Shows
The Powerhouse MentalityPowerhouse Roundtable: Supplements Actually Worth Your Money In 2025Send us a textNot all supplements are created equal! In this Powerhouse Roundtable episode, I sit down with Dara Flores, Sam Norman, and Brooke Wiitanen to break down the supplements actually worth your money in 2025. We cut through the hype, expose the scams, and share what we personally use to support performance, recovery, and overall health. Whether you're looking to build muscle, improve endurance, or just optimize your nutrition, this episode will help you make smarter supplement choices. Follow The Crew on Instagram: Sam Norman - https://w...2025-02-251h 05The Powerhouse MentalityPowerhouse Roundtable: What NOT To Do In 2025 If You Want To Be Successful On Your Fitness Journey, Chasing Your Passions, Fat Loss Genetics.Send us a textThe Powerhouse Roundtable is back for episode 2; featuring Sam Norman, Dara Flores & Brooke Wiitanen. In this series, all 4 of us will come together and talk about nutrition, fitness, life, mindset, parenting, overcoming obstacles, politics?, news headlines - really anything. On this episode we talk about our goals for 2025, what NOT to do in 2025 if you want to be successful on your fitness journey, 5 year visions, chasing your passions & genetics with fat loss. If you got value, please share the podcast on your social media or with a friend - l...2025-01-161h 17The Powerhouse MentalityIntroducing The Powerhouse Roundtable: Injuries, 75 Hard & Make America Healthy AgainSend us a textIntroducing the 1st official episode of The Powerhouse Roundtable featuring Sam Norman, Dara Flores & Brooke Wiitanen. In this series, all 4 of us will come together and talk about nutrition, fitness, life, mindset, parenting, overcoming obstacles, politics?, news headlines - really anything. On this episode we talk about our individual struggles with different injuries we've encountered over the last couple of years, our thoughts on 75 Hard and we even get into a little bit on RFK. If you got value, please share the podcast on your social media or with...2024-11-1849 minThe Powerhouse MentalityFinding Your Power With Melissa RogersSend us a textIn this episode, I have a great conversation with my friend Melissa Rogers. Melissa has never been handed anything in life, she had to work for everything she has AND that includes her strong mindset. Her abuse as a child left her feeling powerless and she always felt the need to give to other people instead of giving to herself. After leaving a toxic relationship with her 2 kids, she had her "enough is enough" moment and took control of her life. Melissa now works to help other people find...2024-08-1537 minThe Powerhouse MentalityFinding Your Power With Melissa RogersSend us a Text Message.In this episode, I have a great conversation with my friend Melissa Rogers. Melissa has never been handed anything in life, she had to work for everything she has AND that includes her strong mindset. Her abuse as a child left her feeling powerless and she always felt the need to give to other people instead of giving to herself. After leaving a toxic relationship with her 2 kids, she had her "enough is enough" moment and took control of her life. Melissa now works to help other people...2024-08-1500 minThe Powerhouse MentalitySalt: Breaking The Myths, Embracing The TruthSend us a textI grew up with the idea that salt was a bad thing and should be avoided if you wanted to live a healthy life. Over the last decade of being a coach, I've learned how important salt is AND dangerous LOW salt could be to an individual's health. My mom has been in the hospital twice for low sodium. Many of my clients have shown signs of low sodium that impacted their performance and quality of life. I've also experienced my own share of scary moments with electrolyte imbalances. ...2024-08-1327 minThe Powerhouse MentalityLife Is Too Damn Short: What Can We Learn In The Midst Of TragedySend us a textThis morning on Day 1 of the 2024 Crossfit Games - Lazar Dukic lost his life doing the sport devoted his life to. There are lots of people on the internet sharing their opinions of what happened, what Crossfit could have done differently to prevent this tragedy, and who's to blame; but I think we need to focus on honoring Lazar and let this serve as a reminder that life is too damn short. GoFundMe For Lazar: https://www.gofundme.com/f/lazar-dukic-support-fundThe Powerhouse Mentality: Facebook Group - https...2024-08-0819 minThe Powerhouse Mentality3 Reasons Why You're NOT Seeing Results In The Gym Unrelated To Diet & SleepSend us a textI worked in different gyms for over 7 years and one of the most common things I would see is individuals coming in month after month, year after year but always looking the same. You could argue that maybe their nutrition sucked or maybe their sleep/recovery sucked, but what if it was all related to how they trained? Most of these people I would see I could predict exactly what exercise they would go to, how much weight they would use, how many reps they would do - no...2024-08-0815 minThe Powerhouse MentalityThings I Wish I Knew When I First Started My Health & Fitness JourneySend us a textThe mission of this podcast is to help YOU through my experience, knowledge and by giving others a platform to tell their story. I've been in the fitness and health industry for almost 12 years, but I've technically been passionate about the subject since the age of 14. Over these years, I've messed up a lot and through those mess ups I've also learned A LOT. This episode covers 23 things I wish I knew when I first started my fitness and health journey. As with everything on this podcast, these are all my...2024-07-2957 minThe Powerhouse MentalityDo It For You WIth Patricia KotarskiSend us a textIn today's episode, I have a conversation with Patty; trainer of 8 years, Hidden Summit coach and Hyrax athlete - this girl has a great story to tell and a huge impact to make. She talks all about her struggle as a young athlete to making a tough transition to college where she struggled with depression and her weight. She tried to outrun a poor diet for years until she had a lightbulb moment that changed her entire life and allowed her to help do the same for others. Patty re...2024-03-0633 minThe Powerhouse MentalityYour Sustainable Fat Loss Journey: Week 6: Step By Step Guide To Building Your Powerhouse Mentality For Long-Term SuccessSend us a textI've covered the basics of nutrition, movement, strength training, recovery, tips & tricks, why the scale is not the best measure of progress and how to overcome a plateau.This week I'm talking all about how to build your powerhouse mentality for long term success to make sure you have a strong mindset to sustain your results. Nutrition and fitness is simple. The mindset is what will make or break you. In this episode, you will learn 12 steps to building your powerhouse mentality so you won't sabotage yourself...2024-03-0430 minThe Powerhouse Mentality"This Is Not The End But Perhaps The Beginning Of The End..."Send us a text“Now this is not the end. It is not even the beginning of the end. But, it is perhaps the end of the beginning.” - Winston Churchill In today's episode, I take you back to when I was 18 to paint a picture of my career in the fitness industry. The highs and lows, the doubt and pain that have all led to a new beginning. Thank