S06E136 BISON 15 - How to Juggle 15 Things at the Same Time Plus CrossFit - Katie Kuperus

Botox and Burpees host Sam Rhee sits down with Evan Pagliei @evanpagliei, a longtime CrossFit Bison member, to talk about how his training mindset evolves from chasing performance to protecting longevity. He shares what community and coaching really change, plus the hard reality of managing injuries while still loving the CrossFit Open.

• finding CrossFit through high school strength training

• shifting from sport-focused intensity

• lessons from playing quarterback

• working in pharmaceutical marketing operations

• moving gyms during COVID and noticing big differences in coaching and community

• dealing with chronic pain and slow PT progress

• scaling workouts without ego and rebuilding better movement quality

• advice for beginners on pacing, listening, and having fun

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

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TRANSCRIPT

Sam Rhee (00:00.93)

Welcome to another episode of Botox and Burpees. I have with me the very multi-talented, busy 15 things juggling at the same time, Katie Kuperus. I really appreciate her taking the time today. her husband's away, she has the kids, she's doing all like the weather's terrible, she's had all these events that she had to handle this weekend, and yet she still managed to squeeze in this interview on a Sunday night.

Katie K (00:06.785)

Ha ha

Katie K (00:12.562)

Yeah.

Sam Rhee (00:30.883)

and for that I am very, very appreciative. Thank you so much, Katie.

Katie K (00:35.465)

same, it's my pleasure. Thank you so much for having me. I'm excited to chat a little bit today.

Sam Rhee (00:39.564)

Yeah, so Katie has been at the gym for and we were just talking about it, probably twenty nineteen, and I wanna sort of ask you about that. I know for sure you've been a regular at the open f since twenty twenty one. and you've been such a presence at the gym. And so let's get right into it. Let me ask you about your fitness experience before CrossFit.

Katie K (00:52.683)

Mm.

Sam Rhee (01:09.695)

what got you into CrossFit and what got you to CrossFit bison?

Katie K (01:12.449)

Sure. so I guess, you know, it's funny because you sort of mentioned it in my intro, but s I'm like this jack of all trades, master of none. I've always been this way. so high like growing up starting in kindergarten, you know, I was playing rec sports, Middlem P I grew up in Midland Park. So actually I played you know, soccer, basketball, softball, for years, transitioned f out of softball in high school into

track, spring track. So I loved doing that. Megan Bernager was and I did spring track together. So that's how I know Megan Miller so well. and obviously Dave and all the Middle Park crew. So I grew up playing sports, but sports was never like my I was not the stellar and star athlete of anything I've ever done, which should come to no shock from everyone I bought it. I'm just like I'm like I'll dibble and dabble here and there, but I'm not like the pro at anything. I just I'm here to have fun.

Sam Rhee (01:49.815)

Mm-hmm.

Sam Rhee (02:04.192)

Not true.

Katie K (02:09.491)

And so I also did music. Like I'm I play piano and sing at our church and so I love music too. I've always been you know, I don't know, just I do all the things, right? So, so that's kind of my fitness background. So then in college, right, I didn't play any college sports. I was n I didn't pursue athletics, you know, after high school. I was like, that was fun. so college I was like, you know, similar to what I think it was Raina that had said a couple of weeks ago, right? Like

I just ran. actually it was Ella, I think. Sho just started running in college because I had just done track and so, you know, I was doing five Ks, ten Ks, and I did half marathon and so that was like kind of my fitness. All I knew was just cardio cardio. and then you know, after I had my first kid, Grace, so she was born in 2014.

And there was a number of friends, and a couple of them are at bison now actually. We had this group called the Fit Mamas. and we would literally bring our babies in their carriages and their little, you know, car seats, and we would do workouts with a with a friend who was sort of leading it. She was training at that time. and it was really fun. And it was like hit workouts, you know what I mean? Like it wasn't anything, there was no heavy, heavy unless some you wanted to, which I was like, no thanks.

Sam Rhee (03:21.198)

Mm-hmm.

Sam Rhee (03:31.139)

Mm-hmm.

Katie K (03:31.701)

So my fitness background at that point then shifted a little bit more to like, you know, that kind of style workout, hit hit style workouts. I joined a gym in Wycloff and and that was great. It served me really well through my first two pregnancies and after. and then I had Charlie, my third, in 2018. And that gym sort of shifted a little bit. And so I had made a conscious decision to take a step away. And

Sam Rhee (03:49.302)

Mm-hmm. Mm-hmm.

Katie K (04:00.393)

And he was sort of looking for what's next. And Jim, my husband, has been CrossFitting far before me. I f I don't even know. You'd have to ask him when he started CrossFit years before. And he was at CrossFit SOAR in Hawthorne. hence that's where the big country nickname now traveled with him to bison. He was big country and CrossFit Soar. he's big country because he grew up in Sussex County, so that's why he's big country. Anyway.

Sam Rhee (04:10.68)

Mm-hmm. Mm-hmm.

Sam Rhee (04:16.991)

Ha ha.

Sam Rhee (04:21.614)

That is a perfect nickname, but yes, exactly. Go ahead. Mm mm mm. Okay.

Katie K (04:27.331)

so he was the one that was like, Katie, you should do this. You would love this. And I'm like, nah, that looks hard. No way. like so many of us were like, No way, that's not for me, you know. So finally, I think it was 2019, so almost a year, maybe less than a year after I had my third, I walked into CrossFit Bison. I knew Dave Sybertson from high school, but hadn't seen him in years.

Sam Rhee (04:34.518)

Mm-hmm. Mm-hmm.

Sam Rhee (04:39.692)

Mm-hmm.

Sam Rhee (04:45.783)

Mm-hmm.

Katie K (04:52.349)

I walked in, I swear, and you can correct me if I'm wrong, Sam, but when you guys were in the building that we're in now, did the like whiteboard not exist? And I I feel like I remember walking in and like Brian DiCarlo and Mike Da Silva and some other people, Adam Storms were like sitting in like in a circle in the back, and I was like, my word, I know like half the people here. And that was like the whiteboard talk was over there. And I was like, this is fun.

Sam Rhee (04:52.578)

Mm-hmm.

Sam Rhee (05:00.354)

Yeah.

Sam Rhee (05:14.912)

Mm-hmm. Yes. Yes. We I we had to move we didn't figure out where the whiteboard was gonna be until later and so I think it was in the back at first and and then we figured out it would probably would be better in the front.

Katie K (05:25.878)

Yeah.

