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Curls & Courage

  • Introduction to NPC Bikini: What you Should Know as a Bikini Competitor (Part 1)

    16 MAG 2024 · In this week's episode of Curls & Courage, I dive into the world of bikini competition training. Competing has been a huge part of my life since 2020 and this episode is meant to give you actionable advice and personal insights on what you should know as a bikini competitor. Focusing on mental health, nutrition, and optimal workout strategies, I discuss the importance of "loving what you do" and enjoying the challenge of bikini competition prep. We go into the relevance of strategic exercise selection, deliberate training methods, and finding the balance of training intensity and recovery. I share my first hand experiences, emphasizing foundational muscle building tactics and structured nutrition programming. We also assess the impact of good sleep on overall well being, weight management, and training efficiency. Additionally, I discuss posing tips to help you feel your most confident on stage and command the judges attention with a flawless routine! Please remember to follow, rate, and review Curls & Courage on Apple Podcasts. Share this episode with aspiring or current bikini competitors who might benefit from these insights, and don’t hesitate to reach out via Instagram for one-on-one coaching or any questions!
    32 min. 57 sec.
  • Six Tips For Beginner Lifters- What is Actually Important When Starting Strength Training?

    9 MAG 2024 · Are you struggling to find the balance between pushing yourself and feeling overwhelmed in your fitness journey? Discover how simplicity might just be the secret you're looking for! I am so excited for you to listen to this episode! In today’s industry, there is so much information out there on fitness (strength training specifically). It’s hard not to get overwhelmed by such a wide variety and mass of information coming from so many different sources! I want to make sure that you don’t make the same mistakes I did when I first started lifting. In this episode we talk about what actually matters and the information you NEED to be aware of when trying to make gains in the gym, as well as the stuff that is just not worth stressing about. We talk about the importance of loving the process, consistency in the gym, and learning the basics of nutrition (especially proper protein intake, caloric intake, and macro- tracking). I also break down why it is less important to focus on how much weight you are lifting, find the "perfect" amount of volume, and worry about the people around you. Instead, we talk about the benefits of executing each movement with proper technique and finding a regimen catered towards your goals versus the person next to you. Learn how to stay in your own lane and optimize your strength training routine as a beginner lifter!
    35 min. 13 sec.
  • Real Talk on Fitness and Nutrition Trends: Fasted Cardio, Intra-Workout Carbs, High Quality Meats, and More!

    2 MAG 2024 · Do you really NEED those Sour Patch Kids during your workout? In this episode of the Curls and Courage, I dive into fitness and nutrition trends within the health and wellness space. I share my thoughts and reasoning behind what's underrated and what's overrated in today's industry. This episode is especially designed for anyone looking to optimize their physical health without falling for common fitness myths. We talk about my personal gym observations and debunk the overrated trend of consuming sugary carbs like candy during workouts. I stress the importance of mind-muscle connection during exercises and challenge the hype around fasted cardio. We talk about the necessity of establishing a proper warm-up routine before workouts to prevent injuries and boost performance. I advocate for investing in high-quality meats for better nutrition and overall health. Lastly, I discuss helpful ways to manage PCOS through proper diet and exercise. This episode is packed with actionable advice aimed at enhancing your workout effectiveness and dietary choices. Continue the convo with me on Instagram: @yoitskenslo
    28 min. 10 sec.
  • Sustainable Weight Loss Tips: How to Lose Weight and Keep it Off in a Healthy Way

    25 APR 2024 · Weight loss is such a prevalent topic in today's society. Nearly 1 in 3 adults are overweight. More than 2 in 5 adults have obesity. These overwhelming statistics, along with a well-marketed, yet detrimental weight loss program advertisement on the radio got me thinking. What are my top recommendations to help with weight loss and weight management? In today's episode, I breakdown six feasible weight loss tips and strategies on developing a healthier lifestyle. We explore the importance of hydration, movement, and a high-protein diet, emphasizing the need for balance and preparation. We also talk about the importance of seeking support and guidance from people you trust as essential for success. Continue the conversation with me over on Instagram: @yoitskenslo
    26 min. 55 sec.
  • Courage in the Face of Disappointment: Handling Setbacks and Challenges That Life Throws Your Way

    18 APR 2024 · Have you ever experienced a setback, missed opportunity, or disappointment? Believe me, I've been there too- many times! Life is full of challenges and unfortunate circumstances. In this episode, you'll learn how to bounce back from setbacks and see disappointments from a whole new perspective! I share a recent personal experience where I was drawn into a major scam under the guise of an exciting brand collaboration, shining a light on the harsh reality of life obstacles. Gain insight on how to acknowledge your emotions, find silver linings, obtain lessons from letdowns, and utilize the power of self-confidence and actionable steps to rebound! Email me directly at to get even more support from me.
    32 min. 20 sec.
  • Understanding Food as Fuel and the Dangers of Chronically Under-Eating

