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FOF Gym Chat

FOF Gym Chat

By 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 parenting.

Have a question? Shoot us a DM @fixedonfitness on Instagram.
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Currently playing episode

Motivation is.....

FOF Gym ChatJul 22, 2021

00:00
26:15
What to Expect in Training Cycle 3 :)

What to Expect in Training Cycle 3 :)

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 :).

Mar 28, 202430:59
Why we utilize strength focused conditioning....

Why we utilize strength focused conditioning....

Ready to take your training to the next level?

In this episode of FOF Gym Chat, we dive into strength-focused conditioning. We'll chat about common misconceptions regarding conditioning, how we believe you should approach conditioning, and why we feel that it's a vital part of your overall training program.

Learn how to train smarter, not harder, and achieve superior results in less time. Tune in now and elevate your fitness game!

Mar 22, 202420:13
Strategies to Train During Busy Seasons + Training Around Your Cycle...should you be thinking about this?

Strategies to Train During Busy Seasons + Training Around Your Cycle...should you be thinking about this?

In today's episode of FOF Gym Chat, we dive into the dynamic world of training during busy or stressful seasons of life, and explore the trending topic of training around your menstrual cycle.

Discover practical strategies and tips to stay committed to your fitness journey even when life feels chaotic, and learn how to redefine what hard training looks like during different seasons.

Plus, we'll unpack the trending debate on training around your menstrual cycle. Obviously, we are not doctors, so we will aren't offering up any medical advice here. Instead, Kenzie shares her thoughts on this topic as a 42-year old perimenopausal mom who loves to train hard.

Tune in now for a dose of inspiration, motivation, and real talk about fitness and self-care!

Enjoy!

Mar 15, 202439:06
Tempo Training, Aging, and Workout Partners

Tempo Training, Aging, and Workout Partners

We are chatting all about training today!

Tempo training...curious about the science behind tempo training? Join us on as we explore the "why" behind tempo and how it can revolutionize your training routine. From maximizing muscle engagement to preventing injuries, we dive into the many benefits of tempo training.

Aging...what should we be thinking about when it comes to training hard as we age? Not sure about you, but our plan is to train hard well into our 80s and beyond. We do believe this is possible, and today, we are chatting about a few things to consider as you train in your later years.

Workout partners...there is power in a partner, but how do you find one? We've got the key for you today.

Tune in now for all the details!

Enjoy!

K+J

Mar 08, 202447:33
Your Impatience Is Sabotaging Your Results
Mar 01, 202433:04
FOF Gym Chat Q&A - Week 4

FOF Gym Chat Q&A - Week 4

We are back with a bonus week of Q&A. Thank you so much for your questions...we really enjoyed chatting through them. A few questions we answer today...

How can I make the most out of 2-3 days a week in the gym?

Do you still workout after a poor night of sleep?

What's the best thing to eat post workout?

Do I have to weigh, measure, and track my food?

Should I be adding cardio?

What are our go-to desserts?

What are some good sources of carbs?

How low fat is too low?

Have a question? Send it our way...we'd love to chat about it.

Enjoy!

Feb 23, 202432:27
FOF Gym Chat Q&A - Week 3

FOF Gym Chat Q&A - Week 3

Part 3 of our Q&A series....LET'S GO.

Have a question? We'd love to chat about it. Shoot us a DM on Instagram to @fixedonfitness.

Enjoy!

Feb 16, 202436:17
Bridge Week + Cycle 2 2024

Bridge Week + Cycle 2 2024

Bridge week is coming, and it will be followed by up our second cycle of 2024! Join us as we chat about training splits, what to expect, and get Josh's thoughts on our next training cycle.

Enjoy!

Feb 09, 202425:05
Calories....Part 2

Calories....Part 2

This week is a follow up episode to last's weeks chat on calories. If you missed that episode, we highly recommend going back a week and checking it out before listening to this episode.


Enjoy!

Feb 02, 202443:21
Let's Chat....CALORIES

Let's Chat....CALORIES

We are going to take a short break from our Q&A to chat CALORIES. We had a question come up in the gym, and Josh took the time to do a short white board chat during class. It was incredibly helpful for those members, so we wanted to make sure everyone got the info :).


