FOF Gym Chat

Let's chat about...VACATION

09 Jun 2023

Contributed by Lukas

It's officially summertime, and for many of you, that means vacation. Just because you aren't at home doesn't mean you have to hit pause ...

The Scale....

02 Jun 2023

Contributed by Lukas

The scale. What are your thoughts on it? How do you use it? How do you feel when you step on it? The scale something that comes up so often in the hea...

Systems

26 May 2023

Contributed by Lukas

This week, we are chatting about systems. We love systems. They help support us. They become our auto pilot. While systems often work to bring a posi...

The Battery Story

19 May 2023

Contributed by Lukas

Welcome to this week's episode of FOF Gym Chat. Today, we are going with a story...we'll call it The Battery Story. A few questions to think a...

Breakdown of Training Cycle {FOUR}

12 May 2023

Contributed by Lukas

Our fourth training cycle of the year at Fixed on Fitness begins this Monday, May 15th. Join us as we chat about what to expect over the next 6-weeks....

Change Your Story

05 May 2023

Contributed by Lukas

Get ready. This week, we are chatting SELF TALK. What story are you telling yourself? Do you even know? Sometimes, the same crappy story has been pla...

Intensity vs. Consistency

28 Apr 2023

Contributed by Lukas

"In the short term, you are as good as your intensity. In the long term, you are only as good as your consistency." - Shane Parrish We love...

FOF Nutrition Principles

21 Apr 2023

Contributed by Lukas

NEW PODCAST EPISODE On this week's episode of FOF Gym Chat, we are diving into the principles that we follow when it comes to nutrition. Our goal ...

Fat Loss, Weight Loss, Diets, and Coaches...Navigating the NOISE

14 Apr 2023

Contributed by Lukas

>>> Fat Loss, Weight Loss, Diets, and Coaches <<< What's the deal? What's true? What's BS? Who should you listen to? Ho...

Self Care when S&!T hits the Fan

07 Apr 2023

Contributed by Lukas

How do you prioritize self care when life gets crazy? Life is going to throw punches. Things are going to come up that we didn't plan for. Schedu...

Let's Chat Creatine

31 Mar 2023

Contributed by Lukas

Creatine. What is it? Why would you use it? Is it safe? We get these questions quite a bit in the gym. Today, we are chatting all about the BASICS of...

Training: Breakdown of Cycle 3

24 Mar 2023

Contributed by Lukas

Our next cycle at Fixed on Fitness begins MONDAY! Join us today as we breakdown what to expect throughout our next training cycle. Enjoy!

Injury Prevention + Recovery

17 Mar 2023

Contributed by Lukas

Follow up to last week's episode...Training Around Injuries Today we are chatting about some of the best practices surrounding injury prevention. Insi...

Training Around Injuries

10 Mar 2023

Contributed by Lukas

On this week's episode of FOF Gym Chat, we hit the topic of training around injuries. Unfortunately, injuries happen. However, we don't have to let a...

Training: When should you push and when should you back off?

03 Mar 2023

Contributed by Lukas

Today's question is all about training. When should you push it in the gym? When should you think about backing off? The longer your train, the more y...

Protein Basics

24 Feb 2023

Contributed by Lukas

Let's talk...PROTEIN Here are a few questions that we answer in this week's episode of FOF Gym Chat… Why is it important to prioritize protein? How ...

How can I be more consistent?

17 Feb 2023

Contributed by Lukas

How can I be more consistent? This question comes up so much in our conversations. Most of us know that in order to get results, we must be consistent...

Training: What to expect in Cycle 2, Rate of Perceived Exertion, the Importance of Base Weeks, and Building Mental Toughness through Hard Workouts

10 Feb 2023

Contributed by Lukas

Cycle 2 at Fixed on Fitness starts on Monday, February 13th, and we are so excited.   Today we are chatting about what to expect throughout our n...

