little bit about that, so you cross this finish line. What are your thoughts at this?

Speaker 3: 12:43

point. Oh, I can tell you, even before I made it to the finish line, I can remember going underneath one of the bridges and there's lots of signs and t-shirts and all these things, like right on Hereford, left on Boylston, and when you make that turn, the amount of people that they are probably 15 deep rows of people right, all of them screaming. They've been screaming all day. I'm not one of the first. I didn't win the marathon. Let me be clear. I know you thought I might have, but I didn't.

Speaker 1: 13:12

Just came in like five or six.

Speaker 3: 13:14

Yeah, okay, it was a little later, but I was not number one and just hearing the people when I turned the corner, I started to cry. I could cry right now thinking about it. I have goosebumps now and it was so moving to think. You know, oh my God, I did this, oh my God, we made it as a city, as a group of people who saw something so terrible unfold and I just I couldn't control it right. And then I'm going down the street down Boylston, and my mom and my, my husband, were in the stand like in the end stands, and I saw them. And then I went across the finish line and there was. I was lucky enough to have coworkers hand me my medal, but I couldn't stop crying Right Like just oh, that's so special, oh my goodness. So it's a moving experience, no matter what?

Speaker 1: 14:05

Ah, you have that gorgeous unicorn, that very coveted medal. So tell me what's next for you. Do you decide when and done, or do you think I am just getting started?

Speaker 3: 14:16

I would say that 26.2 is not my favorite distance. I'm here for a half, like your girl is here for all the halves. I will run any half you'd like because that's the distance that I appreciate the most. It's challenging, it's long enough where you're not spending your Saturday or Sunday morning running 18 miles outside and 95 degrees and I appreciate all those things about a half, and so I think that's my secret sauce. I most recently did a marathon the Disney marathon in January, now that I'm a Florida resident and it was great, but I really hurt myself and probably shouldn't have run it. I mean, I knew I shouldn't have, but I did it anyway because that's, for the record, what we do.

Speaker 1: 15:03

Well, I was going to say I don't love 26.2, but the first race you signed up for, essentially when you came down to Florida, it's like I just do the marathon here in Florida. I mean, I love 26.2 so much.

Speaker 3: 15:15

I have this thing where I think I was going into my 30th year, when I also ran the marathon and I made this list of like 30 things to do before I'm 30. Right so back a decade ago, and I turned 40 this year and I was like, oh well, I'll just make a new list like 40 things to do before I'm 40. And why not put a marathon on that list again? And now we know why.

Speaker 1: 15:36

Well, no, not necessarily. I feel like a marathon will make a debut, and maybe that of 50 things before 50 lists. I don't feel like it's the last one that you've done, but I am curious what exactly like in terms of what was different from that first training cycle for the Boston Marathon still blows my mind that that's your first official race out of the gate to the Disney Marathon training cycle, because I'm assuming life happened. You had moved. Career changes come up, even at the same company. Maybe there's more responsibility. You've got the kiddo, so how was it different in terms of training?

Speaker 3: 16:11

Yeah, I mean, I didn't realize how selfish I could be in my twenties when I could just take any time I wanted and run and then come home and stretch and hydrate and sit on my butt on the couch right, like all those things couldn't happen.

Speaker 3: 16:29

As much for the Disney training schedule, because I've got two little kids and and they're busy and they don't love that. Yeah, they don't love doing nothing, which is so unfortunate sometimes. So there was a. It was different for me, right? I didn't, and I'd actually say that's the hardest part for me about marathon training is the time commitment, right, and if you really want to do it properly and not hurt yourself even though I did you know you have to train and you have to trust the program and and the program takes time and so I think you know, as I got older and had more life responsibilities, it was harder to find the time for that kind of commitment, because something does have to give for that to come in right. You can't just run five hours or three hours on a weekend morning and be available to everyone.

Speaker 1: 17:16

So yeah, I mean, it's different seasons of life, right? So in the season that you're at in life right now, half marathons are much more accessible in terms of the time that you have available to you. I think one specific run training run that sticks out to me is that you needed to get back because you had to make sure that your daughter had her hair done for photos. So you know like there's there's priorities that are very different, that you didn't get to lollygaggle back home and have like the five course brunch let's speak of a recovery time. It was just hustling from one thing to the next. So let's talk a little bit about that. As to do, you feel like you have found more of a rhythm in your training with being in a new city, being with a new run group and balancing, of course, what your kids need because they're in all the different activities, or do you find that it's just kind of beg, borrow, steal of where you can find the time for all the things?

Speaker 3: 18:11

I think it all comes down to making what's important important right. So when I was training and I would say I'm not training for anything right now, I'm a little, i'm'm an injury, so it's like sometimes you forget. But I found the MRTT runs group here in Lake Nona and I mean these ladies are someone's running every day, every day, it's no joke. And I think they inspired me to really follow the right program and the right schedule. So I didn't beg, borrow and steal to do that, right, and they meet early in the morning early, yeah, they do early. And I really had to make some changes in my own life to meet that schedule and that was the best way for me, for my family, right. They'd all be sleeping and I'd be running all over this town, right. So it's hard to maintain, but once you commit to something, you build the habit and it works. I could not have done it without that group because I wasn't running by myself at four o'clock in the morning. I'll tell you that that wasn't going to happen.

