Curls & Courage

Thank you so much for listening to the 28th episode of the Curls and Courage podcast! A lot of us want to build muscle, right? We want to eat more, but still look good in the process! In this episode, you will learn how to reverse diet- a post diet nutrition strategy in which you are slowly increasing your caloric intake over a period of time. You will also how to gain muscle without adding on ine...

Welcome back to the Curls and Courage podcast! Episode # 27 is a fun one, an episode that I truly feel will bring you a new perspective and inspire you to find beauty in the journey, rather than the destination with any major goal or dream that you have in your current season of life. After sharing a few personal updates on my most recent national competition, travel, post-show feelings, and futur...

This podcast, Curls and Courage, is all about helping you achieve optimal physical and mental health! Having gone through challenging mental battles myself, I know what it feels like for your mind to be the one thing that is limiting you in so many areas! In this vulnerable and honest conversation, I share how I am learning to connect my mind with my body to perform at my highest self. I believe t...

Welcome to the 25th episode of the Curls & Courage podcast and thank you for listening! In today's show, I want to catch up with you guys! Coming out of my last competition in New Jersey, I was able to gain knowledge, insight, and ways to improve finishing out my 2024 competition season. I breakdown my post show feelings and how to interpret the judges feedback as an athlete. Later in the show, I...

Welcome to the 24th episode of the Curls and Courage podcast- where we talk all things confidence, mindset, and self-esteem! Remaining confident in who I am and in my abilities has drastically changed my life as a competitor, coach, and just person in general. The goal of this episode is to help you feel at least 1% more confident after listening and give you daily practices to help you operate at...

In today's episode, I breakdown 5 reasons why you are not progressing in the gym. We talk about the best ways to build lean strong muscle tissue. Starting with the importance of exercise selection, I discuss how to choose the right movements for your body and my personal glute building tips. Later, we go into an in depth conversation about topics such as training intensity, nutrition, progressive...

Welcome back to the Curls and Courage podcast! In this episode, I am answering YOUR questions! I love hearing from you guys and am sharing my personal experiences, advice, and knowledge on this Q&A. After sharing some of my recent prep/life updates, we go into a 30 minute chat that's got me excited! I answer your questions around training, mental health, coaching, and nutrition. We also talk more...

Today’s episode is a MUST listen to! With ultra processed foods killing over 11 million people per year, there is no getting around the fact that these "foods" are a huge and highly addictive issue in today’s society. Although full of artificial ingredients, harmful chemicals, hydrogenated oils, and preservatives, these well-marketed and tasty foods can be hard to stay away from! But, consumption...

I did it! Celebrate with me on Instagram @yoitskenslo Welcome to this special 20th episode of the Curls and Courage podcast! In this episode, I breakdown what I have learned in my twenties up to this point and what I am working to improve as a grow older. Navigating adulthood can be difficult and overwhelming to say the least! But, I'm here to share my journey with you in hopes to help you learn f...

In this episode of the Curls and Courage podcast, we discuss 10 ways you can manage being in a caloric deficit and stay adherent to your health and fitness goals. To start out this episode, I discuss my current season of life as a bikini competitor preparing for a national level show. Being in a caloric deficit myself, I know the many challenges it brings! Burning more calories than you are consum...

Want to know the truth behind body dysmorphia in the fitness industry? In this episode, I start by sharing my own battle with body dysmorphia, and how it has impacted me as an athlete, personal trainer, and 22 year old female living in Miami (The Plastic City). With body dysmorphia and self image issues negatively effecting millions of people (especially young women) throughout the world, I offer...

Thank you so much for listening to episode 17 of the Curls and Courage podcast! This weeks' episode is a part two of our short "Introduction to NPC Bikini" series. Last week, we discussed how to enjoy the challenges of bikini competition prep, foundational muscle building tips, and nutrition do's and don'ts when trying to get stage lean. We also talk about the importance of rest and recovery to ma...

