Curls & Courage

Welcome to my new series "Find Your Fortitude"... In today's motivating episode, I had the pleasure of speaking with James Elliott, a psychotherapist, best selling author, speaker, and mental health coach. We discuss the importance of mental resilience, the impact of childhood trauma on adult life, and the journey of healing through understanding and compassion.

James shares his personal story of overcoming childhood abuse and how it shaped his career in mental health. This conversation emphasizes the need for balance in our "hustle culture" society and the significance of treating oneself and others with kindness!

James shares many defining moments in his life and how prioritizing both mental and physical health has made all of the difference.

This episode highlights the value of adopting of a "keep moving forward" mentality throughout life's challenges! Packed with actionable tools, education, and inspiration, I hope this conversation leaves you feeling inspired as it did for me :)

Please support the show by leaving a rate/review or sharing this episode with a friend! Reach out to me through IG (@yoitskenslo/@fitness4fortitude) with any questions or inquiries. Know that your love towards the show means so much to me! Let's keep GROWING together!

Connect with James Elliott:

linktr.ee/Jameselliottpsychotherapy

https://www.instagram.com/jameselliottofficial/

Interested in 1:1 fitness and nutrition coaching? I'd love to help you!

Reach out to me via email- [email protected]

Want to be a guest on my show? I'd love to host you! Please join the waiting list here.

Check out video content of this podcast on youtube! https://www.youtube.com/@kensleymeeks

Need high quality supplements? Check out my top supplement brand recommendation: https://1stphorm.com/KensleyMeeks

Hello my babes!!

What if the path of true wellness isn't just about what you put into your body but also what you put into your mind? Today's episode is all about the tools that have helped shape my life up to this point in my personal wellness journey.

For me, it's building a strong foundation through fitness, nutrition, rest, faith, community, self- respect, and SO MUCH MORE...

Navigating your twenties isn't easy and I'm still figuring it out too! Learn more about the core tools that keep me grounded! I hope this episode inspires you and helps you level up your mind, your body, and your life :) Thank you so much for tuning in!

Please support the show by leaving a rate/review or sharing this episode with a friend! Reach out to me through IG (@yoitskenslo/@fitness4fortitude) with any questions or inquiries. Know that your love towards the show means so much to me! Let's keep GROWING together!

Interested in 1:1 fitness and nutrition coaching? I'd love to help you!

Reach out to me via email- [email protected]

Want to be a guest on my show? I'd love to host you! Please join the waiting list here.

Check out video content of this podcast on youtube! https://www.youtube.com/@kensleymeeks

Need high quality supplements? Check out my top supplement brand recommendation: https://1stphorm.com/KensleyMeeks

*MY TOP SUPPLEMENT RECOMMENDATIONS TO IMPROVE DIGESTIVE HEALTH

GLUTAMINE: https://1stphorm.com/products/glutamine/?a_aid=KensleyMeeks

PROBIOTIC: https://1stphorm.com/products/probiotic/?a_aid=KensleyMeeks

DIGESTIVE ENZYME: https://1stphorm.com/products/digestive-enzymes/?a_aid=KensleyMeeks

Hello my loves! Thank you so much for listening to another episode of Curls and Courage! Episode #52 is packed with a ton of information on building muscle the RIGHT way!

What are you girls doing wrong when it comes to strength training and how can you better your progress, optimize your routine, and recover well while doing it?

I answer all of these questions and more! After giving you an update on my overall wellness and a few essentials on how to boost your immunity while sick, I discuss five key points that will insure you make the BEST gains baby!

For me, it really comes down to:

-Training modality

-Training frequency and intensity

-Consistency

-Proper nutrition

-Rest and recovery

I hope this episode gives you all of the tools you need to be successful in your strength training journey and refrain from making the same mistakes I made in my past. Enjoy the show and if you liked it, please let me know by leaving a rate/review or sharing this episode with someone who needs to hear it! Reach out to me through IG (@yoitskenslo/@fitness4fortitude) with any questions or inquiries. As always, sending blessings your way and wishing you nothing but success in your wellness journey!

Interested in 1:1 fitness and nutrition coaching? I'd love to help you!

Reach out to me via email- [email protected]

Want to be a guest on my show? I'd love to host you! Please join the waiting list here.