you to everyone who supported me over the years. We are just getting started. It is finally time to step into my true...2024-03-0125 minThe Powerhouse MentalityPain Is Your Greatest TeacherSend us a textThe more I've suffered, the more I’ve woken up. It is when you deal with tragedy and navigate through it that you learn how strong you truly are. Pain is our greatest teacher. Lean into the resistance. Have you ever thought of it like that? Pain sucks. Suffering sucks. Tragedy sucks. So, why am I trying to make it sound like a good thing?In today's episode, I break down some stories from my life that have taught me how important pain and discomfort are into building the bes...2024-02-2919 minThe Powerhouse MentalityYour Sustainable Fat Loss Journey: Week 5: "I'm Not Seeing Results! What Do I Do?!"Send us a textAH. The dreaded plateau. Over my decade plus in coaching, 9 out of 10 times that "plateau" isn't what it seems. Today, I'm diving into 5 reasons why your fat loss may stall (now or in the future) and what you can do about it. The most important thing to remember here is that progress takes time and you must be aggressively patient. If you found value from the podcast, share the episode with at least one person who would also find value. Let's spread the word & get better together. ...2024-02-2627 minThe Powerhouse MentalityAccomplishing The Impossible With MacKenzie BreihanSend us a textToday, I have one my best friends; Mackenzie Breihan on the podcast to share her incredible story of resilience. This girl has been through it all and her journey is a roller coaster. From high school athlete to being on a feeding tube in the hospital for 6 months to then being told she would never be able to live her dream of being a collegiate gymnast to proving everyone wrong and doing just that. And the story doesn't stop there...From dropping out of medical school to...2024-02-2440 minThe Powerhouse MentalityLife Will Happen - How To Execute RegardlessSend us a textIn this episode, I tackle the common roadblock of feeling thrown off course when life gets in the way. I debunk the myth that successful people have it easy and emphasize the power of perspective. BIGGEST takeaways for you include; maintaining momentum and keeping commitments to yourself no matter what life throws at you. I also stress the importance of embracing imperfection and adjusting expectations. Adopting a mindset of "aggressive patience," to remain persistent on the journey, even when progress feels slow.I finis...2024-02-2116 minThe Powerhouse MentalityYour Sustainable Fat Loss Journey: Week 5: Why The Scale Bounces & Why You Shouldn't Stress ItSend us a textWelcome to Week 5 of Your Sustainable Fat Loss Journey. In this week's episode, I'm tackling the mysteries of why the scale jumps around and why it shouldn't stress you out. Let's keep it simple, focusing on three main things: inflammation, hormones, and how food and water affect your weight.Here's the thing: don't let the scale rule your life. Instead, focus on how you feel, your energy levels, and other wins like progress photos or how your clothes fit. Sustainable fat loss isn't just about that number—it's about fee...2024-02-1923 minThe Powerhouse MentalityAction Steps To Break Your Limiting Beliefs & Get Out Of Your Own WaySend us a textIn this episode, together we're tackling those sneaky thoughts that hold you back from reaching your full potential; limiting beliefs. I cover some of the most common limiting beliefs that I've seen or heard over my decade long career as a coach and trainer. THEN, I'll break down the process of how to break those limiting beliefs into simple steps. From identifying those thoughts to reframing them, you will learn today how to take action and get out of your own way. Get ready to ditch the dou...2024-02-1623 minThe Powerhouse MentalityThe Reason Why You Can't Hit Your Goals + YOUR Solution On How To Reach ThemSend us a textIn this episode, I tackle the reasons why your goals often fall short; fitness or not,. Drawing over a decade of experience in the fitness industry, I uncover 5 common obstacles, from unclear goals to fear of success.But instead of focusing on the negatives, we focus on a HOW to find a solution: who do you see when you look at yourself in the mirror? By seeing yourself as capable and deserving of success, I highlight the importance of believing in your ability to live in your vision. You...2024-02-1416 minThe Powerhouse MentalityYour Sustainable Fat Loss Journey: Week 4: What My Most Successful Clients & Myself Do To Nail Our NutritionSend us a textIn weeks 1-3 we spoke about the 3 pillars to build your strong stable foundation for sustainable fat loss; nutrition, movement/resistance training & recovery. This week we bring it back to nutrition to focus on what my most successful clients do to nail their nutrition. If you found value from the podcast, share the episode with at least one person who would also find value. Let's spread the word & get better together. Any questions or recommendations on who I should have on next? Email them to: kai...2024-02-1227 minThe Powerhouse MentalityStep Into Your Purpose With Kaylee BranstadSend us a textIn this episode of the podcast, I sit down with my friend Kaylee Branstad, CEO and founder of Gravity Fitness and a 1st Phorm sponsored trainer.Kaylee's journey is one of that highlights resilience and empowerment. She shares her experience of moving from New Jersey to Hawaii in 2014, breaking free from a toxic relationship, and finding her true purpose. A true badass with a heart of gold, Kaylee's authenticity shines through as she discusses her commitment to helping others step into their best selves. Don't forget to sh...2024-02-0939 minThe Powerhouse MentalityWhy You Feel Stuck & How To Get "Unstuck"Send us a textIn this episode, we dive into the why you're feeling stuck and how to overcome that feeling to achieve your goals. Cognitive dissonance takes center stage here. You'll learn about the discomfort caused by conflicting beliefs and behaviors, why it's so important to emphasize the role of rationalization in perpetuating this conflict, and focus on practical strategies that can alleviate it. By aligning behaviors with beliefs or reassessing beliefs to match behaviors, you can overcome cognitive dissonance and move forward with clarity towards their goals.If you...2024-02-0713 minThe Powerhouse MentalityYour Sustainable Fat Loss Journey: Week 3: RecoverySend us a textWelcome to Week 3 of Your Sustainable Fat Loss Journey. In this episode, we dive into the final pillar when building your strong foundation for sustainable fat loss - Recovery. Recovery gets broken down into 3 branches: 1) Quality of nutrition & hydration 2) Sleep 3) Stress management Here are your action steps apply for the week (remember building off of week 1 & 2): 1) Focus on eating more Whole Foods, drinking 100-128oz water, salt your foods and/or add in electrolytes 2) Develop a night time routine3) Do one thing ev...2024-02-0529 minThe Powerhouse MentalityShattering Norms In Life, Fitness & Parenthood With Liz LambertSend us a textThis episode I have an amazing conversation with Liz Lambert, director of coaches at Hidden Summit. This lady is a true powerhouse; balancing her roles as a mom of two, a wife, and a dedicated crossfitter. We dive into Liz's journey and how she has been able to break free from genetic