Fit Girl Guide Podcast Podcast

Fit Girl Guide Podcast

A Health and Fitness podcast featuring Kira Langolf
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Fit 240: Nutrition & Training Facts vs Fiction, How to stay motivated by taking control of your time and life!
Nutrition and training fact vs fiction, how to stay motivated by taking control of your time and life! Plus: Updates:Strong and Powerful on YouYube and new websiteQuickFit Club to reopen July 1: Be sure you're on our newsletter list to get a preview! New YouTube V-log starting on GetFitTVNUTRITIONFact: Overeating regularly can make you gain fat. Sure, eating more calories than you burn can make you fat. However, this is not a very useful statement when we consider factors that effect how food is used by the body. Things such as insulin sensitivity, the thermogetic effects of foods, and various factors that influence your resting energy expenditure.Here comes the lie associated with that statement: Lie: All calories are equal when it comes to weight loss. All calories are NOT the same! It does matter what you eat regardless of the amount of calories! Why is "calories are all equal" a false statement?1) Various factors affect the number of calories you burn each day:Working at a standing desk versus sittingDoing a HIT weight workout with short rest periods versus a traditional strength workout with long rest periodsFood metabolism: The body uses different amounts of calories to break down protein, fat, and carbohydrates. The body processes certain types of fat differently. This is why "healthy" fats don't make you fat, but can help you lose fat. All calories are not equal when it comes to fat loss! TRAININGMore fact vs fiction:Fact: Resistance training is great for health and body composition.Absolutely! There’s no downside to lifting weights! Strong muscles, better insulin health, more mobility, improvements in the health of the heart, lung, and bones.  Lie: Training with lite weights is just as good for building muscle as heavy load training. No way!  Recent research shows that in untrained people, lifting light weights to failure will build the same amount of muscle as heavy weights. BUT, after 6 months, the trainees need to increase the weights to continue making progress. Best results come from a well  planned, progressive program, that increases resistance to gain strength and benefits!  MOTIVATIONA few tips to take control of your time and life!Many of us have developed negative thinking patterns because we become frustrated by our challenges and experience frequent feelings of being overwhelmed. This negative outlook then makes it even harder for us to manage those challenges and move forward. Practicing positive thinking allows you to focus on your strengths and accomplishments, which increases happiness and motivation. This, in turn, allows you to spend more time making progress, and less time feeling down and stuck.The following tips provide practical suggestions that you can use to help you shift into more positive thinking patterns: Look for the Proof Instead of Making Assumptions A fear of not being liked or accepted sometimes leads us to assume that we know what others are thinking, but our fears are usually not reality. If you have a fear that a friend or family member's bad mood is due to something you did, or that your co-workers are secretly gossiping about you when you turn your back, speak up and ask them. Don't waste time worrying that you did something wrong unless you have proof that there is something to worry about.Refrain from Using Absolutes Have you ever told a partner "You're ALWAYS late!" or complained to a friend "You NEVER call me!"? Thinking and speaking in absolutes like 'always' and 'never' makes the situation seem worse than it is, and programs your brain into believing that certain people are incapable of delivering.Detach From Negative Thoughts Your thoughts can't hold any power over you if you don't judge them. If you notice yourself having a negative thought, detach from it, think about it, but don't follow it!  Get all the most recent episodes on iTunes or download this episode here: Fit 240: Nutrition & Training Facts vs Fiction, How to stay motivated by taking control of your time and life! Amazon.com Widgets Grab my new book, (available in paperback) "Mindset Makeover," available at The Book Patch.com. Contact me for private coaching at CoachKira.com.
Fit: 234 Resolutions, Change Your Training and What's Your Motivation for the New Year
Resolutions, training changes and motivation for the New Year!New Year Survey (of course!)  Click here to take it! Year in review, how did you do?  Did you actually write resolutions or goals last year? If you did can you find them?Did you write them in your calendar, fitness log, on a Facebook post or what?Here's another question....Have you had the same resolution each year?Maybe its time to change your focus to ... resolutions that have nothing to do with your body, weight or training. Here's a few suggestions:learn something newhelp someoneget organizedclean out closetbreak a bad habit Put your goals or resolutions out there for all of us to keep you accountable! Post one on Facebook or Twitter or send an email to your closest friend or me!!MOTIVATIONFor the New Year, ask yourself...“Why am I training?”Are you training for a competition, for health, for looks, for what? It's extremely important to answer your “why” question honestly!You may find that your “why” changes every few months. For example, in the Fall/Winter, your “why am I training?” might be answered with, “I want to maintain my metabolism and progress through the holidays.” In the Spring, it might be “ I want to get tighter for bathing suit season. In the Summer, it might be, “I want to enjoy outdoor activities like water skiing and mountain biking as my workouts.” I use Cycles when creating an exercise program. Cycles are a period of time that you use an exercise routine before you change it.  Your exercise routine is only good for as long as it takes your body to adapt to it. Your question could also be “Why am I training this Cycle?”Exercise Cycle time for various fitness levels:Beginner Cycles:  4-6 weeksIntermediate Cycles: 3-4 weeksAdvanced Cycles:  2-4 weeksSome examples of why you may be training this cycle, or what to focus on in this current cycle would be:Get stronger in my compound lifts such as squats, bench press and deadlifts Eat scheduled mealsBe consistent with workoutsCommit to training calves two times a weekThese Cycles are what I use with myself, my clients and on Clubfit as well as QFC (QuickFitClub).The Clubfit cycles are four (4) weeks.  Most of the workouts can be done at the gym or home, and you have printable workout logs that have photos of the exercises and a place to record your weights.QFC (QuickFitClub) has cycles of 2-4 weeks. These are video workouts that you follow at home. Usually these workouts are shorter than your average gym workout.Speaking of  QFC (QuickFitClub), I thought it was ready to launch, but I am not thrilled with the latest production.  The workouts are solid, but I'm picky on the background, the music, me etc.  and am not over the top thrilled. Which makes me ponder the following question...... Which is more important to you:A solid, effective workout         ORA pretty set with nice musicTell me and Leave your thoughts in the comments below or on the QFC (QuickFitClub) website!TRAININGHow often do you change your training program?Do you really think that the same exercises over and over will change your body?Do you fall for the advertising that tells you legs lifts for 3 minutes a day will get you a flat tummy? (I swear I just saw this link on twitter!) What are your personal thoughts on the right training program?My philosophy is that getting in shape isn't hard, doesn't require hours of exercise or grueling diets, it just requires you do the right exercises,  the right way.And yes, that means weight training should be your priority over cardio. Face it, cardio you can do anywhere, any time, but weights, and more specifically, progressively heavier weights, are not so easy to do anywhere.Weight training and the strength it develops when done correctly are the keys to weight control, weight management and basically eating what you want without worrying about weight gain!!I know this for a fact because I have lived this and the women that have taken my advice and my clients have too! They realize how wrong they were in the past to focus purely on cardio.You'll find that Clubfit as well as QFC (QuickFitClub) workouts focus on weight training.  They also use a workout tempo that provides cardio and fat burning while you strengthen and tone!I'll never understand those who say they want to "lose the weight, then tone."  Why take twice as long when you can do both at the same time and get to your goal faster!! Really!? Someone tell me why people still think this way!!!!NUTRITIONLittle changes add up! Here are some swaps to replace sugar:apple sauce stevia sweetener vanilla extract (or other: check maple or almond extract) honey maple syrup Remember: here's what I want you to do!Share your resolutions from last year and / or this year with me via comments, email or social media! Let me help you stay accountable and reach your goals this year!Get all the most recent episodes on iTunes or download this episode here: Fit: 234 Resolutions, Change Your Training and What's Your Motivation for the New Year   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
Fit 227 Video: How to overcome the fear of looking like a dork in the gym and mistakes to avoid!
Here's a 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!Tip 1   Use iPod WorkoutsPut a trainer in your ear!Audio Workouts for Cardio, Weights and more!Get motivation for every rep!  Tip 2   Check the Placards on the machinesJust read!If it still makes no sense then skip it!Tip 3, 4, 5 Avoid these common mistakes!What NOT to do in the gym!Get more from each exerciseBest ways to do exercises such as: Leg Press, Triceps Pressdown, Cable Laterals and others.You know the drill! Hit me up on Facebook or message me on twitter, send me an email or respond to any email I send you! Let me know your thoughts!Get all the most recent episodes on iTunes or download this episode here: Fit 227 Video: How to overcome the fear of looking like a dork in the gym and mistakes to avoid!All past episodes can be found here at the fitgirlguide.blogspot.com website!   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
Fit 233 Holiday Fitness, Drinking Calories, Get Motivated
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!Oops...in this episode I announce it as #234 when I meant #233!News: Blowout Sale at the ProShop!We are moving to an all digital format so we are dropping the price on DVD workouts.** [ This only applies to DVDs purchased via the ProShop, not valid on other online retailers.]**All our DVDs are 50% off!Plus a few other items are on sale, check it out!If you'd like to save another 20% off, be sure you have signed up for the VIP list or newsletters, as we will be sending out coupon codes soon!Want a free gift?A big thanks to all those who responded to my email with their questions, struggles and suggestions.  You'll be receiving your charms soon!When I use yours in the podcast, I'll send you the IAmStrongAndPowerful.com Charm combo with lobster claw clasp that you can hook to a necklace, your purse or keychain. Speaking of gifts.... If you need unique gift ideas check out: TotallyUniqueGifts.com for one of a kind items!NUTRITIONWatch your drink calories during the holidays! We all like our special beverages, just be sure to balance it with consistent exercise and good eating habits.The most popular holiday drink at Starbucks in November and December is the peppermint mocha. Here's the stats on that and a few other holiday time drinks:Peppermint mocha  16-ounce serving is 470 calories and 22 grams of fat (including 13 grams of saturated fat).  A better alternative would be a smaller one, a 12-ounce and order it with nonfat milk and no whipped cream. That drops the calories in half: 220 calories and 2 grams of fat (none of which are saturated).Pumpkin Spice Latte (coffeehouse) made with pumpkin spice flavors, espresso, steamed milk, and whipped cream. Per 16-ounce serving: 410 calories 51 g carbohydrate 17 g fat 10 g saturated fat 55 mg  Margarita-not my first idea of a holiday drink, but it is lower in calories than some! Made with limeade, tequila, triple sec, and ice it has per 9 ounce serving( not including ice): 408 calories 25 g carbohydrate 0 g fat 0 g saturated fat 0 mg White Russian, made with vodka, coffee liqueur, and 1 1/2 ounces liquid light whipping cream. Per serving: 355 calories (or 286 if you use half-and-half instead of whipping cream) 14 g carbohydrate 13 g fat (5 if using half-and-half) 8 g saturated fat (3 if using half-and-half)Eggnog (regular store-bought, not including any added liquor) Per 1-cup serving: 350 calories 34 g carbohydrate 19 g fat 11 g saturated fat 149 mgHot Chocolate (coffeehouse), made with steamed milk, mocha syrup, vanilla syrup, and whipped cream) Per 12-ounce serving: 320 calories 38 g carbohydrate 16 g fat 9 g saturated fat What's your favorite holiday drink? Check in at my facebook page and tell me!MOTIVATIONListen to the podcast to find out what to do to get yourself motivated to workout when you are tired from a long work day or you find it's too cold and dark to get out of bed!If you'd like to see more written for each subject, let me know via email or my Facebook page!TRAININGThere are many different version of the 12 days of fitness, so I thought I'd do one for you too!Click below to download the 12 Days of Fitness Log and see how you do! Day one is December 20. The 12 days from Dec 20-31 is when most people fall off the exercise wagon, so these little fitness focuses should help you stay on track!12 DAYS OF FITNESS DOWNLOAD. Get all the most recent episodes on iTunes or download this episode here: Fit 233 Holiday Fitness, Drinking Calories, Get Motivated   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
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 Facebook.com/fitgirlusa Page or here on the blog!  Get started now on creating habits and goals for acheivement!QuickFitClub.com 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 Facebook.com/fitgirlusa 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 Patch.com.   Amazon.com Widgets
Fit 235 How to stay motivated and stop making the same nutrition mistakes, plus, workouts you should be doing right now!
