FOF Gym Chat

In this episode of  FOF Gym Chat , we guide you through the essentials of food tracking for your health and fitness journey. Whether you’re a beginner or looking to refine your tracking habits, you’ll learn how to: Build awareness around your eating habits. Stay consistent with simple meal prep strategies. Set realistic goals for protein intake and calories. We also explore tools like MacroStax to...

We’re kicking off 2025 with Cycle 1 and a ton of exciting updates! In this episode, we’re breaking down what to expect from our new training cycle starting January 6th. Learn about the revamped splits, rep schemes, and conditioning options, plus exciting additions like Macrostax nutrition and more options to tailor your workouts. We’re also talking about the power of accountability, hybrid options...

Feeling overwhelmed by goal-setting or stuck in the same old routines? In this episode, we break down a straightforward and fun process to help you reflect on your wins, tackle challenges, and set meaningful goals without the pressure of perfection. From celebrating your successes to envisioning your ideal day, you’ll learn how to create a realistic roadmap for growth in every area of your life—pe...

In this episode, we’re diving into the biggest lessons, reflections, and truths from 2024. From embracing change and navigating life’s storms to finding clarity on what you really want, we’re sharing practical insights to help you grow and thrive. We’ll also discuss the importance of finishing the year strong, responding vs. reacting, and setting meaningful goals for 2025. Tune in for an honest an...

In this episode, we're diving into two big questions we hear all the time:  “Will this ever get easy?”  and  “How many calories do I burn in a workout?”   Let’s get real—chasing easy and comfortable won’t get you where you want to go. The truth is, it’s not supposed to be easy, but that’s exactly why it’s worth it. Over time, the things that feel hard today will become second nature, and the disci...

In this episode of  FOF Gym Chat , we address key mistakes that can hinder your progress in the gym. We chat about the need for personalized exercise selection, effective tracking of workout metrics, and proper progressive overload techniques to achieve sustainable muscle growth. Additionally, we highlight the importance of focusing on quality over excessive volume and ensuring proper nutrition an...

Take a listen this week as we chat about what to expect in our training for the remainder of 2024! Enjoy! K+J

Ready to Win the Holiday Season? 🎉 In today's episode, we are talking all about the HOLIDAYS! Statistics show that the average person gains 13 pounds between Halloween and New Year's. Today, we are chatting about easy actions that you can take so that you start 2025 stronger, more confident, and healthier than ever. READY FOR THIS BONUS?? (shhhhh...we announce this at the END of today's podcast)...

In this unscripted episode of  FOF Gym Chat , we share a real-life lesson learned while facing a problem in our new gym. Instead of addressing the issue directly, we wasted valuable time and energy working around it, only to realize that the simplest solution was to face it head-on. This experience led us to discuss the power of  neutral thinking , inspired by the book  It Takes What it Takes , an...

Our first training cycle in the NEW GYM kicks off on Monday, October 7th! Check out what Josh has to say about our splits, what to expect, and his thoughts on the overall cycle. Enjoy! K+J

In this episode of  FOF Gym Chat , we tackle one of the most common excuses for delaying new ventures—being too busy. Whether it's a new exercise plan, business, or diet, we often wait for the "perfect" time to begin. But what if the best time to start is actually during your busiest seasons? We explore how making it work when life is hectic can set you up for even greater success wh...

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 f...

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

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  exe...

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,...

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

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

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

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...

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

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

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 hi...

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 c...

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

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 w...