constraints, transition from a 9-5 job to coaching, and transform her mindset over the past decade.Liz shares her experiences as a parent, addressing challenges and emphasizing the importance of setting an example for her kids. Our co...2024-02-0240 minThe Powerhouse MentalityMy Top 5 Book Recommendations To Help You Get Out Of Your Own WaySend us a textIn this episode, I share my top 5 book recommendations that have impacted my life dramatically and I believe everyone should read if you want to get out of your own way. Books with links to get them now: 1) The Magic Of Thinking Big by David J. Shcwartz: https://amzn.to/48Xtoym2) The Power Of One More by Ed Mylett: https://amzn.to/3UgFttT3) Relentless by Tim Grover: https://amzn.to/3HCMiOO4) Extreme Ownership by Jocko Willink & Leif Babin: https://amzn.to/3HDop9Z5) Atomic Habits by...2024-01-3128 minThe Powerhouse MentalityYour Sustainable Fat Loss Journey: Week 2: Movement & Resistance TrainingSend us a textWelcome to Week 2 of Your Sustainable Fat Loss Journey. This week the focus shifts from nutrition to fitness, covering the second pillar of your foundation; movement and resistance training.I kick things off with resistance training. I debunk the myth of complex resistance training; advocating for simplicity and focusing on the basics with proper progressive overload. Finishing off the topic talking about how realistic commitment is key, with building your program ranging from 3 to 5 days a week.Shifting to movement, I get into the importance of walking and NEAT, wi...2024-01-2934 minThe Powerhouse MentalityOpening Up: Handling Life When Things Feel Heavy & Misinformation KillsSend us a textThis episode is a little impromptu. I hop on the mic with really no direction on where this will go and to be honest; I'm pretty damn happy with the message that came across. I talk about how I'm currently navigating a "more heavy" season of life and how I'm able to continue on without giving up. I also go back and tell a story as to why I do what I do. How I got here and why I'm so passionate about helping you. The biggest them...2024-01-2432 minThe Powerhouse MentalityYour Sustainable Fat Loss Journey: Week 1: Calories, Protein & FiberSend us a textWelcome to the FIRST episode of "Your Sustainable Fat Loss Journey Series." In this episode, I kick off a new series dedicated to guiding you through a sustainable and effective fat loss journey. We dive into the essentials of week 1, covering things such as establishing a calorie deficit, determining your protein intake, and consuming enough fiber.I provide actionable steps on how to calculate these numbers tailored to your unique needs, ensuring you have the foundational knowledge to start this new SUSTAINABLE journey. Whether you're a beginner or looking to...2024-01-2229 minThe Powerhouse MentalityDiscovering Identity And Loving Who You Truly Are With Heaven MathisonSend us a textIn this episode, I have an amazing conversation with Heaven Mathison, an key player in the Hidden Summit Community. Heaven; a true backbone of the community, shares her inspiring journey to self-discovery and confidence. As a triplet, she opens up about the challenges of breaking free from being tied to her siblings' identities and finding her own path.We dive into Heaven's transformation, where she emphasizes the importance of asking questions, seeking help, and going all-in on what truly matters to you. Whether you're struggling to define yo...2024-01-2038 minThe Powerhouse MentalityAction Steps To Becoming The Person You Want To BeSend us a textEveryone listening to this podcast is working hard. You consume content like this because you want to get better in some capacity. BUT, are you on the right path? Are you working hard in the right things? Is your hard work producing a result or do you feel stuck? Sometimes we get so caught up in the day to day "grind" that we forget to check and make sure we are heading in the right direction. In this episode, I breakdown 4 action steps on how to get...2024-01-1732 minThe Powerhouse MentalityHow To Fix Your "Slow Metabolism"Send us a textIn this podcast episode, I debunk the common misconception of having a “slow metabolism” and breakdown what could actually be the factors hindering your progress.I highlight 5 key issues that I’ve seen or experienced over the last 12 years of coaching, such as overconsumption of "healthy" foods, inconsistent habits, the importance of building muscle for fat loss, the impact of sedentary lifestyles on NEAT (non-exercise activity thermogenesis), and the role of poor health factors like inflammation, gut health, and stress.In true powerhouse mentality fashion, I also emphasize the need f...2024-01-1544 minThe Powerhouse MentalityBreaking The Cycle: How One Word Will Change Your LifeSend us a textIn this episode, I breakdown the two most common reasons that I've seen cause people to fall off on their New Year's resolutions; exploring the pitfalls of an all-or-nothing mentality and the tendency to merely try rather than commit. I uncover the transformative concept of keeping commitments to oneself as my personal key to sustained success.You will gain practical insights to not only conquer resolutions but to win at anything you want in life. If you found value from the podcast, share the episode with at le...2024-01-1220 minThe Powerhouse Mentality5 Things That I Believe Need To Die In The Fitness IndustrySend us a textI've been in the health & fitness industry for about 12 years. Over the course of my career, I've been exposed to so many different methods, people and pieces of information. There are so many incredible things about the health & fitness industry; however, there are also a lot of things that are misleading that need to be put to rest. The mission of the industry should remain HELP real people, get real long term results. For some reason, money seems to always get in the way of that. Today I break...2024-01-1027 minThe Powerhouse Mentality5 Proven Tips For Mastering Family Life, Health, Fat Loss & Performance With Christina DambacherSend us a text In this episode, I'm joined by the my client of just over a year, Christina Dambacher. She's a mom of three who cracked the code to losing 50lbs, excelling in CrossFit, all while managing family life. She shares with you her top 5 practical tips for earning results while managing her family life. No more excuses – your kids can be your reason, not your roadblock. Tune in for real-life insights and actionable steps. This one's packed with value! A great listen whether you are a parent or not! Chr...2024-01-0831 minThe Powerhouse MentalityRewiring Thoughts for Results With Sam NormanSend us a textIn today's episode, I'm joined by one of my best friends and Hidden Summit colleague, Sam Norman, for round 2. She is the first guest to be on twice! Sam shares her transformative journey over the past year, highlighting the powerful impact of changing the narrative she tells herself.We delve into her early experiences that contributed to building limiting beliefs and discuss practical strategies to break free from these constraints.Sam's personal insights offer valuable lessons on reshaping your self-talk, fostering belief in your capabilities, and ultimately a...2024-01-0650 minThe Powerhouse Mentality6 Authentic Lessons Learned From My 28th Year That Could Reshape Your Approach To LifeSend us a textOn December 23, 