The Powerhouse Mentality

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Over the last 2 months I have been struggling with the worst injuries I've ever encountered as an athlete. While it has been physically painful and uncomfortable, it has been impacting me more so mentally. 

This past weekend was one of the most low moments I have felt with this all, but I came across an idea that shifted my perspective so in this episode I want to share that with you. 

Life is full of highs and lows. Life is hard whether you give up or keep going. Healing is painful; so painful in fact that most avoid it at all costs and that distress looms over them. Healing hurts, but hurting heals. 

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Mission Of The Powerhouse Mentality With Exclusive Apparel  - https://www.thepowerhousementality.com/merch1
Apply For 1:1 Mindset, Nutrition & Fitness Coaching - https://8ajvg7te2pc.typeform.com/to/HxJFJWQL?typeform-source=lnk.bio

Any questions or recommendations on who I should have on next? Email them to: [email protected]

Thank you to everyone who has taken the time out of their day to listen to this podcast. It means more to me than you will ever know. 

IG: @kaitlynkennafitness - https://www.instagram.com/kaitlynkennafitness/
Email: [email protected]

Just Meats - $$$ Off Delicious, Precooked, Grass-fed Meats Delivered To Your Door:
Use code: JSTKKENNASMITH
https://get.aspr.app/SHHff

The Only Supplements I Use & Trust: https://1stphorm.com?a_aid=KillaKenna

Track/Manage Your Nutrition & Work With Me In The 1st Phorm App: https://www.1stphorm.app/KillaKenna 

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Every day I'm listening to podcasts, watching Youtube videos and consuming content to help inspire me to become at least 1% better. Call it my addiction.

This week I came across 2 different pieces of content that sparked my creativity. It also gave me the urge to scroll back in my Instagram all the way back to when I first started my journey in 2013.

In this episode, I'm going to talk about the only competition that matters and the importance of appreciating the journey.

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Powerhouse Mentality With Our High Quality Apparel  - https://www.thepowerhousementality.com/merch1
Apply For 1:1 Coaching - https://8ajvg7te2pc.typeform.com/to/HxJFJWQL?typeform-source=lnk.bio

Any questions or recommendations on who I should have on next? Email them to: [email protected]

Thank you to everyone who has taken the time out of their day to listen to this podcast. It means more to me than you will ever know. 

IG: @kaitlynkennafitness - https://www.instagram.com/kaitlynkennafitness/
Email: [email protected]

Just Meats - $$$ Off High Quality, Precooked, Grass-fed Meats Delivered To Your Door:
Use code: JSTKKENNASMITH
https://get.aspr.app/SHHff

The Only Supplements I Use & Trust: https://1stphorm.com?a_aid=KillaKenna

Track/Manage Your Nutrition & Work With Me In The 1st Phorm App: https://www.1stphorm.app/KillaKenna 

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One question I get asked all of the time is "what book should I read?" or "what are some of your favorite books for personal development?" There are so many books that I have read over the past 4 years that have helped me grow, but these are 3 books that I believe add the most value. 

1) The Magic Of Thinking Big 
2) Atomic Habits 
3) Relentless 

In this episode, I cover those 3 books and talk about why they could be right for you at this season of your life. 

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Powerhouse Mentality With Our High Quality Apparel  - https://www.thepowerhousementality.com/merch1
Apply For 1:1 Coaching - https://8ajvg7te2pc.typeform.com/to/HxJFJWQL?typeform-source=lnk.bio

Any questions or recommendations on who I should have on next? Email them to: [email protected]

Thank you to everyone who has taken the time out of their day to listen to this podcast. It means more to me than you will ever know. 

IG: @kaitlynkennafitness - https://www.instagram.com/kaitlynkennafitness/
Email: [email protected]

Just Meats - $$$ Off High Quality, Precooked, Grass-fed Meats Delivered To Your Door:
Use code: JSTKKENNASMITH
https://get.aspr.app/SHHff

The Only Supplements I Use & Trust: https://1stphorm.com?a_aid=KillaKenna

Track/Manage Your Nutrition & Work With Me In The 1st Phorm App: https://www.1stphorm.app/KillaKenna 

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Since day one, The Powerhouse Mentality has been focused on helping you build the best version of yourself (mind, body and soul). Recently, I've felt that the brand has lost its original vision and has veered off course. Today that all stops. 

