Each episode separates fact from fiction in fitness! Lose weight, get in shape, stay motivated! Proven steps to improve your health, body, focus and self-esteem! Topics include Motivation, Workouts, Nutrition. Websites: fitgirlpodcast.com, fitnessmakeover.com, strongandpowerful.com.
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 271 The Third Biggest Mistake in Weight Loss
The “burn belly fat” episode! All three topics address this issue, first #3 of the 5 biggest mistakes in weight loss; then three easy nutrition tweaks for greater burning of belly fat, and the best exercise for getting rid of belly fat! Hint: Its not what you think!
The Third Biggest Mistake in Weight Loss is doing cardio for weight loss!
Sure, cardio is good for cardio health, mood elevation, but its just not the best thing for fat loss.
Doing too much of cardio, especially when trying to lose weight, can cause your body to hold on to fat! It can actually make you better at storing calories and less effective at burning calories.
It does this by changing your body hormone profiles to further slow your metabolism down! Furthermore, Steady state training does not promote much of a metabolic boost. The best way to burn fat, boost your metabolism and increase you fitness faster is Interval, or anaerobic, training!
Top Six Reasons Why Cardio Isn’t the Answer for Weight Loss:
1. It Doesn’t Burn That Many Calories
Example: a 220-pound man only burns about 150 calories during an hour of leisurely walking and roughly 325 calories during an hour of hiking or swimming.
2. Excessive Cardio Raises Cortisol
"Chronic Cardio" ie-Prolonged endurance exercise- is a stress to the body and stress releases and increases cortisol. Why is this bad? Because increased cortisol causes the body to deposit fat in the abdominal area and breakdown muscle. It also screws up the balance between estrogen and testosterone making fat storage easy but fat loss more difficult. High cortisol levels can cause food cravings, along with headaches, heart disease, weight gain and a slew of other problems!
3. Chronic Cardio Can Increase Hunger
Research notes that excess low-intensity, or steady-state, cardio stimulates your appetite! Now combine that with the fact that when we’re stressed, we tend to have more intense and frequent hunger pangs and cravings and it's a recipe for weight loss disaster!
4. Cardio Doesn't Build muscle
Too much cardio does a lot of bad things to your metabolism! It can hinder muscle growth, decrease muscle tissue and decrease resting metabolic rate. It basically slows your metabolism down which is crucial because muscle tissue is more metabolically active than fat tissue and requires more calories to function. If you lose muscle, the metabolism lowers making it harder to lose weight then you lower calories and increase cardio and the diet cycle begins again!
5. Too Much Cardio Can Impede Recovery
Once again, the release of and increase of cortisol does damage and can cause fatigue and recovery.
6. Cardio is unsustainable.
You can't do long cardio sessions forever!
Summary of Why traditional cardio for fat loss Fails:
* Cardio takes at least double the training time to burn the same amount of calories
* Cardio doesn’t build lean muscle mass
* Cardio may cause you to lose muscle in the long run
* Cardio doesn’t produce much of an after burn
* Cardio can lead to an elevation in the stress hormone cortisol, which leads to a worse body composition
The better way to lose fat is weight training, or intense anaerobic training such as sprints and high intensity interval training!
Just as specific types of training are more effective for burning belly fat, certain foods and nutrients are better for shrinking your abdominal area. It’s also possible to offset these hormonal changes with lifestyle actions and a smart nutrition plan. Here are a few ways:
#1: Design Every Meal Around High-Quality Protein
This preserves muscle mass during weight loss, reduces appetite and hunger while improving blood sugar control and lowering insulin.
Fit 270 Mistake #4 in Weight Loss
The fourth biggest mistake that prevents weight loss and is holding you back from reaching your fitness goals! This mistake is often made in all three fitness components! I'll explain how to fix these mistakes easily in Training, Mindset and Nutrition.
If you feel like you can't lose weight-you might be making this mistake
If you workout everyday and can't get tone-you might be making this mistake
If you barely eat and still can't drop a pound-you might be making this mistake
#4-Consistency-in Training, Mindset and Nutrition
"Working out three hours a day vs 1 hour 3 days won't work and can cause problems such as stress fractures, tendon and muscle strains and other injuries let alone the non benefit.
Slowly increasing work out time with 5 or 10 minutes each weekly or every two weeks makes it manageable. Whether you goal is 20 minutes or 60, three times a week or five times a week. You have to be realistic! And yes 10 minutes is better than nothing."
Make consistency a habit! Write it down on paper and put that paper where you can see it everyday. Put it in front of you where ever you can-on the refrigerator, in your car, mirror, make it your phone screen (wallpaper) and repeat it out loud often!
Create stepping stones-mini-goals to accomplish one step at a time.
Have a checklist-daily, weekly, monthly of your goals and track your progress and consistency.
