Kindle and Kerosene

In this episode of FOF Gym Chat, we tackle two questions that come up pretty regularly in the summer months:1️⃣ “How many calories am I burning?”2️⃣ “How do I stay on track while traveling?”We break down the myth of exercise as the primary fat-loss driver (spoiler: it's not!), and share realistic, guilt-free strategies for navigating vacations without losing your hard-earned progress. Whether you're new to the gym or a seasoned athlete, this episode is packed with actionable advice — and a healthy dose of honesty.

There's something powerful about training alongside others. In this episode, we break down why group training is more than just exercise—it's motivation, consistency, accountability, and momentum all rolled into one. Learn how the right group environment can fast-track your results, strengthen your mindset, and help you stay on track for the long haul. Plus, we unpack what to watch out for—like the comparison trap—and how to stay focused on your unique journey. If you've been going solo and feel stuck, this episode might be your nudge to try something new.

Is your progress really stalled—or are you just relying on one random number to tell the story?In this week's episode, we unpack one of the most common mindset traps we see: stepping on the scale once and using that number to define your success—or failure.We break down:Why one weigh-in doesn't equal progressThe real reasons the scale fluctuates (and why that's not bad)What you should be tracking insteadHow to shift your mindset and stay consistent long-termWhether you're trying to lose fat, gain muscle, or simply stay committed, this episode will challenge your perspective and help you zoom out for the bigger picture.

Cycle 4 starts Monday! Join us as we break down our training splits, what to expect, and Josh's thoughts on this training cycle.

You're training hard. You're eating “clean.”So why do you still feel stuck, exhausted, or constantly craving carbs?In this episode of the FOF Gym Chat, we break down why eating more—not less—might be the exact shift your body needs.We'll unpack common signs of under-eating, how it affects your metabolism and hormones, and why fueling properly (especially with protein and carbs) is the real game-changer for body composition, recovery, and long-term results.If you've been stuck in the “less is better” trap, this one's for you.Enjoy!K+J

If you're tired of chasing perfection and always restarting on Monday, this episode is your wake-up call. Today, we unpack the trap of the “all or nothing” mindset and share why long-term transformation is built through boring, consistent, small wins—not giant overhauls. Learn how to set a realistic floor for your habits and finally start building lasting momentum.Enjoy!K+J

In this episode of the FOF Gym Chat, we're breaking down why everyone—yes, everyone—needs to be lifting heavy. Whether you're in your 30s or your 70s, strength training is key to improving function, protecting your bones, supporting your metabolism, and helping you feel strong and confident in your everyday life. Today, we bust the myths, lay out the benefits, and give you a simple path to start training with purpose. It's never too late to build a stronger body.

This week on FOF Gym Chat, we're talking about the real reason many people aren't seeing results—they're skipping the basics. We dive into how to simplify your approach before you try to optimize every detail. From strength training to fueling your body to managing your recovery, we cover the foundational habits that create lasting progress.

Ever feel like you're doing everything right but still not seeing the results you want? In this episode, we're breaking down what to do when it feels like your progress has stalled. From understanding why small changes take time to knowing when (and how) to adjust your nutrition and training, we're giving you the tools to stay on track without constantly second-guessing yourself. If you're feeling frustrated, stuck, or tempted to jump to the next quick fix—this one's for you.Enjoy!K+J

Our third training cycle of 2025 kicks off on Monday, March 31st. Join us as we chat about training splits, daily focuses, and what to expect for the next 6-weeks at FOF.Enjoy!K+J

Training for longevity, lifting heavy, or knowing when to push vs. pull back—these are the questions we're tackling in this week's Q&A!

Our second training cycle of 2025 starts on Monday, February 17th. Here is a breakdown of what you can expect over the next 6-weeks.Enjoy!K+J

In this episode of FOF Gym Chat, we are diving into a Q&A focused on food, tracking, and nutrition habits. We share insights from five weeks of food tracking, discuss hidden calories in oils & restaurant meals, and explore how Kenzie's Continuous Glucose Monitor (CGM) is revealing unexpected blood sugar responses. Plus, they break down why weight fluctuates daily and how to maintain a healthy relationship with the scale. Tune in for practical tips on food tracking, metabolic health, and making smarter nutrition choices! Enjoy! K+J

