Fit Girl Guide Podcast

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Can you really lose fat with just two workouts a week? What if I told you that snacking could actually help you lose weight? And the biggest obstacle to your progress might just be the voice in your head. In this audio podcast episode, we’re breaking down how to simplify fat loss without the overwhelm. Three segments: Training, Nutrition, and Mindset.

================================= How to work or connect with me: ================================= 💪🏻 One-on-One Consulting https://calendly.com/fitgirlusa/ 🎉 Start Your 28-Day Fitness Makeover: Includes Workouts-What to do, Nutrition-What to eat, Mindset-Find your focus! https://kiralangolf.systeme.io/4a7f5397🏋🏻 Workout Motivation Wear: https://fitgirldesigns.com

================================= Free Guides:================================= 🤫 Top 10 Weight Loss Secrets https://tinyurl.com/fitgirlusa🤩7-Day Mind Body Makeover https://tinyurl.com/bodymindfitness

=================================Websites:=================================https://fitgirlpodcast.com https://fitnessmakeover.com https://fitgirldesigns.comhttps://youtube.com/fitnessmakeover

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In this episode: Exposing false fitness claims like lose 10 pounds in a week or get a flat tummy in 7 days, a complete guide to meal prep for saving time, calories and reaching your goal faster, and Practical Strategies to Prevent Fitness Self-Sabotage.

Videos, Creators and Links mentioned in this episode:

Motivation in Minutes https://www.youtube.com/watch?v=gsMAUado2u4
Practice Makes _____ https://www.youtube.com/watch?v=Un8mnaSpxJA
Fitness Makeover 28-day Program https://kiralangolf.systeme.io/4a7f5397
FREE 7-Day Mind Body Program https://fitgirlpodcast.com/show/7-day-mind-body-makeover/

NEW! Mind Over Body: Mindset MakeoverAvailable now at lulu.com bookstore: (coming soon to Amazon and other retailers)

Paperback
eBook

Asked discussed in Training Section:

Strongly Recommended: https://www.youtube.com/@DoctorMike Gives straight info on diet claims, fitness and health topics
“8 Things Nobody Tells You About Belly Fat" by Gravity Transformation - Fat Loss Experts https://www.youtube.com/watch?v=UT7ZoZmtfJA&t=34s&pp=ygUs4oCcOCBUaGluZ3MgTm9ib2R5IFRlbGxzIFlvdSBBYm91dCBCZWxseSBGYXQ%3D
"Can You 'Spot Reduce' Fat? Myth-busting the Metabolism of Fat Loss" by Jeff Nippard https://www.youtube.com/watch?v=XM1JPtF_vdA&pp=ygVCQ2FuIFlvdSAnU3BvdCBSZWR1Y2UnIEZhdD8gTXl0aC1idXN0aW5nIHRoZSBNZXRhYm9saXNtIG9mIEZhdCBMb3Nz

================================= How to work or connect with me: ================================= 💪🏻 One-on-One Consulting https://calendly.com/fitgirlusa/ 🎉 Start Your 28-Day Fitness Makeover: Includes Workouts-What to do, Nutrition-What to eat, Mindset-Find your focus! https://kiralangolf.systeme.io/4a7f5397 🏋🏻 Workout Motivation Wear: https://fitgirldesigns.com

================================= Free Guides: ================================= 🤫 Top 10 Weight Loss Secrets https://tinyurl.com/fitgirlusa 🤩7-Day Mind Body Makeover https://tinyurl.com/bodymindfitness

========================================= Workout Gear I use and Recommend* ========================================= Resistance Bands: https://amzn.to/4gw0SaL Adjustable Dumbbells: https://amzn.to/3VYDMkQ PowerBlock ( I use & LOVE!) https://amzn.to/3VYDMkQ Exercise Mat Thick Padded: https://amzn.to/3tLHGCv Yoga 1" Thick Mat: https://amzn.to/3sg9Vsl Yoga Blocks: https://amzn.to/3tKfgIQ (Always good to have two for various poses and stretch classes!) Stability Ball: https://amzn.to/40ejsN6 (For most women Medium size, Small if 5 ft or under) Mikolo Cable Pulley System: https://amzn.to/41V7n2y See my Mikolo Cable Pulley System: Video Review here https://www.youtube.com/watch?v=v7V9Mk-70zk

*Some product links are affiliate links, meaning I'll receive a small commission if you buy something and it helps support the channel to keep it free! Thanks!

