4 JUL 2024 · In today's episode, I breakdown 5 reasons why you are not progressing in the gym. We talk about the best ways to build lean strong muscle tissue. Starting with the importance of exercise selection, I discuss how to choose the right movements for your body and my personal glute building tips. Later, we go into an in depth conversation about topics such as training intensity, nutrition, progressive overload, and prioritizing rest/recovery to stimulate muscle growth. Learn how to optimize your training routine and progress towards your goals in the best way possible! I hope this episode brings you value, applicable tips, and gains!

27 JUN 2024 · Welcome back to the Curls and Courage podcast! In this episode, I am answering YOUR questions! I love hearing from you guys and am sharing my personal experiences, advice, and knowledge on this Q&A. After sharing some of my recent prep/life updates, we go into a 30 minute chat that's got me excited! I answer your questions around training, mental health, coaching, and nutrition. We also talk more about my personal life- dating, entrepreneurship, living in Miami, and more! I hope this episode helps you improve your health, gain applicable wellness tips, and learn more about me- the face behind Curls and Courage!

20 JUN 2024 · Today’s episode is a MUST listen to! With ultra processed foods killing over 11 million people per year, there is no getting around the fact that these "foods" are a huge and highly addictive issue in today’s society. Although full of artificial ingredients, harmful chemicals, hydrogenated oils, and preservatives, these well-marketed and tasty foods can be hard to stay away from! But, consumption on a daily basis negatively impacts your mental and physical health, leading to increased risk of heart disease, obesity, inflammatory bowl disease, diabetes, and so much more! Not to mention, these "foods" have been shown to increase likelihood of mood disorders such as anxiety and depression! With so much lack of education in the nutrition realm, it's difficult to understand what foods actually benefit your body. I created this episode to answer your nutrition questions and lead you in the right direction in fueling your body and mind with REAL food vs processed junk! In today’s episode I breakdown: - What processed foods are (the difference between minimally, highly, and ultra processed foods) -Why consuming these "foods" on a daily basis is detrimental to your mental and physical health -What you can do to avoid ultra processed foods and replace them with whole foods that serve your body and mind Thank you for listening and supporting the Curls & Courage podcast! Be sure to follow and review the show if you liked it! Also, if you need 1:1 coaching or have any questions, please reach out to me via Instagram (@yoitskenslo/ @fitness4fortitude) or email at kensleymeeksfit@gmail.com. I hope this episode and makes you think twice before putting that next potato chip in your mouth!

13 JUN 2024 · I did it! Celebrate with me on Instagram @yoitskenslo Welcome to this special 20th episode of the Curls and Courage podcast! In this episode, I breakdown what I have learned in my twenties up to this point and what I am working to improve as a grow older. Navigating adulthood can be difficult and overwhelming to say the least! But, I'm here to share my journey with you in hopes to help you learn from my mistakes and live a more healthy, happy, and fulfilled life. I talk about topics such as adulting, prioritizing relationships, and embracing change! See more at kensleymeeksfit.com

6 JUN 2024 · In this episode of the Curls and Courage podcast, we discuss 10 ways you can manage being in a caloric deficit and stay adherent to your health and fitness goals. To start out this episode, I discuss my current season of life as a bikini competitor preparing for a national level show. Being in a caloric deficit myself, I know the many challenges it brings! Burning more calories than you are consuming over an extended period of time takes self discipline, hard work, and preparation. I breakdown my top tips for sticking to a caloric deficit based on my experience and expertise in the area. We talk about the importance of preparing in advance, prioritizing sleep, and drinking plenty of fluids. I also share how you can manipulate your macronutrients to reduce hunger and maximize your workouts! This episode is full of insight on reducing cravings, diminishing food temptations, and enjoying life while cutting calories. Hope you enjoy the show and feel inspired to stay consistent in your caloric deficit and current nutrition routine!