Welcome to FOF Gym Chat

10 Feb 2023

Contributed by Lukas

Welcome to FOF Gym Chat!  If you followed this show in the past, I am excited to announce that Kindle & Kerosene is now....FOF Gym Chat. &nbs...

Good Bye...For Now

18 Aug 2022

Contributed by Lukas

It's time to say good bye...for now. For almost two years, I've enjoyed bringing you weekly episodes of Kindle & Kerosene.  This podcast has ...

Better is Better

04 Aug 2022

Contributed by Lukas

Better is better. When it comes to making positive changes and improving your life... What do you think would happen if you stopped focusing on making...

Pay Now or Pay Later

21 Jul 2022

Contributed by Lukas

“It’s never too late to start. It’s always too late to wait.” Jeff Olson Pay now, or pay later. If you think working out is risky, try being ...

Just 15

07 Jul 2022

Contributed by Lukas

I want to challenge you today.  Look around at one, just ONE area where you feel like you are struggling to be consistent or where you feel like ...

No Talent, No Problem

23 Jun 2022

Contributed by Lukas

Today’s episode comes from an Instagram post I saw maybe a month or so ago from Ben Bergeron. If you haven’t heard of Ben Bergeron, he’s the own...

Stand Out or Blend In

09 Jun 2022

Contributed by Lukas

“Whenever you find yourself on the side of the majority, it’s time to pause and reflect.” Mark Twain Well that one hit home.  Not only beca...

Never too Late

02 Jun 2022

Contributed by Lukas

It’s never too late. >>> to chase your dreams >>> to take back your life >>> to improve your health >>> to start...

"But it's FREE"

26 May 2022

Contributed by Lukas

Is anything really free? I don’t believe it is. I believe there is always a cost. You will pay in one way or another for every “free” thing you ...

The Foundation

19 May 2022

Contributed by Lukas

The Foundation. This idea of building a foundation is important in absolutely any area of your life or for any skill that you are trying to work on. ...

Wake Up

11 May 2022

Contributed by Lukas

"What happened to you?" This is the question that got my mind rolling for this podcast. How am I living my life? Am I living wide awake, or am I walk...

4 Questions

05 May 2022

Contributed by Lukas

Hello May!!  It's time for me to sit down and do a little mid-year evaluation.  Yes, I  know it's not really mid-year yet, but the summ...

The Programming Change at Fixed on Fitness

28 Apr 2022

Contributed by Lukas

Changing programming. It's a scary leap, but changing the way we train at the FOF Training Center has been such a positive experience. After a few wee...

Guilt

21 Apr 2022

Contributed by Lukas

GUILT. I really think this is something that so many of us struggle with on one level or another.  We mess up. We feel guilty. We say something w...

Begin with the end in mind.

14 Apr 2022

Contributed by Lukas

“Begin with the end in mind means to begin each day, task, or project with a clear vision of your desired direction and destination, and then contin...

The Road to Shoulder Rehab - Part 2

07 Apr 2022

Contributed by Lukas

PART 2 If you missed, Part 1, go check that out before diving into today's episode. It's been ONE YEAR {literally to the day} since I got the MRI resu...

The Road to Shoulder Rehab - Part 1

31 Mar 2022

Contributed by Lukas

It's been ONE YEAR {literally to the day} since I got the MRI results on my left shoulder. The final blow to my shoulder happened on March 20th, 2021....

Haters

24 Mar 2022

Contributed by Lukas

Haters.  They are everywhere.  We will encounter them.  We will have to deal with them. But...change can start with us.  It can st...

Defining Health

17 Mar 2022

Contributed by Lukas

Have you ever sat down and thought about what your definition of health looks like?   For me, I don’t really care how long I live on this earth...

The 3 Stages of Change

10 Mar 2022

Contributed by Lukas

I need. I can. I want. These are the three stages that I see most often when it comes to change. Simple, right. In theory, change really is simple. Bu...

From the beginning....

03 Mar 2022

Contributed by Lukas

Today I look back and tell the story of Fixed on Fitness...from the beginning.   A few weeks ago, we were asked if FOF was a franchise.  We ...

