74 episodes

Separating fact from fiction in fitness! Proven steps to improve your health, body, focus and self-esteem! Advice and instruction in three major subjects: Motivation, Exercise, Nutrition.





Launched in 2007, FitGirl one of the longest running fitness podcasts!

Fitness Guru Kira Langolf has an international following and is best known for her proven body changing programs, personal development seminars and Fitness Makeover Workshops. Author of the groundbreaking book: “MINDSET MAKEOVER: Stay Motivated, Get the Body You Want and Live the Life of Your Dreams!” Kira tells you exactly which exercises and diets are a waste of time and which to use to get your best body ever!

Fit Girl Guide Podcas‪t‬ Kira Langolf

    • Fitness
    • 3.7 • 6 Ratings

Separating fact from fiction in fitness! Proven steps to improve your health, body, focus and self-esteem! Advice and instruction in three major subjects: Motivation, Exercise, Nutrition.





Launched in 2007, FitGirl one of the longest running fitness podcasts!

Fitness Guru Kira Langolf has an international following and is best known for her proven body changing programs, personal development seminars and Fitness Makeover Workshops. Author of the groundbreaking book: “MINDSET MAKEOVER: Stay Motivated, Get the Body You Want and Live the Life of Your Dreams!” Kira tells you exactly which exercises and diets are a waste of time and which to use to get your best body ever!

    Fit 259 Uncover Fitness Obstacles, Exercise Form, Nutrition

    Fit 259 Uncover Fitness Obstacles, Exercise Form, Nutrition

    The first step to uncover your fitness goals and obstacles is to use the worksheets I created to help you! You can find these at fitgirlpodcast.com under "surveys" on the menu or use the direct links below.

    Goals and Obstacles 



    Fitness Habits



    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, effective workouts along with the motivation you need to stay on track during the holidays! Get on the newsletter asap to get a huge discount coupon code!



    TRAINING-With many of us working out at home, you might want to consider how often do you assess your form? Are you creating bad habits because you don't review proper form regularly?  I'm updating (re-doing) the Exercise Library so you can have a source of instruction and tips on exercises. At QuickFitClub.com it's called PT Sessions.





    As a trainer, I'm known for getting my clients results quickly because I teach them how to get the most from every exercise and and every breath! Regularly reviewing your form is important to eliminate bad habits that stifle your progress or can cause injury!



     



    NUTRITION-A thought for the week: do you really notice every thing you eat?  Do you keep putting food in your mouth without paying attention? Many of us do! Another thing to think about prior to the New Year!



     



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    Fit 259: Uncover Fitness Obstacles, Exercise Form, Nutrition



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    • 21 min
    Fit 258: Metabolic Conditioning Workouts

    Fit 258: Metabolic Conditioning Workouts

    MET-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 strength. Rounds of exercises using various tempo, weight, balance, and cardio blast techniques. Work at your own level doing a mix of strength training, balance conditioning, tempo training and anaerobic conditioning drills. Met-Con training is by far the most effective way to transform your body in the least time.



    CV vs Met-Con to Lose Fat



    1. It takes at least twice as much cardio time to burn the same amount of calories as with sprint training.



    2. cardio doesn’t build lean muscle mass and may cause you to lose muscle in the long run, lowering your metabolism.



    3. Cardio doesn’t produce as much of an after burn as Met-Con training burns more calories in the 24 hours after you exercise.



    4. cardio can lead to an elevation in the stress hormone cortisol, which leads to a worse body composition, Met-Con training elevates hormones that build muscle and burn fat.



    5. The benefit of building muscle is that your hard work lasts longer if you quit exercising: A study that tested what happens when subjects stopped exercising for 3 months after doing aerobic or resistance exercise found that a resistance training group maintained improvements in strength, muscle, and cardiovascular fitness longer than an endurance group.



    6. Over the long term, the body responds to aerobic training by losing muscle because it causes elevations in the stress hormone cortisol, which degrades tissue. Anaerobic training typically leads to gains in muscle and loss of fat due to elevations in favorable hormones such as growth hormone and testosterone.



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    Fit 258: Metabolic Conditioning Workouts



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    • 16 min
    Fit 257 Holiday Season Survival Tips!

    Fit 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!



    Motivation



    Take 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!



