Hey, I’m Katie, and welcome back to Cheese Curds & Coffee, where we turn life’s mess into momentum—one challenge at a time. In Episode 10, we’re talking about designing your decade—creating a vision for the future that drives every decision you make about your health, habits, and nutrition. Lasting transformation doesn’t start with cutting carbs or counting macros—it starts with clarity, identity, and awareness.

We dive into why vision comes before action. Action without direction can burn you out. You can follow every diet or program, but if it isn’t connected to who you want to become, it won’t stick. When you know your “why,” every choice has purpose. I share how having a long-term vision changed my approach to health, helping me focus on building the person I want to be ten years from now—strong, confident, and consistent—rather than obsessing over day-to-day perfection.

Next, we explore the concept of your future self. Where do you start if you’ve never thought about who you want to become? Start simple: imagine your life ten years from now. What does a healthy day look like? What habits does that version of you already follow? In the episode, we introduce a version of this called the Ten-Year Mirror Exercise from our Nutrition Edition course, which helps listeners create a clear picture of their future self. Once that vision is established, small, intentional actions—like drinking water before coffee or making time for breakfast—become obvious first steps to align with that vision.

We also discuss the missing ingredient: awareness. So often we know what to do but fail to act. Awareness creates control instead of guilt. Tracking sleep, hydration, meals, or even patterns of snacking and skipping meals allows you to notice behaviors, understand triggers, and create systems that support your goals. Awareness is about observation, not judgment, and it sets the foundation for sustainable, compounding progress.

Episode 10 also includes an action step for listeners: take five minutes to journal on the question, “Who am I becoming, and what does that version of me value?” Then pick one small habit that aligns with that vision—maybe it’s walking after dinner, drinking a glass of water before each meal, or another simple action. The goal isn’t perfection—it’s alignment. Each small, consistent step builds momentum toward the person you’re becoming.

Finally, we transition into the next phase of the Nutrition Edition course: Fuel Foundations. Next week, we’ll move from mindset into mechanics, showing how to fuel your body confidently with macros and energy balance. The focus is empowerment, not restriction, connecting your vision to your daily habits so you can build a sustainable, healthy nutrition lifestyle.

🎧 Listen to Episode 10 of Cheese Curds & Coffee to start designing your decade, align your daily choices with your future self, and take your first actionable step toward a healthier, sustainable lifestyle.

💬 Comment or tag us: What’s one small action your future self would take this week?

Follow us on Instagram: @cheesecurdsandcoffee

Key Themes:

• Vision creates alignment: you can’t sustain what isn’t connected to purpose
• Identity drives habits: act like your futu

🎙️ Thanks for listening to Cheese Curds & Coffee! If you enjoyed today’s episode, don’t forget to subscribe, leave a review, and share it with a friend who could use a little inspiration.

✨ Connect with us on Instagram for behind-the-scenes content, tips, and community updates: @cheesecurdsandcoffee

💬 Join the conversation, share your wins, and let us know how you’re turning life’s mess into momentum—one challenge at a time.

Hey, I’m Katie, and welcome back to Cheese Curds & Coffee, where we turn life’s mess into momentum—one challenge at a time. Over the past episodes, we’ve explored mindset, habits, small wins, consistency, intensity, and the power of community. You’ve seen how even small actions, repeated consistently, create momentum and transformation. In Episode 9, we’re taking the next step: building a sustainable nutrition lifestyle.

This isn’t about fad diets, extreme programs, or quick fixes. It’s about small, repeatable habits that fit your real life and deliver lasting results. Allen and I discuss why so many diets fail—they’re temporary, overly restrictive, and disconnected from everyday life. Sustainable nutrition is different. It integrates habits into your day-to-day routine, focusing on momentum, consistency, and flexibility rather than perfection.

We also share practical examples of small nutrition habits that compound over time: drinking a glass of water before each meal, adding protein to breakfast consistently, or tracking one meal per day. These small actions build confidence, reinforce positive choices, and create trust in yourself—laying the foundation for long-term success.