We will do a follow up episode next week and then finish out our Q&A series. Have a question for us? Shoot us a DM to @fixedonfitness, and we'll get to it.


Enjoy!


Jan 26, 202429:45
FOF Gym Chat Q&A Week 2

FOF Gym Chat Q&A Week 2

Join us this week as we dive into week 2 of our Q&A. Have a question? Shoot us a DM on Instagram to @fixedonfitness and we'll chat about it in an upcoming episode.

Enjoy!

Jan 19, 202433:55
FOF Gym Chat Q&A - Week 1

FOF Gym Chat Q&A - Week 1

We will be kicking off a Q&A series this week. We love getting your questions, and we are excited to have quite a few to work through over the next few weeks.

If you have a question you'd like us to chat about, please send us a DM on Instagram to @fixedonfitness or email kenziepresnell@fixedonfitness.com.

Enjoy!

Jan 12, 202433:30
So, you made a New Year's Resolution...

So, you made a New Year's Resolution...

Join us today as we chat all things resolutions.

Are we making them?

What do you do when you get off track.

Addition by subtraction.

Standards vs. resolutions.

Enjoy!

K+J

Jan 05, 202424:27
Cycle 1 2024...What to Expect

Cycle 1 2024...What to Expect

The first training cycle of 2024 is HERE! Check out this FOF Gym Chat episode where we take a look at the training splits and give you a sneak peak about what you can expect for this cycle.

Dec 29, 202320:25
Training Cycle 8...What to Expect

Training Cycle 8...What to Expect

Our last training cycle of the year is here 💪.

Check out the breakdown of what you can expect as we finish the year out STRONG at FOF.

Enjoy!

K+J

Nov 10, 202318:39
2023 Isn't Over Yet

2023 Isn't Over Yet

We have 55 days left in 2023.

The year isn't over yet.

Now is not the time to say, "Screw it, I'll start over in January."


Now is the time to keep working hard.

Now is the time to make progress.

Now is the time to stay consistent.


What's our thought on dealing with the holidays?

That's what we are chatting about in this week's episode of the FOF Gym Chat Podcast.

Nov 03, 202325:39
What kind of gym is FOF anyway?

What kind of gym is FOF anyway?

So many people ask us..."What kind of gym is this anyway?"

Are you a CrossFit...NO

Do you do HIIT...NO

What about stations and intervals...NO

Our goal is simple. We are here to help you LOOK GOOD AND FEEL GOOD.

Our workouts are designed specifically to help you build lean muscle, increase mobility and stability, improve your fitness, and change your body.

❌ If you're looking for a place to improve your bar muscle ups and kipping handstand push ups, we probably aren't the gym for you.

❌ If you're looking for a fast pace environment and constant heart rate monitoring to see if you're in the red, we probably aren't the gym for you.

✅ If you're looking to improve your body composition, get strong, enjoy your training, level up your mindset, and feel good in the process, there is absolutely no better place to train than FOF.

Sound like something you might like?

The best way to see if Fixed on Fitness is a good fit for you is to experience a training session with us.

Oct 27, 202331:21
So, you want to change your body?

So, you want to change your body?

How do you change your body?

Lift weights.

Prioritize protein.

Sleep.

Recovery.

Then hit repeat over and over and over and over.....

You must understand that you have the power and the control to change your physique. Once you figure this out, your self confidence and what you believe you are capable of will skyrocket.

Is it easy? Nope. But, it doesn't have to be overwhelming or all consuming.

You will have do to things differently.

You will have to be disciplined.

You will have to determine your goals.

You will have to take action.

Just like anything else...start small. You must make sustainable changes, or you will find yourself on the "it worked" until you got too tired, hangry, or overwhelmed to continue.

You just need to get the needle moving because that very first win creates momentum.

Join us today as we chat about how we approach food and the changes Josh has made over the last few months with his diet.

Enjoy!

Oct 20, 202348:41
Your Circumstances are NOT an Excuse

Your Circumstances are NOT an Excuse

KP coming in solo today.

This week's episode is actually a replay of a video that was on my Instagram stories this week. It generated a bit of chatter, so I figured it was worth a repost.