2023 I turned 29 years old. I'm not huge on birthday celebrations, but I'm a fan of taking time to look back and reflect on the last year. As I was doing my own self-reflection, I realized that I could share the biggest lessons that I've learned over the past year and those things could potentially help you get better. That's the mission, vision and purpose of The Powerhouse Mentality; help you see through my story, experiences and those of others, that with intent, commitment and effort, YOU are...2024-01-0430 minThe Powerhouse Mentality2024: Day OneSend us a textAre you making a New Year's Resolution heading into 2024? Take 15:00 to listen to this podcast episode so you can have the right mindset heading into the challenges ahead. Download the FREE 2024 Success Guide: https://thepowerhousementality.myflodesk.com/mw6j9kk0jqIf you found value from the podcast, share the episode with at least one person who would also find value. Let's spread the word & get better together. Any questions or recommendations on who I should have on next? Email them to: k...2024-01-0114 minThe Powerhouse MentalityBreaking Point to Breakthrough: Unveiling The Transformative Moment That Rewired My LifeSend us a textJoin me on a venerable, raw story as I share the breakthrough moment that pushed me to turn my life around and confront the terrifying grips of my eating disorder. I dive deep into how I began the most challenging and frightening period of my life.If I could say "enough is enough" and take action to start the recovery process from a life-threatening eating disorder, then YOU can find the strength to face and overcome your own formidable obstacles.Let this episode serve as a powerful r...2023-12-2129 minThe Powerhouse MentalityLessons From Running 52 Miles: Pain Is Only Temporary WIth Hailey Conaway.Send us a textIn today's podcast, I talk with my friend; Hailey Conaway, who ran an impressive 52 miles in memory of her uncle who passed away unexpectedly. But this chat goes beyond the run – it's about Hayley's whole journey. From starting out as a runner, building a business as an online coach to dealing with a tough time where she can't run at all, she's figuring out who she is without her usual identity. Enjoy the conversation!If you found value from the podcast, share the episode with at le...2023-12-1753 minThe Powerhouse MentalityWorking Through Injuries & Adversity To Become An Athlete, Coach & Mother With Brooke WiitanenSend us a textIn today's episode, join me for an inspiring conversation with Hidden Summit Coach and 1st Phorm sponsored trainer, Brooke Wiitanen. We dive into Brooke's remarkable journey – from her early days as an athlete, navigating the college scene where societal pressures led her to partying, to her role as a mother working in a hospital. It was during this time that she realized the importance of having the freedom to raise her daughter on her terms.Discover how Brooke found passion and community through Crossfit, ultimately becoming an online coach and build th...2023-12-1244 minThe Powerhouse MentalityThe Difference Between Clients Who Earn Success Vs. Those Who Stay StuckSend us a textI've coached hundreds to thousands of different people from all different walks of life over the last decade. One question that continued to stump me was, "what's the difference between the client who earns success and the client who stays stuck?" Today, I dive into 3 BIG things I have noticed across the board that those who earn success have compared to those who don't. In typical Powerhouse Mentality fashion, I not only give you the information but I give you the application so you can use what you learn TO...2023-12-0626 minThe Powerhouse MentalityAlways Seek Answers. Gratitude. Why Muscle Is The "Secret" To The Best Version Of You.Send us a textThis episode is loaded with a few great topics…First, I talk about a few conversations I’ve had with clients over the past couple of days. I get into WHY you should always seek answers. WHY you should never settle and you should always pursue your highest quality of life. Just because something is common, doesn’t mean it’s normal and doesn’t mean you have to “deal with it.” Next, I talk about WHY I HATE rain, but why I never let it st...2023-12-0234 minThe Powerhouse MentalityKeeping Commitments To Yourself Over The Holiday SeasonSend us a textStill feeling a little food hungover from the Thanksgiving weekend? WAKE UP. It’s separation season. It doesn’t matter what you ate over the weekend, or the workouts you did or didn’t do. That’s in the past. Your last decision doesn’t define you, it’s your next decision that matters most. Thanksgiving is about being present and enjoying food with the people that you love, so I hope you created some amazing memories. BU...2023-11-2923 minThe Powerhouse MentalityApproaching Thanksgiving With Your Powerhouse MentalitySend us a textThe holidays are here! Thanksgiving is only a few days away and I know there are a lot of you out there who are stressed.Stressed about how you are going to handle the holiday and what you are going to do to make sure this one day doesn’t derail you. In this episode, I will break down your strategy for how to approach Thanksgiving or any holiday with a Powerhouse Mentality. If you found value from the...2023-11-2115 minThe Powerhouse MentalityHow To Avoid Burnout And Find Purpose In Your LifeSend us a textBurn out isn’t what you think it is…Most people believe that burn out comes from doing too many things, but how could that possibly be true when so many people do A LOT and still thrive. Burn out ACTUALLY comes from doing too little of the things that make you feel alive. In this podcast, I discuss 3 things you can do to avoid the feeling of burnout and live your most fulfilling life. Don't forget to download your FREE ebook on Mental...2023-11-1718 minThe Powerhouse MentalitySneak Peak Into The Hidden Summit Facebook Group: Full Q&ASend us a textI have no voice SO no fresh recorded podcast for the first half of the week, but I wanted to get something special out to you guys. Today's podcast is a sneak peak into the biweekly Q&As that we provide to the Hidden Summit Facebook Community. These Q&As are free when you join the FREE Facebook group (link down below). Not only will you get some of my insight on these questions, you will also get Coach Justin and Coach Eric weighing in to get multiple different pe...2023-11-1437 minThe Powerhouse MentalityThe Power Of Legacy: Lessons From 97 Years Of LifeSend us a textThis weekend I flew home to New York in order to spend one day with my family as we laid my grandmother to rest. During that time I was able to reflect on the impact she made and legacy she created. I talk about how you can learn from the legacy my grandmother left to be able to live a fulfilling life for you and those around you. I also share lessons that my Aunt brought to light during her beautiful eulogy. Joan Marie Kenna - May you Rest...2023-11-1017 minThe Powerhouse MentalityHow Sarah Schwallie Took 30 Minutes Off Of Her Marathon Time To Cross Off One Impossible GoalSend us a text“Throughout this marathon prep I just kept saying, I’ve NEVER been this fast and it still blows my mind.” Sarah Schwallie; client and friend of almost 2 years took on her “impossible” goal on October 15th. The goal? Shave 30 minutes off of her marathon time to take it from a 5:15 to a 4:45. Today we talk about