Listen to the end and find out how you can get free fitness apparel and its really easy! In this episode: Ways to increase the intensity and challenge yourself when training at home with limited equipment, chromium and carbs cravings, creating new habits to support your goals. TRAINING A few of the many ways to increase the intensity and challenge yourself when you have limited equipment. 1. Tempo 2. Supersets 3. Angle changes NUTRITION Do you have issues with carb cravings? Cravings can be your body telling you that you are missing some major nutrients. First analyze your daily meals. Sometimes, cravings are a distraction to something else that is bothering you and while you are focusing on satisfying a craving, your mind temporarily gets a break from dealing with your true stressors. There are a slew of supplements that can help with cravings. Just remember that supplements are just that, supplemental to your regular nutrition. So, if you consistently have cravings you need to take a better look at your nutrition because you are definitely missing major nutrients and need to change your food intake! Some common supplements that help with cravings are Chromium, Glutamine, Acetyl-L-Carnitine. There are several others, but we'll focus on Chromium today. Please be sure to do your own research and check with your doctor before beginning any new supplements! MOTIVATION Create new habits to support your goals! What are habits? Habits are a ritual or act of doing something in a “concentrated and systematic manner, over a period of time.” Habits are choices that you make without thinking! As you begin to change your thoughts and mind habits, you may feel resistance since your subconscious mind will be uncomfortable with your new statements. It takes at least 21-days or more to become permanent! Practice makes----permanent! More details in the Strong and Powerful Podcast. FREE STUFF Just in time for the holidays! holiday gifts!  Coupons for cool fitness stuff at 50-75% off and/or FREE!! Here's how to do it: * Complete one or all of the tasks below. * Take a screen shot and email it to kira@fitgirlpodcast.com * Receive coupon Doesn't get easier than that! Tasks: * Do this: Write a review for the Fit Girl Podcast on iTunes Email Screen shot of review to kira@fitgirlpodcast.com * Get this: Coupon for 75% off any one item at the FitnessMakeover Apparel Store (not incl shipping) AND/OR * Do this: Subscribe to my YouTube Channel GetFitTV   click this button Email Screen shot of review to kira@fitgirlpodcast.com * Get this: Coupon for 50% off  entire order at the FitnessMakeover Apparel Store (not incl shipping) AND/OR * Do this: During the month of November: Subscribe to email updates at FitGirlPodcast.com Email Screen shot of review to kira@fitgirlpodcast.com (optional) * Get this: Coupon for 50% off any one item at the FitnessMakeover Apparel Store (not incl shipping)   COMPLETE THE TRIFECTA (all three tasks completed in November 2021): Get this: Coupon for 100% off any one item at the 

Fit Girl Guide Podcast

Fit 266 Free Stuff, Training Variety, Carb Cravings, Good Habits

This podcast is all about believing in your own ability! Failure can be good when it comes to training, nutrition and motivation! I'll explain in this episode. Here is a link to the video of Deshauna Barber, who I talk about at the end of the episode. Her story is inspiring to say the least! It's a short video and something that I think EVERYONE should watch, especially if you are frustrated and feel like giving up on any goal!  (Even if you only watch the last 30 seconds, you'll be glad you did!) Deshauna Barber Video https://fb.watch/6uZuGZZLYV/ New Apparel! Cute Barbell Bunny! GetFitTV on Youtube!

Fit 265 When Failure is Your Best Option

Leaving your comfort zone is never easy but it has to be done if you want to change! Listen to how I left my comfort zone recently! Learn how to be realistic with your time and why your expectations might need to change! Find out what makes a workout so effective that it keeps you in shape even after 3 (three) weeks of no workouts! How much protein do you need? Are you getting the right amount? The answer will surprise you! More about Live Stream workouts on the GetFitTV channel Have you done this Live Stream workout yet? 