Episode 9 also introduces our Nutrition Edition course, a step-by-step guide designed to take the guesswork out of building healthy nutrition habits. Allen and I preview the upcoming modules, which will help listeners:

• Align daily habits with long-term goals through vision and mindset work
• Master macros and energy balance to fuel their bodies effectively
• Stack habits incrementally to build momentum without overwhelm
• Develop strategies to overcome internal barriers and self-sabotage
• Recover gracefully from setbacks and maintain consistency without guilt
• Reflect, track, and celebrate small wins to reinforce lasting change

Throughout the episode, we emphasize that sustainable nutrition isn’t about doing it all at once or being perfect. Progress comes from consistent, intentional actions—small wins repeated over time—supported by the right mindset, habits, intensity, and community.

🎧 Listen now to Episode 9 of Cheese Curds & Coffee and learn how to start building your sustainable nutrition lifestyle today. Whether you’re just beginning your journey or looking to make habits stick, this episode provides practical tools, actionable strategies, and inspiration to make nutrition simple, manageable, and life-changing.

💬 Comment or share: What one small nutrition habit will you start this week to build momentum?

Follow us on Instagram: @cheesecurdsandcoffee

Key Themes:

• Sustainable habits over fad diets: small, repeatable actions create lasting results
• Nutrition Edition course introduces practical, step-by-step guidance for daily habit systems
• Immediate action: implement one small habit this week to start building momentum
• Reinforces core principles from Episodes 1–8: consistency, small wins, mindset, and community
• Nutrition transformation is about flexibility, repeatability, and long-term progress, not perfection

🎙️ Thanks for listening to Cheese Curds & Coffee! If you enjoyed today’s episode, don’t forget to subscribe, leave a review, and share it with a friend who could use a little inspiration.

✨ Connect with us on Instagram for behind-the-scenes content, tips, and community updates: @cheesecurdsandcoffee

💬 Join the conversation, share your wins, and let us know how you’re turning life’s mess into momentum—one challenge at a time.

Hey, I’m Katie, and welcome back to Cheese Curds & Coffee, where we turn life’s mess into momentum—one challenge at a time. In this final episode of our season, we’re talking about the power of small wins—why transformation isn’t about giant leaps, but about the little choices repeated consistently over time. When you combine focus, intensity, consistency, and the right support system, those small wins create a big impact in your fitness, mindset, and life.

We start by reflecting on progress from the past episodes, looking at moments that highlight how small victories build momentum. Whether it was pushing past mental barriers, showing up consistently, or leaning on community support, those incremental wins added up to real growth. Even setbacks became lessons that helped us adjust, improve, and keep moving forward. Allen and I talk about why small wins matter more than we often think—they build confidence, reinforce habits, and encourage the next positive choice, creating a compounding effect that fuels lasting transformation.

Next, we integrate lessons learned from our discussions about habits, mental barriers, and community. Fitness is more than physical strength; it’s a tool for self-improvement, mental resilience, emotional growth, and self-awareness. We emphasize that consistency and intensity work together, and that repeated, intentional actions are far more powerful than one large effort done occasionally. Our conversation reinforces the idea that growth isn’t linear—life disruptions, self-doubt, and challenges happen to everyone—but awareness, reflection, and accountability help maintain progress.

Then, we dive into actionable strategies to start building momentum through small wins. Listeners will learn how to pick one habit to focus on for the week—whether it’s a 10-minute workout, meal prep, or journaling—and celebrate completing it. We talk about how consistency keeps you moving, intensity ensures each action is meaningful, and community provides support and accountability. Reflection is a key tool: noting wins, no matter how small, reinforces progress and helps habits stick. We also share ways to stay motivated when progress feels slow, emphasizing the importance of focusing on the process, not just outcomes.

As we look forward, we encourage listeners to adopt a mindset that embraces incremental growth, leans on community support, and views every small, intentional choice as a step toward lasting transformation. This episode closes with a reminder that transformation isn’t about perfection; it’s about starting, showing up, and consistently building momentum. Every positive action compounds over time, and when combined with reflection and celebration, those small wins become the foundation for long-term success.