Speaker 1: 19:13

Yeah, I mean from a safety perspective. We hear time and time again how important it is to. It's unfortunate that it's 2024 and that women still can't run safely on their own, and all sorts of different days or times, but it just is something that does help to feel more confident when you have others with you, of course, and there's just that extra layer of support when you can meet people, or the accountability as well, cause I guarantee that I would make very few 4.30 or 5 am runs if I didn't think that people were waiting for me, and I still don't think I'd make that many of those am runs if I didn't think that people are waiting for me and I still don't think I make that many of those. I'm definitely the later crew.

Speaker 1: 19:47

But big shout out to our local chapter of moms. Run this town, or she runs this town because we do I mean truly extraordinary group of women and folks. I know that you may not have this specific chapter available to you, but we do awesomely, like 100%, go onto the website for national and look at what your local chapter is, and if there's not one, then I'm all about creating one, because I know there have to be other moms or women in your town that want to go running. So, christina, you've touched on being injured. What are you doing with all your free time now?

Speaker 3: 20:16

Oh, my gosh. So what are you doing during all this? I'm painting dressers. No, I'm taking up new crafts. No, I miss running a lot, to the point where I look outside and it'll be like 65 in the morning and it's sunny, and oh, I mean I'm in a booth but I'm like can't I just go out there and maybe do a little couple laps? Right, nobody tell my doctor. Just a couple laps, right.

Speaker 3: 20:42

But I've been picking up the heavy weights and putting them back down on repeat, right, on repeat. Oh, I mean, I hope I started doing it because I felt like it was the only thing that I could should do that wouldn't continue to hurt my foot, because I've been someone, as you mentioned, right, I right, I did dance, we did cheer. Now my daughter's a cheerleader and I'm her coach and there's something to be said about movement and keeping that habit going. Otherwise, I'll just go to sleep and sleep. So I've been doing that and you know I definitely always want to be strong, because I think that's probably the best word to use for in front of my kids and that's my, you know, I always say like, if the running isn't for anything other than being strong, both physically and mentally, right, and so the weights. Hopefully the strength training will help me in the future so I don't injure myself again. And you know, really changes, I'm getting older. Right, we need to pick up the weights and put them down.

Speaker 1: 21:47

I love that you added that again, but putting them down, because we really, at some point, you need to put them down, my friend, so I think that that's definitely a really important note to make. Okay, so strength training is something that you've integrated, and you are making sure that it's part of your recovery plan. You also, though, do have some fun races in your future. Specifically, I'm thinking Disneyland, because you're going to have that coast to coast. So what are you thinking? Is another item that you want to like attach to this list of running that you want to? Are there specific races that you still want to do, or do you think you're just going to continue leaning into the run Disney life? Tell us more.

Speaker 3: 22:31

Well, both, I would say. Run Disney is life Like. I am here for all of it. I mean, you can not everyone can see me, I know that, but we love Disney. I love all the things, I love the villains, I love the rides, I love the snacks, I love Disney. So run Disney, I'm here for it. I want to do them all.

Speaker 3: 22:51

This is going to sound slightly selfish, but my husband, who never ran, never ran, is now into it, which I should, I'm sure, be very happy about because we're making it a family thing. Now my daughter wants to do 5Ks, and I am happy, but now I have to share my run Disney love, and it's challenging because I've got a little guy, too, who cannot join in to the runs, and one of us has to stay with him, and so we trade off, so he is going to be doing Wine and Dine 2024. I'm doing Springtime, likely in my bedazzled old boot, one more time. And I will say, though, beyond run Disney, I want to do the Gasparilla run down in Tampa. I don't know if anyone has done that, but I'm here for a pirate theme. It's a great race.

Speaker 1: 23:46

Yeah, and.

Speaker 1: 23:47

I got to get in on that it's tough for us Central Floridians, though, because it's a princess weekend, so it's like you have to choose. Are you going to do princess? Are you going to do pirates? I mean, christina, I know that if anybody can figure out how to do them both, it would be you. It may take a little bit of time, travel, but I'm sure you could figure it out. So, with that said, you love run Disney. You have thrown yourself into that aspect. For folks that are listening, who are thinking maybe Boston Marathon won't be their first race, maybe they're thinking more than a run Disney race might be something that'd be their jam. What is some advice you'd give folks, regardless of the race, but specifically how to get started or how to stay motivated, how to keep it going?

Speaker 3: 24:26

There's so many things, right. So when I was gearing up for a big race, like a marathon, like a half marathon let's start there. Having other races scheduled throughout that training timeline I always thought was awesome. Like, when I was training for Boston, I must have run so many random Massachusetts races. I pulled out, actually from my kitchen draw the other week a bottle opener that was attached to a string and I was like, oh, look, here's my medal for half marathon. Like, just, is our bottle opener now, right? So sign up, just sign up for the races. Like there's one all the time.