Katie K (05:29.621)

Yeah. So that was like my I walked in and I immediately knew I'm pretty sure DiCarlo was there. I am pretty sure Mike DeSilva was there. Right. And Adam Storms and I was like, I rem I knew him at that point too. So I walked in, I was like, boy, here we go. A bunch of Midland Park, you know, bros. So I was like, Jim, I don't know about this. but I did. I stuck with it. I was like, let's just fine, we'll do it. and so I've been stu I've stuck it with so right, that was twenty nineteen.

Sam Rhee (05:34.124)

Yes, yes. Yep. Yep. Yeah.

Sam Rhee (05:44.334)

Yes.

Sam Rhee (05:53.25)

Mm-hmm.

Katie K (05:57.717)

And I think I was only here for a few months before COVID shutdowns like started up now. And I was like, well, well, that was fun, you know, but I guess we're done now. but Jim and I kept doing the workouts online through COVID. because you cause right, like we kept posting online workouts through COVID, which was neat. So we like all of you, like us so many of us, right? We were just working out in our garage and doing that and stuck with it. Yeah.

Sam Rhee (05:58.031)

Mm.

Mm-hmm.

Yeah.

Sam Rhee (06:06.733)

Yeah.

Sam Rhee (06:10.573)

Right.

Sam Rhee (06:16.12)

Yeah.

Sam Rhee (06:19.714)

Yes. Yep. Wow. And then you came back and then started working out regularly. What is it that made you decide that sh you liked I mean, trust me, if I saw all those Midland Park bros and there are so many of them, that that would be like, yeah, maybe not. But what was it that made you say, Okay, let's let me stick with this at this point?

Katie K (06:37.045)

Sorry, guys, we love you.

Katie K (06:41.075)

I know.

Katie K (06:45.919)

You know, I first of all it was it was a nice thing to share with my husband. It was a nice like extra thing, you know, I know you and Susan have that too, right? And so many of the bison couples can appreciate this. It was just fun to have something extra like outside of our normal everyday life and little babies and toddlers running around the house that we could do together and we motivated each other. you know, he'd asked me about squat cleans. I'm like, I don't know what you're talking what are those words, you know.

Sam Rhee (06:53.036)

Mm-hmm. Mm-hmm.

Mm-hmm.

Mm-hmm.

Sam Rhee (07:05.095)

Mm-hmm, mhm. Mm-hmm.

Katie K (07:13.825)

So I we sort of like he sort of like helped me through it and taught me through it and it was motivating. and the strength component, I was like, I walked in there, Sam, thinking, I'm so fit, I'm so strong. I could not pick up a 35 pound dumbbell if I tried. So it was a very humbling experience and it was a challenge. And I think I was just really ready at that point to like feel like I had my

Sam Rhee (07:13.942)

Yeah.

Mm-hmm. Mm-hmm.

Sam Rhee (07:33.838)

Mm.

Katie K (07:38.697)

my body back to myself. Like it's time to like put a little work in time for me. So it was and the people, I mean, you all everyone speaks to it. It just it was immediately fun. I immediately had friends. Like it was just a really neat experience to be a part of.

Sam Rhee (07:40.91)

Mm-hmm.

Sam Rhee (07:49.858)

Mm-hmm. Mm-hmm.

Sam Rhee (07:55.085)

You're now, I guess, at least six, seven years in and so what are your goals every day that you go to the gym? Are you in terms of like your performance? Like what do you feel comfortable about your movements and and how do you approach each wad and you know what is it that you take out of it or put into it in terms of the difficulty?

Katie K (08:02.527)

Mm.

Mm-hmm.

Katie K (08:18.645)

Yeah, that's a great question. I so I really go into each workout and and I s I kind of joke about it, but I'm like, guys, I'm just here to have fun. But it really is. I'm just I'm here to get a workout in. I'm here to stay fit. I'm st I'm here to have fun. I work hard. I mean, it might not look like it, but I'm working I'm working really hard. And you'd think six or seven years in I'd be like doing, you know, ring muscle ups, but no, not even close. so it's been again, it's like but but

Sam Rhee (08:31.19)

Mm-hmm. Mm-hmm.

Sam Rhee (08:44.182)

Mm-hmm.

Katie K (08:46.215)

Over the time I've really made a lot of progress personally. Like didn't know what a lap muscle was, like finally can like start doing some pull-up. So it's just that's been motivating for me to see such marked progress in myself and abilities of things that I never knew existed that, look, I can like do this now. That's pretty cool. so I think just coming back to push myself, it's an hour of the day that like

Sam Rhee (08:50.69)

Mm-hmm. Mm-hmm.

Mm-hmm.

Sam Rhee (09:00.074)

Mm-hmm. Mm-hmm.

Sam Rhee (09:13.454)

Mm-hmm.

Katie K (09:13.981)

Again, I know a lot of people can appreciate this that you just can like disconnect from the busyness of your life and whatever else is going on in your life. You sort of have the hour to to yourself, to push yourself hard. and setting goals for myself, like right, like I really want to get better capacity at toes to bar. Like that's my next thing is like capacity on the rig.

Sam Rhee (09:21.496)

Mm-hmm.

Sam Rhee (09:25.282)

Mm-hmm.

Sam Rhee (09:33.92)

Mm-hmm. good. Yeah.

Katie K (09:36.283)

so there's always something, right? Like you you make one step forward and then you realize you you're at the next plateau. So now I have to work again towards the next step. yeah. So I yeah.

Sam Rhee (09:43.073)

Mm-hmm. Right. Do you feel like you are RXing most of the workouts? Do you find you have good scales for everything that you do at this point? What do you hate? Everyone has stuff they hate.

Katie K (09:56.15)

Yeah.

Katie K (09:59.767)

so Dave, I'm sorry if you love these things and program all the time. I have gotten better. I'm almost RX at like wall walks, but I absolutely hate wall walks. I just think they're so hard. probably because I don't have a whole lot of upper body like strength yet, but I hate wall walks.

Sam Rhee (10:15.96)

They are

Katie K (10:25.415)

Know there's really not thrusters stink, but I you know what? I'm gonna have a lot of enemies. I actually really love like burpees, burpee box jumpovers, like just body weight movements, even though like they can totally stink. I just feel like they're they're kinda fun. I don't know. 'Cause like you can just get through them, so you do.

Sam Rhee (10:25.71)

Do you like something?

Yeah. Well

Sam Rhee (10:35.496)

wow.

Yeah.

Sam Rhee (10:43.5)

Yeah.

Yeah. Well, I guess you have more cardio capacity than some and yeah, the plymetric stuff can be very challenging for it it really depends. Like I could imagine Jim is not a burpee box jump lover probably. But if you ga gave him a heavy barbell to move he'd probably be like okay with that. Maybe running Yeah

Katie K (10:54.239)

Yeah.