🎧 Listen now to Episode 8 of Cheese Curds & Coffee for practical strategies, inspiring stories, and guidance on how to take control of your progress through small, intentional choices.

💬 Comment or share: What’s one small win you achieved today that’s moving you closer to your goals? How do you celebrate the little victories in your life?

Follow us on Instagram: @cheesecurdsandcoffee

Key Themes:

• Small wins compound into significant transformation
• Consistency, intensity

🎙️ Thanks for listening to Cheese Curds & Coffee! If you enjoyed today’s episode, don’t forget to subscribe, leave a review, and share it with a friend who could use a little inspiration.

✨ Connect with us on Instagram for behind-the-scenes content, tips, and community updates: @cheesecurdsandcoffee

💬 Join the conversation, share your wins, and let us know how you’re turning life’s mess into momentum—one challenge at a time.

Hey, I’m Katie, and welcome back to Cheese Curds & Coffee, where we turn life’s mess into momentum—one challenge at a time. In this week’s episode, we’re diving into something that can make or break your progress: community. Fitness and personal growth don’t happen in a vacuum. Surrounding yourself with supportive, motivating, and accountable people can take your consistency and intensity to the next level.

I share my first experiences with fitness communities and how they completely changed the way I approached showing up. When I first joined CrossFit, I didn’t just get a workout—I found a community. The encouragement, camaraderie, and seeing everyone push themselves inspired me to stay consistent, push harder, and realize I could do more than I ever thought possible. Without accountability, motivation fades. Skipping workouts or making excuses is easy when you try to go it alone. Community makes showing up easier, more enjoyable, and more sustainable.

We also dive deep into the role of accountability—why having someone who cares about your progress is far more motivating than judgment or pressure. Healthy accountability energizes you rather than stresses you out. Knowing someone is rooting for you changes the way you approach workouts, nutrition, and personal goals, even when life throws setbacks your way. A strong support system helps you bounce back faster because you’re not navigating challenges alone.

Next, we talk about community and motivation. When others are pushing themselves, it naturally motivates you to bring your best effort. Celebrating others’ wins and seeing them overcome challenges creates a positive feedback loop that inspires you to keep striving. I share personal stories from my fitness journey, like completing a tough workout because my teammates were encouraging each other—it wasn’t just about the physical challenge but the emotional boost from being part of a supportive group.

Finally, we discuss how to build your own community. Start small: find a friend, join a local class, or participate in an online accountability group. Look for people who encourage effort over perfection, share goals, and celebrate wins. Set shared goals, check in regularly, and push each other—it’s amazing how energy compounds when you have a supportive network. Healthy community connections accelerate growth, increase consistency, and make intensity more sustainable over time.

As we close, remember: community isn’t optional—it’s a catalyst for growth. Surround yourself with people who inspire you, hold you accountable, and cheer for your wins. Together, you can show up, push harder, and achieve more than you ever thought possible. Small habits, consistent effort, and supportive connections—that’s the real formula for success in fitness and in life.

🎧 Listen to Episode 7 of Cheese Curds & Coffee for personal stories, actionable tips, and insight into why your support system matters more than you might think.

💬 Comment or share: Who’s your accountability partner? How has community helped you grow?

Follow us on Instagram: @cheesecurdsandcoffee

Key Themes:

• Community accelerates growth and accountability
• Supportive environments boost consistency and sustainable intensity
• Celebrating wins and overcoming

🎙️ Thanks for listening to Cheese Curds & Coffee! If you enjoyed today’s episode, don’t forget to subscribe, leave a review, and share it with a friend who could use a little inspiration.

✨ Connect with us on Instagram for behind-the-scenes content, tips, and community updates: @cheesecurdsandcoffee

💬 Join the conversation, share your wins, and let us know how you’re turning life’s mess into momentum—one challenge at a time.

