tag:blogger.com,1999:blog-41054666176488277802024-03-13T00:21:30.284-04:00Fit Girl Guide PodcastMotivation-Training- Nutrition
Simple, proven steps to improve your health, body, productivity, focus and self-esteem! Tips, advice, instruction and more!Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.comBlogger287125tag:blogger.com,1999:blog-4105466617648827780.post-34239790612334013952024-01-26T22:05:00.002-05:002024-02-04T09:30:34.770-05:00S17E2 - Fit 301 Habit Hacks for Fitness: Small Steps, Big Results!Create new habits and refresh your routine in the areas of training, nutrition and mindset, to get in shape faster and easier this year!
Several game changing habits in each category of training, nutrition and mindset that you can add to your daily routine to boost your fitness results!
Mentioned in this episode:
Past episodes “anatomy of a rep” see episodes 49, 61, 223.
28-day Fitness Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-47565382509391521802024-01-08T11:47:00.001-05:002024-01-08T11:47:34.971-05:00S17E1 - Fit 300 Simple 6 Ways to Keep Resolutions and Get in Shape FasterEpisode Notes
Video posted:
Lean Sculpted Healthy 6 Simple Ways to Smash Resolutions!
Link: https://youtu.be/3GFRm1SBHsE">https://youtu.be/3GFRm1SBHsE
If you've ever struggled to stay motivated in your fitness journey, whether it's losing weight, getting in shape, or achieving any fitness goal, this episode will give you six simple steps – two for exercise, two for nutrition, and two for Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-25400941077438259642023-12-09T11:47:00.001-05:002023-12-09T11:47:34.182-05:00S16E15 - Fit 299 Are Leg Raises and Inner Thigh Exercises Effective? Something You Do Daily Might Prevent Fat Loss.Episode Notes
Fit299_LegRaises_InnerThigh_SleepForFatBurning
The one thing you do already every day that impacts how fast you can get a lean and sculpted body! But, if you don’t pay attention to it you’ll gain weight, especially belly fat! What is it?
Exercise Series Uncovering Lies to separate fact from fiction of common exercises that really aren't effective and what you should do instead to Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-11571085615328328272023-11-22T11:48:00.001-05:002023-11-22T11:48:13.006-05:00S16E14 - Fit 298 Tools (3) to End Emotional Stress EatingEpisode Notes
Three powerful Tools to End Emotional Stress Eating. Especially helpful during the holidays! Learn the game changing phrases that will keep you on track in your nutrition, training and mindset! Create new habits to support your fitness goals!
Links mentioned in this episode:
* My "epic fail" aka "leaving my comfort zone" workout video that's sure to bring you a laugh! Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-5883775049701415792023-11-08T11:47:00.001-05:002023-11-08T11:47:36.150-05:00S16E13 - Fit 297 Enter Fat Burn Mode+Training Program; Nutrition MindsetFit 297 Episode Notes
Why the order of your workout routine is vital to fat loss results and the complete structure to follow to maximize your body’s ability to burn fat.
One Stability ball exercise that works 11 muscles simultaneously! Why yo-yo dieting doubles your risk of heart attack! And how to adjust your mindset to end dieting and eat healthy.
Link for half off the 28-day Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-44757929218493211202023-10-19T11:47:00.001-04:002023-10-19T11:47:35.024-04:00S16E12 - Fit 296 Belly Fat, Tempo 2, Weight Loss & Health TeaEpisode Notes
How to get a great leg workout in a small space with no equipment! This nutritional item has numerous health benefits, plus it can aid in weight loss, appetite control and boost your metabolism. So why aren’t you having this every day? The current obsession with belly fat loss, why it’s setting people up to fail hard, what it means for motivation and the truth about how to lose Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-78157945300927215402023-10-17T11:13:00.001-04:002023-10-17T11:13:08.562-04:00S15E15 - Fit 282: The secret body part that makes you metabolically flexible to burn fat all day long!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, Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-74001699231253571832023-10-13T12:24:00.005-04:002023-10-13T14:51:20.853-04:00One Rep Max Calculator
1-Rep Max Calculator
Enter your reps and weight to calculate. This is pinned at the top of the right sidebar for faster access!
