The scale can be useful.

But it can also be incredibly misleading if you expect it to tell you more than it actually can.

In this episode of Resilient Humans, Kevin breaks down the difference between weight loss and fat loss, and explains why body weight can change for reasons that have nothing to do with gaining or losing fat.

Water retention, carbohydrate intake, digestion, muscle mass, training stress, and hydration can all influence the number you see on the scale.

Kevin also explains what metabolism actually is, how muscle mass affects your energy needs, and why preserving muscle should be a major priority when trying to lose fat.

The goal isn't simply to become lighter.

It's to become healthier, stronger, more capable, and more resilient.

In This Episode

• Why weight loss and fat loss are not the same thing
• What the scale can — and can't — tell you
• Why water weight can change quickly
• How carbohydrate intake and glycogen affect scale weight
• Why strength training can improve body composition without dramatically changing body weight
• What metabolism actually means
• How muscle mass affects energy expenditure
• Why losing weight can reduce your overall energy needs
• Better ways to measure progress beyond the scale
• Why body-fat measurements should also be viewed as trends rather than perfect numbers

Key Takeaway

The scale measures your total body weight.

It doesn't tell you whether a change came from fat, muscle, water, glycogen, or digestion.

So don't let one number determine whether you believe you're making progress.

Look at the bigger picture.

Quote of the Episode

“The scale isn't lying to you. You're just asking it to answer questions it can't answer.”

Better Ways to Measure Progress

Along with body weight, consider:

• Waist measurements
• How your clothes fit
• Strength and performance
• Energy levels
• Fitness and conditioning
• Consistency with your habits
• Progress photos, if they're useful to you
• How you actually feel

One measurement gives you a number.

Several measurements give you context.

Your Challenge

If you use the scale this week, try not to immediately label the number as “good” or “bad.”

Instead ask:

What does this number actually tell me?

Then look at the rest of the evidence.

Are you stronger?

Are your clothes fitting differently?

Are your habits improving?

Are you more capable than you were a few months ago?

Build a bigger scoreboard.

Because the goal was never just to weigh less.

The goal is to become healthier, stronger, and more resilient.

As always, please like, share, and subscribe.

If you would like some help, please reach out! I'd love to be your coach.

Thanks for listening!

_________________________________

Connect with me!

https://www.instagram.com/cfcoach_kevin/

https://ifixyourmindset.com

Feel free to join my free Facebook group. In it, I post helpful advice and resources for improving your fitness, nutrition and mindset.

https://www.facebook.com/groups/fitnessnutritionmindsetmoncton

“Always something, never nothing” is a phrase Kevin uses all the time.

And it still matters.

On hard days, during injury, when life gets chaotic, or when motivation is low, doing something can be exactly what keeps the habit alive.

But there’s another side to that idea.

If “at least I moved my body” becomes the default every single workout, it can quietly turn into complacency.

In this episode of Resilient Humans, Kevin explores the difference between maintaining the habit and creating meaningful progress.

Because showing up matters — but if you want to get stronger, fitter, more capable, or more resilient, eventually you need to challenge yourself.

In This Episode

• Why “always something, never nothing” should be your floor, not your ceiling
• The difference between showing up and actually training
• Why scaling for injury doesn’t always mean making the whole workout easier
• How to distinguish legitimate pain from normal exercise discomfort
• Why constantly backing off teaches you to back off
• How challenge builds confidence, capacity, and resilience
• Why easy days matter — but shouldn’t become every day
• How to decide whether today is a minimum day, recovery day, rehab day, or training day

Key Takeaway

Showing up preserves the habit.

Challenge creates the adaptation.

There are absolutely days when simply moving your body is enough.

But if you’re healthy, capable, and ready to train, don’t use “something is better than nothing” as permission to avoid effort.

Quote of the Episode

“Always something, never nothing was supposed to be your floor. It was never supposed to become your ceiling.”

Your Challenge

Before your next workout, ask yourself:

Am I here to maintain today — or am I here to improve?

Both answers are valid.

If today is a recovery day, recover.

If today is a rehab day, adapt.

If life is chaotic and you’re just keeping the habit alive, do something.