Life doesn’t always go as planned. Sometimes it’s a spilled cup of coffee, a stressful week at work, or something as simple as laundry that throws off your rhythm. In Episode 6 of Cheese Curds & Coffee, we talk about how life disruptions happen to everyone, and why habits, consistency, and intensity are the keys to getting back on track—whether it’s fitness, nutrition, or your overall personal growth.

I’m Katie, and together with Allen, we dive into a story that perfectly illustrates this: the “laundry moment.” I asked Allen to stop drying clothes on high, and his initial reaction was pure irritation: “I’ve been drying clothes this way for nine years!” But the real issue wasn’t the dryer—it was me, noticing my clothes felt tighter due to a few extra pounds. That moment of embarrassment and frustration became a perfect example of how life and everyday distractions can disrupt even the most committed habits.

We discuss why this matters: life throws obstacles in all of our paths. Habits get interrupted, schedules get off track, and sometimes we feel like we’re failing ourselves. But as we share in this episode, disruptions don’t erase progress. It’s not about perfection—it’s about honesty with yourself, showing up, and taking the next right action. Even small steps—tracking a meal, completing one workout, or making one positive choice—matter and compound over time.

Then, we break down how habits and consistency are the foundation for getting back on track. Drawing on principles from Atomic Habits, we explore the power of small, repeated actions, identity-based habits, and systems versus goals. Even when life knocks you off course, your habits give you a structure to return to. We talk about common mistakes people make when trying to restart, like going too hard, expecting immediate results, or beating themselves up—all of which can lead to burnout. Instead, combining consistency and intensity allows you to rebuild momentum while keeping your efforts meaningful and sustainable.

Throughout the episode, we share lessons learned from personal experience: life disruptions don’t erase progress, fitness isn’t about perfection, and small wins matter more than you might think. Whether it’s one workout, one healthy meal, or one intentional choice, those actions compound over time and create lasting transformation. By reflecting honestly, showing up consistently, and applying intensity where it counts, you can reclaim control and get back on track with your fitness, habits, and life.

As we close, I remind listeners: habits will keep you moving forward, even when life gets messy. Fitness and self-improvement aren’t about being perfect—they’re about showing up, building momentum, and being honest with yourself. When life knocks you off course, pick yourself up. Start small, stay consistent, and keep moving. That’s how growth happens—one choice at a time.

🎧 Listen now to Episode 6 of Cheese Curds & Coffee for practical tips, real-life stories, and inspiration to reclaim your momentum.

💬 Share your own story in the comments or tag a friend: How do you get back on track when life throws you off?

Follow us on Instagram: @cheesecurdsandcoffee

Key Themes:

• Life disruptions happen, but habits and consistency matter
• Fit

🎙️ Thanks for listening to Cheese Curds & Coffee! If you enjoyed today’s episode, don’t forget to subscribe, leave a review, and share it with a friend who could use a little inspiration.

✨ Connect with us on Instagram for behind-the-scenes content, tips, and community updates: @cheesecurdsandcoffee

💬 Join the conversation, share your wins, and let us know how you’re turning life’s mess into momentum—one challenge at a time.

Hey, I’m Katie, and welcome back to Cheese Curds & Coffee, where we turn life’s mess into momentum, one challenge at a time.

This week, we’re tackling something we all deal with: mental barriers. It’s one thing to start a new habit, set a goal, or push yourself harder in the gym—but it’s another to face the real challenge happening inside your head. That voice that tells you you’re not strong enough, smart enough, or capable enough? That’s the mental barrier we’re breaking down in this episode.

Allen and I share our personal experiences with mental roadblocks—moments when fear, self-doubt, or perfectionism almost stopped us from showing up. I talk about the early days of CrossFit, when I would look around at everyone lifting and think, “I don’t belong here. I’m not strong enough.” The breakthrough came from small, consistent actions: showing up, focusing on my own progress, and reminding myself that improvement is a journey, not a single moment. Allen shares how he used to overanalyze everything at work and in fitness, letting the mental noise keep him from consistency. His shift came when he embraced progress over perfection, realizing that showing up imperfectly is far better than not showing up at all.

