Episodes

  • Let’s Catch Up: Post Show Thoughts, Dealing With Pressure and Overwhelm, & Best Supplements While in a Caloric Deficit

    Let’s Catch Up: Post Show Thoughts, Dealing With Pressure and Overwhelm, & Best Supplements While in a Caloric Deficit
    Jul 25 2024
    Welcome to the 25th episode of the Curls & Courage podcast and thank you for listening! In today's show, I want to catch up with you guys! Coming out of my last competition in New Jersey, I was able to gain knowledge, insight, and ways to improve finishing out my 2024 competition season. I breakdown my post show feelings and how to interpret the judges feedback as an athlete. Later in the show, I talk about the pressures and sense of overwhelm that come with being a competitive athlete and coach. We all know how challenging life can be to balance sometimes. I discuss how you can navigate the pressures of life's trials and tribulations to the best of your ability! Finally, I discuss two key concepts: the best supplements when in a fat loss phase and ways you can stay mentally strong through those last hard weeks of dieting. Be sure to take in all of this information on improving your mindset and finding the right supplementation to strengthen your immune system, improve bone health, prevent nutrient deficiencies, enhance your cognitive function, and more! Episode # 25 is jam packed with valuable information, helpful advice, and just an inside scoop on me and my current season of life! As always, I hope this episode inspires you and gives you a fresh perspective!
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    26 mins
  • How to Find Confidence From Within: 3 Daily Practices to Boost Confidence and Self- Esteem

    How to Find Confidence From Within: 3 Daily Practices to Boost Confidence and Self- Esteem
    Jul 18 2024
    Welcome to the 24th episode of the Curls and Courage podcast- where we talk all things confidence, mindset, and self-esteem! Remaining confident in who I am and in my abilities has drastically changed my life as a competitor, coach, and just person in general. The goal of this episode is to help you feel at least 1% more confident after listening and give you daily practices to help you operate at your best, most confident self! In this episode, I breakdown three key practices to boost your self esteem and quality of life: - self compassion and positive self talk -comparison to others -self care (mentally and physically) I hope this message resonates with you and gives you applicable tips to improve the way you feel and see yourself! Thank you so much for listening!
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    20 mins
  • 5 Reasons Why You Are Not Progressing in The Gym: A Guide to Building Muscle

    5 Reasons Why You Are Not Progressing in The Gym: A Guide to Building Muscle
    Jul 4 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!
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    25 mins
  • Q&A w/ me: The Best Way to Get a Six Pack, Managing Stress, Living in Miami, Personal Training, and Mental Health

    Q&A w/ me: The Best Way to Get a Six Pack, Managing Stress, Living in Miami, Personal Training, and Mental Health
    Jun 27 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!
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    33 mins
  • What You Need to Know About Processed Foods: These Addictive and Clever Marketed Foods are Killing you!

    What You Need to Know About Processed Foods: These Addictive and Clever Marketed Foods are Killing you!
    Jun 20 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!
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    24 mins
  • What I am Learning and Working to Improve in my 20's: Adulting, Embracing Change, Overcoming Self-Doubt, and More!

    What I am Learning and Working to Improve in my 20's: Adulting, Embracing Change, Overcoming Self-Doubt, and More!
    Jun 13 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
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    33 mins
  • 10 Tips for Sticking to a Caloric Deficit

    10 Tips for Sticking to a Caloric Deficit
    Jun 6 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 regimen.
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    30 mins
  • An Honest Conversation About Body Dysmorphia in the Fitness Industry

    An Honest Conversation About Body Dysmorphia in the Fitness Industry
    May 30 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!
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    29 mins