Kira Langolf is a Fitness Trainer, Model, Multi-Media Producer, Author, she also hosts the podcast Fit Girl: Your Guide to Getting in Shape.


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connection testSubscribe and get the full episode on iTunes or download it below:Fit 246 Effective Sets, Protein, Get on Track!
Fit 216: Quickfit Workouts, Fad Diets, How to Stay Self Motivated
MOTIVATION It's October, entering the holiday time frame! Use these steps for self motivation to Page or here on the blog!  Get started now on creating habits and goals for acheivement! Workout Videoskeep your focus on your goals this time of year!  Use one or all of the following eight steps! Invite a friend to do it with you for added support and encouragement. Share your goals on our Define Your "WHY"Choose an Obtainable/Realistic Goal Make a Plan Visualize Get Your Priorities Straight Examine and Overcome Emotional Obstacles Celebrate Every Achievement Forgive Yourself Listen to the podcast for  details on each step!NUTRITIONBeware of fad diets and their empty promises! There are a few redeeming points of some fad diets, listen to the podcast and learn which ones have some useful techniques and which ones to stay away from completely!  If you have ever done one of these fad diets, post a comment here or on the Page and tell me your thoughts on it!Fad diet categories and namesControlled Carbohydrates Dr. Atkins' New Diet Revolution The Carbohydrate Addict's Diet Protein Power Sugar Busters The Zone High Carbohydrate/Low FatDr. Dean Ornish: Eat More, Weigh Less The Good Carbohydrate Revolution The Pritikin Principle Controlled Portion SizesDr. Shapiro's Picture Perfect Weight Loss Volumetrics Weight-Control Plan Food CombiningFit for Life Suzanne Somers' Somersizing Liquid DietsCambridge Diet Slim-Fast TRAININGThanks for the great response on grabbing the free memberships at QuickFit Club!  If you haven't already, then get over there and sign up! The video workouts are free for the next few months while we finialize the site.  Your feedback is important! Please do the survey after you have completed one, all or after each workouts! I want to know your likes and dislikes!In this episode, I'll tell you what to expect from the workouts and how to use them. You'll also get some insider tips on Lunges and squats! Get all the most recent episodes on iTunes or download this episode here: Fit 216: Quickfit Workouts, Fad Diets, How to Stay Self Motivated! Now available in paperback: "Mindset Makeover," available at The Book Widgets
Fit 208: 1-Arm Row Video, Problem Solving and the Big Three Supplements and fat loss!
In this episode: 1-arm row Video, A new look at Problem Solving, and the Big 3 Vitamins: Zinc, Magnesium,Vitamin D and how they influence your fat loss!Check out the "remodeled" site!TRAININGMany people do back exercises incorrectly. This video will show you, and provide instruction, for the 1-Arm Cable Row. This exercise can also be done with resistance band, however, it is not good idea to do with dumbbell.Your focus and concentration should be on engaging the muscles of the back to complete each repetition, not using your arm! Pull your elbow back as far as possible. You may turn a little in the upper body, but that should be natural, not a forced position.  As you lower the weight or do the "negative" portion, be sure to keep it slow!You may have to lighten the weight you use on this exercise, until you get the form right! You should always feel more of your back working than your shoulders and arms on any back exercise! Download the video (see link below) to add to your iPod-PT colleciton and look for more video workouts at should always consult with your doctor, if you suspect that you have a vitamin deficiency, or wish to add vitamin supplements to your daily routine. Your doctor can order tests to tell you exactly how much of a certain vitamin you may need on a daily basis. This way, if you aren't getting enough in your normal diet - you can safely take the supplements you need.The Big Three: Zinc, Magnesium,  Vitamin DDo Zinc, Magnesium, and  Vitamin D affect your fat loss and metabolism? Yes! Many people are low in one or more of these three nutrients and don't know it!  If you are deficient in any one of these three, your fat loss attempts will be sluggish.Vitamin DYou've probably heard much about  Vitamin D lately, especially from Dr. Oz and news sources. Having sufficient  Vitamin D will increase fat burning directly, and inhibit the production of enzymes that make the body to store fat. There’s evidence that higher  Vitamin D intake can actually suppress hunger and elevate insulin sensitivity. This helps people eat less and lose weight.MagnesiumMagnesium also makes your cell receptors more reactive to insulin. Magnesium has been shown to be inversely proportional to body fat levels, which means a higher magnesium level contributes to leanness. Besides body composition, there are many other great reasons to increase your Magnesium levels, such as:Improved physical performance Better sleep (due to improved regulation of your heart function) Greater cardiovascular health Calmer the nervous system Research was done with subjects who suffer from insomnia. The research showed that raising daily magnesium intake to 500 mg can lead to less anxiety and thus, better sleep. Better rest means less of the stress hormone cortisol. Remember, high cortisol levels limit fat loss.Zinc As we learned in Podcast episode 207, Zinc has an important role in insulin and health. Zinc improves the growth of cell protecting enzymes, and helps remove unhealthy compounds that restrict metabolic function. Low zinc can contribute to many other health problems such as:Poor brain function Cancer Heart disease As always talk to your doctor before adding any supplements to your current plan. Do your own research to present an educated reason why you feel you need these “Big Three” supplements or to be tested for deficiency in them. Your doctor may not be an expert on these vitamins, so you are always best to present solid information to help them, help you!In regards to these particular vitamins, its been found that supplementing each nutrient separately works the best.Here's why:Vitamin D: Most people need to build up their levels then maintain. Since many people are low in  Vitamin D, they need to take between 2,000 to 5,000 IUs of Vitamin D a day to ensure their levels are above 30 ng/ml, which is a minimal healthy level. Of course, everyone is different and some people will benefit more from a higher dose taken twice weekly. For best results, get your level tested and supplement accordingly.  