Happy Thanksgiving! Welcome back to another episode of the Curls and Courage podcast!

Today's episode is a Q & A style format. After sharing a brief update on my holiday plans, I talk about what Thanksgiving means to me and why it is important to practice gratitude for better mental health.

I then answer questions that you guys asked me on social media. We talk about many different topics- training, bikini competitions, mental health, travel, and more!

Enjoy the show and feel free to shoot me a message on IG (@yoitskenslo/@fitness4fortitude) with any questions I missed! I hope this episode brings you value, practical advice, and entertainment! Please support Curls and Courage by following, rating, and reviewing the show on any major podcast platform. Know that your support is greatly appreciated! Thankful for you all and wishing you blessings this holiday season :)

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

00:01-4:50 Intro: My Thanksgiving plans, travel, and ways to practice gratitude for better mental health

4:51-7:30 What does a typical work day look like for you?

7:31-9:28 What is your most recent achievement that you are proud of?

9:29-12:00 How does it feel to be ripped? (pros and cons of being super lean)

12:01-13:59 What is your favorite fitness clothing brand?

14:00-14:50 When is your next competition?

14:51-16:45 Does the order of your exercises really matter? Compound or isolation exercises first?

16:46-20:11 What advice would you give to. a person struggling with confidence and low self- esteem?

20:12-23:02 What is your current training regimen?

23:03-27:10 Outside of your career, what are you passionate about?

27:11-30:25 Why did you choose Miami when making your move?

30:21-31:55 After training lower body, I typically get a lot of lower back pain. Is this normal?

31:56-36:53 What would you say is your coaching style as a personal trainer?

Welcome back to another episode of the Curls & Courage podcast and thank you for your support! A pivotal decision in my life was taking a huge leap of faith to move out of my small town in Mobile, Alabama to a major city- Miami, Florida.

I made this move with no stable job, no income stream, and no friends nor family!

Going on my third year living in Miami, I still don't have it all figured out! But, my experiences here have shaped my character and allowed me to build a resilient mindset that cannot be reckoned with! Developing a mindset of fortitude has allowed me to overcome many challenges and mental barriers in which I am sharing with you!

In this episode, I share ten ways you can start cultivating mental toughness and develop an undeniable belief in yourself. I talk about the importance of independence at a young age, having a "survivor mentality", limiting comparison, creating strong connections, and more!

I hope this episode provides you with practical strategies to improve your mental health and gain mental strength like no other! Please support Curls and Courage by following, rating, and reviewing the show on any major podcast platform. Know that your support is greatly appreciated! So much love for you all!

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

00:01-7:01 Intro: Moving to Miami in 2020 and rebranding my business to emphasize the importance of prioritizing both physical AND mental health

7:02-8:42 Gaining independence at a young age

8:43-10:45 Expanding your perspective and way of thinking

10:46-12:15 Never taking things so personally

12:16-13:29 Developing quick problem solving skills

13:30-15:00 Becoming your own source of joy and truly love yourself

15:01-16:33 Cultivating a survivor vs. victim mentality

16:34-18:36 Regulating your emotions and limiting self-sabotage

18:37-21:00 Refraining from comparison- staying confident in who YOU are

21:01-22:26 Building strong connections

22:27-26:20 Dropping your ego and learning from others

26:21-26:41 Listener Q & A: Any advice for better sleep in a cutting phase?

26:42-31:20 Creating a good "wind down" routine, manipulating macros, managing anxieties, and adding in sleep supplementation

Welcome back to another episode of the Curls & Courage podcast and thank you for tuning in!

Today’s episode is a fun one! While I love breaking down more advanced fitness and health topics, I also enjoy talking about the basics and working with beginners. So, in this episode, you are going to learn my advice for new gym members.

If I were to step foot into the gym for the first time as a beginner, I would use the strategies below:

-find a good gym that fits your needs

-ask for help and seek fitness guidance if you need it

-learn how to manage your "gym anxieties"

-plan your workouts ahead of time to optimize productivity and efficiency

-prioritize exercise technique vs. load first

-warm up properly before each training session

-track your progress for better results, motivation, and accountability

Learn more on how you can apply these strategies as a new gym member to progress in your fitness journey! The gym is where I spend A-LOT of my time, and when I first moved to Miami I remember exploring SEVEN gyms before I found the right fit!

