41 episodes

Each episode gives you simple, proven steps to improve your health, body, productivity, focus and self-esteem! No nonsense tips, advice and instruction in three major subjects: Motivation, Training, Nutrition. Stay motivated, workout less, eat more and get the body you want!
Launched in 2007, FitGirl one of the longest running 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

    • Alternative Health

Each episode gives you simple, proven steps to improve your health, body, productivity, focus and self-esteem! No nonsense tips, advice and instruction in three major subjects: Motivation, Training, Nutrition. Stay motivated, workout less, eat more and get the body you want!
Launched in 2007, FitGirl one of the longest running 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 249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself

    Fit 249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself

    Subscribe 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 for a longer period of time. This metabolic stress causes great effects on muscle growth. Motivation Celebrate Every Achievement  and forgive yourself! Turn negative thoughts into supportive ones.  www.fitgirlpodcast.com Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself

    Fit 248-5 Pandemic and Updates

    Fit 248-5 Pandemic and Updates

    This 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 the new fitgirlpodcast.com site and the renovated FitnessMakeover.com site!

    Fit 248 Linear cycles for strength, Breakfast Benefits, Priorities and Emotional Obstacles

    Fit 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 Volume Training Week; 12 RM for all exercises Cycle 3-Weeks 5-7 Rep zones: 8-10 reps, 6-8 reps, 4-6 reps Cycle 4-Week 8: High Volume Training Week; 12 RM for all exercises Cycle 5-Weeks 9-11 Rep zones: 6-8 reps, 4-6 reps, 2-4 reps Cycle 6-Week 12: High Volume Training Week; 12 RM for all exercises Nutrition: Breakfast Benefits Probably the #1 way most people screw up their metabolism and block themselves from burning fat is skipping breakfast. Yet breakfast is such an easy thing to do and reap benefits! Breakfast sparks your metabolism, improves brain function and helps weight control by preventing starvation mode. Breakfast doesn't have to be big. It could be as simple as a hard boiled egg, zone perfect bar, whey protein drink, muffin, fruit, cottage cheese, yogurt, or even toast with butter. Need ideas? Visit these sites (I am not affiliated with these) Fast, trendy, Fancy, healthy breakfast: https://greatist.com/health/healthy-fast-breakfast-recipes#grains  Simpler, make ahead and grab on the go recipes: https://www.foodiecrush.com/easy-healthy-breakfast-recipes/  Motivation Priorities and Emotional Obstacles Get Your Priorities Straight! Start by having a plan and making "commitment appointments." Begin each day (or do the previous night) with a plan! Set your goal for the day. Plan ahead, or have a plan, for obstacles. Remind yourself that every change you make brings you one step closer to becoming a strong and confident person. Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 248 Linear cycles for strength, Breakfast Benefits, Priorities and Emotional Obstacles

    Fit 247 Training Methods, Fad Diets, Visualization

    Fit 247 Training Methods, Fad Diets, Visualization

    You'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 50%-70% of what you normally lift for that exercise, along with some light stretches would make a good warmup. As with all programs, the number of sets, reps and exercises will vary based on your goals, exercise history and fitness level. In this episode, you'll learn about three methods of eccentric training. Method 1: Eccentric emphasis. Here you focus on the lowering portion of the exercise. You can use variables such as a longer time of lowering or repetition schemes.  For example, if your regular pace is 3 count up and 3 count down, change it to 3 count up and 6 count down. Or just think of it as regular pace up and super slow down! Method 2:  Supramaximal training. The supramaximal is a controlled lowering of loads above the concentric 1 RM. Similar to the old school "negatives."  You may need some assistance on the concentric portion if you are using weights that are 110% to 120% your one rep max. Again, you can vary the repetition ranges, the weight or the lowering time. Method 3: Two up: One down  Start with 40-50% of the weight you would use.  Lift the weight up (concentric) with both limbs and then lower the weight with one limb; repeat the concentric phase and lower with the alternating limb.  You should aim for a one second lift and  lower with three seconds. Nutrition Fad diets-good or bad? Low carb, Keto, low fat, high fat, controlled portions, Scarsdale, Atkins, the list goes on! Some "fad" diets aren't so bad while others can wreck your metabolism! Balanced eating is always best. In this episode learn more about what fad diets are and how they can be damaging to your goals! Motivation Think lean! Be realistic with your plan and find one that will fit your lifestyle or hire a trainer to help you design the right program for you. Little changes last longer and have a bigger impact.  You need to cut out only 150 calories a day to lose 15 pounds in a year, so start small. Visualize Establish a routine of relaxation and visualization.How do you walk? With your head held high! How do you dress? More boldly!  How do you feel? More confident, energized, and proud of your achievements!  Reinforce the person you want to be! Subscribe and get the full episode on iTunes or download it below: Fit 247 Training Methods, Fad Diets, Visualization