Here's the key point...your circumstances, feelings, and emotions are not an excuse to abandon your responsibilities.

Enjoy!

KP

Oct 13, 202307:29
Raise Your Standard

Raise Your Standard

"The strongest force in the human body is the need to be consistent with how you define yourself." - Tony Robbins

This week, we are chatting about standards.

What standards have you set for yourself?

How do you define yourself?

What are the non-negotiable things in your life?

Where do you need to raise your standard?

It's time to write a new normal for yourself.

It's time to put yourself into an environment where you are challenged and lifted up.

It's time to stop lowering your standards.

Remember, wants don't get met consistently; standards do.

Did you enjoy this episode?

We challenge you to share it with a friend.

Oct 06, 202330:23
Fueling for Workouts

Fueling for Workouts

We are entering a TOUGH training cycle at FOF.

We will be going hard and heavy for the next few weeks. If you want to push in the gym, you must commit to the recovery at home. Proper fueling before, during, and after workouts is vital to your recovery.

Join us today as we chat about pre-workout and post-workout fuel.

Enjoy!

K+J

Sep 29, 202319:32
Training Cycle #7....What to Expect

Training Cycle #7....What to Expect

Our next training cycle begins on MONDAY, 9/25. Join us today as we talk about what to expect, how Josh felt about the cycle overall, and all of the fun things we have to look forward to over the next 6-weeks.

Enjoy!

Sep 22, 202320:20
Expect the GOOD

Expect the GOOD

NEW FOF GYM CHAT PODCAST EPISODE ‼️

What would happen if you expected good things to happen to you?

So often, we get up expecting everything to crash.

Train yourself to believe in YOU.

Train yourself to look for the good.

Train yourself to expect opportunities.

This week, we are chatting all about training the mind to expect GOOD things.

Enjoy!

K+J

Sep 01, 202320:21
Reputation

Reputation

Reputation...sure, you have a reputation when it comes to the opinion of others, but how often do you think about the reputation you have with yourself.

The reputation you have with yourself is also known as your self confidence. You build that reputation by keeping the promises you make to yourself.

Join us as we chat today about reputation and how you can begin to strengthen the reputation that matters most...the one you have with YOU.

Sep 01, 202330:55
Show Me, Don't Tell Me

Show Me, Don't Tell Me

KP coming in solo for the podcast today.

Show me, don't tell me.

Stop talking, start doing 🤫.

It's time to let our actions speak louder than our words.

Enjoy!

Kenzie

Aug 25, 202310:54
Body Image....

Body Image....

This week, we are tackling a TOUGH topic.

We are chatting all about body image.

What's our experience with body image?

How can we start to overcome the story in our mind surrounding body image?

What can we do to make sure we set our kids up for success when it comes to body image?

Enjoy!

Aug 18, 202327:33
Training HARD

Training HARD

Fun topic this week! We are chatting all about one of our FAVORITE things...training hard.

What does it mean to train hard?

What does it feel like to train hard?

If you choose to train hard, what does recovery look like?

Get ready...it's a good one.

Enjoy!

Aug 11, 202340:16
Bridge Week + Breakdown of our Next Training Cycle

Bridge Week + Breakdown of our Next Training Cycle

Next Week is BRIDGE week at FOF>


Today, we are answering the questions...

What is bridge week?

Why do we do it?

How should you approach this week of training?

Why is it important to incorporate these weeks into your training?


We'll also chat about what to expect for our next training cycle, which begins on MONDAY, August 14th.


Have a question? We'd love to chat about it. Shoot us a DM, and we will get to it in a future episode.


Enjoy!

K+J

Aug 04, 202321:44
Let's Chat...Discipline

Let's Chat...Discipline

"An undisciplined life is an insane life."

Socrates

Join us today as we chat about discipline.

What does a disciplined life look like?

Have we always been disciplined?

How can you create a more disciplined life?

Enjoy!

If you have a question you want us to chat about, make sure you shoot us a DM to @fixedonfitness.

Enjoy!

K+J

Jul 28, 202330:48
Never Folded - A Look at USA Weightlifting Youth Nationals

Never Folded - A Look at USA Weightlifting Youth Nationals

This week, we are chatting about Josh's experience with one of our teenage athletes at the USA Weightlifting Youth Nationals in Colorado Springs. So many lessons were learned. So much growth happened.