Katie K (11:00.037)

poor Jim hates burpees, yeah.

Katie K (11:06.463)

Yeah, we're so opposites. Yep, yep. He loves like snatching and rowing and all that stuff and I'm like, mm, no things. Yeah, he is.

Sam Rhee (11:11.404)

Yeah. Yes. Yeah. Yeah. Yeah. He's a beast on the machines too. So so now that you've been at Bison, you've actually been a huge part. You are big socially. So they you recently had an event at your house which was so

Like people raved. It was a it was a women's event and so many people were not th I think they just really went just to sort of hang out and they they came away feeling like they had met so many different people and it was just such an awesome event. So what made you decide to sort of hold it and and meet people and sort of host something like that?

Katie K (11:33.729)

Mm.

Katie K (11:52.255)

Ooh. actually, I love that you asked me that question because it's a big part of our lives, Jim and I. And so we we love to host. We host our friends, family, church groups a lot. we've been blessed with a really awesome house with a really great backyard that's been a it's been a Jim's family for a couple generations. So it's a really neat property. and so we really feel deeply that we've been given this and we it's our

Sam Rhee (12:05.315)

Mm-hmm.

Sam Rhee (12:15.275)

Mm-hmm.

Katie K (12:22.229)

honor and responsibility to share it. And so we open our home a lot. We love to host. I'm clearly a bigger extrovert in my family. Like Jim's really good with person, you know, person to person and he's very friendly as well. But I definitely am extrovert to the max. So I love social gatherings. Like I love being surrounded by people I love. So

Sam Rhee (12:35.864)

Mm-hmm.

Mm-hmm.

Sam Rhee (12:45.304)

Mm-hmm.

Katie K (12:46.559)

You I the bison does such a great job of like having events where people can kind of join in and socialize, like you said, and get to know each other. I just think something like this is neat. Like the boy you guys have your golf outing, and that's you know, I I love that you guys have that. so I was talking to Liz about just like, hey, can we do something for the girls? And I didn't need to put another thing on Liz's plate either. So I was like, I will host, I'll like I would love to have the girls.

Sam Rhee (12:54.594)

Mm-hmm. Mm-hmm.

Sam Rhee (12:59.778)

Right.

Mm-hmm.

Katie K (13:13.619)

so yeah, that's sort of where it started. And I just think it's become to your point, right? Like I'm I'm so glad that people have enjoyed it because it's like it fills my heart with joy to to be able to like just open my home and to have women together and getting to know people. And there were people that were brand new that came. I was so excited that they came. so it's just a neat way to s to have that community, but in a smaller way. And

No, just being hospitable. I just it's something that we're we've we talked about since we were dating that we just want to be able to be hospitable, open our doors, come sit at our table and share a meal with us kind of thing. So yeah.

Sam Rhee (13:51.938)

Mm-hmm.

Sam Rhee (13:55.343)

So cool. Speaking of homes, you have

You are the founder and designer between behind Katie Rose Inspired. Katie Rose Inspired.com, of which Susan and I have used your services. We've been your clients, and I think Susan has another project planned soon. So you'll be working with her on that. She's she's shutting me out. I'm I am not someone who has much of a voice or is someone that is behind design, but you've done such an amazing job in terms of

Katie K (14:07.3)

Mm-hmm.

Katie K (14:15.607)

Sure does.

Sam Rhee (14:30.586)

Of doing design services. So tell me a little bit about that and and how that connects also with with Bison and Bison members as well.

Katie K (14:32.492)

Yeah.

Katie K (14:38.135)

Mm hmm yeah, it's been it's been a journey. It's been awesome. So so I guess I'll backtrack a minute. 'cause I actually was a teacher for fifteen years. I taught at Middle Park High School. So I've taught a number of our bison members, current and former bison members. so that also was really funny to walk in and be hear Miss Kaparis. Like

Sam Rhee (14:45.325)

Yeah.

Sam Rhee (14:50.168)

Mm-hmm.

Sam Rhee (15:01.496)

That's hilarious.

Katie K (15:02.209)

Yeah, yeah, yeah. The poor the poor gulams are like, okay, really. anyway, so I taught Emily Park High School for 15 years and I absolutely loved it. I really did, but I I it was like teaching through COVID was like not my favorite thing in the world. you know, having eighth graders with like parrots on their shoulders and you're trying to teach algebra and you're like, What is happening? So so I made it through and then we went back i in twenty twenty one.

Sam Rhee (15:06.03)

Mm.

Sam Rhee (15:18.028)

right.

Sam Rhee (15:25.122)

Mm-hmm.

Katie K (15:31.158)

like hybrid, which was also kind of a mess. I don't know. I just felt like there was something happening in within me and that was like kind of pointing me towards I'm sort of like getting what's the word? I just there was something that was off in in the education world that I wasn't really loving. And and at the same time I had started doing this like thing on the side where

Sam Rhee (15:48.33)

Mm-hmm. Mm-hmm. Mm-hmm.

Katie K (15:58.732)

Family or friends were like taking notice of my own home and this and the things that I was doing in my house. and so I started doing some designs and decorations and things like that for my sister first. kind of surprised her with a room reveal and that sort of kicked it all off. And then it was a snowball effect, right? So suddenly I had friends of friends asking me to help, like, you know, redecorate their living rooms. And I was like,

Sam Rhee (16:02.434)

Mm-hmm. Mm-hmm.

Sam Rhee (16:14.947)

Mm-hmm.

Katie K (16:23.847)

this is so much fun. And I was like making no money doing it because I was like, this is so much fun. and then at some point, you know, I was like, All right, like I should probably put some structure around this and make this a thing. And Jim was like, Katie, like, you're really good at this, you're doing great, but you can't have two full John jobs and three children and like all the things. So he goes, You should give this a shot. And, you know.

Sam Rhee (16:25.922)

Mm-hmm.

Sam Rhee (16:36.622)

Mm-hmm.

Sam Rhee (16:45.345)

Right.

Katie K (16:49.599)

worst case scenario you you go back to teaching, right? And I was like, okay, fair. I I it was a good plan. I had a fall back plan if I needed it. But it really just took off. So so twenty twenty two in the spring, I resigned from teaching and I started KRI that s that summer. Already having clients, right? I was the expression is I was flying the plane while I was building it. and

Sam Rhee (17:02.794)

Mm-hmm. Mm-hmm.

Mm-hmm.

Katie K (17:16.189)

And and actually then it ended up being a really huge blessing in my family because my mom was sick. She had been battling cancer for five years at that point. And in the fall, she, you know, got really sick and I was taking care of her. It's just my sister and I here taking care of her. So that was really that was like the toughest season of my life was the fall of twenty twenty two because you know, you're trying to like do life and I've got three kids and Jim works long hours and my mom is sick and

Sam Rhee (17:24.669)

wow.