But if today is a training day?

Train.

Push the pace.

Choose the appropriate challenge.

Add a little weight.

Hold on a little longer.

Because something beats nothing.

But challenge beats complacency.

As always, please like, share, and subscribe.

If you would like some help, please reach out! I'd love to be your coach.

____________________________

Connect with me!

Instagram: https://www.instagram.com/cfcoach_kevin/

Website: https://ifixyourmindset.com

Feel free to join my free Facebook group. In it, I post helpful advice and resources for improving your fitness, nutrition and mindset.

https://www.facebook.com/groups/fitnessnutritionmindsetmoncton

What happens when you're constantly achieving, but never quite feel like you're doing enough?

For the milestone 200th episode of Resilient Humans, I'm welcoming back Mark England for his fifth appearance on the podcast!

In Episode 199, I explored a personal struggle: the battle between achievement and unfulfillment. I love setting goals, taking on challenges, learning new skills, and pushing myself outside my comfort zone. But I've started questioning something: At what point does the drive to achieve become a trap?

When you reach one goal, there's always another one waiting. The finish line keeps moving, and we rarely stop long enough to appreciate how far we've come.

Mark and I explore the relationship between ambition, identity, self-talk, and fulfillment. We discuss why high achievers often struggle to celebrate their accomplishments, how the language we use shapes our perception of success, and whether gratitude might be the missing link.

In this episode, we explore:

• Why achieving more doesn't always lead to feeling more fulfilled.
• The difference between healthy ambition and constantly needing to prove yourself.
• How our language and internal stories influence our relationship with success.
• The importance of celebrating small and big wins.
• How gratitude and ambition can coexist.
• Whether it's possible to be content with where you are while still striving for more.

The big question: Can you be proud of where you are without losing your drive to get where you want to go?

This episode isn't about abandoning ambition or settling for less. It's about learning to appreciate the journey instead of making fulfillment conditional on the next achievement.

Because maybe the goal isn't to stop climbing mountains. Maybe it's to occasionally turn around and appreciate the view.

🛠 Resources & Links:

🌐 Learn more: enlifted.me

📸 Instagram: @enliftedcoaches

🎧 Podcast: Get Enlifted Podcast

Connect with me!

📸 Instagram – @cfcoach_kevin

🌐 ifixyourmindset.com

💬 Join my free Facebook group: Fitness, Nutrition & Mindset – Moncton

As always, please like, share, and subscribe.

Thanks for listening 💪

What if the pursuit of getting the most out of life is actually preventing you from enjoying it?

In this episode of Resilient Humans, Kevin shares a personal struggle with achievement, ambition and the fear of missing out. Between running CrossFit Moncton, firefighting, continuing his education, competing in races, acting, camping, family life and recording this podcast, his calendar rarely has an empty space.

And while he genuinely enjoys all these experiences, he's started asking himself a difficult question: At what point does trying to do everything come at the expense of the things that matter most?

This episode explores the tension between doing too much and feeling unfulfilled when we do too little. It's a conversation about ambition, the pressure to constantly achieve, the hidden costs of saying yes and learning to appreciate the life we're already living.

There's no perfect formula or neatly packaged solution here. Just an honest conversation about finding fulfillment in a world full of opportunities.

In this episode

• The achievement trap: why accomplishing one goal often leads immediately to chasing another.
• How the fear of missing out can drive us to overcommit.
• Why every yes comes with a hidden no.
• The difference between a busy life and a fulfilling one.
• How rest, recovery and being present contribute to resilience.
• Three questions to consider before taking on another commitment.

Quote of the episode

"At the end of my life, I want to look back on a life that was full. Not just a calendar that was full."

Your challenge

Take an honest look at your calendar. Are you spending your time on the experiences and people that matter most, or simply filling every available moment?

If you're constantly busy, consider what you could let go of to create some breathing room. If you've stopped challenging yourself, think about something meaningful you've been putting off.

You don't need to fill every minute to live a fulfilling life. And you don't need to abandon your ambitions to enjoy the life you've already built.

As always, please like, share, and subscribe.

If you would like some help, please reach out! I'd love to be your coach.

Thanks for listening!