This experience was incredible and applies to so many aspects of day to day life. Congrats again to Ireland who "never folded" and walked away with three silver medals.

Enjoy!

Jun 30, 202340:08
Let's chat about...CYCLE 5

Let's chat about...CYCLE 5

Cycle 5 kicks off on MONDAY!


Join us as Josh gives a full breakdown of what to expect for the next 6-week training cycle.

What do the splits look like?

What will change from cycle 4?

What do the conditioning pieces look like?

What are the main lifts during the strength portion of the workout?


Enjoy!

K+J

Jun 23, 202313:56
Are you Evolving?

Are you Evolving?

Are you evolving?

We aren't meant to stay the same.

We were made to learn, grow, and change.

When is the last time you took the time to evaluate...

>>> Where you are

>>> Where you're going

>>> Your habits and routines


If you want to grow, you must take the time to make adjustments to your habits.

Take a listen as we chat about a few small changes that Josh has made to his training, diet, and recovery that have helped him to train harder, move better, and recover faster.


Enjoy!

K+J

Jun 16, 202323:49
Let's chat about...VACATION

Let's chat about...VACATION

It's officially summertime, and for many of you, that means vacation.

Just because you aren't at home doesn't mean you have to hit pause on your health and fitness gains.

Today, we are chatting all about the strategies we use when we are on vacation.

Trust us, you can still have fun and not feel like you're starting back at zero when you get back.

Have a question for us? Shoot us a DM on Instagram to @fixedonfitness.


Enjoy!

K+J

Jun 09, 202316:34
The Scale....

The Scale....

The scale.

What are your thoughts on it?

How do you use it?

How do you feel when you step on it?

The scale something that comes up so often in the health and fitness space. While the scale can be a useful tool to measure progress, we can't allow it to be our only measure of progress. We must learn to use it in a way that doesn't instantly deflate our excitement and motivation if the number isn't what we wanted or expected it to be.

Thanks for joining us today as we chat all about the scale.

Enjoy!

K+J

Jun 02, 202324:16
Systems

Systems

This week, we are chatting about systems.

We love systems.

They help support us.

They become our auto pilot.

While systems often work to bring a positive outcome, we can also have negative systems.

It's time to address our systems.

"You do not rise to the level of your goals. You fall to the level of your systems."

- James Clear, Atomic Habits


Enjoy!

K+J

May 26, 202316:05
The Battery Story

The Battery Story

Welcome to this week's episode of FOF Gym Chat.

Today, we are going with a story...we'll call it The Battery Story.

A few questions to think about...


What things in your life are draining you?

Is there anywhere in your life where you are relying on others to always build you up?

How are you showing up?

What would happen if you put yourself in an environment where you felt energized and excited?

How big of a difference would you see in your life if you brought great energy each day?


Enjoy!

K+J

May 19, 202311:42
Breakdown of Training Cycle {FOUR}

Breakdown of Training Cycle {FOUR}

Our fourth training cycle of the year at Fixed on Fitness begins this Monday, May 15th.

Join us as we chat about what to expect over the next 6-weeks.


Enjoy!

May 12, 202317:06
Change Your Story

Change Your Story

Get ready.

This week, we are chatting SELF TALK.


What story are you telling yourself?

Do you even know?

Sometimes, the same crappy story has been playing in our head for so long that we don't even recognize it anymore.


It's time to listen.

It's time to acknowledge what you are saying....

>>> When you look in the mirror

>>> When things get hard

>>> When you mess up

>>> When you aren't where you want to be

Now...It's time to CHANGE THE STORY.


Click the link in bio to listen to this week's episode of FOF Gym Chat.


Enjoy!

May 05, 202318:02
Intensity vs. Consistency

Intensity vs. Consistency

"In the short term, you are as good as your intensity. In the long term, you are only as good as your consistency."

- Shane Parrish


We love this quote, and in this week's episode, we are chatting all about our thoughts on intensity vs. consistency.


Have a topic you want us to chat about? Drop us a DM on Instagram to @fixedonfitness.


Enjoy!