Sam Rhee (17:41.986)

Mm-hmm. Mm-hmm.

Katie K (17:44.768)

My sister just had like a little newborn at that point too. So it was tough. It was a lot. but I kept thinking to myself, Mike, like, thank God for this job, for this transition, this like a little bit of more freedom in my schedule to be able to make my schedule, to still be able to help people, but also be there for my family. And so I was just really grateful for that. So, and and at the same time, I was so grateful to be able to come into bison and just again, like I said.

Sam Rhee (17:47.85)

Mm-hmm. That's a lot, yeah.

Sam Rhee (18:01.046)

Mm-hmm. Mm-hmm.

Mm-hmm.

Katie K (18:13.825)

just just be there for an hour for myself and not have to like worry about the hard stuff happening at home. So and it's just been it's just been a really wonderful business since. Like bison members are awesome. Like I've been able to serve a few of bison members in their homes and I've got more coming up and it's just really taken off and it's been I keep I say life giving is the word that I use and it really has been life giving. It's I'm I'm creative again. I

Sam Rhee (18:24.942)

Mm-hmm.

Sam Rhee (18:29.272)

Mm-hmm. Mm-hmm.

Katie K (18:41.183)

make my own schedules, my clients are awesome and I love the work. So

Sam Rhee (18:42.88)

Mm-hmm. Mm-hmm. Yeah. Susan loves what you do and you don't break the bank doing it either, which is always good for me. And so like so it's like you are so

Katie K (18:48.725)

Mm.

Katie K (18:53.983)

Yeah.

Sam Rhee (18:59.158)

practical and aesthetic at the same time, which is like really hard to mix the two, because you can always find someone who if you hand them like tens of hundreds of thousands of dollars, they'll find something. But like to to find things within a budget that really work well and like pull it together and look very like natural. Like I feel like everything that you've done I've seen looks

Katie K (18:59.991)

Mm.

Katie K (19:07.863)

sure.

Sam Rhee (19:25.696)

It like there's so there's some decor that is too try-hard and you see that a lot in Bergen County when you visit people's houses, it just screams like, you know, I am so cool or wealthy and so admire this. And and so to see something that just looks really like a place you want to be in is is great and I love that.

Katie K (19:30.455)

Mm.

Katie K (19:41.471)

Mm.

Katie K (19:49.003)

Hmm. Well, thank you. That's literally my goal is to I want people to love the homes that they live in and want to walk in and just take that deep breath and feel warmed and welcomed and cozy and you know, yeah, you can do that you can do that on a budget. You can also do that with like a huge budget. I mean, that's welcome too, but I'm also very happy and good about curating things, you know, high, low budget type of things where I thrive.

Sam Rhee (20:05.602)

Right.

Sam Rhee (20:16.29)

Where what has been the biggest challenge running a small business now that you've been doing it for a while?

Katie K (20:22.379)

Great question. I feel like I'm I'm really I'm quite organized, but even still, just time managing is still, you know, tricky just because things come up, right? Like I have a number of construction projects now that I do that I'm, you know, again, as I've sort of built and gotten a little bit bigger, my projects have gotten a little bit bigger as well. And so when I'm designing like whole home constructions from from architect plans on.

Sam Rhee (20:38.467)

Mm-hmm.

Sam Rhee (20:43.426)

Mm-hmm. Mm-hmm.

Katie K (20:51.985)

there gets to be times in there where, you know, I have site visits that I also need to take care of, and I've got, you know, design work to do, and I've like there's just a lot of things to juggle at any given time. so time managing's been hard. And then I just like learning the back end stuff. Like I went to school to be a teacher. I don't know about you know what I mean. Like I had I've I've had to teach myself and I learn by podcasting, I listen.

Sam Rhee (20:52.002)

Mm-hmm.

Sam Rhee (21:04.203)

Mm-hmm.

Sam Rhee (21:10.712)

Yeah.

Sam Rhee (21:14.146)

Yes.

Sam Rhee (21:18.083)

Mm-hmm.

Katie K (21:18.507)

to all the things. So I've done a lot of learning as I go and like fixing as I go. But but I love to learn, right? That's the teacher background in me. So I think that's been that's been the hardest thing is like the back end, the finances, figuring out how everything kind of works, finding the right programs that work for me, that work for my clients. that's definitely been the challenge.

Sam Rhee (21:30.243)

Mm-hmm.

Sam Rhee (21:34.094)

Mm-hmm.

Sam Rhee (21:39.234)

Mm-hmm. Mm-hmm.

Sam Rhee (21:43.661)

So talk to me a little bit about your ideas of fitness at this point. You're a mom of three. So obviously your perspective has changed. Not you know, obviously when we're young, we care a lot about our aesthetics and our fitness and how we are. And then it sort of transitions to what kind of messages are we giving or sending to our kids? How are we raising our kids in terms of their influences and what they do? So what is it that you are doing now for your three children?

Katie K (21:48.063)

Mm.

Katie K (22:05.942)

Mm.

Sam Rhee (22:13.584)

children, and how does CrossFit affect that or influence that as well?

Katie K (22:18.676)

Yeah, I mean big time, right? And I know again, I've heard other women on the podcasts mention this and say this. So I'm not alone in this, but I have two daughters and a son, two girls and my boy. And then and so like, you know, what when I was doing all my running and hit classes, it was the goal was to be skinny. And even growing up, the narrative or you know, what I sort of like

Sam Rhee (22:41.485)

Mm-hmm.

Katie K (22:47.538)

grew up with was don't eat that, you're gonna get fat. And always your you know, diet, diet, diet. And I don't know. So I just I've grown up with sort of that like baggage, so to speak. And and even at the old gym that I was a part of, like how many times did I hear like, girls, we gotta fit into our skinny jeans. And I'm like, you know, so I did but Sam, I didn't know. I didn't know that that was what

Sam Rhee (23:16.334)

Sure.

Katie K (23:17.672)

I didn't know that that was how I viewed fitness and my physical body until I started coming to CrossFit, until I started surrounding myself with people who with women who are freaking gorgeous and fit and strong. And I was like, you know, and and never have I heard anyone talking about, you know, dieting and fitting into my little skinny jeans and all this stuff. Like, there's just we are we have healthy, beautiful women. And so my

Personal like view of fitness and self-worth, all of that stuff has changed dramatically. And I I give CrossFit Vision all the credit for that. and the women there too. But now, right, I look, I look ahead and I'm looking at my daughter as my oldest is 12. I have a 12 and a 10-year-old. And you know, they're at that age where like they care and they're starting to care. And Grace is on the middle school soccer team this year, and so like everyone's active. So

Sam Rhee (24:03.726)

Mm-hmm. wow.

