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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

00:44:24

4 Weeks with a Continuous Glucose Monitor: Lessons...

FOF Gym Chat ·

2024/08/16

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

en

00:25:57

Breakdown: Bridge Week + Training Cycle 6

FOF Gym Chat ·

2024/08/09

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

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00:33:51

Where is your FOCUS??

FOF Gym Chat ·

2024/08/02

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

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00:27:43

The Ripple Effect of Fitness: How Discipline in the...

FOF Gym Chat ·

2024/07/26

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

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00:27:56

Working Out vs. Training

FOF Gym Chat ·

2024/07/12

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

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00:24:26

What to Expect in Cycle 5

FOF Gym Chat ·

2024/06/28

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

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00:27:36

Sore Muscles & Mobility: Essential Fitness Tips...

FOF Gym Chat ·

2024/06/21

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

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00:30:31

Training to Failure, Lifting Straps, & Realistic...

FOF Gym Chat ·

2024/06/14

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

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00:29:41

Single Ingredient Diets + Smart Scale Tips: Your...

FOF Gym Chat ·

2024/06/07

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

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00:51:36

Fundamentals of Fitness

FOF Gym Chat ·

2024/05/31

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

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00:18:12

Stop Making These Mistakes - Part 5

FOF Gym Chat ·

2024/05/24

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

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00:18:44

Stop Making These Mistakes - Part 4

FOF Gym Chat ·

2024/05/17

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

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00:33:58

Bridge Week + Training Cycle 4

FOF Gym Chat ·

2024/05/10

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

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00:16:03

Stop Making These Mistakes - Part 3

FOF Gym Chat ·

2024/05/03

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

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00:09:37

Stop Making These Mistakes - Part 2

FOF Gym Chat ·

2024/04/26

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

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00:14:57

Stop Making These Mistakes - Part 1

FOF Gym Chat ·

2024/04/19

KP 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

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00:34:33

You aren't stuck.

FOF Gym Chat ·

2024/04/12

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

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00:31:31

Train smarter, choose better...Exercise selection...

FOF Gym Chat ·

2024/04/05

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

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01:00:25

Things to Know BEFORE Starting a Fat Loss Diet

FOF Gym Chat ·

2024/03/29

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

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00:30:58

What to Expect in Training Cycle 3 :)

FOF Gym Chat ·

2024/03/28

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 :).

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