Fit Girl Guide Podcast

New! YouTube videos!   All three podcast topics have videos on the YouTube channel in addition to the full episode with background visuals.

Strengthen your core, improve balance and hike your metabolism with ONE EXERCISE. This exercise is vitally important for people over 40 to do regularly! Create a supportive mindset for yourself and silence your internal bully! Avoid the #1 mistake made at Thanksgiving that makes you fat!

Learn what body part is the key to weight loss, how to use it, how to train it and how to maximize your efforts in the gym! Plus, the new fitness community!

Food cravings can be a type of signal that your body is out of balance. This can cause overeating because the body attempts to find the nutrients by eating and compensating for poor nutrition with volume of food. Learn what to do to eliminate cravings for good!

How to avoid common pitfalls that lead to weight gain during stressful times with four Tools to help end destructive behavior such as overeating and stress eating. Plus updates on the new Strong and Powerful Community and how you can access all the content free.

What is the best workout for sculpt, shape, weight loss and strength? Listen and find out all you need to know and what you need to do! If you need a plan, schedule coaching with me!

The mission is to create a Strong and Powerful Community that brings awareness to the value and difference each person makes in this world. One that strengthens the mind as well as the body. Follow your own path and Embrace the beauty of imperfection!

Getting that round booty-which works better: Trendy Hip Thrusts or Squats? Comparing protein bars do they help with weight loss or not? Overcoming the obstacle of self-sabotage by changing your negative thoughts to a supportive inner dialogue. If you didn't get an email from me about testing the new community before it launches and would like to, please enter your email in the middle of the podcast home page to get the information.

How to you make power movements out of nothing? Get the benefits of power training without weights or machines.  Step 2 Self-Talk: Challenge it! Learn how to challenge your negative self-talk until it is invalid! Have you heard of these two odd foods?

Learn why weight training is better than cardio for weight loss and what you need to do in your workouts to maximize fat loss! Find out which "Healthy" foods that can make you gain weight and what you need to look for when making food choices!  How to derail self-sabotage with a step-by-step method that empowers your mindset, and puts you on the track to stay motivated! Plus, check out the 28-Day Body-Mind Makeover, the updated version of my popular Fitness Makeover-learn the steps to keep you motivated and focused, what to eat and workout with me online with three different on demand workouts! All this and more in this episode of Fit Girl: Your Guide to Getting in Shape!

How to overcome the biggest mistakes in weight loss! One thing you can do right now in each of fitness categories-training nutrition and motivation-to get closer to your goals.

Learn how this one thing can change your body and your life!

Apply a few simple techniques to avoid the second mistake in the countdown of the 5 biggest mistakes in weight loss.

The first step to uncover your fitness goals and obstacles is to use the worksheets I created to help you! You can find these at fitgirlpodcast.com under "surveys" on the menu or use the direct links below.  Goals and Obstacles Fitness Habits You don't have to make changes right now, but being aware will help you think during the holidays of any changes you make want to make or goals to set.

A 14-day program of quick, effective workouts along with the motivation you need to stay on track during the holidays!

A 14-day program of quick, effective workouts along with the motivation you need to stay on track during the holidays! Proven steps to improve your health, body, productivity, focus and self-esteem! No nonsense tips, advice and instruction in three major subjects: Motivation, Exercise, Nutrition. Stay motivated, workout less, eat more and get the body you want! Visit fitgirlpodcast.com for more. Launched in 2007, FitGirl one of the longest running podcasts! Fitness Guru Kira Langolf has an international following and is best known for her proven body changing programs, personal development seminars and Fitness Makeover Workshops. Author of the groundbreaking book: “MINDSET MAKEOVER: Stay Motivated, Get the Body You Want and Live the Life of Your Dreams!” Kira tells you exactly which exercises and diets are a waste of time and which to use to get your best body ever!