Katie K (24:17.222)

My goal for my kids is just to raise active, athletic, well-rounded kids who the narrative is not skinny and dieting. The narrative is, hey, we are strong and we are beautiful and we are fit and we can move our bodies. And praise God that we can move our bodies, that we're able to move the way we so it's just us an attitude of like being grateful for the movement that.

we're able to do each day. and just use our bodies, you know, for good. So that's my goal is to model that. And they've seen me like going to CrossFit and mommy's going to the gym and we talk like talk about my workout sometimes when I get home and they're like, How many burpies? and then Charlie gets on the ground and he does push ups. It's adorable. So it's just modeling, right? I mean we have to model behavior for our kids and be

Sam Rhee (24:47.918)

Mm-hmm.

Sam Rhee (24:57.592)

Mm-hmm. Mm-hmm.

Sam Rhee (25:11.19)

Mm-hmm.

Katie K (25:14.224)

be the the the role models that they need. So that's that's my goal and I hope I hope that they see that, you know.

Sam Rhee (25:21.89)

What do you do for nutrition and how do you feed your kids at this point? Do you do anything specific for you, for Jim, for your kids in terms of feeding them?

Katie K (25:31.557)

yeah, I mean that's obviously the struggle always for every parent, but and I cannot say that I'm as clean eating as Kevin and Raina, but we know I know I know. I don't know, it's life balance. I am big on like eat clean when you can as much as you can. So really like Monday through Friday, for me personally, it's I eat really light and clean. I listen to my body when I'm hungry I eat.

Sam Rhee (25:41.75)

Nobody is.

Sam Rhee (25:54.08)

Uh-huh.

Mm-hmm. Mm-hmm. Mm-hmm.

Katie K (26:01.066)

Which again, that was a shift for me because it was, you know, it's breakfast time, so we need to eat and you need to finish your plate. Or it's lunchtime and it's you need to eat and it's so the shift now is listen to your body, intuitively eating, right? Eating good things are gonna feel your body. But also like, listen, on the weekends, if I wanna have a cocktail and some buffalo chicken dip, like I'm not gonna hold back. So

Sam Rhee (26:10.338)

Mm-hmm.

Sam Rhee (26:15.458)

Mm-hmm. Mm-hmm.

Sam Rhee (26:24.152)

Mm-hmm. Mm-hmm.

Katie K (26:25.842)

Everything's life balance. And so I s again, that's like my kids sort of finit follow that same thing where we balance our family meals with like some good healthy choices. And then, hey, we had pizza tonight. Like here's the reality. Jim's traveling, it's pizza night with mommy. so so I just, you know, that and that's and that's life. That's maintainable to me. It's what's not maintainable for me is being super strict all the time and

Sam Rhee (26:31.63)

Mm-hmm.

Sam Rhee (26:38.187)

Mm-hmm.

Ha ha ha.

Katie K (26:53.224)

macro counting and stuff like that. That stuff gets in my head and messes with me. So it's just balance of life and and food is balance as well.

Sam Rhee (27:02.638)

Very practical. How about injuries? Have you ever been injured through CrossFit or outside of CrossFit? Mm-hmm.

Katie K (27:08.678)

No, not really, actually. thankfully. I and I think that's like kind of how I also, you know, I joke about like not being the like fittest person in the room and I'm not always winning at the top of the leaderboard ever. It's because I'm a little bit more cautious in my workouts, like I'm sometimes a little bit more afraid of going too heavy to push that limit. I'm also like afraid of getting injured. so so I haven't gotten injured.

Sam Rhee (27:19.35)

Mm-hmm. Mm-hmm.

Sam Rhee (27:28.078)

Mm-hmm.

Mm-hmm.

Katie K (27:34.112)

Thankfully, I've tweaked things here and there, but really nothing nothing severe, which has been which is great. Right. I mean, again, the goal is to be able to do this for a long, long time. So I don't ever want to put my body in a compromising position where I can't do this because that stinks. Like I love doing this.

Sam Rhee (27:34.594)

Mm-hmm. Mm-hmm.

Sam Rhee (27:40.674)

Mm-hmm. Mm-hmm. Mm-hmm.

Sam Rhee (27:48.447)

Mm-hmm. Mm-hmm. Right. No, very smart. let me ask you, and this is I don't know exactly how to ask, and it's a delicate topic, but I wanna ask only because there are other people at the gym who I feel also have similar perspectives. So for example, Dave's brother, Aaron, was a pat is

He was at the gym, he's a pastor. we have several other people who are pastors. I know we have a lot of people who are super devout in terms of their religion or, you know, how they live their life. And yet cross like our gym I for example, the McKinney's like, you know, he's a pastor, Mike, but he never talks about I mean, most people don't talk about their job, but like

Katie K (28:18.143)

Mm.

Katie K (28:23.286)

Mm.

Sam Rhee (28:43.65)

This is also sort of a calling or it's a way of life. I don't know what you wanna call it, but it it it seems to conspicuously stay out of the gym. But I also know that there could be things at the gym that may not be so in concert with what some people

feel. For example, there's you know, we've discussed this, like there's some music that is really raunchy and terrible from a cultural standpoint, like a lot of profanity. and it's funny because I remember like, for example, this shirt that I'm wearing I was on the bison bowl with Aaron and it said team bad

Katie K (29:07.582)

Mm-hmm.

Sam Rhee (29:27.586)

Bad Mother Fathers, which was, you know, sort of a play on MF or you know. And he said, I don't think I can actually condone that. Like I I it would be hard for me to wear it. My per you know, the people at my congregation might not really appreciate that. So is there any conflict in your life with, say, the principles you live by and then anything that you see either at the gym or outside the gym and and how do you reconcile conflicts like that?

Katie K (29:41.278)

Yeah.

Katie K (29:48.094)

Mm.

Katie K (29:55.165)

you know, it's funny because I see and by the way, honorees are members of our life group in our church too. So there's a lot of Christians, you know, that in our church that we get to connect with and have a lot of commonality with. and I just think, you know, Mike, McKinney, same thing with Dave and Aaron, like there's a lot of there's a lot of men in our ch in our church, in our gym that are just I think I I always think of them as like the silent leaders. Like

Sam Rhee (30:02.552)

Yes.

Sam Rhee (30:08.706)

Mm-hmm.

Sam Rhee (30:15.79)

Mm-hmm.

