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 Girl Guide Podcast

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! This "podcast" is a quick video of one of the fails! Enjoy it!  

Fit 263 Live Stream Workouts and Epic Fails

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. 

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. 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  

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

Fit 258: Metabolic Conditioning Workouts

MET-Con Workouts! Metabolic Conditioning Workouts aka Metabolic Enhancement Training/Conditioning. Met-Con training is by far the most effective way to transform your body in the least time! LESS Exercise, MORE Results! A full body workout designed to spike your body's metabolic rate. Met-Con workouts create lean, tight muscle, supercharge your metabolism and increase strength. Rounds of exercises using various tempo, weight, balance, and cardio blast techniques. Work at your own level doing a mix of strength training, balance conditioning, tempo training and anaerobic conditioning drills. Met-Con training is by far the most effective way to transform your body in the least time. CV vs Met-Con to Lose Fat 1. It takes at least twice as much cardio time to burn the same amount of calories as with sprint training. 2. cardio doesn’t build lean muscle mass and may cause you to lose muscle in the long run, lowering your metabolism. 3. Cardio doesn’t produce as much of an after burn as Met-Con training burns more calories in the 24 hours after you exercise. 4. cardio can lead to an elevation in the stress hormone cortisol, which leads to a worse body composition, Met-Con training elevates hormones that build muscle and burn fat. 5. The benefit of building muscle is that your hard work lasts longer if you quit exercising: A study that tested what happens when subjects stopped exercising for 3 months after doing aerobic or resistance exercise found that a resistance training group maintained improvements in strength, muscle, and cardiovascular fitness longer than an endurance group. 6. Over the long term, the body responds to aerobic training by losing muscle because it causes elevations in the stress hormone cortisol, which degrades tissue. Anaerobic training typically leads to gains in muscle and loss of fat due to elevations in favorable hormones such as growth hormone and testosterone. Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 258: Metabolic Conditioning Workouts Subscribe or listen on: Apple Podcasts Spotify Stitcher iHeart Media

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

Fit 257 Holiday Season Survival Tips!

Conquer your stress, control your eating and keep your body on track toward reaching your fitness goals! The only holiday survival guide you'll need! Motivation Take a new perspective on things you can and cannot control this holiday season!  Subscribe to my Strong and Powerful Podcast for motivation topics in depth! Training The importance of stretching!  Make yourself instantly slimmer, relieve tension on your neck and back and feel better all over! Listen to the show for an easy stretch you can do anytime to improve posture and remove stress from your neck! Dynamic vs Static stretching. For most of us both are good! A dynamic warmup would be better on days you want to record a personal max. Free stretch workout at QuickFit Club!   Nutrition My Top Ten Tips to survive holiday eating and the holidays in general!  Thanksgiving is only one day. You and your waistline can survive with these 10 great tips!   *****Unique holiday gifts for fitness friends! Visit: the ProShop/Motivation Store   or our Etsy store Strong and Powerful   *****Want to test our Live Workouts? Send me an email! We'll be testing Nov/Dec 2020! kira@fitgirlpodcast.com   Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 257 Holiday Season Survival Tips! 

Anaerobic training is better than cardio for fat loss, ripped abs and heart health! Healthy foods that cause bloating and what to eat instead. In time for the holidays, 5 easy steps to stop self-sabotage! Top reasons to do more anaerobic workouts: Faster Weight LossIncreased Metabolism Lose fat without dieting Less time, better results See abs faster Reduce belly fat Better endurance  Study 

Fit 256 Best Training for Fat Loss, Stop Self Sabotage, End bloating

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

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

Fit 255 Harmful Exercises, Best use of carbs, View Yourself

In this episode, harmful exercises you should avoid, carbs to change your body and how to get to your goals faster with a view of yourself! MOTIVATION How do you view yourself? Take time for your self-awareness! Every day for 1 week: Write down 3 things/positive ways you view yourself. Every day for 1 week: Write down 3 your outstanding qualities. Your Self-image is crucial to success. it is how you see yourself, and can be negative or positive. And since your subconscious aligns with your thoughts it drives your actions to fulfill how you see your self. You subconscious and conscious want to be in agreement, unified. Which isn't always the case. If you see yourself one way and you truly believe it’s who you’re supposed to be, you subconscious will do everything it can to shift your life in that direction. The issue is that many of us don't stop and take a few seconds to see ourselves in any way, so there’s no driving force. Or worse, via self talk or what's been ingrained in us by other people, we see ourselves in a negative light, so we end up heading the wrong direction. Visualizing the person you want to be is important. Self doubt can easily switch the good image you have of who you think you are with one that throws you off track, kills your motivation and sabotages your chances at achieving that person you want to be or that goal that was important to you. How we view ourselves should always be under construction process with tweaks and minor changes because we do change as we learn and experience more in life. no matter where you are in your own growth or self improvement you need to evaluate yourself to keep focused what you see yourself accomplishing. Life is always moving in more than one direction. And when you take time to renew your self-image, what you want to accomplish the person you want to be and know you can be, serves as projection for success. What you feel about yourself affects how other people view you. You radiate or emit an energy that helps people with similar goals be attracted to you. Like attracts like, path of least resistance. Take a few minutes each day to write down who you want to be and who you feel you are, and what you want to accomplish. Also write what you have accomplished already! Acknowledge your successes, big or small, to strengthen your self image. In doing this you will be strong and powerful and achieve more in less time. If you need help getting started on viewing yourself and or your qualities here's some starters: I like who I am because… ....I feel good about my… .....I really enjoy doing...…   NUTRITION   Carbs get a bad rap! You need them to build muscle, the kind that increases your metabolism and lets you have your cake and eat it too! Three meals and 2-3 snacks is your goal. Meals should have protein, fats and starchy carbs and fibrous carbs. TRAINING   More exercises that cause problems.....and I just realized I forgot one in the podcast that I had intended to talk about, oops! I've already uploaded everything! I'll add that subject to the next podcast! Myth: Squat to 90 degrees (thigh parallel to floor) It was a staple in the “old days” but unfortunately many trainers-and I mean those of high school athletes,

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!