We kick off a brand new training cycle on Monday, June 22nd. Get ready because while we see the same splits, we have quite a few changes coming. Join us as we chat about what to expect over the next 6-weeks.Enjoy!K+J

In this episode of FOF Gym Chat, we continue our Q&A series and dive into what we love most about fitness — and why it goes far beyond aesthetics.We are chatting about:- Why fitness is one of the few things in life you truly can’t fake- How training builds mental toughness and confidence- Simple, realistic meal prep strategies that actually work- The difference between RPE, RIR, and training to failure- Why consistency beats perfection every timeWhether you’re brand new to training or years into your fitness journey, this episode will help you simplify the process, train smarter, and stay focused on what really matters.

Training cycle 4 kicks off on Monday, May 11th. We've got some major changes coming when it comes to training splits. Take a listen, and get ready for an awesome 6-weeks.Enjoy!K+J

This week, we are answering two questions that have come up over the last few weeks. What's the importance of a training environment, and how can I best approach having to attend multiple time slots where I don't have a partner?What are your thoughts on the "skinny" trend?Join us for an honest conversation as we answer these questions.Have a question? We'd love to chat about it :).Enjoy!K+J

**Please note: I am not a licensed medical professional. All information provided is for educational purposes only and is not intended as medical advice. Please consult your healthcare provider before making any changes to your health routine.**Over the past year, I’ve been studying something that has completely changed the way I look at health.It’s called functional blood chemistry.Most of us have had labs done at some point. Usually the process looks like this:Your doctor orders labs → you get the results → you’re told everything is “normal.”But what I’ve learned is that labs can tell a much bigger story than that.Functional blood chemistry doesn’t just look at whether a number falls inside or outside the reference range. It looks at patterns across your labs to understand what might actually be happening in the body.Because sometimes people feel:• constantly tired• struggling with energy or recovery• dealing with stubborn weight changes• feeling “off” even though labs are technically normalWhen we look at labs through a functional lens, we can often see patterns that point toward things like:• nutrient deficiencies• inflammation• blood sugar imbalances• chronic stress patterns• early metabolic changesThe goal isn’t just to say “this number is out of range.”The goal is to ask why.Why is the body responding this way?What patterns are showing up?And what might help support things moving in a better direction?I’m excited to share that I’m now able to order labs and help people interpret them through this lens.Enjoy!KP

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

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

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 senseWhy straps and grips don’t “ruin” your grip strengthWhen you should think about (and shouldn’t) wearing a lifting beltHow to use sleeves and braces for support—not as a crutchIf 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 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 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 changeHow confidence is earned through action, not motivationThe hidden beliefs behind sandbagging, inconsistency, and plateausWhy tracking metrics matters more than you thinkHow 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