Check out video content of this podcast on youtube! https://www.youtube.com/@kensleymeeks

Need high quality supplements? Check out my top supplement brand recommendation: https://1stphorm.com/KensleyMeeks

*SUPPLEMENTS I USE WHEN SICK:

LIQUID IV: https://a.co/d/fwvWsch

GLUTATHIONE: https://premieralternativemeds.com/?post_type=product

ZINC: https://a.co/d/91tofIV

Welcome back to another episode of the Curls and Courage podcast and thank you so much for listening! Today’s episode is a deep dive into nutrition, strength training, supplementation, bodybuilding, and fitness as a whole.

We are playing a fitness addition of "Would You Rather?" based off of YOUR questions from an instagram story post last week. I break down some pretty complex subject matters relating to health and wellness but explain these concepts in a way that is actually interesting and easy to understand :)

After talking through a few training and nutrition tips on overcoming progress stagnancy, I answer 10+ "Would You Rather" questions such as:

Ketogenic diet vs. intermittent fasting;

EAA'S vs BCAA'S;

Hip thrusts vs. squats for glute gains;

Athletics vs. aesthetics;

AND SO MUCH MORE... :)

I hope you love this episode just as much as I did! Please let me know by leaving a rate/review or sharing this episode with someone you know! Reach out to me through IG (@yoitskenslo/@fitness4fortitude) with any questions or inquiries!

Interested in 1:1 fitness and nutrition coaching? I'd love to help you!

Reach out to me via email- [email protected]

Want to be a guest on my show? I'd love to host you! Please join the waiting list here.

Check out video content of this podcast on youtube! https://www.youtube.com/@kensleymeeks

Need high quality supplements? Check out my top supplement brand recommendation: https://1stphorm.com/KensleyMeeks

Today's show is a HUGE milestone because we are celebrating 50 episodes of Curls and Courage! So much gratitude towards anyone who has supported my podcast! Know that I truly love sharing my advice, experiences, and hardships with you in hopes to help you achieve the best mental and physical health possible :)

In this episode, I focus on three main topics:

1.) Celebrating your wins

2.) Reflecting back on past episodes (memorable moments, best pieces of advice, lessons learned, and more).

3.) Discussing the future plans for Curls and Courage this year (BIG things coming baby)!

I hope you love this episode and feel inspired to pursue your health/wellness journey! Please feel free on me a message on IG (@yoitskenslo/@fitness4fortitude) with any questions or inquiries! If you enjoyed this episode, please let me know by leaving a rate or review on any major podcast platform. Thank you so much for listening!!

Interested in 1:1 fitness and nutrition coaching? I'd love to help you!

Reach out to me via email- [email protected]

Want to be a guest on my show? I'd love to host you! Please join the waiting list here.

Check out video content of this podcast on youtube! https://www.youtube.com/@kensleymeeks

Need high quality supplements? Check out my top supplement brand recommendation: https://1stphorm.com/KensleyMeeks

Hi! Thank you so much for listening to my podcast, Curls and Courage!

Most of you have a general idea on how passionate I am when it comes to achieving overall health and wellness. Being a fitness and nutrition coach, I work with a wide variety of individuals. However, I would say the majority of my clients are females.

One of the main issues I see with my girls is patterns of disordered eating and/or eating disorders. Both are related and share similarities and differences. If you are someone who struggles with your relationship with food, know that you are not alone! Eating disorders, food addiction, and disordered eating patterns negatively affect millions of people worldwide! Any eating pattern that is out of the norm can be seriously problematic and damage not just your fitness goals, but also your mental health, physical health, and overall quality of life.

After sharing my personal story on having a severe eating disorder years back, I discuss how I have been able to transform my relationship with food and overcome the mental roadblocks of this condition.

In this episode you will learn:

-What a healthy relationship with food is

-How to assess your relationship with food

-Restriction vs. moderation surrounding food

-How to find balance with food and exercise

-How to practice mindful consumption

-Pros and cons of dieting, meal plans, and macro tracking

This is your reminder to see FOOD AS FUEL! I hope my story resonates with you and provides you with value, knowledge, and inspiration in your health and wellness journey!

Please feel free on me a message on IG (@yoitskenslo/@fitness4fortitude) with any questions and inquiries! If you like the show, please leave a rate and review for Curls and Courage on any major podcast platform. Your support means so much to me!

Interested in 1:1 fitness and nutrition coaching? I'd love to help you!

Reach out to me via email- [email protected]

Want to be a guest on my show? I'd love to host you! Please join the waiting list here.

