Weight loss is such a prevalent topic in today's society. Nearly 1 in 3 adults are overweight. More than 2 in 5 adults have obesity. These overwhelming statistics, along with a well-marketed, yet detrimental weight loss program advertisement on the radio got me thinking. What are my top recommendations to help with weight loss and weight management?

In today's episode, I breakdown six feasible weight loss tips and strategies on developing a healthier lifestyle. We explore the importance of hydration, movement, and a high-protein diet, emphasizing the need for balance and preparation. We also talk about the importance of seeking support and guidance from people you trust as essential for success. Continue the conversation with me over on Instagram: @yoitskenslo

Have you ever experienced a setback, missed opportunity, or disappointment? Believe me, I've been there too- many times! Life is full of challenges and unfortunate circumstances. In this episode, you'll learn how to bounce back from setbacks and see disappointments from a whole new perspective! I share a recent personal experience where I was drawn into a major scam under the guise of an exciting brand collaboration, shining a light on the harsh reality of life obstacles. Gain insight on how to acknowledge your emotions, find silver linings, obtain lessons from letdowns, and utilize the power of self-confidence and actionable steps to rebound! Email me directly at [email protected] to get even more support from me.

In this episode, I discuss the negative effects of chronically under-eating. By sharing my personal story from the past, I aim to make sure you don't make the same nutrition mistakes I did. My unhealthy food habits led to nutrient deficiencies, broken bones, susceptibility to injury, and poor mental/physical health. This episode sheds light on each macronutrient and why they are essential for overall health and well being.

You will learn the function and significance of a well balanced diet consisting of healthy protein, carbohydrates, and fats. I also discuss my favorite macronutrient sources and how you can find the right protein powder for your goals and needs! I hope this episode inspires you and informs you on the essentials of fueling your body with the right foods verses continuously restricting and "yo-yo" dieting.

In this week's episode, I share my knowledge on three life lessons that bodybuilding has taught me. Becoming a competitor has transformed my mindset in areas such as self discipline, patience, and seeing failure as an opportunity- not a setback. I also open up about my preparation for my next competition and why now is a great time to start. Please follow along my journey and don't hesitate to reach out with any questions!

I focus on three key ideas that have made me who I am today. We first talk about the act of self discipline and why it is the foundation of success from bodybuilding to everyday challenges. I share my personal advice on fostering patience in a world fixated on instant results. Finally, we discuss how embracing failure can lead to growth and why fear of failing shouldn't hold you back.

I also have our first live guest (my mom) on the podcast, who shares her personal struggles on knee pain and perceived boundaries in the gym. I give helpful insight on how to strengthen knees and overcome obstacles in the gym.

This episode stems around becoming a better person and learning how to overcome physical and mental limitations. I hope this episode inspires you and teaches you how awesome the sport of bodybuilding truly is!

In this episode, I share my unforgettable experience of a series of unfortunate events in Miami that led to valuable life lessons and mental strength. I reflect back to just a few months after moving to the big city. In the span of just three short hours, I got my car towed, wrecked, and lost over $2000. Despite the overwhelming challenges, I chose to remain positive and stay resilient in the face of adversity.

Are you someone who sees the glass empty or half full? Episode 9 is all about the power of an optimistic mindset and learning lessons from your losses.

Towards the end of this episode, I break the common misconception of eating late at night. We discuss the importance of meal timing and fueling your body with the right nutrients for exercise and daily life.

Gain insight on facing challenges head on and approaching each day with a mindset of fortitude!

Honestly...How are you truly feeling? Do you struggle with your mental health and does it get in the way of your physical health journey? On this episode, I share my journey with anxiety, panic disorders, and depression and how exercise has been transformative in improving my mental health. If you love research like me, then this episode is perfect for you. I won't be holding back. I'll be sharing some case studies with you and provide you with some practical tips on which exercises can help you with your mental health and get you back on track.

The episode focuses on three key concepts:

1. Why finding joy in your workout routines boosts both physical and mental health.

2. How exercise contributes to the management and mitigation of anxiety, depression, and OCD symptoms

3. My personal strategies for motivating oneself towards fitness and mental resilience

If you know anyone who is suffering with poor mental health, then this episode will provide the knowledge, value, support, and motivation they need. Please pass this podcast along to them.

Are you unsure if your training regimen is the right fit for you? Are you tired of going to the gym and not seeing the results you desire? This episode will ensure that you know how to structure a gym routine catered towards your goals and needs. In this episode, I cover topics such as goal setting, determining a beneficial training split, and exercise selection. I also lay out a blueprint on how you can decide on the right training frequency, volume, and load for you! This podcast is perfect for newbies and the most experienced lifters. As always, at the end of the episode you'll hear from a listener of the podcast who has a question about training after an injury. Find out how to slim down, build muscle, and improve strength post surgery.

In this podcast, I discuss why "motivation is trash" and does not always exist. I share my strategies for overcoming lack of motivation when pursuing fitness and health goals and talk about a past experience with a period of extremely low motivation. By prioritizing self-discipline, seeking strength and support from loved ones, keeping faith, and surrounding myself with a environment full of people who pushed me to be better and not give up, I was able to overcome this obstacle, and you can too! I also respond to a question from a listener about the necessity of BCAAs and pre-workout supplements for progress in weight training, offering guidance on supplement usage. Be inspired to maintain consistency, find strength in seeking guidance, and create a motivating environment as you chase after your fitness and health goals.

Do you find yourself constantly using the phrase "I don't have enough time"? In this episode, I (Kensley Meeks) discuss ways to optimize your time and crush your fitness and health targets for 2024. Through a blend of gritty experience and personal strategy, I discuss the 3-step formula of "progression equals preparation, prioritization, and productivity." From prepping meals to planning workouts, it’s all about making each moment count. I’ll be sharing meal planning tips and the significance of tracking macronutrients to keep on top of your dietary game. Plus, you'll get insight on how to fit fitness and nutrition seamlessly into your busy lifestyle. I also unpack the technical side of workout planning. How many sets and reps build muscle? What's the secret to muscle hypertrophy? I hope this podcast helps you transformation not just in your body, but in your daily routine, your discipline, and even your relationships. Cut out the noise, distractions, and procrastination, and let’s elevate in order to have a healthier relationship with fitness and nutrition!

In this informative and eye opening episode, I dive into my personal struggles transitioning from the familiarity of my hometown to a bustling life in the big city. I learned the vital role of consistency in building and nurturing healthy relationships that contribute to a more fulfilled life and better physical and mental well being. We discuss the dos and don'ts of developing and maintaining healthy dynamics across family ties, friendships, and romantic relations. Be sure to listen until the end to learn valuable tools in hunger management and ways to prevent nighttime snacking!