podcast – Fit Girl Podcast: Recent Episodes
Kira Langolf
WebMD is wrong about exercises to avoid! Slashing Calories Makes You Fat! Is Your Mind Holding you back from the body and health you want?
10 reasons why breakfast is essential to weight loss and one or more could be the reason you're not dropping body fat! Go heavy and go home, the key to results! Stay Motivated with a goal plan!
The Easiest Diet Hack Ever! Stop doing shoulder press wrong! Motivation vs. Inspiration which one will keep you going until you reach your goal?
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.
Apply a few simple techniques to avoid the second mistake in the countdown of the 5 biggest mistakes in weight loss.
Doing too much of cardio, especially when trying to lose weight, can cause your body to hold on to fat! It can actually make you better at storing calories and less effective at burning calories.
The fourth biggest mistake that prevents weight loss and is holding you back from reaching your fitness goals! This mistake is often made in all three fitness components! I'll explain how to fix these mistakes easily in Training, Mindset and Nutrition.
How to avoid the pitfalls of making one of the five biggest mistakes in weight loss and how to make lifestyle changes in training, nutrition and motivation to lose weight permanently and get the body you want!
How the Diet Cycle affects your body and motivation, while ruining your metabolism and making it even harder to lose weight and what you can do to get your metabolism back! Forgotten body parts that boost metabolism for weight loss and how to maximize training for these parts to see your body change!
Fitness must haves under $5 that make perfect gifts! My recommendations for fitness equipment: the good, the bad, the essential and what you should avoid!
Get free fitness apparel, its really easy! 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.
What does failure really mean and how can it help us get in shape! When failure is your best option and how it applies to training, nutrition and mindset!
Reassess your expectations, goals and workouts! Now is a great time to leave your comfort zone! Learn how to do it painlessly!
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
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!
Multi-faceted attack on fat! Use food to spike your metabolism, allow your body to use fat for fuel and change your lean muscle to fat ratio for permanent weight loss!
Subtle changes have a big impact on your ability to get in shape! Learn the three things you need to blast past plateaus and get results faster!
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!
Harmful exercises you should avoid, carbs to change your body and how to get to your goals faster with a view of yourself!
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.
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!
Should you always train to failure? Do you know here to find the help and support you need to make your goals a reality? Overlooked reasons why low carb diets fail!
Belly fat reduction-myths and truths and how to get rid of it! Setting goals and making a plan for success!
Combining training methods for better results! Fats for fat loss! Eat the right kinds and amounts of fat for a lean body! What difficulties stand between you and your goal?
Mistakes When Going Low-Carb! Turn negative thoughts into supportive ones. Training Method #3: Circuit High Intensity Exercise.
You'll always get better results when you enter the gym with a plan! The next few podcasts focus on various methods of training to help you reach your goals and stay motivated.
Training-the most effective sets and reps for each level of fitness, Nutrition-Three reasons why you need more protein! Motivation-Simple steps to keep you on track!
The Top 3 Best Exercises on the Stability Ball, How to Recognize and acknowledge your successes and three things you must pay attention to when going low carb!
Pinterest workouts yeah or nah? Has the Pumpkin spice food craze gotten out of hand? Take the next step in creating a lasting change in your motivation! Check out the new, improved QuickFit Club!
Are you stretching all wrong? Is that food friend or foe? Three easy steps to start a change in your life!
How often do you change your workout routine? What is your lifestyle fitness plan? Do you have one? Check out the Fresh Market Video on YouTube and "How I make my meals for competition prep" video!
QuickFit Club is back up with new workouts and ready for a new you! TRAINING: Fact VS Fiction! NUTRITION Dealing with Carb Cravings Part 2, Tips to get on the right track!
Nutrition and training fact vs fiction, how to stay motivated by taking control of your time and life!
Do artificial sweeteners make you fat? Find out what the research really shows! Met-Con training-what is it and how you can use it to drop fat in less time! Think Yourself Slim-how to adjust your attitude for success!
Three exercises that are a waste of your time, supplements that help eliminate carb cravings, and the best workouts for tone and fat loss in the gym, plus updates. All in this episode!
How to identify your limiting beliefs, the importance of having a food scale for effective nutrition and why most people are doing abdominal training wrong!
The next step you need to take to maintain motivation, ab exercises you need to stop doing and what more can I say about nutrition? Limiting beliefs that crush your dreams and more myths uncovered!
Lack of motivation is the number one reason most people stop exercising. Don't fall victim to the motivation zappers! Your workout cycles for the next 12 weeks! The secret weapon to changing your body! It's a new year, but are you still making the same old nutrition mistakes that ruin your metabolism? Find out what you need to do to boost your metabolism permanently!
How to maintain your fitness or improve it during the holidays. Do you know what is in your winter drinks? How to get motivated when it's cold, dark and you're tired! DVDs 50% off!
Be strong and powerful! Halloween candy to enjoy without blowing it! One little change you can make, that will make a big difference in your next workout!
