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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

00:15:01

"But it's FREE"

FOF Gym Chat ·

2022/05/26

Is anything really free? I don’t believe it is. I believe there is always a cost. You will pay in one way or another for every “free” thing you ever receive. You might not exchange money or time in the moment, but at some point, you will pay. You might pay with your time, your relationships, your money, your energy, or your character. You might pay with lost dreams or broken relationships or untapped potential. So…what if we stopped looking for free and we started going after the things we really

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00:17:28

The Foundation

FOF Gym Chat ·

2022/05/19

The Foundation. This idea of building a foundation is important in absolutely any area of your life or for any skill that you are trying to work on. Take your time to build the foundation. Don’t rush it. Don’t take short cuts. Make it solid. Make it strong. When you do, every other skill you attempt to learn will be easier and you will master it faster. Consistency. Patience. Time. Hard work. Put these pieces together, and you will get your foundation built. It will be strong. It will

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00:19:04

Wake Up

FOF Gym Chat ·

2022/05/11

"What happened to you?" This is the question that got my mind rolling for this podcast. How am I living my life? Am I living wide awake, or am I walking around with blinders on? Am I going through the motions? Am I appreciating the mundane moments? Am I living in snooze control? I want to live my life wide awake. I don’t want to get caught in the trap of going through the motions. But, this sounds so much easier than it is. In reality, it’s kind of easier and more comfortable to just walk along

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00:21:47

4 Questions

FOF Gym Chat ·

2022/05/05

Hello May!! It's time for me to sit down and do a little mid-year evaluation. Yes, I know it's not really mid-year yet, but the summer gets a bit chaotic for us, so I'm getting it done now. You know, I feel like I am on repeat with the self reflection and evaluation, but it’s something that you absolutely have to do on the regular. Otherwise, you’ll blink and months will have gone by. It’s easy to fall back into past patterns and habits, so the more you reflect and get real with yourself, the faster

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00:26:45

The Programming Change at Fixed on Fitness

FOF Gym Chat ·

2022/04/28

Changing programming. It's a scary leap, but changing the way we train at the FOF Training Center has been such a positive experience. After a few weeks of blending the programming we had used for two years with programming from Functional Bodybuilding, we made the official switch to the new program on February 28th. As a gym, we have now gone through one full 6-week cycle, a benchmark week, and are in week 2 of the current cycle. The work, the transition, the change has been 100% worth it. We are

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00:15:46

Guilt

FOF Gym Chat ·

2022/04/21

GUILT. I really think this is something that so many of us struggle with on one level or another. We mess up. We feel guilty. We say something we maybe should’ve kept to ourselves. We feel guilty. We binge on junk food. We feel guilty. We work late. We feel guilty. We don’t honor a commitment. We feel guilty. We say no. We feel guilty. We say yes. We feel guilty. You get my drift. Sometimes, it doesn’t seem to matter what we do…we feel guilty. So many of us go back and forth with these feelings of

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00:19:10

Begin with the end in mind.

FOF Gym Chat ·

2022/04/14

“Begin with the end in mind means to begin each day, task, or project with a clear vision of your desired direction and destination, and then continue by flexing your proactive muscles to make things happen.” - Stephen Covey I don’t know about you, but I have felt the feeling of working harder, harder, harder, but not getting the results I want. I really think that this issue with many of us isn’t a lack of effort or work, but it’s a lack of clarity. We are working…really, really hard. But without a

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00:28:51

The Road to Shoulder Rehab - Part 2

FOF Gym Chat ·

2022/04/07

PART 2 If you missed, Part 1, go check that out before diving into today's episode. It's been ONE YEAR {literally to the day} since I got the MRI results on my left shoulder. The final blow to my shoulder happened on March 20th, 2021. We were rock climbing for my son's 12th birthday, and I reached out just a little too far with my left arm. I didn't feel a tear or hear a pop, but as the afternoon went on, my shoulder became extremely painful. **Note that this was most likely an injury that had been

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00:38:13

The Road to Shoulder Rehab - Part 1

FOF Gym Chat ·

2022/03/31

It's been ONE YEAR {literally to the day} since I got the MRI results on my left shoulder. The final blow to my shoulder happened on March 20th, 2021. We were rock climbing for my son's 12th birthday, and I reached out just a little too far with my left arm. I didn't feel a tear or hear a pop, but as the afternoon went on, my shoulder became extremely painful. **Note that this was most likely an injury that had been brewing for a long time...I speak to the prior events in the podcast.** I had an

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00:27:38

Haters

FOF Gym Chat ·

2022/03/24

Haters. They are everywhere. We will encounter them. We will have to deal with them. But...change can start with us. It can start with the words we speak. Our language is so important. It can build others up and make them feel empowered, or it can tear others down and make them feel like they will never be good enough. This goes when we speak to others and to ourselves. What if we did our best to speak in a way that left others feeling like they could conquer life? So often, we bully (most of the