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! All of this in episode #235!First of all, a quick refresher from last week's podcast:Did you write your WHY for working out? How about your program? Did you figure out your cycles of routines for the next month or two? What about your diet? Any little changes you can make or already have made? Let me know how you are using the info from the podcast! Via Facebook, Twitter or email! MOTIVATIONDigging deeper into the subject of motivation and knowing your WHY for training. We need to identify the problem that zaps your motivation.  Why is lack of motivation such a huge problem for so many people?  Not just for working out but in others areas of life too.When you say “I'm not motivated” do you really mean, “This isn't very important to me.” or do you mean, “I have no clue how to achieve this goal so why start?” both interpretations can cause you to not take action. Yet those same two reasons are very easily overcome.#1-if you’re not motivated because that activity really isn't that important o you, not your priority, then change it. Find something you enjoy, I'll be you'll be motivated for that, right?#2 is even easier to solve. If you’re not motivated and really mean, “I have no clue how to achieve this goal so why start?” Get help! Whether its a trainer, a friend or the internet, these are ways to learn what and how to do something!What does all this mean? Well, it means that most likely, lack of motivation is an excuse!Let's be honest, you'll NEVER be motivated all of the time. So stop using it as an excuse! Don’t rely on motivation to take action! You can't “find” motivation, you can't “get” motivation by going to a store. The only way for you to have motivation is to know what you want most and WHY!When you don't feel like getting up in the morning your reason WHY gives you the kick in the butt to get moving.when you want to go crazy at a dessert buffet, its your WHY reason that reminds you what is important, your health.I've had alot of questions about how to use your WHY and mindset to stay motivated.  I know it's a lot easier to work on your training and eating, but your mindset is what its all about!Let's call this "PART 2" or  How to go deeper than the surface goal to find your true WHY. You may have a goal “to get in shape,” or, “ to lose 10 pounds,” but those are NOT the true deep WHY. You have to look deep inside your self and answer the question, “WHY do I want to achieve this?”For example, a true deep WHY could be “I want to have a healthy heart to avoid the heart disease that killed my father.” Or, “I want to be able to keep up with my kids on bike rides.”WHY do you want to lose weight? Take the time to write down and list all the reasons. Examplesto feel betterclothes fit betternot be embarrassed about how I lookbe more active with my familyincrease my self worth and self confidenceimprove my heart healthavoid diabetescontrol my blood pressurelive a better quality lifeWHY do you want to “get in shape”? Again, list all the reasons.I want to feel strong.I want to be able to carry my groceries without puffing. I want to feel good.I need to take care of myself  If you need help finding your true deep WHY, contact me to schedule a power session.TRAININGIf you're getting back into the swing after the holiday layoffs, now is a great time to focus on cycles of routines for the next few months. For example: If you were inconsistent during the holidays, I'd suggest you return to workouts for a “renewal” cycle. This would be a 3-4 cycle of workouts done 3x a week. This routine would focus on the full body plus a little cardio for about a 45 minute to no more than 60 minute workout.I'll lay it all out for you!Exercises:Squats or leg press Pulldown chest press rotator cuff bicep/tricep calve/ab cardio 20 min after workoutYour outline would look like this:A light warm up of 3-5 minutes cardio and light stretches, remember to stretch btwn sets (rather than sit there and rest)...well you are resting while you stretch, sorta.... The first three exercises you'd do 3 sets. One as a warm up (lighter) then 2 more at a working weight for 10 reps. That's a weight that challenges you the last few reps but doesn't kill you. (time enough for that later). You can do these superset style or straight set. The next three, do 2 sets per exercise, 10 reps and superset.Cardio (not killer) 20 minutes moderate pace. If you need a refresher on the exercises visit the Exercise Library at Fitnessmakeover.com or Fitnessmakeover.com/muscle.You may notice that there is no direct shoulder work because your shoulders get way too much wear and tear. We focus on rotator cuff and shoulder stability exercises as you get back into working out consistently.Realistically, you'd be doing 15 sets plus 5-8 minute warm up and 20 cardio = 45-60 minutes depending on how much you rest, whether you do supersets or not.Your goal this cycle is to be consistent, get your muscles back into action without strain or severe soreness. You are conditioning your muscles/body for the upcoming cycles. You are not going for maximum weight during this cycle! After you complete this cycle, your next one would focus on strength for 3-6 weeks. After that the cycle would be recovery type workouts for 2 weeks then on to the next conditioning/toning/metabolism boost cycles.Your plan for the few months would layout like this:Renewal avg 2 weeksStrength (metabolism boost) avg 3-4 weeksRecovery/replenish/revive avg 2 weeksCondition/tone avg 3-4 weeksThis all equals about 12 weeks with  each cycle being anywhere from 2-6 weeks depending on your fitness experience, level and workout history. Beginners are on the longer end of the spectrum while consistent exercisers will do each cycle for less time, on the lower end of the time frame.This is one of the structures I use for Fitness Makeover programs. If you like gym workouts and want to print your log,  and go, then you'd love Clubfit. Check it out at FitnessMakeover.com/Clubfit NUTRITIONNew Year, Same Mistakes?!Don't fall victim to the same mistakes!  Eat to lose! Eating several smaller meals throughout the day keeps the body nourished with a continual in flux of nutrients. Energy levels remain high and the brain alert due to the consistent fueling of the body. Eating the right foods can actually increase the metabolism! Smaller meals spread out between 3-4 hours daily helps the body let go of stored fat more easily. Your body should expect food frequently and not be starving.When the body goes without food for more than 6 hours it hits starvation mode and will hold on to fat for long term energy and use protein stores (muscle tissue) for current energy needs. This is very damaging to the metabolism since muscle tissue is metabolically active while fat tissue is not. This means if you lose muscle your metabolism slows down.Ever wonder why people drop pounds quickly only to regain more after they stop the “diet” they are on? Here’s the reason: Muscle weighs more than fat, but is deemed non-essential by our body. Fat is deemed essential by the body because it is a source of long term food for times of famine. Of course, we think the opposite!Unfortunately, the body was programmed in cave man days when finding food was not so easy! Back then, food was not readily available. There were no drive-thrus or grocery stores, so the body learned to adapt to inconsistent feeding by holding onto fat in case hunting and food finding was unsuccessful.During rapid weight loss, the body reverts to its caveman plan and dumps muscle to save itself. Muscle weighs more than fat, so it appears that one has lost many pounds on the scale.However, since muscle equals your metabolism, any lost will lower your metabolism. A lower metabolism will make weight regain easy! Then the circle of diet continues!No wonder so many people struggle with their weight when they only use the scale for tracking progress. The scale is not a good indicator of fat loss! Measurements and the way your clothes fit are much more accurate indicators of fat loss and metabolism changes.Our goal is to change the body fat ratio to have more lean muscle tissue than fat tissue. When this is accomplished, the metabolism is increased and the body can maintain more easily its shape, despite imperfect foods entering into it from time to time.This marks the end of the vicious diet circle cycle! This is called having your cake and eating it too! Yes, you can eat “bad” foods and maintain your figure if you stick to the main principles of this program. Of course, you would not eat these foods daily, but you can enjoy them occasionally guilt free.Now you can see that losing lean tissue is counterproductive to fitness goals, especially weight loss, and we must do all we can to keep and even increase lean tissue! Keep in mind that increasing muscle does not mean “bulking up”. On the contrary, lean tissue takes up less space than fat tissue and is not hugely visible to the naked eye. So the body can end up heavier but smaller. So who cares what the scale says as long as we are smaller and look better!New Year Survey Click here to take it! 50% OFF SALE! All DVD Workouts at the ProShop are 50% off!!Offer valid only at the FitnessMakeover ProShop.Get all the most recent episodes on iTunes or download this episode here: Fit 235: Key to Motivation, Nutrition Mistakes, New Workouts   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
Fit 232: Be Strong and Powerful, Enjoy Halloween Treats,  One Training  Change that Brings Results
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!I know I've been off the grid for a while! Here's what I've been working on:Strong and Powerful site (aka www.iamstrongandpowerful.com and www.strongandpowerful.comA dedicated studio for video exerciseNew programs and makeovers for online training and motivation5 Day Mind Body MakeoverMerging Quickfit club with the strong and powerful site  My house project (see fitnessmakeover.com/house) and all the other work and life stuff!  MOTIVATIONThe StrongandPowerful site has been a goal of mine for many years. It has been the basis of the evolution of the FitnessMakeover Control/Mindset concept from Workshop to an In home Video Course to the Book "Motivation Mindset."I know that I could have used a training course in self-esteem and self-confidence when I was younger! I also know that having a go to phrase or "Mantra" can make a huge difference in your motivation and disposition.  See Episode 70 and Episode 162.I firmly believe that we could save some of our youth from suffering at the hands (or words) of bullies with a better understanding of self-worth. The site will be home to the new QuickFit Club Reboot as well as some new Mind-Body programs, along with the "Strong and Powerful" guide.Plus a community of support and sharing of daily Strong and powerful moments!  These SPMoments (Strong and powerful moments) are the  little successes we have daily that add up to the big picture of success and achievement! I look forward to reading and celebrating your SPMoment (Strong and powerful moment) everyday!Be sure to sign up for updates to find out when sections are added! And when the new programs are available!Coming soon.... the 5 DAY MIND BODY MAKEOVER Click here for more details! NUTRITIONI recently read a headline that I don't find true.  "Exercise Equivalents of Halloween Candy. Do you know how much gym time you'll need to burn off your favorite Halloween treats?" Now some people may believe that it's just not a working conclusion.  If weight loss really was as simple as calories in vs calories out then wouldn't everyone be in shape?  Weight management is about your metabolism and the function of your body.  Been there, done that, you can't exercise off bad food! Believe me, I've tried!Speaking of treats, National Chocolate Day is October 28 and National Oatmeal Day October 29 so let's talk about those! Oatmeal has many nutritional benefits, and it is a great way to start your morning. Eating a bowl of oatmeal can help reduce blood cholesterol levels, high blood pressure, and obesity. The additional fiber in oatmeal helps your digestive system and the quality carbs keep you going. Plus, you can do so many things to make your oatmeal interesting:Top with fruitAdd cinnamonMix with egg whites for a pancake batterMix with whey proteinand on and on...Does eating chocolate actually have health benefits? Sure, but just don't overeat the chocolate!  Chocolate contains flavonoid compounds that act as antioxidants which reduce free radicals produced by oxygen. What other benefits does chocolate provide your body?Lower LDL cholesterol Reduction in  blood pressure Reduction platelet aggregation Eating 90 to 100 kcal/d of dark chocolate can help you to gain health benefits without gaining weight Eating as little as 7 grams of dark chocolate may reduce the risk of cardiovascular disease. Be careful, eating too many calories from chocolate may lead to weight gain. One or two Hershey kisses a day is fine, a few full sized candy bars is not!!With that in mind, here's a list of items to enjoy (guilt free) during Halloween when snack sized candy is prevalent!About 80-100 calories Twizzlers, strawberry 3 twists (29 g) 100 calories Butterfinger fun-size bar (18 g) 85 calories Baby Ruth fun-size bar (18 g) 83 calories Mounds snack-size bar (17 g) 80 calories Almond Joy snack-size bar (17 g) 80 calories Snickers fun-size bar (15 g) 71 calories Twix fun-size bar (16 g) 80 calories Milky Way fun-size bar (17 g) 80 calories M&M's, peanut fun-size packet (13 g) 70 calories M&M's, milk chocolate fun-size packet (13 g) 60 calories Skittles fun-size packet (15 g) 60 calories 3 Musketeers fun-size bar (15 g) 63 calories Kit Kat miniature bar (10 g) 42 calories Reese's Peanut Butter Cup miniature (7 g) 36 calories TRAININGThe biggest mistake I see consistently at the gym, is fast movements. I'm talking about repetition speed. Many gym goers and some class instructors too, make their exercise movements just too fast!  This bad habit can cause injuries, forces your body to use momentum, not muscle and puts an unneeded stress on your joints.Here's the one change you need to make, right now, to bring results.SLOW DOWN REPETITIONS!The next workout you do, slow down every repetition!  Use a tempo where you have a negative of 5 seconds and a positive of 2. For example, when you squat, lower yourself with the count of 5 and them squat up with count of 2, smooth and controlled.Slower repetition speed works your muscle better and reduces, greatly, chances of injury. You'll feel the muscle working more effectively, too!Here's your challenge: Do your next workout with this slower pace and let me know how it feels. Follow-up with me on Facebook.com/fitgirlusa or Twitter @fitgirlYes, you can still add your input at the survey!  It is now conveniently located on the fitnessmakeover site so go there and you will see in the main menu survey.  Your input is important! Get all the most recent episodes on iTunes or download this episode here: Fit 232: Be Strong and Powerful, Enjoy Halloween Treats,  One Training  Change that Brings Results dbwebpink-200x200   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
Fit 225: More Carb Craving Solutions, Burn Fat, Gain Self Confidence!
