Saturday, March 18, 2017

Major Glitch and the end my world??!!

There was a recent problem with the web host I have used for over 20 years, and now my files are either messed up or missing!

And by that, I mean, all my websites with this host, including ALL the podcast episodes that are linked to here in the blog and on iTunes.😱😢

I hope to get this resolved soon. Yes, there are backups, but not all in one place and of course, reloading over 250 podcast episodes will take some time!

I will return!!!!  Either with this or a new podcast.

Until then, check out StrongandPowerful.com, QuickFitClub.com and the YouTube channel GetFitTV.

Kira

Tuesday, November 29, 2016

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!


Training

The Top 3 Best Exercises on the Stability Ball:

  1. Ab crunches over the ball
  2. Anything that uses the ball as a bench, such as lying triceps extensions, chest flyes or chest press.
  3. Lying Leg Curl with bridge for hamstrings

Listen 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!

Motivation

In 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!
  1. Identify your successes.
  2. Be a Victor.
  3. Be thankful.
  4. Help others.
  5. Accept compliments.
Listen to the podcast to hear how to use these to achieve your goals faster!


Nutrition

The 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:


  1. Tip #1  Increase Your Protein

  2. Low-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


  3. Tip #2 Get Enough of The Right Fats  
  4. 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!

  1. Tip #3: Take Advantage of Caffeine

  2. 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.

Wednesday, November 16, 2016

Fit 244: Pinterest Workouts, Pumpkin Spice and How to make a change!

Pinterest workouts yeah or nah? Has the Pumpkin spice food craze gotten out of hand? Take the next step in creating a lasting change in your motivation!

Check out the new, improved QuickFit Club!


TRAINING
Workouts on Pinterest, some are good, some are a waste of time. Unfortunately, there is so bogus advice on toning, fat loss and expectations of results! Sorry, but fire hydrants don't do squat! [Pun intended] You won't see lean legs in 5 days and you won't lose 10 pounds in 10 days with most of these programs.

Below are links to the ones I spoke about in this podcast episode:

Squat related workout:
https://www.pinterest.com/pin/468655904944545085/

Leg Lift workout  https://www.pinterest.com/pin/375558056403846994/

Listen to the podcast and find out if these workout or not!

NUTRITION
Pumpkin spice craze! Click here to see a list of 58 items in the pumpkin spice flavor!  There's a full list of 58 things such as cheerios, special K peeps, marshmallows bagels, pretzel nuggets and more!

Here's the LATTE calorie info for Size: Grande 16 oz. [from Starbucks] and some other specialties:
Drink;  total calories; calories from fat
Pumpkin Spice Latte, Nonfat, No Whip           260        5
Pumpkin Spice Latte, Soy Milk, No Whip        310       45
Pumpkin Spice Latte, Whole Milk, With Whip  420       160
Caffe Latte, Nonfat, No Whip                        130        5


Pumpkin Muffin Dunkin Donuts
Calories: 550 Total Fat: 24 g

Pumpkin Pie Donut- Dunkin Donuts
Calories: 380  Fat: 20grams Fat

If you have ever seen a Pumpkin Pie Donut (not the pumpkin glazed one, I've seen that) send me a tweet or comment and describe how it looked!

Real pumpkin nutrition:
1 cup (116 grams=4 oz) and just 30 calories

Pumpkin seeds-
1 cup (64 grams) cals-285
fat 12 g: 2.3 g sat/6g polyunsat/3.9 monounsat carb 34g (fiber 12g) prot 12g

Question Of the day: What is your favorite pumpkin spice food or drink? Is there another flavor that screams "Fall Season" to you?


MOTIVATION
Now you are ready to change!

Step 1: Fix Your Self Talk

Learn more in this episode about how to
  • acknowledge your emotions
  • look for the origin
  • change your self-talk
  • support yourself
Get all the most recent episodes on iTunes or download this episode here:

Fit 244: Pinterest Workouts, Pumpkin Spice and How to make a change!

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Grab my new book, (available in paperback) "Mindset Makeover," available at The Book Patch.com.