Check out video content of this podcast on youtube! https://www.youtube.com/@kensleymeeks

Need high quality supplements? Check out my top supplement brand recommendation: https://1stphorm.com/KensleyMeeks

00:01-4:45 Introduction to health and wellness advocacy

4:46-7:20 Understanding disordered eating and eating disorders

7:21-15:16 My personal story with anorexia

15:17-19:10 Overcoming my eating disorder and building a healthy relationship with food

19:11-24:18 Defining a healthy relationship with food

24:19-29:00 How to find balance with nutrition and exercise: understanding food as fuel

29:01-29:35 Listener Q & A: How do you know if the weight you are lifting is too light, too heavy, or correct?

29:36-34:31 Technique vs. load, choosing the right resistance, and strength training tips

Hello loves! Hope everyone had a Merry Christmas and Happy New Year!

I feel like I have grown in many ways through the year of 2024 and took a moment to reflect back on a few essential lessons that I’ve learned and feel could be helpful for you guys listening! There are a few phrases, quotes, and concepts that have resonated with me in the year of 2024 and will definitely be at the forefront of my life this year! I hope these ideas resonate with you in the same way and provide you with peace, value, and inspo! We talk about embracing challenges, letting go of control, trying new things, finding joy in solitude, and so much more!

Thank you so much for listening! Please don't hesitate to shoot me a message on IG (@yoitskenslo/@fitness4fortitude) with questions and inquiries! If you like the show, please leave a rate and review for Curls and Courage on any major podcast platform. I appreciate you!

Interested in 1:1 fitness and nutrition coaching? I'd love to help you!

Reach out to me via email- [email protected]

Want to be a guest on my show? I'd love to host you! Please join the waiting list here.

Check out video content of this podcast on youtube! https://www.youtube.com/@kensleymeeks

Need high quality supplements? Check out my top supplement brand recommendation: https://1stphorm.com/KensleyMeeks

00:01-2:18 Welcome and New Year reflections

2:19-6:40 Faith over fear: embracing challenges

6:41-8:33 Letting go of control: responding to life's uncertainties

8:34-11:28 The power of choice: what you let in

11:29-15:10 Exploring new horizons: trying new things

15:11-20:44 Patience and time: the path to success

20:45-22:34 Finding strength in solitude

22:35-25:05 Emerging stronger: the beauty of suffering

25:06-25:20 Listener Q & A: Is it better to have no support system at all or have a partner that supports you in other ways but not your fitness goals?

25:21-30:22 Honest conversations and support surrounding your fitness goals

What's up my friends! With the new year of 2025 approaching so quickly, I thought it'd be a great idea to share my advice with you on how to make this year a successful one in your health and wellness journey! This episode is a major spin on the overused phrase of "New year, new me". To me, achieving ultimate success within your fitness journey comes down to prioritizing both your mental AND physical health. I breakdown six practical ways you can crush the physical and mental components of your goals for this year!

KEY IDEAS IN THIS EP:

(Physical health goals)

-Setting a big goal for yourself

-Breaking this "big" goal down into smaller goals

-Creating a plan of action and following through

(Mental health goals)

-Identifying your strengths and weaknesses

-Building self-discipline

-Allowing room for error and creating a positive relationship with self

Wishing you all a year full of prosperity and the BEST physical and mental health possible! I this episode makes you feel inspired and appreciate you taking the time to listen :) Please don't hesitate to shoot me a message on IG (@yoitskenslo/@fitness4fortitude) with questions and inquiries! Be sure to support the show by following, rating, and reviewing Curls and Courage on any major podcast platform, and know that your support means a lot to me!

Interested in 1:1 fitness and nutrition coaching? I'd love to help you!

Reach out to me via email- [email protected]

Want to be a guest on my show? I'd love to host you! Please join the waiting list here.

Check out video content of this podcast on youtube! https://www.youtube.com/@kensleymeeks

Need high quality supplements? Check out my top supplement brand recommendation: https://1stphorm.com/KensleyMeeks

00:01-3:35 The importance of prioritizing both your mental and physical health to achieve your wellness goals

3:36-5:58 How to set a "big" goal for yourself

5:59-10:18 Breaking down the "big" goal into micro goals for better progression and success

10:19-20:05 How to create an effective plan of action and follow through

20:06-24:51 Identifying your strengths and weaknesses

24:52-32:20 Building self discipline: making sacrifices, setting boundaries, and cutting out procrastination

32:21-37:42 How to allow room for error and cultivate a better relationship with self

37:43-37:58 Listener Q & A: Is it okay to perform an exercise slightly different from someone else?