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.NUTRITIONPart three of ways to eliminate food cravings.#1 Fix Your Digestion (aka Gut!) to eliminate carb cravings.If your gut can't do its job properly, it increases carb cravings.Here's a few reasons why:Elevated or increased inflammation can cause carb cravings because when inflammation is elevated, your body becomes resistant to insulin’s message that you are satisfied and thus, makes you crave more food.Nutrient deficiencies are always a lead cause of cravings and even more so if your digestion doesn't work right.  If food is not being properly digested, how can you absorb the nutrients?  Carb cravings tend to be associated with deficiencies of the B vitamins, chromium, magnesium, and carnitine. Neurotransmitter function: Poor digestion (gut health) can alter neurotransmitter function and increase depression like symptoms.  These symptoms often lead to overeating carbs!  It's worse than the diet cycle and studies have even shown the viscous cycle! Depression or a low mood can lead people to consume high-sugar foods to elevate their mood and feel better.  But as we know, blood sugar drops and the cycle continues. How do you fix your digestion and gut health? First, you eliminate foods that you may be hypersensitive to such as dairy or gluten. Next, you can use a Probiotic Supplement. Ingesting high-powered Probiotic bacteria and eating lots of prebiotic foods can optimize your health.  A prebiotic is a special type of soluble fiber that is used mostly by the beneficial (good bacteria) as a fuel. These include onions, leeks, Jerusalem artichokes, asparagus, banana, and chicory root and are easy to add to your diet.#2  Control your stress to eliminate carb cravings.Stress does alot of damage to your body and can cause a definite increase in carb cravings. Carbohydrate foods supply your brain with serotonin which is synthesized from the amino acid tryptophan and makes you feel good. When stress hits you, Serotonin gets depleted. So, you crave carbs in order to refill that Serotonin. Add to that the fact that stress elevates cortisol levels. High cortisol levels actually reduce the desire for non-carb foods, making them less appetizing. Basically, you won't be craving fish with broccoli, but you will have a strong desire for cake, sweets and high carb foods.How do you control this craving? Stress management is vital to a healthy body! Everyone needs some form of stress release. It could be weight training, walking, Yoga, Meditation or some other form of mindset practices. Stress release has been found to have distinct effect on the body as it decreases cortisol.   Be sure you incorporate some stress release into your daily routine!#3  Sleep to eliminate carb cravings.Lack of sleep increases desire for yummy carbs.  Fatigue from lack of sleep also reduces your will power!  Studies show people feel more hungry and make poor food choice when they are tired.  This translates into eating as much as 300 extra calories a day! Insulin sensitivity and glucose tolerance plunge when you are sleep deprived. This, in turn, puts your body into fat storage mode and makes it difficult to get out of fat storage mode too!  #4  Be honest to eliminate carb cravings.You've heard it before-keep a food journal! You don't have to show it to anyone but yourself! Just be honest about everything you put in your mouth! When you review your food intake, don't beat yourself up or feel guilty. This is simply information to help you overcome your biological drive for carbs. Once you see the culprits, find low-glycemic carbs that are reasonable substitutes. Identify those foods that help reduce your cravings and which increase it.The last three episodes have armed you with many tactics to eliminate your carb cravings! One or more is bound to help you!  Be sure to comment here or on the Facebook Page which tip works for you! TRAININGWhat should you do in the gym to increase your metabolism and burn fat? Here are some tips that benefit both men and women looking to lose fat!#1  Train for Strength and Lift “Heavy” Deja vu, right?  Most people, especially women, who are lifting weights do not use ones that are heavy enough to produce any significant changes in body comp or strength. Amazing research found that when moderately-trained women were allowed to pick their weights, they used loads that were 30 percent lower than the lightest weight needed to produce any benefit. This means that the weights they chose were too light to build muscle, strength, or bone.  And thus, provide little to no benefits! Additionally, these light weights didn't challenge them to use any extra energy so minimal calories were burned.So how do you know which weight to use? I'll show you in the next tip! Just remember, ladies, that  if you lift heavy weights, your body will respond by becoming more lean and athletic. You’ll increase your self-confidence too!  #2 Use the right weights to see changesHow do you know what weight will give you changes in your body? You use the repetitions as a guide.  Based on your your “1RM,” which stands for “repetition maximum.” The weight at which you can do ONLY 10 reps is considered 75 percent of your 1RM, and 12 reps is 70 percent of your 1RM.Let's review an example:When training to lose body fat, you want to remain in the 8 to 12 repetition range for best results and complete from 4 to 8 sets.If you’re training for fat loss, you’ll generally want to be working in the 8 to 12 rep range for between 4 and 8 sets. This will lead to a lot of lactic acid being produced, which is associated with a big metabolic disturbance. So, if you are in the 10 to 12 rep range and you put 105 pounds on the squat bar, but find that you can do 13 or more reps, the weight needs to be increased. Likewise, if you can only perform 8 or 9 reps, your load is too heavy. Say, you finish up your training cycle and decide it’s time to build strength because you have the goal of squatting your body weight. You’ll want to work in the 3 to 5 rep range with a much heavier weight than your 105 pounds, say 130 pounds. #3: Have a Plan!Deja vu again!  You've heard me say this time and time again!Your body can adapt quickly, which means that to keep making progress, you have to change some aspect of your workouts regularly. This is known as periodization. Basically, have a plan!For example, if you’re training for strength, over the course of six weeks, you’d continually increase your weights at least every two weeks, even if only by one pound. When you plan and use periodization in your program you set goals for short and mid range for a specific period of time. It's best to plan out your workouts for at least four weeks, but you could do it for the whole year.  This way, every time you walk into the gym you know exactly what you need to do.Save time and stress by having a plan! You won't waste time repeating workouts or weights that your body has already adapted. This also helps in decreasing the chance of you skipping your workout.#4 Avoid Anything that Causes Excess Stress“Diets,” Cardio and Mental Stress are considered long-term stress. This is especially bad for the female body because it can mess up the female hormones. Reports suggest that when women restrict calories and do intense training such as sprints, they have a hard time losing body fat, especially in the long-term. The mega dose of physical "dieting" stress from low calories combined with overtraining increases cortisol. Progesterone, which is the hormonal precursor to testosterone and estrogen, is used to produce cortisol instead, leading to hormonal imbalances. This is what inhibits fat loss and make you feel blah.#5: Prioritize Sprints to Lose FatForget About Traditional “Cardio.” There are already too many reasons to stop depending on cardio for fat loss! Just don't severely restrict your calories at the same time! Need some reasons? Ok!It takes at least double the training time to burn the same amount of calories with cardio as with sprint training. Cardio doesn’t build lean muscle mass (and may cause you to lose muscle in the long run). Cardio  doesn’t produce much of an after burn, whereas interval training, such as sprints and weights makes your body burn more calories in the 24 hours after you exercise.  Cardio can lead to an elevation in the stress hormone cortisol, which leads to a worse body composition, whereas sprint training elevates hormones that build muscle and burn fat.Bottom line take away:To boost metabolism and burn body fat here's what to do:Your first priority for changing your body should be weight trainingSecondly, do some form of interval training such as sprints, “strongman” exercises like pushing a weighted sled, or circuit weight workouts that use zero rest between sets. Eat adequate protein, carbs, fats and calories! No severe restrtictions!Keep in mind, that these suggestions doesn’t mean you can’t go running, hiking, or biking for pleasure—exercise is good especially if you enjoy it! Just don’t make the mistake of trying to use cardio to tone your muscles and permanently boost your metabolism.MOTIVATION3 steps to better self confidence and self esteem! Where is your self confidence and self-esteem on a scale of 1 to 10? 1 = I have no self confidence10 =Over the top, I am very self confident.For example, 10 would be you go to the gym, work out with weights and don't notice (or care) if anyone else is there, (esp men, if you are a woman).Ask yourself a few questions:Does your confidence change for different activities? Is that your confidence in YOU or in your ability to do a skill? Self-confidence isn't an overnight acquisition. It takes dedication and desire to recognize you are a good person that is worthy of respect, love, and self-worth.Here are three simple steps to increase your confidence!Part 1: Fix Your Self TalkAcknowledge your emotions.Emotion Checklist: Look Briefly for the OriginPart 2: Recognize and acknowledge your successes.Identify and own your successes.Be a Victor.Be thankful.Help others.Accept compliments.Part 3: Forget your mistakesTalk about insecurities with trusted friends. Learn from your mistakes everyone makes mistakes, and hopefully they don't make the same mistake twice! Approach mistakes as learning experiences. Make them an asset rather than a failure! Get all the most recent episodes on iTunes or download this episode here: Fit 225: More Crab Craving Solutions, Burn Fat, Gain Self Confidence!   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
Fit 212: Burn Fat, Workout Tips, Overcome Fear of Success
In this episode: More ways to burn stubborn body fat PART 2 (#5-8); Top workout tips part 2 (#6-10); Three Ways To Help Overcome The Fear Of Success! News:The Exercise Video Library is open! I'm still adding videos to it! Also, QuickFit Club is in development and moving quickly! Be sure to go to quickfitclub.com to get first notification and news!NUTRITIONContinued... our 16 ways to burn stubborn body fat! (PART 2)Go Backward. One reason fat loss comes to a halt is that your body lowers its metabolism to meet its declining intake of calories. The solution to this: dramatically increase your caloric intake once every 1-3 weeks. The one day splurge helps re-sets your metabolism by restoring the calorie burning hormone that declines with dieting aka your thyroid levels. Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat, so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. Of course, if the carbs are part of your regular program then have them accordingly. Just avoid the mindless munching! The exception: if you train late at night and your goal is to build muscle mass or retain muscle, you'll need the carbs to replenish glycogen and support recovery.  Fish. A study revealed that dieters who ate fish on a daily basis, lost more weight than those who ate fish just once a week. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss.  If you are not a fish lover, then supplement with omega-3s to improve your fat burning!Spice it up!  Red peppers are the common spicy ingredient found in many Mexican and Indian recipes.This spice contains Capsaicin, which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Adding some spice to your meals with red pepper or cayenne pepper can be a benefit over time. You can also use a Capsaicin supplement.   MOTIVATIONThree Ways To Overcome The Fear Of Success!Do you go through life without getting involved one-hundred percent? Maybe it's because you believe you might fail, or even succeed, at what you set out to accomplish.Do you set yourself up for failure and sabotage your success by telling yourself that you can't perform well? Is it possible that you allow unproductive and negative vocabulary to dominate your thoughts? Negative self-talk takes away your motivation and is an inner barrier that must be eliminated!Here are three ways to overcome fear of success: Continually tell yourself that you welcome challenges. Stand ready and willing to challenge yourself to your maximum capacity. Move forward in your communication by deleting all negative self-talk. Use your I am statements. Believe that whatever you set out to accomplish, you will give it 100%. Stop providing excuses to blame yourself, becoming disempowered from achieving your goals and increasing your self-esteem. Believe that your “pride of accomplishment” motivates you to eliminate all the "shoulds", "oughts", and "musts" from your vocabulary. Be the best you can. Continually see yourself in an evolving way. Stretch every mental, emotional, and physical fiber within you. Believe and feel that you are one dynamite, ecstatic, and powerful person. Remember, your beliefs impact the way you feel and act!This is another reason your self-talk is so vital to success, and why I wrote a book on how to reprogram your self-talk! So many people get stuck because of inaccurate and negative self-talk! And to be your best you must think your best supportive thoughts. If you don't know how, then check the Re-train your brain Daily Focus Program and/ or the "Mindset Makeover," book available at The Book Patch.com.TRAININGTop workout tips continued!Work Out During Your Workday. Sit on a Stability Ball to strengthen your core, and keep dumbbells or Resistance Bands at your desk. It's good for your mind to take a break every so often (preferably every 20-30 min) so stop and take 2-3 minutes to do a superset of biceps and triceps, you'll be able to Squeeze in 2-3 sets of 10 reps each. Jump-Rope Mix-Up An anywhere cardio workout with a Jump Rope is fun and challenging! Channel your inner child! To increase the intensity try the Jump Rope double-turn maneuver. It's intense: You'll burn about 26 calories per minute! Here's how you do it: Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience and power. Just working on learning the move will get you in shape! Give Yourself a Break You don't have to be perfect to get results. Overall consistency is what matters most! Remember the 80/20 plan: Eighty percent of the year, you'll exercise regularly and eat well. Admit that you'll slip 20 percent of the time due to holidays and work deadlines. When you understand that fitness isn't an all-or-nothing undertaking, you can accept that a fitness lifestyle is part of your life. Think out of the box Plyometrics build strength, burn calories and increase stamina. Box jumps can improve your cardiovascular stamina and leg strength while sculpting your hamstrings, quads and glutes. Find a sturdy box that's at least one foot high (some gyms have these) or use a step aerobic bench.  Just be sure that the box is designed for weighted impact.  Plyometrics can be done on their own at the start or end of a workout, or superset them with another bodypart. A basic plyometric exercise would be jump ups. Starting from a standing position, explosively jump to the middle of the box, then jump back down. Repeat 5-20 times. Always land on the box and off the box on your heels with your knees slightly bent. Use your muscles to absorb the impact.Don't Skimp on Carbs This might be more of a nutrition tip, but it impacts your training too! Your body needs carbs to burn fat, fuel a workout, and keep your energy up. Fruit, cheese or high-fiber snacks are a good choice for pre-workout. There are no absolutes! Not all carbs are bad, just the ones you overeat! Get all the most recent episodes on iTunes or download this episode here: Fit 212: Burn Fat, Workout Tips, Overcome Fear of Successhttps://fitnessmakeover.com/product/re-train-your-brain/   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
Fit 218: Guilt-Free Candy, Myths, Short Term Goals.