Magnesium: A magnesium blend is your best bet for this vitamin. A combination of different Magnesium forms such as magnesium bound with fumarate, glycinate, taurate, and ororate work well. You get what you pay for as these forms of Magnesium are better metabolized and more effective in the body than cheaper forms such as magnesium oxide. Zinc: Get your levels tested because Zinc is a nutrient that can build up to toxic levels in your body. If your zinc levels are very low, you may have to supplement with Zinc for a few months and then retest to evaluation your levels. For some people, a multi-vitamin alone does the trick! As Always, consult with your doctor if you suspect that you have a vitamin deficiency, so that he or she can tell you exactly how much of a vitamin you need on a daily basis. This way, if you aren't getting enough in your normal diet - you can safely take the supplements you need.MOTIVATIONEvery problem has a solution! Here are seven steps to find a solution, even when you are stumped!How many times have you felt stumped knowing that the problem laying before you is one you cannot solve. No leads. No options. No solutions. Did it feel like you had exhausted all possible options and yet are still before the mountain that seems large and unconquerable? When encountering such enormous problems, you may feel like you're banging your head against a wall. And Worse, The pressure of having to solve such a problem may be overwhelming.Sometimes, you need to look at the problems in a different way. Creative problem-solving techniques help you do this. And that light might just be the end of the tunnel that leads to possible solutions.First of all, you must be open-minded to the fact that there may be more than just one solution to the problem. And, you must be open to the fact that there may be solutions to problems you thought were unsolvable. Now, with this open mindset, you can be a little bit more creative in solving our problems.Number one: Take a look!Maybe the reason you cannot solve your problem is that you have not really taken a hard look at what the problem is. First, define and understand the problem. Having a concrete understanding of its workings is integral solving the problem. If you know how it works, what the problem is, then you have a better foundation towards solving the problem. Next, identify the participating entities and what their relationships with one another are. Take note of the things you stand to gain any stand to lose from the current problem. That should help you create a simple statement of what the problem is.Number two: AssumptionsTake note of all of the constraints and assumptions you have in the words of problem. Sometimes it is these assumptions that obstruct our view of possible solutions. You have to identify which assumptions are valid, in which assumptions need to be addressed.Number three: Solve by partsSolve the problem by parts. Solve it going from general view towards the more detailed parts of the problem. This is called the top-down approach. Write down the question/problem, and then come up with a one-sentence solution to that from them. The solution should be a general statement of what will solve the problem. From here you can develop the solution further, and increase its complexity little by little.Number four: Be CreativeAlthough it helps to have critical thinking aboard as you solve a problem, you must also keep a creative, and analytical voice at the back of your head. If someone, or yourself, comes up with a prospective solution, think how you could make that solution work. Be creative. At the same time, look for chinks in the armor of that solution.Number five: More solutionsIt 's important to remember that there may be more than just one solution being developed at one time. Keep track of all the solutions and their developments. Remember, there can be and may be more than just one solution to the problem.Number six: Two heads are better than one.Remember that old adage," two heads are better than one." That one is truer than it sounds. Always be open to new ideas. You can only benefit from listening to all the ideas each person has. This is especially true when the person you're talking to has had experience solving problems similar to yours. You don't have to be a gung-ho, solo hero to solve the problem. If you can organize collective thought on the subject, it would be much better.Number seven: Be patient!As long as you persevere, there is always a chance that a solution will present itself. Remember,  no one was able to create an invention the first time around. You always have something to learn from your past mistakes and trials!Creative thinking exercisesCreative thinking exercises can also help you in your quest be a more creative problems solver. Here is one example. Take a piece of paper and write any word that comes to mind at the center. Now look at that word then write the first two words that come to your mind. This can go on until you can build a tree of related words. This helps you build analogical skills, and fortify your creative processes. So, next time you see a problem you think you can not solve, think again. The solution might just be staring you right in the face. All it takes is just a little creative thinking, some planning, and a whole lot of work. Get all the most recent episodes on iTunes or download this episode here: Fit 208: 1-Arm Row Video, Problem Solving and the Big Three Supplements and fat loss!Right click here and "Save As" download the 1-Arm Row Instruction Video!