Connect with me!

Instagram: https://www.instagram.com/cfcoach_kevin/

Website: https://ifixyourmindset.com

Feel free to join my free Facebook group. In it, I post helpful advice and resources for improving your fitness, nutrition and mindset.

https://www.facebook.com/groups/fitnessnutritionmindsetmoncton

In this episode, I welcome Jason Lyle back to the podcast to talk about his new book, The Sacred Grit. Jason first joined me last year, and this conversation takes us even deeper into his journey—from addiction, infidelity, and shame to rebuilding his life through honesty, nervous system regulation, and authentic living.

One of the biggest themes that stood out to me is the difference between simply grinding through life and doing the deeper work of understanding what's driving your behaviors. Jason challenges the common idea of "just push harder" and instead explains why real resilience starts with truth.

We explore imposter syndrome, emotional regulation, response versus reaction, the role of breath, and why so many men spend their lives trying to become someone else instead of discovering who they already are.

Jason also shares how adventure, nature, and intentional discomfort help people reconnect with themselves in ways that classrooms and lectures often can't.

In This Episode, We Cover:

• The story behind Jason's new book, The Sacred Grit
• Why writing the book became part of his own healing journey
• The difference between beginner syndrome and imposter syndrome
• What it means to live authentically
• Why your inner world needs to match your outer life
• Learning to respond instead of react
• How nervous system regulation changes decision-making
• Why having a plan matters more than relying on willpower
• Cold exposure and staying present through discomfort
• The connection between breath, awareness, and emotional regulation
• Why nature is one of life's greatest teachers
• The role of adventure in helping men reconnect with themselves
• How language shapes our thoughts, emotions, and behaviors
• The difference between grit and Sacred Grit

Key Takeaways

• Authenticity begins when your actions align with your values.
• Lasting change comes from consistent daily decisions—not dramatic breakthroughs.
• Learning to pause creates space for better choices.
• Your breath can be one of your most powerful tools for emotional regulation.
• Nature has a unique way of revealing who we really are.
• Real resilience isn't about pushing harder—it's about becoming more honest with yourself.

One Question to Reflect On

Am I reacting to life… or responding with intention?

This conversation is a reminder that resilience isn't about pretending to have it all together—it's about having the courage to face the truth, do the inner work, and become the person you were meant to be.

Connect with Jason:

Book - https://a.co/d/0f5wFHHD

📸 Instagram – https://www.instagram.com/thesacredgrit/

🌐 Website – https://thesacredgrit.com/

🎙️ Podcast – https://thesacredgrit.com/podcast

_____________________________________

As always, please like, share, and subscribe.

And if you want to dig deeper, or you’re looking for support—reach out. I’d love to help.

Connect with me!

📸 Instagram – @cfcoach_kevin

🌐 ifixyourmindset.com

💬 Join my free Facebook group for tips on fitness, nutrition & mindset: Facebook Group

“Nobody is coming to save you” sounds harsh.

But this episode isn’t about doing everything alone. It’s about understanding the difference between support and rescue.

Your doctor can give you advice. Your coach can create a plan. Your spouse can encourage you. Your friends can support you.

But eventually, the ball comes back to you.

In this episode of Resilient Humans, Kevin explores why taking ownership of your next move is one of the most important parts of resilience. You can’t control everything that happens to you, but you can almost always control what you do next.

And that’s where your power lives.

In This Episode

• Why ownership is different from blame
• The difference between getting support and waiting to be rescued
• Why great coaching should build competence instead of dependence
• How we unknowingly outsource our health, happiness, and future to other people
• Why resilient people focus on what they can control
• How asking “What’s my next move?” can help when life feels overwhelming
• Why asking for help is sometimes the most resilient action you can take

Key Takeaway

You are not responsible for everything that happens to you.

But you are responsible for what you do next.

You didn’t choose the injury, the stressful week, the layoff, or what someone said to you.

But you still have a move.

Maybe it’s making the phone call.

Booking the appointment.

Going for the walk.

Apologizing.

Asking for help.

Going to bed.

Making the next meal better.

You don’t need to solve everything today.

You just need to make the next move.

Quote of the Episode

“Whatever happens, I still have a move.”