K+J

Apr 28, 202319:22
FOF Nutrition Principles

FOF Nutrition Principles

NEW PODCAST EPISODE

On this week's episode of FOF Gym Chat, we are diving into the principles that we follow when it comes to nutrition.

Our goal during this episode is to give you a few actionable items that you can use right NOW to help you... Improve your eating habits. Schedule your day to work for you. Get started without feeling completely overwhelmed.

We also answer a few specific questions that we get asked all the time... What do we eat? How many calories do we consume? What do our personal macros look like?

Enjoy!

Have questions you'd like us to chat about? Shoot us a DM to @fixedonfitness.

Apr 21, 202349:39
Fat Loss, Weight Loss, Diets, and Coaches...Navigating the NOISE

Fat Loss, Weight Loss, Diets, and Coaches...Navigating the NOISE

>>> Fat Loss, Weight Loss, Diets, and Coaches <<<

What's the deal?

What's true?

What's BS?

Who should you listen to?

How can you navigate the noise?

Check out this week's episode of FOF Gym Chat where we are chatting all things weight loss, fat loss, and the noise surrounding the "diet" culture.

Apr 14, 202337:02
Self Care when S&!T hits the Fan

Self Care when S&!T hits the Fan

How do you prioritize self care when life gets crazy?


Life is going to throw punches. Things are going to come up that we didn't plan for. Schedules are demanding. Situations will happen that are out of our control.

We know these things will happen.

The question is...how do we deal with them?

How do we make sure we don't allow our circumstance to be the excuse to eat junk, neglect sleep, skip our workouts, and zone out on our phones?

Enjoy!

Apr 07, 202323:16
Let's Chat Creatine
Mar 31, 202328:23
Training: Breakdown of Cycle 3

Training: Breakdown of Cycle 3

Our next cycle at Fixed on Fitness begins MONDAY!

Join us today as we breakdown what to expect throughout our next training cycle.

Enjoy!


Mar 24, 202322:26
Injury Prevention + Recovery

Injury Prevention + Recovery

Follow up to last week's episode...Training Around Injuries

Today we are chatting about some of the best practices surrounding injury prevention.

Inside the gym -
We must be a "thinking athlete"
We must prioritize form over speed or load
We should incorporate tempo into our training
We should follow a program that includes mobility, stability, and unilateral work

Outside the gym -
Recovery is non-negotiable if you want to train hard
Tissue therapy, massage, and foam rolling
Sleep...don't neglect it
Stress must be managed

Have a question you'd like us to chat about?  Drop us a DM on Instagram, and we'll get it answered.

Enjoy!
K&J

Mar 17, 202332:07
Training Around Injuries

Training Around Injuries

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 when dealing with an injury
Setbacks
The worst thing {in our opinion} to do when you're dealing with an injury

Did you enjoy this episode?  If so, please do us a HUGE favor and leave a review wherever you listen to your podcasts.  
If you found this info helpful, share it with your friends.  Make sure you tag us @fixedonfitness.

K+J


Mar 10, 202333:21
Training: When should you push and when should you back off?

Training: When should you push and when should you back off?

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 that we use personally as well as scenarios where we may want to back off.

Have a question for us?  We'd love to chat about it.  Shoot us a DM on Instagram to @fixedonfitness, and we'll get it answered soon.

Mar 03, 202323:31
Protein Basics

Protein Basics

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 🍗🥩🥚 all the time.

Enjoy!

K+J

Feb 24, 202333:05
How can I be more consistent?

How can I be more consistent?

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 when it comes to a change we want to make.
The importance of being realistic with your current goals and circumstances.
The power of small changes.

Have a question or a topic you’d like us to discuss?

Shoot us a DM, and we will make sure to chat about it.

Feb 17, 202325:07
Training: What to expect in Cycle 2, Rate of Perceived Exertion, the Importance of Base Weeks, and Building Mental Toughness through Hard Workouts

Training: What to expect in Cycle 2, Rate of Perceived Exertion, the Importance of Base Weeks, and Building Mental Toughness through Hard Workouts

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 that you would like for us to discuss, please shoot us a DM on Instagram at @fixedonfitness.

- K+J

Feb 10, 202324:39