Follow the journey of The Powerhouse Mentality fulfilling the mission of helping you stop tolerating your own bullshit to finally win in life. It all kicks off with this episode breaking down exactly how you can do this. 

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Powerhouse Mentality With Our High Quality Apparel  - https://www.thepowerhousementality.com/merch1
Apply For 1:1 Coaching - https://8ajvg7te2pc.typeform.com/to/HxJFJWQL?typeform-source=lnk.bio

Any questions or recommendations on who I should have on next? Email them to: [email protected]

Thank you to everyone who has taken the time out of their day to listen to this podcast. It means more to me than you will ever know. 

IG: @kaitlynkennafitness - https://www.instagram.com/kaitlynkennafitness/
Email: [email protected]

Just Meats - $$$ Off High Quality, Precooked, Grass-fed Meats Delivered To Your Door:
Use code: JSTKKENNASMITH
https://get.aspr.app/SHHff

The Only Supplements I Use & Trust: https://1stphorm.com?a_aid=KillaKenna

Track/Manage Your Nutrition & Work With Me In The 1st Phorm App: https://www.1stphorm.app/KillaKenna 

Support the show

Send us Fan Mail

When people are faced with painful, challenging they usually go 1 of 2 paths. 
1 - Optimists; those who set overly positive, unrealistic expectations and when those expectations are not met they give up due to the "emotional devastation." 
2 - Pessimists; those who give up due to lack of hope.

So, how can we find a balance of accepting the brutal reality WHILE ALSO keeping hop alive. The Stockdale Paradox is all about the balance that you will prevail while accepting the brutal reality. 

In this episode, I dive into what the Stockdale Paradox is and how you can apply it to move forward in any are of your life that is challenging you. 

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Leaderboard - https://www.thepowerhousementality.com
Rep The Powerhouse Mentality With Our High Quality Apparel  - https://www.thepowerhousementality.com/merch1

Any questions or recommendations on who I should have on next? Email them to: [email protected]

Thank you to everyone who has taken the time out of their day to listen to this podcast. It means more to me than you will ever know. 

IG: @kaitlynkennafitness - https://www.instagram.com/kaitlynkennafitness/
Email: [email protected]

Join The Powerhouse Mentality Weekly Newsletter: https://thepowerhousementality.myflodesk.com/y6mbuxwuzv

Just Meats - $$$ Off High Quality, Precooked, Grass-fed Meats Delivered To Your Door:
Use code: JSTKKENNASMITH
https://get.aspr.app/SHHff

The Only Supplements I Use & Trust: https://1stphorm.com?a_aid=KillaKenna

Track/Manage Your Nutrition & Work With Me In The 1st Phorm App: https://www.1stphorm.app/KillaKenna 

Support the show

Send us Fan Mail

Do you hate the idea of tracking your food? You want to lose body fat, you want to get lean but whenever you start tracking your food it becomes an unhealthy obsession that causes more harm than good? If that sounds like you; this is your episode.

In this episode I dive into 7 different strategies you can utilize today to help you lose fat and get lean WITHOUT tracking macros. 

*Side note: tracking macros is the number 1 best way to leave zero doubt on the table when it comes to earning results. It is literally a road map to your goals. HOWEVER; I understand that some people aren't ready for it OR some people have done it so much that they want to be more intuitive. 

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Leaderboard - https://www.thepowerhousementality.com
Rep The Powerhouse Mentality With Our High Quality Apparel  - https://www.thepowerhousementality.com/merch1

Any questions or recommendations on who I should have on next? Email them to: [email protected]

Thank you to everyone who has taken the time out of their day to listen to this podcast. It means more to me than you will ever know. 

