No matter your height, weight, or shape, The Funsized Podcast will help you find joy, confidence, and strength in your body. Join Kierstin, founder of Funsized™ for solo episodes and empowering interviews from women under 5'3"(160cm) who are killing the g
In this raw and unfiltered clip from my Momentum group call, we start with some practical tips on getting to bed earlier, improving sleep quality, and actually waking up on time (because let's be real—hitting snooze 10 times isn't the vibe).Then, we get into the deep stuff. One of my clients shares that she's frustrated about not “getting results” with her muscle-building efforts. But when we dig into it… she is getting results—just not the ones she was expecting. The conversation takes a powerful turn when other clients chime in, sharing their own experiences with body shape changes, muscle gain, and shifting expectations. This episode is a must-listen if you've ever felt like you're doing all the right things but feel your bottoms getting tighter, confused by the scale not going down, or like you're the only one navigating these changes. Spoiler: You're not alone.
In this episode of The Funsized Podcast, I sit down with my incredible client, Angela, who has an inspiring story that you won't want to miss! At 4'9”, Angela lost 60 pounds all on her own before we started working together—and now, after just 10 weeks of 1:1 coaching, she's already down another 5 pounds while eating more than ever! Angela shares her fitness journey, the challenges of balancing a demanding career as a NICU nurse, and how she's overcome emotional eating. We also talk about finding the confidence to ask for help, and the benefits of flexible training programs. If you've ever felt like you're working hard but struggling to ditch those last few pounds and really tone up, Angela's story will definitely resonate with you. Plus, stick around until the end to hear all about how you can get results just like Angela. Links⬇️ FUNSIZED FORMULA https://www.funsized.life/formula?coupon=ANGELA MINI VIP SALE https://buy.stripe.com/14keUWclu0bm90c9AA --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Pulled this audio lesson out from the VIP archives! What's covered: What happens to your metabolism when you drink alcohol Tips for drinking alcohol on a transformation journey How to track alcohol correctly How training alcohol can be an eye-opening experience a learning experience. Why "mistakes" are the best learning opportunity To learn more + apply for 1:1 VIP coaching: www.funsized.life/coaching --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Meet my #funsized friend, Audriana, a passionate trauma-informed physiotherapist and yoga instructor, who empowers individuals grappling with chronic pain through mindful movement choices. On this episode we dive into: What is: chronic pain, movement, and trauma-informed care managing chronic pain through collaborative, choice-based approaches rooted in trust and safety. how perfectionism can play a role in chronic pain management Don't miss out on Audriana's educational resources + gentle movement practices for chronic pain⬇️ Instagram:@audrianaphysio Youtube: youtube.com/@empoweredmovement empoweredmovement.ca --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Just a little background about where the 500 calorie deficit idea comes from and how to detach from it. For more on this topic: https://maintenancephase.buzzsprout.com/1411126/10671811-the-trouble-with-calories --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
If you're a highly active petite woman who's frustrated by the lack of results, doubling down on HIIT and slashing calories might not be the solution.
Just wanted to challenge all my fellow lone-wolves to seek out community and connect with other humans!
Electrolytes— Are they just a hype, or do they serve a crucial purpose? Join me as I start to unpack what they are, why they're so important, who needs to add electrolytes to their supplement regime, and why it's not always about simply adding MORE. Oh, and be prepared for a tangent about stress and how it affects how our bodies utilize minerals. :P --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
When I'm triggered or when past traumas resurface, pushing myself to hustle and grind only adds more stress to my plate—even if it's the "good" stress from exercise. So0o... it's crucial to recognize when it's time to prioritize self-care and give ourselves the space and compassion we need to heal and thrive. Stress is an inevitable part of life, but knowing when to push through and when to take a step back is key. Join me as we explore this journey of self-discovery and learn to navigate the intricate relationship between our emotions and our bodies. Links: Free Preview of my the lesson on Stress inside The Funsized Formula Course --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
I've had plenty of coaches and mentors in my life and I plan on having many more because I WANT to keep growing, expanding, and evolving. There's just something so magical about collecting different bits of knowledge, strategy, and experiences from a different people. It's kinda like making your own frozen yogurt bowl— taking the flavors and toppings that feel right and leaving the rest.
Welcome to my world of strength training around my cycle!