Your Challenge

Choose one area of your life where you currently feel stuck and ask yourself three questions:

What is outside my control?

Acknowledge it and stop wasting energy trying to control it.

What support do I need?

A coach? A friend? A healthcare professional? Someone to simply listen?

What’s my next move?

Choose one action and take it.

Because resilience isn’t about having control over everything.

It’s about knowing that even when life doesn’t go according to plan, you still have a move.

As always, please like, share, and subscribe.

If you would like some help, please reach out! I'd love to be your coach.

Thanks for listening!

____________________________________________

Connect with me!

https://www.instagram.com/cfcoach_kevin/

https://ifixyourmindset.com

Feel free to join my free Facebook group. In it, I post helpful advice and resources for improving your fitness, nutrition and mindset.

https://www.facebook.com/groups/fitnessnutritionmindsetmoncton

As summer gets into full swing, Resilient Humans is taking a short break.

In this episode, Kevin reflects on some of the biggest lessons from the past year—from resilience and emotional regulation to capability, aging, identity, and what it truly means to take care of your health.

It's also an opportunity to say thank you. Nearly 200 episodes into the podcast, the support, messages, and conversations from listeners continue to make this journey worthwhile.

While there won't be any new episodes over the summer, Kevin will be recharging, collecting new ideas, and lining up some incredible guests for the fall.

And with Episode 200 just around the corner, there's plenty to look forward to.

Connect with me!

📸 Instagram: https://www.instagram.com/cfcoach_kevin/

🌐 Website: https://ifixyourmindset.com

💬 Feel free to join my free Facebook group. In it, I post helpful advice and resources for improving your fitness, nutrition and mindset.

👥 https://www.facebook.com/groups/fitnessnutritionmindsetmoncton

This episode is different. It's personal.

A few weeks ago, Kevin's father fractured his hip and ultimately passed away. During his final week in the hospital, Kevin and his family witnessed moments that left them heartbroken - moments that raised difficult questions about dignity, caregiving, and the realities of an overwhelmed healthcare system.

This isn't an episode about blaming healthcare workers. In fact, it's quite the opposite. It's an acknowledgment that incredible people are working within a system that often cannot meet the growing needs of the population.

Most importantly, it's a conversation about something we still have control over: our own health.

Because after witnessing his father's final days, Kevin became even more convinced that health isn't just about living longer. It's about maintaining capability, preserving independence, and increasing the chances that we can live - and eventually die - with dignity.

Why do you exercise?

For many people, the answer changes over time.

What starts as a desire to lose weight, look better, or "get back in shape" often evolves into something much deeper. In this episode of Resilient Humans, Kevin explores the shift that happens when fitness stops being about fixing perceived flaws and starts becoming a tool for building strength, capability, and resilience.

This isn't an episode about workouts, calories, or PRs. It's about identity. It's about how training teaches us to handle stress, adapt to challenges, and show up for life with confidence.

Because eventually, the gym becomes about much more than the gym.

🔑 In This Episode:

• Why many people begin exercising from a place of dissatisfaction
• The subtle shift from self-improvement to self-respect
• How training prepares you for challenges outside the gym
• Why exercise can provide stability in a chaotic world
• The connection between fitness, confidence, and resilience
• What it means to become "harder to break"
• Why capability may be one of the greatest gifts of consistent training

💬 Quote of the Episode:

"The goal was never perfection. The goal was never punishment. The goal was always strength."

🧠 Key Insight:

The longer you train, the less it becomes about changing your body and the more it becomes about building trust in yourself.

Trust that you can show up.

Trust that you can do hard things.

Trust that you'll be okay when life gets difficult.

That's resilience.

🎯 Reflection Challenge:

Ask yourself:

👉 Why do I exercise?

Is it still about fixing something?

Or has it become about strengthening something?

Take a few minutes this week to think about what your training allows you to do—not just physically, but mentally and emotionally.

👋 Connect with Kevin:

📸 Instagram: https://www.instagram.com/cfcoach_kevin/

🌐 Website: https://ifixyourmindset.com

💬 Free Facebook Group:

https://www.facebook.com/groups/fitnessnutritionmindsetmoncton

As always, please like, share, and subscribe.