================ Podcasts================ Podcast: Fit Girl Your Guide to Getting in Shape: Training, Nutrition and Motivation Website: https://fitgirlpodcast.com YouTube Podcasts Playlist: https://www.youtube.com/watch?v=L7quv5EPKsE&list=PLI3lVmSlJqa410oMgropZuk1dng8HTqvT&pp=gAQBiAQB Available on Spotify, Apple Podcasts, YouTube and all other major podcast outlets.

Podcast: Strong and Powerfulhttps://strongandpowerful.podbean.com/YouTube Channel: https://www.youtube.com/@Strongandpowerful

====================
Popular YouTube Playlists ====================
Nutrition Guides: Proper Nutrition plays a huge role in results for definition, strength and tone. Learn what you should be focusing on in nutrition to get fastest results. https://www.youtube.com/playlist?list=PLI3lVmSlJqa6JJ4T4YhFM2x6Hep_HfbkO

Motivation: https://www.youtube.com/watch?v=j_F8pBfg3B4&list=PLI3lVmSlJqa5CKtwQxLwM5mH5jmXIFTMI

Relaxation, Affirmations and Meditations: https://www.youtube.com/watch?v=WzLPmRch-8k&list=PLI3lVmSlJqa51fw2lgK7NdovU5TbpP1dg&pp=gAQBiAQB

Frequency Healing, Sound Wave Therapy, Yoga Music Playlist: https://www.youtube.com/watch?v=drmpyte7hgA&list=PLI3lVmSlJqa7KVqldQx0kjk17Ym9NGhj0

Follow along exercise classes: https://www.youtube.com/@Fitnessmakeover/playlists?view=50&sort=dd&shelf_id=3

My Amazon Favorites Programs: Amazon Prime (I can’t live without it!): https://amzn.to/40hUX1I Amazon Fresh: https://amzn.to/3SjqsX7

This video description contains affiliate links. If you click on one of them, I may receive a commission, but this will not affect your pricing. Thanks for your support!

Licensing Images, Video and Sound Effects provided by canva.com Music DigitalJuice.com

==================== Social Media & Websites ====================
Facebook page https://www.facebook.com/fitgirlusa Instagram @fitgirlpodcast Twitter (X) @fitgirl https://fitgirlpodcast.com https://fitnessmakeover.com https://fitgirldesigns.com

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Trideer Extra Thick Yoga Ball Exercise Ball, 5 Sizes Ball Chair, Heavy Duty Swiss Ball for Balance, Stability, Pregnancy and Physical Therapy, Quick Pump Included

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Training: Big 3 Strength Training Mistakes Everyone Makes and How to fixNutrition: Carbs vs. Fats: What You Really Need for Fat LossMindset: 3 tips How to Stay Consistent When Motivation Fades

Important videos to watch on these topicsMacros Made Easy Quick Guide to Proteins, Carbs, Fats | Macros for Weight Loss https://www.youtube.com/watch?v=_e93z6muimI

The Multi Meal Plan Increase Metabolism, Melt Fat Stop Cravings! https://youtu.be/DJ9mu6mM_JQ

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Work with me https://calendly.com/fitgirlusa/

Mind Over Body: Mindset Makeover available at lulu.com bookstore.Coming soon to Amazon and major book/ebook sellers.