Fit 207 Overcome the Urge to Quit, Zinc Supplements, Avoid Exercise Injuries Part 2
In this episode: Be aware and prepare for urges to quit! Zinc Supplements, part 2 most common causes of exercise related injurie.NUTRITIONZinc Supplements For Your Body What's important about Zinc?Zinc is plays a crucial role with hundreds of processes in the human body. The most prominent Zinc functions include support of the immune system, joints, tissues, along with aiding in cell growth. Zinc supplements have also been proven to eliminate sexual dysfunction, boost sexual function, aid in the health of the hair, and help with skin wound healing. Your body is unable to produce zinc, which is why we need to make sure we eat enough food that contains the mineral, drink enough water, or use the proper supplements that will give cells the Zinc they need. No matter how you look at it, Zinc plays an important role in the function of most of our senses, which includes the ability to taste, smell, and also sight. Research has indicated that zinc can counter vision loss in the event of macular degeneration. Deficiency A deficiency of Zinc can lead to dulling of the taste buds, along with the ability to detect scent. Caution: too much of it can be a bad thingAlthough Zinc is an essential vitamin for our bodies, taking too much of it can be a bad thing. Research has proven that taking more than 100 mg daily for an extended period can cause damage in the immune system. On the other hand, older people can benefit from taking zinc if they have a deficiency in it. Supplementing with Zinc can actually help older people increase their zinc to proper levels. Co-factorsWhen taking Zincsupplements, you should always remember that zinc can indeed interfere with your absorption of copper. For this reason, a lot of experts recommend that they should be taken together. Anyone who takes a Zinc supplement should take it as part of a well balanced diet, to ensure that other vitamins and minerals work together with the zinc. It's not something to throw in the mix without proper consultation of a professional doctor or nutritionist. What to look for:With most dietary supplements in the U.S. being unregulated, you should always choose a manufacturer who is GMP compliant. Manufacturers that are GMP compliant will always follow the manufacturing standards of zinc, in order to minimize and quite possibly eliminate the risk of contaminants that you could be getting from the supplement. If you choose your supplement wisely, you shouldn't have to worry about any problems. You can buy zinc supplements at reputable nutrition stores, both online and off. It isn't expensive either, which makes it a welcome edition to your diet. You should always consult with your doctor if you suspect that you have a zinc deficiency, so that he or she can tell you exactly how much zinc you need on a daily basis. This way, if you aren't getting enough in your normal diet - you can get the supplements you need.MOTIVATIONBecome aware of your urges to quit, and be prepared for them. We all have urges to stop, but they are mostly unconscious. One of the most powerful things you can do is to start being more conscious of those urges. A good exercise is to go through the day with a little piece of paper and put a tally mark for each time you get an urge. It simply makes you aware of the urges. Then have a plan for when those urges hit, and plan for it beforehand, and write down your plan, because once those urges hit, you will not feel like coming up with a plan.Example urges to quit:You want to quit cardio early because you feel tired...counter with...just a few more minutes until a few minutes then you're done!You want to quit following your plan because you don't see fast enough results.....counter with....the results you have seen, the habits you have made, the pride you feel in working and accomplishing the little steps so far, those ARE results!Sometimes your body wants you to quit most when you are just about to break thru. See, your body wants to stay at status quo, you don't. Its a mind game!  You know when you get the urges the most. Think about them and make a plan. When urges to quit they occur, think of what you would say to your best friend, daughter or son to keep them on track.  You'll get through it and be on the way to the body you want! TRAININGPart 2 of the 6 most common causes of exercise related injuries! Improper footwear: Most people think they can wear whatever trainers they have. The reason there are so many trainers around is because different ones are suitable for different things. If you want ones to use for multi sports then go for a good cross-trainer. It might cost a little more, but that is a small price compared to the medical bills if you get injured. Overtraining: Now this is something many of you can fall into the trap of. You start with an exercise program and you could soon become addicted to it, working longer and harder. You need to leave time for the body to rest and recover from exercise. Before the marathon we were encourage to do gentle workout and nothing for the following week. When I got back to the gym, I found difficulty in walking at 3 mph whereas I had trained at 4 mph. My body needed rest and nourishment. Some say overtraining or undernourishment? Another reason to use training cycles to ensure we age recovery is slower, therefore need more time btwn workouts or btwn intense workouts. Untrained Instruction: Many people enter into exercise without knowing what they are doing. You would not want to travel in a plane with a person who had never flown before in charge of the plane. Do your homework, read about exercise and the effects on your body, and then follow them. None of us are born as fitness instructors, we need to learn before we begin weights or cardio. When you know how to do something properly you avoid injuries and gain the maximum benefits. Get all the most recent episodes on iTunes or download this episode here: Fit 207 Overcome the Urge to Quit, Zinc Supplements, Avoid Exercise Injuries Part 2