Speaker 3: 25:05

Especially, I find I can't get over the amount of running events in Florida specifically, we did not have stuff like this in Massachusetts. So like we're lucky we're here and there's so much to do outside and so like, really take advantage of that, because then it's not oh, I got to do this 10K or I got to do this just a 12 miler on my Sunday morning. So signing up for things along the way to make it really fun and enjoyable and set other challenges throughout, I think that's the biggest thing. And finding a group of people that may be running that race or just are really invested in your success, right, like some of these ladies I've met, like they weren't running these races, but they were willing to help me run loops of six miles and do another eight, and this one will meet me for four more miles, and that's incredible, like they were willing to alter their schedules to help me and there's something to be said for that. So just find your little tribe and keep going.

Speaker 1: 26:01

I love all of that and I so agree, friends, if you are looking at a big goal race, to add some of those. If you have to run 12 miles, then of course talk to your coach, but 13 miles for a race where you're actually able to kind of practice fueling hydration, how to handle it before you get to that big goal race, are all such great ways of staying, as you said, motivated, learning the ins and outs of that, towing the start line, having to deal with crowds or driving there. So I love all of those different details. If you could sign up for any race anywhere again and maybe you had all of the time in the world to do your training guarantee they're injury free Would you have one in mind?

Speaker 3: 26:42

I mean, I'd go to Rome. I would do that, probably in a heartbeat. If I knew I could physically get through it, I would do that. And Hawaii because, because, why not?

Speaker 1: 26:54

See, we're already developing that 50 before 50 list list. I feel like those two things are going to be on there. I feel pretty confident about that. Okay, with that said, you had some great advice. I'm going to ask you a parting words of wisdom of women that maybe are thinking of their first half, or specifically full, that are figuring out how to balance and prioritize all of the hats they wear.

Speaker 3: 27:19

You have to schedule things right. I live and die by my calendar. I work in a job where I'm corporate. I've got my calendar up all the time. If it didn't make it in my calendar, it doesn't exist and so unfortunately I have to live that way right now and I've got things like make sure I've got the Pokemon birthday cards ready, like those things are in my work calendar, because if they're not there it's not going to happen.

Speaker 3: 27:43

So I schedule those runs, I schedule workouts and if it's got to move around, it's got to move around Like it's okay, but if it's not there it's never going to happen. So that was always big for me and I I actually also keep a paper calendar for workouts like on my desk, because when I see it, if I see a couple of days where it got a little bit blank, it's like, oh, okay, got to get back to that, right. And I think that visualization for me was always helpful and just know that someone's probably watching, right. So if you've got all these different hats, maybe that's wife, mom, coworker, friend, right, someone's watching and why not show them that you can do all those things too?

Speaker 1: 28:27

So I think that's so powerful. I think that is so powerful. So with that, Christina, I love that you are a incredible source of support and inspiration yourself and truly, absolutely a ray of sunshine and friends. I'm gonna ask you guys to stay in touch with Christina via social media because if you're coming down to Orlando, this is your gal who knows all things Disney and she will likely love to point you in the right direction of how to maximize your time at Disney World I'm sure in Disneyland as well. Christina, thank you so much for joining.

Speaker 3: 29:00

Thank you, thanks for the time, thanks for the opportunity I appreciate it and all those kind words back at you, lady. We all wouldn't be here without you, so thank you.

Speaker 1: 29:08

I love Christina so much. She is really such a bundle of joy and her story truly does highlight how integrating strength training and keeping a really sparkly outlook can transform our running experiences and the recovery process. But speaking of strength, it's the perfect segue to our next guest, julie Cates. Julie is a force in the fitness industry dedicated to ensuring that women have the tools to remain strong through all stages of life. At Muscle Activation Schomburg, she uses innovative techniques to help her clients build enduring strength and vitality. Julie, I'm so excited to have you here. We're eager to learn the strength training, how it can empower our listeners, particularly women, to achieve their health and fitness goals.

Speaker 1: 29:52

Welcome on in to brunch. Hi, christine, I can't wait for our conversation today. Oh, I'm so excited because I feel like there's such great energy. You're a woman on a mission and you have so much great information that we can glean. So I want to dive into it, but before we do, of course, here at brunch, we want to ease into it a little bit with maybe a brunch related question. So, friend, if maybe, after a really great workout session, you had a chance to meet someone anyone that you would want for a brunch, who would it be and what would you like to have on the menu or being?

Speaker 4: 30:24

served? That is a great question. I have to tell you, I don't follow almost any pop culture because I like to think about mechanics and muscles all day long, but the person I would pick would be my husband. I actually work with my husband all day long. I live with my husband, obviously, but we are in the phase of toddlerhood and many children I'm pregnant, so you know the quality time with my husband is to fight for, and so if I could go to brunch with my husband and just have a great time with him, that would be my person. Plus, he's like a brilliant brain and I love talking to him, not about kids and work, but in general, and then we would eat, probably like some kind of meat heavy skillet, and then I would choose a smoothie on the side.