28-day FitnessMakeover Includes Workouts-What to do, Nutrition-What to eat, Mindset-Find your focus! https://kiralangolf.systeme.io/4a7f5397

TrainingDiscover the most effective workout strategies for fat loss after 40. This video covers tips for maximizing workout time, focusing on compound movements, using supersets, and tracking progress to achieve health, strength, and longevity. Learn how to balance intensity, recovery, and consistent effort to see long-lasting results.

Nutrition Learn how to create balanced meals that support sustainable fat loss and muscle growth. This video highlights the importance of protein, green vegetables, and proper meal planning, especially for those over 40. Build meals that fuel your metabolism, aid in recovery, and help you reach your fitness goals

Motivation/ Mindset Discover how perfectionism and unrealistic expectations can derail your weight loss journey. This video explores the dangers of the all-or-nothing mindset, self-criticism, and emotional eating while offering practical tools like SMART goal setting and mindful eating to help you stay on track. Embrace progress over perfection to create lasting habits and achieve your goals.

FitnessMakeover.comFitgirlpodcast.comFitgirldesigns.com motivation workout apparel

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Episode NotesThe first in a three part series of Fitness Mistakes that hold you back from reaching your goals. In this episode, three common mistakes for each nutrition (actually 4), training and mindset/motivation and how you can fix them easily to get on the fast track to the body you want.

Let me know in the comments or email if you've done of any of these mistakes!

Videos mentioned in this episode that 'll want to check out!

10 Common Nutrition Mistakes That Are Holding You Back
https://www.youtube.com/watch?v=9BZkNhpqKlA
Unlock Your Fat Burn Mode! Powerful Hack For Faster Fat Loss!
https://www.youtube.com/watch?v=UbCk-VcSwbE
Weight Loss Workout (Sets and Reps Included) | Burn More Calories to Lose Fat!
https://www.youtube.com/watch?v=pymMovRVo2E
5-minute Fat Burn Micro Workout #2 | Lean Sculpted Tone Body
https://youtu.be/z3c_BziqjuQ
Micro Workouts Playlist
https://youtu.be/LhyL09YuL78?si=8dgNbApA-NWs2Nzu

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Episode NotesIn this episode, I’ll explain three (3) of the top time saving methods that will get you effective workouts in minutes, I’ll share my favorite short workout plan to maximize time that can be done in the gym or at home to get great body shaping and weight loss results. Plus, I’ll explain to you how the mindset of adaptability can help you reach your fitness goals faster and give you a power phrase to use when you get stuck.

Video 4 minute Workout Time Saver Workout Link https://www.youtube.com/watch?v=NLMPzkC5UdU

Micro Workouts 4-10 minutes Playlist Link https://www.youtube.com/watch?v=LhyL09YuL78&list=PLI3lVmSlJqa5Qs3-KXvGv85NokyTH9OmN

Websites fitnessmakeover.comfitgirlpodcast.com

Youtube.com/fitnessmakeover

In the App store search workout timer.

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Ab training: the good, the bad, the common mistakes. In this chapter, we delve into the secrets of abdominal training and Uncover the six mistakes holding back your ab progress plus I'll reveal three powerful tips to sculpt the midsection you've always wanted.

Stability Ball Total Body & Deep Core Workout on YouTube:https://youtu.be/IKWCB4XMEsk?si=gVn26AjbYYTD03Wr

Weight Loss Workout 12-week Gym Training Program. https://fitness-makeover.aweb.page/p/153e1ed8-ea02-4631-b2c6-be07f7e83b16End the Frustration: Unlock Your Lean Body Faster with this Proven System for the Perfect Workout!

28-day FitnessMakeoverwww.fitnessmakeover.com

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Is your fitness motivation fading with March? This episode reveals why resolutions fail (usually by March), Spells out how to plan for fitness success and equips you with a FREE guide to keep you reach your goals and stay on the right track towards your dream body.

Visit fitgirlpodcast.com or fitnessmakeover.com for the link to the free guide, or click here!