If you find yourself in a constant mental tug of war, struggling with an all-or-nothing mindset
On this episode, we'll continue our journey of minerals by exploring the remaining macro-minerals—calcium, sodium, and potassium. I'll also share personal anecdotes and insights gained from my deep dive into the world of minerals. Prepare to be amazed at how these tiny elements can have such a profound impact on our bodies and minds! Podcast Mentioned: Are You Menstrual?: Minerals 101 (Ep 4) --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Join me on a journey of discovery as we dive into the fascinating world of minerals – trust me, it's more mind-blowing than it sounds. Prepare to be amazed at how these tiny elements can have such a profound impact on our bodies and minds. In this episode, we'll discuss what minerals do for us, explore why our society is currently experiencing a deficiency in these essential elements like never before, and cover just ONE of the essential macro-minerals: magnesium. I'll also share personal anecdotes and insights gained from my deep dive into the world of minerals. Stay tuned for Part 2, where we'll continue our journey by exploring the remaining macro-minerals—calcium, sodium, and potassium. Podcast Mentioned: Are You Menstrual?: Minerals 101 (Ep 4) --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Let's talk about unsolicited comments...because who doesn't love a side of judgment with their Turkey?!
In this episode, I'm taking a deep dive into the widely propagated myth of 'losing one pound per week' as a universal benchmark for weight loss. Spoiler alert: It's outdated, unrealistic, and guess what? It's especially unsuitable advice for petite women! Tune it as I unravel the truth about where this silly little number comes from and why it falls short in today's understanding of weight loss. I'll get a lil' sciency on you, chat about metabolism, and why your bod is not just some calorie-burning robot. So, if you're done with the 1-pound-a-week drama and ready to rock your own path to those health and fitness goals, this episode is gonna be your jam! Links The Funsized Formula Mini-Course Instagram: @funsized.life_ Website: www.funsized.life --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
The incredible Jaime Glassman is back for round 2! If you remember her from Episode #20, you know she's the kinesiologist with the charm of a stand-up comedian.
This short & sweet episode is an about overcoming perfectionism. I talk about where that critical inner voice that tells you "you're not worthy" or "enough" comes from and a little mindset hack you can use to stop feeling so ashamed about the intrusive thoughts that keep you from achieving the goals that YOU actually want to achieve — not the goals you think you should achieve to please others. --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Tired of the endless cycle of diets and calorie restriction? In this episode, I'm diving into the world of Reverse Dieting, a game-changing approach to boosting your metabolism, restoring your hormones, and finding food freedom. Join me as I explain how reverse dieting works, who it's for, list the perks you can look forward to, and how to get started! Links: Instagram: @funsized.life_ Reverse Dieting Summary Post 1:1 Coaching: www.funsized.life/coaching --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Today, we're deep diving on my personal, current fitness program and nutrition strategy! Wanna follow my workouts? Subscribe to the Funsized Fitness App Wanna reverse diet with me? DM me on Instagram or check out my 1:1 coaching program. --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Right out the gates, I'm busting into the age-old concept of "Calories In vs. Calories Out." You've probably heard this nutrition nugget before, but guess what? It's just the tip of the iceberg when it comes to achieving your health goals.
Believe it or not, having SOME stress is actually a GOOD thing! The trouble arises when stress is high and chronic. Where ever you are on your fitness journey, it's important to recognize the signs and effects stress may have on your body, enabling you to adjust the intensity of your healthy habits because, let's be real, we can't eliminate life stressors entirely (some stress is just non-negotiable!). In this episode I'm sharing some common ways stress can show up and strategies you can implement to manage stress so that your body is primed for peak performance and your fitness goals are within reach! Links Instagram: @funsized.life_ The Funsized Formula Course 1:1 Nutrition + Fitness Coaching Program --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
When was the last time you got an ample dose of vitamin D? (No, this is not a sex joke, I'm talking about the real vitamin D) You know, the one that comes from the sun and helps us maintain a healthy immune system, fertility, cardiovascular health and soo much more ☀️ Tune in to learn why should you ACTUALLY give a f*ck about getting vitamin D! P.S. This is the FINAL week of the mini-challenge series! Make sure you submit your photos to earn points BEFORE Sept 14th, 2023 so that you get the chance to win The Funsized Formula mini-course PLUS a 90-min personalized strategy sesh with me! 20% off EveryWell at-home test kits: https://refer.everlywell.com/s/Kierstn more info + additional resource: https://drbrighten.com/vitamin-d-benefits/ --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