Do I need to transition to a barbell? How do I deal with aches and pains? How do I know if I'm actually injured or just sore? What should I do if an exercise hurts?" If you've ever asked yourself these questions, this episode is for you! We're breaking down:✅ Why the barbell isn't a “graduation” tool & when (or if) you should use one✅ How to tell the difference between an injury and general soreness✅ What to do when an exercise causes discomfort—hint: modify, don't quit!✅ How to take ownership of your training for long-term progress We're here to help you train smarter, move better, and stay pain-free. Listen in, and if you have a question for a future episode, shoot us a DM! Enjoy! K+J

In this week's episode of the FOF Gym Chat, we're diving into something so many of us face in January: the overwhelm that comes with big goals. We share personal stories of setting ambitious targets and how we've learned to adjust without losing focus. We'll discuss the importance of small wins, the power of consistent habits, and how to create timelines that motivate instead of stress you out. Whether you're working toward fitness goals, improving your health, or simply trying to stay on track, this episode will help you pivot, refocus, and keep moving forward with confidence. This isn't about doing less; it's about doing what matters most—one step at a time. Let's build momentum that lasts all year long. Enjoy! K+J

In this episode, we dive deep into the ins and outs of food tracking and how it can help you crush your health and fitness goals. We tackle common struggles like forgetting to log hidden calories from oils, butters, or sauces, and share tips on how to track more accurately without letting it take over your life. It's all about gathering the right data to make informed decisions—not obsessing over every single gram or calorie. We also talk about the importance of patience and focusing on long-term trends rather than day-to-day fluctuations. Results take time, and tracking is just one piece of the puzzle. We share ideas for experimenting with macronutrient ratios and adjusting your intake based on your goals, whether it's fat loss, maintenance, or muscle gain. Most importantly, we emphasize that this is your journey. Your goals are personal, and no one else's opinion matters. Tracking should be a tool that helps you feel empowered, not overwhelmed. So, tune in as we share practical advice, mindset tips, and a balanced approach to making food tracking work for you! Enjoy! K+J

In this episode of FOF Gym Chat, we guide you through the essentials of food tracking for your health and fitness journey. Whether you're a beginner or looking to refine your tracking habits, you'll learn how to: Build awareness around your eating habits. Stay consistent with simple meal prep strategies. Set realistic goals for protein intake and calories. We also explore tools like MacroStax to simplify the process. Tune in for actionable tips that make food tracking less overwhelming and more effective. Enjoy! K+J

We're kicking off 2025 with Cycle 1 and a ton of exciting updates! In this episode, we're breaking down what to expect from our new training cycle starting January 6th. Learn about the revamped splits, rep schemes, and conditioning options, plus exciting additions like Macrostax nutrition and more options to tailor your workouts. We're also talking about the power of accountability, hybrid options for busy schedules, and why building consistency is your ultimate key to success this year. Let's start strong and crush 2025 together!

Feeling overwhelmed by goal-setting or stuck in the same old routines? In this episode, we break down a straightforward and fun process to help you reflect on your wins, tackle challenges, and set meaningful goals without the pressure of perfection. From celebrating your successes to envisioning your ideal day, you'll learn how to create a realistic roadmap for growth in every area of your life—personal, professional, relationships, and more. Plus, discover how tools like ChatGPT can turn your reflections into actionable plans tailored to your unique lifestyle. Whether you're a seasoned goal-setter or just getting started, this episode will leave you feeling motivated and ready to take charge of the year ahead. Don't wait—your best year starts now! Enjoy! K

In this episode, we're diving into the biggest lessons, reflections, and truths from 2024. From embracing change and navigating life's storms to finding clarity on what you really want, we're sharing practical insights to help you grow and thrive. We'll also discuss the importance of finishing the year strong, responding vs. reacting, and setting meaningful goals for 2025. Tune in for an honest and inspiring conversation to close out the year with purpose! Enjoy! K+J

In this episode, we're diving into two big questions we hear all the time: “Will this ever get easy?” and “How many calories do I burn in a workout?”  Let's get real—chasing easy and comfortable won't get you where you want to go. The truth is, it's not supposed to be easy, but that's exactly why it's worth it. Over time, the things that feel hard today will become second nature, and the discipline you're building will ripple into every part of your life. When it comes to calories, we're shifting the focus. Instead of obsessing over numbers or trying to outwork a poor diet, we want to challenge you to think bigger. Strength training, building muscle, and fueling your body aren't just game changers for your fitness—they're the key to long-term success. Forget the quick fixes and aim for the things that really matter: becoming stronger, healthier, and more confident from the inside out. This episode is all about breaking free from the mindset traps that hold us back and embracing the work that leads to real, lasting change. If you've ever wondered if the effort is worth it, trust me—it is. Let's get stronger together. Enjoy! K+J