In this episode, we dive deep into the most common mental barriers that keep people stuck—self-doubt, comparison, fear of failure, perfectionism, and overthinking. We talk about why these show up exactly when you need consistency and intensity the most, and how to differentiate between an actual mental barrier and a signal that you just need a reset or recovery.

We also unpack strategies to overcome these mental roadblocks. You’ll hear about:

• The power of mindset shifts, like reframing discomfort as growth rather than failure
• Tools for reflection, journaling, and tracking progress to recognize patterns and wins
• Small, deliberate actions that build confidence and resilience over time
• Why intensity without self-compassion leads to burnout, and how balance is key

This episode is packed with real-life examples and stories from our own journeys, showing that mental toughness is built through consistent action, self-awareness, and a willingness to face discomfort head-on. Fitness is one of the fastest ways to practice this mental resilience because every time you push through a tough workout, you’re training your mind to handle challenges in every area of life—work, relationships, and emotional well-being.

By the end of this episode, you’ll have practical tips to start dismantling your own mental barriers today: starting small, layering habits gradually, tracking wins, reflecting regularly, and embracing consistency and intensity in a way that actually lasts.

If you’ve ever felt stuck, struggled to maintain momentum, or let your own mind hold you back from achieving your goals, this episode is for you. Mental barriers are normal, but they are also completely conquerable with awareness, small wins, and consistent action.

Key takeaways from this episode:

• Mental barriers are a normal part of growth and can be overcome with practice
• Consistency and intensity aren’t just physical—they build mental resilience
• Small, repeated actions compound into confidence, emotional stability, and personal growth
• Reflection, mindset shifts, and self-compassion are essen

🎙️ Thanks for listening to Cheese Curds & Coffee! If you enjoyed today’s episode, don’t forget to subscribe, leave a review, and share it with a friend who could use a little inspiration.

✨ Connect with us on Instagram for behind-the-scenes content, tips, and community updates: @cheesecurdsandcoffee

💬 Join the conversation, share your wins, and let us know how you’re turning life’s mess into momentum—one challenge at a time.

Hey, I’m Katie, and welcome back to Cheese Curds & Coffee, where we turn life’s mess into momentum—one challenge at a time. Today, we’re diving into a topic that so many people struggle with but that has the power to completely transform your life: building habits that actually stick.

We all want big results—stronger bodies, sharper minds, happier relationships—but the truth is, transformation doesn’t come from a single monumental effort. It comes from small, consistent actions repeated over time. Habits are the building blocks of everything we want in life, and when approached with intention and patience, they create lasting change. Whether it’s your fitness routine, nutrition, mindset, or how you show up emotionally and mentally, habits are the engine behind growth.

In this episode, I share what I’ve learned from my own journey about how to focus on consistency over perfection, how to stay motivated when progress feels slow, and how small, deliberate actions can compound into massive results. I walk through the power of tiny habits—like morning mobility routines, daily walks, or simple nutrition changes—and show how these seemingly small actions become the foundation for long-term transformation.

We also break down why so many people struggle to stick to habits even when they know they’re important. The answer often isn’t willpower—it’s systems. I dive into practical strategies for making habits easier to maintain, including routines, triggers, accountability, and celebrating small wins. When you design your day and your environment around your habits, consistency becomes natural, and the results start to appear without feeling forced.

This episode also highlights the science of habit-building, including insights from James Clear’s Atomic Habits. Habits work in loops—cue → routine → reward—and the magic is in the compounding effect: tiny improvements each day lead to massive results over time. As I like to say, “You don’t rise to the level of your goals; you fall to the level of your systems.” Understanding this mindset shift is key to staying consistent, even when motivation dips.

Beyond fitness, habits spill over into every area of life. I share how building fitness habits has influenced my relationships, mental clarity, emotional wellbeing, and even professional growth. When we focus on the systems and processes that support consistency, we unlock momentum that reaches far beyond the gym. Listeners will gain practical tips for starting small, tracking progress, staying accountable, and layering new habits gradually without feeling overwhelmed.

