FOF Gym Chat
147 episodes - English - Latest episode: 6 days ago - ★★★★★ - 18 ratingsWelcome to FOF Gym Chat. We are Kenzie and Josh Presnell, owners of Fixed on Fitness. We are small business owners, parents, food junkies, and personal trainers.
Join us as we explore and discuss topics that come up in our gym, conversations we are having with members, lessons we are learning, challenges we are facing, strategies we are using, ad experiments we are trying. We chat all things health, fitness, nutrition, supplements, mindset, workouts, stress, burnout, entrepreneurship, and even parenting.
Have a question? Shoot us a DM @fixedonfitness on Instagram.
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Episodes
Stop Making These Mistakes - Part 1
April 19, 2024 11:00 - 14 minutes - 12 MBKP coming in solo for a brand new, 5-week mini series. 🚫 Don't let common pitfalls derail your wellness journey! Stay tuned for weekly episodes where we unveil crucial strategies to keep you on track! In our first episode, we explore the common pitfall of attempting to overhaul your lifestyle overnight. Learn why gradual changes are the key to sustainable success and how to implement them effectively for long-term results. Links to books mentioned - The Slight Edge The Compound Effect ...
You aren't stuck.
April 12, 2024 11:00 - 34 minutes - 27.7 MBIn this episode of FOF Gym Chat, we tackle the common feeling of being stuck in life and provide actionable strategies to break free. Remember, you're never truly stuck; you're just one choice away from progress. Join us as we discuss the importance of self-reflection, goal-setting, and self-care in navigating life's seasons and achieving your aspirations. Have a question? We'd love to chat about it. Shoot us a DM to @fixedonfitness on Instagram, and we'll get to your question soon. Enjoyi...
Train smarter, choose better...Exercise selection matters
April 05, 2024 11:00 - 31 minutes - 25.3 MBAre you making the most out of your workouts? It's time to take a closer look at exercise selection. In this week's podcast episode, we're diving deep into the art of choosing the right movements for YOUR body. At Fixed on Fitness, we believe that exercise selection is a personal journey. It's not about following the crowd; it's about selecting movements that are appropriate for your fitness level, experience, and any prior injuries you may have had. Our coaches are here to guide you and of...
Things to Know BEFORE Starting a Fat Loss Diet
March 29, 2024 11:00 - 1 hour - 48.4 MBIn this episode of FOF Gym Chat, we delve into the intricate world of fat loss diets. As summer approaches, the allure of quick fixes can be tempting, but are you truly equipped for success? We discuss the fundamental pillars that should be in place before embarking on a fat loss journey, emphasizing food quality, consistent tracking, activity levels, hydration, and sleep. Moreover, we explore the essential mindset, discipline, and planning required for a successful fat loss endeavor, ...
What to Expect in Training Cycle 3 :)
March 28, 2024 12:00 - 30 minutes - 24.8 MBGet ready...cycle 3 starts Monday, April 1st. Join us as we get a solid overview from Josh on what we can expect over the next 6-weeks. It's going to be GOOD :).
Why we utilize strength focused conditioning....
March 22, 2024 11:00 - 20 minutes - 16.2 MBReady to take your training to the next level? In this episode of FOF Gym Chat, we dive into strength-focused conditioning. We'll chat about common misconceptions regarding conditioning, how we believe you should approach conditioning, and why we feel that it's a vital part of your overall training program. Learn how to train smarter, not harder, and achieve superior results in less time. Tune in now and elevate your fitness game!
Strategies to Train During Busy Seasons + Training Around Your Cycle...should you be thinking about this?
March 15, 2024 11:00 - 39 minutes - 31.3 MBIn today's episode of FOF Gym Chat, we dive into the dynamic world of training during busy or stressful seasons of life, and explore the trending topic of training around your menstrual cycle. Discover practical strategies and tips to stay committed to your fitness journey even when life feels chaotic, and learn how to redefine what hard training looks like during different seasons. Plus, we'll unpack the trending debate on training around your menstrual cycle. Obviously, we are not doct...