Katie K (30:24.35)

They're not gonna lead. They're like they're not gonna be, you know, I don't know, preaching from from the top of a box, you know, the gospel of Jesus. They will if you ask them, but they're gonna silently lead and show and lead by example. And I think that speaks louder sometimes than anything else. you know, their their sort of the constant presence. And I think people notice I think two people just notice when you are a

Sam Rhee (30:24.375)

I see.

Sam Rhee (30:33.26)

Mm-hmm. Mm-hmm. Mm-hmm.

Katie K (30:53.27)

Truly, genuinely joyful, positive person. When you carry that with you into the gym and you genuinely care about people and you genuinely love on and respect people. And so but the funny thing is like we're all human. and do we love some, you know, 90s hip-hop rap RB big booty mix? For sure we do. Like Mike McKinney and I are gonna be the first ones dancing, okay?

Sam Rhee (30:57.314)

Mm-hmm.

Sam Rhee (31:10.542)

Mm-hmm.

Sam Rhee (31:16.526)

Katie K (31:22.344)

And Karen will be rolling her eyes with Jim. It's fine. It's fine. because that's how we are. so I I just no, there's not conflict, you know, per se. If if there's stuff that we're like, like, ooh, this is maybe not like something that is fully aligned with the, you know, that in models what we should be how we should be living or whatever, then it's something that we're sort of quietly just

Sam Rhee (31:35.16)

Mm-hmm.

Sam Rhee (31:43.214)

Mm-hmm.

Katie K (31:50.229)

backing away from. Like it's something that we're, but again, it's not like I'm not there to make a scene. Like I love and believe in Jesus. And if you'd like to hear more about that, I would love to talk to you about it. Come to church. But you know what I mean? Like I and so I think that I think that that's also true of the Aaron and the Dave's and the Mike and the Karen's and the Andrew and the Stephana Race Ray. And so I just think there's a lot of people that you might not even know, but

Sam Rhee (31:51.854)

Mm-hmm.

Sam Rhee (31:55.863)

Mm-hmm.

Mm-hmm.

Mm-hmm. Mm-hmm. Mm-hmm.

Mm-hmm. Mm-hmm. Mm-hmm. Mm-hmm.

Katie K (32:17.504)

But they're gonna lead and they're gonna lead by example. And I so my you know hope is being a Christian in a j a gym where not everyone's Christian and they may not even believe what I believe and or agree with me is not that we're gonna come to an agreement and I'm not gonna tell you that you're wrong and I'm right. It's that I'm just gonna be I'm just gonna be a light to you in your life and I'm gonna be there for you and that I don't know. That's it. That's the gospel.

Sam Rhee (32:17.539)

Mm-hmm.

Sam Rhee (32:25.388)

Mm-hmm. Mm-hmm. Mm-hmm. Mm-hmm. Mm-hmm.

Sam Rhee (32:36.141)

Mm-hmm.

Sam Rhee (32:39.766)

Mm-hmm. Mm-hmm.

Sam Rhee (32:44.982)

I think in our society there are so many polarizing influences now and everyone has to take a side and these culture wars have really been out of hand and I think that narrative of if you're not for something, you must be against it. It's really ch it's really challenging and difficult. And so I s am try so I really like

Katie K (33:05.694)

Mm.

Sam Rhee (33:12.458)

And and I think the people at the gym do an admirable job of exactly what you say. They we many people have different beliefs. they abide by those beliefs and they live by those beliefs, but they're not making

problems in terms of if you are not aligned with that, somehow I have to be in direct conflict with you or or somehow do something to show that we are in conflict. And I think that honestly, I think the world would be a lot better. I was just reading about

Who was it, Ed Sheeran and all these opening acts that dropped out because someone said something about Palestine at one of the stadiums and then the stadium owner called him and said you can't have these acts because they're saying stuff about Palestine and and all of these things when I think of our community and all the different people there.

Katie K (33:50.922)

Mm.

Sam Rhee (34:09.694)

I love the Kaporuses. I love Andrew and Steph. I love everyone else that's there. And yet I've never seen anyone sit there and tell me how I should live my life, what I should say, where you know. I

Katie K (34:13.44)

Mm-hmm. That's it.

Sam Rhee (34:27.446)

use people as examples and like you said, lights for me, but I don't necessarily feel like anyone is telling me other than, you know, make sure you squat deeper on your s on your back squat or, you know, you're that's right, you're not reaching depth on your wall balls, you know, lockout up top. Those are the those are the things that people are getting after me. And I I think maybe because

Katie K (34:31.734)

Mm.

Katie K (34:43.158)

That's the CrossFit gospel.

Sam Rhee (34:55.402)

also we're focusing on something that is universal for everyone is that we you know being fit, being healthy, you know, we we're all working towards that and and it's so funny that the most different people become friends. Like I n I have talked, you know, Chase Ferraro, he welds

Katie K (35:06.848)

Mm.

Sam Rhee (35:16.724)

and owns a a giant fabrication company. And then I talked to Mike Swalik, who works for a Unilever and sells women's body wash. And I, you know, and all these different people are doing so many different things that it's just enlightening to me. So that's why I asked you is because I I just wanted to see what your perspective was. And I actually has n I've never asked anyone at the gym about religious beliefs ever. Like never ever. and so I wasn't sure if that was a third

Katie K (35:34.888)

Mm-hmm.

Katie K (35:44.149)

Yeah.

Sam Rhee (35:46.608)

Trail, but I guess I don't know, just sort of the welcoming attitude that we have. That's that it's pretty positive.

Katie K (35:50.752)

Yeah. Well

Well, and right. And to your point, I think like no matter what we're coming into the gym with, whether our are our political beliefs, our religious beliefs, whatever, like you walk through those doors and that's like, you know, your your focus is now that commonality, that like that common goal of fitness, nutrition, health, right? That we're all there together, we're gonna suffer together, right? We've talked about that all the time. and so it doesn't

Sam Rhee (36:20.319)

Mm-hmm. Mm-hmm.

Katie K (36:23.88)

Like that that doesn't have to be the focus all the time. Like, right? That's a pillar that I stand on. That's one of my life foundations. And I bring that in with me to all the things that I do. But but to your point, right? Like I I'm just here to love on people, to be a part of this community. and so yeah, it's it's just it's something that I it's funny because right, I I bet we would we don't even know.

Sam Rhee (36:27.872)

Mm-hmm.

Mm-hmm. Mm-hmm.

Sam Rhee (36:40.363)

Mm-hmm. Mm-hmm.

Katie K (36:49.972)

It would be interesting to know more, right? About like what people's beliefs are. But the point is that like we we come together for a different purpose for that one hour. And I think that's just a neat thing that like we can believe all sorts of different things and be totally different people, but like we're all friends here. Like I you know, that doesn't it's not a there shouldn't be a polarizing factor when you come through and walk through the

Sam Rhee (37:02.53)

Yes.