If you would like some help, please reach out! I'd love to be your coach.

Thanks for listening!

What happens when you put in the work… and the result still isn’t what you hoped for?

In this episode of Resilient Humans, Kevin reflects on the recent CrossFit Total at CrossFit Moncton—a day where many members hit huge PRs… and he didn’t.

Instead of turning the episode into a conversation about strength numbers, Kevin explores something deeper:

• how we interpret setbacks
• the danger of tying identity to performance
• and why resilience is often revealed most clearly when things don’t go according to plan

From tendonitis and lack of sleep to being on-scene at an active fire the day before, this episode is a powerful reminder that performance never happens in isolation.

🔑 In This Episode:

• Why context matters when evaluating performance
• The emotional side of not hitting a PR
• How stress, recovery, and life load affect results
• The danger of outcome-based identity
• Why resilience is really about perspective
• How to separate performance from self-worth

💬 Quote of the Episode:

“Your performance is information—not identity.”

🎯 Reflection Challenge:

Think about an outcome you’re attaching too much meaning to right now.

Ask yourself:

• Am I evaluating this honestly… or emotionally?
• What context might I be ignoring?
• What if the real win is how I responded?

As always, please like, share, and subscribe.

If you would like help building resilience physically, mentally, and emotionally—I’d love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

📸 https://www.instagram.com/cfcoach_kevin/

🌐 https://ifixyourmindset.com

👥 https://www.facebook.com/groups/fitnessnutritionmindsetmoncton

In this episode, I sit down with Cody Gillies — a career and volunteer firefighter, husband, father of two, and someone who’s walked through trauma, addiction, depression, and a near suicide attempt… and came out the other side with a completely different perspective on resilience.

What stood out to me most about Cody wasn’t just the adversity he’s faced — it was his willingness to talk openly about it.

We get into his childhood growing up with an abusive father struggling with addiction, how endurance sports became both an escape and a coping mechanism, and how years of unresolved trauma slowly built beneath the surface while he pushed harder and harder through life.

Cody shares how firefighting, lack of sleep, overtraining, alcohol, and constant stress eventually led him to a breaking point — and how stepping away from the job for 18 months ultimately became the beginning of rebuilding his life.

This conversation is really about post-traumatic growth.

Not just surviving hard things — but learning how to reframe them, learn from them, and use them to become a better human being.

We also dive deep into self-talk, vulnerability, the importance of reflection, and why many people mistake “pushing through” for actual resilience.

This one is raw, honest, and incredibly important.

In This Episode, We Cover:

• Growing up with addiction, abuse, and unpredictability
• How childhood experiences shape coping mechanisms later in life
• Using endurance sports as both therapy and escape
• The connection between sleep deprivation, stress, and mental health
• Why overtraining can become destructive instead of healthy
• Firefighter culture, trauma exposure, and emotional suppression
• The slow build into depression and suicidal ideation
• Why many first responders don’t recognize they’re struggling
• How podcasts and vulnerable conversations helped Cody seek help
• The role of therapy, sleep, nutrition, and movement in recovery
• The power of reframing trauma and changing internal language
• PTSD as an “injury” instead of a permanent identity
• Why vulnerability is actually one of the hardest things you can do
• How reflection creates growth after hardship

Key Takeaways

• Resilience isn’t about avoiding struggle — it’s about learning from it
• You can’t heal while constantly running from yourself
• Sleep, nutrition, and movement are foundational to mental health
• The language you use shapes how you experience hardship
• Vulnerability creates connection, not weakness
• Reflection is where growth actually happens

One Question to Reflect On

Am I pushing through my struggles… or actually learning from them?

This conversation is a reminder that resilience isn’t about pretending you’re okay... it’s about having the courage to face what’s really going on and taking the next step forward anyway.

_____________________________________

As always, please like, share, and subscribe.

And if you want to dig deeper, or you’re looking for support—reach out. I’d love to help.

Connect with me!

📸 Instagram – @cfcoach_kevin

🌐 ifixyourmindset.com

💬 Join my free Facebook group for tips on fitness, nutrition & mindset: Facebook Group

Most people think their workouts drive their results—but they only make up a small part of the picture.

