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.
Episodes
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Welcome to Training Cycle 9
It's already time for a new training cycle. Take a listen so that you know what to expect over the next 6-week training block.
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Hard Truths with KP
Some tough love coming from KP today. I love you too much to agree with your excuses. Show up. Speak up. Adapt when you need to. But don't quit on you. New schedule. New stress. Family life shifting around it all. I get the overwhelm. I'm living it right now. But here's the truth. There hasn't…
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September Training Cycle
New cycle starts MONDAY!!! Here are the details of what you can expect over the next 6-weeks. Enjoy! J
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August Training Cycle
New training cycle starts on Monday! Splits are changing. Take a listen to hear the full breakdown of what you can expect over the next 4 weeks.
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New Training Cycle Starts 6/22...Here are the details!
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
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What Fitness Really Teaches You | FOF Gym Chat Q&A Part 2
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…
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Training Cycle 4...Get ready for some changes :)
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
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Q&A: Training Environment + Thoughts on the "Skinny" Trend
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...
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Your labs are "normal" but you still feel like junk...
**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…
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Fat Loss "Hacks", Hormones, We Don't Do Skinny
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
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Training Cycle 3 2026
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
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Shoes, Straps, Belts, and Braces...What Gym Gear Do You Really Need?
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...
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Cycle 2 2026
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
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Mindset: The Beliefs That Are Quietly Holding You Back (and How to Change Them)
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...
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Protein Made Simple
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…
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Trimester 1: Building Your Foundation for 2026
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...
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Training Cycle 1 2026
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
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Holiday Pitfalls: How to Finish Strong and Start 2026 Without Starting Over
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...
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A Different Approach to the Holidays...Focusing on GAINS
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
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Cycle 9 2025...Let's Finish the Year STRONG!
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
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Are you confused...or just waiting for the answer you want to hear?
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...
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GLP-1s, Peptides, and HRT — Real Talk, Not Medical Advice
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...
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Dieting Harder...Is It Really The Answer?
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...
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What They’re Doing That You’re Not — and Why It Works
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…
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Fueling your Workouts: A Practical Guide to Pre and Post Workout Nutrition
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…
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Training Cycle 8...Here's the Breakdown
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
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Protein + Produce...Why Simple Still Works
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...
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Strong After 40
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…
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Choosing Change: Why Comfort is Costing You Growth
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…
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What to Do When You’re Feeling a Little Beat Up or Banged Up
What do you do when you’re feeling sore, tight, or banged up? Quitting isn’t the answer — but neither is ignoring the problem. In this episode, we share strategies to modify training, prioritize recovery, and keep progressing even when you’re not at 100%. Enjoy! K+J
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Training Cycle 7 2025...Let's GO!
Our next training cycle starts on Monday, 9/1. Here's a breakdown of what to expect. Here's a hint...we will see lots of supersets :). Enjoy!
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When Goals Become a Cage: Another Way to Move Forward
Goals can be a great motivator — until they start feeling like a prison. In this episode, we’re digging into what happens when the very thing that’s supposed to inspire you starts holding you back. We’ll share how to spot the signs that your goals have become a cage, why flexibility matters, and...
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Why Your Hard Work Is Working (Even If You Can’t See It Yet)
The effort you put into growing—whether it’s emotional control, fitness habits, or mindset shifts—is changing you, even if you can’t see the results in real time. One day, life will test you… and the “new you” will show up. In this episode, we share a personal story from a day on the water that...
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Mastering the Mundane: Why the Boring Stuff Builds Results
Everyone wants the secret to long-term results—but the truth is, it’s not flashy. It’s not intense. It’s not exciting. It’s mundane. In this episode, we dig into the not-so-glamorous habits that actually drive progress—like prepping your food, showing up to lift, walking after meals, and sticking...
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2025 Training Cycle SIX
Our next training cycle kicks off on Monday, August 4th. Join us as we chat about what to expect as well as our training splits for our upcoming cycle.
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Muscle is Earned: Why the Long Game Beats Every Shortcut
Still chasing quick fixes? This episode is your wake-up call. We break down why the long game—not a 30-day shred—is the real path to lasting change. If you’ve ever felt frustrated by slow progress, this one will reframe your mindset and reignite your commitment. You’ll learn: Why quick fixes...