MET-Con Workouts!  Metabolic Conditioning Workouts aka Metabolic Enhancement Training/Conditioning. Met-Con training is by far the most effective way to transform your body in the least time!  LESS Exercise, MORE Results! A full body workout designed to spike your body's metabolic rate. Met-Con workouts create lean, tight muscle, supercharge your metabolism and increase strength. Rounds of

LESS Exercise, MORE Results! A full body workout designed to spike your body's metabolic rate. Met-Con workouts create lean, tight muscle, supercharge your metabolism and increase strength.

LESS Exercise, MORE Results! A full body workout designed to spike your body's metabolic rate. Met-Con workouts create lean, tight muscle, supercharge your metabolism and increase strength. Proven steps to improve your health, body, productivity, focus and self-esteem! No nonsense tips, advice and instruction in three major subjects: Motivation, Exercise, Nutrition. Stay motivated, workout less, eat more and get the body you want! Visit fitgirlpodcast.com for more. Launched in 2007, FitGirl one of the longest running podcasts! Fitness Guru Kira Langolf has an international following and is best known for her proven body changing programs, personal development seminars and Fitness Makeover Workshops. Author of the groundbreaking book: “MINDSET MAKEOVER: Stay Motivated, Get the Body You Want and Live the Life of Your Dreams!” Kira tells you exactly which exercises and diets are a waste of time and which to use to get your best body ever!

Conquer your stress, control your eating and keep your body on track toward reaching your fitness goals! The only holiday survival guide you'll need! MotivationTake a new perspective on things you can and cannot control this holiday season!  Subscribe to my Strong and Powerful Podcast for motivation topics in depth!TrainingThe importance of stretching!  Make yourself instantly slimmer, relieve

Take a new perspective on things you can and cannot control. The importance of stretching! My Top Ten Tips to survive holiday eating and the holidays in general! 

Take a new perspective on things you can and cannot control. The importance of stretching! My Top Ten Tips to survive holiday eating and the holidays in general!  Proven steps to improve your health, body, productivity, focus and self-esteem! No nonsense tips, advice and instruction in three major subjects: Motivation, Exercise, Nutrition. Stay motivated, workout less, eat more and get the body you want! Visit fitgirlpodcast.com for more. Launched in 2007, FitGirl one of the longest running podcasts! Fitness Guru Kira Langolf has an international following and is best known for her proven body changing programs, personal development seminars and Fitness Makeover Workshops. Author of the groundbreaking book: “MINDSET MAKEOVER: Stay Motivated, Get the Body You Want and Live the Life of Your Dreams!” Kira tells you exactly which exercises and diets are a waste of time and which to use to get your best body ever!

Anaerobic training is better than cardio for fat loss, ripped abs and heart health! Healthy foods that cause bloating and what to eat instead. In time for the holidays, 5 easy steps to stop self-sabotage! Top reasons to do more anaerobic workouts: Faster Weight LossIncreased Metabolism Lose fat without dieting Less time, better results See abs faster Reduce belly fat Better endurance  Study Showed: The cycle-sprint group dramatically improved body composition, losing an average of 2.5 kg (5.5 pounds) of body fat and increasing lean muscle by 0.6 kg (1.3 lbs). The aerobic cardio group gained about 0.4 kg (.88 lb) of fat by the end of the study.    Audio Personal Training at FitnessMakeover, click here   Healthy foods that can cause bloating. Bloating is a very common problem, but can often be resolved with relatively simple diet changes.Don't be confused, “bloating” is not the same as “water retention,” which involves increased amounts of fluid in the body and is not the same as just being fat.  Common culprit -FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain carbohydrates that escape digestion and are then fermented by gut bacteria in the colon. Healthy foods: Any in the cruciferous vegetable family, Dairy, ApplesNot so healthy foods: Carbonated Beverages and beer.  Strong and Powerful Podcast on iTunes click here 5 easy steps to stop self-sabotage Stop beating yourself up! Here's how:Step 1 Awareness Step 2 Challenge that negative self-talk with a question..."What is true or correct about this belief? What is false?"Step 3  Remove absolute terms from your vocabulary...no more always or never,; ok to use sometimes, may or allowStep 4 Gratitude "What do I appreciate this moment?"Step 5 Re-align the truth. 5. Reflect on your strengths, values, and successes.  Take the survey! Click here!   Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 256 Best Training for Fat Loss, Stop Self Sabotage, End bloating Subscribe or listen on: Apple Podcasts  Spotify Stitcher iHeart Media

