Favorite Podcasts

Heavy Checklist – “A podcast touching on an array of topics. featuring Discovery Channels Heavy D from the hit tv show Diesel Brothers. Along with long time friends and guests.”

This podcast covers pretty much everything. Entrepreneurship, family, faith, fitness, philanthropy, growth etc. I love this podcast because it really is a checklist. It is so motivating & at the end of each episode they challenge you to implement a few things each week, all of which I have loved.

Oprah’s Super Soul Conversations – “Awaken, discover and connect to the deeper meaning of the world around you with SuperSoul. Hear personal Oprah’s selection of her interviews with thought-leaders, best-selling authors, spiritual luminaries, as health and wellness experts. All designed to light you up, guide you through life’s big questions and help bring you one step closer to your best self.”

Nothing more needs to be said about this podcast, it is perfectly described. Listening will leave you feeling radiant with positive energy.

Up & Vanished – (Season 1) “Payne tackles his first cold case story, the long unsolved disappearance of Georgia high school teacher and former pageant queen, Tara Grinstead. The 11-year old case remains the largest case file in Georgia history. Up and vanished aims to tell compelling, true stories and give these cases the exposure they deserve.”

This podcast always leaves me wanting more. I also love that when Payne starts out he isn’t a seasoned professional and he has no problem telling you he’s learning as he goes. This cold case is cracked because Payne brings so much attention to the case. You must listen to this guilty-pleasure.

Rise Podcast – “Rise is a podcast hosted by Mogul CEO Rachel Hollis. A bold conversation with fellow business powerhouses that provides the listener with real-life tangible takaways.”

I love Rachel Hollis in general, if you haven’t read her book Girl, Wash Your Face. Go buy it. RIGHT NOW. Hands down the #1 book I’ve read to date. She is real and honest. She really is tangible to everyday people like you and me trying to chase our dreams. Her & her story are both equally inspiring.

The GaryVee Audio Experience – “On this podcast you’ll find a mix of my #AskGaryVee show episodes, keynote speeches on marketing and business, segments from my DAILYVEE video series, interviews and fireside chats I’ve given, as well as new and current thoughts I record originally for this audio experience!”

This recommendation comes along with a caution that it is not suitable for all audiences. GaryVee is VERY intense, some episodes too intense for me but there are some GEMS hidden inside. Gary is wildly passionate & extremely motivating. If you’re ever stuck in a rut, he will pull you out. Parental guidance advised.

Rise Together – “Hosted by Rachel and Dave Hollis the Rise Together podcast is more than just a conversation about their relationship. Each episode is filled with tangible advice that will get you and your partner to be the best versions of yourselves.”

Again I’m obsessed with Rachel Hollis & I think relationships are SO IMPORTANT. Probably the most important thing. Her and her husband who are pretty dang funny give their best relationship advice.

What are some of your favorite podcasts? Send me a message! I am ALWAYS looking for new ones to listen to.

Xx, Kennah

H20 intake

Something I’ve changed up recently is my water intake! I’ve always been THE WORST when it comes to drinking water throughout the day. The only time I can remember drinking enough was at cheer camp because we were forced and it was HOT working in the sun all day.

The recommended amount depends on your weight, take your weight divided by 2 and that’s how many ounces you need to be drinking in a day. I account for my workouts and increase my water intake during vigorous workouts.

I know a lot of people say you’re “supposed” to drink a gallon a day regardless, but a lot of your water actually comes from your food. I promise your body will get used to it and you won’t be running to the bathroom every 5 seconds after a week.

The results I’ve seen just from one small simple change has made a huge impact on my energy, my skin, and strangely enough I feel like I definitely look leaner than I did before. Maybe not carrying as much water weight? Whatever the reason I’m not complaining one bit. I remember the first week I started this change I had text one of my gym friends that I felt like I could run a marathon after an 8 hour work day. I never thought I would be the person who could wake up at 5 AM and get to the gym before work but now I can sometimes make it. Lol. Better than never right?

Xx, Kennah

15 facts about me!

My stats tell me everyday that more and more people read my blog, but I feel like many of you probably don’t know much of anything about me so I’ve made this post with 10 facts about me so you can get to know me personally better & we can connect more!

