FOF Gym Chat

Fat Loss "Hacks", Hormones, We Don't Do Skinny

Fat loss...it's a topic that comes up this time of year every year. So, today we are chatting about it. Not only are we chatting fat loss, we also travel down a few tangents on hormones and bloodwork. At FOF, we don't do skinny...we do strong. Enjoy :). -K+J

Training Cycle 3 2026

Our {THIRD} training cycle of 2026 kicks off on Monday, March 30th!!! Here's the breakdown of what you can expect as well as some training tips for this 6-weeks. Enjoy! K+J

Shoes, Straps, Belts, and Braces...What Gym Gear Do You Really Need?

Do you really need new gym gear—or is Instagram just convincing you that you do? In this episode of FOF Gym Chat, we are chatting about the gear we get questions about all the time: shoes, straps, grips, belts, sleeves, and braces. We explain what’s worth buying (in our opinion), when it makes sense to upgrade, and who actually benefits from each piece of equipment. You’ll learn: * Why flat shoes matter (and which brands we trust) * When barefoot shoes vs. trainers vs. lifters make sense * Why straps and grips don’t “ruin” your grip strength * When you should think about (and shouldn’t) wearing a lifting belt * How to use sleeves and braces for support—not as a crutch If you’ve ever wondered whether a piece of gear will help you lift better, safer, or more confidently—or if you’re just being influenced—this episode will save you time, money, and frustration. Enjoy! K+J

Cycle 2 2026

Cycle 2 2026 kicks off on Monday, 2/16!!! Take a listen as we chat through splits (they're changing), Josh's thoughts, and ideas on how to approach the next 6 weeks. Enjoy! K+J

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