    Fit 246 Effective Sets, Protein, Get on Track!

    Fit 246 Effective Sets, Protein, Get on Track!

    Updates, true confessions and new projects! Training-the most effective sets and reps for each level of fitness, Nutrition-Three reasons why you need more protein! Motivation-Simple steps to keep you on track! TrainingSets and reps for effects on strength:  1. Novice to Intermediate: loads of 60-70% of 1RM, 8-12 reps, 1-3 sets, slow to moderate contraction speeds, 2-3 min rest between multiple sets, novice train 2-3 days/week while intermediate may train 3-4 days/week 2. Advanced: loads of 80-100% of 1RM, 5-6 reps, mixed contraction speeds (slow, moderate, fast), multiple sets in a periodized sequence, 1-2 min rest between multiple sets, train 3-4 days/week 3. All-Novice, Intermediate and Advanced do unilateral, bilateral and multi- joint exercise selections, large muscle groups prior to small muscle groups, progressively increase load from 2-10%. Training methods and cycles: For best and continued results, cycle your training methods! A cycle is a period of time utilizing one method of training. Most people don't go to the gym with a plan, yet alone a cycle of training methods. This is exactly why most people never see changes in their body. They are stuck doing the same things, yet expecting different results. Think about the last time you went to the gym. Did you have a plan before you entered or did you just “wing it”? You can't have the intensity needed to see real changes in your body if you don't have a goal of a previous weight or number of reps. Keep a training log! Knowing you did 5 sets of squats at 100lbs for 10 reps last week, will challenge you to do more. How bout 105 for 10 reps? You have to know from where you have come in order to get to where you want to go! I have several clients who are advanced level exercisers, and know how to train hard, who rely on me to create a program that challenges and changes according to their goals. We don't necessarily change the plan every week, but we do meet, review and complete the workout each week. This way I can tell if they are pushing themselves enough, as well as doing the exercises properly. I'd highly recommend this if you are an advanced exerciser. Yes, I do custom programs and check-ins online too, just visit fitnessmakeover.com for details. Five different methods of training.  These can be cycled for 3-12 weeks depending on your training status/level. Each method will be explained in greater detail over the next several episodes. Methods: 1. Eccentric Exercise Methods. 2. Periodization Study: Linear vs. Reverse Linear for Strength (12-week mesocycle) 3. Circuit High Intensity Exercise from Italian Research Team 4. RP=Rest Pause technique: Weight at a 6RM-rest 20 sec—(2 to 3 reps)—rest 20 sec (1-2 reps) 5. Maximize Hypertrophy by combing all hypertrophy theories: Metabolic Stress, Greater Intensity and Time Under Tension Next episode: Method #1 for Strength Development: Use Eccentric Exercise Methods Nutrition Three reasons why you need more protein! There are many reasons why you should eat more protein than you probably do right now. But we're going to focus on just three today! 1. Eat Protein at Every Meal to boost metabolism.  Eating protein foods can increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal. Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. 2. Eating protein has also been shown to help you feel more full and prevent you from overeating.  One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet. 3. Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle,

    Fit 245: Best Ball Exercises, Success, Low Carb Mistakes

    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! TrainingThe Top 3 Best Exercises on the Stability Ball: Ab crunches over the ballAnything that uses the ball as a bench, such as lying triceps extensions, chest flyes or chest press.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! MotivationIn 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! Identify your successes.Be a Victor.Be thankful.Help others.Accept compliments.Listen to the podcast to hear how to use these to achieve your goals faster! NutritionThe 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: Tip #1  Increase Your Protein 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 Tip #2 Get Enough of The Right Fats  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! Tip #3: Take Advantage of Caffeine 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. Amazon.com Widgets

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