Fit 264 Leave the comfort zone, lose fat with no workout, how much protein

If you didn't get my recent email (sign up for the newsletter and notifications on the home page) then you are missing out on some epic fails as I leave my comfort zone!!  Do you subscribe to my YouTube Channel? If so then you know what I'm talking about! If not, go subscribe now! Click here! The videos on YouTube explain everything! It's big for me to leave my comfort zone, as I'm sure it would be for you too, because I pay too much attention to detail! Sure, for some things that is great, but when doing audio and video....well...... it's just too much to ask! For the next few weeks, my goal is to do a live stream workout each day. Sounds easy enough, right? Wrong! I'm not at home and what I am doing usually takes all day for weeks and I don't stop until done. Now I am forcing myself to start or stop the day to do a video. Day one was a great workout but the audio didn't get recorded, you can think of it as a "silent movie workout" until I do a voice over and then it will be a "Godzilla movie workout."  Day two, I stopped early to attempt (keyword) to do a yoga live stream at the beach during sunset. Epic fail #2! I forgot to bring some items to the beach, ok, I can still do this...nope! Too windy and cold! Which brings us to today! Day three-a nice yoga stretch, with audio (LOL). Me with alot of cracks and aches and ughs during stretches (watch the end of the video and it will make sense). Oh yes, and a yoga mat to the face a few times! I still think it was a good stretch class despite all that! Let me know what you think! Make sure you subscribe to the channel and get notifications! I might not always be able to give a heads up of the time I'm doing the workout, but if you are on my newsletter list you will get some notice (hopefully). Since there are a few "never used before" locations and workouts that I want to do live, it should be interesting and probably humorous! Here is a link to a quick video of one of the fails! Enjoy it! Click here  

Fit 263 Live Stream Workouts and Epic Fails

If you didn't get my recent email (sign up for the newsletter and notifications on the home page) then you are missing out on some epic fails as I leave my comfort zone!!  Do you subscribe to my YouTube Channel? If so then you know what I'm talking about! If not, go subscribe now! Click here! The videos on YouTube explain everything! It's big for me to leave my comfort zone, as I'm sure it would be for you too, because I pay too much attention to detail! Sure, for some things that is great, but when doing audio and video....well...... it's just too much to ask! For the next few weeks, my goal is to do a live stream workout each day. Sounds easy enough, right? Wrong! I'm not at home and what I am doing usually takes all day for weeks and I don't stop until done. Now I am forcing myself to start or stop the day to do a video. Day one was a great workout but the audio didn't get recorded, you can think of it as a "silent movie workout" until I do a voice over and then it will be a "Godzilla movie workout."  Day two, I stopped early to attempt (keyword) to do a yoga live stream at the beach during sunset. Epic fail #2! I forgot to bring some items to the beach, ok, I can still do this...nope! Too windy and cold! Which brings us to today! Day three-a nice yoga stretch, with audio (LOL). Me with alot of cracks and aches and ughs during stretches (watch the end of the video and it will make sense). Oh yes, and a yoga mat to the face a few times! I still think it was a good stretch class despite all that! Let me know what you think! Make sure you subscribe to the channel and get notifications! I might not always be able to give a heads up of the time I'm doing the workout, but if you are on my newsletter list you will get some notice (hopefully). Since there are a few "never used before" locations and workouts that I want to do live, it should be interesting and probably humorous! This "podcast" is a quick video of one of the fails! Enjoy it!  

