Resilient Humans

What happens when you put in the work… and the result still isn’t what you hoped for?

In this episode of Resilient Humans, Kevin reflects on the recent CrossFit Total at CrossFit Moncton—a day where many members hit huge PRs… and he didn’t.

Instead of turning the episode into a conversation about strength numbers, Kevin explores something deeper:

• how we interpret setbacks
• the danger of tying identity to performance
• and why resilience is often revealed most clearly when things don’t go according to plan

From tendonitis and lack of sleep to being on-scene at an active fire the day before, this episode is a powerful reminder that performance never happens in isolation.

🔑 In This Episode:

• Why context matters when evaluating performance
• The emotional side of not hitting a PR
• How stress, recovery, and life load affect results
• The danger of outcome-based identity
• Why resilience is really about perspective
• How to separate performance from self-worth

💬 Quote of the Episode:“Your performance is information—not identity.”
🎯 Reflection Challenge:

Think about an outcome you’re attaching too much meaning to right now.

Ask yourself:

• Am I evaluating this honestly… or emotionally?
• What context might I be ignoring?
• What if the real win is how I responded?

As always, please like, share, and subscribe.

If you would like help building resilience physically, mentally, and emotionally—I’d love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

📸 https://www.instagram.com/cfcoach_kevin/

🌐 https://ifixyourmindset.com

👥 https://www.facebook.com/groups/fitnessnutritionmindsetmoncton

In this episode, I sit down with Cody Gillies — a career and volunteer firefighter, husband, father of two, and someone who’s walked through trauma, addiction, depression, and a near suicide attempt… and came out the other side with a completely different perspective on resilience.

What stood out to me most about Cody wasn’t just the adversity he’s faced — it was his willingness to talk openly about it.

We get into his childhood growing up with an abusive father struggling with addiction, how endurance sports became both an escape and a coping mechanism, and how years of unresolved trauma slowly built beneath the surface while he pushed harder and harder through life.

Cody shares how firefighting, lack of sleep, overtraining, alcohol, and constant stress eventually led him to a breaking point — and how stepping away from the job for 18 months ultimately became the beginning of rebuilding his life.

This conversation is really about post-traumatic growth.

Not just surviving hard things — but learning how to reframe them, learn from them, and use them to become a better human being.

We also dive deep into self-talk, vulnerability, the importance of reflection, and why many people mistake “pushing through” for actual resilience.

This one is raw, honest, and incredibly important.

In This Episode, We Cover:

• Growing up with addiction, abuse, and unpredictability
• How childhood experiences shape coping mechanisms later in life
• Using endurance sports as both therapy and escape
• The connection between sleep deprivation, stress, and mental health
• Why overtraining can become destructive instead of healthy
• Firefighter culture, trauma exposure, and emotional suppression
• The slow build into depression and suicidal ideation
• Why many first responders don’t recognize they’re struggling
• How podcasts and vulnerable conversations helped Cody seek help
• The role of therapy, sleep, nutrition, and movement in recovery
• The power of reframing trauma and changing internal language
• PTSD as an “injury” instead of a permanent identity
• Why vulnerability is actually one of the hardest things you can do
• How reflection creates growth after hardship

Key Takeaways

• Resilience isn’t about avoiding struggle — it’s about learning from it
• You can’t heal while constantly running from yourself
• Sleep, nutrition, and movement are foundational to mental health
• The language you use shapes how you experience hardship
• Vulnerability creates connection, not weakness
• Reflection is where growth actually happens

One Question to Reflect On

Am I pushing through my struggles… or actually learning from them?

This conversation is a reminder that resilience isn’t about pretending you’re okay... it’s about having the courage to face what’s really going on and taking the next step forward anyway.

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As always, please like, share, and subscribe.

And if you want to dig deeper, or you’re looking for support—reach out. I’d love to help.

Connect with me!