    Training



    The importance of stretching!  Make yourself instantly slimmer, relieve tension on your neck and back and feel better all over! Listen to the show for an easy stretch you can do anytime to improve posture and remove stress from your neck!



    Dynamic vs Static stretching. For most of us both are good! A dynamic warmup would be better on days you want to record a personal max.



    Free stretch workout at QuickFit Club!



     



    Nutrition



    My Top Ten Tips to survive holiday eating and the holidays in general!  Thanksgiving is only one day. You and your waistline can survive with these 10 great tips!



     



    *****Unique holiday gifts for fitness friends! Visit: the ProShop/Motivation Store  



    or our Etsy store Strong and Powerful



     



    *****Want to test our Live Workouts? Send me an email! We'll be testing Nov/Dec 2020!



    kira@fitgirlpodcast.com



     



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    Fit 257 Holiday Season Survival Tips!

    • 33 min
    Fit 256 Best Training for Fat Loss, Stop Self Sabotage, End bloating

    Fit 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 Loss

    * Increased Metabolism

    * Lose fat without dieting

    * Less time, better results

    * See abs faster

    * Reduce belly fat

    * Better endurance



     

    Study Showed:

    The cycle-sprint group dramatically improved body composition, losing an average of 2.5 kg (5.5 pounds) of body fat and increasing lean muscle by 0.6 kg (1.3 lbs). The aerobic cardio group gained about 0.4 kg (.88 lb) of fat by the end of the study.



    Audio Personal Training at FitnessMakeover, click here







    Healthy foods that can cause bloating. Bloating is a very common problem, but can often be resolved with relatively simple diet changes.



    Don't be confused, “bloating” is not the same as “water retention,” which involves increased amounts of fluid in the body and is not the same as just being fat.



    Common culprit -FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain carbohydrates that escape digestion and are then fermented by gut bacteria in the colon.



    Healthy foods: Any in the cruciferous vegetable family, Dairy, Apples



    Not so healthy foods: Carbonated Beverages and beer.



     



     Strong and Powerful Podcast on iTunes click here



     



    5 easy steps to stop self-sabotage 



    Stop beating yourself up! Here's how:







    * Step 1 Awareness

    * Step 2 Challenge that negative self-talk with a question..."What is true or correct about this belief? What is false?"

    * Step 3  Remove absolute terms from your vocabulary...no more always or never,; ok to use sometimes, may or allow

    * Step 4 Gratitude "What do I appreciate this moment?"

    * Step 5 Re-align the truth. 5. Reflect on your strengths, values, and successes.







     



    Take the survey! Click here!



     



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    Fit 256 Best Training for Fat Loss, Stop Self Sabotage, End bloating

    • 44 min
    Fit 255 Harmful Exercises, Best use of carbs, View Yourself

    Fit 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!



    MOTIVATION



    How 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. it is how you see yourself, and can be negative or positive. And since your subconscious aligns with your thoughts it drives your actions to fulfill how you see your self. You subconscious and conscious want to be in agreement, unified. Which isn't always the case. If you see yourself one way and you truly believe it’s who you’re supposed to be, you subconscious will do everything it can to shift your life in that direction. The issue is that many of us don't stop and take a few seconds to see ourselves in any way, so there’s no driving force. Or worse, via self talk or what's been ingrained in us by other people, we see ourselves in a negative light, so we end up heading the wrong direction.



    Visualizing the person you want to be is important. Self doubt can easily switch the good image you have of who you think you are with one that throws you off track, kills your motivation and sabotages your chances at achieving that person you want to be or that goal that was important to you.



    How we view ourselves should always be under construction process with tweaks and minor changes because we do change as we learn and experience more in life. no matter where you are in your own growth or self improvement you need to evaluate yourself to keep focused what you see yourself accomplishing.



    Life is always moving in more than one direction. And when you take time to renew your self-image, what you want to accomplish the person you want to be and know you can be, serves as projection for success. What you feel about yourself affects how other people view you. You radiate or emit an energy that helps people with similar goals be attracted to you. Like attracts like, path of least resistance.



    Take a few minutes each day to write down who you want to be and who you feel you are, and what you want to accomplish. Also write what you have accomplished already! Acknowledge your successes, big or small, to strengthen your self image. In doing this you will be strong and powerful and achieve more in less time.