Fit 211: Ripped Abs and Top Tips
Tips and tricks to get ripped abs!  In this episode, the best ways to burn stubborn body fat, top training tips to kick your program into high gear and three motivational tips that will keep on track to a six pack of abs!News: its not completely ready but the exercise video library is open! Explain my reason for creating it and what to expect.Also, QuickFit Club is in development and moving quickly! Be sure to go to to get first notification and news.NUTRITIONI've got 16 ways to burn stubborn body fat to tell you about!  But...... I'm going to break into the next four podcasts so you can focus on a few to master and see results! And so that I can hit the other topics in this episode! Let's get to the other stuff you can do to get leaner. 1) Don't diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism and calorie burning. If you're currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines. Quality calories are usually lower in calories than junk. 2) Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, your metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.3) Increase Protein. Carbs, protein and fat are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of body weight daily. Do you know how many grams you are eating? Many people don't and once they track it they can make the change and break plateaus!4) Play with Carbs.  Carbs help retain your metabolic boosting muscle, yet they can stimulate fat storage. Staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn fat fast. Day 1 you have a little more carbs than normal, maybe 50 grams, Day 2 you have your regular amount of carbs and then Day 3 you reduce carbs by 50 grams. Of course, you can mix this up however you like, that is just an example. The point is that your overall calories are reduced but your body doesn't become accustomed to any one carb set point.More Nutrition Tips in the next podcast...MOTIVATIONHere are 3 Powerful Motivation Tips to get you to ripped abs! Tip #1: Tell your friends and family about your goals. Telling your acquaintances about your goals is a great tool. Some will take you seriously and some won't. But the reasoning behind this is that they can help you be accountable and therefore stay on track. People generally respect your goals and when you are honest about your goals with them, they can be willing to help you out.Tip #2: Set goals with a partner or friend. Often times having a workout partner or a dieting parter will make things better for everyone. Besides a little competition, some encouragement from a workout buddy makes a huge difference. Pick someone that you enjoy being with and someone that you know will help you when you feel a bit down on your self. Friends are incredible at picking one up and making us feel great. If you can't coordinate with a friend, then a personal trainer can be your “buddy.” If you can't afford a trainer for each workout, then remember that Even a once a week workout with a trainer will keep you accountable and one track! Plus, you know that on the other days, the trainer will still know that you did (or didn't) do a workout, since trainers tend to be at the gym at all hours!Tip #3:Three: Write down your goals and visions/aspirations. Get a notepad right this moment, and jot down all of your goals and visions of success. On a piece of paper make a line down the middle. In one side have your "goals" and the other have "aspirations"Here's an example:  Goal #1: Lose 10 pounds this month.Aspiration #1: Lose 10 pounds so I can buy a new pair of jeans.Your aspiration is your vision of success. Make sure each is in detail and try to make them very personable. Soon you will develop these mental images and the way you view your goals. At times when you have low energy or want to skip a workout, pull out your sheet and read your goals and aspirations out loud. Sound kind of weird? Who cares! It works. Professional athletes do it everyday. Why not you?Getting in top shape is harder than it looks. It takes discipline and full commitment. The rewards are priceless and so is the amount of confidence you get when you know you feel good, look good and have a sense of accomplishment! Or even if you simply just want to live an incredible healthy lifestyle and carrying on that mindset to your family and kids, is absolutely worth it. Stay focused, stay in the fight and we will see you in the beaches of the world sporting your ripped abs. TRAININGTop training tips to kick your program into high gear (Part 1) Challenge the wall! Add wall sits to the end of every workout (or run) to challenge and strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right.Chart Your Progress Stay motivated using a fitness report card. Jot down your focus areas, such as: Cardio, Conditioning, Flexibility, Consistency and Attitude. Set goals (for example, doing 10 full push-ups) and grade yourself A through F at least four times a year. When you see how much you improve, you'll want to stay in great shape.All-in-One Exercises  Add some combination exercises to your routine. These will work your core, posture and the muscles of the specific exercises too! Example: Lunges and shoulder press.Shovel It!Shoveling snow develops muscular endurance and power. It burns nearly 400 calories per hour, But be safe: Minimize the amount of snow on each shovelful, and bend from your knees and hips, not your back. Get all the most recent episodes on iTunes or download this episode here: Fit 211: Ripped Abs and Top Tips   Now available in paperback: "Mindset Makeover," available at The Book Widgets
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