📸 Instagram – @cfcoach_kevin

🌐 ifixyourmindset.com

💬 Join my free Facebook group for tips on fitness, nutrition & mindset: Facebook Group

Most people think their workouts drive their results—but they only make up a small part of the picture.

In this episode, I break down TDEE (Total Daily Energy Expenditure) and the 4 components that determine how many calories you burn each day:

• BMR (60–70%) – staying alive
• NEAT (15–30%) – daily movement
• EAT (5–10%) – exercise
• TEF (~10%) – digesting food

The big takeaway?

Your daily habits matter more than your workouts.

If you want better results:

• Move more throughout the day
• Lift weights to build muscle
• Eat enough protein
• Stop relying on workouts alone

👉 Book an InBody scan: cfmoncton.as.me/inbody

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As always, please like, share, and subscribe.

If you would like some help, please reach out! I'd love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

📸 https://www.instagram.com/cfcoach_kevin/

🌐 https://ifixyourmindset.com

👥 https://www.facebook.com/groups/fitnessnutritionmindsetmoncton

In this episode of Resilient Humans, Kevin flips the script on resilience by exploring what it looks like when it’s missing.

Most people don’t walk around thinking they lack resilience—they just feel overwhelmed, stuck, reactive, or drained… and assume “life is hard.”

But often, it’s not just life—it’s how we’re responding to it.

Kevin breaks down 6 key signs of low resilience, with real-life examples you’ll likely recognize, and practical strategies to help you build it back.

🔑 What You’ll Learn:

• The difference between life being hard vs. lacking resilience
• 6 common patterns that signal low resilience
• Why fragility, rigidity, and avoidance keep people stuck
• How reactivity and victim mindset show up in everyday life
• Practical ways to build resilience through small, consistent actions

🧱 The 6 Signs:

1. Fragility – Small stress creates big reactions
2. Rigidity – “All or nothing” thinking
3. Breakdown – Accumulated stress leads to burnout
4. Avoidance – Escaping instead of addressing problems
5. Reactivity – Acting emotionally without pause
6. Victim Mindset – Believing you have no control

🛠️ Key Takeaways:

• Build capacity by doing hard things on purpose
• Stay flexible—something is always better than nothing
• Shorten your recovery time when things go off track
• Face problems earlier instead of letting them grow
• Create a pause between stimulus and response
• Focus on what you can control

🎯 Your Challenge:

Pick one of the six areas and focus on it this week.

Ask yourself:

👉 “How am I responding to stress—and how could I handle it better?”

Start small. That’s where resilience is built.

As always, please like, share, and subscribe.

If you would like some help, please reach out! I'd love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

📸 https://www.instagram.com/cfcoach_kevin/

🌐 https://ifixyourmindset.com

👥 https://www.facebook.com/groups/fitnessnutritionmindsetmoncton

In this episode, I sit down with Scott Hewlett — a second-generation firefighter, instructor, peer support leader, and host of the Multiple Calls Podcast — for a conversation that goes far beyond tactics and training.

What stood out to me in this one is how Scott challenges a lot of the things we hear over and over again in the fire service — the phrases, the mindset, and the identity people attach to the job.

We talk about the balance between grit and softness, and why the best firefighters aren’t one or the other — they’re both. Scott breaks down what he calls a “dimmer switch,” not a light switch, where you adjust based on the situation instead of defaulting to one mode.

We also get into mentorship, culture, and the responsibility that comes with the job — not just to perform, but to think critically, take ownership, and continuously improve.

This episode is about perspective. It’s about questioning what you’ve been told, understanding why you do what you do, and showing up as a better human — not just a better firefighter.