HOW she was able to hit that goal through training, nutrition, recovery and mindset, so she could earn REDEMPTION on the course in Columbus. If you think this is crazy...2023-11-0737 minThe Powerhouse MentalityYour Choices On November 1st Will Determine Your Success For The Rest Of The YearSend us a textToday's podcast wasn't planned but it was a critical message that I needed to get out to you . My mission, vision and purpose in life is to show you through action that you are limitless. Today's message is all about fulfilling that mission by bringing to your attention the importance of this day - November 1st. November 1st is the day that will determine your success over the final two months of this year and your momentum heading into 2024. If you found value from the podcast, share t...2023-11-0210 minThe Powerhouse MentalityHow To Overcome Stress Eating & Take Control Of Your Relationship With FoodSend us a textIn today's podcast I provide you with your game plan on how to overcome stress or emotional eating & take control over your relationship with food. You'll learn how to identify why you stress eat and how to create new habits that serve a healthier, more empowered you. If you found value from the podcast, share the episode with at least one person who would also find value. Let's spread the word & get better together. Any questions or recommendations on who I should have on next? Email them...2023-10-3118 minThe Powerhouse MentalityEvery Challenge Is An Opportunity With Sam EcclestoneSend us a textOn today's podcast I have a conversation with my good friend and fellow Hidden Summit coach, Sam Ecclestone. We dive into her story from always being the "fat friend," getting stuck in an abusive relationship and suffering through the trauma of a miscarriage to completely changing her life with her powerful perspective. Sam talks about how she looks at every challenge as an opportunity and believes that everything happens FOR her not to her. Now, she uses her story to help inspire others as a coach. If...2023-10-3029 minThe Powerhouse Mentality13 Ways To Live Your Most Miserable LifeSend us a textOn this week's episode, I dive into 13 ways that I have found allow you to live an unhappy, miserable life. OH. If you don't want to be miserable, you should probably do the exact opposite. If you found value from the podcast, share the episode with at least one person who would also find value. Let's spread the word & get better together. Any questions or recommendations on who I should have on next? Email them to: kaitlyn@hiddensummitgroup.comThank you to everyone who has t...2023-10-2419 minThe Powerhouse MentalityFrom Darkness To Light With Sam NormanSend us a textOn today's podcast I have a conversation with one of my best friends and fellow Hidden Summit team member, Sam Norman. We dive into how she went from being bullied and "forgotten" in high school to starving herself so she could feel some worth to taking charge of her life and helping other people become the best version of themselves. Sam's story is one that I can very closely relate to and it's POWERFUL. No matter how far gone you feel, you are only one decision away...2023-10-2046 minThe Powerhouse MentalitySet Impossible GoalsSend us a textOn this week's episode, I dive into why you need to set impossible goals. WHY the goals that you are setting for yourself are holding you back from finding your true limit. Remember, effort is a choice. If you found value from the podcast, share the episode with at least one person who would also find value. Let's spread the word & get better together. Any questions or recommendations on who I should have on next? Email them to: kaitlyn@hiddensummitgroup.comThank you to everyone...2023-10-1815 minThe Powerhouse MentalityWhat I've Learned Through Trauma.Send us a textThe last two weeks have been a whirlwind. Life has been throwing us one thing after the other. Through it all I have learned so much that has helped me navigate those obstacles and continue to move forward to building the life I want. In this week's episode, I discuss what the last two weeks have taught me about life, time and the importance of being able to adapt. If you found value from the podcast, share the episode with at least one person who would also find value...2023-10-1118 minThe Powerhouse MentalityStart Before You're Ready With Dara FloresSend us a textOn this week's episode, I sit down with Dara Flores - Hidden Summit Coach, wife, dog mom, former client & overall badass. Dara tells her story focused around the notion of START SCARED. Start before you're ready. She knows what it feels like to hit rock bottom, be stuck and not know what direction to go. She ALSO knows what it feels like to take action & climb out of those hole she thought she was stuck in. Her physical transformation over the last few years has been incredible, BUT the...2023-09-2648 minThe Powerhouse MentalityQ&A: Finding Community. Weighing Food. Digestive Enzymes. Stay Salty.Send us a textOn this week's episode of the podcast, I answer four questions from listeners: 1) Before I started my fitness journey I unfortunately lost friendships with people that I’ve known for over ten years. Now that my lifestyle is completely different and I hold myself to a higher standard I’m trying to cultivate friendships with people that share the same lifestyle and have healthy dynamics. I’ve heard it said that you are the total sum of the five people that you spend the most time with. What should I do to fin...2023-08-0930 minThe Powerhouse MentalityTime To Wake UpSend us a textSo many of us are living a life where we are just existing. We are waiting for that ONE thing to happen to make us happy. Today I talk about the impact of NF's music on my life & how music has helped me push myself out of some of my darkest moments. If you found value from this episode of the Podcast, please share with at least one person who needs the message. Let's impact the world together. ----------------------------------------------------------------------------------------------------------IG: @kaitlynkennafitnessEmail: kaitlyn@hiddensummitgroup...2023-04-1216 minThe Powerhouse MentalityLife HurtsSend us a textLife hurts sometimes. That's the reality of the world we live in & that has always been the case. You are not special. You are not alone. We all struggle & we all go through hardship. The difference is that some people allow the challenges they endure to break them, while others allow that challenge to build them. It's your choice on how you respond to those situations. Shift your perspective, change your life. In this episode I relate this topic back to when I struggled with my eating...2023-03-2122 minThe Powerhouse MentalityComparing Yourself To Others & Sabotaging YourselfSend us a text"Comparison is the theif of joy." Over the past week, I have been overthinking everything when it comes to my training, nutrition, work & life. I was stuck in this negative mindset that I was working SO hard, but I was ALSO so far off from where I want to be OR need to be to accomplish the goals I have set out for myself. In this episode of the podcast, I talk about the epiphany I experienced to help me throw that piss poor mindset in the trash where...2023-03-1421 minThe Powerhouse MentalityJump In The Cold WaterSend us a textRight now I am going through a transition period. What do I truly want out of my