What you need to know about salt, what types of workouts get you in shape fast and a 5-step technique to change what you crave! September is National Childhood Obesity Awareness Month. This is to raise awareness about the childhood obesity epidemic in America and show people how they can help solve this problem.
Set yourself up for success a simple five step process, more recipes for healthy snacks, and challenge programs are they helpful and motivating or not?
How to find a quality protein bar, the top reasons for getting unmotivated and how to overcome them to stay on track to your best body ever! A cardio challenge for you!
Easy “make and take” snacks, the power of stretch! Time management tips to keep you motivated and productive! A quick review of what is in store for the future!
Listen to the audio or watch the video jam packed with tips for you! First, you'll learn how to overcome the fear of looking like a dork in the gym! Then, you'll get more tips to look great and get a kick butt workout!
In this episode: Training myths that have a tinge of truth, rethink snack time with nutritious snacks you may not know about and realistic time management!
In this episode: Part three of eliminating cravings, what to do in the gym to crank your metabolism lose fat for women and men, three easy steps to increase self confidence and self esteem.
Part two of ways to eliminate carb cravings. Are men and women different when it comes to fat loss? Yes, sort of. How to push yourself to workout on the days you don't feel like it!
Are you doing the shoulder press correctly? Three steps to squash procrastination! Eliminate Carb cravings! These solutions fit into two categories: Supplements that can help take the edge off of carb cravings and lifestyle changes to improve hormonal and metabolic imbalances for better control of cravings! 1-Arm Row Video!
Goals and self support techniques, big lifts and weight loss, nutrient calculations. Check out the new new fitness jewelry at the Proshop and Quickfitclub.com for videos.
Goal setting, Mantras, mindset, thoughts and self-talk to get on track for the new year! Prioritize weight training for faster fat loss! Know your meal plan! Know what and when you are going to eat.
Portable Protein Snacks, three solid tips to keep you on track! Ways to treat your muscles right for best results in and out of the gym. More myths busted!
Be aware and prepare for urges to quit! What's important about Zinc? Zinc Supplements. Part 2 of the most common causes of exercise related injuries.
Part 3 of the 4 part series on The ABCs of positive motivation, tips from the popular e-book “100 health tips” and how to get it for just $.99 and what to do about your training when you feel burnt out.
In this episode: The 3-hour diet-Good or Bad? Booty training-The best way to improve your butt! Part 2 of the 4 part series on positive motivation.
The amazing benefits of Coenzyme Q10, Learn the ABCs of motivation,(part 1 of 4), Download the Exercise Routine, Workout Guide and log for Sculpt Cycle#14 Body Fat Blast from Fitness Makeover Program and Clubfit members only section!
Abdominal training video using resistance bands, changing your thoughts about the clean plate club and know your reasons!
Video-ab ball roll-in for lean lower abs! Back to the basics in Nutrition! What motivates you?
In this episode: Training: Using Short Rest Periods To Build Muscle and Lose Fat, Nutrition: Beware the four letter word, Motivation: Can competitions keep you committed?
In this episode: A free video download of a quickie workout! Nutrition-half truths, facts and lies. Maintaining focus and creating supportive habits for motivation.
gym etiquette discussed in that episode then add a few items for 2014! If you know someone who is new to the gym world, this would be a great episode to forward to them!
A video quickie workout with the Stability Ball that hits your core and whole body, proven techniques to lose inches in days, and motivation vs mindset is there a difference?
In this episode: Training mistakes to avoid in the new year, Pre-workout meals part 2, and Lessonslearned From The Biggest Loser TV Show.
In this episode, get a free workout video download, the best pre-workout supplements, and three (3) Principles For Overcoming Fitness Obstacles.
In this episode: My thoughts on the The 5:2 Fast Diet book. Lower body blast workout for home or gym! How to reach your full potential with a mindset makeover contents of the book, “Mindset Makeover: Stay Motivated, Get the Body You Want and Live the Life of Your Dreams!” ProShop Sale!
The Value of Dips and Chins, Green Tea is your holiday helper, and do you know if your belief system friend or foe?
High Volume training to boost the metabolism, increase muscle tissue and drop body fat. Tips to prevent holiday weight gain. How to change your self sabotaging patterns!
In this episode: More foods for fat loss, an Upper Body stretch video that is a great warmup for workouts or sports! Goal volition, do you have what it takes to reach your goals?
Shoulder training part 2: sample workouts, Triple Threat Training online course update, high fiber fruits and veggies!
Shoulder training fundamentals Part 1 of a 2 part series on shoulder training, which supplement should you always have, information on the “Triple Threat Training” course.
Tips to improve your glute training (part 1), apps for motivation, focus and goal setting, best bed time snacks!