Katie K (37:12.97)

doors of the gym. It can be, but I'm so grateful that bison is not that and I pray that it is never like that. Like I just keep we all hold our head high and love on each other and be a good be a good teammates, you know.

Sam Rhee (37:14.424)

Yes.

Sam Rhee (37:18.362)

Yes. Yes. Yes. Yes. There are certain things I know I would never want to breach with people at the gym, like politics, like, you know, like v

Katie K (37:28.478)

Yeah.

Katie K (37:34.9)

Yeah, politics, religion, right? Those are and money, maybe those are the three things you're asked about. I forget.

Sam Rhee (37:36.681)

Right. Yes. Yes. Yeah. Like I'm not I'm not gonna ask anyone like what do you think about vaccines or this or healthcare or you know, any of that because you I but I also know that if I heard anyone's views on those, I would totally respect it. I really believe that we should all like people should be free if they wanted to, and I've heard little inklings here and there about, you know, what people

Katie K (37:46.068)

Ooh.

Sam Rhee (38:03.564)

like believe in or who they want to vote for or or who they think is right. And even if I disagree, I really I really want people at the gym to respect everyone's views and not not feel like somehow they're not

liked because of that, regardless of you know, who you vote for or what your beliefs are. And, you know, obviously I have my own beliefs too and and they might not be in concert with others, but I really want to respect even if I don't agree or I don't believe in that s in that thing, that's okay. I still

Katie K (38:34.782)

Mm-hmm. Right.

Sam Rhee (38:39.84)

love you as a person and I think that you're awesome and, you know, I don't know, maybe my views will change in a year or two or five years or ten years and I might be thinking what you think. I don't know. My views change all the time. So I I gotta keep an open mind. So so I just feel like it and I I say this also because I have heard a few people sort of

Katie K (38:48.38)

Mm-hmm, mm-hmm.

Sam Rhee (39:01.26)

I don't wanna say complain, but just like mention that one person is this or s you know, maybe they've they s talked a little bit about politics or something or or religion and I I I just don't want people to sort of judge people by that. I want them to judge them the way you're saying is because they're awesome people and and we're all here together, so that is exactly right. so

Katie K (39:08.502)

Mm-hmm.

Katie K (39:14.986)

Yeah. Right. Judge by your character. That's right.

Sam Rhee (39:24.886)

What would you what kind of advice would you give someone now who's starting at CrossFit bison? And, you know, maybe they're like you, maybe they're maybe they're a young you know, a young mom, maybe they're not sure that this is for them, maybe they're scared for being injured, maybe they'd rather do something less, you know, less strength-based and more cardio. I don't know. Like what what could you tell them about this?

Katie K (39:39.358)

Mm.

Katie K (39:53.067)

You know, it's funny that you say that. there's there's plenty of people in my life that I'm still trying to encourage to like come drink the juice and come over to the CrossFit side. and and you know, it's it but you have to experience it. So my advice is always just give it a try. Please just come. Just the hardest part, like we always say, is walking through those doors. because it it really, right? You got you and Dave preached this from the mountaintop too. Like it is for everybody, and it really is.

Sam Rhee (40:00.831)

Mm-hmm. Mm-hmm.

Sam Rhee (40:13.134)

Mm-hmm.

Katie K (40:20.658)

My advice is just have fun with it. Like really have fun with it. Cause it can be so much fun. I know you and Raina had talked a little bit last week about just that like the whiteboard and the competitiveness, right? Like, cause everyone's mentality can be very different. So I actually feel bad for people that that come in and CrossFit is like an anxiety producing thing. you know what I mean? Like not that I don't get anxious and butterflies too, I for sure do.

Sam Rhee (40:23.01)

Mm-hmm. Mm-hmm. Mm-hmm.

Sam Rhee (40:30.798)

Yes.

Sam Rhee (40:42.529)

Yes.

Katie K (40:48.138)

But right, like I don't think we should walk into a workout with this expectation and weight on our shoulders, like we should just be doing we gotta be the best, you know, at the workout today. Like I would just encourage people to walk in, do your best, and you've now walked out one percent better than you were an hour ago, right? Like just do your best, be competitive with yourself if that's what you want. and you you

Sam Rhee (40:59.307)

Mm-hmm. Mm-hmm.

Mm-hmm.

Sam Rhee (41:14.75)

Mm-hmm. Mm-hmm.

Katie K (41:17.034)

I mean, with anything in life, like you're gonna take you're gonna take from it what you put into it. So if that's getting involved in events, like or not, right? Like I you're gonna take from CrossFit what you put into it. So I would just encourage someone to give it a try. You're gonna be fine. It's gonna be wonderful pain. and but you're gonna feel so much better about yourself. Like I just I do, I feel better as a human being, as a person. I feel better now at the age of 41.

Sam Rhee (41:22.21)

Mm-hmm.

Sam Rhee (41:25.582)

Mm-hmm.

Sam Rhee (41:30.285)

Mm-hmm.

Sam Rhee (41:37.057)

Mm-hmm.

Katie K (41:46.015)

Then I felt at the age of thirty five. Then I felt like I wish I had CrossFit when was twenty five. I really do. Like I love our young people at CrossFit who are doing things the right way now. so you know, just take it easy. Have fun.

Sam Rhee (41:46.574)

Mm-hmm. Wow.

Sam Rhee (41:54.286)

Mm-hmm. Mm-hmm.

Sam Rhee (42:00.537)

Give me a time management tip. I I need to know how you balance all this stuff. Like what is your go to time management? Yeah, what is it? my god, wow, what is that? Is that your planner? And and it's on a whiteboard, like an a a dry erase board?

Katie K (42:05.088)

Sammy ready? Time blocking.

Katie K (42:11.378)

Yes, that's my weekly plans.

Yes. So I I I recently my body rejected me a little bit a couple weeks ago and I got shingles at the age of forty one. So this is really fun. You have Sam, it's like what in the world? I'm forty and I have what?

Sam Rhee (42:26.75)

I've had that. It's terrible, yes. Yes. It's the w it's the worst. I ended up getting and then I got the vaccine to the Shingrix which like 'cause I n after because I was like, I never want to get this again, it was so terrible.

Katie K (42:38.193)

Before.

Katie K (42:44.842)

thankfully mine wasn't like super painful but it was like all over my rib cage so it was really a very uncomfortable so anyway all that to say everyone in my family and my friends and God was like no Katie chill out calm down so I s I've again yes I know yeah yeah yeah so so anyway I have and this is recently right I've been thinking about doing this and wanting to do it

Sam Rhee (42:47.596)

Yeah. Yes. Yes.

Sam Rhee (42:57.334)

Yes. Yeah, it was probably your immune system was down, which is probably why you got it. Just just to throw that in there.

Katie K (43:11.318)

I've always been like a calendar person, but now I'm like, all right, let me like I need to write it down. So I'm just time blocking. I'm literally blocking out time for this week to here's my open gym workout, and then I'm gonna go to a cabinet meeting, and then I'm gonna have a follow up on the plumbing supply that's supposed to be delivered and you know, so I just time block my day, so that I know what to look forward to. I know how many hours I'm, you know, putting towards different projects and

Sam Rhee (43:14.252)

Mm-hmm.

Sam Rhee (43:18.412)

Okay.

Sam Rhee (43:23.042)

Mm-hmm. Mm-hmm.

Sam Rhee (43:28.056)

Mm-hmm.

Mm-hmm.

Sam Rhee (43:40.558)

Mm-hmm.

Katie K (43:41.247)

I'm literally time blocking again my workouts. I'm time blocking my time for rest. So I literally have hours throughout the week where it says like coffee and rest. Or you know, like devotion time and coffee time. And so I have to block time out for myself to just in find intentional rest because I am the type of person that will work from sunup to sundown.

Sam Rhee (43:44.408)

Mm-hmm.

Mm-hmm.

Sam Rhee (43:52.216)

Mm-hmm.

Sam Rhee (43:59.289)

Mm-hmm.

Sam Rhee (44:06.038)

Mm-hmm. Mm-hmm.

Katie K (44:09.97)

And sit down at eight thirty at night and be exhausted and wonder why. And I'm like, 'Cause I just didn't stop moving all day, you know. So yeah.

Sam Rhee (44:10.038)

Mm-hmm. Mm-hmm.

Sam Rhee (44:18.06)

Well so let me ask you two questions. One is how far in advance do you time block? And then two, why do you have it on dry eraseboard instead of like your phone or your you know, your like there's so many apps or even just like Google Calendar, like why why do you not do it electronically?

Katie K (44:27.496)

Yeah.

Katie K (44:33.096)

Yeah, yeah. This is a great question. because I'm crazy? No, I I do we gym you know, we have our shared Google Calendar with for like family stuff. but this is in my office. This is my this is my home office, and so I am a visual person. I also like just writing and planning and if I need to change and adapt, I do that. So it's just my

Sam Rhee (44:37.826)

Yeah.

Sam Rhee (44:43.362)

Okay.

Sam Rhee (44:48.298)

I see.

Sam Rhee (44:55.252)

Mm-hmm. Mm-hmm.

Katie K (44:59.412)

This is my visual calendar reminder when I'm working during the day. This is my work schedule. And then my family time, like after 3 p.m., then it's my Google Calendar, my shared calendar with Jim and family stuff. so yeah, I was trying to do all of it on Google Calendar, and then it's like there's 15 things on my Google Calendar for Monday. And Jim's like, Can we not can we stop this craziness? So I had to make a separate work thing. And so that's just how it's fine. It works for me. And

Sam Rhee (45:04.386)

Mm-hmm.

Sam Rhee (45:10.712)

Mm-hmm.

Sam Rhee (45:16.184)

Mm-hmm.

Sam Rhee (45:20.776)

Ha ha ha.

I I see.

Katie K (45:28.062)

It just you gotta find what works, right? Like it doesn't matter what you do and you know how many kids you have and all the things. Like but I for me it's because I like to check things off of a list and because I'm like a planner personality, this serves me well because I'm able to feel accomplished and get all the things that I need to get done during a day, even though some of those intentional things are planned rest. So I've adapting

Sam Rhee (45:30.732)

Right. Right.

Sam Rhee (45:39.66)

Mm-hmm. Mm-hmm.

Sam Rhee (45:48.738)

Mm-hmm.

Katie K (45:54.568)

As I get older and need a little bit more of that structured time, that's served me well.

Sam Rhee (45:59.779)

How far in advance are you time blocking? 'Cause that only looks like you could do about a week or two tops. Yeah. So you just you you time block a week

Katie K (46:03.762)

Yeah, this is this is just a week. That's one week. Yeah. Just on so Sunday after church, I come home, kids are kids are doing quiet time. Jim's usually snoring taking a Sunday nap. And I come and sit in here and I just time block my week out and and look ahead. so it works. By the way, my fun for all of you guys out there, my quote of the week is success and failure are both hard. It's it's hard to succeed.

Sam Rhee (46:11.671)

huh. Yeah.

Right.

Sam Rhee (46:22.306)

That's awesome. I love that.

Katie K (46:32.788)

It's also hard to fail. And so choose your hard. Like, what are you going to choose this week? Right? Pretty deep.

Sam Rhee (46:37.708)

Hm. Yeah. Yes. Hard to succeed, hard to fail.

Katie K (46:43.72)

It is, it's hard to fail sometimes you have to be intentional about not putting forth the effort if you're gonna fail at something. So you're gonna choose your hard. You're gonna either choose to succeed or choose to fail.

Sam Rhee (46:53.836)

Yeah, it seems like all my heart has been on the fail side, not so much the succeeds side later. I'm like, damn, where am I so where sorry, but where are my succeeds when I'm trying this hard? But I love that. I'm gonna I'll I'm gonna steal that from you. I'm gonna use that. So Katie Katie Rose Inspired.com. You are

Katie K (47:04.994)

Sam, stop it.

Katie K (47:15.722)

Yes, please follow me.

Sam Rhee (47:17.642)

Yes, it's and yep, that's both your Instagram as well as your website. So I would thank you so much for spending the time. I I feel like you you are a light at the gym. I I always see a smile on your face. You're always super positive out there. I'm not, so I'm gonna have to try to do a a little more smiling. You know how they you know, that horribly sexist thing where people say to a girl, you'd be so much prettier if you smiled.

Katie K (47:37.91)

You can do it.

Katie K (47:47.594)

Mm-hmm.

Sam Rhee (47:47.857)

I just realized that that's really applying to me. I I really ought to smile a little bit more for myself. So I'm gonna

Katie K (47:52.929)

But you're a good you're like there fist pumping everybody after every workout. You're very you're very social and communicative. So, you know, even if you're not smiling on your face, you're like, you're showing us that you care.

Sam Rhee (47:59.808)

I I try. I appreciate that. Thank you so much. thank you for spending the time and taking the time this Sunday. hopefully Jim appreciates everything that you're doing while he's out. Yes, I know he's busy at work too. So thank you and I will see you at the gym very soon.

Katie K (48:15.889)

he does.

Yeah. Yeah.

Thanks, Amy. It was my pleasure. Good talking to you.