In this episode of FOF Gym Chat, we address key mistakes that can hinder your progress in the gym. We chat about the need for personalized exercise selection, effective tracking of workout metrics, and proper progressive overload techniques to achieve sustainable muscle growth. Additionally, we highlight the importance of focusing on quality over excessive volume and ensuring proper nutrition and hydration to fuel workouts and recovery. The episode concludes with a discussion on the dangers of staying in a calorie deficit for too long, noting that to build muscle and maintain energy levels, it's essential to periodically return to maintenance or a slight surplus. Enjoy! K+J

Take a listen this week as we chat about what to expect in our training for the remainder of 2024! Enjoy! K+J

Ready to Win the Holiday Season?

In this unscripted episode of FOF Gym Chat, we share a real-life lesson learned while facing a problem in our new gym. Instead of addressing the issue directly, we wasted valuable time and energy working around it, only to realize that the simplest solution was to face it head-on. This experience led us to discuss the power of neutral thinking, inspired by the book It Takes What it Takes, and how this mindset helps in any situation or challenge. We also touch on the importance of being selective about whose opinions you choose to value.. If you've ever found yourself avoiding a problem or letting too many voices influence your decisions, this episode will inspire you to focus, think clearly, and trust yourself. Enjoy! K+J

Our first training cycle in the NEW GYM kicks off on Monday, October 7th! Check out what Josh has to say about our splits, what to expect, and his thoughts on the overall cycle. Enjoy! K+J

In this episode of FOF Gym Chat, we tackle one of the most common excuses for delaying new ventures—being too busy. Whether it's a new exercise plan, business, or diet, we often wait for the "perfect" time to begin. But what if the best time to start is actually during your busiest seasons? We explore how making it work when life is hectic can set you up for even greater success when things calm down. We also discuss the importance of prioritizing yourself, saying yes to your own health and goals, and recognizing that you have more time and energy than you think. If you've been waiting for the right moment, this episode will inspire you to start now.

In this very personal episode of FOF Gym Chat, we dive into Kenzie's unexpected journey of wearing a continuous glucose monitor (CGM) for four weeks. After a surprising set of bloodwork results, including high fasting glucose, elevated A1C, insulin, and cortisol levels, it became clear that something needed to change—fast. Join us as we share how this experience transformed her approach to food and overall wellness. Discover the dietary shifts she made, the surprising lessons she learned about her body's response to different foods, and why managing stress is crucial for her in maintaining healthy blood sugar levels. This episode is a must-listen for anyone looking to take control of their health and make informed decisions about their diet and lifestyle. **Note that these are all personal experiences and are not intended to be medical advice. What works for Kenzie may not work for you.** LEVELS APP - levels.link/r/LVLS-EAMSVSRE

Ready for a breakdown of bridge week and what you can expect as we move into our next training cycle? Here it is :) Enjoy!

In this episode of FOF Gym Chat, we tackle the pivotal question: "Where is your focus?" Join us as we delve into the essential aspects of gym training, starting with the cornerstone of consistency. We'll guide you through the importance of mastering your technique, selecting the right exercises, and applying the right effort and intensity. We'll explain the role of exercise sequence and how our programming helps you with it, and finally, we'll highlight the significance of mobility. This episode offers a comprehensive overview to help you find your focus in the gym, ensuring a well-rounded approach to your fitness journey. Tune in to gain insights and practical tips that will empower your training and overall lifestyle. Enjoy! K+J

In this episode of FOF Gym Chat, we dive deep into the profound impact that fitness and discipline can have on every facet of your life. We'll explore how the commitment to physical fitness doesn't just transform your body but also enhances your mental resilience, boosts your self-confidence, and positively influences your career and relationships. Through personal stories, practical tips, and real-life examples, we'll uncover the ripple effect of fitness and inspire you to embrace the discipline of showing up and pushing yourself, even when it's tough. Here's a link to the Ed Mylett show we referenced today - https://open.spotify.com/episode/0Mczd9sID6cwNQVNtIWbqs?si=BoQxk7M3TZu_bogNquKf0w

In this episode of FOF Gym Chat, we explore the differences between working out and training. Learn how to determine which approach suits your goals and how to transition from casual workouts to structured training for optimal results. Enjoy! K+J

Cycle 5 starts Monday, July 1st. Join us today as we chat about what to expect, our training splits, and how we recommend approaching our next training cycle. Enjoy! K+J