Speaker 1: 31:07

That sounds absolutely delicious. I love how you're getting in that protein right out of the gate, so sounds phenomenal. And, of course, everyone probably melted when they heard you say that you would choose your husband. I love that, and a little bit of toddler free time Sounds like it would be lovely. Yes, well, julie, you have so much knowledge. You and Charlie have really dedicated your lives to making sure that you're able to transform. Everyone does need this kind of knowledge of strength training and injury prevention or recovering from injury, so I'd love to know how did you get started in the world of fitness and strength training?

Speaker 4: 31:44

That's a great question. So I always knew I wanted to help people and I'm also kind of a nerd, and so originally I thought, well, I will just be a doctor School's easy, I mean, it'll be long, but it's easy for me. Like I ace everything, I love it. And then I realized that I really wanted to be more hands-on with people. I don't want to meet with people 15 minutes per year. I wanted to meet with people twice a week and really help change their life.

Speaker 4: 32:06

And so I actually found out about muscle activation techniques because I was struggling with plantar fasciitis and I went to apply at this gym and, as you can tell by my energy, I just love being on stage and I was a group fitness instructor and the manager at the gym did muscle activation techniques. I didn't know what that was, didn't mean anything to me because I just wanted to perform in the group fitness studio. But he was like just get on this table, I'm going to do something to you. He had no idea I had plantar fasciitis and had been struggling for like eight years with this. He worked on my core because he looked at what was not functioning well and he said your core is really struggling here. He worked on it. I stood up and I was pain-free for the first time, and he had no idea what my symptom was, and so it really intrigued me and I thought, oh my gosh, our muscle system is so powerful beyond. Just like being strong and being active. It can make us feel good, which makes us exercise more.

Speaker 4: 32:57

So, anyways, I became a trainer. I was like it was like a quick switch for me. I became a trainer and I was the trainer that saw all the stuff. Like when people would come into the gym and they had any ailment, I'd be like send them to Julie. I don't know what she's doing, but she's doing something and honestly, it was like amazing and stressful at the same time. I thought, oh my gosh, I'm literally 21 years old, I just graduated from college, I'm supposed to be in medical school or chiropractor school, and here I am at a gym and I had to figure it out because it didn't seem like any of the other trainers were willing to figure it out in the way that I did, and I learned the most in that experience.

Speaker 4: 33:31

But anyways, fast forward. Like 12 years, I now have my own business and I had this group of clients. I just love them. I was like how do I get more people like you? Because I love working with you. And they all had one common thing that I didn't realize, and that was they were all worried about their bone density and losing strength as they were aging.

Speaker 4: 33:50

I would notice I was working with women, 50s, in their 60s, and I thought, oh my gosh, so I have this group of people that all have this common issue of bone loss, muscle loss. We're doing great mechanically, meaning like they're not getting injured and we're able to work around the issues, get them out of ailments. But what is it about this bone loss that's happening in this muscle loss? And so I thought, well, of course they're exercising, they're already doing the best they can. I mean, they're working with me. So I Googled it and I was like, yep, they're doing the best they can, they have a trainer right.

Speaker 4: 34:21

But when I went to the research, I realized that what Google was saying about osteoporosis and bone loss and muscle loss and what the research was saying were two very different things. And I realized that the ladies I was working with, just because they were exercised, they weren't checking the box of exercise for osteo or exercise for muscle loss. And so I made a really big shift, keeping the injury prevention, keeping the consistency and all the great things about working with a you know, a fitness pro. But I had to make a little bit of a shift in how we were approaching and what we were prioritizing so that women could start seeing changes in their bone density and their muscle mass change. Because, again, when I Googled it, it was like what should we do for women 15 and over? I was like exercise, weight train, garden dance.

Speaker 4: 35:07

But that is not what the research says, and in fact, many research papers try to test these theories and they actually find out that it's not helping women with osteo at all. And so I made this big shift and that's how I got to where I am today, where I try to combine this idea of hey, we need to check the box that you are exercising specifically in a way that we know has the opportunity to change your bone and change your muscle mass, but also let's not get injured, because we know that the longevity of this is really important. I want you to exercise for until your final day here on earth. I want you moving, I want you enjoying movement and I don't want you injured.

Speaker 1: 35:42

Wow, there's so much goodness in all of that.

Speaker 1: 35:44

First of all, huge kudos to your clients for realizing that it goes beyond the aesthetics.

Speaker 1: 35:49

It sometimes is a great motivator and gets us in the gym and get us moving, but it doesn't necessarily always address all of the issues. So the fact that they had the insight to glean that and share that with you, and then kudos to you for going diving super deep into it and figuring out how to work with it and creating kind of your own way of approaching it, where you hybrid some of the best research. I also want to call out how it cracks me up, how Dr Google may not always be the most comprehensive or appropriate route for us to take, so I want to call that out for sure. If you don't mind, I would love to kind of take it back a little bit, and I know that there's so much to it that you probably, within the scope of this conversation, won't necessarily be able to get to it all, but for people who are listening they're like okay, cool, you've talked about muscle activation technique now quite a bit. What even is that? Can you maybe give like a elementary version of what that would mean?