If you are new to the gym, know that I am so proud of you and wish you all of the gains! Hope you enjoy the show! Please support Curls and Courage by following, rating, and reviewing the show on any major podcast platform. Know that 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.

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

00:01-8:04 Intro: My story in finding the best gym in a brand new city and what you should look for when seeking a good gym

8:05-11:18 Where to start if you are new to the gym: how to ask fore help in your fitness journey

11:19-12:54 How to manage gym anxiety and boost self confidence

12:55-14:10 How to plan your workouts prior to a strength training session

14:11-16:20 The importance of prioritizing technique vs. load as a beginner in the gym

16:21-17:38 Why you should warm up properly before each strength training session

17:39-23:45 How to track your progress for better success in physical and aesthetic based goals

23:46-24:08 Listener Q & A: What potential challenges come with bikini bodybuilding?

24:09-27:50 The biggest challenges I face as a bikini competitor: work-life balance, stressors, financial commitments, and more!

Thank you so much for listening to the 40th episode of the Curls and Courage podcast! You already know I am super passionate when it comes to bikini bodybuilding and mental health!

This episode is perfect for my bikini competitors out there currently taking time away from the stage- yes! But, this episode will also resonate well with anyone interested in becoming a better athlete, gaining mental resilience, and bettering mental health.

In this episode, you will learn more on:

-My journey up to this point as a bikini competitor and future show plans for 2025

-How to interpret the judges feedback and make improvements as a bikini athlete

-The importance of taking time away from stage

-How you can gain true mental resilience and take care of your emotional health

-Multiple strategies for growth grow in your life- physically, mentally, and personally

I truly hope episode number 40 helps you GROW and improve your fortitude to become a better version of 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.

00:01-5:13 My journey as an NPC bikini competitor and future show plans for 2025

5:14-10:30 How to grow from a physical standpoint: the best protocol for muscle hypertrophy

10:31-15:40 How to grow from a mental standpoint: taking a step back to prioritize your emotional health and well being

15:41-21:03 How to grow and develop from a personal standpoint: finding your identity and wearing multiple hats

21:04-23:20 Episode wrap up: cultivating a growth mindset, finding balance, and building mental resilience

23:17-23:36 Listener Q & A: What is the best way to go about stretching and warming up before and after strength training sessions?

23:37-27:45 How to warm up and stretch pre & post workout: static vs. dynamic stretching

Purchase 1st Phorm high quality supplements here: https://1stphorm.com/KensleyMeeks

Welcome back to another episode of the Curls and Courage podcast and thank you for listening! Today’s episode is one that will provide a lot of value to you guys! We take it back to the basics and discuss all things fitness and nutrition.

If you are someone interested in bettering your body composition- you want strong, toned arms and a tight, flat tummy- this episode is for YOU!

No doubt in the fact that developing these two features are key when it comes to aesthetics!

But, these goals are not so easy to achieve. It takes structure, hard work, time, and consistency to reach any goal. In this informative episode you will learn the specifics on what you need to do for the best arms and a toned midsection.

We talk about key concepts such as:

-Proper nutrition protocols

-Exercise selection, volume, and intensity

-Cortisol management

-Hormone regulation

-Gut health

I hope episode #39 provides you with many applicable fitness and nutrition tips that can help you maximize your gains and progress in your fitness journey! You have the tools! Now, it's your job to apply them!

Want to be a guest on my show? Please join the waiting list here.

00:01-2:30 Intro: Let's talk about toned arms and a tight tummy! What does it mean to be "toned"?

2:31-9:30 How to fuel your body properly to achieve "toned" arms: calories and macronutrients

9:31-18:28 Choosing the right exercises for biceps and triceps

18:29-21:40 Determining exercise volume: How many reps and sets should I be doing for arms?

