How do you get what you want? How do you get to the top? In this episode, I chat about different areas in my life in which I've seen an amazing amount of progress.  My aim isn't to blow smoke up my own arse here, the contrary actually, it's to give you some insight, hope, and a little bit of motivation to realise that it's possible ... the thing you've always wanted is possible! I promise! I share the tips that I've learned along the way to help you get what you want ... to help you earn your seat at the table! 

I took part in a Summit called 'From Confusion To Understanding' that was hosted at the start of January. This is my interview ... enjoy! 

If the thing you wanted was handed to you right now, you'd realise that the thing itself was never what you wanted.  What you wanted was the transformation that happens to you from doing the work to achieve that thing. 

If you foster the ability to delay gratification, you can achieve anything in life. 

Just a deep meaningful conversation between two people who are genuinely trying to help others    We chat about:   Our reasons for becoming coaches Sustainable fat loss The weighing scales Consistency The impact setting up your morning has on the rest of your day Adjusting your mindset for achieving fat loss Living in the present, and appreciating it! Speak to yourself the way you'd speak to your own best friend How therapy has helped us Failure is feedback, it's how we learn, it's how we grow Your struggles are relative, and hopefully, you can learn from them   Enjoy lads, and make sure to check Oisin out on https://www.instagram.com/mulligainz_fitness/?hl=en 

If you have low self-confidence, if your self-confidence is on the floor, or if you have no self-confidence at all, you'll want to listen to this episode.    I get to the bottom of why so many people struggle with low self-confidence and teach you exactly what you need to do to reverse this.    I dive into real-life examples of loads of areas that so many people need to work on. Health, fitness, work, and relationships, it's all covered.    I promise that if you listen to this episode, take on board all of the advice I give, and actually implement it, then over time you will become a different person.    Enjoy x 

Listen to this episode if you want to take back control of your life and no longer choose to stay stuck!

This is a very personal episode talking about my recent emergency spinal surgery.   In the toughest times, we need to remember that nothing lasts forever, no pain, no suffering, no failure, no success, no love, no life.    If you're going through a tough time at the moment, this episode could help!   Keep her lit,   Kel x

This episode is jam-packed full of information about how sleep deprivation leads to weight gain. This is a must-listen for anyone trying to lose weight. 

Today we have the man, the myth, the legend on the show!   It's the one and only Jordan Syatt.   In this episode, we go deep into:   -Jordan's background   -Weight Loss   -Education being the foundation of everything   -The binge-restrict cycle   -Calorie counting made easy   -The weighing scales   -Step goals and training types   -Motivation   -The authentic self   -Positivity online   -Biggest failures in life   Expect to learn so much from this episode!   If you could share it with friends and family I'd very much appreciate it.   You can keep up-to-date with Jordan on his Instagram https://www.instagram.com/syattfitness/?hl=en  

Some seriously useful information in this episode for those looking to lose weight while also still being able to love their food!   Chanel brings us on her journey from weight loss to weight lifting.   She talks about her initial goal of weight loss, how she achieved that goal, and how her goals have shifted over time.   She has totally transformed her body and her mind and now she lives a healthier, happier life.   I truly believe Chanel has reached the ultimate goal which I believe is an identity shift.   Listen in to learn how to achieve this yourself.    Also, to find out more about Chanel, to gain access to her free recipes and meal ideas, or to join her monthly step challenges, check her out on Instagram at https://www.instagram.com/calorie_counting_hussey/ 

This episode has everything!   We chat about nutrition, training, mindset, comparison syndrome, how very little is needed to make a happy life, the 'I'll be happy when fallacy, and so much more.   Colman is a good friend of mine and a fellow coach. We get on so well because our values and priorities are the same. We genuinely just want to help people improve their lives with the content we are putting out on social media.    Make sure to follow Colman @colman_power_organic_fitness if you want solid training and nutrition advice. He'll also give you a laugh along the way... the man's mad... but in the best possible way! 

In this episode I discuss:   - Why pre-acceptance is key if you're on a weight-loss journey   - The alternative to pre-acceptance, and why it doesn't work   - How to enjoy special occasions guilt-free    

In this episode I discuss:   - How to achieve anything you want to in life   - The mental and physical challenges I faced before, during, and after the Ironman   - Behind the scenes of the 4 days trip with my parents travelling to Weymouth to take part in the Ironman   - What's next for me, and for you?

This episode is a bonus episode!   I was recently a guest on the @be.humanpodcast, talking about mental health, and opening up about my past traumatic experience with a loved one taking his own life.    This one was extremely tough to record... I just hope by listening to it, it may in some way benefit you or someone you know... love Kel x   Here's what the guys had to say about the episode:   "This weeks guest is Kellie Fennell she's a qualified Neuroscientist, Personal Trainer, and Nutritionist, specializing in sports nutrition.   She shares her experience dealing with suicide, grief, and how she was able to overcome shame and guilt by being vulnerable.   (Trigger Warning) This episode does go into detail about suicide so please consider listening with someone or reaching out to Kevin, Briana, or Kellie before if you need support.   If you or a loved one have experienced thoughts of suicide help is available and please speak with someone today."

In this episode, I talk about the importance of unlearning, and how it's been the most valuable lesson I've learned over the past couple of years. Unlearning is the most underestimated, and most important part of learning.   I discuss:   - How we are all given a framework of beliefs by all of the people who we are surrounded with growing up, whether those beliefs be right or wrong.   - How the people we look up to may have passed a faulty framework on to us, how it's not their fault, but how we can and why we should change it.   - How we enter adulthood with this faulty framework, and how it can be a huge disadvantage to us.   - How so many of us prioritise the WRONG THINGS! Instead of investing in ourselves and our happiness, we invest in material possessions to try and make ourselves feel better.   - What I personally prioritise in my life.   - The 2 things that hold people back from unlearning beliefs that aren't serving them anymore, or that may be holding them back.   - It's okay to change your mind, it's okay to outgrow people, it's okay to outgrow old versions of yourself.   - Personal examples of things that I've unlearned in my life so far, and how I've progressed as a result of it. 

This episode is one you need to hear!    If you want to know how to burn more calories at rest ... and let's be honest who doesn't ... then just give this episode a listen!   In this episode I run through:   - How we burn calories.   - How we burn more calories every single day outside the gym than we do in the gym.   - Factors that affect how many calories we burn at rest.    - How to increase the number of calories you burn at rest every single day.   - My personal approach to this concept.   

This episode focuses on two pretty hot topics in the fitness industry, toning up and getting visible abs. I discuss what both of those terms actually mean, and how to achieve them!   In this episode I run through:   - What toning up means, and the two important factors needed to do it   - Why people can be at a happy weight on the scales but not look fit or toned   - The typical runner's body   - The fear of "getting too muscular" and why this is funny to me   - Why building muscle is so much harder than losing fat   - The two things that are required in order to get visible abs    - Why most over 99% of people don't have abs

If you want to know the secret to losing weight while also loving life, give this episode a listen!   A busy mammy of 2 beautiful boys, Ciara has learned how to achieve her goal of weight loss while also being able to enjoy life!    No more restricting foods, not more guilt, just a new-found healthy relationship with food and fitness!   Educating people about nutrition and fitness is the new way forward!   Giving them the tools required to go it alone, is the key to long-term sustainable change!   

In this episode, Kev and I open up about our experiences with mental health, how we've struggled, but also how we've overcome that struggle. We chat about different things we've done, and still do, to help keep on top of our mental health. From a physical and mental standpoint, there are just so many ways to improve your mental health. Give this episode a listen and find out some of those ways!   I honestly feel that this episode could help so many people so please if you've enjoyed it and gotten something from it, share it with anybody and everybody!    Look after yourselves,   Love Kel x     You can catch Kev and learn more from him on his podcast. It's a podcast where Kev and his co-host Briana, talk in detail about "what it means to be human". Go check it out....   https://open.spotify.com/show/31fj0Ei4lUsJYd0svBhJc3?si=TVSKJtG3RVmJBYaUHVZJZg&dl_branch=1   You can also catch Kev on his Instagram page where he provides tips on small achievable tips that you can implement to stay on top of your mental health...   https://instagram.com/kevinrussell_?igshid=4rjoyd48yxwh    

Consistency is forever!   Scary thought?   Not when you know how to be consistent successfully, and in a way that fits into YOUR life!   In this episode I chat about:   - How everyone wants everything NOW, and how that can result in short-term satisfaction, but not long-term success.   - Drastic changes equal drastic results, but how drastic changes aren't sustainable.    - The importance of improving incrementally and consistently.    - The compound effect, massive results can be achieved through consistency.   - The beauty of the sweet spot with consistency.   - What works for one person doesn't necessarily work for another, there is no one plan that fits all.    

In this episode, I chat with a former client Clare Finn. Clare came through my 8-week personalised coaching program looking to lose weight, and to educate herself around nutrition and training. She wanted to develop a lifestyle that included all her favourite foods, training regularly, while also achieving the targets and long-term goals she set for herself.    In this episode we chat about:   - Clare's background.   - The approach she always took to weight loss before she started working with me, and why this didn't work.   - Her mindset coming into my 8-week program, and how that dramatically shifted throughout the 8 weeks.   - Her initial thoughts when she first received her personalised program.   - How she found my 8-week program and the benefits of working with me.   - How she's doing since finishing the program.   - Key takeaways she got from her 8 weeks of working with me.   

In this episode, I explain why we should never leave anything down to willpower. Willpower is the least reliable method of achieving any goal, whether it is a nutrition goal, a fitness goal, a work goal, or a relationship goal... DO NOT rely solely on willpower. Systems need to be put in place, a structure needs to be established, and habits need to be formed. You need to strive to become a "No Plan B" person.    This episode covers:   - How my 10km run this morning resulted in me recording this episode.   - The 3 steps to achieving any long-term goal, and becoming a "No Plan B" person.   - If your strategy for achieving a goal is left to willpower, you have already failed.     - How I put systems in place for managing my training, to get shit done.   - How you can apply "Systems over Willpower" to manage your training.   - How I put systems in place for managing my nutrition, to make sure I stay on track.    - How you can apply "Systems over Willpower" to manage your nutrition.   - Other areas in life that the "System over Willpower" approach applies to.   - Why I pride myself on being a "No Plan B" person. 

If I was asked as a nutritionist.... "If there was one topic related to nutrition that you feel could help 99% of the population, what would it be?".... my response would be this episode!   In this episode I explain, in detail:   - What the binge-restrict cycle is.   - How it affects most people, and how many might not even be aware of it.   - How we can have anything we want, but not everything we want, when it comes to food.   - The biggest culprit leading to the binge-restrict cycle.   - The process of weight loss with fad diets, and why it isn't sustainable long-term.   - Other culprits leading to the binge-restrict cycle, that aren't so obvious.    - The feedback I've gotten from so many clients about finally breaking the binge-restrict cycle, and finally living guilt-free when it comes to food.   - The only way to lose weight long-term.   - How to deal with special occasions, like birthdays, weddings, anniversaries, etc. when trying to lose weight.   - The last super approach, and why you should avoid this.    - The only 2 ways to achieve anything in life!   

This episode focuses on the many reasons that can result in an increase on the weighing scales, that have nothing to do with you gaining body fat.   In this episode I also discuss:   The difference between the terms 'body weight' and 'body fat'. Regardless of what you think, they are not the same thing!    If you are on a fat loss journey how to best use the weighing scale as a tool to measure success.   The only two ways to kick start fat loss again if you've noticed a plateau with your weight.   Why carrying more body fat, or more body muscle, results in you burning more calories at rest.   The two types of mindset approaches people can take if they don't see a shift on the weighing scales.    .....and why you should take the type B approach!           

In this episode, Kellie chats to a former client Dean Jacob. Dean came to Kellie looking to lose weight, increase fitness, and change his lifestyle. He started Kellie's 8-week program weighing 392 pounds and finished it weighing 348 pounds, a fat loss of 3 stone and 2 pounds in just 8 weeks. As of today, which is 6 weeks since Dean finished Kellie's program, he weighs 327 pounds, a total fat loss of 4 stone and 9 pounds in just 14 weeks.  What's even more impressive than the weight loss, is how Dean's mindset shifted throughout the 8 weeks, and how differently he looks at health and fitness now. He can finally enjoy his lifestyle while still losing weight and hitting his long-term goals in the process. If you want to know how to lose weight the right way, give this episode a listen! It will be sure to pull on the heartstrings in some parts and have you in knots of laughter in others!  To keep up to date with Dean and how he's doing give him a follow on Instagram, his handle is https://www.instagram.com/deanjacobmentalist/  

In this episode, Kellie talks about why being consistent is more important than being extreme when looking to achieve a goal.    Kellie discusses:   - Why we are creatures of extremes.   - Why an average plan followed consistently, is better than an extreme plan not followed at all.   - Why fad diets and quick fixes are just forms of being extreme, and why they don't work in the long-term.   - Breaking the binge-restrict cycle.   - The rock analogy: explaining how consistently working away at a specific goal will yield big results over time.   - The Olympians mindset.   - Nothing worth having is going to happen overnight.   - The cream rises to the top! 

If you love someone, share this podcast with them!   I honestly mean it when I say, this episode could change a life!   In this episode Kellie discusses:    - Your inner circle and what this term actually means.   - Where inspiration should stem from.   - Some examples of the people who inspire Kellie, and the reasons why they inspire her.   - The evolution behind why we strive to be liked by everyone, and why this concept is so outdated.   - It's okay to fight for someone who loves you. It's not okay to fight for someone to love you. There’s a huge difference.   - The persona cannot receive love, it can only receive praise.   - If you live by other people’s compliments, then you’ll die by their criticisms. Life is too short to sacrifice your dreams to fit in.   - We are hardwired to seek external validation, appreciation, and praise. Why we need to change this and avoid passing it on to our children.   - Advice you can use going forward to help you with your self-worth.      

This episode is heavily focused on mindset. It focuses on the mindset of breaking the chains of restriction we can find ourselves in by having so many self-limiting beliefs. Kellie talks about how many of us hold ourselves back with self-limiting beliefs. She discusses common self-limiting beliefs among the population, and how you can work through these to succeed in the aspects of life you always told yourself you couldn't. Kellie talks about questioning your beliefs to break these self-imposed prisons we cage ourselves in. She talks about how these self-imposed prisons are boundaries we set ourselves, they are set by nobody else! There are many key points in today's episode that you can start working on straight away to build a happier, healthier you.

In this episode Kellie talks about living in lockdown, and discusses different ways to help you get through it!   This episode is broken down into the 4 following headings:   1. Nutrition - Things you can do with your nutrition to help improve your mood, energy levels, and overall wellbeing.   2. Exercise - Simple ways to implement exercise into your daily routine, and how this can help you get through lockdown.   3. Sleep - why sleep is so important, and tips that you can implement straight away to improve your quality of sleep, and ultimately your overall health.   4. General tips - General everyday things you should be doing, and things you shouldn't be doing, that will help you get through lockdown.   Enjoy!  

In this episode, Kellie looks at many common nutrition and training myths and validates them as being true, or busts them as being false! Kellie also explains the science and mindset behind why the myths are true or false!   The common nutrition and training myths Kellie covers in this podcast are: - Carbs make you fat? - The less you weigh, the fewer calories you need? - Intermittent Fasting makes you burn fat quicker? - Specific times of the day are more beneficial for training?  - Eating late at night will make you fat? - Having your period can affect your weight on a scale? - Ket diets are the best for fat loss? - You need to use weights to tone up? - Breakfast is the most important meal of the day? - Aim to eat 1g of protein per kg of body weight? - Push-ups are not good for your womb? You do not want to miss this episode... Enjoy!    

In this episode Kellie lets you in on the secrets behind successful goal setting, and how to actually achieve those goals you've always wanted to!   Kellie discuss: - How to avoid over-expecting and under-delivering -Being specific: writing down goals, having a timeframe and having a metric for success - Having an accountability calendar and how to fill it in - Investing money in your goal and how this can help - Always having something in the calendar to work towards - Getting family and friends involved - Rinse and repeat - Consistency is key!  

In this episode Kellie runs through all the different approaches to nutrition and training that can be taken over the Christmas period.   Kellie discusses: - Choosing your suffering  - The two extreme approaches - The 'meet in the middle approach" -The approach Kellie takes herself, and would recommend you take over Christmas - An overall picture of how Kellie's Christmas is structured and what her day-to-day activities look like  - New Year resolutions and how to actually make resolutions that are achievable and will last - Why Kellie's clients are already at an advantage coming into the New Year! 

In this episode Kellie takes a deep dive into  the best practices to use in order to structure your daily nutrition effectively!  Kellie discusses: - The 3 types of nutrition categories you can fall into when looking to achieve your goals  - How many meals you should have per day and what macro- and micronutrients you should be consuming - An idea of meal times that you can apply to your day - Intermittent fasting (pushing out breakfast) - How to factor snacks into your day and why you should consume the snacks you enjoy the most - Some alterations of this general nutrition advice that might work better for you, if you have a crazy lifestyle - How to increase protein consumption for anyone who is finding it difficult, or anyone looking to build muscle - General protein requirements for each individual - Why it's so important to hit your protein requirements - TREAT MEALS and how you can factor them into your weekly lifestyle!!   

This episode takes a deep dives into the 4 ways we burn calories. In this episode Kellie discusses: - BMR (Basal Metabolic rate) and on average the percentage of calories expenditure this has on the body - NEAT (Non-Exercise Activity Thermogenesis) and on average the percentage of calories expenditure this has on the body - TEF (Thermic Effect of Food) and on average the percentage of calories expenditure this has on the body - EAT (Exercise Activity Thermogenesis) and on average the percentage of calories expenditure this has on the body Kellie also talks about how you can easily increase your calorie expenditure daily, helping you to get into a calorie deficit and therefore helping you to lose weight.... if that's your goal of course!  Kellie simplifies each topic in order for you to easily understand them, and also explains how you can easily implement them into your life!

This episode dives into the best way for you to lose weight so that it's long-term and sustainable! In this episode Kellie discusses: - Calories - Calorie deficit - How to figure out your calorie number - Comparing a calorie deficit to saving money so that you can easily understand it - Different methods that you can use to make sure you stay in a calories deficit, and therefore lose weight  - The two most important things in order to successfully lose weight - Why consistency is key!    Check her out on the following platforms: https://www.instagram.com/kelliefennellfitness/ https://www.facebook.com/kelliefennellfitness/ https://www.kelliefennellfitness.com/

This episode is an introduction to Kellie Fennell. Kellie runs through a brief summary of her background, how she got into health and fitness and where she is now.  Check her out on the following platforms: https://www.instagram.com/kelliefennellfitness/ https://www.facebook.com/kelliefennellfitness/ https://www.kelliefennellfitness.com/