Épisodes

  • S18E4 - Fit 313 Is 2 Workouts a Week Enough? Best Snack Choices, Overcome Negative Self Talk

    S18E4 - Fit 313 Is 2 Workouts a Week Enough? Best Snack Choices, Overcome Negative Self Talk
    Feb 18 2025

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

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

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

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

    Support Fit Girl Guide Podcast by contributing to their tip jar: https://tips.pinecast.com/jar/fit-girl-guide-podcast

    Find out more at https://fit-girl-guide-podcast.pinecast.co

    This podcast is powered by Pinecast.
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    34 min
  • S18E3 - Fit 312 False Fitness Claims, Easy Meal Prep, Understand and Overcome Self-Sabotage in Fitness

    S18E3 - Fit 312 False Fitness Claims, Easy Meal Prep, Understand and Overcome Self-Sabotage in Fitness
    Jan 30 2025
    In this episode: Exposing false fitness claims like lose 10 pounds in a week or get a flat tummy in 7 days, a complete guide to meal prep for saving time, calories and reaching your goal faster, and Practical Strategies to Prevent Fitness Self-Sabotage. Videos, Creators and Links mentioned in this episode: Motivation in Minutes https://www.youtube.com/watch?v=gsMAUado2u4Practice Makes _____ https://www.youtube.com/watch?v=Un8mnaSpxJAFitness Makeover 28-day Program https://kiralangolf.systeme.io/4a7f5397 FREE 7-Day Mind Body Program https://fitgirlpodcast.com/show/7-day-mind-body-makeover/ NEW! Mind Over Body: Mindset Makeover Available now at lulu.com bookstore: (coming soon to Amazon and other retailers) Paperback eBook Asked discussed in Training Section: Strongly Recommended: https://www.youtube.com/@DoctorMike Gives straight info on diet claims, fitness and health topics“8 Things Nobody Tells You About Belly Fat" by Gravity Transformation - Fat Loss Experts https://www.youtube.com/watch?v=UT7ZoZmtfJA&t=34s&pp=ygUs4oCcOCBUaGluZ3MgTm9ib2R5IFRlbGxzIFlvdSBBYm91dCBCZWxseSBGYXQ%3D"Can You 'Spot Reduce' Fat? Myth-busting the Metabolism of Fat Loss" by Jeff Nippard https://www.youtube.com/watch?v=XM1JPtF_vdA&pp=ygVCQ2FuIFlvdSAnU3BvdCBSZWR1Y2UnIEZhdD8gTXl0aC1idXN0aW5nIHRoZSBNZXRhYm9saXNtIG9mIEZhdCBMb3Nz ================================= How to work or connect with me: ================================= 💪🏻 One-on-One Consulting https://calendly.com/fitgirlusa/ 🎉 Start Your 28-Day Fitness Makeover: Includes Workouts-What to do, Nutrition-What to eat, Mindset-Find your focus! https://kiralangolf.systeme.io/4a7f5397 🏋🏻 Workout Motivation Wear: https://fitgirldesigns.com ================================= Free Guides: ================================= 🤫 Top 10 Weight Loss Secrets https://tinyurl.com/fitgirlusa 🤩7-Day Mind Body Makeover https://tinyurl.com/bodymindfitness ========================================= Workout Gear I use and Recommend* ========================================= Resistance