Surviving vs. Thriving

24 Feb 2022

Contributed by Lukas

Surviving versus thriving. I think it’s safe to say that we are all surviving…you’re clearly listening, so you are breathing and functioning. ...

The Light Bulb Lesson

17 Feb 2022

Contributed by Lukas

Today’s episode…lessons from the light bulb. Random title, right? So I love when life basically gives me a podcast. That is exactly what happened ...

"I'll do it later."

10 Feb 2022

Contributed by Lukas

"I'll do it later."  How many times have you said those words?  As much as I hate to admit it, I find myself trying to pull the later card w...

3 Keys to Longevity in the Gym

03 Feb 2022

Contributed by Lukas

Today, I want to focus on longevity in the gym. Longevity is something that I’ve really been thinking about a lot lately. As we program for the gym,...

Confidence...where does it come from?

27 Jan 2022

Contributed by Lukas

If you want to feel confident to be confident, you better be willing to put in the work. Yet, so many of us just chalk up our lack of confidence to o...

Redefining Success

20 Jan 2022

Contributed by Lukas

Success is on the menu today.  I have actually been thinking a lot about success and what that means to me. And really, this whole idea of what s...

How can you work with what you have?

13 Jan 2022

Contributed by Lukas

How can you work with what you have? We all have something to work with. You might not be in what you’d consider to be an ideal situation, but if yo...

What if you don't make a resolution this year?

06 Jan 2022

Contributed by Lukas

As I sat down to think about what I want to accomplish in 2022, I kept coming back to a different approach for this year.  What if I don't make a...

FLASHBACK EPISODE: Perspective

15 Dec 2021

Contributed by Lukas

What lens are you looking through? Are you looking at yourself as someone who is strong, capable, confident, happy, excited, successful, worthy, and t...

FLASHBACK EPISODE: I want to, BUT.....

08 Dec 2021

Contributed by Lukas

You've got big goals and dreams.  You want to chase them, but you find yourself saying... But, I don’t have time. But, I don’t know what to d...

Flashback Episode: Play to Win

01 Dec 2021

Contributed by Lukas

We are going to flashback to episode 36 today.   It's called Play to Win.   This episode is really a call to action.   It's a reminder ...

4 Practices to Start TODAY

18 Nov 2021

Contributed by Lukas

Today’s episode very action oriented. I’m not going to dive too deep, but my goal is to give you a few practices that are easy to do, but if done ...

I want....

11 Nov 2021

Contributed by Lukas

What do you want?  What goals are you chasing?  What do you want your life to look like? Do you know?  If not, let's start by filling i...

Start

04 Nov 2021

Contributed by Lukas

It is easy to look at some big, scary, seemingly impossible goal and think…I don’t even know where to start. I think that every single person that...

Expectations...

28 Oct 2021

Contributed by Lukas

Expectations. I actually touched on this topic in my Ask Me Anything episode {#50}  a few weeks ago. However, since that episode, the topic has c...

Trust the Process

21 Oct 2021

Contributed by Lukas

Trust the process...yes, I know you've heard it a million times.  But, I want to revisit it today. So many of us want the dream without the work....

Choose Your Hard

14 Oct 2021

Contributed by Lukas

Choose your hard. This was actually a post I made a few weeks ago. It was the 6 month mark since I had blown my shoulder out rock climbing. I was talk...

Maintenance Mode

07 Oct 2021

Contributed by Lukas

Today, I want to talk about maintenance. Why maintenance? I really wanted to hit on this because I think that a lot of people think that maintenance i...

Raising Girls

30 Sep 2021

Contributed by Lukas

Warning...this episode is an extremely personal one.  I want to talk to you about raising girls. Now, let me throw this out there. I am in no way...

Ditch the Drama

23 Sep 2021

Contributed by Lukas

Drama. Drama. We just seem to be attracted to it, don’t we? I don’t even know when it starts.  Sometimes ignoring drama is like sitting in fr...