21:41-23:16 Nutrition tips in achieving a tight tummy: calories, macronutrients, body fat percentage, and abdominal visibility

23:17-26:50 Exercise selection, volume, and frequency for abdominal development

26:51-28:56 How to reduce stress and lower cortisol levels

28:57-31:20 Hormone regulation: estrogen, progesterone & testosterone

31:21-26:50 Suggestions for improving gut health and reducing bloat

26:51-33:35 How to reduce stress and lower cortisol levels

33:36-37:20 Episode wrap up: key takeaways in improving your arms and midsection

37:21-37:55 Listener Q & A: Why do my muscles appear to look bigger when my scale weight is dropping? How am I eating more but dropping weight?

37:56-41:55 All things fluid retention, body fat, and metabolism

Purchase 1st Phorm high quality supplements here: https://1stphorm.com/KensleyMeeks

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

Reach out to me via email- [email protected]

Has there ever been a time in your life where you just wanted to be invisible?

Maybe it is a moment where you feel that you have lost all control and wish you could just escape from it all. Life is full of disappointments and setbacks, right? At times, you simply hit a mental barrier. You hit a breaking point. All you want to do is get away, but you know that you can’t. Your current situation needs you. Your problems are not just going to solve themselves. You are forced to face life head-on even when you feel like you don’t have it in you to keep showing up.

That is what today’s message is all about! What do you do when you hit that roadblock? How do you keep showing up when you feel like you can’t take another step? How do you keep moving forward versus sitting back or staying stagnant after a loss, setback, disappointment, or missed opportunity.

Now, I know this is primarily a fitness based podcast, but mental health and resilience are also something we talk about here on the Curls and Courage podcast.

Most of you know my motto- You CANNOT have a healthy body until you have a healthy mind!

In this episode, you will learn three powerful ways to keep showing up in those moments where you just want to be invisible. I talk about the importance of maintaining focus, developing an undeniable belief in yourself, and not stressing about situations out of your control.

Episode # 38 is meant to inspire you, encourage you, and give you the extra push you need today to keep showing up as your best self!

Curls & Courage is now accepting guests for the podcast. Please join the waiting list here.

Check out the song "Invisible" by Gianni Taylor. https://music.apple.com/us/album/invisible-single/1755705674

00:01-4:50 Intro: You can't have a healthy body until you have a healthy mind! How do you keep moving forward after a major life challenge?

4:51-11:30 Strategy #1: Maintaining focus to live more intentionally, make better decisions, prioritize your goals, and bounce back from setbacks

11:31-15:15 Strategy #2: How to stop stressing about situations outside of your control, remain optimistic, and practice mindfulness

15:16-20:08 Strategy #3: Developing self confidence and mitigating self doubt

20:09-22:58 Episode wrap up: Keep showing up for yourself even when life drags you down with these three strategies

22:59-23:24 Listener Q & A: How do you know what pain to push through during a training session as opposed to when to back off?

23:25-27:11 Assessing pain when strength training and determining the right exercise intensity to lead to the best results

Purchase 1st Phorm high quality supplements here: https://1stphorm.com/KensleyMeeks

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

Reach out to me via email- [email protected]

This episode is one that I am super passionate about sharing with you guys simply because of how many people need to hear this message!

If you are someone who struggles with poor mental health, self image, confidence, negative thought patterns, and or your relationship with fitness, this episode is created just for you!

Personally, I have struggled with my mental health over the past few years and have been able to use fitness to better my relationship with self and improve my emotional well-being. The gym has become my serenity for sure! I have found that once you are able to cultivate love for yourself, it allows you to love others better and show up as YOUR best self in every area of your life. It's common when struggling with your emotional well being to feel like you are not really worth much. You may feel like your life doesn't have true purpose, so you stop taking the best care of your health. But, prioritizing your fitness can help greatly! It is the simple act of taking an hour out of the day for yourself. You are doing something for YOU because you love your body and care about staying healthy mentally.