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input[typeKira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.comtag:blogger.com,1999:blog-4105466617648827780.post-85617836893410828952021-06-16T19:39:00.004-04:002023-10-16T12:41:03.344-04:00Shows have moved to a new site!Shows are now published on the pinecast site. Subscribe in your favorite podcatcher or sign up for email notification of new episodes below!
Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-77788512365699279362020-12-16T18:41:00.003-05:002023-10-13T13:38:14.988-04:00Fit 259 Uncover Fitness Obstacles, Exercise Form, NutritionThe first step to uncover your fitness goals and obstacles is to use the worksheets I created to help you, see below! You don't have to make changes right now, but being aware will help you think during the holidays of any changes you make want to make or goals to set. Think of it as a prequel to the New Year.Join us at Quickfit Club for the Holiday Hot Body Workouts! A 14-day program of quick, Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-91971049382494181612020-12-14T14:34:00.006-05:002023-10-13T12:53:18.406-04:00Fit 258: Metabolic Conditioning WorkoutsMET-Con Workouts!
Metabolic Conditioning Workouts aka Metabolic Enhancement Training/Conditioning.
Met-Con training is by far the most effective way to transform your body in the least time! LESS Exercise, MORE Results! A full body workout designed to spike your body's metabolic rate. Met-Con workouts create lean, tight muscle, supercharge your metabolism and increase Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-58501109902821825342020-11-23T17:38:00.000-05:002020-11-23T17:38:34.692-05:00Fit 257 Holiday Season Survival Tips! Conquer your stress, control your eating and keep your body on track toward reaching your fitness goals! The only holiday survival guide you'll need! MotivationTake a new perspective on things you can and cannot control this holiday season! Subscribe to my Strong and Powerful Podcast for motivation topics in depth!TrainingThe importance of stretching! Make yourself instantlyKira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-20476538744817925382020-11-06T11:47:00.002-05:002023-10-13T14:55:56.209-04:00Fit 256 Best Training for Fat Loss, Stop Self Sabotage, End bloating Anaerobic training is better than cardio for fat loss, ripped abs and heart health! Healthy foods that cause bloating and what to eat instead. In time for the holidays, 5 easy steps to stop self-sabotage! Top reasons to do more anaerobic workouts: Faster Weight LossIncreased Metabolism Lose fat without dieting Less time, better results See abs faster Reduce belly Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-1135307704667994952020-10-05T16:23:00.000-04:002020-10-05T16:23:07.400-04:00Fit 255 Harmful Exercises, Best use of carbs, View Yourself
In this episode, harmful exercises you should avoid, carbs to change your body and how to get to your goals faster with a view of yourself!MOTIVATIONHow do you view yourself? Take time for your self-awareness! Every day for 1 week: Write down 3 things/positive ways you view yourself.Every day for 1 week: Write down 3 your outstanding qualities. Your Self-image is crucial to success. itKira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-89763401210975522112020-09-26T16:56:00.001-04:002020-09-26T16:56:10.268-04:00Fit 254 Unworthy Gym Exercises, Carbs When & Why, Make a Plan! Unworthy
Gym Exercises, the injuries they can cause and what to do instead!
When to eat carbs and why. The importance of a written plan. Check out new Strong and Powerful podcast Training Unworthy Exercise #1: Seated Leg Extension shear force on the connective tissues of the kneecontracts quadriceps with no co-contraction of the hamstringsDo instead: Squats, but ...if Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-5492358926018975822020-09-23T16:08:00.000-04:002020-09-25T11:41:24.847-04:00New Strong and Powerful Podcast!I have finally started the Strong and Powerful Podcast! It's not yet on iTunes, Google, Spotify and the others, but has been submitted and will be available there in a few days. You can access it and/or subscribe at The Strong and Powerful Podcast on Podbean or Listen to it at the Strong and Powerful website on the Podcast Page.Be sure to sign up at the Strong and Powerful website for Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-82130016524739215482020-09-21T18:55:00.000-04:002020-09-21T18:55:10.395-04:00Fit 253 Squat Myths, Support, Nutrition Starting PointFit 253: Three myths I still hear about squats (there's a lot more but these bug me the most); who is the most important person you need for support (hint: its not who you think) ; nutrition questions and where to start! Training
Myths about squats that must stop!