Watch on Youtube: https://youtube.com/fitnessmakeover

Motivation Apparel Store: FitGirlDesigns.com

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Create new habits and refresh your routine in the areas of training, nutrition and mindset, to get in shape faster and easier this year!

Several game changing habits in each category of training, nutrition and mindset that you can add to your daily routine to boost your fitness results!

Mentioned in this episode: Past episodes “anatomy of a rep” see episodes 49, 61, 223.
28-day Fitness Makeover Program at Fitnessmakeover.com

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Episode NotesVideo posted:Lean Sculpted Healthy 6 Simple Ways to Smash Resolutions! Link: https://youtu.be/3GFRm1SBHsE

If you've ever struggled to stay motivated in your fitness journey, whether it's losing weight, getting in shape, or achieving any fitness goal, this episode will give you six simple steps – two for exercise, two for nutrition, and two for motivation – to help you reach your fitness goals this year. Whether you're new to fitness goals or a seasoned warrior, these steps in nutrition, exercise, and mindset are key.

I did a YouTube video https://youtu.be/3GFRm1SBHsE on this topic too, but we go into more details here in the podcast. Let me know in the comments on the podcast or YouTube video how many years you've been working on the same goal or what your new goal is for this year!

If you need help with nutrition or workout programs, visit FitnessMakeover.com or https://fitnessmakeover.teachable.com/ for courses and coaching.

Remember, your journey is unique, and success is within reach. Keep pushing towards your goals!”

Want your question answered? Reply to my email or put it in the comments on the video!

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Episode NotesFit299_LegRaises_InnerThigh_SleepForFatBurningThe one thing you do already every day that impacts how fast you can get a lean and sculpted body! But, if you don’t pay attention to it you’ll gain weight, especially belly fat! What is it?

Exercise Series Uncovering Lies to separate fact from fiction of common exercises that really aren't effective and what you should do instead to get results!

Recent YouTube Videos: Channel @FitnessMakeoverLeg Raise Lies-https://www.youtube.com/watch?v=aEWkKjhMSaIInner Thigh Lies -https://www.youtube.com/watch?v=UJatyRxE72w

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Episode NotesThree powerful Tools to End Emotional Stress Eating. Especially helpful during the holidays! Learn the game changing phrases that will keep you on track in your nutrition, training and mindset! Create new habits to support your fitness goals!

Links mentioned in this episode:

My "epic fail" aka "leaving my comfort zone" workout video that's sure to bring you a laugh! https://www.youtube.com/watch?v=KAQdgnq73Uk
**50% off! 28-Day FitnessMakeover! Limited Time Offer! The ultimate Step-by-Step Fat Burning and Body Sculpting Guide! Click this link for the discount: https://fitness-solutions.aweb.page/p/3a7d59d8-c9bc-47be-932c-51af80f3c6a7

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Fit 297 Episode NotesWhy the order of your workout routine is vital to fat loss results and the complete structure to follow to maximize your body’s ability to burn fat.

One Stability ball exercise that works 11 muscles simultaneously! Why yo-yo dieting doubles your risk of heart attack! And how to adjust your mindset to end dieting and eat healthy.

Link for half off the 28-day FitnessMakeover coming in your email or sign up for it at fitgirlpodcast.com

videos on these topics are on my YouTube Channel. YouTube.com/FitnessMakeover

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Episode NotesHow to get a great leg workout in a small space with no equipment! This nutritional item has numerous health benefits, plus it can aid in weight loss, appetite control and boost your metabolism. So why aren’t you having this every day? The current obsession with belly fat loss, why it’s setting people up to fail hard, what it means for motivation and the truth about how to lose belly fat!