In This Episode, We Cover:

• Why you shouldn’t let anyone steal a day of your career
• The concept of grit vs softness — and why you need both
• The “dimmer switch” approach to performance and empathy
• Why blindly following advice can hold you back
• The importance of filtering information and thinking critically
• Why being a firefighter is a lifelong learning process
• The reality of burnout, mental health, and peer support
• Why “helping people” isn’t always what you think it is
• The danger of common phrases like “kid calls are the worst”
• How mindset shapes your experience on the job
• Why most “boring calls” are actually opportunities to improve
• The role of mentorship in shaping the next generation
• Why resilience doesn’t always feel like strength

One Question to Reflect On

Am I thinking for myself… or just repeating what I’ve been told?

This conversation is a reminder that resilience isn’t just about doing hard things —

it’s about understanding why you’re doing them in the first place.

🛠 Resources & Links — Scott Hewlett

🎧 Podcast: Multiple Calls Podcast

📸 Instagram: @multiplecallspodcast

📧 Email: [email protected]

As always, please like, share, and subscribe.

And if you want to dig deeper, or you’re looking for support—reach out. I’d love to help.

Connect with me!

📸 Instagram – @cfcoach_kevin

🌐 ifixyourmindset.com

💬 Join my free Facebook group for tips on fitness, nutrition & mindset: Facebook Group

In this episode of Resilient Humans, Kevin challenges one of the most common (and limiting) beliefs we hear as we age:

“I’m getting old.”

Inspired by a 99-year-old man training in the gym five days a week, this episode dives into what resilience really looks like over time—and how your mindset about aging may be shaping your future more than you realize.

Drawing on research from Becca Levy, Kevin explores how the beliefs we hold about aging can directly impact our physical health, cognitive ability, and even lifespan.

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As always, please like, share, and subscribe.

If you’d like help building a more focused, grounded, resilient life—I’d love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

• Instagram: @cfcoach_kevin
• Website: https://ifixyourmindset.com
• Free Facebook Group: Fitness, Nutrition & Mindset Moncton

In this episode, I sit down with Jesse Bond — president of Southwest Fire Academy, firefighter, and someone who’s built his life around doing hard things on purpose.

Jesse has lived through high-stress environments, burnout, and the realities of a career where the stakes are as real as they get. But what stood out most in this conversation wasn’t just what he’s done — it’s how he’s chosen to live.

We get into his philosophy of “getting younger as you age”, and what that actually looks like in practice — from cutting out alcohol, dialing in nutrition, and building non-negotiables, to creating systems that allow him to show up with energy both at work and at home.

We also talk about burnout — what it feels like when your nervous system is completely drained, and how easy it is to miss until it hits hard. Jesse shares how he navigated that, and what he’s put in place to make sure it doesn’t happen again.

This episode is about ownership, intention, and the reality that most people don’t know how bad they feel… until they feel better.

In This Episode, We Cover:

• Jesse’s philosophy: “Get younger as you age”
• Why energy is one of the most overlooked performance metrics
• The role of nutrition, sleep, and training in long-term resilience
• Why eliminating alcohol can be a game changer
• How burnout actually shows up — and why most people miss it
• The impact of nervous system overload and constant stress
• Why modern life is working against your focus and energy
• Social media, dopamine, and the “always on” culture
• The importance of silence, stillness, and creating space
• Mentorship, environment, and surrounding yourself with the right people
• Why most people say they want change — but don’t change their actions
• The difference between good and great in high-performance environments
• What real resilience looks like when things get hard

Key Takeaways

• Energy isn’t random — it’s built through daily habits
• Burnout doesn’t happen overnight — it builds quietly
• Most people are operating below their potential without realizing it
• Small, consistent changes will outperform extreme short-term effort
• Your environment and the people around you shape your standards
• Doing hard things on purpose makes everything else easier

One Question to Reflect On

Am I building a life that gives me energy… or one that slowly drains it?

This conversation is a reminder that resilience isn’t just about pushing through

it’s about building a life that allows you to keep showing up.

🛠 Resources & Links — Jesse Bond

Instagram: Jesse Bond

📸 Instagram: Southwest Fire Academy

🚒 Website: https://southwestfireacademy.ca/

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As always, please like, share, and subscribe.