In this episode, harmful exercises you should avoid, carbs to change your body and how to get to your goals faster with a view of yourself!MOTIVATIONHow do you view yourself? Take time for your self-awareness! Every day for 1 week: Write down 3 things/positive ways you view yourself.Every day for 1 week: Write down 3 your outstanding qualities. Your Self-image is crucial to success. it is how you see yourself, and can be negative or positive. And since your subconscious aligns with your thoughts it drives your actions to fulfill how you see your self. You subconscious and conscious want to be in agreement, unified. Which isn't always the case. If you see yourself one way and you truly believe it’s who you’re supposed to be, you subconscious will do everything it can to shift your life in that direction. The issue is that many of us don't stop and take a few seconds to see ourselves in any way, so there’s no driving force. Or worse, via self talk or what's been ingrained in us by other people, we see ourselves in a negative light, so we end up heading the wrong direction. Visualizing the person you want to be is important. Self doubt can easily switch the good image you have of who you think you are with one that throws you off track, kills your motivation and sabotages your chances at achieving that person you want to be or that goal that was important to you. How we view ourselves should always be under construction process with tweaks and minor changes because we do change as we learn and experience more in life. no matter where you are in your own growth or self improvement you need to evaluate yourself to keep focused what you see yourself accomplishing. Life is always moving in more than one direction. And when you take time to renew your self-image, what you want to accomplish the person you want to be and know you can be, serves as projection for success. What you feel about yourself affects how other people view you. You radiate or emit an energy that helps people with similar goals be attracted to you. Like attracts like, path of least resistance. Take a few minutes each day to write down who you want to be and who you feel you are, and what you want to accomplish. Also write what you have accomplished already! Acknowledge your successes, big or small, to strengthen your self image. In doing this you will be strong and powerful and achieve more in less time. If you need help getting started on viewing yourself and or your qualities here's some starters: I like who I am because… ....I feel good about my… .....I really enjoy doing...…   NUTRITION Carbs get a bad rap! You need them to build muscle, the kind that increases your metabolism and lets you have your cake and eat it too! Three meals and 2-3 snacks is your goal. Meals should have protein, fats and starchy carbs and fibrous carbs.TRAINING More exercises that cause problems.....and I just realized I forgot one in the podcast that I had intended to talk about, oops! I've already uploaded everything! I'll add that subject to the next podcast!Myth: Squat to 90 degrees (thigh parallel to floor)It was a staple in the “old days” but unfortunately many trainers-and I mean those of high school athletes, college and some pros still hold this to be true, yet we've know for years otherwise. Beware of the person that advises you do squats and stop at 90 degrees, thighs parallel to the floor!  I found two great sites for information on anatomy and sports [See image Pain in the soft tissue of your knee ] When it comes the knee,the most unstable angle is at 90 degrees! This is where the ligaments are stressed the most!  See knee anatomy image and you'll understand the stress on the ligaments when you stop at 90 degrees is shear force.  Going below parallel engages the hamstrings and glutes to help stabilize the knee. What to do instead: Lower the weight! Increase flexibility and focus on range of motion of your squat.  This may take time and need lots of stretching and strengthening of the hams and glutes to balance. The pay off is more muscles worked and ability of joints to stay healthy!Aside: When you injure your knee the doctor has you sit and bend it to 90 degrees to test the laxity of the ligaments – look up the  “Anterior Drawer Test” at https://www.ebmconsult.com/articles/anterior-drawer-test which I found to be a great site for information! )   Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 255 Harmful Exercises, Best use of carbs, View Yourself Subscribe or listen on: Apple Podcasts  Spotify Stitcher iHeart Media