Videos mentioned in this podcast:Shorts (under 60 seconds)Target the Booty Better with Squats & Lunge Tips https://youtube.com/shorts/VTuWmZJt8FcSquat Variations and Tempo Training https://youtube.com/shorts/Ui_FOh_WUjI

Videos7-Minute Leg Workout Small Space No Equipment https://youtu.be/bx0sQJ2TiDwThe #1 Workout Method for Maximizing Each Rep For Results https://youtu.be/3BwEAC2KaVk

Youtube channel: FitnessMakeoverhttps://youtube.com/fitnessmakeover

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The single most important training variable that most people don't know about or screw it up massively! Learn what it is, how to use it, why you need it, how this factors into your workout motivation!

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Episode NotesUnlock Consistency with Nutrition, Motivation, and Full-Body Training! My three simple rules to get in shape, 6 easy ways to Stay Consistent. How to Overcome common obstacles and challenges that get you off track! Get your metabolism flying and fat burning started with morning protein. Easy on the go, convenient ways to get your day started right with protein. A full 6-12 week, 3 days a week periodization program, free! Download the free pdf of the program explained in this episode at fitgirlpodcast.com and use the 1RM calculator located on the home page.

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Learn the best two exercises for biceps to create shape and tone. How to sculpt your arms without bulk. Get the video visuals at my YouTube Channel Playlist Sculpted Arms. The difference between nutrition for weight loss and muscle gain. Which component are most important to see changes in your body. Motivation- Take Action! Several ways you can take action today to change your tomorrow. Comment on my YouTube videos for this episode or send me an email. Let me know what your most common fitness questions are and which one you'd want me to answer first!playlist link https://tinyurl.com/yk4hkm5h

YouTube Channel https://www.youtube.com/fitnessmakeover

Active Wear Shopify store https://fitgirldesigns.com/ fun designs for the gym!

PS I don't "doll it up" when I make videos, lolSo excuse the post workout look!

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Episode NotesThis episode: Periodization-why it is key to results, motivation and continual progress in workouts and how to make your own periodization programs, two significant aspects of nutrition most people don’t fully understand, two goals you can achieve this week that will create healthy habits. If you use the same weight for biceps that you do for deadlifts, you have the wrong weight! Go to the website and calculate your 1RM so you can challenge your body to change!go here

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Episode Notes* What exercises to use for the workout for strength program described in the last podcast and on the YouTube video "Unlock Your Fat Burning Potential with the Right Program." * This can cause cravings for sweets and the source will surprise you! * Affirmation programs on Youtube are wrong! How you should structure your affirmations to make a positive change in your mind and body. * Plus, My own Affirmation Programs on YouTube structured the right way to get results! * Daily Affirmations Series 1 * Daily Affirmations Series 2 * Daily Affirmations Series 3

Rotator Cuff Videos Mentioned in this Episode:Fix Shoulder Pain-Rotator Cuff ExercisesBest Tip for Shoulder Training

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Episode Notes News:

Shopify Store Link on home page fitgirlpodcast.com or go directly at https://strongandpowerfulapparel.myshopify.com/ and get motivation workout wear!
1-Rep Max Calculator Link on home page of fitgirlpodcast.com
Consolidating websites, there will be redirects
YouTube: Proven Fat Loss Formula Video-Help me by watching to end of video! (it's only 7 mins)

In this episode: Training- a proven fat loss formula that is probably the opposite of what you think about fat loss including belly fat (volume and 5 truths video-do last)

Nutrition- summer heat can mean dehydration and muscle cramps here’s what you need to know!

Motivation combating negative beliefs-how to overcome 4 Types of negative self talk and stay motivated to exercise and eat right.

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Episode Notes Why I disagree on Webmds choice of recommended exercises for those over 50. 4 reasons you need fats to lose fat and part 2 on beliefs with 3 steps to changing negative self talk.

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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?

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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!

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The Easiest Diet Hack Ever! Stop doing shoulder press wrong! Motivation vs. Inspiration which one will keep you going until you reach your goal?

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If you don't do something right, don't expect the right results!

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

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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!

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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!

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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!

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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.

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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!

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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!

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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.

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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?

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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!

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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.

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

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

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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...