The Powerhouse Mentality

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As someone who’s constantly pushing my limits in CrossFit and striving to be at my best, I’ve carefully chosen supplements that support my performance, endurance, and recovery. From protein to recovery aids, I break down what I take and why it works for me. Whether you’re training for a competition or just leveling up your fitness, this episode will give you insight into how supplements can play a key role in your routine.

Links to all supplements discussed: 

Electrolytes: 

- BPN: https://www.bareperformancenutrition.com/products/electrolytes

- LMNT:  https://drinklmnt.com/

- Re-Lyte: https://redmond.life/pages/re-lyte

Microfactor (micronutrient packet): https://1stphorm.com/products/micro-factor?a_aid=KillaKenna

Digestive Enzymes: https://1stphorm.com/products/digestive-enzymes?a_aid=KillaKenna

Enduraformance (stimulant free pre-workout): https://1stphorm.com/products/endura-formance?a_aid=KillaKenna

EAAS (essential amino acids): https://1stphorm.com/products/essential-amino-acids?a_aid=KillaKenna

G1M Sport (intra-workout carbs and electrolytes): https://www.bareperformancenutrition.com/products/g-1-m-sport

Post Workout Stack - Phormula 1 and Ignition (fast digesting protein and carb): https://1stphorm.com/collections/post-workout/products/postworkout-stack?a_aid=KillaKenna

Full Mega (omega 3 fish oil): https://1stphorm.com/products/full-mega?a_aid=KillaKenna

Opti-Greens and Opti-Reds (greens and reds powder): https://1stphorm.com/collections/health-wellness-stacks/products/opti-health-stack?a_aid=KillaKenna

L-Carnitine: https://1stphorm.com/products/l-carnitine-w-fucoxanthin?a_aid=KillaKenna

Beam Dream (sleep aid hot cocoa): https://share.shopbeam.com/kaitlynkennasmith2 

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The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Mission Of The Powerhouse Mentality With Exclusive Gear  - https://www.powerhousementality.com/
Apply For 1:1 Nutrition & Fitness Coaching - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

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The fitness industry is flooded with lies that keep people stuck—comfortable, complacent, and confused. In this episode, we’re cutting through the noise and exposing some of the biggest myths that are holding you back.

LIE #1: “Just showing up is enough” – Why effort, intensity, and purpose matter more than checking a box.

LIE #2: “Body positivity means accepting everything” – How self-love has been twisted into self-neglect.

LIE #3: “Social media fitness is reality” – The dangers of comparison, fake influencers, and chasing aesthetics over performance.

If you’re tired of the excuses and ready to take full ownership of your results, this episode is for you. It’s time to stop tolerating your own BS and start showing up like the powerhouse you were meant to be.

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Need coaching? Apply today - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Mission Of The Powerhouse Mentality With Exclusive Gear  - https://www.powerhousementality.com/
Apply For 1:1 Nutrition & Fitness Coaching - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

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]

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 year in the CrossFit Open, I’ve seen progress—but I’ve also hit the same wall. 25.1 was a brutal reminder that if I want to win, something has to change. In this episode, I break down the hard truth I had to face about my training, the habits that have been holding me back, and the mindset shift I’m making to finally level up. If you’ve ever felt stuck in your own progress—whether in fitness or life—this episode will help you identify what’s really standing in your way and how to move forward with intention.

Let’s get after it. Day 1 starts now.

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Need coaching? Apply today - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Mission Of The Powerhouse Mentality With Exclusive Gear  - https://www.powerhousementality.com/
Apply For 1:1 Nutrition & Fitness Coaching - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

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]

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

Not all supplements are created equal! In this Powerhouse Roundtable episode, I sit down with Dara Flores, Sam Norman, and Brooke Wiitanen to break down the supplements actually worth your money in 2025. We cut through the hype, expose the scams, and share what we personally use to support performance, recovery, and overall health. Whether you're looking to build muscle, improve endurance, or just optimize your nutrition, this episode will help you make smarter supplement choices. 

Follow The Crew on Instagram:
Sam Norman - https://www.instagram.com/samminormanfit/
Dara Flores - https://www.instagram.com/daraflo11_81/
Brooke Wiitanen - https://www.instagram.com/brookewii_fit/
Kaitlyn Kenna - https://www.instagram.com/kaitlynkennafitness/

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Mission Of The Powerhouse Mentality With Exclusive Apparel  - https://www.powerhousementality.com/
Apply For 1:1 Nutrition & Fitness Coaching with Kaitlyn -https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform- 

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]

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

In this episode, I sit down with Josh Wood, the speaker behind the TEDx Talk “Eat Like an Adult.” We dive deep into what it truly means to take ownership of your nutrition and why so many people struggle with food choices.

Josh shares six key habits that anyone can implement to improve their relationship with food and finally break free from self-sabotage. We also discuss:
✅ Why labeling foods as “good” or “bad” is holding you back
✅ How to stop using food as a reward (or punishment)
✅ The mindset shift that makes healthy eating easier, not harder
✅ Practical strategies to fuel your body without relying on willpower

If you’re tired of feeling stuck in a cycle of restrict, binge, guilt, repeat, this episode is your wake-up call. It’s time to eat like an adult.