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00:22:01

Defining Health

FOF Gym Chat ·

2022/03/17

Have you ever sat down and thought about what your definition of health looks like? For me, I don’t really care how long I live on this earth if all I am doing is getting through my days. Being alive and actually living are two very different things in my opinion. I don’t want to simply just be alive. I want to be able to continue to live and experience life fully, and that requires more than just good labs or a BMI that falls in the healthy range. I want to be kicking butt at 80 years old. If

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00:27:53

The 3 Stages of Change

FOF Gym Chat ·

2022/03/10

I need. I can. I want. These are the three stages that I see most often when it comes to change. Simple, right. In theory, change really is simple. But, simple is not the same as easy. I think we can all agree with that. Just because we know what to do doesn’t mean that we actually do it. In most areas of our life that we desire change, we know some of the things that we should do. However…actually doing those things is a completely different story. A lot of people make a lot of really positive

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00:27:51

From the beginning....

FOF Gym Chat ·

2022/03/03

Today I look back and tell the story of Fixed on Fitness...from the beginning. A few weeks ago, we were asked if FOF was a franchise. We are not. It's been Josh and myself from the beginning, and both of us are still incredibly hands on in the business. That question got me thinking...it's been a very long time since we've told the story of FOF from the beginning. The story of FOF...It's always a fun story to tell, and each time I tell it, I am reminded of how each and every setback and obstacle

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00:19:00

Surviving vs. Thriving

FOF Gym Chat ·

2022/02/24

Surviving versus thriving. I think it’s safe to say that we are all surviving…you’re clearly listening, so you are breathing and functioning. That’s a blessing. You’re surviving. But, now I want you to ask that question. Am I thriving? By definition, to thrive means to grow or develop well or vigorously. Another definition is to prosper or flourish. So I want you to think about that question for a minute. Are you thriving? If you find that you are in fact in survival mode, you have a choice to

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00:21:35

The Light Bulb Lesson

FOF Gym Chat ·

2022/02/17

Today’s episode…lessons from the light bulb. Random title, right? So I love when life basically gives me a podcast. That is exactly what happened a few weekends ago when Josh and I finally decided to attempt to fix one of the lights in our house. We are experts at the whole idea of do, redo, do, redo. However, that isn’t exactly an efficient way to get things done. Instead of taking the long way, what if we found a better way? We don’t have to make life harder than it already is. We must take the

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00:16:27

"I'll do it later."

FOF Gym Chat ·

2022/02/10

"I'll do it later." How many times have you said those words? As much as I hate to admit it, I find myself trying to pull the later card way too often. It’s this idea that delaying will make things different or easier. But the reality is, delay is almost never the answer. Here’s the problem with later. It still comes. And guess what, most of the time, you still don’t want to do that thing that you’ve already put off. So, now you either suck it up and do it, or you delay again. Delaying doesn’t mean

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00:20:27

3 Keys to Longevity in the Gym

FOF Gym Chat ·

2022/02/03

Today, I want to focus on longevity in the gym. Longevity is something that I’ve really been thinking about a lot lately. As we program for the gym, as I look at my recovery, and as I look at my lifestyle overall. I want to be moving and working out well into my 80s. If I want to do that, my training must be focused on longevity, not just on short term goals or gains. Unfortunately, this is a concept that is tough to grasp sometimes. As a culture that wants everything now, it’s hard to shift our

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00:23:59

Confidence...where does it come from?

FOF Gym Chat ·

2022/01/27

If you want to feel confident to be confident, you better be willing to put in the work. Yet, so many of us just chalk up our lack of confidence to our personality or our situation. We want the confidence without the practice. We want to walk up and just be naturally good at something. Confidence comes from work. Be willing to put in the work. Be willing to mess up. Be willing to suck up the beginning and stick to the process. With each passing day, your confidence will improve, and before

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00:20:17

Redefining Success

FOF Gym Chat ·

2022/01/20

Success is on the menu today. I have actually been thinking a lot about success and what that means to me. And really, this whole idea of what success actually looks like is something that I have struggled with for a very long time. See, the world points us one way and our soul or our heart often points us another way. What looks like success to one person might not look the same to someone else. And that is okay. Actually, it’s awesome and really how I believe the world is designed to be. As you

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00:22:52

How can you work with what you have?

FOF Gym Chat ·

2022/01/13

How can you work with what you have? We all have something to work with. You might not be in what you’d consider to be an ideal situation, but if you really look at life, how often do the stars really align? What if you could learn to work with what you have…regardless of what it is. If you learn to make progress when time, money, and motivation are limited, what do you think your life is going to look like when you have an abundance of these things? My challenge to you today is to stop waiting

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