Food labels fool you many ways! Listen and learn how to spot the tricks! Fact or fiction in fat loss: Can you eat fast food and lose weight? What is the best measurement of weight loss? If eating less to lose weight is all you have to do, then why aren't you at your goal weight? Update on Live Workouts! Be sure to sign up for our emails to get notice for the Live Workout schedule! Food label deception Light vs low fat vs fat free Food labels can be very confusing. Sometimes something is a lighter version and it’s still really not good for you! If you start looking at labels and comparing you'll see this. A great example of this labeling is Pop Tarts. Compare the label of regular Pop Tarts and low fat Pop Tarts, well there is only 1 or 2 grams difference in fat! I think one has to 2 and one has 4, and reality Pop Tarts are really all sugar not a whole lot of fat to begin with. So the difference is not that much, yes I one could say 50% less-which sounds like a lot, but when you are talking 2 and 4 grams, let's face it, that’s not that much difference! Now when you talking 18 grams versus 8, yes that’s a huge difference. So you need to start reading labels and don’t just grab something because it says “low fat” or “light”, look at the labels and compare it to the original version and see what the differences are. Sometimes there is no difference! Shocking, I know but you can see how a label of 50% less fat on the Pop Tart would sound phenomenal but the fact that there is hardly any fat to begin with makes it a pointless claim! Remember, one item can have maybe 1 gram of fat and then the “light” version has less than the original they can still call it light even though we know the difference is negligible.   Food Label Foolery Part 2: Serving size Now there is another very important piece of information on the food label... and that is your serving size. Your concept and the food company’s concept of a serving size are probably not the same. Take a look at the serving size on the level of a food you might pick, is that an accurate representation of the amount that you would eat? A more realistic measurement may be three times a suggested serving size! For example, you might see that your favorite frozen yogurt has only 4 grams of fat per serving. The label shows a serving size of half a cup, yet after you measure your normal serving you realize that your normal is actually one and half cups now that equals 12 grams of fat... and that’s a big difference. So if you think you can eat the suggested serving size which in the case of the frozen yogurt is just half a cup then go for it, but you know what, if you realize that you are going to eat the whole thing or your serving size is much more than half a cup then you might want to reconsider or find a product that will fit into what your realistic serving size is going to be and that has the amount of grams of fat or calories that you want to ingest. A great way to educate yourself on serving sizes is to look at a product and take a guess of how many servings you think item has and then look at the label. Do this just a couple of times you will start to get the idea of how the deceiving labels can be! When looking at pre-packaged or pre-made foods how do you know what will be a good balance of nutrients? How do you know if something is right for your plan? Here's the trick, you should look for foods where the grams of carbohydrate are not more than twice the grams protein. Many so called healthy foods may contain natural and healthy ingredients, but be much higher in carbs than protein. This is fine if you are doing an endurance activity like mountain climbing, but if your goal is fat loss then its not so good. If there are significantly more carbs than protein,

Fit 262 Food Label Trickery, Live Workouts and Diet Myths

Alter your body's lean muscle to fat ratio and keep your metabolism burning all day long! Topics include Starvation mode, muscle vs fat, the perfect meal combination, meal timing and more! Eat to lose The first thing we are going to discuss in this podcast is how to eat to lose weight. It’s true, you can actually eat more and lose weight if you are eating the right foods. Every time you eat your metabolism actually speeds up a little bit to help your body digest and that’s just one of the many reasons why eating several meals throughout the day helps the body lose weight. When You keep your body nourished correctly, your energy levels remain high and your metabolism will increase. You may have heard about blood sugar levels being important to health and weight loss. I know past podcasts have touched on this subject. As your body starts to utilize your food and break it down, it gives you fuel in terms of blood sugar levels (that's being simplistic) and the effects will diminish over time. Kinda like putting fuel in a car and using it...eventually the fuel gets low and the card starts to sputter and quit unless you refuel it. Your energy may go down if your blood sugar levels drop due to lack of refueling. For example, you might get tired, drowsy, lightheaded or dizzy and that’s why it’s important to nip that in the bud and to actually eat before you get to that point. The best structure for meals is to eat every two to four hours and definitely don’t try not to go more than five or six hours without eating something. That's how “feedings” get divided into five to seven small meals through the day. And when you think about that it sounds like a lot but it’s not. That’s your three meals and two snacks. See now it’s not so scary. It’s breakfast, snack, lunch, snack, dinner and maybe another snack. When you are choosing the right foods you can have more of them. When you are choosing the wrong foods you are not going to feel as good and you can’t have as much. Meal timing and the starvation mode Keeping a schedule of eating every several hours throughout the day will also help your body let go of fat. It will let go more easily when you are eating throughout the day because your body will expect food frequently and it won’t go into the starvation mode. Starvation mode it what can really damage your metabolism and make it hard to lose weight. Its what happens during the diet cycle.When the body hits the starvation mode which is going without food for more than six hours and I am not talking about nighttime when you are sleeping because your body is not using as much energy then, when your body hit starvation mode it will hold on to fat for long-term energy and it will use protein stores for current energy needs. Now you may think that sounds okay but protein your muscle, muscle is your metabolism, the more muscle you have the higher your metabolism will be and that’s why most men usually have a higher metabolism than women, they carry more muscle. But as women, if we increase our muscle to fat ratio then we will actually have that faster metabolism and be able to eat what we want and still look great. And I know that for fact because I struggled with this almost all my life and finally found the secret and you know what, it’s having more muscle. And once I switched that ratio now it’s a piece of cake, a little bit of a pun intended, to keep my weight where I wanted to be. I don’t even think about it anymore whereas it used to be a major obsession and that’s one of the reasons why I am doing this now to help everybody else see that you know what it’s doable, it really is. I am not any different than anybody else, I don’t have any special qualities or anything like that I just kind of keep plugging away and learn everything I needed to know that would work and not work. So I am trying to share that with you believe me it works....