In this episode, I break down TDEE (Total Daily Energy Expenditure) and the 4 components that determine how many calories you burn each day:

• BMR (60–70%) – staying alive
• NEAT (15–30%) – daily movement
• EAT (5–10%) – exercise
• TEF (~10%) – digesting food

The big takeaway?

Your daily habits matter more than your workouts.

If you want better results:

• Move more throughout the day
• Lift weights to build muscle
• Eat enough protein
• Stop relying on workouts alone

👉 Book an InBody scan: cfmoncton.as.me/inbody

____________________________________________

As always, please like, share, and subscribe.

If you would like some help, please reach out! I'd love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

📸 https://www.instagram.com/cfcoach_kevin/

🌐 https://ifixyourmindset.com

👥 https://www.facebook.com/groups/fitnessnutritionmindsetmoncton

In this episode of Resilient Humans, Kevin flips the script on resilience by exploring what it looks like when it’s missing.

Most people don’t walk around thinking they lack resilience—they just feel overwhelmed, stuck, reactive, or drained… and assume “life is hard.”

But often, it’s not just life—it’s how we’re responding to it.

Kevin breaks down 6 key signs of low resilience, with real-life examples you’ll likely recognize, and practical strategies to help you build it back.

🔑 What You’ll Learn:

• The difference between life being hard vs. lacking resilience
• 6 common patterns that signal low resilience
• Why fragility, rigidity, and avoidance keep people stuck
• How reactivity and victim mindset show up in everyday life
• Practical ways to build resilience through small, consistent actions

🧱 The 6 Signs:

1. Fragility – Small stress creates big reactions
2. Rigidity – “All or nothing” thinking
3. Breakdown – Accumulated stress leads to burnout
4. Avoidance – Escaping instead of addressing problems
5. Reactivity – Acting emotionally without pause
6. Victim Mindset – Believing you have no control

🛠️ Key Takeaways:

• Build capacity by doing hard things on purpose
• Stay flexible—something is always better than nothing
• Shorten your recovery time when things go off track
• Face problems earlier instead of letting them grow
• Create a pause between stimulus and response
• Focus on what you can control

🎯 Your Challenge:

Pick one of the six areas and focus on it this week.

Ask yourself:

👉 “How am I responding to stress—and how could I handle it better?”

Start small. That’s where resilience is built.

As always, please like, share, and subscribe.

If you would like some help, please reach out! I'd love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

📸 https://www.instagram.com/cfcoach_kevin/

🌐 https://ifixyourmindset.com

👥 https://www.facebook.com/groups/fitnessnutritionmindsetmoncton

In this episode, I sit down with Scott Hewlett — a second-generation firefighter, instructor, peer support leader, and host of the Multiple Calls Podcast — for a conversation that goes far beyond tactics and training.

What stood out to me in this one is how Scott challenges a lot of the things we hear over and over again in the fire service — the phrases, the mindset, and the identity people attach to the job.

We talk about the balance between grit and softness, and why the best firefighters aren’t one or the other — they’re both. Scott breaks down what he calls a “dimmer switch,” not a light switch, where you adjust based on the situation instead of defaulting to one mode.

We also get into mentorship, culture, and the responsibility that comes with the job — not just to perform, but to think critically, take ownership, and continuously improve.

This episode is about perspective. It’s about questioning what you’ve been told, understanding why you do what you do, and showing up as a better human — not just a better firefighter.

In This Episode, We Cover:

• Why you shouldn’t let anyone steal a day of your career
• The concept of grit vs softness — and why you need both
• The “dimmer switch” approach to performance and empathy
• Why blindly following advice can hold you back
• The importance of filtering information and thinking critically
• Why being a firefighter is a lifelong learning process
• The reality of burnout, mental health, and peer support
• Why “helping people” isn’t always what you think it is
• The danger of common phrases like “kid calls are the worst”
• How mindset shapes your experience on the job
• Why most “boring calls” are actually opportunities to improve
• The role of mentorship in shaping the next generation
• Why resilience doesn’t always feel like strength

One Question to Reflect On

Am I thinking for myself… or just repeating what I’ve been told?

