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PODCAST

FOF Gym Chat

Kenzie and Josh Presnell

Welcome 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

health & fitness

All Episodes

00:19:22

Intensity vs. Consistency

FOF Gym Chat ·

2023/04/28

"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

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00:49:38

FOF Nutrition Principles

FOF Gym Chat ·

2023/04/21

NEW 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 our

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00:37:02

Fat Loss, Weight Loss, Diets, and...

FOF Gym Chat ·

2023/04/14

>>> 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.

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00:23:16

Self Care when S&!T hits the Fan

FOF Gym Chat ·

2023/04/07

How 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!

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00:28:22

Let's Chat Creatine

FOF Gym Chat ·

2023/03/31

Creatine. 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 answer before

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00:22:25

Training: Breakdown of Cycle 3

FOF Gym Chat ·

2023/03/24

Our next cycle at Fixed on Fitness begins MONDAY! Join us today as we breakdown what to expect throughout our next training cycle. Enjoy!

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00:32:06

Injury Prevention + Recovery

FOF Gym Chat ·

2023/03/17

Follow 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...don't neglect

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00:33:20

Training Around Injuries

FOF Gym Chat ·

2023/03/10

On 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 dealing with an

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00:23:30

Training: When should you push and when should you...

FOF Gym Chat ·

2023/03/03

Today's question is all about training. When should you push it in the gym? When should you think about backing off? The longer your train, the more you will learn to understand the cues your body is giving you. You will understand the difference between no "feeling" like it and burnout. This week, we are chatting about training and how we approach intensity for the day. We dive into strategies that we use personally as well as scenarios where we may want to back off. Have a question for us? We'd

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00:33:05

Protein Basics

FOF Gym Chat ·

2023/02/24

Let's talk...PROTEIN Here are a few questions that we answer in this week's episode of FOF Gym Chat… Why is it important to prioritize protein? How much protein should I be consuming? What are some good sources of protein? When should I be consuming protein? Plus…Kenzie breaks down a full day of eating to help you see how you can prioritize protein without feeling like you’re eating nothing but 🍗🥩🥚 all the time. Enjoy! K+J

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00:25:07

How can I be more consistent?

FOF Gym Chat ·

2023/02/17

How can I be more consistent? This question comes up so much in our conversations. Most of us know that in order to get results, we must be consistent. But, how can we maintain consistency over the long term? This is a question we are answering in this week’s FOF Gym Chat Podcast. Here are a few things we discuss… The danger of the all or nothing mentality. The question we always ask ourselves when it comes to a change we want to make. The importance of being realistic with your current goals and

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00:24:39

Training: What to expect in Cycle 2, Rate of...

FOF Gym Chat ·

2023/02/10

Cycle 2 at Fixed on Fitness starts on Monday, February 13th, and we are so excited. Today we are chatting about what to expect throughout our next training cycle. What is RPE, and why is it important? How do hard workouts build mental toughness? Why do we need base weeks? What is the breakdown of the week M-F? Again, we are so excited for this opportunity! If there is a topic that you would like for us to discuss, please shoot us a DM on Instagram at @fixedonfitness. - K+J

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00:04:48

Welcome to FOF Gym Chat

FOF Gym Chat ·

2023/02/10

Welcome to FOF Gym Chat! If you followed this show in the past, I am excited to announce that Kindle & Kerosene is now....FOF Gym Chat. Together, Josh and I will discuss and explore topics that are coming up in our gym, strategies we are trying, challenges we are facing, and lessons we are learning. It is our hope that through this podcast, you will gain confidence in health and fitness. We are business owners, parents, and real life people just like you. We've been exploring and learning about

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00:06:15

Good Bye...For Now

FOF Gym Chat ·

2022/08/18

It's time to say good bye...for now. For almost two years, I've enjoyed bringing you weekly episodes of Kindle & Kerosene. This podcast has been such a rewarding project for me. I've loved being part of your week, and it's been so fun to hear the changes you have made. Right now, I'm taking a step back and narrowing my focus. I'm pouring my energy into Fixed on Fitness. I'll be back...most likely with Josh as my sidekick to continue to talk all things health, wellness, mindset, and life. Get

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00:16:58

Better is Better

FOF Gym Chat ·

2022/08/04

Better is better. When it comes to making positive changes and improving your life... What do you think would happen if you stopped focusing on making everything perfect, and you simply focused on better? It's easy to find ourselves in an analysis paralysis. We want to improve, we work hard, and we get consumed with perfection. So often, this causes us to become stuck. You don't have to be perfect to make positive changes in your life. What if.... Instead of chasing perfection, we focused on getting

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00:23:30

Pay Now or Pay Later

FOF Gym Chat ·

2022/07/21

“It’s never too late to start. It’s always too late to wait.” Jeff Olson Pay now, or pay later. If you think working out is risky, try being weak. If you think being healthy is hard work, try being sick. If you think a gym membership is expensive, try paying medical bills. Living a healthy lifestyle isn’t easy, but then again, neither is the alternative. Change is hard. But I would argue…not changing is harder. No one wants to look in the mirror, or sit down to review bloodwork with their doctor

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00:16:20

Just 15

FOF Gym Chat ·

2022/07/07

I want to challenge you today. Look around at one, just ONE area where you feel like you are struggling to be consistent or where you feel like you are stuck. Commit to an action time...it can be 2:00, 5:00, or 15:00. And simply honor that commitment. Every single day. No matter what. Whether you are “motivated” or not. Whether you feel like it or not. Just simply show up for the time you committed to…from there, you are free to keep going or call showing up for your committed action time as a

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00:22:12

No Talent, No Problem

FOF Gym Chat ·

2022/06/23

Today’s episode comes from an Instagram post I saw maybe a month or so ago from Ben Bergeron. If you haven’t heard of Ben Bergeron, he’s the owner of CrossFit New England. He’s trained a ton of great athletes, and his book Chasing Excellence is one of my favorites. What I love about him is the effort that he puts into the mental side of sports and life. So the post…here it is 10 Things that require zero talent from @benbergeron Being on time Work ethic Effort Body

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00:17:50

Stand Out or Blend In

FOF Gym Chat ·

2022/06/09

“Whenever you find yourself on the side of the majority, it’s time to pause and reflect.” Mark Twain Well that one hit home. Not only because I’ve found myself on the side of the majority many times but because rarely have I stopped to question it. I’m not saying that every single time that we are blending in, something is wrong, but I do think when we look around and find that we are on the side of the majority, we should probably at least take a second look. What are we doing? Why are we doing

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00:05:15

Never too Late

FOF Gym Chat ·

2022/06/02

It’s never too late. >>> to chase your dreams >>> to take back your life >>> to improve your health >>> to start that business >>> to repair a relationship You’re not too old. You’re not too far gone. You’re not too out of shape. You’re not too far behind. You’re ready. You’re capable. It’s time to start. Enjoy! KP

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