Ask me ANYTHING

16 Sep 2021

Contributed by Lukas

EPISODE 50!!!!  I am very excited for today's episode.  Today, I am answering YOUR questions.  Thank you, thank you to those of you tha...

Make it Count

09 Sep 2021

Contributed by Lukas

You’ve got talents.  You were put on this earth for a reason. I’m pretty sure that reason wasn’t just to work your 9-5, surf the internet, ...

Circle of Influence

02 Sep 2021

Contributed by Lukas

Coming at you straight from carline today...I'm running with no outline or script today, so get ready. It's raw. It's honest. It's straight from the h...

Finding Joy in Carline

26 Aug 2021

Contributed by Lukas

”If you want to feel incredible, you must use your imagination to make the mundane tasks for life become imbued with magic, meaning, and beauty. I c...

What are you training for?

19 Aug 2021

Contributed by Lukas

What are you training for? Well, when I was asked that question about six or eight months ago, for the first time in my life, I didn’t really have a...

I get knocked down...BUT...

12 Aug 2021

Contributed by Lukas

My entire inspiration for today’s episode came from a jiu jitsu tournament that we went to a few weeks ago with Blaise.  He got knocked down......

Stop Starting Over

05 Aug 2021

Contributed by Lukas

So what’s the deal?  Why do you keep starting over?  How many Sundays or Mondays or seasons have you said that this is the time that you w...

Fear

29 Jul 2021

Contributed by Lukas

“Fear is an idea-crippling, experience-crushing, success-stalling inhibitor inflicted only by yourself.” Stephanie Melish Although it is alive an...

Motivation is.....

22 Jul 2021

Contributed by Lukas

Motivation. I’ve actually touched on this in a few podcast episodes before, but over the last few weeks, the topic of motivation has come up over an...

Reboot

15 Jul 2021

Contributed by Lukas

So, today's topic is one that I am constantly trying to work on.  It's something that we all need every once in a while.  It’s a reboot.&n...

Protect Your Environment

08 Jul 2021

Contributed by Lukas

Today, I want to talk to you about something that has the power to help you make positive changes in your life. Not only does it help you make positiv...

Your Words...They Matter

10 Jun 2021

Contributed by Lukas

”Words can inspire. And words can destroy. Choose yours well.” - Robin Sharma Over the last few weeks, I’ve just started listening. To myself. T...

The Anchor

03 Jun 2021

Contributed by Lukas

The anchor. It’s weighing you down. It’s driving your decisions. It’s keeping you stuck. You can’t carry the anchor of the past with you and e...

Deadlines

27 May 2021

Contributed by Lukas

Deadlines. You need them. Not just for one thing, but for most things that you want to accomplish.  I love deadlines because they change the way ...

The Force that Changes Everything

20 May 2021

Contributed by Lukas

The force that changes everything...what do you think it might be? As we work through today, I want to ask you to hear me out. I want you to open your...

Play to Win

13 May 2021

Contributed by Lukas

This week, I want to talk about playing to win at the game of life. If you zoom out and look at life, you'll begin to see that life really is a game. ...

Facts vs. Opinions

06 May 2021

Contributed by Lukas

This topic right here - facts vs opinions - it's something that Josh and I have had to address over and over throughout the years as we’ve looked at...

Persist + Resist

29 Apr 2021

Contributed by Lukas

Today's episode is 100% inspired by a quote a I read in Ryan Holiday's book, The Obstacle is the Way. It’s a quote from Epictetus. It’s says, “P...

Time Flies

22 Apr 2021

Contributed by Lukas

Time flies. The older I am getting, the faster it goes. It’s like every single time I blink, another year is gone. Am I giving my best? What kind of...

The Current

15 Apr 2021

Contributed by Lukas

We finally had our first beach day on 2021 on Sunday.  As we walked up from the parking lot, we saw the red flag flying.  Our kids are prett...

Can you win TODAY?