Where to follow Josh Wood: 

@coachjoshwood - https://www.instagram.com/coachjoshwood/

TedX Talk: How To Eat Like An Adult - https://youtu.be/24-cYrzeQAE?si=JNCcn2fEtUU5LZgK

https://strongforlife.online/bio?fbclid=PAZXh0bgNhZW0CMTEAAaY6C3NF16zP91WU_nLneFD0ZjPd7z8O4be6NxeW7J0pMrS_yqI5xt70-qM_aem_5Vw2XAOMmvD58jTZ_97nag

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Need coaching? Apply today - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Mission Of The Powerhouse Mentality With Exclusive Gear  - https://www.powerhousementality.com/
Apply For 1:1 Nutrition & Fitness Coaching - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

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]

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

Episode Description:

I thought I could handle it all—until my body shut me down. From injuries to burnout to feeling like a shell of myself, 2025 has been a wake-up call. In this episode, I’m getting real about how stress wrecked my body, my mindset, and my happiness—and what I’m doing to rebuild. If you’ve been running on empty, this one’s for you. 

Want coaching? Apply today - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

--------------

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Mission Of The Powerhouse Mentality With Exclusive Gear  - https://www.powerhousementality.com/
Apply For 1:1 Nutrition & Fitness Coaching - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

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]

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

The Busy Person’s Guide to Getting Strong & Lean

Think you need hours in the gym to see results? Think again. In this episode, we break down how to maximize your workouts, build strength, and burn fat efficiently—without wasting time on ineffective routines. Learn why strength training beats endless cardio, how to train smarter (not longer), and the key habits that actually move the needlewhen you're busy. If you’re tired of feeling stuck and want a no-BS plan for getting stronger and leaner, this episode is for you.

Want coaching? Apply today - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

--------------

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Mission Of The Powerhouse Mentality With Exclusive Apparel  - https://www.powerhousementality.com/
Apply For 1:1 Nutrition & Fitness Coaching - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

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]

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

If you’re stuck, it’s not because you need a new diet—it’s because you haven’t mastered the basics. In this episode, I’m breaking down why most people fail, the four simple things that guarantee results, and the hard truth about consistency that no one wants to hear.

🔹 Why chasing fad diets & shortcuts is keeping you stuck
🔹 The real formula for fat loss & strength (no gimmicks, just facts)
🔹 The #1 reason people fail—and how to fix it today
🔹 A simple 7-day challenge to build momentum

🚀 Ready to stop starting over and actually see results? Hit play now!

🎧 Listen now & take action. Want coaching? Apply today - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

--------------

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Mission Of The Powerhouse Mentality With Exclusive Apparel  - https://www.powerhousementality.com/
Apply For 1:1 Nutrition & Fitness Coaching - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

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]

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

You’re putting in the work, hitting the gym, and still not seeing muscle growth—what gives? In this episode, I’m breaking down the biggest mistakes that are stalling your progress and exactly how to fix them.

We’ll cover:
🔥 Why undereating is killing your gains
🔥 How training intensity (or lack of it) makes all the difference
🔥 Why recovery is just as important as lifting
🔥 The problem with light weights & high reps
🔥 Why program hopping is keeping you weak

If you’re tired of spinning your wheels and want real muscle-building results, this one’s for you.

Download the free Ingredient Prep Guide - https://powerhousefreeguides.com/

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The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Mission Of The Powerhouse Mentality With Exclusive Apparel  - https://www.powerhousementality.com/
Apply For 1:1 Mindset, Nutrition & Fitness Coaching - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

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]

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

This episode is all about breaking past mental and physical barriers to reach your true potential.

What’s Holding You Back? Fear, self-doubt, and comfort zones keep you stuck—but they’re actually opportunities for growth.

The Power of Intentional Effort Success isn’t random. It’s about showing up with purpose in training, nutrition, and mindset.

Finishing Strong The moments you want to quit are the ones that define you. Push through, prove yourself right.

Big Announcement! I officially opened the waitlist for The Powerhouse Collective—a next-level fitness, nutrition, and mindset community. Join the waitlist - https://powerhousefreeguides.com/powerhouse-collective-waitlist-page?fbclid=IwY2xjawIJL6tleHRuA2FlbQIxMQABHU43uKtt__1oyEbWMADpqb9Z3zxoFuCzmAlq1HYH-QFrcmJOPIVWzzs1Rw_aem_UkBh12f0fM-xb1OpgaqxeA

The Powerhouse Mentality:
Facebook Group - https://www.facebook.com/groups/1688341924975591/
Rep The Mission Of The Powerhouse Mentality With Exclusive Apparel  - https://www.powerhousementality.com/
Apply For 1:1 Mindset, Nutrition & Fitness Coaching - https://docs.google.com/forms/d/e/1FAIpQLSeP5jxUs45vh6PSV_PJBBr99n5uaAUltvsvZiRfTdUQWcBWGQ/viewform

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]

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