    11 APR 2024 · In this episode, I discuss the negative effects of chronically under-eating. By sharing my personal story from the past, I aim to make sure you don't make the same nutrition mistakes I did. My unhealthy food habits led to nutrient deficiencies, broken bones, susceptibility to injury, and poor mental/physical health. This episode sheds light on each macronutrient and why they are essential for overall health and well being. You will learn the function and significance of a well balanced diet consisting of healthy protein, carbohydrates, and fats. I also discuss my favorite macronutrient sources and how you can find the right protein powder for your goals and needs! I hope this episode inspires you and informs you on the essentials of fueling your body with the right foods verses continuously restricting and "yo-yo" dieting.
    30 min. 52 sec.
  • From Muscle To Mindset: Three Life Lessons Bodybuilding Has Taught Me (Exclusive Announcement)

    4 APR 2024 · In this week's episode, I share my knowledge on three life lessons that bodybuilding has taught me. Becoming a competitor has transformed my mindset in areas such as self discipline, patience, and seeing failure as an opportunity- not a setback. I also open up about my preparation for my next competition and why now is a great time to start. Please follow along my journey and don't hesitate to reach out with any questions! I focus on three key ideas that have made me who I am today. We first talk about the act of self discipline and why it is the foundation of success from bodybuilding to everyday challenges. I share my personal advice on fostering patience in a world fixated on instant results. Finally, we discuss how embracing failure can lead to growth and why fear of failing shouldn't hold you back. I also have our first live guest (my mom) on the podcast, who shares her personal struggles on knee pain and perceived boundaries in the gym. I give helpful insight on how to strengthen knees and overcome obstacles in the gym. This episode stems around becoming a better person and learning how to overcome physical and mental limitations. I hope this episode inspires you and teaches you how awesome the sport of bodybuilding truly is!
    35 min.
  • Resilience Through Adversity: The Story of My Worst Day in Miami, Florida

    28 MAR 2024 · In this episode, I share my unforgettable experience of a series of unfortunate events in Miami that led to valuable life lessons and mental strength. I reflect back to just a few months after moving to the big city. In the span of just three short hours, I got my car towed, wrecked, and lost over $2000. Despite the overwhelming challenges, I chose to remain positive and stay resilient in the face of adversity. Are you someone who sees the glass empty or half full? Episode 9 is all about the power of an optimistic mindset and learning lessons from your losses. Towards the end of this episode, I break the common misconception of eating late at night. We discuss the importance of meal timing and fueling your body with the right nutrients for exercise and daily life. Gain insight on facing challenges head on and approaching each day with a mindset of fortitude!
    28 min. 49 sec.
  • The Courage to Move: Exercise As A Crucial Defense Against Anxiety, Depression, and OCD

    21 MAR 2024 · Honestly...How are you truly feeling? Do you struggle with your mental health and does it get in the way of your physical health journey? On this episode, I share my journey with anxiety, panic disorders, and depression and how exercise has been transformative in improving my mental health. If you love research like me, then this episode is perfect for you. I won't be holding back. I'll be sharing some case studies with you and provide you with some practical tips on which exercises can help you with your mental health and get you back on track. The episode focuses on three key concepts: 1. Why finding joy in your workout routines boosts both physical and mental health. 2. How exercise contributes to the management and mitigation of anxiety, depression, and OCD symptoms 3. My personal strategies for motivating oneself towards fitness and mental resilience If you know anyone who is suffering with poor mental health, then this episode will provide the knowledge, value, support, and motivation they need. Please pass this podcast along to them.
    31 min. 53 sec.
  • How To Structure Your Gym Routine For Guaranteed Results

    14 MAR 2024 · Are you unsure if your training regimen is the right fit for you? Are you tired of going to the gym and not seeing the results you desire? This episode will ensure that you know how to structure a gym routine catered towards your goals and needs. In this episode, I cover topics such as goal setting, determining a beneficial training split, and exercise selection. I also lay out a blueprint on how you can decide on the right training frequency, volume, and load for you! This podcast is perfect for newbies and the most experienced lifters. As always, at the end of the episode you'll hear from a listener of the podcast who has a question about training after an injury. Find out how to slim down, build muscle, and improve strength post surgery.
    33 min. 14 sec.

Hosted by personal trainer, nutrition coach, and bikini bodybuilder Kensley Meeks (born in Mobile, Alabama and currently living in Miami, Florida), this podcast is created to help you reach your...

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Hosted by personal trainer, nutrition coach, and bikini bodybuilder Kensley Meeks (born in Mobile, Alabama and currently living in Miami, Florida), this podcast is created to help you reach your highest physical and mental potential while bringing awareness to topics such as fitness, nutrition, mental health, faith, personal development, and so much more! Connect with Kensley as she shares her personal struggles, experiences, and inspirational health journey. Please rate and review the podcast! New episodes every Thursday!
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