In this week's episode of Curls & Courage, I dive into the world of bikini competition training. Competing has been a huge part of my life since 2020 and this episode is meant to give you actionable advice and personal insights on what you should know as a bikini competitor. Focusing on mental health, nutrition, and optimal workout strategies, I discuss the importance of "loving what you do" and e...

Are you struggling to find the balance between pushing yourself and feeling overwhelmed in your fitness journey? Discover how simplicity might just be the secret you're looking for! I am so excited for you to listen to this episode! In today’s industry, there is so much information out there on fitness (strength training specifically). It’s hard not to get overwhelmed by such a wide variety and ma...

Do you really NEED those Sour Patch Kids during your workout? In this episode of the Curls and Courage, I dive into fitness and nutrition trends within the health and wellness space. I share my thoughts and reasoning behind what's underrated and what's overrated in today's industry. This episode is especially designed for anyone looking to optimize their physical health without falling for common...

Weight loss is such a prevalent topic in today's society. Nearly 1 in 3 adults are overweight. More than 2 in 5 adults have obesity. These overwhelming statistics, along with a well-marketed, yet detrimental weight loss program advertisement on the radio got me thinking. What are my top recommendations to help with weight loss and weight management? In today's episode, I breakdown six feasible wei...

Have you ever experienced a setback, missed opportunity, or disappointment? Believe me, I've been there too- many times! Life is full of challenges and unfortunate circumstances. In this episode, you'll learn how to bounce back from setbacks and see disappointments from a whole new perspective! I share a recent personal experience where I was drawn into a major scam under the guise of an exciting...

In this episode, I discuss the negative effects of chronically under-eating. By sharing my personal story from the past, I aim to make sure you don't make the same nutrition mistakes I did. My unhealthy food habits led to nutrient deficiencies, broken bones, susceptibility to injury, and poor mental/physical health. This episode sheds light on each macronutrient and why they are essential for over...

In this week's episode, I share my knowledge on three life lessons that bodybuilding has taught me. Becoming a competitor has transformed my mindset in areas such as self discipline, patience, and seeing failure as an opportunity- not a setback. I also open up about my preparation for my next competition and why now is a great time to start. Please follow along my journey and don't hesitate to rea...

In this episode, I share my unforgettable experience of a series of unfortunate events in Miami that led to valuable life lessons and mental strength. I reflect back to just a few months after moving to the big city. In the span of just three short hours, I got my car towed, wrecked, and lost over $2000. Despite the overwhelming challenges, I chose to remain positive and stay resilient in the face...

Honestly...How are you truly feeling? Do you struggle with your mental health and does it get in the way of your physical health journey? On this episode, I share my journey with anxiety, panic disorders, and depression and how exercise has been transformative in improving my mental health. If you love research like me, then this episode is perfect for you. I won't be holding back. I'll be sharing...

Are you unsure if your training regimen is the right fit for you? Are you tired of going to the gym and not seeing the results you desire? This episode will ensure that you know how to structure a gym routine catered towards your goals and needs. In this episode, I cover topics such as goal setting, determining a beneficial training split, and exercise selection. I also lay out a blueprint on how...

In this podcast, I discuss why "motivation is trash" and does not always exist. I share my strategies for overcoming lack of motivation when pursuing fitness and health goals and talk about a past experience with a period of extremely low motivation. By prioritizing self-discipline, seeking strength and support from loved ones, keeping faith, and surrounding myself with a environment full of peopl...

Do you find yourself constantly using the phrase "I don't have enough time"? In this episode, I (Kensley Meeks) discuss ways to optimize your time and crush your fitness and health targets for 2024. Through a blend of gritty experience and personal strategy, I discuss the 3-step formula of "progression equals preparation, prioritization, and productivity." From prepping meals to planning workouts,...

In this informative and eye opening episode, I dive into my personal struggles transitioning from the familiarity of my hometown to a bustling life in the big city. I learned the vital role of consistency in building and nurturing healthy relationships that contribute to a more fulfilled life and better physical and mental well being. We discuss the dos and don'ts of developing and maintaining hea...