After sharing more on my mental health journey, I discuss mindset strategies and coping mechanisms to help you better your emotional health by keeping fitness a top priority. Later in the show, I give my advice as to how you can limit negative thought patterns surrounding body image, better your love for self, and seek the power of manifestation when approaching personal goals surrounding fitness.

I hope this episode helps you improve your relationship with self and better your passion for fitness! Know that you are ENOUGH! Please feel free to reach out to me via instagram (@yoitskenslo/ @fitness4fortitude) if you have any questions and enjoyed this episode!

Also, please rate, review, and follow Curls & Courage on any major podcast platform to show your support and help me reach a broader audience!

Interested in being a guest on the Curls & Courage podcast? Please join the waiting list here.

00:01-6:12 My mental health story and passion behind fitness in relationship to self love

6:13-11:26 Using exercise and movement to better your mental health

11:27-15:12 How to stop comparing yourself to others and set realistic fitness goals

15:13-17:25 Building up a network of positivity and limiting negative self talk

17:26-18:38 The power of manifestation in reaching your fitness and personal goals

18:39-19:15 Training for functionality and strength verses strictly aesthetics

19:16-20:40 What to do when you fall off track in your fitness and health goals

20:41-22:00 My coaching services: how to connect with me to better your physical health, mental health, and body composition

22:01-25:15 How to develop grace for yourself and refrain from self sabotage

25:16-25:35 Listener Q & A: What should I do if I hit a fitness plateau?

25:36-30:30 Overcoming fitness plateaus, reassessing your routine, prioritizing your recovery, and getting plenty of rest

Purchase 1st Phorm high quality supplements here: https://1stphorm.com/KensleyMeek

I am so excited for you to listen to this 36th podcast episode! As most of you already know, being a bikini bodybuilder, one of my favorite topics to talk about is strength training and building muscle! In this episode of the Curls and Courage podcast, you are going to learn more about:

-My passion behind strength training (what got me into lifting initially)

-Why strength training as a female is important and the BEST form of exercise

-What it actually means to strength train the right way and common mistakes I see women make when striving to gain more muscle

-How to achieve the best results from your strength training and practice the principle of progressive overload effectively

This episode is created for both experienced and non experienced lifters! Or, maybe you are a girl out there interested in strength training but you just don't know much about it or how to get started- this episode is perfect for you!

Hope you enjoy the show! Keep in mind that strength training on a consistent basis benefits you greatly from a physical, mental, and aesthetic standpoint! Wishing you blessings, love, & gains always! If this episode helped you in anyway, please let me know by sending me a direct message on instagram (@yoitskenslo/ @fitness4fortitude), and please rate, review, and follow Curls & Courage on any major podcast platform. Know that your support means a lot to me!

Curls & Courage is now accepting guests for the podcast. Please join the waiting list here.

00:01-8:01 Introduction: what got me into strength training initially

8:02-15:05 Why strength training is important from a physical, mental, and aesthetic standpoint

15:06-20:31 Exercise selection, training technique, exercise intensity, consistency, and the principle of progressive overload

20:32-25:56 Common mistakes I see women making when strength training

25:57-27:38 Interested in 1:1 fitness coaching? Best ways to get in touch with me and learn more about my fitness and nutrition services

27:39-30:35 Key points to be successful in your strength training and get the best results possible

30:36-30:57 Listener Q & A: How can I break the habit of eating unhealthy snacks throughout the day?

30:58-36:50 Tips to break unhealthy snacking habits, develop self discipline, increase your daily protein intake, and more!

Purchase 1st Phorm high quality supplements here: https://1stphorm.com/KensleyMeeks

This is a special episode because it is one that I recorded for myself AND for you guys!

Today is Thursday and let me start by saying that the last 4 days of my life have NOT gone as planned. We all have hard days. Life is challenging, right? But, have you ever had one of those weeks’ where it seems as if literally everything is going wrong?

That was my week just a few days ago! Starting Sunday night leading into Thursday, it has been QUITE a week to say the least.