Bands: https://amzn.to/4gw0SaL Adjustable Dumbbells: https://amzn.to/3VYDMkQ PowerBlock ( I use & LOVE!) https://amzn.to/3VYDMkQ Exercise Mat Thick Padded: https://amzn.to/3tLHGCv Yoga 1" Thick Mat: https://amzn.to/3sg9Vsl Yoga Blocks: https://amzn.to/3tKfgIQ (Always good to have two for various poses and stretch classes!) Stability Ball: https://amzn.to/40ejsN6 (For most women Medium size, Small if 5 ft or under) Mikolo Cable Pulley System: https://amzn.to/41V7n2y See my Mikolo Cable Pulley System: Video Review here https://www.youtube.com/watch?v=v7V9Mk-70zk *Some product links are affiliate links, meaning I'll receive a small commission if you buy something and it helps support the channel to keep it free! Thanks! ================ Podcasts ================ Podcast: Fit Girl Your Guide to Getting in Shape: Training, Nutrition and Motivation Website: https://fitgirlpodcast.com YouTube Podcasts Playlist: https://www.youtube.com/watch?v=L7quv5EPKsE&list=PLI3lVmSlJqa410oMgropZuk1dng8HTqvT&pp=gAQBiAQB Available on Spotify, Apple Podcasts, YouTube and all other major podcast outlets. Podcast: Strong and Powerful https://strongandpowerful.podbean.com/ YouTube Channel: https://www.youtube.com/@Strongandpowerful ==================== Popular YouTube Playlists ==================== Nutrition Guides: Proper Nutrition plays a huge role in results for definition, strength and tone. Learn what you should be focusing on in nutrition to get fastest results. https://www.youtube.com/playlist?list=PLI3lVmSlJqa6JJ4T4YhFM2x6Hep_HfbkO Motivation: https://www.youtube.com/watch?v=j_F8pBfg3B4&list=PLI3lVmSlJqa5CKtwQxLwM5mH5jmXIFTMI Relaxation, Affirmations and Meditations: https://www.youtube.com/watch?v=WzLPmRch-8k&list=PLI3lVmSlJqa51fw2lgK7NdovU5TbpP1dg&pp=gAQBiAQB Frequency Healing, Sound Wave Therapy, Yoga Music Playlist: https://www.youtube.com/watch?v=drmpyte7hgA&list=PLI3lVmSlJqa7KVqldQx0kjk17Ym9NGhj0 Follow along exercise classes: https://www.youtube.com/@Fitnessmakeover/playlists?view=50&sort=dd&shelf_id=3 My Amazon Favorites Programs: Amazon Prime (I can’t live without it!): https://amzn.to/40hUX1I Amazon Fresh: https://amzn.to/3SjqsX7 This video description contains affiliate links. If you click on one of them, I may receive a commission, but this will not affect your pricing. Thanks for your support! Licensing Images, Video and Sound Effects provided by canva.com Music DigitalJuice.com ==================== Social Media & Websites ==================== Facebook page https://www.facebook.com/fitgirlusa Instagram @fitgirlpodcast Twitter (X) @fitgirl https://fitgirlpodcast.com https://fitnessmakeover.com https://fitgirldesigns.com Support Fit Girl Guide Podcast by contributing to their tip jar: https://tips.pinecast.com/jar/fit-girl-guide-podcast Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.
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    52 min
  • S18E2 - Fit 311 Big 3 Training Mistakes, Carbs vs Fats, Motivation 3 Tips