    If you need help getting started on viewing yourself and or your qualities here's some starters: I like who I am because…



    ....I feel good about my…



    .....I really enjoy doing...…



     

    NUTRITION

     

    Carbs get a bad rap! You need them to build muscle, the kind that increases your metabolism and lets you have your cake and eat it too! Three meals and 2-3 snacks is your goal. Meals should have protein, fats and starchy carbs and fibrous carbs.



    TRAINING

     

    More exercises that cause problems.....and I just realized I forgot one in the podcast that I had intended to talk about, oops! I've already uploaded everything! I'll add that subject to the next podcast!

    Myth: Squat to 90 degrees (thigh parallel to floor)

    It was a staple in the “old days” but unfortunately many trainers-and I mean those of high school athletes,

    • 30 min
    Fit 254 Unworthy Gym Exercises, Carbs When & Why, Make a Plan!

    Fit 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 knee

    * contracts quadriceps with no co-contraction of the hamstrings

    * Do instead: Squats, but ...if you only have access to the leg ext. then do ¼ ROM reps



    Unworthy Exercise #2: Upright Barbell Row



    * bad for shoulder joint

    * shoulders at maximum internal rotation plus under load!

    * pinching of the bicep tendon

    * compressing the shoulder bursa makes bad posture worse!

    * candidate for tendinitis & bursitis

    * Do instead: Shrugs, row to neck (face pulls), Rotator cuff exercises



    Unworthy Exercise #3 & 4 Behind the neck exercises-Barbell Press and Lat Pulldowns



    * No real world function or use

    * stress on neck and cervical discs and nerves

    * Can injure the rotator cuff

    * If you've ever done a pullup then you know its not the same as a pulldown.

    * Most people not strong enough to do a pullup so we work on them activating the back muscles with the FRONT pull down.

    * Do instead: pullups, hangs with scap contraction



     









     Nutrition



    When your goal is fat loss:







    * eat foods that are nutrient dense

    * Foods that make you feel full

    * avoid cravings

    * Foods to provide energy

    * Foods with high nutritional benefit, ie not empty calories.

    * First priority is good nutrition habits

    * Other first priority: Plan your meals! Meals should be a little higher protein diet with real, whole foods (vs packaged) such as meat, fish, eggs, plan yogurt, nuts, beans, vegetables, and fruit.







     

    Preworkout carbs -

    A tip and a myth: There is no carb loading for a workout! Most likely, You don’t need to eat carbs for pre-workout energy. As long as you have consistent eating pattern you should be fine.

    Muscle glycogen provides more than enough fuel for an hour workout. And your workouts shouldn't be much longer than that, possible a tad more if you do a slow warmup and cooldown.



    Post workout carbs- Another tip and a myth: Bulking with carbs after a workout is not necessary. Sure, after training is a good time to have carbs to help with recovery, but it not the end of the world if you delay those carbs to your next meal. However, Post-workout can be one of the optimal times to eat higher carb foods (which means those carbs that are not green vegetables and low- glycemic fruits).

    Here's why:



    * After a workout, your metabolism is increases so you’ll be burn calories quicker.

    * For recovery, the body uses carbs to replenish muscle glycogen instead of storing them as fat.

    * Carbs release insulin, but foods high in protein can also elevate insulin.

    * Insulin is the storage hormone produced by the pancreas in response to food, which regulates the amount of glucose in the blood.

    * Insulin warehouses the stored form of glucose, known as glycogen, in muscles and the liver.

    * Insulin helps in recovery several ways:



    * It enables amino acids to repair damaged tissues and build muscle mass. These effects are considered anabolic or muscle building.

    • 31 min

Customer Reviews

3.7 out of 5
6 Ratings

6 Ratings

L Andrew ,

A great motivator!!

Fantastic podcast for getting me moticated and educated at the same time. I listen to this podcast in the car to and from work daily, Kira makes sense. Thanks Kira, keep up the good work!!!!

KrissyMissy78 ,

Thank you Kira!

The Fitgirl podcast keeps me motivated from week to week. I started out as a complete fitness novice and now I am well on my way to good health and a toned body, thanks to Kira's sensible advice. I really love the way she covers the areas of nutrition, motivation and exercise - particularly the "how to" guides for weight training, cos I was scared of the gym not too long ago and now I love it!

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