In this episode of FOF Gym Chat, we answer key questions about training while sore and the significance of mobility and flexibility training. Discover how to optimize your workouts and maintain a balanced fitness routine with our expert insights. Enjoy! K+J

In this episode of FOF Gym Chat, we tackle three important fitness questions: the significance of training to failure, the benefits of using lifting straps and grips, and realistic timeframes for seeing results. Join us for expert insights and actionable advice to enhance your training journey. Here are links to the straps and grips that we reference in today's podcast. Lifting Straps - Option 1 Lifting Straps - Option 2 Lifting Straps - Option 3 Skyhill Grips Enjoy! K+J

In this episode of FOF Gym Chat, we answer two key questions from our gym members: "What single ingredient foods should make up most of our diet?" and "How can you use the scale as a tool without letting it dominate your mindset?" Tune in for practical advice and expert tips to enhance your fitness and nutrition journey. Enjoy! K+J

In this episode, we dive into the essential fundamentals of fitness and nutrition that form the cornerstone of a successful health journey. From prioritizing protein and whole foods to staying consistent in the gym and prioritizing recovery, we break down the key principles for long-term success in achieving your health and fitness goals. Enjoy! K+J

Thank you so much for joining me over the last few weeks! I hope that you've enjoyed this little mini-series and that you have learned or grown in your health and fitness journey. If you missed an episode, make sure you go back and take a listen. In this final episode, we challenge the notion of perfection and encourage listeners to celebrate their progress. Learn why focusing on ideals can hinder your growth and discover the importance of measuring success backward to live in the gain. Link to book mentioned - The Gap and The Gain

Welcome to part 4 of our 5 part mini-series! If you missed the previous episodes, make sure you scroll back to take a listen. The mistakes we talked about were... 1 - Changing Everything at Once 2 - Drastically Cutting Calories 3 - Obsessing Over the Scale In this episode, we emphasize the importance of prioritizing quality sleep for overall health and fitness success. Learn why neglecting sleep can hinder your progress and discover practical strategies for improving sleep quality and recovery. Enjoy! KP

We are wrapping up a 12-week training block and heading into Bridge Week! Following Bridge Week, we just right into our 4th training cycle of 2024. Join us today as we chat about what to expect, the training splits, and a few things to think about as we round out this cycle and get ready for the next one! Enjoy! K+J

The SCALE...probably not my favorite topic, but this week is a good one. Did you miss the first two episodes in this mini-series? If so, scroll back and take a listen. In this episode, we tackle the detrimental effects of obsessing over the scale and how it can impact your mental and emotional well-being. Learn why focusing on non-scale victories is essential for building a positive relationship with your body and achieving lasting results. Enjoy! KP

Welcome to Part 2 of our 5 part series. In today's episode, we delve into the mistake of drastically cutting calories in pursuit of weight loss. Learn why prioritizing real food and adequate nutrition is essential for fueling your workouts and achieving sustainable fat loss. Enjoy! KP

KP coming in solo for a brand new, 5-week mini series.

In 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. Enjoying the podcast? Please take a few minutes to share an episode on your social media channels or send it directly to a friend. Haven't left a review? We'd appreciate it so very much if you'd leave a 5-star review on whatever platform you listen on. Enjoy! K+J

Are 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 offer suggestions tailored to your individual needs. But it's not just about the exercises themselves; it's about movement quality. If you can't achieve the proper range of motion, there's likely an alternative that's better suited for you. We also emphasize focusing on movement patterns rather than getting caught up in exact movements. Remember, when it comes to training, ego is the enemy. It's time to become thinking athletes and select the movements that will not only make us look good but also feel good and get results. It's time to train smarter and choose better when it comes to movements that are appropriate for YOU.

In 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, including strategies for both the diet phase and transitioning out of it. Tune in for actionable insights and practical tips to approach fat loss with a sustainable mindset and emerge as a stronger, healthier version of yourself! Enjoy! K+J

Get 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 :).

Ready 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!

In 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 doctors, so we will aren't offering up any medical advice here. Instead, Kenzie shares her thoughts on this topic as a 42-year old perimenopausal mom who loves to train hard. Tune in now for a dose of inspiration, motivation, and real talk about fitness and self-care! Enjoy!

We 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 this is possible, and today, we are chatting about a few things to consider as you train in your later years. Workout partners...there is power in a partner, but how do you find one? We've got the key for you today. Tune in now for all the details! Enjoy! K+J

Patience...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 today. Here's a link to that graphic. If you haven't read that book, buy it here. **Please note that the link provided is an Amazon affiliate link**