Tempo Training, Aging, and Workout Partners
March 08, 2024 12:00 - 47 minutes - 38.1 MBWe are chatting all about training today! Tempo training...curious about the science behind tempo training? Join us on as we explore the "why" behind tempo and how it can revolutionize your training routine. From maximizing muscle engagement to preventing injuries, we dive into the many benefits of tempo training. Aging...what should we be thinking about when it comes to training hard as we age? Not sure about you, but our plan is to train hard well into our 80s and beyond. We do believe t...
Your Impatience Is Sabotaging Your Results
March 01, 2024 12:00 - 33 minutes - 26.5 MBPatience...everyone's favorite topic. It's what we are chatting about today. The truth is, your impatience is what often makes us quit. What would happen if we stopped placing made up timelines on our goals and dreams and started focusing on our progress? Join us on FOF Gym Chat as we unpack the topic of patience and how your impatience might be sabotaging your results. Learn strategies to cultivate patience and stay committed to long-term success. We do chat about the Slight Edge Curve t...
FOF Gym Chat Q&A - Week 4
February 23, 2024 12:00 - 32 minutes - 26 MBWe are back with a bonus week of Q&A. Thank you so much for your questions...we really enjoyed chatting through them. A few questions we answer today... How can I make the most out of 2-3 days a week in the gym? Do you still workout after a poor night of sleep? What's the best thing to eat post workout? Do I have to weigh, measure, and track my food? Should I be adding cardio? What are our go-to desserts? What are some good sources of carbs? How low fat is too low? Have a question? ...
FOF Gym Chat Q&A - Week 3
February 16, 2024 12:00 - 36 minutes - 29.1 MBPart 3 of our Q&A series....LET'S GO. Have a question? We'd love to chat about it. Shoot us a DM on Instagram to @fixedonfitness. Enjoy!
Bridge Week + Cycle 2 2024
February 09, 2024 12:00 - 25 minutes - 20.1 MBBridge week is coming, and it will be followed by up our second cycle of 2024! Join us as we chat about training splits, what to expect, and get Josh's thoughts on our next training cycle. Enjoy!
Calories....Part 2
February 02, 2024 12:00 - 43 minutes - 34.7 MBThis week is a follow up episode to last's weeks chat on calories. If you missed that episode, we highly recommend going back a week and checking it out before listening to this episode. Enjoy!
Let's Chat....CALORIES
January 26, 2024 12:00 - 29 minutes - 23.8 MBWe are going to take a short break from our Q&A to chat CALORIES. We had a question come up in the gym, and Josh took the time to do a short white board chat during class. It was incredibly helpful for those members, so we wanted to make sure everyone got the info :). We will do a follow up episode next week and then finish out our Q&A series. Have a question for us? Shoot us a DM to @fixedonfitness, and we'll get to it. Enjoy!
FOF Gym Chat Q&A Week 2
January 19, 2024 12:00 - 33 minutes - 27.2 MBJoin us this week as we dive into week 2 of our Q&A. Have a question? Shoot us a DM on Instagram to @fixedonfitness and we'll chat about it in an upcoming episode. Enjoy!
FOF Gym Chat Q&A - Week 1
January 12, 2024 12:00 - 33 minutes - 26.8 MBWe will be kicking off a Q&A series this week. We love getting your questions, and we are excited to have quite a few to work through over the next few weeks. If you have a question you'd like us to chat about, please send us a DM on Instagram to @fixedonfitness or email [email protected]. Enjoy!
So, you made a New Year's Resolution...
January 05, 2024 12:00 - 24 minutes - 19.6 MBJoin us today as we chat all things resolutions. Are we making them? What do you do when you get off track. Addition by subtraction. Standards vs. resolutions. Enjoy! K+J
Cycle 1 2024...What to Expect
December 29, 2023 12:00 - 20 minutes - 16.4 MBThe first training cycle of 2024 is HERE! Check out this FOF Gym Chat episode where we take a look at the training splits and give you a sneak peak about what you can expect for this cycle.
Training Cycle 8...What to Expect
November 10, 2023 12:00 - 18 minutes - 14.9 MBOur last training cycle of the year is here 💪. Check out the breakdown of what you can expect as we finish the year out STRONG at FOF. Enjoy! K+J
2023 Isn't Over Yet
November 03, 2023 11:00 - 25 minutes - 20.5 MBWe have 55 days left in 2023. The year isn't over yet. Now is not the time to say, "Screw it, I'll start over in January." Now is the time to keep working hard. Now is the time to make progress. Now is the time to stay consistent. What's our thought on dealing with the holidays? That's what we are chatting about in this week's episode of the FOF Gym Chat Podcast.