TrainingDifficult exercises are usually the multi-joint exercises and are best for calories burning and metabolism boosting! Most exercises fall into either the single-joint or multi-joint categories. Single-joint exercises are generally isolation exercises and require less from the entire body. 1-arm exercises and biceps curls are examples. Multi-joint exercises use several joints and muscles at the same time. Squats, Barbell Row, Bench Press and Lunges are all examples of multi-joint exercises. Any exercise that requires your full body to do or a heavy weight, will usually by multi-joint.Although they may be more difficult, the multi-joint exercises will enable you workout less and get better results! Be sure to focus on these exercises next time you workout!MotivationTake the Survey! 2013 New Year Motivation Survey! Click here!I have been working on expanding the Gain Control part of the Fitness Makeover Workshop. This is the section that focuses on motivation and self-support of your goals. I will be completing soon an e-course called "Banish Your Inner Bully", be sure to sign up for the newsletter updates to be notified when this course is ready! It is designed to help you create new habits to support your fitness goals. I have found that too many people have negative self-images and constantly utter put downs to themselves. This is not supportive and we need to fix that mindset! This course does that!Part of creating a new habit is visualization. As you drift off to sleep, or during your daily focus session, visualize yourself performing the new habit or behaving in a certain way in a situation. Visualize yourself and “act as if” you already have the new habit. The more you do this, the faster your subconscious mind believes it to be true and allows the habit to become automatic.Nutrition I had many great responses on the facebook fitgirlusa page about food logs. Many are using apps to help them keep track of their food intake. Visit the facebook page and give your input on this and several other questions I have there for you! For example, what is your favorite leg exercise? Do you use a medicine ball in your workouts? Do you have resistance bands?You'll also find links to helpful info and other tidbits of fitness advice! See you there!Get all the most recent episodes on iTunes or download this episode here: Fit 164 Multi-Joint Exercises, Visualization, Facebook.
Are you a workout-aholic? What is motivation? Do you know the most important times to eat each day?
MOTIVATION Way back in Podcast #70, I introduced you to finding your Mantra. You learned that the repetition of a word or a few words have the capacity to bring about miraculous results such as increased self-confidence and self-esteem or staying on track with your fitness program! It is all based on a simple psychological principle, “as you think, so you become.” In this episode, you'll learn more about how to use your Mantra & Meditation to help you lose weight, get in shape and reach your fitness goals!
Mantras should have a positive meaning. They remind you that your true nature is something great! If you start to think about the best part of your being, you will begin to have more self- confidence and this will show in your actions. It is not enough to just think about a mantra once, and then forget it. You need to think of your mantra in a concentrated and systematic manner over a period of time in order to get results. Also known as a “ritual” or “habit”. This can be as simple as repeating your mantra (in your head) while you brush your teeth, or writing it on an note and attach it to a mirror. Whatever helps you to repeat the mantra consistently over a period of time (ie 21-days) to form new habits!
Add 5 minutes of quiet time each day to focus on your mantra and nothing else! Meditation and mantras go together very well! In order to get the benefits from mantra meditation, you need to meditate regularly with a mantra that has a positive, present tense meaning. Meditation is a process where you concentrate on the mantra and its meaning for as long as you can, and when you mind wanders, you bring it back.
TRAINING What is a repetition? Why do we use certain numbers for repetitions? A repetition is a goal to reach during an exercise. The suggested repetitions are not an absolute! In fact, the +/- 2 rule applies when working out. Understanding why the repetition is a guide and not the most important part of your workout will help you get better, more focused workouts, and better results!
NUTRITION We've talked alot about keeping a food journal or a log, especially if you are trying to lose weight. Have you done that? Have you actually kept a food journal for a day ore more?
I challenge you (Challenge #1) in the next week to keep a food log (on paper or computer) and record every bite you eat! Then look up the foods in a book or the internet and total your calories. Also total your grams of Proteins, Carbs and Fats.
Challenge #2 is to report to me via Facebook or Twitter what you learned! You don't have to give details, just tell me if the numbers you got were one of the following:
what you expected more than you expected less than you expected.
Then tell me how many grams of protein you got in for that day. Most people who exercise should have a goal of at least 100 grams of protein dail. Realistically, anywhere between 100-200 grams of protein per day, may be more accurate. Of course, it depends on your weight, lean mass, age etc.
Doing my best to keep the podcasts coming every Wednesday (like previous years). Enjoy!
Visit me on facebook.com/fitgirlusa and twitter.com/fitgirl.
Get all the most recent episodes on iTunes or download this episode here: Fit 162: Mantra, Reps and Nutrition Truth!
Simple Swaps for Healthy Eating and Weight-Loss! Motivation and self talk, Get The Best Use Out Of Your Home Cardio Equipment!
Top Fat Loss Training Tips, Here's the scoop on Creatine, Make a promise to yourself that you can keep!
A super shaping bicep exercise, the reverse barbell curl! Goals and knowing what your numbers are for caloric intake!
Better results in less time! With audio workouts, you get the Personal Trainer without the high price! Instruction, motivation, and a fun workout too! Check them out and see why people like them so much!
Low cost weight loss! You don't have to spend a lot of money to get in shape! A few pieces of low cost equipment or just your body weight will work!
Overcoming plateaus in weight loss and workouts. How to get out of a rut if you stop losing weight or lack motivation in your workouts.