Three myths I still hear about squatting (there's a lot more but these bug me the most) 1. Squats are bad for the knees.&Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-37397683072007454282020-08-31T20:45:00.001-04:002020-08-31T20:45:25.113-04:00Fit 252: Training to failure-Find support-Why low carb diets fail Check my fitness designs on Amazon, eBay (search "fitgirl podcast"), Etsy, Teepublic and of course, the best prices and selections at the Motivation Store! Visit fitnessmakeover.com or fitgirlpodcast.com to get to the store. You'll also find links and updates on the fitgirlusa facebook page (Facebook.com/fitgirlusa) Take the Covid survey! Click Here QuickFitClub Update: A new 4-week Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-37635646147407099832020-08-21T16:28:00.002-04:002020-08-21T16:28:50.378-04:00Fit 251 Workout Methods, Belly Fat and Success You're going to need all weekend to listen to this marathon on belly fat reduction-myths and truths and how to get rid of it! This is a long episode! Training-Learn how to use the training methods discussed in the last few podcasts to create your own program!
Motivation-The second question to ask yourself when setting goals and making a plan for success!Updates on the new apparel Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-86343141286468543472020-08-17T13:31:00.004-04:002020-08-17T13:36:02.991-04:00Finally! The Motivation Apparel Store is open!! It's been a long time in the works, but I'm thrilled to tell you that the Motivation Apparel Store is open!! Be sure to bookmark it!!Workout wear, Every day wear!These are designs I personally created to motivate, inspire and activate your personal power!I hope you like them! I've had alot of positive feedback locally! As always, I'd love to know your thoughts and suggestions!Your Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-58087242118641638632020-07-20T17:01:00.002-04:002020-07-20T17:01:36.366-04:00Fit 250 Combining Methods, Fats for fatloss, questions for goals.
Fitness wear at the Pro Shop!
Take the covid survey at fitgirlpodcast.com or click here.
Apparel at fitgirlpodcast.com
Etsy store name: strongandpowerful
Training
Combining training methods for better results!
Do negatives using forced reps with a partner or "cheating" or focus on eccentric part of the exercise. How to use supersets and antagonistic training for faster, more effective Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-85573539915813410262020-07-13T14:11:00.001-04:002020-07-13T14:16:15.945-04:00Fit 249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourselfSubscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia, links below!
Nutrition
Don’t Make These Fat Loss Mistakes When Going Low-Carb
Inadequate protein intake
Wrong kinds of fats and not enough of the right ones
Make use of caffeine
Training Method #3: Circuit High Intensity Exercise
Greater
intensity and longer time under tension mean greater motor unit
recruitment forKira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-41184491775023650692020-05-30T22:19:00.001-04:002020-05-30T22:19:07.289-04:00Fit 248-5 Pandemic and UpdatesThis podcast deals with the 2020 pandemic, personal updates, the status of my other projects and some hints on how to make the covid-19 shut down possibly productive!
Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below:
Fit 248.5 Pandemic and Updates
Take the Covid-19 Survey, click here.
PeeWee the dog on YouTube
Check out Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-91908644604105651002020-02-07T17:12:00.002-05:002020-02-07T17:12:51.343-05:00Fit 248 Linear cycles for strength, Breakfast Benefits, Priorities and Emotional Obstacles
Work with me! Custom Programs!
Training: Linear cycles for strength.
Increased strength means an increase in muscle tissue. More muscle boosts the metabolism! An increase metabolism burns more calories all day long, which is the true key to permanent weight loss and sustained muscle tone.
Example:
Cycle 1-Weeks 1-3: Rep zones: 10-12 reps, 8-10 reps, 6-8 reps
Cycle 2-Week 4: High Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-13384569308216168012020-01-30T14:07:00.002-05:002020-01-30T14:07:47.836-05:00Fit 247 Training Methods, Fad Diets, VisualizationYou'll always get better results when you enter the gym with a plan! The next few podcasts focus on various methods of training to help you reach your goals and stay motivated.
Workout Apparel
Training: Method #1 Eccentric Exercise Methods.
Warmup with the range of motion for the intended exercise. Do not burnout, over fatigue or do high reps! One or two traditional warm-up sets at 50Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0