What kind of gym is FOF anyway?
October 27, 2023 11:00 - 31 minutes - 25.1 MBSo many people ask us..."What kind of gym is this anyway?" Are you a CrossFit...NO Do you do HIIT...NO What about stations and intervals...NO Our goal is simple. We are here to help you LOOK GOOD AND FEEL GOOD. Our workouts are designed specifically to help you build lean muscle, increase mobility and stability, improve your fitness, and change your body. ❌ If you're looking for a place to improve your bar muscle ups and kipping handstand push ups, we probably aren't the gym for you. ...
So, you want to change your body?
October 20, 2023 11:00 - 48 minutes - 39 MBHow do you change your body? Lift weights. Prioritize protein. Sleep. Recovery. Then hit repeat over and over and over and over..... You must understand that you have the power and the control to change your physique. Once you figure this out, your self confidence and what you believe you are capable of will skyrocket. Is it easy? Nope. But, it doesn't have to be overwhelming or all consuming. You will have do to things differently. You will have to be disciplined. You will have ...
Your Circumstances are NOT an Excuse
October 13, 2023 11:00 - 7 minutes - 6.11 MBKP coming in solo today. This week's episode is actually a replay of a video that was on my Instagram stories this week. It generated a bit of chatter, so I figured it was worth a repost. Here's the key point...your circumstances, feelings, and emotions are not an excuse to abandon your responsibilities. Enjoy! KP
Raise Your Standard
October 06, 2023 11:00 - 30 minutes - 24.3 MB"The strongest force in the human body is the need to be consistent with how you define yourself." - Tony Robbins This week, we are chatting about standards. What standards have you set for yourself? How do you define yourself? What are the non-negotiable things in your life? Where do you need to raise your standard? It's time to write a new normal for yourself. It's time to put yourself into an environment where you are challenged and lifted up. It's time to stop lowering your stand...
Fueling for Workouts
September 29, 2023 11:00 - 19 minutes - 15.6 MBWe are entering a TOUGH training cycle at FOF. We will be going hard and heavy for the next few weeks. If you want to push in the gym, you must commit to the recovery at home. Proper fueling before, during, and after workouts is vital to your recovery. Join us today as we chat about pre-workout and post-workout fuel. Enjoy! K+J
Training Cycle #7....What to Expect
September 22, 2023 11:00 - 20 minutes - 16.3 MBOur next training cycle begins on MONDAY, 9/25. Join us today as we talk about what to expect, how Josh felt about the cycle overall, and all of the fun things we have to look forward to over the next 6-weeks. Enjoy!
Expect the GOOD
September 01, 2023 11:00 - 20 minutes - 16.3 MBNEW FOF GYM CHAT PODCAST EPISODE ‼️ What would happen if you expected good things to happen to you? So often, we get up expecting everything to crash. Train yourself to believe in YOU. Train yourself to look for the good. Train yourself to expect opportunities. This week, we are chatting all about training the mind to expect GOOD things. Enjoy! K+J
Reputation
September 01, 2023 11:00 - 30 minutes - 28.6 MBReputation...sure, you have a reputation when it comes to the opinion of others, but how often do you think about the reputation you have with yourself. The reputation you have with yourself is also known as your self confidence. You build that reputation by keeping the promises you make to yourself. Join us as we chat today about reputation and how you can begin to strengthen the reputation that matters most...the one you have with YOU.
Show Me, Don't Tell Me
August 25, 2023 11:00 - 10 minutes - 8.73 MBKP coming in solo for the podcast today. Show me, don't tell me. Stop talking, start doing 🤫. It's time to let our actions speak louder than our words. Enjoy! Kenzie
Body Image....
August 18, 2023 11:00 - 27 minutes - 22.1 MBThis week, we are tackling a TOUGH topic. We are chatting all about body image. What's our experience with body image? How can we start to overcome the story in our mind surrounding body image? What can we do to make sure we set our kids up for success when it comes to body image? Enjoy!
