FOF Gym Chat

Mindset: The Beliefs That Are Quietly Holding You Back (and How to Change Them)

Mindset might be the most overlooked driver of progress in your fitness—and in your life. In this episode of FOF Gym Chat, we revisit the first focus of the trimester: mindset. We break down how confidence and belief are built (and lost), why self-limiting beliefs keep people stuck for years, and how the gym can be the training ground for changing how you show up everywhere else. You’ll learn: * Why mindset is the foundation for lasting change * How confidence is earned through action, not motivation * The hidden beliefs behind sandbagging, inconsistency, and plateaus * Why tracking metrics matters more than you think * How to outwork self-doubt and stop letting training be “up for debate” If you’ve ever felt stuck, unsure of what you’re capable of, or frustrated that your effort doesn’t match your results—this episode is for you. Enjoy! K+J

Protein Made Simple

In this episode of FOF Gym Chat, we break down one of the most important parts of your nutrition — protein. We explain how much you should really be eating, why it’s crucial for muscle growth, recovery, and metabolism, and how to choose the best sources — from real food to supplements. We also chat about collagen, soy, and plant-based proteins, plus how to easily hit your daily goals without overcomplicating your nutrition. Whether you’re training hard or just trying to stay strong and healthy, this short and practical guide to protein will help you level up your results. Enjoy! K+J

Trimester 1: Building Your Foundation for 2026

In this episode of FOF Gym Chat, we kick off the new year by revealing the first trimester of our 2026 Roadmap — a practical, mindset-driven framework designed to build strength from the inside out. Forget resolutions that fade by February; this episode focuses on process over outcome and introduces four foundational pillars: Mindset, Meals, Movement Quality, and Mobility. Whether you’re new to training or a seasoned athlete, this is your guide to building sustainable momentum for the year ahead. Enjoy! K+J

Training Cycle 1 2026

The first training cycle of 2026 kicks off on MONDAY, January 5th! Here's a breakdown of what you can expect over the next 6-weeks. Get ready...it's going to be a great one. Enjoy! K+J

Holiday Pitfalls: How to Finish Strong and Start 2026 Without Starting Over

We are wrapping wrap up 2025 by tackling the most common health and fitness traps we all face around the holidays — from the “screw it” mindset to unrealistic New Year’s goals. We are sharing simple strategies to stay consistent, avoid burnout, and actually enjoy the season without undoing your hard work. Perfect listen for anyone who wants to feel confident heading into the new year!