Fit Girl: Your Guide To Getting In Shape

Learn the best two exercises for biceps to create shape and tone. How to sculpt your arms without bulk. Get the video visuals at my YouTube Channel Playlist Sculpted Arms. The difference between nutrition for weight loss and muscle gain. Which component are most important to see changes in your body. Motivation- Take Action! Several ways you can take action today to change your tomorrow. Comment on my YouTube videos for this episode or send me an email. Let me know what your most common fitness questions are and which one you'd want me to answer first! playlist link https://tinyurl.com/yk4hkm5h YouTube Channel https://www.youtube.com/fitnessmakeover Active Wear Shopify store https://fitgirldesigns.com/ fun designs for the gym! PS I don't "doll it up" when I make videos, lol So excuse the post workout look! Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes This episode: Periodization-why it is key to results, motivation and continual progress in workouts and how to make your own periodization programs, two significant aspects of nutrition most people don’t fully understand, two goals you can achieve this week that will create healthy habits. If you use the same weight for biceps that you do for deadlifts, you have the wrong weight! Go to the website and calculate your 1RM so you can challenge your body to change! go here Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes What exercises to use for the workout for strength program described in the last podcast and on the YouTube video "Unlock Your Fat Burning Potential with the Right Program." This can cause cravings for sweets and the source will surprise you! Affirmation programs on Youtube are wrong! How you should structure your affirmations to make a positive change in your mind and body. Plus, My own Affirmation Programs on YouTube structured the right way to get results! Daily Affirmations Series 1 Daily Affirmations Series 2 Daily Affirmations Series 3 Rotator Cuff Videos Mentioned in this Episode: Fix Shoulder Pain-Rotator Cuff Exercises Best Tip for Shoulder Training Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes News: Shopify Store Link on home page fitgirlpodcast.com or go directly at https://strongandpowerfulapparel.myshopify.com/ and get motivation workout wear! 1-Rep Max Calculator Link on home page of fitgirlpodcast.com Consolidating websites, there will be redirects YouTube: Proven Fat Loss Formula Video-Help me by watching to end of video! (it's only 7 mins) In this episode: Training- a proven fat loss formula that is probably the opposite of what you think about fat loss including belly fat (volume and 5 truths video-do last) Nutrition- summer heat can mean dehydration and muscle cramps here’s what you need to know! Motivation combating negative beliefs-how to overcome 4 Types of negative self talk and stay motivated to exercise and eat right. Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes Why I disagree on Webmds choice of recommended exercises for those over 50. 4 reasons you need fats to lose fat and part 2 on beliefs with 3 steps to changing negative self talk. Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes The only 3 exercises you need, the three most vital meal components for fat loss and what you can do right now to change your body! New! YouTube videos! All three podcast topics have videos on the YouTube channel in addition to the full episode with background visuals. Channel @fitnessmakeover Check it out and subscribe, of course! Only Three Exercises Video Click Here Right Now Short Click Here originally posted July 8, 2023

One exercise that strengthens core, improves balance and hikes your metabolism and is vitally important for people over 40 to do regularly; what you can do to create a supportive mindset for yourself and silence your internal bully; the #1 mistake made at Thanksgiving that makes you fat! Find the videos mentioned in this episode and subscribe to my YouTube Channel: click here. November 13, 2022: World Kindness Day We each have the potential to improve each others’ lives through understanding and kindness.The World Kindness Movement started World Kindness Day in 1998. #OneVoiceForKindness Be the example for people to model your behaviour online and in person. Help yourself by helping others! Pay it forward concept, karma. November 14-18, 2022 is Anti-bullying week in the UK. The main focus is to show support and provide an open platform for youth to talk about any issues with bullying. Similarities to the Strong and Powerful Community: Celebrate what makes us all unique! Reach out and show each other the suppo

How a body part you probably overlook, and under train, is the key to sustainable weight loss! Plus, how it can make your body metabolically flexible, which means your body can burn both fat and carbohydrates for energy. Learn how to train this body part properly to get the full benefits of a faster metabolism and tighter midsection! I'll tell you what to do , how it should feel, sets, reps, everything you need to know about this amazing body part and all the things it can do for you! I'll also update you on the new community I have been working on and the consolidation of my websites. Plus, how to get many of the custom programs and retired video workouts from my past sites! You should also receive a coupon code for the new community! If you didn't, then sign up for the email list on the home page!

Fix your Cravings! Cravings: definition: intense uncontrollable desires for specific foods, stronger than normal hunger. Cravings truth: may be indicators of nutritional deficiencies. Many cravings are from your body lacking a nutrient or several nutrients. This can cause overeating because the body attempts to find the nutrients by eating and compensating for poor nutrition with volume of food. Food cravings can be a type of signal that your body is out of balance. Other times it can be the power of suggestion such as smell, sight or someone telling you about a food experience. Cravings can be caused by other factors such as hormone imbalance, unstable emotions, or pregnancy but this episode discusses when cravings are a signal that your body is missing something, and has a nutritional deficiency. I'm going to give you Two Easy Fixes for cravings plus three supplements that help with craving control! Easy Fix #1 Analyze your food logs. Keep a true food journal that only you see, but make sure you see it. If

Stress and food go hand in hand for several reasons. Food can cause stress and stress can cause you to crave food! This manifests itself in a few ways culminating in a vicious cycle that is almost impossible end, unless you use what you learn in todays podcast. Here's How food and stress work together to ruin your fitness plan: 1. eating the wrong foods and lack of foods (skipping meals) can cause stress 2. stress can cause you to overeat or eat the wrong foods..vicious cycle 3. lack of good nutrients can cause you to have cravings and go back to #2 Don't worry, with the right mindset and tools I'm about to give you, you can break that cycle once and for all! Stress is damaging on many levels and turning to food as a way to relieve stress is detrimental to your body and mindset. Here's what's happening when you use food as a way to fight stress: 1. you are masking the real issue 2. you are creating another stressor on yourself 3. you're creating a new problem Tool #1 is the biggest one for reducing stress on

