FOF Gym Chat

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.

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 been one day I didn't get up and get out the door.

And there hasn't been one day I left the gym mad that I went.

Not one.

Motivation didn't get me there. Discipline did.

Hard seasons don't mean you stop. They mean you show up anyway.

Enjoy!

KP

New cycle starts MONDAY!!! Here are the details of what you can expect over the next 6-weeks.

Enjoy!

J

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.

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

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- Simple, realistic meal prep strategies that actually work- The difference between RPE, RIR, and training to failure- Why consistency beats perfection every time

Whether you’re brand new to training or years into your fitness journey, this episode will help you simplify the process, train smarter, and stay focused on what really matters.

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

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 conversation as we answer these questions.

Have a question? We'd love to chat about it :).

Enjoy!

K+J

**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 that has completely changed the way I look at health.

It’s called functional blood chemistry.

Most of us have had labs done at some point. Usually the process looks like this:

Your doctor orders labs → you get the results → you’re told everything is “normal.”

But what I’ve learned is that labs can tell a much bigger story than that.

Functional blood chemistry doesn’t just look at whether a number falls inside or outside the reference range. It looks at patterns across your labs to understand what might actually be happening in the body.

Because sometimes people feel:

• constantly tired• struggling with energy or recovery• dealing with stubborn weight changes• feeling “off” even though labs are technically normal

When we look at labs through a functional lens, we can often see patterns that point toward things like:

• nutrient deficiencies• inflammation• blood sugar imbalances• chronic stress patterns• early metabolic changes

The goal isn’t just to say “this number is out of range.”

The goal is to ask why.

Why is the body responding this way?
What patterns are showing up?
And what might help support things moving in a better direction?

I’m excited to share that I’m now able to order labs and help people interpret them through this lens.

Enjoy!

KP

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