More candy choices for Halloween (or anytime!), Exercise Myths that you may still believe, Stay motivated with short term goals! Check out Quick Fit Club weekly video workouts and give me your feedback. Free memberships end Jan 1, 2015!NUTRITIONYou'll have plenty of guilt-free choices this Halloween! In fact, these can be your go to treats when you have the sweet tooth!  With these podcasts you'll be armed with the best candy choices and be sure to stay on track toward your goals while enjoying some sweets!If you like Chewy and Sweet.....Air Heads: One mini Air Head bar is under 50 calories and 7 grams of sugar. Mike and Ike: One snack-sized box has only 50 calories and 0 grams of fat.Jolly Rancher: Keep your mouth busy for minutes! So many flavors too! You can have two for only 47 calories and 8 grams of sugar.Dum Dum Lollipop: Funky flavors and  only 20 calories, 0 grams of fat, and under 4 grams of sugar! You can have a variety!Sweet Tarts: Get three mini packs (for a total of 6 pieces) of Sweet Tarts for  30 calories, 0 grams of fat, and 7.2 grams of sugar. Smarties:  One roll is only 25 calories(!), 0 grams of fat, and 5 grams of sugar. Another great one for the munchies to keep your mouth busy!If you like Chocolate:Nestle Crunch Mini Bar: One fun size bar has 60 calories and 3 grams of fat. Eat it slowly and enjoy each bite!Heath Bar: One snack-size bar has 77 calories and 4.7 grams of fat. A tasty treat!Kit Kat:  Who doesn't love a Kit Kat bar?  One 2-piece snack size bar has 70 calories, 3.6 grams of fat and 9.2 grams of sugar. Go ahead, have two!Raisinettes: This chocolate and raisin combo has only 67 calories and less than 3 grams of fat per snack-sized bag (about 42 pieces).  Yes, dried fruit is higher in sugar, and this is no exception at 10 grams of sugar, so be sure to keep track of how many you eat!TRAININGStill more muscle myths!Myth: Lifting Weights Will Make You Bulky False! In fact muscle growth to the point of bulk occurs very slowly over a period of weeks, months, and years. I've heard people say that after they started lifting weights, they grew so much muscle that their jeans felt too tight and too small. While that may be true, strength training is not the cause. Muscle takes less space than fat, because it is denser.  The more muscle you build, the tighter your body will be. A poor diet and lack of exercise, as opposed to a weight-training program, create the appearance of bulk.Using heavier weights can be a time saver — studies show that you will get the same results when lifting heavier weights for fewer reps as you do with lifting lighter weights for longer. But no matter what size weight you use, make sure you choose one that is challenging your body the right way. The American Council on Exercise recommends that you choose a weight that fatigues your muscles within 90 seconds (aka makes you unable to perform another rep correctly), since that's within the limit of your muscles' supply of anaerobic energy.Myth: If you stop exercising, your muscle turns into fat.False! Muscle is muscle and fat is fat! The two tissues are completely different and can't convert from one to the other!  Creating muscle helps burn fat, so when you have less muscle, your metabolism rate will be lower. Once your workout routine is consistent, you'll be surprised at how toned you feel. Sure, something like a vacation or sickness can set your regimen back, sometimes leading to weight gain.  But your muscle won't turn to fat.Myth: You shouldn't exercise with sore muscles.The right kind of exercise can make your sore muscles feel better,  and help you recover.  Don't focus your workout on the sore muscles, do other body parts or lite cardio and stretching.  Getting your muscles to move is the best way to reduce and eliminate soreness! Amazon.com Widgets MOTIVATIONShort term goals can be set for the day, week or hour! The completion of all these mini goals brings you closer to success! Whether for fitness or life!  Set some short term goals and share them with me on twitter facebook or email!Get all the most recent episodes on iTunes or download this episode here: Fit 218: Guilt-Free Candy, Myths, Short Term Goals.   Now available in paperback: "Mindset Makeover," available at The Book Patch.com.
Fit 226: Training Myths, Snacks, Realistic Time
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! NUTRITIONHere's few high protein, healthy snacks that will have you saying:“I didn't know that was an option!” Lentils I know you’re thinking: “Lentils?!” Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One cup has a whopping 22 grams of protein in just 300 calories! Not sure where to start? Try this recipe for lentil tabbouleh or this simple veggie and lentil mix.  Easy Oatmeal Raisin CookiesA quick and easy sweet snack recipe that's still healthy!  In a microwave-safe bowl (or large mug):  mix 1/4 cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, 1/4 teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!Chocolate MilkDid you know that chocolate milk is actually a great source of high-quality protein?!(especially post-workout). Try keeping a single-serving, shelf-stable box in your gym bag or backpack for snack attack emergencies—just try to find one that’s also low in sugar!Single-serve cottage cheeseGreek yogurt may have some high protein versions, but a single-serving container of nonfat cottage cheese has 3 grams more protein than a typical serving of Greek yogurt and is just 110 calories. Plus, it gives you 125 milligrams of bone-building calcium. (Keep in mind, though, it runs high in sodium, supplying 20 to 30% of your daily quota.) Hard boiled eggAlthough eggs used to be considered a nutritional no-no due to their high cholesterol content, we know better than that today!  Most nutritionists now agree that eggs are a powerhouse breakfast or snack when enjoyed in moderation. In addition to protein, the humble egg gives you a hearty dose of vitamin D and vitamin B-12 for just 77 calories apiece. Best part: they're easy to take on the run—just remember to peel them before you go to make eating them on your commute a snap. Even better: some convenience and grocery stores sell hard boiled eggs in packages of two, so they're a snap to snatch up when traveling. Protein: 6 grams per egg! TRAININGHere's a few training myths that sound like they might be true, but aren't completely accurate!Myth #1: You need a Swiss Ball to build a stronger chest and shoulders.If your goal is strength and size you'll want to focus on good old fashioned bench exercises and presses in particular like chest press and shoulder press. You can get strength gains from a Stability Ballchest workout, but not as much as you would on a stable surface. The Stability Ball is great for variety, to work the chest and core simultaneously and help train some of the stabilizer muscles of the shoulder. Of course, when training chest on the Stability Ball, you 'll use less weight than on a bench, but you get t hose added benefits. That's why this myth has a tinge of truth, the Stability Ball is a great way to mix up (or cycle thru) your training, avoid boredom and train your chest and shoulders differently. It's always good to focus on bench versions for strength. For ab training don't expect your chest exercises to do it all. You'll get some action, but you'll still want to do your Stability Ball crunches to create the nice line of abdominals.Bottom line: mix it up, it's all good!Myth #2: Always work out with free weights.Free weights are certainly king of exercise, but occasionally,  machines can build muscle better.  For example, you may need to isolate specific muscles after an injury, or if your stabilizer muscles are too weak to perform a certain exercise, or if you are just too inexperienced to perform a free weight exercise and need help reinforcing the proper form. The majority of your training should be with free weights. Why? Because they allow a greater range of motion which enables your muscles and joints to stretch and strengthen through a greater range. Thus, keeping your joints more healthy. A newbie would begin on machines to learn proper form. Remember, machines mimic real world movements and free weight exercises too. A leg press can help you learn how to use your glutes and quads the way you would for a squat. The lat pulldown can help develop the muscles and motion for pullups. Machines have their place, but if you are a seasoned lifter, free weights are your best tools to build strength or burn fat.WHAT MYTHS DO YOU HEAR? Or should I say what fitness statements have you confused? Please email me or post on Facebook or message me on twitter!MOTIVATIONRealistic Time Management!Time always seems to be in high demand! Calendars on the computer and our phones are great if we use them! But there is some benefit in paper and pen planning! How often do you take that 10 minutes from your day to plan the rest of it? In this section I'll share with you some of the top tips I learned in time management!Tip #1: Be conscious of timeBe conscientious of amount of computer/TV/Internet/gaming time. Personally, I never get TV/internet gaming time. My internet time is always work or research. But I know even with that,Time spent browsing even if it is work related can be one of the biggest drains on productivity. How do you fix this? Become more aware of how much time you spend on computer and/or internet activities.By simply seeing how much time you spend doing something, you'll be able to change habits and reduce the time wasted. As always, awareness is half the battle! The next tips goes hand in hand with this one! Tip # 2: Set boundariesSet a time limit in which to complete a task. Setting a time constraint will force you to focus and be more efficient, even if you don't complete the task.I know there has been plenty of times when I have the mindset of “I’m going to be here until this is done,” and yet when I actually have to stop to go do something else, then return to the task at hand, it always goes faster and easier. The break gives your mind a chance to recharge and then apply itself better when you return.So, Instead of getting into a project and thinking,“I’m going to be here until this is done,”rethink that line to be,“I’m going to work on this for ____amount of time”.And then set a timer! Use your phone! Yup there are great timers that come with it! See the clock function! It may be difficult to pull away at first, but like any habit, with perfect practice it gets easier. After the first few times, your mind will recognize that the break does it good and helps it be more productive. You'll have faith that stopping is ok, beneficial and is going to make your task/project easier and faster to complete!Tip #3: Reset your brainDon't rush from one task to another. Leave a buffer-time between tasks. Take a few seconds for your brain to clear and reset itself for the next task at hand. This doesn't have to be a whole mediation process, just a brief walk around the room or outside will do. Having a drink of water and looking outside at nature can help your mind reset and be able to stay focused and motivated. Three Success Tip Summary:Evaluate and/or keep track of time spent that is unproductive. Set a time limit for certain tasks (and stick to the rules!) Leave a time between tasks for your mind to reset!As I say this, I realize that I am guilty of not doing the above “rules” most of the time.....so time for me to make some new habits! NEWSRetro, Vintage & Custom Jewelry at jewelryretro.comI am adding some of the custom jewelry that my daughter and I have designed to the website: jewelryretro.com. This is a site I set up for the retro and vintage jewelry that my mom had intended to add to her antique business before she passed away.Please be sure to forward the site to your friends who love all types of jewelry! There's still much to add for both retro, vintage, custom and motivational (as you've seen at the proshop) jewelry!What's the best web design?In case you ever wonder why the look of my sites changes semi frequently or more than others, it's because I really want to have one home page that provides easy to understand links to all my other sites. It's proving to be a challenging proposal!In the one sense, I'd like to see an icon, description and click through for the different sites, but on the other hand, I like a home page that has regular content changes (ie additions or rotating stories)...oh what to do!Here's what I want you to do: Send me your thoughts on whether you'd like to see one main page that has all my site links and info on them or if you'd rather see a main page that has regular content changes, more like a magazine website.You know the drill! Hit me up on Facebook or message me on twitter, by email or respond to any email I send you! Let me know your thoughts!Get all the most recent episodes on iTunes or download this episode here: Fit 226: Training Myths, Snacks, Realistic TimeAll past episodes can be found here at the fitgirlguide.blogspot.com website!   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
Fit 237: Abdominal Exercise Techniques, Food Scales, Identifying Beliefs
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!NUTRITIONDid you do the poll? Look on the right aide bar on the fitgirlguide.blogspot.com page and give your opinion! The Food Scale  do you have one? Do you use one? I have for along time! Here's a link to the one similar to the one I use now and love! FYI-Mine is older, this version is much better and less expensive! Why use a Food Scale?   Well, not so much to limit what  you eat, but to make sure you are getting enough nutrients! Don't know what a Food Scaleis? It's an easy way to get an accurate measurement of your food and thus your nutrients [Proteins, Fats, and Carbs]. Most basic scales will give you your food in grams and ounces, use this info with nutritional information and you can be more exact on your calories as well as your Protein, Fat, and Carb intake to make faster progress. Part 1: Choosing a  Food Scale Here's a few hints at choosing a scaleselect a scale that has numbers you can easily readis within your budget has a bowl or cup for holding food or a platform that will hold one is easy to maintain Part 2: How to Use a Food ScaleHelpful hints when using your scale. These may seem obvious to you, but I have had clients skip a few steps and get completely messed up meals!Read the manual ...seriously! Do it! Zero out your scale. Weigh the bowl or container you will use to measure or store the food you're weighing. Depending on the type of food scale you have, you may You need to know the weight of the container in order to subtract it from the number the scale registers when you add food to it. The answer will give you the actual weight of your food. Some scales that come with a “tare” button to zero out when bowl is on platform bf placing food in bowl to measure (My scale has this feature and I love it! Makes life much easier!) Place the food portion in the center of the bowl or scale A  Food Scale is a great way to keep yourself honest and your intake accurate. I always find that I overestimate the chicken and under estimate the veggies! A food scale also helps you learn portion control and portion size and keeps you from eating more (or less) than you planned!MOTIVATIONFrom the last episode, did you do your homework?  Have you been listening to your thoughts and taking note of negative or non supportive thoughts or self talk? Have you been able to discover any of your limiting beliefs?There are several other techniques to help you identify your limiting beliefs. I'll teach you one of them. It's a simple series of questions.Method 1 to discover one of your limiting beliefs right now ask yourself:What is a goal I have? Why haven’t I reached it yet? Example 1-I need money to start a business but don’t have extra to risk. Now ask yourself the following series of questions.Question 1. Is this belief true?Most of the time, your initial thought will be ‘yes – of course it’s true.’Answer: Yes, I need money to start a business but don’t have extra to riskQuestion 2. Is this belief beyond a shadow of a doubt true? Is it possible there is at least one person on the planet that could prove this wrong?Answer: Yes, there are loads of stories of people who have built businesses entirely from scratch… starting with no money.Question 3. How does this belief make you feel?Answer: When I think about this belief, I feel trapped, helpless and sad. I feel like I can’t get anything started because I don’t have any money to risk. And if I risk it and fail, I’ll be in a worse position than before.Question 4. What is the opposite of this belief?Answer: I don’t need money to start a business if I am resourceful enough. And actually… not having money forces me to only focus on the high value revenue generating activities. So it forces me to be a better business person when I’m starting.Question 5.  How does that opposite belief make you feel?Answer: I feel excited, light, and free to move forward again. I feel re-energized and determined to be resourceful and make something happen.Can you feel the difference in beliefs? One belief will cause you to be stuck, likely procrastinating day in and day out. While the other energizes you to push forward and take action.Let's do another example with the same questions, but in regards to weight loss and health.Example 2 (I hear this alot!!!) -I want to get in shape but no matter what I do (I've tried everything) I can't lose weight.Now let's apply the series of questions.Question 1. Is this belief True?Question 2. Is this belief beyond a shadow of a doubt true? Is it possible there is at least one person on the planet that could prove this wrong?Question 3. How does this belief make you feel?Question 4. What would the opposite of this belief be?Question 5. How does that opposite belief make you feel?Along the lines of the “no matter what I do “ is “I’ve tried everything” to lose weight. I get this a lot from everyone ....new clients, to the person I just met! This is a self-fulfilling prophecy because you are essentially waving the white flag before you even allow yourself to succeed. Many people talk about the fear of failure but the fear of success is just as limiting, if not more.Here's how the conversation usually goes:“You’ve tried everything?” I ask.