Speaker 4: 36:45

Yes. So muscle activation techniques is a specific technique that looks at muscles that we call inhibited, meaning that they're not working as efficiently as they should be. And what we find is that signs that you have inhibited muscles are if you have chronic tightness or you have limited motion, or you notice like, hey, I'm losing strength in this area, or even like, side to side, you're like, wow, when I'm running, like my right hip feels awesome, my left hip feels not so awesome. That's a sign that muscles aren't functioning as well as they should. And what we find is that when we are able to activate muscles, then there's more support to an area.

Speaker 4: 37:17

And in our world we can talk about this word called compensation, which is like, hey, you're moving less optimally than you should be. And as runners and walkers and people that just like to be active, we kind of like shame this word a little bit. We're like we don't want to compensate, but actually our bodies are brilliant compensators. We always actually want to be compensating. We just don't want to be compensating that much, because compensation means that you can wake up with a sore back and still go run, or you can wake up and your knee doesn't feel perfect, but you still can walk. And so with MAT, we try to make that compensation less and less. And we actually find that when your body is showing signs of tightness or you have that big feeling of I have to stretch it out because it's just so tight, that's actually your body's way of protecting you. It's saying please don't, something is not good here, don't do it. And that's the only way our bodies can tell us is like, hey, when you run your hip's hurting, the only way I can tell you that our hip is less than good right now is to give you some pain signals. And so with MAT, we try to find out well, why is it protecting? Why is it giving you that pain signal by adding in muscular support.

Speaker 4: 38:25

And we find so often that when we add in muscle support, more muscles are doing their job, more joints are feeling supported, and then there's less vulnerable muscles, and so we find that tightness just goes away by itself. You don't have to keep harassing it every day and things like that. So that was my first love in muscle. It's probably still my primary love, because it's what changed my exercise business from being every once in a while, everyone just gets injured. You just take time off and you get injured. Now I don't have people that take time off and get injured because we're constantly maintenancing their muscle system. Oh, you're a little achy. Let's just address that before it turns into a big achy. It turns into three months off. So that's what we do with muscle activation here at our brick and mortar in Schaumburg.

Speaker 1: 39:04

That's phenomenal. And then you also addressed clearly that you got into specifically working with women, who were concerned about bone density and minimizing the potential of effects of aging. So what are some of the common misconceptions that you have heard and maybe need to address or would like to address here about aging and osteoporosis and strength training for women specifically? That's a great question.

Speaker 4: 39:31

Well, let me tell you there are two things in the research that show up again and again and again and again that actually change bone density Meaning. When women are in a research study and there's an intervention, they do some stuff and then they go get their bone scans retested. There is two things that have shown to change bone density. Everything else does not. And everything else can do a great job at keeping your function, keeping you strong, keeping you moving, keeping you running, keeping you walking, but it doesn't specifically change the bone density measure. And so the two things one thing that changes your bone density is high force on your bones. You have to have high force and research has demonstrated this.

Speaker 4: 40:13

When we think application in two ways high force through heavy resistance training so many women do resistance train but they don't do heavy or they do it because they're like well, it's hard because I did it for a whole hour. We'll talk about what exactly heavy resistance training is. And then high force same thing, but through impact training, and specifically the research has demonstrated. I'm sure there's other ways, but what research has shown is a jump down routine where, like, for example, the way they did it in the research is they actually would jump and hold themselves on a pull-up bar and then let go and try to land really heavy. So I try to replicate that, because a lot of women don't feel comfortable doing that. But like jumping off a box or you know, you start where you can.

Speaker 4: 40:54

But those two things have specifically shown, in fact, most research papers on osteo the end result is that it didn't change bone density. So they've tested things like bands training, moderate resistance training, yoga, pilates, a walking regimen, and so I always like to remind women that these regimens actually show great changes in function so getting out of a chair, walking faster, keeping your function as you age but they don't change bone density. So I like to encourage women that when you're ready, if you feel safe, if you have the proper guidance to do these heavy force activities, that you can start including them, so then you can start getting those benefits also.

Speaker 1: 41:33

So I love so much of what you said here and I feel like the audience that knows me well knows that I'm totally geeking out here because I too am a nerd and you're speaking my love language as my friend on all of these things. But specifically I love how you're pointing out, first and foremost, we definitely want to continue to, as you mentioned, encourage that walking routines and regimens are phenomenal. We're just talking about how to optimize different aspects, because it can often be a need for a more balanced approach, with adding in, as you mentioned, the high force, heavy resistance training. Definitely going to say no box jumps if you've never tried them right out of the gate. First chat with Julie before you go doing your box jump at home before, because we want to make sure that you're assessed and you're starting exactly where you need to with that. But let's talk a little bit more about heavier lifting, heavier resistance training, because I do believe that there is still some misconceptions about what that means and what that looks like.