08 Apr 2021

Contributed by Lukas

One day.  One choice.  One moment.  One action.   When we shift our mindset to winning the moment in front of us and going 1-0 TOD...

Practice = Progress

01 Apr 2021

Contributed by Lukas

Practice {consistent practice} equals progress. Think about where you are sitting right now. What changes or goals are you working on? What progress h...

Flip the Switch

25 Mar 2021

Contributed by Lukas

Change.  I think that if we are honest, we all have an area {or a few} that we'd like to change. For change to happen, the pain of staying where ...

The Pruning Process

18 Mar 2021

Contributed by Lukas

So spring…I touched on it a bit in last week's episode, but I love everything about spring. The weather, the flowers, the longer days, the urge to c...

Sometimes, you just have to keep digging.

11 Mar 2021

Contributed by Lukas

Alright, I hope you are ready for a personal episode this week. I am excited for you to join me this week as I talk through the season that I'm in and...

It's all about your habits.

04 Mar 2021

Contributed by Lukas

"You'll never change your life until you change something you do daily." - John Maxwell Habits…if you’re not paying attention to them, it’s time...

You don't have to settle for life's leftovers.

25 Feb 2021

Contributed by Lukas

Leftovers.  We eat a lot of them in our house.  They're great for weeknight meals, but when you rely on leftovers, your options are very, ve...

More OR Better??

18 Feb 2021

Contributed by Lukas

More or better?  It's the age old debate of quantity vs. quality. Want to get in better shape…do more workouts. Want a better relationship with...

Running on Empty

11 Feb 2021

Contributed by Lukas

Your car...it's got lights and signals to let you know when something needs to be addressed.  I took my car to "E" the other day.  All along...

I want to.....BUT

04 Feb 2021

Contributed by Lukas

BUT.  It's one of those words that usually sends my head spinning.  Maybe it's because I hear it from my kids...constantly.  But the re...

It's time to raise your standard.

28 Jan 2021

Contributed by Lukas

Wants don’t get met consistently. Standards do. Today, I want to talk to you about your standards...how you live, your identity, your habits, and yo...

Debbie Downer...Eliminating Negativity

21 Jan 2021

Contributed by Lukas

The Debbie Downer…I'm sure you have met one of those people before.  You know, that person that is just always negative, always down, always co...

The Refinement Process

14 Jan 2021

Contributed by Lukas

Refinement.  I feel like this word is such a great illustration of the last year of my life, and as I did my 2020 review, the word really seemed ...

Paralyzed by Perfection

07 Jan 2021

Contributed by Lukas

Happy 2021!!!  As we start the new year, can we just let go of something?  That something is...the obsession with perfection. See, perfectio...

2021 Intentions

30 Dec 2020

Contributed by Lukas

As we approach January, I want to touch a little on goals / resolutions / intentions / whatever word you like to use as you think about all that you w...

Taking a look back at 2020...

17 Dec 2020

Contributed by Lukas

So, the end of 2020. What a year, right? Seriously, I can’t believe that January is basically staring us in the eyes. But, it is. The end of a year ...

Let's talk...Discipline

10 Dec 2020

Contributed by Lukas

Do you have the discipline that it takes to get the results you want? You don't need motivation.  You don't need to "feel" like doing what you ne...

Unconsciously Competent

03 Dec 2020

Contributed by Lukas

What does it mean to be unconsciously competent? I want to challenge you with this episode today.  I want you to find one thing that you want to ...

Your Most Valuable Asset

25 Nov 2020

Contributed by Lukas

What would you say is your most valuable asset? Time?  Health?  Relationships?  Wealth? While all of these are important, I believe you...

Give THANKS

19 Nov 2020

Contributed by Lukas

Since it is almost Thanksgiving, I wanted to spend a little time addressing gratitude today.  It’s been said that the greatest of human emotion...

You've got a choice. Will you get up or stay down?

12 Nov 2020

Contributed by Lukas

This week's episode is a bit of a personal one.  Last week, I took a few falls.  I had some good responses as well as some not so good respo...