This conversation is a reminder that resilience isn’t just about doing hard things —

it’s about understanding why you’re doing them in the first place.

🛠 Resources & Links — Scott Hewlett

🎧 Podcast: Multiple Calls Podcast

📸 Instagram: @multiplecallspodcast

📧 Email: multiplecalls@gmail.com

As always, please like, share, and subscribe.

And if you want to dig deeper, or you’re looking for support—reach out. I’d love to help.

Connect with me!

📸 Instagram – @cfcoach_kevin

🌐 ifixyourmindset.com

💬 Join my free Facebook group for tips on fitness, nutrition & mindset: Facebook Group

In this episode of Resilient Humans, Kevin challenges one of the most common (and limiting) beliefs we hear as we age:

“I’m getting old.”

Inspired by a 99-year-old man training in the gym five days a week, this episode dives into what resilience really looks like over time—and how your mindset about aging may be shaping your future more than you realize.

Drawing on research from Becca Levy, Kevin explores how the beliefs we hold about aging can directly impact our physical health, cognitive ability, and even lifespan.

___________________________________________

As always, please like, share, and subscribe.

If you’d like help building a more focused, grounded, resilient life—I’d love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

• Instagram: @cfcoach_kevin
• Website: https://ifixyourmindset.com
• Free Facebook Group: Fitness, Nutrition & Mindset Moncton

In this episode, I sit down with Jesse Bond — president of Southwest Fire Academy, firefighter, and someone who’s built his life around doing hard things on purpose.

Jesse has lived through high-stress environments, burnout, and the realities of a career where the stakes are as real as they get. But what stood out most in this conversation wasn’t just what he’s done — it’s how he’s chosen to live.

We get into his philosophy of “getting younger as you age”, and what that actually looks like in practice — from cutting out alcohol, dialing in nutrition, and building non-negotiables, to creating systems that allow him to show up with energy both at work and at home.

We also talk about burnout — what it feels like when your nervous system is completely drained, and how easy it is to miss until it hits hard. Jesse shares how he navigated that, and what he’s put in place to make sure it doesn’t happen again.

This episode is about ownership, intention, and the reality that most people don’t know how bad they feel… until they feel better.

In This Episode, We Cover:

• Jesse’s philosophy: “Get younger as you age”
• Why energy is one of the most overlooked performance metrics
• The role of nutrition, sleep, and training in long-term resilience
• Why eliminating alcohol can be a game changer
• How burnout actually shows up — and why most people miss it
• The impact of nervous system overload and constant stress
• Why modern life is working against your focus and energy
• Social media, dopamine, and the “always on” culture
• The importance of silence, stillness, and creating space
• Mentorship, environment, and surrounding yourself with the right people
• Why most people say they want change — but don’t change their actions
• The difference between good and great in high-performance environments
• What real resilience looks like when things get hard

Key Takeaways

• Energy isn’t random — it’s built through daily habits
• Burnout doesn’t happen overnight — it builds quietly
• Most people are operating below their potential without realizing it
• Small, consistent changes will outperform extreme short-term effort
• Your environment and the people around you shape your standards
• Doing hard things on purpose makes everything else easier

One Question to Reflect On

Am I building a life that gives me energy… or one that slowly drains it?

This conversation is a reminder that resilience isn’t just about pushing through

it’s about building a life that allows you to keep showing up.

🛠 Resources & Links — Jesse Bond

Instagram: Jesse Bond

📸 Instagram: Southwest Fire Academy

🚒 Website: https://southwestfireacademy.ca/

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As always, please like, share, and subscribe.

If you’d like help building a more focused, grounded, resilient life—I’d love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

• Instagram: @cfcoach_kevin
• Website: https://ifixyourmindset.com
• Free Facebook Group: Fitness, Nutrition & Mindset Moncton

In this episode of Resilient Humans, Kevin revisits one of his most important topics from 2022—the difference between reacting and responding—and updates it with deeper insight and real-life application.

In a world designed to trigger instant reactions—through stress, notifications, and constant input—learning to pause and respond intentionally is a true superpower.