Speaker 4: 42:27

That is a great question. So what we want to see to change bone density is twice a week frequency at 85% max. Let me translate that because that means nothing to anyone that has never been in like exercise physiology university, which you really shouldn't have to go there to understand how to exercise. So for most women that's going to feel like I'm at my max. But there's parameters, because here's the thing If you work out, really heavy.

Speaker 2: 42:54

you're like well, julie said I should work out really heavy, and then you're injured for the next three months.

Speaker 4: 42:57

Well then that's pointless, so we need to add parameters. So my husband, charlie, and I, we have a business where we teach people how to resistance train without getting injured, getting sore and achy, and there's four principles. And when you apply these four principles to any strength training whether it's a recovery day and you're like, yeah, I'm doing light today, or you're saying, yeah, today is my heavy day, I'm going to go heavy today you always apply these four principles. The first one, which so many people miss, is when you strength train, you want to feel like you're using your full range of motion, but it must be pain-free, symptom-free and stretch-free. So the only thing you should feel when you are strength training, especially when you're doing heavier weights, is going to be muscle squeezing, like, hey, those muscles are working.

Speaker 4: 43:41

And we all know the difference between muscle squeezing and muscles hurting like the pain part, and then eventually muscles fatiguing. Right, if you're going to use them, they might feel like they're getting kind of burny because they're getting tired, but we should not be feeling pain, zinging, pinching or that stretch feeling, even if you label that stretch feeling as a good feeling, because your stretch feeling is the first sign that your body's saying, hey, slow down, we're getting to the end of your range. Because your body doesn't know how to tell you to stop any other way. So you want to use your full range of motion, even if it looks partial, because you're having symptoms somewhere else. Does that make sense? So, full range of motion.

Speaker 1: 44:17

Yes, I love this. I think I'm going to specifically call it out like with the one. The easiest one that comes to mind is a squat where, if you are having difficulty going at parallel or below parallel, it sounds like that's something where you specifically say, ok, well, let's not go there right now, let's first work at where we're at in our specific range of motion.

Speaker 4: 44:35

Yes, and the cool thing is is the longer and more consistent that you stay in your full, pain-free, symptom-free, stretch-free range of motion, the more motion your body gives you, and shockingly so. If you actually do this which most people never actually try it you will get it, probably in the next couple reps, the next couple sets, because your body is going to say, oh, we're just warming up, hey, muscles are turning on. I'm going to give you what I can do, but you know what? There's always stuff in our bodies going on that we don't know, that our body is monitoring for. Maybe your knee is not feeling so hot today and we're not going to change that today, but we are going to respect it. And so when you're lifting heavy or lifting light, you always want to stay within big motion, but your big motion, not the teachers, not what you did last time, whatever's happening today. So that is the biggest one and that is the best one.

Speaker 4: 45:25

If you're getting sore and achy after your workouts, it's most likely because of range, not because of weight. Everyone wants to blame weight, but it's usually always you went too far for what your body was telling you that day. So that's the first principle, and I love the squat one you brought up because, yes, we're changing our workouts every time. The depth on your pushup you're changing every time. The depth on your overhead press you're changing every time because every day our bodies wake up a little different and it's our job as the exerciser to just make those small tweaks. Each day I do it differently.

Speaker 1: 45:55

I want to talk a little bit more about pain-free post the exercise regimen, because you touched on that a couple of times and I think that there's still a mentality, when we're talking about misconceptions, where there is that no pain, no gain and we maybe wear a badge of honor that we couldn't walk for a few days after leg day or whatever the case may be. So could we talk a little bit more about why we need to kind of flip the script on that a little bit and what we should look for instead of that overly sore feeling?

Speaker 4: 46:26

Yes, we always say, if you're sore the following day, you probably went a little too far and that doesn't mean that that was the worst workout ever, but it often means that you went too far somewhere and it doesn't mean that next time you always have to work out easy or whatever, but it does mean like, hey, if you could make a small tweak and then not be sore the next day, that would be better. Reason being is that we know that you do not need to be sore to get every health change from exercise, and we also know that you are more likely to exercise and continue to exercise if you feel awesome after your workouts. It's just that most people don't think that I can do a great workout and feel awesome. It's almost like I do a great workout and I'm like a weirdo because I'm basically damaging my body, which I know is weird, but that's what I like to do. So also, I think, realizing like every exercise has a different outcome goal.

Speaker 4: 47:15

When I talk about strength training, I'm using strength training as hey, this is a way to build my body. It's not a way to get to the Olympics. It's not a way to start competing with others. So, recognizing what each type of exercise is serving for you. For example, I really like cycling. So when I get on my cycle bike, I'm not necessarily overly thinking about I try to keep good form, but it's not as particular as when I'm strength training. I like to exercise on my bike because I like the mental freedom.

Speaker 4: 47:40

When I'm strength training, I like to exercise on my bike because I like the mental freedom, I like the release.

Speaker 4: 47:42

And so at that point the place where I'm most likely to get sore is from my cycle workouts because I'm kind of turning my brain off.

Speaker 4: 47:50

I'm asking my brain to not think while I push my body, whereas when we come to resistance training, our big thing is, hey, we want your brain all the way on and thinking while you do your resistance training.