life? Do you know what you want? What you don't want? Do you ever stop to ask yourself if you are still on the right path for you? Life is too short to spend time living in fear. The cold water may feel extremely uncomfortable when you start dipping your toes in, but don't be afraid to take the plunge. Don't get to the end of your life & always wonder "...2023-03-0821 minThe Powerhouse MentalityMy Eating Disorder Story: Raw & Unedited Part 2Send us a textThe final piece of the story. There is not much I can say about it BUT all I can say is listen. Thank you for taking the time out of your life to listen to my story. If you find value from it PLEASE share so it can impact another. ---------------------------IG: @kaitlynkennafitnessEmail: kaitlyn@hiddensummitgroup.comWork With Me 1:1 - https://www.1stphorm.app/KillaKennaThe ONLY Supplements I Use - 1st Phorm: https://www.1stphorm.com?a_aid...2023-02-2848 minThe Powerhouse MentalityThe Biggest Lesson I Have Learned Over The Last Few Years: You Can't Hide From The Pain Forever, "No One Is Coming To Save You.'Send us a textThis episode is a little different. There will be no nutrition tip, fitness articles or science based application. Today I share the thoughts swirling in my mind this the intent to help YOU overcome the bullshit of your past. We all have a story. Don't run away from it. Time to face it. Remember - NO ONE is coming to save you. You have to take responsibility & save yourself, BUT you are never alone. If you found value from this episode, PLEASE share it on your social...2023-02-1415 minThe Powerhouse MentalityQ&A: Reverse Dieting, Resistance Training For Longevity, Over Training & Building Belief. Cold Plunge 30 Day Challenge.Send us a textToday I dive into the FIRST Q&A episode, along with diving into how resistance training can help you live longer & WHY I am doing a cold plunge every day for 30 days. Study Reference On Grip Strength & All Cause Mortality: https://pubmed.ncbi.nlm.nih.gov/28549705/Timestamps: Q&A 10:22 - Question #1: When reverse dieting/increasing your metabolism, how can you judge the threshold of when there are too many calories to prevent excess unwanted fat? Also with a damaged metabolism coming out of...2023-02-0829 minThe Powerhouse Mentality5 Reasons Why People Quit At Their Health & Fitness Goals PLUS How To Overcome ThemSend us a textWe all want to live a happier & healthier life SO why can it be so difficult for some people to stick to the habits we KNOW will give us that life. They quit. QUIT quitting on yourself. The 5 most common reasons why people quit at their nutrition, fitness & health goals (based on my experience as a coach & trainer)...1 - Poor planning & preparation 2 - Emotional eating3 - Eating out too often 4 - Lack of va...2023-01-3133 minThe Powerhouse MentalityNew Year New You? How's It Going?Send us a textWe are 24 days into the New Year. Time for a HONEST self-reflection. There are two reasons why someone quits on their New Year goal before January ends…1) They are frustrated with their lack of results because they are following the wrong approach. EASY fix. 2) They are frustrated with their lack of results because they haven't been following the process long enough. EITHER WAY - do not quit. You can adjust, pivot & adapt BUT you do not need to quit. -----------------------------Email: kaitlyn@hiddensummitgroup.comIG...2023-01-2510 minThe Powerhouse Mentality5 Core Values For Your NutritionSend us a textOne of the most common questions I get as a nutrition & fitness coach is "what is the best diet?"So, today I wanted to break down the 5 "core values" that must be in place when choosing the best nutrition approach for you. 5 Core Values: 1. Do You Understand How That Diet Works & Why You Are Doing It?2. Is The Diet Sustainable?3. Can You Adhere To The Diet?4. Does It Cover The Basic Foundations? 5. Are You Happy?-------------------------------------Work With Me 1:1 - ht...2023-01-1020 minThe Powerhouse MentalityHow To Take Action In 2023Send us a textNew year, new me? Does that ever actually work? 91% of people fail their New Year’s Resolution. That means ONLY 9% of people will get to the end of 2023 with the same level of commitment they had to their goal. You don’t have to be a statistic. Today, I am going to teach you 5 different tips that I have learned from coaching clients, managing gyms & with my own journey that could help you be more successful in 2023. The theme of the show? TAKE ACTION. Don’t be the o...2023-01-0421 minThe Powerhouse MentalityEverything Happens For A Reason: Our Love StorySend us a textWe are 8 DAYS OUT from our wedding. I have no idea how this happened so fast, but I couldn't be more excited. Today, I wanted to take the opportunity to share how Stone & I met as well as throw in some lessons I have learned along the way from day 1 to now. I hope you enjoy! If you found value from this podcast, please share it!-----------------------------------IG: @kaitlynkennafitness Email: kaitlyn@hiddensummitgroup.comWork With Me 1:1 - https://www.1stphorm.app/KillaKennaS...2022-12-0723 minThe Powerhouse MentalityThe Problem With The Nutrition & Fitness IndustrySend us a textOver the last decade with the evolution of social media & uptick in influencers, I have seen so many people fall victim to bullshit. Too many people take everything they hear on the internet as fact without doing any research of their own. There are people out there making millions of dollars off of striking fear into the general population. Be aware & focus on what works best for you. ------------------------IG: @kaitlynkennafitness Email: kaitlyn@hiddensummitgroup.comWork With Me 1:1 - https://www.1stphorm.app/KillaKennaSu...2022-12-0214 minThe Powerhouse MentalityAttitude Of GratitudeSend us a textShort & Sweet Message For You Today As We Come Off Of Thanksgiving & Move Into The Holiday Season. One Of The Biggest Things We Are Lacking As A Nation Is Gratitude & Appreciating How Much We Are Blesses To Have. Take A Moment & Take In Everything That You Have. If You Found Value From This Episode Of The Podcast, Please Share :) -------------------------------IG: @kaitlynkennafitnessEmail: kaitlyn@hiddensummitgroup.com Work With Me 1:1 - https://www.1stphorm.app/KillaKennaSupport the show2022-12-0106 minThe Powerhouse MentalityThe Day After ThanksgivingSend us a textThe day after Thanksgiving…A BIG DAY. THE DAY, that most people decide to procrastinate prioritizing their health until the New Year. You get to make the choice…Today, I throw some tips on how to get out of the mindset that you can't focus on your health during the holidays. I apologize for the lack of intro music. The computer was giving me issues & I wanted to make sure I got this out to you all. -------------------------Email: kaitlyn@hiddensummitgroup.comIG: @kaitlynkennafitness 2022-11-2613 minThe Powerhouse MentalityMy Eating Disorder Story: Raw & Unedited Part 1Send us a textToday, I go all in on telling the story of my life experiences involving my trauma & eating disorder. I tell this story NOT to get sympathy BUT instead to teach you that even when you think that the darkness will never end - it will. You can overcome anything that comes into your path. Any hurdle or obstacle is a test to show you how capable you are. If you find value from the podcast or can relate to it in anyway, PLEASE let me know your thoughts & share with at...2022-11-0829 