“Everything,” they reply.“What were the last hundred things you tried?”  I ask.“Well,” they admit, “I haven’t actually tried a hundred things.”“Ok, then what were the last twenty-five things you did?” “I haven’t tried twenty-five things, really, either,” they say.“So how many things have you actually tried?”“Well, maybe five or six.”Aha! The limiting belief tells them to not try. This is also call globalizing. Details on that are in the Mindset Makeover book. When it comes to being healthy and fit, there's an abundance of limiting beliefs that keep people from ever reaching their goals! I’ve heard them all, and I understand them.The above conversation covered the first two questions: 1. Is this belief True? No, she hadn't tried everything2. Is this belief beyond a shadow of a doubt true? Again, No, she hadn't tried everything Is it possible there is at least one person on the planet that could prove this wrong? Yes, many have used more than 5-6 techniques before getting the weight off.3. How does this belief make you feel? When I think about this belief, I feel trapped, helpless and sad. I feel like I can’t lose any weight because I don’t have success when I try. And if I risk it and fail, I’ll be in a worse position mentally and physically than before.4. What would the opposite of this belief be?Answer : I can give my full effort to following an exercise and healthy eating plan that is successful. Many other people have succeeded and I can too!5. How does that opposite belief make you feel?Answer: I feel empowered, strong, excited, and able to focus on my goal. I feel re-energized [about my goal] and determined to be resourceful and make it happen.Yes it takes some serious deep thought and introspection to do these limiting belief exercises. It's well worth the few minutes that it takes to get a lifetime of corrected thinking. If you have trouble working through these, get the help of a friend. Likely they too have some limiting belief that they need to uncover. The support and insight will help both of you. Of course you can also schedule a Power Makeover session with me to get on track even faster, visit CoachKira.com.TRAININGNow that we’ve dispelled several popular myths and clarified some important issues about abdominal exercises, let’s verify some of the most effective means of training these muscles. Perhaps one of the most common and important questions asked about abdominal training is“How high up should you go in a crunch?” Research* suggests that the abdominals flex the spinal column for about the first 30 to 45 degrees of movement which is approximately equivalent to lifting your shoulder blades off the ground.  Beyond 30 degrees, the powerful hip flexors begin to take charge of the movement.  Also discovered in research is that bent knee, feet supported sit-ups may cause lumbar stress which could lead to harmful effects on the lumbar discs.Several studies** indicate that supine crunches, with bent knees and unsupported legs, maximize abdominal activity and minimize hip flexor activity Since the effectiveness of the abdominal exercises is within this small range of motion (30 - 45 degrees), more repetitions and exercises may have to be performed to appropriately challenge these muscles.Should I “suck in or pull in the abdominals when doing crunches? The rectus abdominis is actually slightly rounded in its relaxed state. The effectiveness of the abdominal exercises is within this small range of motion (30 - 45 degrees), more repetitions and exercises may have to be performed to appropriately challenge these muscles.Should I “suck in or pull in the in while in a supine position with bent knees, may be an effective means of helping to bring your rib cage and pelvis towards one another, maximizing the effect of the crunch.I usually tell my clients to visualize your abdominals like an accordion. Pulling the abdominals in (belly button pressed into the spine) also helps some people flatten their lower back against the floor.Breathing:  Exhale during the lifting phase, as this aids the contraction of the abdominals. Research*** has shown, there is increased muscle EMG activity in the abdominal muscles with more pronounced exhalations.Resistance and abdominal training.The most important thing is to make sure you are doing your abdominal exercises with correct form. Always focus on body position and movement proficiency.  Do the exercises slowly, with control. Focus more on the abdominal movement, trying to accentuate each contraction. In other words, “make every repetition count.” Try adding light weights (2 to 4 lb)only when you feel you really need that additional challenge.*(Laban, Raptou, & Johnson, 1965; Plowman, 1992; Rasch & Burke, 1978; Ricci, Marchetti, & Figura, 1981).  **(Godgrey, Kindig, & Windell, 1977; Guimaraes et al., 1991; Libetz & Gutin, 1970; Walters & Partridge, 1957).***(Partridge & Walters, 1959)Get all the most recent episodes on iTunes or download this episode here: Fit 237: Abdominal Exercise Techniques, Food Scales, Identifying Beliefs   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
Fit 209: Lean Abs, Vitamin B for Fat Burning and Patience
In this episode:How to get lean abs before summer! Vitamin B and fat burning! Patience, do you have any?FYI-I'm using different software and computer for this one, so if things sound funny, please email me! kira@fitnessmakeover.comCheck out the "remodeled" FitnessMakeover.com site!TRAININGWays To Lose Fat and Reveal Your Abs!  Can you lose body fat and reveal your abs by doing specific workout? Yes, and No.  When it comes to burning fat, doing sets of sit-ups, leg lifts and other abdominal exercises are a waste of time. Sure, you want muscle there and you should do abdominal exercises, but you definitely don't need to do as much as you think!I still see people spending 20-30 mintues on ab training daily and never see a change in their body! Listen up! If you really want to change the look of your body, especially if you want to see your abs, then you should focus on full body weight training and sprints.You've heard me talk about this before, but have you changed your workout ways?Multi-joint training burns more calories, increases your metabolism longer and is the way to get hard, cut abs. If you want to see your abs by summer time, start doing a total body training program combined with a sprint program! More intensity, less cardio and less time! Your midsection will thank you!Not convinced? Need proof? Here we go!A study from 2011 showed that six weeks of abdominal training produced no loss of body fat, despite participants spending 4 hours a week doing crunches, bicycles, and sit-ups.Now, we know that training with heavy, multi-joint exercises such as squats and deadlifts will build the abs. So it's obvious that another group of athletes who trained squats and deadlifts had much greater muscle development throughout the oblique abdominals than a control group.Secret to faster fat loss:  In addition to multi-joint exercises, do high-intensity sprints a few days a week. A few, meaning 2-3 times a week. More than that can be counterproductive!Ditch the repetitive 15-minute sit-up and crazy roman chair routine for 15 to 30 minutes of sprint training. Here's some example programs to use:The 30-20-10 model in which you jog/fast walk/bike for 30 seconds, run at a moderate intensity for 20 seconds, and sprint for 10 second. Repeat for a 5-minute interval. Do four sets with 2 minutes rest in between. Think you're in good shape? Great! Try this: 1 to 1 interval-to-rest program.  Do four x 4-minute intervals of 30-second sprints and 30-second jogging recovery. Heart rate recovery intervals: Do ten sprints of 15 seconds, increasing to fifteen sprints of 30 seconds. Base recovery off of heart rate—once it returns to 120 beats per minute, do the next sprint. • Do ten 30-second all-out sprints with 90 seconds rest. NUTRITIONFacilitate fat burning by being sure you have an adequate supply of the B vitamins.  There are certainly many fat-burning nutrients I could recommend, none of them would work as efficiently and be as beneficial for results if you don’t get enough B vitamins.What do B-Vitamins do for you? B vitamins are necessary to detoxify environmental toxins and excess hormones, such as estrogen. Many fitness conscious folks who eat a high protein-diet and/or take extra BCAAs increase their demand for B vitamins.  This increase actually detracts from the vitamin needed for detox. This can slow down or even limit your weight loss!Let's talk about a few of the most important the B vitamins.Vitamin B6 Needed for proper protein metabolismHelps the use of muscle glycogen for energy (critical for athletes)Enhances the detoxification of hormones, such as cortisol. Vitamin B9Folic Acid or Vitamin B9 is a trouble spot for a large majority of the population which is unable to process folic acid effectively. Remedy the intolerance problem by using the methylated form of folic acid.Low Vitamin B9 can cause inadequate detoxification Low Vitamin B9 can cause high levels of homocysteine, which put you at risk for cardiovascular disease.Vitamin B6, B9 and B12The main three B-Vitamins are B6, B12, and B9. These can enable the removal of estrogen through a path that is less likely to cause cancer. This helps with fat loss because the effective removal of estrogen will help combat higher estrogen levels which correspond to higher body fat.Super Size Other Nutrients and VitaminsResearch shows us that when you have adequate B vitamins, other nutrients such as green tea, magnesium, and alpha lipoic acid are much more effective for fat loss.  Thanks to the B Vitamins laying the foundation for detox first.RecommendationsStart with a well rounded B complex supplement. Be sure that it includes a methylated B9 for bestresults.  Remember, everything works better when you have your B vitamins!MOTIVATIONPatience....do you have any?We all want our results from workouts to show immediately! Yet, we all know that doesn't happen. Even if you wait one week, you still are impatient with the slow results! Can you improve or even learn patience? Yes you can!It takes time and effort to develop and sharpen your patience. Like anything else worthwhile, patience takes discipline, practice and time!  They say patience is a virtue. This is true – but this comment makes you think patience is a quality that only a few chosen people have. In fact, patience is can be learned over time even if you don’t do begin well at first.  With some thoughtful effort, you can learn to be patient and to amused over situations that may have recently annoyed you!Begin with YOU!You have to learn to have patience with yourself. Do not blame yourself for everything that goes wrong!  Show tolerance – without falling into the trap of self-content. Give yourself a break, but within reason.Generally, try not to think about tomorrow and don’t let yourself become overwhelmed with perspective problems. Focus only on immediate problems, because if you do otherwise you will only worry a lot more and you will get upset easier. A lower stress level will definitely inflict more patience on your side.Determine what is it you are expecting of your workouts, your nutrition, your efforts!  Then find the ways you can rise up to your expectations. Restrain from blame.  Realistic goals and deadlines make your expectations livable! Remember, you can always adjust and make changes to your plan. Patience is what will determine if you succeed or not!Get all the most recent episodes on iTunes or download this episode here: Fit 209: Lean Abs, Vitamin B for Fat Burning and Patiencehttps://fitnessmakeover.com/product/re-train-your-brain/
Fit 241: How to Deal with Negative Thoughts, Eliminate Carb Cravings & Training Myths Part 2
QuickFit Club is back up with new workouts and ready for a new you!A note about QuickFit Club sign ups....we are still in the beta stage, so all memberships are trial basis, 30 days, but realistically probably longer (60 days) to get all the bugs out before it goes 100% members only.If you already had a trial membership, you'll be able to sign in with your previous name (or email) and password combo, but you won't be able to access "member" content because you will need to "renew" by selecting the trial membership (yes, again, but this enables you to maintain your previous login name). Once done, you can access member home and all the workouts.Note: you may have to clear history or cache to refresh the new Quickfit Club site! NEW!  You'll also find QuickFit Tips Videos on the site as well as the GetFitTV Youtube channel!  While on Youtube, check out the StrongandPowerfulNow channel that supports the new StrongandPowerful site and campaigns. Be sure to like and subscribe to both!TRAINING:  Fact VS Fiction!Fact: Squats are an excellent exercise.Everyone does a form of squat multiple times a day! Sitting in a chair, on a toilet, standing up from both, those are all squats! You work the whole body when doing squats whether you go low or not. Studies confirm squatting has major functional benefits: better mobility, faster walking speed, bone strength, stronger core, and in sports: faster running speed and greater vertical jump.Lie: Squats are dangerous and will damage the knees and spine. Lie! Squats are not dangerous if you do them correctly. Remember, you actually do them everyday already! Squatting is a natural motion performed by our ancestors on a regular basis. Again studies back this up and show squats can strengthen the entire thigh and hip areas and can help prevent knee pain and dysfunction.Depending on your fitness history and training level, you may need to start with variations.  Your goal would be to go as low as possible with correct form. Proper form means that your heel stay on the ground the entire time! Get a trainer to help check if your form is optimal.Fact: Sitting all day is extremely bad for you.Research showed that people who sit for more than 6 hours a day have greater risk of kidney disease, cancer, diabetes, heart disease, and premature death. So take a break, get up and walk around!Lie: Regular workouts counter the damages of sitting all day. Nope, not true! Research shows two key points when it comes to sedentary jobs: 1) "Within a population that exercises at a vigorous intensity a few days a week, the amount of time spent being inactive is dramatic and not significantly lessened by regular workouts.2) In just 20 minutes of sitting, your blood sugar and insulin can get out of whack. A little longer and oxygen saturation of the muscles drops and gene activity decreases, which directly influences protein synthesis and the clearance of waste from cells."Get moving! Especially if you have a seated job!NUTRITION Dealing with Carb Cravings Part 2It's not always food that causes you to crave carbs! Here's two more ways your body can force you to crave carbs: Lack of sleep Lack of sleep increases desire for high carbs, boosting overall calorie intake. It also reduces your will power and breaks down any defenses you have in place to prevent carb cravings.Studies show people feel more hungry and make poor food choices when they are tired! Adding up to as much as an extra 300 calories a day or more!Plus,your blood sugar levels get out of whack too! Insulin sensitivity and glucose tolerance drop when  you are sleep deprived, causing your body to shift (or stays) in fat storage mode.Be honest about what you eatIt's not always a matter of willpower! Sometimes you really eat more than you think!  Keep a true food journal that you can review and analyze. You always learn more when it is written on paper! You may  be surprised at your numbers, but especially your carb intake. Don’t feel ashamed or guilty! Use this info to fix dietary problems. Identify low-glycemic carbs that are acceptable substitutes for higher carb foods and determine which foods help with your craving and which may cause the cravings.MOTIVATIONTips to get on the right track! #1 Remind Yourself of the Things For Which You Are Grateful! Pu things in perspective! Sure life could be better, it could also be worse! Find a few things each day that you are grateful for and accept them! Regular daily stress, problems and disasters don't seem so bad when you remind yourself of the things that are right in your life. Taking just 60 seconds a day to stop and appreciate the good things will make a huge difference!#2 Eliminate Automatic Negative Thoughts!Squash the "ANTs" In his book "Change Your Brain, Change Your Life," Dr. Daniel Amen talks about "ANTs" - Automatic Negative Thoughts. These are the bad thoughts that are usually reactionary, like "Those people are laughing, they must be talking about me," or "The boss wants to see me? It must be bad!"  When you notice these thoughts, realize that they are nothing more than ANTs and squash them!Get all the most recent episodes on iTunes or download this episode here:Fit 241: How to Deal with Negative Thoughts, Eliminate Carb Cravings & Training Myths Part 2 Now available in paperback: "Mindset Makeover," available at The Book Patch.com. 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In case you missed it! 2 Videos
Be sure to subscribe to the GetFitTV YouTube channel to get these videos when they post!Podcast Update November 2016, Listen here.  