Speaker 4: 48:00

And I know you have a lot of runners, so running might be a place where you're like, hey, I just it's my mental, you know release and I know like the endorphins, that's all part of it. But that's also has a more, a higher risk, because you're kind of turning off your brain. And so when we come to resistance training, we want to think, hey, we don't want this being a beat up session, we don't want this, this is to build your body and reason really what the big thing with resistance training is because I don't train people that are trying to be in the Olympics or compete or whatever is so that your body is most prepared to go do the stuff you like, whether that's running, whether that's playing with your kids, whether that's cycling, like me, or whatever it is, your body is more ready, not more beat up and broken down, to go do the stuff you like.

Speaker 1: 48:43

I think I mean the name of both your virtual studios and your podcast basically say it you're exercising for life, and that's kind of a double meaning. Of course you're exercising for we would love to see everyone moving until their last breath and feeling great, but also you're exercising for life. I always say that when it comes to running your for life. I always say that, when it comes to running, your run shouldn't leave you on the couch for hours on end because you're recovering from it. Yes, recovery, rest. We want that to be done, but you want to absolutely make sure that it's letting you feel energized and feel more impassioned and invigorated for the rest of the day. And that's not going to necessarily happen with every style of run or every run, but we are looking and it's what you're saying with, what your philosophy is is you're looking to make sure that it empowers this exercise time that, twice a week or whatever the plan is that you put your specific people on or your clients on, it does allow them to do all the other activities that they love and feel more powerful in those activities. So I love that.

Speaker 1: 49:35

I'm also curious, though, as we start to talk about women specifically, and maybe endurance and how they fit in the strength training. I think that something that comes to mind, something that I hear a lot, is I don't have time for it all, like I can't get in my mileage and maybe I'm training for an endurance event like Chicago. Since you guys are in Chicago, I can't get in my mobility and recovery and my strength training. So do you generally, when you're working with folks that maybe don't feel like they have the time for it all, what are some suggestions that you would give for them to be able to incorporate these exercises to keep them moving and grooving and feeling as best as they can?

Speaker 4: 50:11

That's a great question, christine, and I think that this would probably be better answered as a collab me and you because your population is definitely biased towards running, which definitely is like a time consuming event in my uneducated view. But I, every runner I meet, they're like it can be so six hours a week, but OK. So my biggest thing is when you're thinking about training for something, you need to do that activity and probably work with a coach or some kind of guidance. But when you're thinking about you can't have your body breaking down as you do it, because then you're going to get worse and worse and, yeah, you finish the marathon and I need two knee replacements in the meantime. Right, because again, as much as we want this to be fun and exciting and, like you, want to be competitive, it can't leave you so that you can never exercise for the rest of your life, like it has to be a continuous thing. So when we think about we have an entire podcast about this, but we call our strength training called foundational exercise, so it depends on, like, how it feels on your body, but we think two to four times a week you should be strength training. If you have osteo, we're wanting at least that two.

Speaker 4: 51:16

But it has to be that high resistance, that heavy force that we talked about, and then everything else. If you're not breaking down in the process, great, keep doing it. If you're going out for runs and every time you're like I literally have to push through this knee pain, then that's telling you that your foundation stuff is not high enough. So I like to take it case by case, where it's like, hey, what's happening when you're running? Do you feel awesome? Great, keep up whatever routine you're doing. If you're not feeling awesome, then build in something to support that area, because we know that your muscles are like the internal support system. It's your internal orthotic, it's your internal knee brace, and so if we can train that and build that, the endurance of those muscles, so that they can handle the runs and handle whatever else you're doing, then that's even better.

Speaker 1: 52:06

That's what we want your resistance training to be doing is building that foundation and exactly as you said as well with bone density, especially for us runners, where we could be taken out very easily from any of our specific running goals with a stress fracture or anything from the possibility of overuse and not having that foundation.

Speaker 1: 52:18

So, generally, something that I think you nailed it is that, depending on the individual, what their specific goals are, what season they're in because sometimes it may be season of endurance training and other times they are able to spend more time with their strength training it definitely does sound like it doesn't need to consume your entire life. We're not asking you guys to go do two a days where you're doing your cardio in the morning and then your strength training every single night. I mentioned quite frequently it doesn't necessarily even need to be like the traditional bro split. Just the twice a week if you're in a endurance season is better than nothing and, like you said, addressing from there, if there are other things that are keeping you in pain when you're running, then looking at what else can be added in from that foundation and that strength training portion.

Speaker 4: 52:58

Absolutely. I wanted to bring up one more thing with that. When we talk to runners or anyone that's doing a sport, we generally like to label that as an activity that is using your body. Because after a run, how many steps have you done? Probably like 10,000 or more, right, right? If I ever said, christine, I want you to go to the gym and do 10,000 reps of squats, you'd be like Julia, are you nuts? Like no, you would never do that, but the repetition makes it so that it's a using activity. We're using our body, but if you have nothing to like use when you're doing that, that's what we're trying to build.

