Curls & Courage

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

Do you see social media having more positives or negatives on your overall health and well-being? It is clear how prevalent social media is in the world we live in today, and there is no doubt that it plays an effect on our emotional state and well being.

If you are someone who struggles at times with your mental health like me, social media can definitely make you feel worse emotions at times. Whether it's heightening your anxiety, triggering you to compare yourself to others online, making you feel like you're not good enough, or reading hate comments that drag you down- social media as a whole can make your mental health worse.

However, I do believe that social media can also improve your mental health in some ways. Certain people and things online can inspire you and motivate you to achieve specific goals. Social media can help you reach more like-minded individuals and a broader audience. Different social outlets can even lead to business opportunities, monetization, and greater success depending on what type of work you do.

In this episode, I break down the pros and cons of social media in the fitness industry. I also provide strategies on changing your online habits to better your mental health. I hope this podcast gives you a positive outlook on social media in the fitness space! If this episode resonates with you, please let me know by sending me a direct message on instagram (@yoitskenslo/ @fitness4fortitude), and be sure to rate, review, and follow Curls & Courage on any major podcast platform!

Remember your mental health matters, and social media should be used as a positive outlet in promoting overall health and wellness :)

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

00:01-5:55 Do you see social media having more positives or negatives on your mental health? Instagram poll results and my personal point of view on social media in the fitness industry

5:56-7:18 Pros of social media: better motivation and inspiration in your fitness journey

7:19:-8:28 Using social media for better education and knowledge surrounding fitness

8:29-9:40 Social media as a platform to grow your network and reach like-minded individuals

9:41-11:35 Social media benefits in business: collaborating, marketing, and building a personal brand

11:36-16:00 Cons of social media and how you can improve your social media habits for better mental health: addressing unrealistic expectations, false body realities, and more!

16:01-18:45 Body shaming and hate comments in the online fitness space

18:46-20:27 Understanding false information on social media and finding credible sources for your fitness and health knowledge

20:28-22:35 Episode wrap up: changing your social media habits, having good intentions online, and my coaching services

22:36-24:05 Listener Q & A: What are some of the best ways to decrease cortisol?

24:06-28:08 Cortisol breakdown: how to reduce stress and minimize adrenal fatigue

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

Adrenal Restore: https://1stphorm.com/products/adrenal-restore

Thank you so much for and giving me the opportunity to educate you on all things relating to your metabolism!

What even is my metabolism? How can I speed up my metabolism? How do I know if my metabolism is damaged? Why is it important to have a healthy metabolism? How does my metabolism change with age?

In this informative episode, I answer these questions along with many more! So, if you are interested in improving your health by bettering your metabolism, this one is for you!

After giving you the inside scoop on my current season of life (all things business, future show plans, mindset, and upcoming travel), I breakdown 3 simple ways you can start boosting your metabolism today...

1.) Eat more energy/calories. Prioritize your protein intake and stop skipping meals!

2.) Strength train at least twice per week!

3.) Increase your NEAT. Look for strategies to increase your daily output outside of exercise!

With metabolic health playing a vital role in weight control, energy levels, digestion, reproduction, and more, this is a concept you NEED to understand! I hope these tips help you improve your health and and wellness! If you did enjoy this show, please let me know by sending me a direct message on instagram (@yoitskenslo/ @fitness4fortitude) and be sure to rate, review, and follow Curls & Courage on any major podcast platform!

Wishing you blessings and a fast metabolism :)

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

00:01-5:44 Life update: business, reverse dieting, future show plans, current mentality, and upcoming travel plans

5:45-7:05 What your metabolism is and why it is important for your overall health

7:06-10:08 Key factors that contribute to the speed of your metabolism: age, genetics, muscle mass, gender, and activity level

10:09:-11:44 How do I know if my metabolism is damaged? Trouble losing weight, chronic fatigue, and low cognitive function

11:45-15:10 Ways to increase your metabolism: eating more energy and prioritizing protein intake

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

15:11-17:05 Incorporating strength training and gaining lean muscle for better metabolic health

17:06-20:38 Strategies to increase your NEAT (non-exercise activity thermogenesis) to speed up your metabolism

20:39-23:17 Outro: key points on improving your metabolism & best ways to connect with me for online 1:1 training and nutrition coaching

23:18-23:37 Listener Q & A: What type of fats should I be eating? What is the difference between good and bad fats?

23:38-26:41 Good fats vs. bad fats, healthy fat examples/ fats to avoid, and why fats are important in maintaining optimal health

Thinking back to when I first started strength training, I made so many nutrition mistakes in my teenage years! My goal with episode # 31 of the Curls and Courage podcast is to help you avoid the mistakes I made and give you specific information to help you achieve your fitness goals! If you have goals of getting stronger, improving your metabolism, gaining muscle, optimizing your performance, and bettering your physique by fueling your body in the correct way, this episode is for you!