1. I have been on fire before (like legitimately).

It was my 8th birthday, picture tiny little Kennah leaning over to blow out her birthday candles and my hair catches on fire. TERRIFYING.

2. I hattteee milk & I’m the pickiest eater.

3. In pre-school for Halloween I was scooby-doo.

4. I got lost at the state fair.

Story time again. If you’ve ever been to the state fair you know its pretty big especially being a little kid. I was mesmerized by a wood carving station and I turned around and no one was in sight. My mom swears she was right there across the street in another store, but no she wasn’t. I immediately went into panic mode and thought I would get left behind never to see my family again. I found my way back to the car and sat there crying while watching fireworks for an hour while my family was inside searching for me. I finally saw my dad running out to me crying his eyes out and he picked me up and my sassy self was mad at everyone for leaving me.

5. I have a BIG family. 11 siblings. 4 parents. 8 grandparents.

6. I actually enjoy working out. It might sound crazy to some of you, but it took me a long time to get here!

7. I’ve struggled with anxiety pretty much my whole life. You can read more about it here on the post I made specifically sharing my story.

8. I have the biggest sweet tooth. Controlling it is SO HARD.

9. I’m afraid of deep open water.

10. My sisters and I LOVE scary movies & anything to do with creepy stuff or serial killers.

11. I competed in Miss Teen Utah at 17 & placed in the top 10. This is probably something I am most proud of because I had absolutely no idea what I was doing. No coach. No stylist. No make-up artist. No mommy & daddy to pay for everything. All while still going to school.

A lot of people have asked me when I’m doing Miss Utah and I always thought I would go back but I’m not sure if I will. I still think about it, but my goals have shifted a little bit.

12. I worked at Chick-Fil-A. First job and seriously the best job. It was so much fun even though I came home every night smelling like chicken.

13. I’ve had a blood transfusion.

14. My mind is 90% song lyrics. Ask me to rap for you next time we hangout.

15. I’m such a dreamer. I still believe there’s a chance my long lost grandma will show up and tell me I’m princess of Genovia.

Hopefully this helps you to get to know me a little bit better. I don’t want anything to come across over social media that I don’t have problems or struggles because I definitely do.

Xx, Kennah

Why I switched to an All Natural Deodorant

Did you know after being diagnosed with breast cancer one of the first things they tell you is to stop using regular deodorant? Although the research connecting the two is inconclusive they are still asked to stop using deodorants with aluminum because of the way it can react with radiation. Many people also believe after shaving if you cut yourself it’s easier for your body to absorb toxic ingredients in your deodorants.

After finding this out switching to an all-natural deodorant was a no brainer because I was already leaning that way anyways. Not only do you feel better knowing exactly what’s in it, it seems to work a lot better for me. I’ve tried every kind and brand of deodorant including clinical strength options. Below are a few natural deodorants I’ve used/had recommended to me.

  1. Schmidt’s Naturals – I’ve been using the cedar + juniper, but I think next time I will order the rose + vanilla or the ylang-ylang + calendula. If you have sensitive skin they also have a fragrance-free version!
  2. Kopari Beauty Coconut Deodorant – I’ve heard amazing things about this aluminum-free deodorant and it has an auto-ship option which is great for me because I always forget until I’m completely out. I’m going to try the ship every 2 months option and see how I like it. Also love that its coconut, for some reason I’ve found coconut seems to work best for me at lasting all day, is that a real thing? or in my head? Lol.
  3. Lavanila Deodorant – Aluminum-free and Kourtney Kardashian approved.
  4. Malin+Goetz Eucalyptus Deodorant – Recently tested out a few other products from them & I’m betting this one is just as good.
  5. Native Deodorant – 4.69 out of 5 stars with 6,332 reviews. I’d say this one is definitely worth me testing. Also comes in yummy flavors. (Coconut & Vanilla, Rose & Lavender, and Gardenia & Orchid).

It seems quite silly that I’m so excited about deodorant, but seriously I can’t wait to try all of them and see how they compare. I already have 8 sticks in my bathroom drawer. I’ll keep you updated on which ones I’m loving.

Xx, Kennah

Setting Goals

One of my favorite things to do is set new goals. Write them down, track them as you progress, and finally CHECK THEM OFF! Here’s a few things I’ve learned along the way of my goal setting.