THIS WEEK'S ASSIGNMENT: **Try one new recipe ** How to get your 10 points for this week: Send in a pic of the ONE new dish/recipe you're trying this week And for 25 more BONUS points: Post the pic to your IG stories and tag me @funsized.life_ with the hashtag #GivingYourselfGraceChallenge Get recipe inspo here: www.funsized.life/recipes https://laurenfitfoodie.com/category/recipes/ https://stayfitmom.com/category/recipes/macro-friendly-recipes/ --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Ready for assignment #2 of the Getting Fit While Giving Yourself Grace?!✨ Steal my daily journaling practice: Journal Prompts from Kier Tune in to get this week's assignment & earn points towards winning The Funsized Formula course PLUS a 1:1 strategy call with me (value: $99). Remember to subscribe to my email list to be then first to know about the next challenge assignment by grabbing any one of my free resources here: www.funsized.life/links Challenge ends Sept 10th --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Trust me, this is not your average "craving chocolate and crying during The Notebook" situation! In this episode packed with insights and emotional depth, I'm delving into the realm of PMDD (Premenstrual Dysphoric Disorder), explaining what PMDD is, how it differs from PMS, some interesting facts about PMDD, why it takes so long to get a proper diagnosis, and my personal period journey of dealing with dismissive doctors, raised eyebrows, and why it takes so long to get a proper diagnosis. From my emotional rollercoasters to moments of personal victory, I'm peeling back the layers – the good, the bad, and, oh yes, even the breast tenderness. --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
It's easy to slip out of healthy habits over the summer and beat yourself up when you don't feel your hottest for the start of school…but let's be honest, you just don't want to look like shit in your holiday season photos
In this inspiring episode, my 5'0" client, Liz, shares her experience in my 1:1 VIP coaching program for petite women. Before working with me, Liz had been doing a lot of the right things and was beyond confused why her efforts hadn't amounted to anything. With just a few personalized adjustments to her lifestyle, Liz experienced *consistent* progress like never before! In just 16 weeks, Liz lost 10 lbs, gained confidence in the gym (so it no longer feels like a chore but rather, a source of empowerment!), and has a much better relationship with food and fitness overall. Get ready to be motivated and empowered by Liz's uplifting story as she takes the stage to share her remarkable journey. Click here to see her transformation and learn more about what the strategy we used. To learn more & apply for my 1:1 VIP coaching program, go to www.funsized.life/coaching --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
In this special mini-episode, we dive into the hot topic of anxiety around food and fitness during the season of summer. With a plethora of celebrations, barbecues, and travel opportunities, it's no wonder that many of us find ourselves facing unique challenges when it comes to maintaining a healthy relationship with our bodies and nourishment. Note: Please bear with me as the audio quality in this episode may not meet the usual standards. I'm learning to let go of the perfectionist tendencies and prioritize delivering valuable content over flawless production. I appreciate your understanding and hope you'll still find value in the discussion despite any audio quirks. Thank you for joining me on this imperfect but meaningful journey! --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
If you've been on your health and fitness journey for more than, hmmmm, 5 seconds? You've probably at least HEARD of macros. You've also probably heard that if you have specific fitness or health goals and want to learn how to be in control of your nutrition, counting macros can be your passport to a world of flavor, energy, and a healthy life you enjoy. On this episode, I'm breaking down what macros are why they're important, who should count them, and how to get started counting macros Phase https://funsized.life/2022/02/17/food-scale-tiny-tips-n-tricks/ --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
It's time for part 2! Get ready to take your fitness game to new heights with these six brand new short girl gym hacks that will blow your mind! 1) Pull-ups 2) Deadlifts 3) Sumo Deadlifts 4) Hip thrusts “booster seat" 5) Standing Hamstring Curl 6) Lat Pulldown Trust me when I say that these hacks will take your exercises to a whole new level of effectiveness! So, whether you're a dedicated follower of The Funsized Podcast or you're just joining us for the first time, get ready to discover six new short girl gym hacks that will revolutionize your fitness routine. Links
In this episode, I'm getting personal and sharing my experience with breaking a bad habit that had me stuck in a less-than-ideal routine for years. I had to face the hard truth that I was unhappy with the way I was living my life and needed to make a change. With some self-reflection and determination, I was able to identify what was holding me back and was able to create a new, more fulfilling schedule - for everyone involved! Join me as I share this one small thing that changed my paradigm! Hopefully this inspire anyone looking to break free from their own monotony and take control of their lives. *Heads Up*: I recorded this episode while on a walk in my neighborhood and the audio starts out a little broken-up but it does get clearer about 2 minutes in! --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