Why...? My tiny apartment full of toilet water, major car troubles, problems at work, and just dealing with my own anxieties and mental health battles. In this podcast episode, I take you through my week of challenges and disappointments. Later in the show, I share how I am learning to control my emotions, bounce back from setbacks, and navigate life's hardships with a mindset of optimism and hope for the future.

I hope this podcast episode makes you laugh (believe me, it will), but is also the inspiration, advice, and encouragement that you need to hear! Even when life drags you down, you have to learn to use your mindset as a powerful tool to take control of challenging, unexpected circumstances and remain strong!

Be sure to listen until the very end of the episode as I answer a listener's question relating to the detrimental effects of caloric restriction on hormone function and sleep. Also, if this episode made you smile, please let me know by sending me a direct message on instagram (@yoitskenslo/ @fitness4fortitude), and please rate, review, and follow Curls & Courage on any major podcast platform to support the show :)

Your support means the world to me!

Curls & Courage is now accepting guests for the podcast. Please join the waiting list here.

00:01-2:58 Introduction: the start to a very bad week in my life

2:59-8:11 My 500ft apartment is flooded with toilet water!

8:12-12:45 Tip # 1: the power in pausing, taking a breath, and determining a plan of action when dealing with life's unexpected challenges

12:46-14:20 Dealing with poor mental health days

14:21-14:50 My tire is flat!

14:51-16:40 Tip # 2: the power in learning not to stress about things out of your control

16:41-18:10 My coaching services: work with me in achieving the best physical and mental health possible!

18:11-21:10 Managing work issues and MORE car troubles

21:11-23:38 Tip # 3: the power of a mindset shift, gratitude, and optimism

23:39-26:41 Episode wrap up: how to use your mind as a powerful tool in navigating life's challenges

26:42-27:00 Listener Q & A: Can caloric restriction over a period of time effect your hormones and sleep as a female?

27:01-29:33 How extreme caloric restriction over a long period of time damages your health and hormone production

Purchase 1st Phorm high quality supplements here: https://1stphorm.com/KensleyMeeks

With social media being such an easily assessable platform, there is a huge wealth of untrue information out there in the fitness and health space.

This "fitness BS" can influence your way of thinking about fitness negatively, lead you in the wrong direction, and even damage your progress! Whether it's a product, trend, or idea surrounding fitness, you can't believe all of the information you hear and see online.

In this episode, I bust common fitness myths and provide you with education on what trends, products, concepts, and more are just a waste of your time in your fitness journey! I discuss topics such as spot reduction, exercise variation, waist trainers, harsh diet protocols, and more!

I hope this podcast gives you the knowledge and advice you need to move forward in your fitness journey! If you liked this episode, please let me know by sending me a direct message on instagram (@yoitskenslo/ @fitness4fortitude), and please rate, review, and follow Curls & Courage on any major podcast platform to support the show :)

Always use a credible resource for your fitness information and don't let all of the fitness nonsense online impact your fitness journey in a negative way!

Curls & Courage is now accepting guests for the podcast. Please join the waiting list here.

00:01-2:39 Intro: debunking common fitness myths

2:40-4:45 Spot reduction: you can't control where your body loses fat from first

4:46:-7:50 Confusing your muscles for better results: exercise variation is not a form of progressive overload

7:51-9:44 The truth about waist trainers & the best ways to achieve a small and tight waist

9:45-12:25 Extreme dieting protocols: fasting, juice cleanses, keto, and more!

12:26-13:36 My coaching services: work with me 1:1 in reaching your fitness and health goals

13:37-16:00 Fasted cardio: Is it worth all of the hype?

16:01-17:26 Why you shouldn't use muscle soreness as a measurement of a "good workout" and a sign you are making progress in muscle hypertrophy

17:27-20:10 Episode wrap up: get your fitness information from a credible source and be smart about what you hear and see in the online fitness & health space

20:11-20:21 Listener Q & A: What is a good pre-workout snack?

20:22-23:43 Pre-workout snack ideas, meal timing, and my favorite protein powder

Purchase 1st Phorm high quality supplements here: https://1stphorm.com/KensleyMeeks