Training HARD
August 11, 2023 11:00 - 40 minutes - 32.3 MBFun topic this week! We are chatting all about one of our FAVORITE things...training hard. What does it mean to train hard? What does it feel like to train hard? If you choose to train hard, what does recovery look like? Get ready...it's a good one. Enjoy!
Bridge Week + Breakdown of our Next Training Cycle
August 04, 2023 10:00 - 21 minutes - 17.4 MBNext Week is BRIDGE week at FOF> Today, we are answering the questions... What is bridge week? Why do we do it? How should you approach this week of training? Why is it important to incorporate these weeks into your training? We'll also chat about what to expect for our next training cycle, which begins on MONDAY, August 14th. Have a question? We'd love to chat about it. Shoot us a DM, and we will get to it in a future episode. Enjoy! K+J
Let's Chat...Discipline
July 28, 2023 11:05 - 30 minutes - 24.7 MB"An undisciplined life is an insane life." Socrates Join us today as we chat about discipline. What does a disciplined life look like? Have we always been disciplined? How can you create a more disciplined life? Enjoy! If you have a question you want us to chat about, make sure you shoot us a DM to @fixedonfitness. Enjoy! K+J
Never Folded - A Look at USA Weightlifting Youth Nationals
June 30, 2023 11:00 - 40 minutes - 32.2 MBThis week, we are chatting about Josh's experience with one of our teenage athletes at the USA Weightlifting Youth Nationals in Colorado Springs. So many lessons were learned. So much growth happened. This experience was incredible and applies to so many aspects of day to day life. Congrats again to Ireland who "never folded" and walked away with three silver medals. Enjoy!
Let's chat about...CYCLE 5
June 23, 2023 11:00 - 13 minutes - 11.2 MBCycle 5 kicks off on MONDAY! Join us as Josh gives a full breakdown of what to expect for the next 6-week training cycle. What do the splits look like? What will change from cycle 4? What do the conditioning pieces look like? What are the main lifts during the strength portion of the workout? Enjoy! K+J
Are you Evolving?
June 16, 2023 11:00 - 23 minutes - 19.1 MBAre you evolving? We aren't meant to stay the same. We were made to learn, grow, and change. When is the last time you took the time to evaluate... >>> Where you are >>> Where you're going >>> Your habits and routines If you want to grow, you must take the time to make adjustments to your habits. Take a listen as we chat about a few small changes that Josh has made to his training, diet, and recovery that have helped him to train harder, move better, and recover faster. Enjoy! K+J
Let's chat about...VACATION
June 09, 2023 11:00 - 16 minutes - 13.3 MBIt's officially summertime, and for many of you, that means vacation. Just because you aren't at home doesn't mean you have to hit pause on your health and fitness gains. Today, we are chatting all about the strategies we use when we are on vacation. Trust us, you can still have fun and not feel like you're starting back at zero when you get back. Have a question for us? Shoot us a DM on Instagram to @fixedonfitness. Enjoy! K+J
The Scale....
June 02, 2023 11:00 - 24 minutes - 19.4 MBThe scale. What are your thoughts on it? How do you use it? How do you feel when you step on it? The scale something that comes up so often in the health and fitness space. While the scale can be a useful tool to measure progress, we can't allow it to be our only measure of progress. We must learn to use it in a way that doesn't instantly deflate our excitement and motivation if the number isn't what we wanted or expected it to be. Thanks for joining us today as we chat all about the sc...
Systems
May 26, 2023 11:00 - 16 minutes - 12.9 MBThis week, we are chatting about systems. We love systems. They help support us. They become our auto pilot. While systems often work to bring a positive outcome, we can also have negative systems. It's time to address our systems. "You do not rise to the level of your goals. You fall to the level of your systems." - James Clear, Atomic Habits Enjoy! K+J
The Battery Story
May 19, 2023 11:00 - 11 minutes - 9.37 MBWelcome to this week's episode of FOF Gym Chat. Today, we are going with a story...we'll call it The Battery Story. A few questions to think about... What things in your life are draining you? Is there anywhere in your life where you are relying on others to always build you up? How are you showing up? What would happen if you put yourself in an environment where you felt energized and excited? How big of a difference would you see in your life if you brought great energy each day? E...