Unworthy Gym Exercises, the injuries they can cause and what to do instead! When to eat carbs and why. The importance of a written plan. Check out new Strong and Powerful podcast  Training Unworthy Exercise #1: Seated Leg Extension shear force on the connective tissues of the kneecontracts quadriceps with no co-contraction of the hamstringsDo instead: Squats, but ...if you only have access to the leg ext. then do ¼ ROM reps Unworthy Exercise #2: Upright Barbell Rowbad for shoulder joint shoulders at maximum internal rotation plus under load! pinching of the bicep tendon compressing the shoulder bursa makes bad posture worse! candidate for tendinitis & bursitis Do instead: Shrugs, row to neck (face pulls), Rotator cuff exercises  Unworthy Exercise #3 & 4 Behind the neck exercises-Barbell Press and Lat Pulldowns No real world function or usestress on neck and cervical discs and nerves Can injure the rotator cuff If you've ever done a pullup then you know its not the same as a pulldown. Most people not strong enough to do a pullup so we work on them activating the back muscles with the FRONT pull down. Do instead: pullups, hangs with scap contraction  NutritionWhen your goal is fat loss:eat foods that are nutrient denseFoods that make you feel fullavoid cravingsFoods to provide energyFoods with high nutritional benefit, ie not empty calories. First priority is good nutrition habitsOther first priority: Plan your meals! Meals should be a little higher protein diet with real, whole foods (vs packaged) such as meat, fish, eggs, plan yogurt, nuts, beans, vegetables, and fruit.   Preworkout carbs - A tip and a myth: There is no carb loading for a workout! Most likely, You don’t need to eat carbs for pre-workout energy. As long as you have consistent eating pattern you should be fine. Muscle glycogen provides more than enough fuel for an hour workout. And your workouts shouldn't be much longer than that, possible a tad more if you do a slow warmup and cooldown. Post workout carbs- Another tip and a myth: Bulking with carbs after a workout is not necessary. Sure, after training is a good time to have carbs to help with recovery, but it not the end of the world if you delay those carbs to your next meal. However, Post-workout can be one of the optimal times to eat higher carb foods (which means those carbs that are not green vegetables and low- glycemic fruits).Here's why:After a workout, your metabolism is increases so you’ll be burn calories quicker.For recovery, the body uses carbs to replenish muscle glycogen instead of storing them as fat. Carbs release insulin, but foods high in protein can also elevate insulin. Insulin is the storage hormone produced by the pancreas in response to food, which regulates the amount of glucose in the blood. Insulin warehouses the stored form of glucose, known as glycogen, in muscles and the liver. Insulin helps in recovery several ways: It enables amino acids to repair damaged tissues and build muscle mass. These effects are considered anabolic or muscle building. workouts invokes a variety of stress responses in the body. Inflammatory response. This occurs when you push your muscle and metabolic limits. if no inflammation is initiated, then strength and related performance adaptations would be impossible. You need it to get better! So your body produces inflammatory products and insulin increases recovery by way of suppressing them. Keep in mind that Insulin production is largely influenced by exercise and diet, especially the consumption of carbohydrates and protein. Which is why meal planning is so crucial.   Motivation  Make a written plan: organize by sequence, ie chronologicalset priorities on these itemsReview your plans regularlyrevise plan if neededevery minute spent in planning saves ten minutes in execution. Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 254 Unworthy Gym Exercises, Carbs When & Why, Make a Plan! Subscribe or listen on: Apple Podcasts  Spotify Stitcher  iHeart Media