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Strong > Skinny
In this episode, we challenge the mindset that “skinny” is the goal. If you've spent years trying to get smaller, working out to lose weight, or eating less to tone up—this one's for you. They break down: Why chasing “skinny” leads to stalled progress and frustration How muscle is the key to...
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Training Cycle 5...Let's GO!
Our next training cycle kicks off on Monday, June 23rd. Join us today as we chat all about what to expect, our training splits, and how this is the perfect training cycle for summer.
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Burned Out by Calorie Burn? The Truth About Fat Loss & Summer Breaks
In this episode of FOF Gym Chat, we tackle two questions that come up pretty regularly in the summer months: 1️⃣ “How many calories am I burning?” 2️⃣ “How do I stay on track while traveling?” We break down the myth of exercise as the primary fat-loss driver (spoiler: it’s not!), and share...
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The Power of Group Training: Built-In Motivation, Accountability, and Progress
There’s something powerful about training alongside others. In this episode, we break down why group training is more than just exercise—it’s motivation, consistency, accountability, and momentum all rolled into one. Learn how the right group environment can fast-track your results, strengthen…
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One Dot Doesn’t Tell the Story: Rethinking Progress and the Scale
Is your progress really stalled—or are you just relying on one random number to tell the story? In this week’s episode, we unpack one of the most common mindset traps we see: stepping on the scale once and using that number to define your success—or failure. We break down: Why one weigh-in…
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Training Cycle FOUR...Here's what to expect
Cycle 4 starts Monday! Join us as we break down our training splits, what to expect, and Josh's thoughts on this training cycle.
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Eat More, Not Less: Why Under-Eating Could Be Holding You Back
You’re training hard. You’re eating “clean.” So why do you still feel stuck, exhausted, or constantly craving carbs? In this episode of the FOF Gym Chat, we break down why eating more—not less—might be the exact shift your body needs. We’ll unpack common signs of under-eating, how it affects your...
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Stop Starting Over: The Power of Small Daily Wins
If you’re tired of chasing perfection and always restarting on Monday, this episode is your wake-up call. Today, we unpack the trap of the “all or nothing” mindset and share why long-term transformation is built through boring, consistent, small wins—not giant overhauls. Learn how to set a...
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Strong is the New Standard - Why Everyone Needs to Lift Heavy {at every age}
In this episode of the FOF Gym Chat, we’re breaking down why everyone—yes, everyone—needs to be lifting heavy. Whether you’re in your 30s or your 70s, strength training is key to improving function, protecting your bones, supporting your metabolism, and helping you feel strong and confident in…
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Simplify Before You Optimize – The Foundational Habits That Actually Work
This week on FOF Gym Chat, we're talking about the real reason many people aren't seeing results—they're skipping the basics. We dive into how to simplify your approach before you try to optimize every detail. From strength training to fueling your body to managing your recovery, we cover the...
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Before you say, "It's not working"...
Ever feel like you’re doing everything right but still not seeing the results you want? In this episode, we’re breaking down what to do when it feels like your progress has stalled. From understanding why small changes take time to knowing when (and how) to adjust your nutrition and training…
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What to Expect - Training Cycle 3
Our third training cycle of 2025 kicks off on Monday, March 31st. Join us as we chat about training splits, daily focuses, and what to expect for the next 6-weeks at FOF. Enjoy! K+J
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Training Q&A: Longevity, Lifting Heavy, & Training Smart
Training for longevity, lifting heavy, or knowing when to push vs. pull back—these are the questions we’re tackling in this week’s Q&A! 🎙️ We’re breaking down: ✅ The best lifts for long-term progress ✅ When training to failure makes sense (and when it doesn’t) ✅ How to balance heavy lifting vs....
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Cycle 2 2025...Here's the Breakdown
Our second training cycle of 2025 starts on Monday, February 17th. Here is a breakdown of what you can expect over the next 6-weeks. Enjoy! K+J
About this show
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.
Hosted by
Kenzie and Josh Presnell