Fit 210: Injuries, Weight Loss Scams, Support Yourself
Three ways to find out if you are injury prone, learn to harness the power of your inner support system and how to spot and avoid weight loss scams!Check out the "remodeled" FitnessMakeover.com site!Coming soon....QuickFit ClubEach Month You Get:New Video Workouts Menu Plans & RecipesQuick Workouts Fit Your ScheduleAn Easy Way to Stay on TrackGet the Body You Want!Get on the first notice list at QuickFitClub.com!!TRAININGLet's look at three groups of people who could be injury prone, unless they take some precautions before they start to work out.1. True Beginners: Those starting out. Improper footwear and even wearing sneakers without socks, can cause problems with your feet! Always wear socks and the right kind of sneakers (or shoes) for the activity. Beginners tend to be overzealous with workouts. They also forget that their muscles are very weak at this stage, and doing too much exercise is just as bad as using the wrong equipment or techniques.You may be an avid cyclist or runner, but that doesn't mean you are ready to do the same weight training program as someone else! Have a trainer teach you the right form and help design an appropriate program for your fitness level. 2. Regular Exercisers: If you've been exercising for a long time, you might assume that you're less likely to be injured. Not necessarily true! These exercisers, are more likely to become complacent and forget all the basic rules. They may take a short cuts, become lazy in the workout program or use poor form to overcome limitations and the result will be more injuries. For example, the bench press and rotator cuff weakness...you may compromise your form because you don't train your rotator cuff muscles and that weakness prevents you from doing a full range of motion for the bench press...eventually you won't be able to do it at all and will blame a “bad shoulder” when the real cause is a weak shoulder support system, the rotator cuff! My thought is that there are no bad body parts, only weak muscles! The other problem this group faces is the micro traumas they have sustained over time. One slight injury might not make much difference, but when added together there could be various injuries for them to deal with all showing up at the same time! An injury can come from improper form, using too much weight, poor warmup practices and muscle imbalance. If you begin to have symptoms of an injury, do your research and find the cause! 3. Out of shape beginners. These would include two very distinct types of people. Those who once were fit and healthy, but quit in their exercise program, and those who have never exercised or been active before. If overweight, both groups of people will risk injury from straining and causing stress on the lower body. Specifically, the knee, lower leg and lower back. They should begin with a few basic exercises, even machines, to develop their strength and flexibility.It always boils down to this: Get Instruction! Even if it is just a refresher with a trainer. There might be bad habits that have developed in your workouts. Maybe you want to learn new exercises or learn the proper way to do a exercise that you've seen someone do in the gym. When you see someone doing an exercise, Never assume: That the exercise is being done correctly That the exercise is appropriate for your fitness level, health history or goals. When it comes to learning a new exercise check with a trainer first! MOTIVATIONSelf-Support:Have you been working on your inner support system?Have you made your I am statements and written them down?Have you made and do you say your mantra daily?Do you have any idea what I am talking about?If you are clueless, then you need to refresh your memory with these podcast episodes:Fit 162: Mantra, Reps and Nutrition TruthsFit166: Glute Training Part 2, Protein Myths "I am" Statements. Fit 196 Eliminate Bad Habits, Thin vs Lean and Abdominals In the Mindset Makeover Book, Chapter 5 discusses how to Harness Your Inner Power.  You do this by being your best supporter! Knocking down negative thoughts and replacing them with positive, present tense statements (the "I am statements").  There are too many other techniques shared in the Mindset Makeover Book to go into all the details here, but suffice to say that every day you have a choice!Choose to support yourself. Make the choice to be your own best friend. When you get down or frustrated, tell yourself, "What would I say to my best friend if this was his/her problem, situation or thoughts?" Using this drill puts matters into perspective and empowers you to find solutions to stay on track.With every event that happens in your life, comes the opportunity to determine its meaning and to learn a new lesson that will empower you for the future. Use life’s challenges in ways that will strengthen you, not make you weak. The choice is yours.You possess the strength to pick yourself up when you are low, brush yourself off and rekindle your drive, focus and motivation! Be your biggest supporter and personal cheerleader! You have the power inside of you to be your biggest advocate! You only have to learn how to use it!Now available in paperback: "Mindset Makeover," available at The Book Patch.com.  If you need personal help with motivation, or your workout plan, contact me for private coaching at CoachKira.com. NUTRITIONSpotting Scams : Weight Loss Supplement How do you tell if a product or advertisement is a scam?  First, let's define scam for our purposes: Convincing you to buy something that won't do what it claims. How do you come across these scams anyway?  In some cases, you may be following up on the advice of a friend, coworker, or perhaps simply following the link of an email you have received. Did you know that there are four places where looking for weight loss supplements will almost certainly lead you to the virtual front door of a scammer?  Consider this:Spotting Scams Tip #1: Unsolicited emailsUnsolicited emails in your inbox are a surefire place where looking for weight loss supplements might quite possibly lead you to a scam artist. If you receive spam emails that claim to have the latest and greatest in weight loss supplementation, beware! Most of these will seem real, however they may not be grounded in reality.  No reputable seller of any nutritional supplementation has the need to spam potential consumers.Spotting Scams Tip #2: The Miracle ProductAnother obvious scam is any website, ad or e-mail that declares it is selling a miracle product. This may be a weight loss product which claims to be melting away the fat while you sleep, a product that promises a boost to the metabolism for fat burning, a prepackaged meal plan and diet book that offers to tell you secrets that a mythical “they” do not want anyone to know, or incredibly,  a patch that – when applied to the abdomen will somehow cause weight loss in no time.In other words, the claims are simply too good to be true. What makes the prospect so tempting is the fact that you can supposedly start losing weight as soon as the mail carrier brings the item to your door. All you have to do is follow the instructions, and before long you will be just as slim and trim as the models whose photos grace the website!  Hopefully you will know better than to fall for these impossible promises.Spotting Scams Tip #3: E-mail Hypnosis WebsiteA website you visit claims that with the help of their e-mail hypnosis you can lose weight. This is little more than a sales ad for an online membership to a "spiritualism" website and is not a solid weight loss idea.The reason why this kind of scam actually works quite well is the fact that it is, in part, grounded in solid medical research. There are actual hypnotherapists who work with obese patients to help them with will power, self affirmation, self esteem, goal setting, and also motivation.  These are professionals who work with people face to face. Unfortunately, hypnosis does not work via email.Spotting Scams Tip #4: Vague MarketingSome websites are little more than long-winded ads for a product or service.  Sure, some are legit, but what makes a scammer website is when the product is not mentioned by name at any time, but instead is only loosely referred to in testimonials.In the end, you are asked to charge $19.99, $29.99 or some such sum to your credit for the privilege of finding out about the weight loss supplement. A popular one is to charge you shipping for a "free 30-day supply."  You end up being put on an auto renewal process and your credit card charged monthly.  If you forget to read the fine print, you may be paying longer than you want.  Of course, if you find the product helpful and want a monthly supply on a regular basis, then fine. Always be sure to read the fine print any time you are asked for credit card information!Get all the most recent episodes on iTunes or download this episode here: Fit 210: Injuries, Weight Loss Scams, Support Yourselfhttps://fitnessmakeover.com/product/re-train-your-brain/   Amazon.com Widgets Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
Two new videos for you! Short and Sweet!
Two new videos for you!Get Fit TV Channel, QuickFit Tips Playlist on YouTube:https://youtu.be/PRvXq7m6F1Eor watch below Strong and Powerful Channel on YouTube:https://youtu.be/Z0xulchT734or watch below.Check out the strongandpowerful.com website!
Fit 219: Things to do to with Halloween candy, Training myths that keep you from your best body and Holiday Time motivation.
Creative things to do with Halloween candy, Training myths that ruin your chance at results,  and Stay Motivated this Holiday Time.NUTRITIONEver wonder what to do with leftover Halloween candy? Besides eat it all, LOL!Here's a few great ideas that help others and your waistline!Donate it. Click here to learn how to donate to our troops, the Ronald McDonald House, and food pantries. Sell it to Dentists.  Pediatric dentists often have a "buy back" program that rewards kids for turning in candy. Our local dentists then send it to the troops and other needing organizations.  Search Google for "dentists buying candy" to find ones participating in your area.  You don't have to make your kids give all of it away, but it would be a good lesson to teach them to give when they have an abundance! And just in time for the holidays too! Maybe they won't ask Santa for too much!Click here for Halloween Candy Buy Back Programs in your area. Create Art. There are do many creative ways to make mosaics out of the hard candy.  Check youtube for DIYs!! Be sure to shallack it or seal it with ModPodge or glue to prevent bugs! You can also make jewelry such as necklaces or bracelets. These make great gifts for the kids to give!Save it for Christmas. Freeze the chocolate and use it for your holiday baking. Think about how special and  yummy will those cookies be with real Reeses Cups or Butterfinger pieces! It'll be something for the kids to look forward too as well!Make it Nutritious. Have the kids help with this. They can set aside things like M&Ms, Hersey Kisses or bars and you can make a (semi) healthy snack when you mix them with nuts, seeds, dried fruit, pretzels. Pre-package the treats in mini-ziploc bags or plastic containers then grab & go! Keep it small-Once last choice is to review the calories of the candies we've gone over in the last few podcasts and choose up to 200 calories for a snack or dessert on the weekend, hey ya gotta enjoy life, right! TRAININGStill more muscle myths!1. Myth: Cardio is Best to Burn FatStill a strongly held myth especially around holiday time! Cardio may burn more calories than resistance training during the workout, [unless you push it with multi-joint exercises using a  challenging weight and very little rest]  lifting weights torches more fat overall. The Journal of Strength and Conditioning Research, published a study in which they found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than those who skipped the weights. The more muscle on the body, the more fat burned.2. Myth Cables and Resistance Bands are Best [better than weights] for Getting Toned Who made this up? The same folks who say weights make you bulky? There's no real basis for this myth. All three methods work! You can mix it up, but ultimately, it's the form, execution, plan  and consistency that will make your body change. 3. Myth: Lunges Burn Fat from Your Hips and Butt You can't spot reduce!  Sure you can strengthen and tone your legs with squats and lunges, but you'll never see the shape if you don't eat properly!  Fat is burned systematically or from all parts of your body. So despite focusing on training one muscle group, you can't fool your body into using fat from one specific area.4. Myth: Leg extensions are safer for your knees than squats. Most of the time squats are safer for your knees than leg extensions!  A recent study in Medicine & Science in Sports & Exercise found that single joint exercises (ie "open-chain"), such as the leg extension—are potentially more dangerous than multi-joint exercises (ie "closed-chain") such as the squat and the leg press. The study found that leg extensions activate your quadriceps muscles slightly independently of each other, and just a 5-millisecond difference in activation causes uneven compression between the patella (kneecap) and thighbone. Since the knee joint is controlled by the quadriceps and the hamstrings, the leg extension can contribute further to muscle imbalances. Learn to do squats and lunges properly for greatest benefit to your knees and body! Amazon.com Widgets MOTIVATIONWhat is your holiday plan?  Do you forget about losing weight until new year or do you stay focused, but give yourself some slack. Let me know on the facebook page or email me, make yourself accountable to your plan! Quickfit Club Workouts this month enable you to get in 5-8 minutes or 30-35 depending on your schedule.  Do what  you can, when you can for best results!Get all the most recent episodes on iTunes or download this episode here: Fit 219: Things to do to with Halloween candy, Training myths that keep you from your best body and Holiday Time motivation.   Now available in paperback: "Mindset Makeover," available at The Book Patch.com.