37:59-40:10 Exercise specificity, body mechanics, and more!

Happy Thursday my loves! Christmas is one of my favorite times of the year and I want to share that with you guys! After talking about my holiday thoughts, plans, and traditions I put together a women's wellness wishlist for you! If you are someone interested in beauty, fitness, clothing, recovery, and all things wellness, you HAVE to check out some of these product recommendations! Being in the fitness industry, I have tried a lot of products and know which ones are worth all of the hype! Treat yourself or someone you care about with a few items off of the wishlist below!As always, I hope you love this episode and appreciate you taking the time to listen :)

Please don't hesitate to shoot me a message on IG (@yoitskenslo/@fitness4fortitude) with questions and inquiries! Be sure to support the show by following, rating, and reviewing Curls and Courage on any major podcast platform, and know that your support means a lot to me! Wishing you all a Merry Christmas and prosperous year full of mental and physical wellness!

Interested in 1:1 fitness and nutrition coaching? I'd love to help you!

Reach out to me via email- [email protected]

Want to be a guest on my show? I'd love to host you! Please join the waiting list here.

**BEAUTY (SKIN, HAIR, AND BODY)

FACE WASH: https://a.co/d/7M4cU8L

MOISTURIZER: https://a.co/d/3YJPG66

SUNSCREEN: https://a.co/d/hmhM0wD

TATCHA DEWY SKIN CREAM: https://a.co/d/iLTAWdp

LEAVE IN CONDITIONER: https://a.co/d/5sAYM6O

HAIR GEL/EDGE CONTROL: https://a.co/d/8xoBnnf

DRY SHAMPOO: https://a.co/d/f79ceFJ

BODY WASH: https://a.co/d/3vIBOOQ

BODY LOTION: https://a.co/d/gWdZQXZ

**FITNESS (APPAREL & EQUIPMENT)

BOMBSHELL LEGGINGS: https://www.bombshellsportswear.com/collections/leggings

BOMBSHELL SPORTS BRAS: https://www.bombshellsportswear.com/collections/sports-bras

TLF LEGGINGS: https://tlfapparel.com/collections/womens-leggings

TLF SPORTS BRAS: https://tlfapparel.com/collections/womens-sports-bras

DIOSAFIT PLAYSUITS: https://diosafit.com/collections/one-pieces

TRAINING SHOES: https://www.nike.com/w?q=metcon&vst=met

Reach out to me directly for remainder of product links :) Show notes limited characters.

Hi my loves! Today's episode is one that I am super excited to share with you all!

Throughout my health journey, I have learned a lot from my past mistakes and developed several character traits that have made me more successful in achieving my wellness goals.

In this episode, I share what character traits you need to be successful in YOUR wellness journey! I can't have you girls making the same crazy mistakes as me in my past.

I discuss the importance of developing 6 essential traits- knowledge, self-discipline, balance, adaptability, patience, and determination.

How can you build these life-changing characteristics? Learn all about it on this weeks' podcast! As always, I hope Curls & Courage resonates with you and makes you feel inspired!

Please don't hesitate to shoot me a message on IG (@yoitskenslo/@fitness4fortitude) with questions and inquiries! Please support the show by following, rating, and reviewing Curls and Courage on any major podcast platform. Thank you so much for listening! So much love and gratitude for you guys always!

Interested in 1:1 fitness and nutrition coaching? I'd love to help you!

Reach out to me via email- [email protected]

Want to be a guest on my show? I'd love to host you! Please join the waiting list here.

Need high quality supplements? Check out my top supplement brand recommendation: https://1stphorm.com/KensleyMeeks

00:01-4:16 Intro: Let's catch up! Life update, upcoming holiday plans, and the importance of developing six essential character traits for a successful health and wellness journey

4:17-9:05 Trait #1: gaining knowledge

9:06-12:15 Trait #2: practicing self-discipline

12:16-17:06 Trait #3: finding balance

17:07-20:34 Trait #4: the importance of being able to adapt

20:35-23:00 Trait #5: learning patience

23:01-25:15 Trait #6: building determination

25:16-27:05 Episode wrap up and ways to connect with me/support the show

27:06-27:38 Listener Q & A: What are your top budget friendly at home gym equipment recommendations?

27:39-30:20 At home workouts, essential fitness equipment, and training tips