30 MAY 2024 · Want to know the truth behind body dysmorphia in the fitness industry? In this episode, I start by sharing my own battle with body dysmorphia, and how it has impacted me as an athlete, personal trainer, and 22 year old female living in Miami (The Plastic City). With body dysmorphia and self image issues negatively effecting millions of people (especially young women) throughout the world, I offer my advice on improving self image, confidence, and overall mental well-being. We talk about social media consumption, negative self- talk, mindset, self acceptance, and practicing healthy lifestyle habits. I also share insight on how to stop seeking validation from others, avoid isolation, and overcome negative thought patterns. I hope this episode makes a positive difference in your life and helps you develop a new love and acceptance for yourself!

23 MAY 2024 · Thank you so much for listening to episode 17 of the Curls and Courage podcast! This weeks' episode is a part two of our short "Introduction to NPC Bikini" series. Last week, we discussed how to enjoy the challenges of bikini competition prep, foundational muscle building tips, and nutrition do's and don'ts when trying to get stage lean. We also talk about the importance of rest and recovery to make you a better athlete. This time, I share crucial insights on financial stability as a competitor, managing cortisol levels, mastering your posing, and cultivating patience throughout your journey. Whether you’re a beginner or a seasoned pro, this episode is packed with tips, personal stories, and helpful advice to better you in your bodybuilding journey.

16 MAY 2024 · In this week's episode of Curls & Courage, I dive into the world of bikini competition training. Competing has been a huge part of my life since 2020 and this episode is meant to give you actionable advice and personal insights on what you should know as a bikini competitor. Focusing on mental health, nutrition, and optimal workout strategies, I discuss the importance of "loving what you do" and enjoying the challenge of bikini competition prep. We go into the relevance of strategic exercise selection, deliberate training methods, and finding the balance of training intensity and recovery. I share my first hand experiences, emphasizing foundational muscle building tactics and structured nutrition programming. We also assess the impact of good sleep on overall well being, weight management, and training efficiency. Additionally, I discuss posing tips to help you feel your most confident on stage and command the judges attention with a flawless routine! Please remember to follow, rate, and review Curls & Courage on Apple Podcasts. Share this episode with aspiring or current bikini competitors who might benefit from these insights, and don’t hesitate to reach out via Instagram for one-on-one coaching or any questions!

9 MAY 2024 · Are you struggling to find the balance between pushing yourself and feeling overwhelmed in your fitness journey? Discover how simplicity might just be the secret you're looking for! I am so excited for you to listen to this episode! In today’s industry, there is so much information out there on fitness (strength training specifically). It’s hard not to get overwhelmed by such a wide variety and mass of information coming from so many different sources! I want to make sure that you don’t make the same mistakes I did when I first started lifting. In this episode we talk about what actually matters and the information you NEED to be aware of when trying to make gains in the gym, as well as the stuff that is just not worth stressing about. We talk about the importance of loving the process, consistency in the gym, and learning the basics of nutrition (especially proper protein intake, caloric intake, and macro- tracking). I also break down why it is less important to focus on how much weight you are lifting, find the "perfect" amount of volume, and worry about the people around you. Instead, we talk about the benefits of executing each movement with proper technique and finding a regimen catered towards your goals versus the person next to you. Learn how to stay in your own lane and optimize your strength training routine as a beginner lifter!

2 MAY 2024 · Do you really NEED those Sour Patch Kids during your workout? In this episode of the Curls and Courage, I dive into fitness and nutrition trends within the health and wellness space. I share my thoughts and reasoning behind what's underrated and what's overrated in today's industry. This episode is especially designed for anyone looking to optimize their physical health without falling for common fitness myths. We talk about my personal gym observations and debunk the overrated trend of consuming sugary carbs like candy during workouts. I stress the importance of mind-muscle connection during exercises and challenge the hype around fasted cardio. We talk about the necessity of establishing a proper warm-up routine before workouts to prevent injuries and boost performance. I advocate for investing in high-quality meats for better nutrition and overall health. Lastly, I discuss helpful ways to manage PCOS through proper diet and exercise. This episode is packed with actionable advice aimed at enhancing your workout effectiveness and dietary choices. Continue the convo with me on Instagram: @yoitskenslo