New Strong and Powerful Community News-Beta testers should have received an email from me with a link, 10 available Founder memberships, only a few remain! I'll be sending invites for Charter Memberships, which also have access to my full content library, if you have gotten emails from me in the past, you'll get an invite, if not then get to one of my sites and sign up! This new platform will be consolidating most of the sites, plus has a cool community so we can discuss topics and comment on courses and life in general. This episode: Examples of deep "Why," the best workout for sculpt, shape, weight loss and strength-yes you can have it all! Nutrition daily healthy habits! MOTIVATION What do you really want and why do you want that? What are you willing to do and what are you will to give up? Know your true “why.” The deep down reason for doing something. TRAINING What is the best workout for sculpt, shape, weight loss and strength? There are several components that make the best workout. Listen an

Two easy Nutrition Tips to help trim your waistline, Two problem body parts that can easily be fixed with simple movements, Imperfection is perfection learn about the new Strong and Powerful Community! You'll find the phrase "Mindful Fitness" applies to this episode. Each of the topics require some mindfulness, but don't worry, they are very easy! The nutrition tips can be applied right now to help you change your body and eating perceptions. Your shoulders and knees will thank you with less injuries and good function when you use what you learn in this episode! More news about the upcoming Strong and Powerful Community! The mission is to create a Strong and Powerful community that brings awareness to the value and difference each person makes in this world. One that strengthens the mind as well as the body. Strong and Powerful embraces the concept that we have infinite possibilities, mentally and physically, to grow, to learn, to heal and to help others.

Getting that round booty-which works better: Trendy Hip Thrusts or Squats? Comparing protein bars do they help with weight loss or not? Overcoming the obstacle of self-sabotage by changing your negative thoughts to a supportive inner dialogue. If you didn't get an email from me about testing the new community before it launches and would like to, please enter your email in the middle of the podcast home page to get the information. Motivation We identified negative self-talk aka limiting beliefs, we challenged them and proved they were not true, now is time to change them!! Details in this episode. Summary of Steps: 1. Write positive present tense statements, I am….. 2. Write action steps I (do)….I take 5 min every morning or after work or everyday at 5pm… 3. Download the worksheet here for this episode and do it! Fit 277 Podcast Worksheet Nutrition Comparing "protein bars" according to information found on https://www.consumeraffairs.com/health/best-protein-bars.html these "best for" choi

Training-How to get the benefits of power training without weights or machines. How to you make power movements out of nothing? Find out in this episode! Some exercises discussed-Low impact-front lunges, squats power up/explosive, push up, wall push ups, band rows, plank with toe taps, !-arm pushup/chest press Medium to high impact: jumps, plyometric lunges, broad jump, plank jacks At the gym: barbell explosive-push press, row power, ball slams and throws, push press, bench, squats, sandbag throw and catch. Motivation-Step 2 Self-Talk: Challenge it! Listen to how a challenged self-talk is broken down to being invalid! Strengthen your motivation and self-esteem by challenging your self talk and prove to your subconscious that it is not true! Find your deep rooted "why" to tap into your motivation! Nutrition-Weird foods I never heard of until the internet! Green Banana flour and Lupini Beans. Have you heard of these? Have you ever tried them? Let me know!!   Click here (Right Click save as) to do

Why weight training is better than cardio for weight loss and what you need to do! Healthy foods that can make you gain weight! Take the next steps to empower your mindset, stay motivated and overcome self-sabotage! Check out the 28-Day Body-Mind Makeover, the updated version of my popular Fitness Makeover-learn the steps to keep you motivated and focused, what to eat and workout with me online with three different on demand workouts! NUTRITION Here's a few examples of seemingly healthy foods that may derail your weight loss plan and why:Granola-just because ingredients are natural doesn't mean they are low in calorie. Ingredients like sugar, honey (also basically sugar), molasses (again sugar), butter are all totally natural. But, we know what too much sugar can do to your weight and to your energy levels. Another downside of granola is that a little bit of it is high in calories, so when you fill a bowl, its usually 2-3 or more servings not one. Check your servings size! Another food that is easy to use sev

How to overcome the biggest mistakes in weight loss! One thing you can do right now in each of fitness categories-training nutrition and motivation-to get closer to your goals. Quick Updates: The podcast is also on my YouTube channel. It is the same podcast audio, but with some inspiring artwork and videos in the background. Another way to keep you motivated!You can listen to this podcast on Apple Podcasts, Google Podcasts, Spotify, Amazon Music, iHeart Radio, Stitcher and most other major services.If you are on the podcast newsletter list, then you received an email from me recently about the 28-day Body-Mind Makeover at a substantial savings, I mean a lot of savings! if you didn't get the email then get on the list at fitgirlpodcast.com, any of my other sites or click here for the sign up page. Details of the 28 day Body-Mind Makeover at the end of the show. My recent observation, prediction and future topic: In 10 years there will be a lot of people with shoulder issues and knee issues Why? Smith machines!

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

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

Doing too much of cardio, especially when trying to lose weight, can cause your body to hold on to fat! It can actually make you better at storing calories and less effective at burning calories.

The fourth biggest mistake that prevents weight loss and is holding you back from reaching your fitness goals! This mistake is often made in all three fitness components! I'll explain how to fix these mistakes easily in Training, Mindset and Nutrition.