This episode is all about the joys of getting your hands dirty and growing your own produce at home. From the thrill of picking your own tomatoes to the satisfaction of creating a lush garden oasis, we'll explore the many benefits of home gardening and share some tips and tricks for getting started. So, grab your shovel and join us for a fun and informative episode on the joys of growing plants and harvesting the benefits! Links Kier's Instagram: @funsized.life_ Jess's Instagram: @fitness_funsized Funsized Fitness Monthly Workout Subscription: www.funsized.life/app --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Join me as we I share my favorite three petite celebrities who rocked the red carpet at the 2023 Met Gala. From Vanessa Hudgens (5'1”) to Kim Kardashian (5'2”), we'll break down their stunning looks and delve into their individualized fitness routines that help them maintain their tiny but mighty petite physiques. Get ready to be inspired by these Petite powerhouses! See the looks that stole the show on my blog: https://funsized.life/2023/05/03/petite-celebs-at-the-met-gala-their-fav-workouts/ More Links Shop the Funsized Boutique: www.shopfunsized.com [Use code PODCAST for an extra 15% off] Learn more & apply for VIP nutrition & fitness coaching for petites: www.funsized.life/coaching Instagram: @funsized.life_ --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
In this episode, I'm sharing my personal journey of how I went from pancake to peach status — from the 3 glute exercises that made my booty POP, to debunking the biggest booty building myths to my favorite leg day workout accessories plus the #1 mistake the prevented my glutes from growing for YEARS. Who better to learn from than someone who transformed their glutes from flat to fab? So, whether you're a petite princess looking to enhance your curves or just someone who loves a good booty workout, tune in to the episode and let's get this glute party started! --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Raise your hand if you've ever woken up after a wild weekend bender, feeling like you need to hit the reset button! Don't worry, we've all been there. In this episode, I'm sharing personal stories of my most recent all-nighter and how I recovered from a gnarly hangover. So grab a glass of H2O and get ready to laugh and learn. Whether you're a party animal or a weekend warrior, this episode is for anyone who's ever felt the struggle of returning to a healthy lifestyle after a bender. So tune in and let's get this party started (in a healthy way, of course)! Instagram: @funsized.life_ Website: www.funsized.life --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Get ready to unlock your gains with! We're tackling a topic that's often overlooked but crucial for unlocking those gains: mobility and stretching. We know, we know, it's easy to skip the stretching and mobility work in favor of more exciting exercises. But trust us, this episode is not one to miss if you want to bust through a pesky plateau and get those muscles growing like crazy. We kick things off with a laid-back chat about life, touch on the importance of mobility and tackle the age old question of "to stretch before or after exercise?" We also go down the rabbit hole about of stress, hydration, and sleep — because let's face it, you can't have killer mobility without taking care of your body as a whole. So grab your headphones and get ready to flex and chill with us! (warning: we dropped a few F bombs but I'm 98% sure I bleeped them all out) Our fav Stretching, Mobility, and Yoga Channels: https://www.youtube.com/@yogawithadriene https://www.youtube.com/@docjenfit https://www.youtube.com/@MindPumpShow https://www.youtube.com/@PamelaRf1 https://www.youtube.com/@madymorrison https://www.youtube.com/@hotspotyogasta3405 Links Kier's Instagram: @funsized.life_ Jess's Instagram: @fitness_funsized Funsized Fitness Monthly Workout Subscription: www.funsized.life/app --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
In this episode, Kierstin shares the exciting changes happening at our petite boutique! We are breaking free from traditional sizing conventions and implementing new codes that will celebrate and empower women — no matter what size. Our mission is to take a fun and lighthearted approach to sizing, and we believe that by embracing our cuteness, we can make shopping online more enjoyable for our rockstar customers. Tune into the episode as we share the inspiration behind our decision, the challenges we faced during implementation, and the positive feedback we've received from our customers! "Because Fun comes in all sizes, and no matter what, you're Funsized!" Links The Funsized Boutique: www.shopfunsized.com What's your snack size?! Take the quiz: www.funsized.life/sizequiz Follow Kier on Instagram: @funsized.life_ --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Wanna break through barriers and smash plateaus? Get ready to level up your training game! In this episode, we're exploring 10 advanced training techniques that will not only help you boost your gains but also keep your workouts fresh and exciting. From tempo work to drop sets, and everything in between, we've got you covered with all the juicy tips and tricks you need to take your fitness journey to the next level. So grab your headphones (and maybe a notepad) and join us for some fun and insightful conversation on how to spice up your training!