Breakdown of Training Cycle {FOUR}
May 12, 2023 11:00 - 17 minutes - 13.7 MBOur fourth training cycle of the year at Fixed on Fitness begins this Monday, May 15th. Join us as we chat about what to expect over the next 6-weeks. Enjoy!
Change Your Story
May 05, 2023 11:00 - 18 minutes - 14.4 MBGet ready. This week, we are chatting SELF TALK. What story are you telling yourself? Do you even know? Sometimes, the same crappy story has been playing in our head for so long that we don't even recognize it anymore. It's time to listen. It's time to acknowledge what you are saying.... >>> When you look in the mirror >>> When things get hard >>> When you mess up >>> When you aren't where you want to be Now...It's time to CHANGE THE STORY. Click the link in bio to listen to this...
Intensity vs. Consistency
April 28, 2023 11:40 - 19 minutes - 15.5 MB"In the short term, you are as good as your intensity. In the long term, you are only as good as your consistency." - Shane Parrish We love this quote, and in this week's episode, we are chatting all about our thoughts on intensity vs. consistency. Have a topic you want us to chat about? Drop us a DM on Instagram to @fixedonfitness. Enjoy! K+J
FOF Nutrition Principles
April 21, 2023 11:52 - 49 minutes - 39.8 MBNEW PODCAST EPISODE On this week's episode of FOF Gym Chat, we are diving into the principles that we follow when it comes to nutrition. Our goal during this episode is to give you a few actionable items that you can use right NOW to help you... Improve your eating habits. Schedule your day to work for you. Get started without feeling completely overwhelmed. We also answer a few specific questions that we get asked all the time... What do we eat? How many calories do we consume? What do o...
Fat Loss, Weight Loss, Diets, and Coaches...Navigating the NOISE
April 14, 2023 12:00 - 37 minutes - 29.7 MB>>> Fat Loss, Weight Loss, Diets, and Coaches <<< What's the deal? What's true? What's BS? Who should you listen to? How can you navigate the noise? Check out this week's episode of FOF Gym Chat where we are chatting all things weight loss, fat loss, and the noise surrounding the "diet" culture.
Self Care when S&!T hits the Fan
April 07, 2023 12:04 - 23 minutes - 18.6 MBHow do you prioritize self care when life gets crazy? Life is going to throw punches. Things are going to come up that we didn't plan for. Schedules are demanding. Situations will happen that are out of our control. We know these things will happen. The question is...how do we deal with them? How do we make sure we don't allow our circumstance to be the excuse to eat junk, neglect sleep, skip our workouts, and zone out on our phones? Enjoy!
Let's Chat Creatine
March 31, 2023 12:00 - 28 minutes - 22.7 MBCreatine. What is it? Why would you use it? Is it safe? We get these questions quite a bit in the gym. Today, we are chatting all about the BASICS of creatine. We give a brief overview as well as our opinion and experience with this supplement. If you want a great scientific breakdown of creatine, check out this podcast from Barbell Shrugged - https://podcasts.apple.com/us/podcast/barbell-shrugged/id509969439?i=1000586396988 We do mention the questionnaire that we are having Blaise...
Training: Breakdown of Cycle 3
March 24, 2023 12:00 - 22 minutes - 18 MBOur next cycle at Fixed on Fitness begins MONDAY! Join us today as we breakdown what to expect throughout our next training cycle. Enjoy!
Injury Prevention + Recovery
March 17, 2023 12:00 - 32 minutes - 25.7 MBFollow up to last week's episode...Training Around Injuries Today we are chatting about some of the best practices surrounding injury prevention. Inside the gym - We must be a "thinking athlete" We must prioritize form over speed or load We should incorporate tempo into our training We should follow a program that includes mobility, stability, and unilateral work Outside the gym - Recovery is non-negotiable if you want to train hard Tissue therapy, massage, and foam rolling Sleep.....
Training Around Injuries
March 10, 2023 13:00 - 33 minutes - 26.7 MBOn this week's episode of FOF Gym Chat, we hit the topic of training around injuries. Unfortunately, injuries happen. However, we don't have to let an injury sideline us from our training. Here are a few things we are chatting about today... Aches and pains vs. Acute or Chronic Injuries Taking ownership of your training Developing a plan centered around things you CAN do Addressing your mindset when dealing with an injury Setbacks The worst thing {in our opinion} to do when you're ...