IG: @kaitlynkennafitness - https://www.instagram.com/kaitlynkennafitness/
Email: [email protected]

Join The Powerhouse Mentality Weekly Newsletter: https://thepowerhousementality.myflodesk.com/y6mbuxwuzv

Just Meats - $$$ Off High Quality, Precooked, Grass-fed Meats Delivered To Your Door:
Use code: JSTKKENNASMITH
https://get.aspr.app/SHHff

The Only Supplements I Use & Trust: https://1stphorm.com?a_aid=KillaKenna

Track/Manage Your Nutrition & Work With Me In The 1st Phorm App: https://www.1stphorm.app/KillaKenna 

Support the show

Send us Fan Mail

Any journey is going to have mistakes. Success can NOT occur without failures. It's an inevitable part of the process, but too many people stay stuck because they never recognize these mistakes or they never fix them.

In this episode, I bring awareness to 3 mistakes I've made and have seen most people make while on a health & fitness journey. As always, I promise to give you not just the information but the application to help you make a change and move forward.

3 mistakes most people make on a health journey:

1 - Majoring in the minors.
2 - Taking everything you see on social media as truth.
3 - Comparing yourself to someone else.

Links mentioned in this episode:
1st Phorm Post Workout Stack - https://1stphorm.com/products/postworkout-stack?a_aid=KillaKenna
Apply For 1:1 Nutrition, Training & Mindset Coaching: https://8ajvg7te2pc.typeform.com/to/HxJFJWQL?typeform-source=lnk.bio

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Leaderboard - https://www.thepowerhousementality.com
Rep The Powerhouse Mentality With Our High Quality Apparel  - https://www.thepowerhousementality.com/merch1

Any questions or recommendations on who I should have on next? Email them to: [email protected]

Thank you to everyone who has taken the time out of their day to listen to this podcast. It means more to me than you will ever know. 

IG: @kaitlynkennafitness - https://www.instagram.com/kaitlynkennafitness/
Email: [email protected]

Join The Powerhouse Mentality Weekly Newsletter: https://thepowerhousementality.myflodesk.com/y6mbuxwuzv

Just Meats - $$$ Off High Quality, Precooked, Grass-fed Meats Delivered To Your Door:
Use code: JSTKKENNASMITH
https://get.aspr.app/SHHff

The Only Supplements I Use & Trust: https://1stphorm.com?a_aid=KillaKenna

Track/Manage Your Nutrition & Work With Me In The 1st Phorm App: https://www.1stphorm.app/KillaKenna 

Support the show

Send us Fan Mail

Every Monday at 7:30PM CST in the Powerhouse Mentality Community Facebook Group, I go live on a different topic. One week is focused on mindset, while the next week is focused on training or nutrition and we flip flop between those two. 

This week was mindset and the training was focused on how to break "bad" habits to replace them with habits that serve the person you want to be. 

"Show me your daily habits and I'll show you your life." 

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Leaderboard - https://www.thepowerhousementality.com
Rep The Powerhouse Mentality With Our High Quality Apparel  - https://www.thepowerhousementality.com/merch1

Any questions or recommendations on who I should have on next? Email them to: [email protected]

Thank you to everyone who has taken the time out of their day to listen to this podcast. It means more to me than you will ever know. 

IG: @kaitlynkennafitness - https://www.instagram.com/kaitlynkennafitness/
Email: [email protected]

Join The Powerhouse Mentality Weekly Newsletter: https://thepowerhousementality.myflodesk.com/y6mbuxwuzv

Just Meats - $50 Off High Quality, Precooked, Grass-fed Meats Delivered To Your Door:
Use code: KAITLYNKENNASMITH
https://get.aspr.app/SHHff

The Only Supplements I Use & Trust: https://1stphorm.com?a_aid=KillaKenna

Track/Manage Your Nutrition & Work With Me In The 1st Phorm App: https://www.1stphorm.app/KillaKenna


Apply For 1:1 Nutrition, Training & Mindset Coaching: https://8ajvg7te2pc.typeform.com/to/HxJFJWQL?typeform-source=lnk.bio

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In this episode, I have a great conversation with my friend Melissa Rogers.

Melissa has never been handed anything in life, she had to work for everything she has AND that includes her strong mindset. Her abuse as a child left her feeling powerless and she always felt the need to give to other people instead of giving to herself. After leaving a toxic relationship with her 2 kids, she had her "enough is enough" moment and took control of her life.

Melissa now works to help other people find their power while she's always leading by example by working on herself.