  1. Write it down and keep it somewhere you can see it on a regular basis to remind yourself what you are working for. I also like to write why this is my goal. For example right now I am doing a sugar cleanse. I wrote my goal of how long I’m going without sugar, specifics on what I can/can’t eat, and finally my reason being that it makes me feel yucky, tired, sluggish & it makes workouts harder.
  2. Be realistic with yourself. Instead of setting a goal to lose 20 lbs, break it down and lose 5 lbs at a time. You may find that you don’t actually need to lose 20 lbs just 15.
  3. SET A TIME FRAME! If you just say I want to save money for a puppy or whatever it is, the likelihood of it happening at least for me is slim. I have to say I will save $1,000 for a puppy by such and such date, I will save $100 a paycheck to get there.
  4. Don’t set too many. YES, I did just say that. If you set too many you lose focus and its better to zone in on a few and check those off and then set new ones. If you’re trying to do it all, everything gets half done and you’ll never get anywhere.
  5. Set long term & short term goals. I.e long term you want to help people, your short term goal would be to volunteer 2 hours a week for 8 weeks.
  6. Don’t be afraid to tell other people no. Something I struggle with is when I’m trying to resist something and someone says I’m dumb or I don’t need to lose this or do that and tries to offer it to me, I start to reason with myself. Just say no, don’t negotiate and justify. You’re doing this for you, not for them. Automatically know your answer is going to be no and pull out your reasons why.

Now go set some goals!!

Xx, Kennah

Meal Prep : Energy Bites

For those of you who follow along on my Instagram for my blog @ninexxnine you probably already saw this recipe, but here is a solid copy that doesn’t disappear in 24 hours! I make these on Sunday for my week and eat them whenever I’m needing a little burst of energy. I love them before the gym or after work. The best thing about these little bites is that if you have a sweet tooth this will help satisfy that and it’s not bad for you!

You’ll need:

1 C. Old Fashion Oats

2/3 C. (Natural) Peanut Butter

1/3 C. Flaxseed Meal

2-3 TBS Honey

1/3 Chocolate Chips

Optional:

2 TBS Chia Seeds

Directions:

Combine all ingredients in a bowl. *Note: if you decide to add the Chia seeds add a little extra honey so that everything still sticks together good when you’re making them into balls. Allow them to chill in the fridge for an hour. Scoop them into bite size pieces using a cookie scoop and store them in a tupperware container until you’re ready for them!

So easy and yummy! I made them for my boyfriend and now he asks me all the time to make more for him!

XX, Kennah

 

Workout Wear

One of my favorite ways to get myself motivated and excited about going to the gym is a new cute outfit to wear to the gym! I know it doesn’t last forever, but the new outfit will definitely get you through your rut. Here are a few of my favorite must-have workout items and some cute things I found on my favorite websites.

  1. Lululemon Pants Align II – Say what you will about the price, but these pants are seriously amazing and worth every penny. I purchased a few pairs from Victoria’s Secret and I hate them, they’re so tight and restricting I never wear them. I definitely would have been better off just buying another pair of the world’s softest workout pants. There is nothing that compares, it is like being naked. LW5LJFS_0001_3
  2. Marble Print Crop Top – I wear this top everywhere. It’s so cute and goes with black, white, pink, and grey bottoms. If you can’t tell, I like neutral colors. active-black-marble-print-zip-through-crop-top
  3. Adidas Tubulars – I cannot find the pair of tubulars I have anywhere online because I found them at a footlocker in Vegas, but I did find a cuuuteee pair of pale pink ones I’m dying over. 10efba40d34d3225961615af4dbea6ab
  4. Tie Back Tank – Yogi inspired tank that is perfect for all workouts. Perfect for glute day so you can check up on your booty gains. 687c8f394c268967e1e4a682b9da5195
  5. Cross Sports Bra – so edgy and cute, this sports bra is a win win because it’s only $16! active-black-cross-detail-wrap-around-crop-top
  6. Cropped Pink Tee – Loose, rolled sleeved plain tee. I have this is white and I wear it to the gym and with a pair of shorts and some sneaks on a regular basis. It’s so cute and easy plus its comfy but doesn’t look lazy. 8542d5577f314345ae4e8318bc4749eb

I hope this gives you a little bit of inspo to get you back in the gym and looking better than ever!

Xx, Kennah