Fit 215:  Insanity and Results!  Weight Loss Pill ingredients, helpful or harmful?  Time Management and Your Success!
Training: Insanity and Results!Motivation: Time Management and your success!Nutrition: Weight Loss Pill ingredients, helpful or harmful? QuickFit Club update, thanks for the great response, after last podcast! The free membership will be around at least another month (or two) so get going and do those workouts!  Please do the survey so I can know what you like and don't like and we can make changes before the official launch!MOTIVATIONHere are a few of the top time management tips you can put into practice.Tip #1 - Delegate Tasks - It's easy as a mom to take on every task yourself. This is only going to stress yourself. Take time to delegate some of those tasks to give yourself a break and free yourself to do more important things.Tip #2 - Create a To-do List - Every day, it's a good idea to create a to-do list for that day. This way you know what needs to be accomplished. Looking at the list will help you remember what you must do and as you check things off the list, it will keep you motivated to keep on going. Tip #3 - Plan for the Next Day - At the end of every day, it can be very helpful to plan for the next day. Figure out a schedule of tasks so you can put things to rest when you go to bed.Tip #4 - Organize Your Work Space - If you do any work at home, make sure that you are keeping your work space organized. If you keep things together and have a place for everything, you'll find it is easier to take care of business within your home. These are just a few of the top tips for those who need help with time management. Start implementing these tips into your life and you'll see a huge difference in the time you have available and all that you accomplish.NUTRITIONLooking for help with losing weight? Help that goes beyond the usual lifestyle changes, portion control advice and exercise routines? Weight-loss supplements touting names like "fat burner" and "thermo max" can be enticing. But do they work? And even more important, are they safe?Here's some info on a few of the most popular ingredients currently in supplements for weight loss.ChitosanMade from the shells of lobsters, shrimp and other shellfish, chitosan is an indigestible fiber. It is supposed to help weight loss by binding with the fat you eat, blocking its absorption. However, studies do not support this claim. Side effects include constipation and gas. People with shellfish allergies should beware.ChromiumMost often present as chromium picolinate, it has been promoted to boost lean mass and decrease body fat. Though study findings have been inconclusive, an analysis of several studies recently concluded that supplementing with 200 to 400 micrograms of chromium picolinate could result in about a 2.5-pound weight loss per week in some people. Other studies have found a loss of body fat and an increase in muscle tissue, with no change in weight. Still others have found no effect at all. Though some laboratory studies have raised safety issues, a large number of human studies suggest it is safe.Citrus Aurantium (Bitter Orange)This herbal extract is a natural source of synephrine (a compound similar to ephedrine) and the supplement industry's current answer to the ephedra ban. But there are no published studies to show it is an effective supplement for weight loss. And like ephedra, its side effects include an increase in blood pressure; Environmental Nutrition recommends avoiding it.Conjugated Linoleic Acid (CLA)Both animal and human research hints at a possible role for CLA in reducing body fat and increasing lean body mass, but it's not quite ready for prime time. None of the human studies have been long-term. CLA is currently being studied in combination with chromium picolinate. CLA is found naturally in dairy foods and beef and is generally considered safe.Garcinia CambogiaThe extract from Garcinia cambogia fruit rind contains hydroxycitric acid (HCA), which supposedly curbs food intake, weight gain and storage of excess calories as fat. However, studies have failed to prove G. cambogia is an effective weight-loss aid. The most common side effects are upper respiratory and gastrointestinal symptoms.GuaranaCaffeine is the effective ingredient in guarana plant seeds. Guarana may have a mild appetite suppressant effect over the short term. It was often used in combination with ephedra until ephedra was banned. The potential side effects are those of caffeine overdoseóinsomnia, restlessness, anxiety or panic.TRAININGThe Definition of Insanity is doing the same thing over and over and expecting different results. Is this true for you and your fitness program? “Making a mistake once is called learning. Making it twice means you’re not learning.”  Be prepared! Put spare gym clothes and old sneakers in the trunk just in case! Get all the most recent episodes on iTunes or download this episode here: Fit 215: Insanity and Results! Weight Loss Pill ingredients, helpful or harmful? Time Management and Your Success!   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
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 recovery...as 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 231: Salt, Cravings and QuickFit Workouts
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.I found it interesting because there was a video on YouTube by Nicole Arbor called "Dear Fat People" that offended many people. As a matter of fact, the people it offended complained to Google that the material in violation of YouTube's terms and got it yanked.Those who complained said she was "fat shaming". Yet she mentions throughout the entire video the need for people to take care of themselves so “we can have you around longer.” You can probably still find the video via search.Now, this video alone could be a whole episode or two of discussion! Yet, I wonder if she started out by saying it's “National Childhood Obesity Awareness Month,” if people would have viewed it differently or have been offended by that fact that there is a whole month “dedicated” to the awareness of childhood obesity.  I want to know what your thoughts are on these topics:Childhood obesity awarenessFat shaming If you had a morbidly obese relative would you talk to them about their weight? Comment on the Facebook page or email me your thoughts!Reference article September is National Childhood Obesity Awareness Month:  http://www.aol.com/article/2015/09/09/september-is-national-childhood-obesity-awareness-month-and-here/21233060/NUTRITIONI often get e-mails on my opinion on salt. There are a lot of listeners who are confused out there. No wonder they are, some say that salt is a plague to be avoided, and some say we need more. Of course it is different for each person because your salt intake should take into consideration your activities, health history and nutritional needs.Here are some points to consider: Today's "modern" salt is a very refined product and very far from its original form, making it less wholesome. Salt intake has to be individualized.  Restricting salt could be good for some people, but it can also be disastrous for someone trying to recover from adrenal fatigue. The higher protein intake you have, the more salt you need. Independent studies observed that sodium is low in high protein users. The more cooked foods you eat, the more salt you need to activate certain intestinal enzymes. Salt should have a color. Not white and bland looking. Salt should be either pink, red, beige or grey. What that means is that it contains trace minerals and has not been highly processed. Be aware that "real" salt shouldn't cost an arm and leg. It does not need to come from any remote location or extreme harvesting method! Good salt is readily available at any health food store.If you sweat a lot you need more salt. A Sodium and Potassium imbalance can lead to all kinds of problems both in the gym and outside of the gym.  So, if you sweat a lot, you likely need more salt for performance and for health. It’s equally important to maintain a salt balance in your diet. If you have a "cheat" night or an "off diet" night, pay attention to how you feel. Many people who eat healthy throughout the week and then treat themselves to a “splurge” meal can feel nauseous and can even experience elevated heart rate and blood pressure and this is due to the body’s reaction to the sudden increase in salt intake. Low sodium diet is one of the main causes of dehydration and low blood volume. This leads to many negative effects for those seeking improvements in their physiques and overall performance.If you are craving salty foods, that is indication number one that you need more sodium. Also, if your performance is starting to suffer and you aren’t as lean or hard or vascular as you used to be it could be because you are sweating more in the hot summer sun and need more sodium. MOTIVATIONChange What You Crave, By Changing How You Think! Let's take another look at cravings and how to get rid of them. First, think about what foods are your greatest temptations. The probably aren't healthy ones, right?  Foods like ice cream, potato chips, pizza, or cake..... you get the idea.In fact, in your mind right now, as you're listening, you may be thinking about a food that isn't healthy. Well, aren't you? Stop for a moment and think about that and how many times you crave certain foods or are tempted by foods. The point is that you can change what you crave by changing how you think.Practically every new client I see for weight-loss has a “craving problem.” But I don't see it as a craving problem, it can be an overall nutrition and/or a mindset issue. Cravings can be caused by lack of certain nutrients, the power of suggestion, aroma or a combination of these. You definitely don't have to be controlled by them! You don't have to feel temped by ice cream, cookies or 20-ounce prime ribs. Instead, you can be tempted by healthier foods like watermelon, pineapple, oranges or apples. Think that sounds crazy? Well it's not!Think about this...there exists at least one fruit and vegetable you like. Now, think about how often you eat these types of fruits or vegetables. Is it a lot less often than the unhealthy stuff? You really can enjoy your favorite fruits just as much as you enjoy your favorite junk foods, you just don't believe you can.Change your minds images and you'll change your cravings!Here's a quick 5 minute mental exercise you can begin doing right now to help you start changing the way you crave food.Step 1: Find a comfortable, quiet place where there are no distractions. Begin breathing deeply until you are quite relaxed. Next, count backwards from 10-1, slowly. With each count, imagine that your mind is drifting deeper and deeper.Step 2: After you have finished counting, imagine that you are relaxing by yourself in your favorite place. A secluded beach or a log in the woods will do the trick. Imagine yourself feeling so very relaxed and peaceful.Step 3: Next, imagine a basket full of your favorite fresh picked fruit sitting right next to you. See it clearly in your mind, the color, the feel, everything about that fruit. Imagine taking a bite of that juicy fruit and enjoying it like never before.Step 4: Repeat the following suggestion to yourself 10 times: "From now on, anytime I think of eating, I immediately feel a craving for fruit."Step 5: Count from 1 to 5, slowly, and when you reach 5 open your eyes.A good habit is to do this sequence before bed. Not only does it help with cravings, it helps you relax for better sleep.TRAININGWhat are QuickFit workouts? These are short workouts (15-30 minutes) that combine the best exercises for weight loss and sculpting. That means a combination of exercises specifically chosen to boost your metabolism, burn more calories and tone and tighten your whole body.You don't have to do an exercise for every part of your body to see it change. For example, abs and core. Most people train that area directly, some people will do a half hour every day. The sad thing is that you 'll never see your abs if they are covered by a layer of fat. Yes diet has something to do with that, but so does your workout. When you do the right exercises, mostly free weights, and make them challenging enough to be working really hard the last few reps, then you are creating tone, tight muscle! The kind that permanently speeds up your metabolism, while making you look smaller (losing inches) and toned. Plus, the most effective exercises for weight loss are also ones that simultaneously train your abs and core!Who wouldn't want to spend less time working out and get in shape faster? And did I mention cardio? Well, no......Exactly!The QuickFit format is set up that you'll be doing cardio the whole time! Between the large muscles worked, the compound exercises (ie exercises that require to stand, balance etc) and the minimal rest, your heart rate will be up higher than your normal cardio. Did you wonder why we did the “no cardio” challenge last week? To get you to change the way you workout and think about weight loss!If you are one of those who answered that you've been working on your shape up goals for over a year or forever, then you owe it to yourself to completely change what you are doing! Obviously it isn't working or you'd be in the shape you want!  Right?  If that sounds harsh, sorry, I just know what it feels like to work out, run 5 miles a day, bike 5-10 several days a week, eat “healthy” and still not “be in shape.” I certainly wish someone told me all this a long time ago! I always say, if it wasn't happening to me, I wouldn't believe it!I can understand your reluctance to make such a drastic change. The no cardio thing was tough for me too, at least in the beginning. But then when I started to notice I was staying relatively lean and about the same weight despite NOT always eating (or drinking ) healthy and working out less (about 4 days a week) and doing NO cardio, then I was convinced. Of course, it makes sense that if you give your body a chance to recover from workouts, the added muscle boosts your metabolism so you burn more calories all day long, not just after exercise.  When you stay off the scale and only take measurements once a week or once every two weeks, then you see changes and stay on track.A big reason why people fail at weight loss goals is because of the scale.  If you go to the scale, it messes with your head! If you gain weight, or don't lose weight, while weight training you automatically think you are bulking up.  NO, not even close!Remember very few women have the ability to gain muscle size quickly. (By the way,  I am definitely not one of them. It's not any easier for me than you!)The problem with the scale is that you sabotage your self by stepping on the scale too often. If you get frustrated with the scale, you either give up on your weight loss goals, or you go the opposite way and do too much cardio and skip the weights. Bad idea!The goal is to challenge your muscles. If you workout in a gym then you have a nice selection of weights to challenge yourself. But if you workout at home you probably have a limited number of weights, so you need to be sure your exercises are going to challenge you, physically,  in way that produces results.  There's different techniques to do this such as supersets, tempo training, balance training, to name a few.This isn't a plug for QuickFit Club, it's a reminder that you can get in great shape with out cardio when you use the right type of exercises The best results come when you hit the muscle groups hard and fast! Four (4) times a week works great!Remember, you can do the QuickFit Club workouts during the pre-reboot for free. Visit the QuickFit Club website to get a taste of this type of training. When we reboot the club, the workouts will actually be shorter and more specific on the weights to use.Yes, you can still add your input at the survey!  It is now conveniently located on the fitnessmakeover site so go there and you will see in the main menu survey.  You input is important! Get all the most recent episodes on iTunes or download this episode here: Fit 231: Salt, Cravings and QuickFit Workoutsdbwebpink-200x200   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
Fit 242: Changing Workouts, Videos, Sports Conditioning and other valuable stuff!
