FOF Gym Chat

On this week's episode of FOF Gym Chat, we hit the topic of training around injuries. Unfortunately, injuries happen. However, we don't have to let an injury sideline us from our training. Here are a few things we are chatting about today... Aches and pains vs. Acute or Chronic Injuries Taking ownership of your training Developing a plan centered around things you CAN do Addressing your mindset wh...

Today's question is all about training. When should you push it in the gym? When should you think about backing off? The longer your train, the more you will learn to understand the cues your body is giving you. You will understand the difference between no "feeling" like it and burnout. This week, we are chatting about training and how we approach intensity for the day. We dive into strategies th...

Let's talk...PROTEIN Here are a few questions that we answer in this week's episode of FOF Gym Chat… Why is it important to prioritize protein? How much protein should I be consuming? What are some good sources of protein? When should I be consuming protein? Plus…Kenzie breaks down a full day of eating to help you see how you can prioritize protein without feeling like you’re eating nothing but 🍗...

How can I be more consistent? This question comes up so much in our conversations. Most of us know that in order to get results, we must be consistent. But, how can we maintain consistency over the long term? This is a question we are answering in this week’s FOF Gym Chat Podcast. Here are a few things we discuss… The danger of the all or nothing mentality. The question we always ask ourselves whe...

Cycle 2 at Fixed on Fitness starts on Monday, February 13th, and we are so excited.   Today we are chatting about what to expect throughout our next training cycle.   What is RPE, and why is it important? How do hard workouts build mental toughness? Why do we need base weeks? What is the breakdown of the week M-F? Again, we are so excited for this opportunity!  If there is a topic t...

Welcome to FOF Gym Chat!  If you followed this show in the past, I am excited to announce that Kindle & Kerosene is now....FOF Gym Chat.  Together, Josh and I will discuss and explore topics that are coming up in our gym, strategies we are trying, challenges we are facing, and lessons we are learning.  It is our hope that through this podcast, you will gain confidence in health...

It's time to say good bye...for now. For almost two years, I've enjoyed bringing you weekly episodes of Kindle & Kerosene.  This podcast has been such a rewarding project for me.  I've loved being part of your week, and it's been so fun to hear the changes you have made. Right now, I'm taking a step back and narrowing my focus.  I'm pouring my energy into Fixed on Fitness. &nbsp...

Better is better. When it comes to making positive changes and improving your life... What do you think would happen if you stopped focusing on making everything perfect, and you simply focused on better? It's easy to find ourselves in an analysis paralysis.  We want to improve, we work hard, and we get consumed with perfection.  So often, this causes us to become stuck. You don't have t...

“It’s never too late to start. It’s always too late to wait.” Jeff Olson Pay now, or pay later. If you think working out is risky, try being weak. If you think being healthy is hard work, try being sick. If you think a gym membership is expensive, try paying medical bills. Living a healthy lifestyle isn’t easy, but then again, neither is the alternative. Change is hard. But I would argue…not chang...

I want to challenge you today.  Look around at one, just ONE area where you feel like you are struggling to be consistent or where you feel like you are stuck.  Commit to an action time...it can be 2:00, 5:00, or 15:00. And simply honor that commitment. Every single day. No matter what. Whether you are “motivated” or not. Whether you feel like it or not. Just simply show up for the time...

Today’s episode comes from an Instagram post I saw maybe a month or so ago from Ben Bergeron. If you haven’t heard of Ben Bergeron, he’s the owner of CrossFit New England. He’s trained a ton of great athletes, and his book Chasing Excellence is one of my favorites. What I love about him is the effort that he puts into the mental side of sports and life. So the post…here it is 10 Things that requir...

“Whenever you find yourself on the side of the majority, it’s time to pause and reflect.” Mark Twain Well that one hit home.  Not only because I’ve found myself on the side of the majority many times but because rarely have I stopped to question it. I’m not saying that every single time that we are blending in, something is wrong, but I do think when we look around and find that we are on the...

It’s never too late. >>> to chase your dreams >>> to take back your life >>> to improve your health >>> to start that business >>> to repair a relationship You’re not too old. You’re not too far gone. You’re not too out of shape. You’re not too far behind. You’re ready. You’re capable. It’s time to start. Enjoy! KP

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 untap...

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...

"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...

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 gon...

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 a...

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,...

“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...

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 th...

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...

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.&nbs...

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 th...

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…actuall...