Fit 261 Food to increase your metabolism and help your body lose fat

What is the right thing to do to overcome a plateau? Have a plan!! One that incorporates the big three: * Nutrition-eat and use the right foods at the right times to boost your metabolism, burn fat, eliminate cravings and give you sustained energy! * Exercise/Training-Less than an hour 3-4x week, maybe 5, but not everyday for hours! Use the most effective exercises to boost your metabolism, stimulate lean muscle to help burn fat, exercises of the large body parts with challenging weights to burn more calories. Prioritize weight training over cardio. Be consistent and work hard! * Mindset-you MUST program your mind for success! Your thoughts keep you going thru the day and can make your day (and fitness program) easy or very difficult. Knowing what to tell yourself when you feel like skipping a workout or overeating, is key to getting over plateaus and ultimately reaching your goal. There's a reason why most people are not in the shape they want to be. Its not easy. There is no magic pill, there is no super exercise to melt fat, there is no perfect meal plan either. It's a combination of diet, exercise and the most important element is mindset! That's the most forgotten part of fitness and why most people never reach their goals-things like self-sabotage, lack of motivation, negative self-talk can all be overcome with the right mindset routine. What prevents most people from getting in shape?  The don't have a plan or they have an incomplete plan! Your plan should include the three major areas of the Fitness Makeover-mindset, exercise, nutrition. And all three require you to make new habits. Subtle changes can go a long way! In this episode, I'm going to give you some examples for each one. Let's start with mindset-simply one positive affirmation each day is sufficient to change your direction! That's the “I am” statement, the positive, productive, present tense statement that may feel awkward in the beginning because your mind is not accustomed to it, but through repetition the thought sinks deeper into your mind and subconscious until you own that I am statement. Learn more by listening to the episode! Exercise is easy! To make small changes, that is! That subtle change could come in the form of less rest between sets, or doing your bench from the incline or decline...anything that your body sees as different. That's why it is vital to your success in weight loss or shaping your body... or basically anything to have a plan! More details in the episode! Nutrition is where most people get it wrong!  In this area you actually need several plans! Obviously a plan for what you should eat and when, but also a plan for when you are not at home or have to bring food to work or even have to deal with social eating situations. The latter being most important because it can make or break you mentally more than physically and we all know what that can do to you! Listen to the episode for all the info! As we continue into the new year, hopefully this episode will help you plan for success and recognize when it is time to revise or evaluate your plan and goals in order to keep progressing toward the body you want! If you need help creating the right plan to change your body and mind, check out my programs and consultation  plans at FitnessMakeover.com  

Fit 260: The Power of Three

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. Think of it as a prequel to the New Year. Join us at Quickfit Club for the Holiday Hot Body Workouts! A 14-day program of quick, effective workouts along with the motivation you need to stay on track during the holidays! Get on the newsletter asap to get a huge discount coupon code! TRAINING-With many of us working out at home, you might want to consider how often do you assess your form? Are you creating bad habits because you don't review proper form regularly?  I'm updating (re-doing) the Exercise Library so you can have a source of instruction and tips on exercises. At QuickFitClub.com it's called PT Sessions. As a trainer, I'm known for getting my clients results quickly because I teach them how to get the most from every exercise and and every breath! Regularly reviewing your form is important to eliminate bad habits that stifle your progress or can cause injury!   NUTRITION-A thought for the week: do you really notice every thing you eat?  Do you keep putting food in your mouth without paying attention? Many of us do! Another thing to think about prior to the New Year!   Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 259: Uncover Fitness Obstacles, Exercise Form, Nutrition Skip to 2 min  

Fit 259 Uncover Fitness Obstacles, Exercise Form, Nutrition

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. 

Training, Nutrition and Motivation! Tips and strategies in training, nutrition and motivation to lose weight, tone, tighten, increase confidence, boost metabolism and eliminate bad habits! Get in Shape and Stay in Shape!

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Fit Girl Guide Podcast

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