Speaker 4: 53:33

When you're doing resistance training is that we're trying to build our body so that we can go use it in the ways that we want to do, and using it is a great way. It's a great way to change a lot of health factors. But in the meantime, my biased view of mechanics is we can't have your mechanics breaking down. We can't be. This is you had to run and so that means that now again you need your hips replaced or you know you're in physical therapy for five years and you're out of it.

Speaker 4: 53:57

So we want to see this active management, like you're saying, like we're doing both at the same time, like we're getting in our miles and we're getting in all those positive benefits that we're enjoying about running. In the meantime, we're maintenancing our body so that it's not breaking down. It's not like we're running to break our bodies down. We're running to build our bodies up, to have this feeling of empowerment, this feeling of I can do it, and also getting our body stronger, cardiovascular. There's so many benefits, but we can't let our joints fall on the wayside, and that's what strength training is really truly designed to do, which is to build the health and function of our muscle system, and our muscles are the one thing that control our joints.

Speaker 1: 54:32

I love this conversation so much Automatically, by the way, I feel like in my head and I know it tends to be overused, but I'm thinking in my mind like really well-maintained sports car, how you can't go out and take it out for miles and miles. You can't take it for it's like on the Autobahn If you don't have that foundation of the structure of the actual vehicle. You're not maintaining all the different assets of it or aspects of it. So I think that that's a beautiful thing that they all work so collectively, especially since so many of us that are potentially listening in are really madly in love with running and then utilizing strength training and this foundational training to keep us in this sport for as long as we possibly can is really what's pivotal. So, julie, I feel like I know that we would love to have you back again, because I think we just scratched the surface of this conversation and specifically for runners, but I do want to say that, friends, if you are feeling like, wait, I just got started and I want to hear more from Julie.

Speaker 1: 55:27

Exercise for Life the podcast. Go ahead and check it out. Subscribe. I will have in the episode notes places that you can follow on Instagram. Julie and Strong Women Over 50. And also I want you guys all to just check it out and maybe give her a reach out and see how we can incorporate that more especially as we all go into generally what is traditionally more of our endurance season right around the corner. Julie, I want to thank you so much. You have an open invite here at brunch Anytime you want to come in and chat with us, because this message is incredible. What's one final message you would like to leave the audience with? I'm doing the hard hitting conversation, girl.

Speaker 4: 56:05

Okay, this is a big biased, maybe like on Instagram using unpopular POV. Okay, so here's my own popular POV, but I believe it to my soul, mostly because I see it in my office every day is that if you are having orthopedic issues as you're exercising, no matter if it's diagnosed with something that can be imaged or not, there's always a muscular weakness that is causing it or highly contributing to it. And so if you are having something like that, always go back to your muscle system and strengthen your muscle system, whether that's you seek out a muscle activation technique specialist, meaning you're like, hey, I'm doing all this stuff in the gym, I'm doing my knee extensions, I'm doing all my core exercises, but something is still off. Why am I still having a tendonitis? Why am I still having shin splints? That can mean that something is not active, and so when you're strengthening, you're just not strengthening as fully as you could be. So, no matter what's going on, always be building your muscle system, because that is your one active supporter of your skeletal system.

Speaker 1: 57:08

I love it. I feel like that's a mic drop and I just want to build on that for one second. I love how you're asking people to be proactive instead of waiting for it to be something that is officially diagnosed and then you're potentially sidelined or in rehab to be proactive with seeking the help that they can definitely get you so that you are pain-free and continue movement. Julie, thank you so much and we loved this conversation.

Speaker 4: 57:30

Oh, thank you so much for having me, Christine.

Speaker 1: 57:34

So much fun getting a chance to speak to these really high energy, incredible women. I don't know about you guys, but I have an extra pep in my step. I'm definitely going to remind you. You're going to want to check out Julie and her husband's podcast. Of course you can find it with the link in episode notes. Exercise is health podcast, friends.

Speaker 1: 57:54

Now, with that said, I hope that you enjoyed these conversations as much as I did because, again, if you are feeling a little of that extra spiciness, a little feistiness, some sparkliness, and you're ready to get back to your basics and your goals, then do not forget to check out that strong foundation building program kicking on off mid-May. Back to basics, and if you sign up through the link in the episode notes, you also get that free 55-minute audio workout preview so you can get a good idea of what you can expect for that six-week challenge. So, whether you're gearing up for the majors or planning your big next Run Disney challenge, let's make those big dreams, those big audacious goals a reality with the right little bit of preparation and sparkles. Thank you again for tuning in to Time for Brunch. Keep moving with purpose, keep moving with passion. Remember every step you take is a step toward a stronger, more vibrant you. Catch you next time.

Speaker 2: 58:53

Thank you for joining Time for Brunch. If today's conversation sparked your interest, be sure to join our supportive online community. Don't forget to sign up for our weekly newsletters to keep the inspiration flowing. It's packed with insights, stories and tips to fuel your journey of growth. Follow us, subscribe and stay connected. Until next time, keep smiling and let your journey shine.