Fit 253: Three myths I still hear about squats (there's a lot more but these bug me the most); who is the most important person you need for support (hint: its not who you think) ; nutrition questions and where to start! TrainingMyths about squats that must stop! Three myths I still hear about squatting (there's a lot more but these bug me the most) 1. Squats are bad for the knees. 2. Smith machine squats are safer than regular squats. 3. Squats are bad for the back. Main takeaways: Squats done properly are good for the knees, as well as the metabolism and your entire musculature system!Studies have also shown that squatting below parallel depth increases the stability of the knee.    Motivation Start the wheels of support in motion!  Who is that outside objective person who can help? This may be a personal friend or someone you haven't met, or someone you follow on social media or someone you want to meet who can help you. Knowing your expectations makes a difference AND telling your support group what you need and expect keeps them from guessing and enables them to truly help you.   Nutrition Wondering where to start? First start with a food log and calculate your calories and grams of protein, carbs and fats. If your body isn't changing and you think you are doing everything right, then the answer is one of two things: EitherYou are not doing what you think you are in terms of workout frequency and intensity orYou are not doing what you think you are in terms of food intake-substance and timing. If you fall into the “I've been doing it all and still don't see changes” category, then do the log or do a program with me! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 253 Squat Myths, Support, Nutrition Starting Point Subscribe or listen on: Apple Podcasts  Spotify Stitcher  iHeart Media

Check my fitness designs on Amazon, eBay (search "fitgirl podcast"), Etsy, Teepublic and of course, the best prices and selections at the Motivation Store! Visit fitnessmakeover.com or fitgirlpodcast.com to get to the store.  You'll also find links and updates on the fitgirlusa facebook page (Facebook.com/fitgirlusa) Take the Covid survey! Click Here QuickFitClub Update: A new 4-week jump start series to begin soon! Be sure to get on our email list for first notice!  TRAININGShould you always train to failure? Yes, no, maybe!What is training to failure? It's when you hit total muscular fatigue. That point during exercise when your "neuromuscular system can no longer produce adequate force to overcome workload."  Why do we focus on training to failure? Because it activates the greatest number of motor units! Of course, there is mixed and inconclusive research on this topic and a few precautions to think about!  Always training to failure can lead to over training and overuse injuries. My opinion is that you don't have to go to failure all the time. Use it as a parameter like any other training protocol. How would you use it? You can alternate going to failure in exercises, sets, workouts or cycles. End an exercise regardless of the failure point if technique is about to be. compromised.   MOTIVATIONDo you know here to find the help and support you need to make your goals a reality? Make a list of the people, groups, websites, forums, apps or organizations whose help could be imperative to achieving your goals. Sometimes, a single person can give you an idea or inspiration to take the next step. Share in the comments or on the Facebook Page, what groups, forums, apps have helped you in your fitness goals.  NUTRITIONThere's plenty of reasons why low carb diets don't work for long term weight loss. Sure, in the beginning they work, just like most diets [aka- regimented eating plans].  There are a few little known or often overlooked reasons why low carb diets fail.  First of all you need carbs! Maybe not as many as you think, but you still need them. The amount of carbs you intake, the timing of carbs and the combining of carbs with other foods are three major things you must consider before severely restricting carbs.  Mistake #1: Not knowing your starting point of carbs and therefore going too low!  Simply cutting the average person's carb intake in half could be considered low-carb, but if you are overweight and your goal is fat loss, you most likely need to go a lot lower than 150 grams. BUT: This is where facts get twisted! A review in the American Journal of Clinical Nutrition suggests the 50 to 150 g/day range is too high for losing body fat in overweight, sedentary populations. When The AJCN defines a low-carb diet as less than 50 grams a day that was for sedentary, overweight folks—a population that is likely to have a degree of insulin resistance, inflammation, and a poor metabolism. They are NOT referring to active people who are lifting weights and working out regularly. Being this active, you would benefit from a higher carb intake (compared to the 50 grams), or from toggling/cycling carbs. If you are lean (or looking to lose 5-20 pounds) and active and drop carbs too low, you risk two major affects to your metabolism. 1. Reduced thyroid hormone which reduces the amount of calories burned at rest 2. Higher cortisol levels-When carb intake is very low, cortisol is released and Having elevated cortisol all the time causes inflammation, adrenal fatigue, and eventually metabolic problems.  Mistake #2 Eating too much protein and too little fat. A lower carbohydrate diet is going to need to be higher in protein as well as fat. How much protein do you really need? Is it dangerous to eat as much protein as you want? The answer is yes! Why it could be dangerous to overeat protein1. If you are restricting carbs but eat more protein than the body needs, some of the amino acids in the protein will be turned into glucose. This provides an energy source that may reduce the body’s ability to burn fat, thus slowing or stopping fat loss. 2. When eating high quantities such as 200-250 grams of protein a day,Your body has a hard time eliminating the byproducts of protein metabolism such as ammonia, which is toxic for the body. 3. Studies suggest that people who consume lots of protein, particularly animal protein, had fewer beneficial gut flora which leads to the production of inflammatory compounds and poor gut health. This, in turn, may play a role in:  inflammation, obesity, diabetes, metabolic syndrome and liver health. There are plenty of other reasons why low carb is bad idea, but if you insist on doing it you need to know your starting point! There are plenty of apps to help you calculate and track nutrients. I like, and use, mynetdiary bc they track the time you eat and the protein grams. A lot of programs don't track those two. The biggest eye opener in analyzing any plateau such as lack of weight loss or an increase weight gained is logging your food! Drastic reduction of carbs is going to throw your body into a revolt and stagnate your weight loss, or worse, make you gain fat! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 252: Training to failure-Find support-Why low carb diets fail