This is episode you are going to want to share and listen to multiple times. Melissa's story is powerful and one we can all learn from.

Follow Melissa on IG: @kswmelissa - https://www.instagram.com/kswmelissa/

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Leaderboard - https://www.thepowerhousementality.com
Rep The Powerhouse Mentality With Our High Quality Apparel  - https://www.thepowerhousementality.com/merch1

Any questions or recommendations on who I should have on next? Email them to: [email protected]

Thank you to everyone who has taken the time out of their day to listen to this podcast. It means more to me than you will ever know. 

IG: @kaitlynkennafitness - https://www.instagram.com/kaitlynkennafitness/
Email: [email protected]


Get Your Hormones Tested Or Blood Work Done + A FREE Breakdown With Your Wellness Specialist: CODE: KAITLYN
Joi Wellness For The Ladies: https://choosejoi.co/kaitlyn
Blokes For The Men: https://blokes.co/kaitlyn


Just Meats - $50 Off High Quality, Precooked, Grass-fed Meats Delivered To Your Door: Meats Delivered To Your Door:
Use code: KAITLYNKENNASMITH
https://get.aspr.app/SHHff

The Only Supplements I Use & Trust: https://1stphorm.com?a_aid=KillaKenna

Track/Manage Your Nutrition & Work With Me In The 1st Phorm App: https://www.1stphorm.app/KillaKenna


Apply For 1:1 Nutrition, Training & Mindset Coaching: https://8ajvg7te2pc.typeform.com/to/HxJFJWQL?typeform-source=lnk.bio

Support the show

Send us Fan Mail

I grew up with the idea that salt was a bad thing and should be avoided if you wanted to live a healthy life. Over the last decade of being a coach, I've learned how important salt is AND dangerous LOW salt could be to an individual's health.

My mom has been in the hospital twice for low sodium. Many of my clients have shown signs of low sodium that impacted their performance and quality of life. I've also experienced my own share of scary moments with electrolyte imbalances.

Salt gets a bad reputation for no good reason. Share this episode with someone who needs to hear it and STAY SALTY!

Studies mentioned:

https://pubmed.ncbi.nlm.nih.gov/22110105/ - found that people limiting sodium to 3 grams per day had MORE heart attacks and strokes than those consuming 4–6 grams per day.

https://pubmed.ncbi.nlm.nih.gov/24651634/ - Mortality and cardiovascular events were HIGHER in folks consuming less than 2.6 grams of sodium per day vs. intakes between 2.6–5 grams per day.

More studies for the nerds out there:

https://pubmed.ncbi.nlm.nih.gov/3416162/ - found ZERO correlation between salt consumption and high blood pressure in 10,000 people across 48 global populations.

https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.31.1_supplement.446.6- found that folks without hypertension had HIGHER blood pressure on low sodium diets (under 2.5 grams per day) than those exceeding that amount.

Electrolytes I Love:

LMNT - https://drinklmnt.com

1st Phorm Hydration Sticks - https://1stphorm.com/collections/pre-workout-endurance/products/hydration-sticks?a_aid=KillaKenna

Thank you to everyone who has taken the time out of their day to listen to this podcast. It means more to me than you will ever know. 

IG: @kaitlynkennafitness - https://www.instagram.com/kaitlynkennafitness/
Email: [email protected]


Get Your Hormones Tested Or Blood Work Done + A FREE Breakdown With Your Wellness Specialist: CODE: KAITLYN
Joi Wellness For The Ladies: https://choosejoi.co/kaitlyn
Blokes For The Men: https://blokes.co/kaitlyn


Just Meats - $$$ Off High Quality, Precooked, Grass-fed Meats Delivered To Your Door: Meats Delivered To Your Door:
Use code: KAITLYNKENNASMITH
https://get.aspr.app/SHHff

The Only Supplements I Use & Trust: https://1stphorm.com?a_aid=KillaKenna

Track/Manage Your Nutrition & Work With Me In The 1st Phorm App: https://www.1stphorm.app/KillaKenna


Apply For 1:1 Nutrition, Training & Mindset Coaching: https://8ajvg7te2pc.typeform.com/to/HxJFJWQL?typeform-source=lnk.bio

Support the show