In this episode, we sit down with a 5'0" On Camera Host, Actress, Model & Content Creator who affectionately refers to herself as "funsized." Despite her petite stature, this powerhouse of a woman has a larger-than-life personality that shines both on and off camera. We'll dive deep into her journey and learn about the ups and downs of being a multi-hyphenate in the entertainment industry. From the challenges of breaking into the business to the thrill of booking her dream roles, we'll get an inside look at what it takes to succeed in the world of entertainment. But it's not all about work! Our guest is known for her infectious energy and sense of humor, and we'll definitely be tapping into that during our conversation. We'll talk about her skincare routine, her Funsized Youtube series, and why she moved from the Big Apple to sunny Tampa, Florida. So whether you're a fan of Allyson Berger's work or just looking for a fun and inspiring conversation, this episode is not to be missed! Allyson's Links Website: https://allysonberger.com/ Short Girl Vlog:https://youtube.com/playlist?list=PLM4K2mVYS6ZEcbuYtm8GINXnknjjCFjJO Instagram: https://www.instagram.com/allysonberger/ TikTok: https://www.tiktok.com/@allyson.berger Funsized Links Instagram: @funsized.life_ Funsized Fitness App: www.funsized.life/app Funsized Store/Boutique: www.shopfunsized.com --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
In this solo episode, Kierstin is tackling the age-old question: is sugar in fruit good or bad for you? We'll discuss the difference between natural and added sugars, how fruit sugars affect your body, and how much sugar petite women should be eating while busting some common myths and revealing expert insights along the way. So whether you're a fruit lover or skeptic, tune in for a fun and informative discussion about the sweet stuff in your favorite produce! Links Instagram: @funsized.life_ VIP Coaching: www.funsized.life/coaching FREE Funsized Recipe Library: www.funsized.life/recipes --- Support this podcast: https://podcasters.spotify.com/pod/show/funsizedpodcast/support
Welcome to our latest episode of "Gym Chronicles", where we (Kier and Jess) share personal stories and laughs about our gym experiences! In this episode, we're breaking down the dos and don'ts of gym etiquette with a comedic twist AND we're diving into the hilarious and cringe-worthy moments that happen when we hit the gym. From accidentally dropping water bottles to feeling creepers' stares, we've all been there, and we're not afraid to share our embarrassing moments for your entertainment. But we're also tackling some serious issues, like how to handle that person who always hogs the squat rack or what to do when someone tries to chat you up during your workout. So if you're ready for a good laugh and some practical advice, grab your headphones and join us for another episode of the Funsized Podcast! --- Support this podcast: https://anchor.fm/funsizedpodcast/support
In this week's episode, we're focusing on an area that many women (including us!) overlook in their workout routine: the chest, wrists, and forearms. These muscles play a role in daily activities like carrying groceries and are essential for balanced upper body strength but as women, But which exercises are the most effective? Join us as we explore the best chest exercises for women, from beginner-friendly options to short-girl-friendly moves. Links
Are you looking for an easy and effective way to improve your eating habits and reach your health goals? Then this episode is for you! In this week's episode, we explore the surprising benefits of keeping a photo journal of what you eat. From increased awareness and better portion control to identifying food allergies and tracking progress, we cover it all. Join us as we delve into the science behind why visual food journals are so effective and hear about real-life stories. Whether you're just starting out on your health journey or looking to take your nutrition to the next level, you won't want to miss this eye-opening episode. So open your camera and let's get started! Links
Pssssstttt! Not all glute exercises require you to squeeze your cheeks at the top. In fact, in some circumstances, it could be the reason for that nasty low back pain. Find out which exercises require a good booty squeezing and which exercises the extra contraction is just not necessary. Ready for another shocker? #HipDips are totally 100% natural and normal. Let's break into the science behind what are they, why they occur, and how to embrace them. Oh and one more thing... Let me tell you about this new thing I learned! Ready? Let's 5-4-3-2-1 this shhhh Links
Continuing on with the series... Kier & Jess are talking about how to get that Dorito body, that snatched waist, that "I'm a badass b*tch" vibe... aka developing a strong and sexy back! Strengthening your back can have many advantages from creating that hourglass shape to improving posture to preventing back pain and so much more. We're breaking it all down so that you can build it on up! Links
...It's not what you think! Listen to the episode to get the full scoop! Links
Want to know the key to having nice arms? .... having well-rounded shoulders! The delts (aka shoulders), for many, can be a stubborn muscle to activate and to develop but luckily, as petite women, we have some advantages! Talk about #shortgirlperks ! We're here to help you build a solid foundation for strong shoulders with a better understanding of shoulder anatomy and our favorite exercises for growing shoulder boulders! Links
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