You're going to need all weekend to listen to this marathon on belly fat reduction-myths and truths and how to get rid of it! This is a long episode! Training-Learn how to use the training methods discussed in the last few podcasts to create your own program! Motivation-The second question to ask yourself when setting goals and making a plan for success!Updates on the new apparel sites and now available on Etsy, Ebay and soon Amazon! PS It seems iTunes doesn't have the Fitness genre anymore? But this is now labeled as Podcast. Not sure what I missed.Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 251 Workout Methods, Belly Fat and Success

Fitness wear at the Pro Shop!Take the covid survey at fitgirlpodcast.com or click here.Apparel at fitgirlpodcast.comEtsy store name: strongandpowerfulTrainingCombining training methods for better results!Do negatives using forced reps with a partner or "cheating" or focus on eccentric part of the exercise. How to use supersets and antagonistic training for faster, more effective workouts.Study showed greater metabolic activity and higher afterburn from supersets than traditional straight set resistance exercise.NutritionFats for fat loss! Eat the right amount of fat for a lean body!Part 1:  OmegasEat foods that contain omega-3 fats such as fish, pasture-raised beef, pork, and organic dairy. Use a variety of sources such as nuts, olive oil, avocado, seeds for Omega-6 fats.Omega-3s support body composition and a better metabolism by improving insulin signaling to the cells.  Plus they offer brain protection and lower inflammation. The omega-6 fat helps healthy tissue, nice skin, hair, and healthy joints.  Supplementation is a good way to get omegas.Part 2: Food combinationsEat fat with protein and plants (vegetables or fruit)and have less carbs. Steady blood sugar levels are key to fat loss, maintaining a good, high metabolism, and good energy levels.MotivationWrite your goals and assess four questions. This is the first of the four:What difficulties stand between you and your goal?Think about the difficulties or obstacles that may have stood ( or now stand) between you your goal. Do you know why you haven't achieved this goal already?  Is something holding you back? Is it your past, your mind, your experiences? What problems do you have to solve, what difficulties do you have to overcome, to achieve your goal?Write them all down. Collaborate with a friend, coach or mentor then create stepping stones to reaching that goal.More questions to help you clarify your goals in the next episode! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself