The Powerhouse Mentality

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In this episode of The Powerhouse Mentality Podcast, we dive into Week 3 of the Powerhouse Reset, focusing on Eating for Performance & Longevity. I break down how fueling your body with the right nutrients can enhance your performance, improve your recovery, and promote long-term health. I share practical tips on balancing macronutrients, making nutrient-dense choices, and how a strategic approach to eating can support both your fitness goals and overall well-being. This episode is packed with actionable advice to help you take control of your nutrition for a stronger, healthier future.

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 

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In this episode, I sit down with Sarah Schwallie, a former endurance runner turned aspiring bodybuilder, to discuss her incredible transformation journey. Sarah shares how she transitioned from running marathons to preparing for her first bodybuilding show, diving deep into the mindset shifts, training adjustments, and nutrition strategies that helped her evolve. We talk about the challenges she faced stepping out of her comfort zone, the lessons she’s learned about discipline and self-belief, and how she’s embraced her new identity in the fitness world. Whether you're looking to make a major fitness transition or just need inspiration to take on your next challenge, Sarah’s story will leave you ready to rewrite your own limits.

Listen in to discover how Sarah’s passion for personal growth fueled her journey from cardio queen to stepping on stage with confidence!

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 

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In this episode of The Powerhouse Mentality, we’re cutting through the noise to focus on what really works when it comes to sustainable fat loss. These 6 science-backed strategies will help you build a healthier, stronger body without falling into the trap of extreme diets or quick fixes.

Here’s what we cover:

1. Prioritize Protein and Whole Foods – Learn why protein is key for muscle retention and satiety, and how whole foods support overall health and energy.
2. Strength Train and Move More – Discover how building muscle and staying active can supercharge your metabolism and keep the weight off for good.
3. Maintain a Manageable Calorie Deficit – Forget crash diets. We’ll discuss how a moderate calorie deficit is the key to fat loss that lasts.
4. Master Sleep and Stress – Poor sleep and high stress can sabotage your efforts. Find out how to optimize these areas for better results.
5. Track Progress the Right Way – Scale weight isn’t the only metric that matters. Learn how to use progress photos, measurements, and performance milestones to stay motivated.
6. Stay Consistent and Be Willing to Pivot – Fat loss isn’t linear. We’ll talk about why patience, consistency, and adaptability are crucial for long-term success.

This is the no-BS guide to sustainable fat loss in 2025. Tune in to get the tools, tips, and mindset shifts you need to achieve your goals and maintain them for life.

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 

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The Powerhouse Roundtable is back for episode 2; featuring Sam Norman, Dara Flores & Brooke Wiitanen. In this series, all 4 of us will come together and talk about nutrition, fitness, life, mindset, parenting, overcoming obstacles, politics?, news headlines - really anything.

On this episode we talk about our goals for 2025, what NOT to do in 2025 if you want to be successful on your fitness journey, 5 year visions, chasing your passions & genetics with fat loss.  

If you got value, please share the podcast on your social media or with a friend - let's spread the mission.

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 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]

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

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In this episode, we’re busting four common myths about food that might be holding you back from better health and nutrition:

1. Red Meat: Why it’s not the enemy and how to include it in a healthy diet.
2. Eggs & Dairy: The truth about these nutrient-dense foods and why they’ve been unfairly demonized.
3. Cholesterol: Breaking down the myth that dietary cholesterol is a direct cause of heart disease.
4. Salt: Understanding why salt isn’t inherently bad and the importance of quality and moderation.

Tune in as we uncover the science, debunk misinformation, and empower you to make informed decisions about your nutrition.

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

In this episode of The Powerhouse Mentality Podcast, we dive deep into Defining Mental Toughness & Breaking Through Limiting Beliefs, continuing the momentum from Week 2 of The Powerhouse Reset. Mental toughness isn’t just about grit—it’s about identifying and overcoming the barriers that hold you back from achieving your potential.

We explore the true meaning of mental toughness and the importance of sharpening your tools, just like the story of the woodcutters. Then, we shift focus to how limiting beliefs silently sabotage progress and provide actionable steps to break free from them.

Action Items You Can Take Today:

1. Identify one area where you’ve been holding yourself back and challenge that limit this week.
2. Write down three limiting beliefs and reframe them into empowering truths that align with your goals.

This is your call to stop tolerating excuses and start building the mental resilience you need to win in life. Tune in for insights, practical tools, and the fire you need to keep pushing forward.

Listen now and join the movement to make America mentally tough again!

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 

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In this episode, I’m sharing my 2025 goals and breaking down exactly how I plan to achieve them. But this isn’t just about me—it’s about YOU and making sure your goals actually come true this year.

Join the 2025 Powerhouse Reset: https://mailchi.mp/1e3fe66e1ba3/powerhouse-reset-2025

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://mailchi.mp/800df7305152/powerhousecoaching

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, we’re diving deep into the mindset shifts and practical steps you need to crush your goals this year. It’s not about another quick fix or trendy resolution—it’s about creating a lifestyle that sets you up for long-term success.

Here’s what we’ll cover:

• The power of small, consistent actions and how they lead to big results.
• Identifying the excuses that hold you back and strategies to overcome self-sabotage.
• How to build habits that stick, even when motivation fades.
• A framework to reset your mindset, lifestyle, and routines for 2025.

Plus, I’ll share an exclusive offer for Powerhouse Coaching and how to take the first step toward building a disciplined and unstoppable you.

Listen now and start your year stronger than ever!

Join the 2025 Powerhouse Reset: https://mailchi.mp/1e3fe66e1ba3/powerhouse-reset-2025

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://mailchi.mp/800df7305152/powerhousecoaching

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

Are you unknowingly sabotaging your own success?

In this episode, Jared Hamilton breaks down the psychology behind self-sabotage and why it feels so hard to stay consistent with your goals. 
It’s not your fault, but it IS your responsibility to fix it.

We dive into:
- Why your mind clings to old patterns, even when they’re holding you back.
- How to stop letting fear and limiting beliefs dictate your decisions.
- The identity shift you NEED to make real, lasting changes.

This conversation will challenge how you see your habits, your goals, and YOURSELF.

Where to find Jared Hamilton
Instagram: @realjaredhamilton - https://www.instagram.com/realjaredhamilton/
TikTok: https://www.tiktok.com/@realjaredhamilton
Youtube: https://www.youtube.com/@JaredHamilton
Podcast: https://podcasters.spotify.com/pod/show/dietingfromtheinsideout/support

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://mailchi.mp/800df7305152/powerhousecoaching

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 deeply personal episode, I open up about the physical toll my eating disorder took on my body, from the short-term consequences I ignored to the long-term effects I’m still working to heal. This isn’t just my story—it’s a wake-up call for anyone struggling with body image, disordered eating, or the pressure to meet unrealistic standards. I share the harsh truths about what I went through, the lessons I’ve learned, and how I’m focusing on rebuilding both my health and my mindset.

This episode is raw, real, and filled with hope for anyone who feels lost in their journey. If this resonates with you or someone you know, please share this episode and help spread awareness.

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://mailchi.mp/800df7305152/powerhousecoaching

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