If you’d like help building a more focused, grounded, resilient life—I’d love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

• Instagram: @cfcoach_kevin
• Website: https://ifixyourmindset.com
• Free Facebook Group: Fitness, Nutrition & Mindset Moncton

In this episode of Resilient Humans, Kevin revisits one of his most important topics from 2022—the difference between reacting and responding—and updates it with deeper insight and real-life application.

In a world designed to trigger instant reactions—through stress, notifications, and constant input—learning to pause and respond intentionally is a true superpower.

This episode breaks down how small, everyday moments shape your identity—and how mastering your response can change your relationships, habits, and overall direction in life.

🔑 What You’ll Learn:

• The key difference between reacting (automatic) and responding (intentional)
• Why the “pause” is where your power lives
• How this shows up in relationships, nutrition, workouts, work, and mindset
• Why longer exhales can calm your nervous system in stressful moments
• How better questions lead to better decisions
• How to identify and prepare for your personal triggers
• Why delaying your reaction can completely change the outcome

💬 Quote of the Episode:

“Between stimulus and response, there is a space. In that space is our power to choose.”

🧠 Practical Tools:

• Breathe: Use longer exhales to calm your body
• Ask better questions: Slow down your thinking
• Know your triggers: Prepare before they happen
• Delay your reaction: Time reduces emotional intensity

🎯 Your Challenge:

This week, catch one moment where you would normally react.

Pause.

Breathe.

Choose differently.

That’s how you build resilience—one decision at a time.

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As always, please like, share, and subscribe.

If you’d like help building a more focused, grounded, resilient life—I’d love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

• Instagram: @cfcoach_kevin
• Website: https://ifixyourmindset.com
• Free Facebook Group: Fitness, Nutrition & Mindset Moncton

I'm back from fire school (thanks Southwest Fire Academy) and ready to share some stories and lessons learned.

These lessons aren't just for first responders. They can be implemented in YOUR life, whether it's with your family, your coworkers, or your community.

I appreciate all the congratulations and I'm looking forward to serving my community in a different way.

Thanks again for listening and talk to you soon. 

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As always, please like, share, and subscribe.

If you’d like help building a more focused, grounded, resilient life—I’d love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

• Instagram: @cfcoach_kevin
• Website: https://ifixyourmindset.com
• Free Facebook Group: Fitness, Nutrition & Mindset Moncton

In this episode, I sit down with Brian Baumal — a registered psychotherapist who specializes in eating behavior, weight management, and restrictive eating disorders — and someone who has lived through the exact struggles he now helps others overcome.

Brian shares the moment everything changed for him — not through motivation, but through shame. A moment at Disney World forced him to confront the reality of how he was living, and instead of running from it, he used it as a catalyst for change.

This episode challenges a lot of what people believe about weight loss, discipline, and motivation. It’s not about doing more, trying harder, or being perfect. It’s about slowing down, building systems, and learning how to work with your psychology instead of against it.

We also get into perfectionism, the “f*ck it” moment, and why so many people stay stuck in cycles of starting over.

If you’ve ever felt like you’re doing everything right but still falling back into old habits — this one’s for you.

Key Takeaways

• Lasting change comes from systems, not motivation
• Perfection is the fastest path to failure
• Shame isn’t the enemy — avoiding it blindly is
• You don’t need to fix everything — you need to understand what’s driving it
• Progress comes from awareness, not punishment
• Slow, consistent change will always beat quick fixes

One Question to Reflect On

Is my desire for quick results being driven by progress… or by shame?

This conversation is a reminder that resilience isn’t about being perfect —

it’s about staying in it when things don’t go perfectly.

🛠 Resources & Links — Brian Baumal

🌐 Learn more: https://alivapsychotherapy.com

🛠 Resources & Links — Kevin Wood

🎧 Podcast: Resilient Humans

🌐 Blog: https://www.crossfitmoncton.com/blog

📸 Instagram: @kevinwood