This episode breaks down how small, everyday moments shape your identity—and how mastering your response can change your relationships, habits, and overall direction in life.

🔑 What You’ll Learn:

• The key difference between reacting (automatic) and responding (intentional)
• Why the “pause” is where your power lives
• How this shows up in relationships, nutrition, workouts, work, and mindset
• Why longer exhales can calm your nervous system in stressful moments
• How better questions lead to better decisions
• How to identify and prepare for your personal triggers
• Why delaying your reaction can completely change the outcome

💬 Quote of the Episode:

“Between stimulus and response, there is a space. In that space is our power to choose.”

🧠 Practical Tools:

• Breathe: Use longer exhales to calm your body
• Ask better questions: Slow down your thinking
• Know your triggers: Prepare before they happen
• Delay your reaction: Time reduces emotional intensity

🎯 Your Challenge:

This week, catch one moment where you would normally react.

Pause.

Breathe.

Choose differently.

That’s how you build resilience—one decision at a time.

___________________________________________

As always, please like, share, and subscribe.

If you’d like help building a more focused, grounded, resilient life—I’d love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

• Instagram: @cfcoach_kevin
• Website: https://ifixyourmindset.com
• Free Facebook Group: Fitness, Nutrition & Mindset Moncton

I'm back from fire school (thanks Southwest Fire Academy) and ready to share some stories and lessons learned.

These lessons aren't just for first responders. They can be implemented in YOUR life, whether it's with your family, your coworkers, or your community.

I appreciate all the congratulations and I'm looking forward to serving my community in a different way.

Thanks again for listening and talk to you soon. 

___________________________________________

As always, please like, share, and subscribe.

If you’d like help building a more focused, grounded, resilient life—I’d love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

• Instagram: @cfcoach_kevin
• Website: https://ifixyourmindset.com
• Free Facebook Group: Fitness, Nutrition & Mindset Moncton

In this episode, I sit down with Brian Baumal — a registered psychotherapist who specializes in eating behavior, weight management, and restrictive eating disorders — and someone who has lived through the exact struggles he now helps others overcome.

Brian shares the moment everything changed for him — not through motivation, but through shame. A moment at Disney World forced him to confront the reality of how he was living, and instead of running from it, he used it as a catalyst for change.

This episode challenges a lot of what people believe about weight loss, discipline, and motivation. It’s not about doing more, trying harder, or being perfect. It’s about slowing down, building systems, and learning how to work with your psychology instead of against it.

We also get into perfectionism, the “f*ck it” moment, and why so many people stay stuck in cycles of starting over.

If you’ve ever felt like you’re doing everything right but still falling back into old habits — this one’s for you.

Key Takeaways

• Lasting change comes from systems, not motivation
• Perfection is the fastest path to failure
• Shame isn’t the enemy — avoiding it blindly is
• You don’t need to fix everything — you need to understand what’s driving it
• Progress comes from awareness, not punishment
• Slow, consistent change will always beat quick fixes

One Question to Reflect On

Is my desire for quick results being driven by progress… or by shame?

This conversation is a reminder that resilience isn’t about being perfect —

it’s about staying in it when things don’t go perfectly.

🛠 Resources & Links — Brian Baumal

🌐 Learn more: https://alivapsychotherapy.com

🛠 Resources & Links — Kevin Wood

🎧 Podcast: Resilient Humans

🌐 Blog: https://www.crossfitmoncton.com/blog

📸 Instagram: @kevinwood

Not a typical episode, just a life update.

I have a birthday coming up.

A weightlifting meet in a couple weeks.

I bought a Big A$$ Calendar and filled it in.

And I'm leaving for Fire School until the middle of March. I'll be taking a break from recording new episodes until I get back. A great time to sift through some older ones you may have missed.

Thanks again for listening and talk to you soon.

___________________________________________

As always, please like, share, and subscribe.

If you’d like help building a more focused, grounded, resilient life—I’d love to be your coach.

Thanks for listening!

📲 Connect with Kevin:

• Instagram: @cfcoach_kevin
• Website: https://ifixyourmindset.com
• Free Facebook Group: Fitness, Nutrition & Mindset Moncton