By the end of this episode, you’ll understand why consistency beats intensity, why small wins are powerful, and how building systems of good habits can transform your life from the inside out. Whether you’re just starting your fitness journey, looking to improve other areas of your life, or simply want a better framework for showing up consistently, this episode is packed with insights and actionable strategies.

Grab your coffee, find a cozy spot, and join me as we explore the art of building habits that stick—because transformation doesn’t happen overnight, but it does happen when you commit to the small steps every single day.

🎙️ Thanks for listening to Cheese Curds & Coffee! If you enjoyed today’s episode, don’t forget to subscribe, leave a review, and share it with a friend who could use a little inspiration.

✨ Connect with us on Instagram for behind-the-scenes content, tips, and community updates: @cheesecurdsandcoffee

💬 Join the conversation, share your wins, and let us know how you’re turning life’s mess into momentum—one challenge at a time.

Pull up a chair, pour your coffee, and join us for Episode 3 of Cheese Curds & Coffee, where we turn life’s mess into momentum—one challenge at a time. I’m Katie, and today we’re diving into a topic that I believe is at the heart of real transformation: intensity.

Now, when we talk about intensity, we’re not talking about burning out, overexerting yourself, or doing more than your body can handle. Real intensity is about showing up, leaning into discomfort, and pushing past the limits that hold you back. It’s about discovering the strength, resilience, and confidence you didn’t know you had. Growth doesn’t come from comfort—it comes from challenging yourself, embracing difficulty, and committing to the moments that test you the most. That’s where true transformation happens.

In this episode, I share how intensity has been a game-changer in my own fitness journey and how it can unlock growth in all areas of life—from your physical health to your mindset, relationships, and even your professional goals. You’ll hear stories of breakthrough moments when pushing myself past mental and physical barriers revealed a deeper strength and new capabilities.

We start by exploring what intensity really means in fitness. Is it about going harder in every workout, or is it about mental focus, resilience, and being present? I share personal experiences where embracing intensity helped me overcome obstacles, break through plateaus, and feel empowered by my own progress. We also discuss the balance between intensity and sustainability, because pushing yourself should elevate you—not burn you out.

Next, we look at why intensity is the key to personal growth. Fitness is just one part of the picture. When you bring intensity to your workouts, it spills over into other areas of life: your relationships, your business, your mindset, and your overall confidence. Discomfort becomes a tool, not something to avoid. I explain how leaning into these challenging moments has strengthened me mentally, helping me tackle fears, setbacks, and uncertainty with more courage and clarity.

We also dive into the psychological benefits of intensity. Pushing through tough workouts, finishing what once seemed impossible, and conquering physical challenges builds self-confidence and belief in your own abilities. I share the emotional highs of overcoming these challenges, and how that energy fuels growth outside the gym, empowering you to tackle life’s obstacles with renewed determination. For beginners, I provide practical ways to start incorporating intensity safely and sustainably, so anyone can experience the benefits without feeling overwhelmed.

Finally, we explore how to apply intensity for long-term success. Fear, doubt, and hesitation are natural, but when balanced with mindfulness and self-awareness, intensity becomes a tool for consistent growth, personal development, and transformation. I share my biggest lessons from embracing intensity and the mindset shifts that allow it to create lasting change, not just temporary progress.

By the end of this episode, you’ll understand why intensity matters, how to integrate it into your own fitness and personal growth journey, and why pushing past comfort is the fastest route to unlocking your full potential. If you’re ready to embrace challenge, lean into discomfort, and show up for yourself in a whole new way, this

🎙️ Thanks for listening to Cheese Curds & Coffee! If you enjoyed today’s episode, don’t forget to subscribe, leave a review, and share it with a friend who could use a little inspiration.

✨ Connect with us on Instagram for behind-the-scenes content, tips, and community updates: @cheesecurdsandcoffee

💬 Join the conversation, share your wins, and let us know how you’re turning life’s mess into momentum—one challenge at a time.