FOF Gym Chat

We kick off a brand new training cycle on Monday, June 22nd. Get ready because while we see the same splits, we have quite a few changes coming. Join us as we chat about what to expect over the next 6-weeks. Enjoy! K+J

In this episode of FOF Gym Chat , we continue our Q&A series and dive into what we love most about fitness — and why it goes far beyond aesthetics. We are chatting about:- Why fitness is one of the few things in life you truly can’t fake- How training builds mental toughness and confidence- Simple, realistic meal prep strategies that actually work- The difference between RPE, RIR, and training...

Training cycle 4 kicks off on Monday, May 11th. We've got some major changes coming when it comes to training splits. Take a listen, and get ready for an awesome 6-weeks. Enjoy! K+J

This week, we are answering two questions that have come up over the last few weeks. What's the importance of a training environment, and how can I best approach having to attend multiple time slots where I don't have a partner? What are your thoughts on the "skinny" trend? Join us for an honest conversation as we answer these questions. Have a question? We'd love to chat abo...

**Please note: I am not a licensed medical professional. All information provided is for educational purposes only and is not intended as medical advice. Please consult your healthcare provider before making any changes to your health routine.** Over the past year, I’ve been studying something that has completely changed the way I look at health. It’s called functional blood chemistry . Most of us...

Fat loss...it's a topic that comes up this time of year every year. So, today we are chatting about it. Not only are we chatting fat loss, we also travel down a few tangents on hormones and bloodwork. At FOF, we don't do skinny...we do strong. Enjoy :). -K+J

Our {THIRD} training cycle of 2026 kicks off on Monday, March 30th!!! Here's the breakdown of what you can expect as well as some training tips for this 6-weeks. Enjoy! K+J

Do you really need new gym gear—or is Instagram just convincing you that you do? In this episode of FOF Gym Chat , we are chatting about the gear we get questions about all the time: shoes, straps, grips, belts, sleeves, and braces. We explain what’s worth buying (in our opinion), when it makes sense to upgrade, and who actually benefits from each piece of equipment. You’ll learn: Why flat shoes m...

Cycle 2 2026 kicks off on Monday, 2/16!!! Take a listen as we chat through splits (they're changing), Josh's thoughts, and ideas on how to approach the next 6 weeks. Enjoy! K+J

Mindset might be the most overlooked driver of progress in your fitness—and in your life. In this episode of FOF Gym Chat , we revisit the first focus of the trimester: mindset . We break down how confidence and belief are built (and lost), why self-limiting beliefs keep people stuck for years, and how the gym can be the training ground for changing how you show up everywhere else. You’ll learn: W...

In this episode of FOF Gym Chat , we break down one of the most important parts of your nutrition — protein . We explain how much you should really be eating, why it’s crucial for muscle growth, recovery, and metabolism, and how to choose the best sources — from real food to supplements. We also chat about collagen, soy, and plant-based proteins, plus how to easily hit your daily goals without ove...

In this episode of FOF Gym Chat , we kick off the new year by revealing the first trimester of our 2026 Roadmap — a practical, mindset-driven framework designed to build strength from the inside out. Forget resolutions that fade by February; this episode focuses on process over outcome and introduces four foundational pillars: Mindset, Meals, Movement Quality, and Mobility . Whether you’re new to...

The first training cycle of 2026 kicks off on MONDAY, January 5th! Here's a breakdown of what you can expect over the next 6-weeks. Get ready...it's going to be a great one. Enjoy! K+J

We are wrapping wrap up 2025 by tackling the most common health and fitness traps we all face around the holidays — from the “screw it” mindset to unrealistic New Year’s goals. We are sharing simple strategies to stay consistent, avoid burnout, and actually enjoy the season without undoing your hard work. Perfect listen for anyone who wants to feel confident heading into the new year!

In this episode of FOF Gym Chat , we share a refreshing mindset shift for the holiday season — focusing on what you can gain instead of what you might lose . From strength and muscle to time, health, and peace of mind, we discuss how to make this season a time of growth instead of guilt. Enjoy! K+J

Our last 6-week training cycle of 2025 starts MONDAY. Splits are changing, so make sure you take a listen so that you're ready to go for day 1. We have 6-weeks left of the year...don't let yourself slide into the "I'll start back in January" mindset :). Enjoy! K+J

In this honest, straight-talking episode of FOF Gym Chat , we dig into why we often say we’re “confused” about what to do — when in reality, we already know. From nutrition choices to mindset habits, we break down how to stop waiting for the easy answer and start taking the actions that actually move you forward. It’s not about more information — it’s about owning your choices, facing your habits,...

In this week’s episode of FOF Gym Chat , we share an open, honest discussion about three hot topics in today’s fitness and wellness world — GLP-1s, peptides, and hormone replacement therapy (HRT). We're not medical professionals, and this episode isn’t meant to be medical advice. Instead, it’s a down-to-earth conversation about what we’re seeing, learning, and thinking when it comes to these p...

Most people think progress means eating less and training harder — but what if that’s exactly what’s holding you back? In this episode of the  FOF Gym Chat podcast , we break down what it really takes to reach your goals — whether that’s fat loss, strength, performance, or simply feeling better in your body. We’ll walk you through how to: 💪 Choose a clear goal (and stop trying to chase everything...

Ever wondered what separates people who make lasting progress from those who keep starting over? In this episode, we break down the levers you can pull to drive meaningful results in your fitness, nutrition, and mindset. From consistency and sleep to self-control and stress management, they explain how small, steady habits—not shortcuts—transform your health and identity. Whether you’re chasing st...

In this episode of FOF Gym Chat , we dive deep into one of the most common topics in the gym — what to eat before and after your workouts. From the early morning crew at 5 a.m. to the class that closes out the day at 5 p.m. , we break down how timing, food choices, and hydration impact your energy, performance, and recovery. Learn how to fuel smarter, avoid the “I ate too close to class” regret, a...

Training cycle 8 starts Monday! This is the last full training cycle before the holidays start. Commit. Show up. Train hard. Let's go! Enjoy - K+J

Nutrition doesn’t have to be complicated. In this episode of the FOF Gym Chat podcast, we break down why focusing on protein and produce is still the most effective—and overlooked—approach to building muscle, managing weight, and improving health for the long haul. If you’re tired of hopping from diet to diet, this is the reset you need. Enjoy! K+J

As we age, strength becomes less about aesthetics and more about independence, health, and longevity. In this episode, we break down why muscle truly is your insurance policy after 40 — protecting your joints, metabolism, blood sugar, and overall quality of life. Whether you’re already training or just getting started, this episode will give you the perspective and tools to stay strong for the lon...

Most people think a “lifestyle change” means eating better or working out more. But the truth? Real change is an identity shift. It’s choosing discomfort in the short term to build resilience and freedom in the long term. In this episode, we dig into why: Choosing the hard thing now actually makes life easier If nothing changes, nothing changes Consistency builds resilience (and inconsistency dest...