minThe Powerhouse MentalityWhat's REALLY Holding You Back?Send us a textYou have a goal. You have thoughts & dreams. Have you ever thought about what is holding you back from being that ideal version of yourself? Is it you? Are you standing in your own way? Is it ego? Is it fear? Are you afraid of going all in on yourself? What if you go ALL IN & it doesn't work out? That's scary...Today, I talk about one of the most common reasons why some people fail to ever fulfill their true potential in life & how you can be...2022-10-2810 minThe Powerhouse MentalityWhat Is My Biggest Fear?Send us a textToday I address a question that I received on my Instagram story; What is my biggest fear? I hope that you can learn from my experiences to understand WHY I put my all into every single day. The truth is I see that a lot of people fear failure. That used to be my biggest fear, but now I focus on living MY life for ME. Not for anyone or anything else. Life is too short to allow anyone or anything to prevent you from living the best damn lif...2022-10-1214 minThe Powerhouse Mentality5 Ways To Increase Your MetabolismSend us a textIn today's episode we are diving into one of the "most trending" topics in fitness/nutrition...METABOLISM. I talk about 5 different tactics that you can do consistently over time that will help to increase your metabolism & calorie burn to earn better results.If you found this episode helpful, share it with ONE person. Let's change some lives together.Email: kaitlyn@hiddensummitgroup.comIG: @kaitlynkennafitnessSupport the show2022-09-1521 minThe Powerhouse MentalityNever Forget How Far You've ComeSend us a textMost of us are so caught up in the day to day "craziness" that we forget how much we have to be grateful for. We are constantly focusing on the things that we haven't earned yet, instead of reminding ourselves how far we have come. There is a dichotomy to this. Remember how far you've come, BUT never settle. Never take that foot off the gas & always continue to pursue more than you think you can accomplish. - ------------------------------@kaitlynkennafitnessEmail: kaitlyn@hiddensummitgroup.com...2022-08-3113 minThe Powerhouse MentalityOvercoming Unexpected ChallengesSend us a textIn this episode, I dive into some unexpected challenges that I have faced over the last few weeks & break down how I have been able to get through them. Life is going to throw hurdles at you constantly & it's up to YOU to navigate through challenges. If you find value from this episode of the podcast, PLEASE share it! LOVE YOU GUYS. --------------------------@kaitlynkennafitness on IG Email: kaitlyn@hiddensummitgroup.comSupport the show2022-08-2317 minThe Powerhouse MentalityLonely, Never Again Featuring Chet KowalskiSend us a textIn this episode of the podcast, I sit down with one of the incredible members of the Hidden Summit community; Chet Kowalski. We dive into his story of trauma, abuse, addiction & how he was able to dig himself out of rock bottom to live a fulfilling life. NOW, his mission is to help others around him understand that they are never alone. ---------------------------------------Chet's Info: @chetleekowalski on IGKaitlyn's Info: @kaitlynkennfitness on IG Email: kaitlyn@hiddensummitgroup.com Support the show2022-07-1624 minThe Powerhouse MentalityDo You Know Why?Send us a text"He whose life has a why can bear almost any how" - Fredrich Nietzsche. Every goal we have comes with a what, how & why. Most of us can easliy depict the what & how, but not so much the why. Today, I talk about the power of why. When you are connected to your why then you are able to become fully invested into the process. You are able to push through & remain consistent when the journey gets tough (AND IT WILL). Let's start with why. ...2022-07-0617 minThe Powerhouse MentalityJuly 4th - Freedom Is Never Given, It Is Won.Send us a textHAPPY BIRTHDAY AMERICA! HAPPY 4th OF JULY! 🎉Please excuse the audio on this episode as I experienced some technical difficulty AKA I was recording through my computer mic instead of my actual mic. Some things you just need to go with because they can not be replicated with the same passion. Freedom. Gratitude. Perspective. I am DAMN PROUD to be an American & I will fight for what is right until the day I die. God Bless America. "American was not built on fear...2022-07-0408 minThe Powerhouse MentalityWhy We Ran A 1/2 Marathon Without Training For It? You Can Do Hard Things.Send us a textOver the weekend, Stone (my fiance) & I decided to push ourselves on a long run. That long run turned into a 1/2 marathon. Why? Just to prove to ourselves that we could. Running is more mental than it is physical & the entire experience helped me understand that we could do SO MUCH MORE THAN WE THINK. It's less about the 1/2 marathon & more about the point that when you are in PAIN & when things get extremely uncomfortable, you can keep going. Most of us STOP far before we need to...2022-05-1115 minThe Powerhouse MentalityLaziness Is A ChoiceSend us a textLaziness is defined as a quality of being unwilling to work or use energy. Unfortunately, it is human nature to default lazy. That is why there are so many people out there searching for a way to get to their goals by doing the least amount of work possible. Most people blame the fact that they are lazy as an "out" to why they won't do the work. Being lazy is a choice. You can choose to be lazy or you can choose to do the work & create the life you w...2022-05-0413 minThe Powerhouse MentalityOvercoming My Addiction & Unprocessed TraumaSend us a textShow me a person with an addiction & I see a person with unprocessed trauma. The addiction is how we mask the trauma. It’s our coping mechanism so we don’t have to face it. I know because that was me. My eating disorder was my addiction. It was easier for us to find an addiction than it was to face those emotions. That trauma was my prison. Now, I use that trauma as power. I have...2022-04-0317 minThe Powerhouse MentalityWhat's Been Going On?Send us a textThe last couple of months have been exceptionally tough. But, when I think about it…The past couple of years haven't been okay either. You see a girl who recovered from an eating disorder that almost killed her. I STILL feel the effects of the hell I put my body through….I feel them every single day. It would be nice to say I am okay now after doing so much damage, but that is not how physiology works. Our body...2022-03-2016 minThe Powerhouse MentalityInvesting In Your Greatest Asset - YOUSend us a textMost of us go through the day to just "get through the day."I used to do the same. It wasn't until I started to invest in myself that I started to see growth. PAY YOURSELF FIRST. On today's podcast episode I will teaching you how I pay myself first every day to become the best version of myself & HOW you can use it in your life. -----------------------------------------------------------------------------------Instagram - @kaitlynkennafitness Have Kaitlyn as your 1:1 coach - https://www.1stpho...2022-02-1325 minThe Powerhouse Mentality366 Days Of Zero Options With Paul GarciaSend us a textMeet Paul Garcia He’s a normal dude, has 5 kids, a badass wife & works as a shop manager of research & development at BG Proving Ground. At the beginning of 2021, Paul was 282lbs, unhappy & struggling to even tie his shoes. He knew he had to make a change. So, he made