    S18E2 - Fit 311 Big 3 Training Mistakes, Carbs vs Fats, Motivation 3 Tips
    Jan 15 2025

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

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

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

    Support Fit Girl Guide Podcast by contributing to their tip jar: https://tips.pinecast.com/jar/fit-girl-guide-podcast

    Find out more at https://fit-girl-guide-podcast.pinecast.co

    This podcast is powered by Pinecast.
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    26 min
  • S18E1 - Fit 310 Mastering Fat Loss Over 40: Best Workouts, Balanced Nutrition, and a Focused Mindset for Lasting Results

    S18E1 - Fit 310 Mastering Fat Loss Over 40: Best Workouts, Balanced Nutrition, and a Focused Mindset for Lasting Results
    Jan 8 2025

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

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

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

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

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

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

    FitnessMakeover.com Fitgirlpodcast.com Fitgirldesigns.com motivation workout apparel

    Support Fit Girl Guide Podcast by contributing to their tip jar: https://tips.pinecast.com/jar/fit-girl-guide-podcast

    Find out more at https://fit-girl-guide-podcast.pinecast.co

    This podcast is powered by Pinecast.
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    21 min
  • S17E10 - Fit 309 Accountability

    S17E10 - Fit 309 Accountability
    Aug 23 2024
    Uncover simple steps to nail Accountability in all three fitness components training, nutrition and mindset. Plus, one simple action you can take to change your mindset immediately!
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    14 min
  • S17E9 - Fit 308 The 9 Hidden Obstacles That Block Progress and Ruin Your Body

    S17E9 - Fit 308 The 9 Hidden Obstacles That Block Progress and Ruin Your Body
    Jul 15 2024

    More secret slip-ups that can mess with your progress and keep you from hitting your fitness targets. I’ll break down these common pitfalls and offer practical tips to overcome them. I highly recommend visiting and bookmarking https://www.calculator.net/protein-calculator.html many good calculators and usable fitness information.

    Claim a free copy of the ebook "Top 10 Weight Loss Secrets of Personal Trainers" click here: https://rb.gy/owcpt4

    Work with Me: 1 on 1 Personal Training and Health Coaching: https://strongandpowerful.podia.com/coaching

    Check out Motivation Workout Wear on Shopify: https://fitgirldesigns.com

    Links to latest YouTube Videos Unlock Fat Loss with EFFECTIVE, PROVEN Food Pairing! https://youtu.be/SI_0j9e_DFI Quick Guide to Proteins, Carbs, and Fats | Macronutrients Made Easy https://youtu.be/_e93z6muimI Back Pain Relief and Better Posture from One Unexpected Exercise https://youtu.be/FWGNkj_8kBQ
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    24 min
  • S17E8 - Fit 307 Part 2 Mistakes: Little-Known Mistakes in Nutrition, Training & Mindset

    S17E8 - Fit 307 Part 2 Mistakes: Little-Known Mistakes in Nutrition, Training & Mindset
    May 25 2024
    Episode Notes

    Little known mistakes that can undermine your efforts and keep you from reaching your fitness goals. Part 2 of Fitness Mistakes.

    Nutrition: We'll discuss three easy-to-fix nutrition mistakes that can lead to significant weight loss.

    Training: Discover three surprising training mistakes that actually make your workouts less effective.

    Mindset Motivation: Uncover three ways your mindset can subtly discourage you from achieving your goals.

    I’ll break down these common pitfalls and offer practical tips to overcome them.

    A Weight Loss Journey What I Wish I Knew Sooner https://studio.youtube.com/video/7Hi4UpNNR1s

    Carb and protein in a 3:1 or 4:1 ratio within 30-60 minutes after exercise. Approximately 1.2 to 1.5 g/kg per lb body weight of simple carbs (dextrose, sucrose) with 0.3 to 0.5 g/kg per pound of bodyweight of a quality protein.

    Support Fit Girl Guide Podcast by contributing to their tip jar: https://tips.pinecast.com/jar/fit-girl-guide-podcast

    Find out more at https://fit-girl-guide-podcast.pinecast.co

    This podcast is powered by Pinecast.
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    33 min
  • S17E7 - Fit 306 Special Weight Loss Myth Edition and Video Launch!

    S17E7 - Fit 306 Special Weight Loss Myth Edition and Video Launch!
    May 22 2024
    Episode Notes

    Watch the video "Weight Loss Myths That Wasted My Time: What I Wish I Knew Sooner" https://youtu.be/7Hi4UpNNR1s and see my first ever fitness picture! Leaving my comfort zone by sharing photos of my decades of fitness! Over 40 to be exact!

    In this quick episode I review the myths and a few other happenings!

    Please share the video and the podcast.

    Help out the show by doing a review! Thanks!

    Support Fit Girl Guide Podcast by contributing to their tip jar: https://tips.pinecast.com/jar/fit-girl-guide-podcast

    Find out more at https://fit-girl-guide-podcast.pinecast.co

    This podcast is powered by Pinecast.
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    10 min