Key concepts to develop better nutrition habits in relation to your strength training:

1.) Fuel your body based on your activity level

2.) Learn and practice proper meal timing

3.) Put carbohydrates to good use and increase your protein intake

4.) Adjust your training and nutrition protocol based on your goals

5.) Do not avoid food groups without reasoning

I am so excited to discuss the takeaways above more in detail with you! Apply these tools to your fitness journey to better your health and improve your physique! It's awesome to be able to share my mistakes in hopes to help you not fall into the bad habits I had fresh into my strength training journey. Enjoy the episode! Please be sure to support Curls and Courage by following, rating, and reviewing the show on any major podcast platform! Reach out to me via instagram (@yoitskenslo/@fitness4fortitude) if you have a question that you'd like to be featured on the show or if you need support/guidance in your fitness journey!

Wishing you blessings and the best physical and mental health as always!

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

00:01-3:25 Intro: why nutrition adherence is crucial to your strength training gains

3:26-8:42 How to fuel your body properly based on your activity level: cons of skipping meals, blood glucose levels, metabolism help, and more!

8:43-11:55 Importance of meal timing and pre/post workout nutrition

11:56:-17:00 Benefits of carbohydrates and protein to achieve your fitness goals

17:01-19:00 How to adjust your nutrition and training protocol based on your needs

19:01-21:48 Why you shouldn't avoid food groups without good reason: food variety, nutrient deficiencies, gut health, and eating disorders

21:49-24:16 Episode wrap up, my coaching services, and 1st Phorm supplement recommendations

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

24:17-24:31 Listener Q & A: Is it better to track macros or calories?

24:32-27:30 Tracking macros vs. calories only & macronutrient breakdown

I’m am so blessed to have the opportunity today to play a small role in helping you be more successful in your goals. With this being a fitness based podcast, this 30th episode is all about ways to be above average in your fitness journey. But, these tips and strategies also apply to any major goal you may have- career, relationship, and life in general!

What does it mean to be above average to me?

I think to be above average it comes down to a lot of different things! Never settling, not giving up when things get hard, giving your best in everything you do, constantly evolving, and helping others even when it is not so convenient for you! To have above average success, you need a certain mindset, daily actions, and personality traits that make you unlike those around you who are not willing to go the extra mile.

In this episode I share five ways to be more successful in your accomplishing your goals.

We talk about the importance of:

-leading by example

-being able to adapt

-willing to make sacrifices

-expanding your knowledge and education

-developing an undeniable belief in yourself

While I am still in the process of improving in these areas myself, I know just how much they make a difference in my success and overall mindset. I share personal examples in the five key concepts listed above that you may be able to relate to and gain a better understanding in order to apply these tips to YOUR life! I hope this podcast resonates with you. Enjoy the episode! Please be sure to support Curls and Courage by following, rating, and reviewing the show on any major podcast platform! Reach out to me via instagram (@yoitskenslo/@fitness4fortitude) if you have a question that you'd like to be featured on the show or need support/guidance in your fitness journey! Blessings and gratitude always!

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

00:01-4:20 What does it mean to have above average success? What areas am I currently working to improve to be more successful?

4:21-5:54 How to lead by example

5:55-9:15 Importance of developing the ability to adapt and innovate: embracing change, getting out of your comfort zone, and solving problems

9:16-12:15 Limiting excuses and making sacrifices to reach your goals

12:16-15:08 Expanding your knowledge and education: how to leave your ego at the door

15:09-17:12 Developing an undeniable belief in yourself

17:13-20:39 Episode wrap up, my coaching services, and 1st Phorm supplement recommendations

20:40-21:04 Listener Q & A: How many rest days should you have per week and what are the best ways to rest and recover well?

21:05-25:33 Importance of rest days, muscle recovery, and prioritizing training smart to yield the best results

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

Welcome to the 29th episode of the Curls and Courage podcast!

Today’s episode is all about fitness and nutrition. As a personal trainer and nutrition coach, I get a lot of questions (especially from woman) who want to better their health, improve their mindset, and enhance their physique.

I thought it would be a good idea to record an episode answering the questions that I get asked most frequently from my female clients, friends, and random conversations with my girls out there.

If you are a female interested in fitness and nutrition, this is an episode you don't want to miss!

I answer 10 questions total- 5 fitness based questions & 5 nutrition based questions.

We talk about key ideas such as muscle gain, exercise selection, low carb/ low fat diets, female supplementation, and more!

Improve your health and wellness with these tips and enjoy the show! Please be sure to support Curls and Courage by following, rating, and reviewing the show on any major podcast platform! Reach out to me via instagram (@yoitskenslo/@fitness4fortitude) if you have a question that you'd like to be featured on the show or need support/guidance in your fitness journey! Stay blessed!

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

00:01-2:28 Intro: Curls and Courage mission and today's topic: female fitness and nutrition tips

2:29-6:07 Am I going to get bulky if I lift heavy?

6:08-7:05 What are the best exercises to tone my triceps?

7:06-9:12 How can I get abs?

9:13-10:13 How many days per week do I need to train in order to see results?

10:14-11:35 How can I get rid of cellulite?

11:36-12:20 What is the best nutrition protocol to lose body fat?

12:21-13:33 Are carbohydrates bad?

13:34-15:33 What should I eat before and after I workout?

15:34-18:25 What is your opinion on low carb/low fat diets?

18:26-20:46 Do I need to be taking supplements?

20:47-24:53 1st Phorm Supplement recommendations, my coaching services, and key fitness and nutrition tips to remember

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