the commitment to make 2021 the year that he went ALL IN on himself. And that’s exactly what he did…On January 1, 2021, Paul started 75 Hard with the intent of finishing the Live Hard p...2022-02-0753 minThe Powerhouse MentalityHow I Found Light In My Darkest TimesSend us a textHorrific things happen to all of us. It is never easy to face. We all go through periods of darkness. Some of us hit this point where we feel so hopeless that we can’t even imagine getting through one more day. But I promise you… You can ALWAYS go one more day. When I was dying from my eating disorder, I didn’t think I would make it through another day. I did. I just kept telling myself to make it…one more day. ...2022-02-0614 minThe Powerhouse MentalityDiscipline Over MotivationSend us a text3 weeks into the 8-week challenge & 4 weeks into 2022...Where are you at? 64% of those who set New Year's Resolutions give up within 30 days of starting. BUT why is that? The initial motivation & excitement from starting this new journey is dying. That motivation evaporates long before you are able to make progress, earn results or make any sort of significant change. The problem is most people rely on motivation instead of focusing on building discipline. ---------------------------------------------Instagram - @kaitlynkennafitness 2022-01-2617 minThe Powerhouse Mentality3 Things You MUST Execute To Earn Results In 2022Send us a textNew Year, New Me! How many times have you told yourself that?2021 is going to be the same as 2022 UNLESS you make a change. In this episode, I discuss how to make your goals feel less overwhelming PLUS 3 things you must execute in order to earn results in 2022. Nothing works unless you do. Make 2022 the year that you actually stick with it. ----------------------------------------------------Instagram - @kaitlynkennafitness Have Kaitlyn as your 1:1 coach - https://www.1stphorm.app/KillaKennaJo...2022-01-2322 minThe Powerhouse MentalityOne Step At A TimeSend us a textLife can be overwhelming. When we set goals, they can be daunting. Sometimes we find ourselves paralyzed with fear of the "what if."And that fear stops us from ever taking the first step, but it all starts with ONE. You can always do one more with everything you have.One more like it's your last shot.One day at a time. One good decision at a time.One meal at a time. Just one. You can always do one more. 2021-12-1713 minThe Powerhouse MentalityYour Mess Does NOT Disqualify YouSend us a textYour mess does NOT disqualify you from finding success & happiness. We all make mistakes. We ALL mess up. It is part of life. YOU determine if you allow that mess to destroy you OR push you to be a relentless weapon that can NOT be stopped. Get back up & get back in YOUR game. You have great things to do.Remember, somebody needs what you have…----------------------------------------------------------------------------Instagram - @kaitlynkennafitness Have Kaitlyn as your 1:1 coach - https://www.1stphorm.app/K...2021-12-0711 minThe Powerhouse MentalityAdmitting My Struggles & Taking OwnershipSend us a textThe past 6 weeks has been…well challenging…Lots of traveling 3 autoimmune flare ups after not having 1 in 5 months2 popped ribs, a strained inter-coastal muscle & inflamed rib cartilageLower back injury On top of being an athlete, coach, girlfriend…AND making it my mission to be the best at all of those. I still stayed on track. Even when I was injured, I did what I could & went all in on recovery & nutrition. My one downfall?I have allowed my eating disorder thoughts...2021-12-0117 minThe Powerhouse MentalityWhen Life Throws You Off CourseSend us a textWhat Do You Do When Life Hits You In The Face? Let’s paint the picture…You wake up, it’s a great day. You are feeling good & you have a plan to WIN your day….THEN BOOM…Out of nowhere…You get a call, a text or something happens that completely changes the course of your day in one moment. This weekend was one of those moments for me. Everyone of these moments comes with a lesson to be learned.When life knocks you off….What...2021-11-3010 minThe Powerhouse MentalityBelief - 2 Things To NEVER ForgetSend us a textIt can be tough to believe in ourselves since we are usually our own worst critics. That can be a good thing because we are always striving for more BUT it can also cripple us due to the fact that we never truly believe we can accomplish our goals. 2 things I NEVER want you to forget when it comes to belief…1 - Hard Work Comes Before The Belief - You have to take that 1st step before you beli...2021-11-2315 minThe Powerhouse MentalityTaking Ownership & Dropping The Victim MentalitySend us a textIn life, it is easy for us to blame others or blame certain circumstances for our own shortcomings. You can spend endless time blaming the world, but you will not progress until you can accept the fact that…...The reason you are where you are in your life is 100% because of YOU. No one else...YOU. With my eating disorder, no one forced me to starve myself - I was the only one responsible. Stop wasting time & energy saying “boo me” & START taking action to...2021-11-1608 minThe Powerhouse MentalityThe Moment I Realized I Beat My Eating Disorder.Send us a textToday I am 38lbs heavier than I was at my lowest. 5 years ago, I was 89lbs & barely able to stand up straight. The journey has never been easy but it has always been worth it. Whatever journey you are on, KEEP GOING. This morning, I finally realized that I defeated the disorder that I thought would kill me. -----------------------------------------------------------Instagram - @kaitlynkennafitness Have Kaitlyn as your 1:1 coach - https://www.1stphorm.app/KillaKennaJoin the Team Killa Kenna...2021-11-0310 minThe Powerhouse MentalityChoices.Send us a textYour life is based on decisions. Decisions & choices that ONLY you can make. There are 60 days remaining in 2021. Today - November 1st is a critical day that will define the rest of YOUR year. Will you make the decision to hold off on your goals until the New Year OR will you make the decision to choose consistency over perfection? Don't let 3 or 4 days (AKA the holidays) determine that decision. Do you know how much you can accomplish if you make the ch...2021-11-0108 minThe Powerhouse MentalityThe Message I Live By That Changed Everything - Small ThingsSend us a textIn this episode, I discuss this one simple message that has the potential to change your life...IF you execute. Small things done consistently over time compound to create massive change.It won’t be something big & miraculous that leads to results or success. Habits. Choices. Actions….Done consistently determines which direction your life goes in. ----------------------Follow Kaitlyn on Instagram - @kaitlynkennafitnessJoin the Free KK Fit Fam Facebook Community - https://www.facebook.com/groups/828097684340389/Download T...2021-10-1707 minThe Powerhouse MentalityAre You Interested OR Committed?Send us a textWe are 6 months into the year....Where are you at? Are you closer to your goals OR have you remained the same? Why do some people do whatever it takes to earn results & others always find excuses?Some people are interested & some are committed.Which one are you & why does it matter? Follow Kaitlyn On Instagram (@kaitlynkennafitness) Download the 1st Phorm App to Receive FREE 1:1 Coaching: https://www.1stphorm.app/KillaKennaSupport the show2021-07-0712 min