Which social media do you connect with the most? Tell me on mine!!Plus, let me know your nutrition, training or motivation questions! Cause, I'm back in the podcast schedule again!TRAININGHow often do you change your workout routine? Find out when and how you should change your exercise plan to get the results you want!Custom workout plans with video on demand coaching are at the new FitnessMakeover.com and QuickFit Club Fusion site, click to visit!  We're adding 14-day 28-day programs of shorter workouts, some beginner, some advanced, more beginner yoga and of course everything in between! As always, a continual work in progress!QuickFit Tips on YouTube! Click here!Be sure to like and subscribe while you're there! Look there for my contest updates! Yup, I got the itch to compete again!Are you interested in sports conditioning for you or someone you know that is involved in sports? We have been working on an Elite Sports Conditioning Program for our local school and college athletes! Email me if you are interested in getting this program online, or have any questions or comments! [kira@fitnessmakeover.com]MOTIVATIONWhat is your lifestyle fitness plan? Do you have one? Incorporate a few things each day!  Expect your exercise schedule to change and adapt it!Check out the StrongandPowerful.com YouTube Channel for more motivation topics!  Be sure to like and subscribe while you're there! Daily struggles come in all forms, big, small and overwhelming! Remember to put things in perspective! It could be better, it could be worse, it is what it is!Show your love and appreciation to those who matter to you. A simple "thank you" can mean the world. And sometimes, you don't get to say those things and it's too late :(.  Recognize your blessings and tell the people you care about what they mean to you!NUTRITIONCheck out the Fresh Market Video on YouTube and "How I make my meals for competition prep" video!  On YouTube! Click here! Get all the most recent episodes on iTunes or download this episode here:Fit 242: Changing Workouts, Videos, Sports Conditioning and other valuable stuff!   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
Fit 222: Self-Support, Big Lifts, Nutrients
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. MOTIVATIONSelf-Support: Have you been working on your inner support system?Have you made your I am statements and written them down?Have you made and do you say your mantra daily?Do you have any idea what I am talking about? If you are clueless, then you need to refresh your memory with these podcast episodes:Fit 210: Injuries, Weight Loss Scams, Support Yourself Fit 162: Mantra, Reps and Nutrition Truths Fit 166: Glute Training Part 2, Protein Myths "I am" Statements Fit 196: Eliminate Bad Habits, Thin vs Lean and Abdominals  In the Mindset Makeover Book, Chapter 5 discusses how to Harness Your Inner Power.  You do this by being your best supporter! Knocking down negative thoughts and replacing them with positive, present tense statements (the "I am statements").  There are too many other techniques shared in the Mindset Makeover Book to go into all the details here, but suffice to say that every day you have a choice!Choose to support yourself! Make the choice to be your own best friend. When you get down or frustrated, tell yourself, "What would I say to my best friend if this was his/her problem, situation or thoughts?" Using this drill puts matters into perspective and empowers you to find solutions to stay on track. With every event that happens in your life, comes the opportunity to determine its meaning and to learn a new lesson that will empower you for the future. Use life’s challenges in ways that will strengthen you, not make you weak. The choice is yours.You possess the strength to pick yourself up when you are low, brush yourself off and rekindle your drive, focus and motivation! Be your biggest supporter and personal cheerleader! You have the power inside of you to be your biggest advocate! You only have to learn how to use it!Now available in paperback: "Mindset Makeover," available at The Book Patch.com.  If you need personal help with motivation, or your workout plan, contact me for private coaching at CoachKira.com.TRAININGLearn How To Train the “Big” Lifts! One of the biggest obstacles for most women who want to get into the weight room is not knowing how to do the “big” lifts like squats, deadlifts, and rows with free weights.  Weight training is a skill that you have to learn. It’s worth the effort to learn the big lifts because they are so much more effective for producing visible body composition changes. Invest in a trainer to teach you proper form! It's knowledge you will use the rest of your life!  Effective training means you can spend less time training.How can you learn to train properly?First, your best option is to learn from an experienced trainer. For this reason, we’ve developed technique videos to show you basic form of some of the big lifts at the Exercise Library. Tip: After watching, film yourself practicing the lifts so that you can see how closely you are mimicking proper technique.Second, here are basic points to remember when lifting:Always train with a tight, flat upper back, but allow the natural arch to appear in the lower back. Never round the back and don’t let your stomach hang out. Engage your abs to stabilize your trunk. Keep your chest up, shoulders back and your head in line with your body, not looking up or down. Focus on natural movement patterns.NUTRITION Nutrients and calories. How to determine if you have the right nutrient formula. Details on the importance of each nutrient to weight loss.Get all the most recent episodes on iTunes or download this episode here: Fit222: SelfSupport, BigLifts, Nutrients   Now available in paperback: "Mindset Makeover," available at The Book Patch.com.
Fit 245: Best Ball Exercises, Success, Low Carb Mistakes
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! TrainingThe Top 3 Best Exercises on the Stability Ball:Ab crunches over the ballAnything that uses the ball as a bench, such as lying triceps extensions, chest flyes or chest press.Lying Leg Curl with bridge for hamstringsListen to the full episode on why these are the best exercises for stability ball and how to get the most effective workouts using these exercises!MotivationIn part 2 of the 4-Part program to increase your self esteem and Banish Your Inner Bully, we focus on how to recognize and acknowledge your own successes! Identify your successes.Be a Victor.Be thankful.Help others.Accept compliments.Listen to the podcast to hear how to use these to achieve your goals faster!NutritionThe holidays are here, which means fitting into clothes that don't fit and getting there fast! You may go low carb to get the result you want. Although I don't agree with this tactic, I know you'll probably do it anyway! So here are three tips when doing low carb:Tip #1  Increase Your ProteinLow-carb diets cut out a huge portion of calories, so you need to make up the difference with proteins and the right fats. If you don't increase your protein intake sufficiently, your body will catabolize.  This means it will feed upon it self, using muscle instead of fat for energy and ultimately ruin your metabolism! Think about increasing your current protein level by 20-50% that means is you currently have Tip #2 Get Enough of The Right Fats  You'll also need to track your fats to balance your body and energy. Of course, the fats MUST come from healthy sources such as: -omega-3s (fish and fish oil)-medium chain triglycerides (MCTs like coconut oil)-monounsaturated fats (olive oil and avocado, for example). Listen to the episode to hear how this works with your body for fat loss! Tip #3: Take Advantage of Caffeine This one isn’t a “mistake” since using caffeine is a personal preference. Yet, supplementing with caffeine pre-workout when on a low-carb diet can give you a major boost and accelerate fat loss. Larger caffeine doses may have even greater performance-enhancing effects, if you can tolerate them.The Caffeine Dosage used in studies for such results was 8 mg/kg/body weight.Caffeine is a way of improving performance when your energy is low due to a low carb diet. Get all the most recent episodes on iTunes or download this episode here: Fit 245: Best Ball Exercises, Success, Low Carb Mistakes   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
FIT 243 Stretch vs Flexibility, Nutrition, How to Make a Change in Your Life!
Are you stretching all wrong? Is that food friend or foe? Three easy steps to start a change in your life!TRAININGNotes:There are two types of stretching: static (no motion) or dynamic (with motion). Flexibility is the range of motion around a joint, whereas stretching reflects the actual deformation of tissue. Stretching is just one form of flexibility training –weight training is another! Research shows that the most effective way to add range of motion is by using proprioceptive neuromuscular facilitation (PNF) stretching, particularly the contract-relax, antagonist-contract (CRAC) method.This method basically involves intermittent contractions of 6 to 8 seconds while stretching. Do as many sets as it takes to reach your maximum for the day (normally around 2 to 5 sets). PNF summary: 6-8 second contractions at about 25% effort and 2 to 5 sets (length it takes to reach your max) A good example is the Frankenstein stretches we use in some of the QFC warmups, and the butt kicks and the knee highs.Summary1) Dynamic: Before training2) PNF: Before and during3) Static: During or after, not before (unless specific reason, e.g. relaxation, antagonist, or non-worked muscles.NUTRITIONThree questions to ask before you eat that food!1. Can I digest this food easily? Pay attention to how you feel after you eat and adjust accordingly. Sometimes an immune response to a food takes a while to fully develop and it’s not until the next day that you feel fatigued or ill.2. Is this food a high-quality protein? Protein is important! It raises your metabolism, causes the release of gut hormones that keep you satisfied, helps manage blood sugar and insulin, decreasing cravings for sugar.All protein sources are not created equally. High-quality protein is defined as a protein source that provides at least 10 grams of essential amino acids (EAAs).  Make it your goal to Get 10 grams of EAAs per meal by planning your diet around a high-quality protein source from eggs, fish, meat, or dairy.BONUS: Want to get rid of belly fat?Research shows that people who eat the 10-gram-threshold dose of EAAs per meal have less visceral belly fat and a lower body fat percentage than those who eat poorer quality protein.3. Is this food high in nutrients?Eating processed, low nutrition foods can cause more problems than you think! Too many low nutrition foods can damage your metabolism, cause fat gain, increase depression and excess fatigue. These foods usually have too much sugar, which messes with your blood sugar levels and makes you feel tired, sluggish and wanting more sugar! A viscous cycle!Select high nutrient foods as your mainstays. Your best bet is to eat real, whole foods, such as meat, fish, eggs, whole-fat dairy, vegetables, fruit, nuts, and beans. Limit or avoid processed foods for a better body and better health.MOTIVATIONStuck in a rut? Its time for you to change!Do you ever find yourself repeating the same actions and expecting different results?  Maybe when it comes to losing weight?The definition of insanity is "doing the same things over and over and expecting different results."ARE YOU INSANE???!!!If you're still struggling with your weight, with losing body fat, then it's time to CHANGE!! I'm going to share with you a guide to help you get out of a rut and get on track! Here's three small steps that can give you a big jump start! You'll find more in this in my book, Motivation Mindset and in our workshops we call these "Strategy Sheets."   Question #1: Ask yourself, “What is holding me back?” Write it down! And be real! Many things that may appear to be holding you back are just excuses. but you won't be able to see this until you write it down  and look at it more objectively! Question#2: Ask yourself if you've had any of these thoughts lately, and answer them with a yes or no:I want to improve my self-confidence. I want to gain control of my habits and thoughts, especially toward weight loss. I want to end the diet cycle.I want to be more successful in weight loss, exercise and all areas of life! Question#3: Ask yourself, then answer with Yes or No:Do you find yourself overloaded with responsibilities to others? Do you feel like you sacrifice your own health and sanity? Are you expected to maintain a household, raise and teach children, earn money and see to the daily mundane tasks before you take care of yourself? Do you feel overwhelmed, with no end in sight?Are you ready to change?  If you answered "Yes" to alot of the items in questions #2 and 3, then you are ready for a change! More on that in a future podcast!Other updates and news: 1. New Video Series: QuickFit Tips on Youtube Channel If you didn't know already, I've been posting QuickFit tips videos on the Getfittv channel on YouTube. These videos aren't long, but are packed with useful info, tips and suggestions! I plan on posting these weekly, so hit the subscribe button when you're watching! 2. 100% NEW QuickFit Club finally complete! This seemed to take the longest! The workouts were the easy part, but the website.....OMG! But after three total redos, the site has everything I wanted! You'll hear more about it on the podcast but here are some of the things I'm excited about:1. Social login (so much easier, right?!)2. Quickfit Workout Plans3. Some free workout videos!4. Nutrition information5. More things that we'll be adding but for now, everything works perfectly! 3. Personal Stuff: More work on my house and an interruption by Hurricane!1. Of course, I'm also renovating a house by myself, you can see some of the progress at fitnessmakeover.com/house.....yes there is still much to update that I've done and much more for me to do!2. Hurricane Matthew took two weeks of my life! The week before, was prep-getting out the shutters, figuring all that stuff out and trying not to kill myself in the process! Then putting things back to normal. Alot of missed workouts in October!!3. Unfortunately, the events of October threw off my plan for competition. Sure, I did some heavy lifting (of a golf cart and other things) but not my usual workouts. So, I'll be revising that goal, but I will still do a competition soon! And probably a video log during prep too.I'm doing my best to stay on schedule with podcasts once a week, Setting up Quickfit live chats once a week and QFTips once a week! That's a big endeavor for me to tackle, so please be kind and patient!All for now!Kira Get all the most recent episodes on iTunes or download this episode here: FIT 243 Stretch vs Flexibility, Nutrition, How to Make a Change in Your Life! Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets
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Podcast Details
Started
Sep 9th, 2015
Latest Episode
Nov 7th, 2019
Release Period
Daily
No. of Episodes
43
Explicit
No

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