Everyone is always short on time, and I am often asked, "But what can I accomplish in 10 minutes?" The answer is ALOT! When you do the right exercises. Some exercises are better than others!
Think of what you CAN do....
Only 10 minutes-you can get in some squats, lunges, planks, rows-dumbbell or resistance band, or even isometrics or stretching! Think of a Tabata- one round is usually 4 minutes. Doing two rounds is still under 8 minutes and if you've ever done two intense rounds then you know that 10 minutes is enough time to boost metabolism, keep body moving and make you feel great!
It might be more maintenance unless you are new to exercise, but maintenance is still good and better than going backwards! This is helpful during busy times at work or holidays or maybe during the week, do 2 days of 10 minutes and then on the weekend one day of longer-30 to 60 minutes not 3 hours!
Exercise isn't just for weight loss, it's for life, living, keeping your body young! It helps for later in life, having better quality of life in our older years, more mobility, less risk of falling, more strength. Studies show as little as 10 minutes of moderate intense physical activity can lead to a healthy heart. This can be as simple as a 10 min walk (five in one direction return) or bike ride.
One study found that you can reduce heart disease risk by up to 50 percent with 60 to 90 minutes of exercise weekly. Check how this breaks down:
60 minutes equals
* 12 minutes x 5 days or
* 20 minutes x 3 days
90 minutes equals
* 18 minutes x 5 days or
* 30 minutes x 3 days
Both are very reasonable! If you already get in 30 minutes 3x/wk you are helping reduce your risk of heart disease, the number one killer each year, yes even more than Covid-19! Remember too that moderate intensity does not mean kill yourself with burpees!
Walking vs running-you don't have to run! Don't walk with weights, do some intervals, map a course, movement is most important part, not distance or speed, sure you can challenge yourself with various parameters, but don 't be all or nothing...I can't go 3 miles so I won't go at all, NO. Every bit helps!
Fit 269 Countdown of the 5 biggest mistakes made in weight loss, workouts and getting in shape
#3 will shock you!
Workout daily and can't get tone? You might be making mistake #2!
Can't lose weight? You might be making mistake #3!
Barely eat and still can't drop a pound? You might be making mistake #5!
Excellent articles and information sources mentioned in the show:
The Truth Behind Weight Loss Ads: Learn to recognize false claims in weight loss ads and false online stories about weight loss products.
FTC: A Reference Guide for Media on Spotting False Weight Loss Claims
Or just google this: how media promotes wrong weight loss information
In this countdown of the five biggest mistakes made in weight loss, workouts and getting in shape, you'll learn #5, how to avoid the pitfalls of #5 and how to make lifestyle changes in training, nutrition and motivation to lose weight permanently and get the body you want! The #5 biggest mistake is wrong sources such as ads, articles, magazines and hearsay.
Look out for false promises and fake stories online. Such as:
[below list was quoted from article The Truth Behind Weight Loss Ads: Learn to recognize false claims in weight loss ads and false online stories about weight loss products.]
* Lose weight without dieting or exercising. (You won’t.)
* You don’t have to watch what you eat to lose weight. (You do.)
* If you use this product, you’ll lose weight permanently. (Wrong.)
* To lose weight, all you have to do is take this pill. (Not true.)
* You can lose 30 pounds in 30 days. (Nope.)
* This product works for everyone. (It doesn’t.)
* Lose weight with this patch or cream. (You can’t.)”
“Weight loss is an internal metabolic process. Nothing you wear or apply to the skin can cause substantial weight loss. So weight loss claims for patches, creams, lotions, wraps, body belts, earrings, and the like are false.”
[end quote from The Truth Behind Weight Loss Ads: Learn to recognize false claims in weight loss ads and false online stories about weight loss products.]
Bottomline- there is no magic pill, no magic formula, not only calorie in out, it is a lifestyle change or small lifestyle changes that can change your body permanently!
Here are a few small changes in training, motivation and nutrition, that you can make today!
If you are not exercising, then how can you move your body more each day? Think of a “doable” activity.
* Walk around the block
* Walk around your house
* Park father away where ever you go
* Create you own “challenge” ie-100 knee lifts in 10 days-add 10 each day, or chair sits
If you are exercising:
* Keep a log for a week
* Are you improving?
* Are you consistent?
If you are inconsistent:
* Set up your self “appts” of time and day for workout
* Pretend you are meeting a trainer
* Report your workouts to a group
If you consistent what can you do differently?
* Add weight training?
* Learn a new machine or method
* Take a different or new class
What is your mindset? Are your thoughts supportive or not?
What are your thoughts towards training and nutrition? Not dieting!
If your thoughts are negative how can you make l...
Fit 268 How is this New Year Going to be Different?
How the Diet Cycle affects your body and motivation, while ruining your metabolism and making it even harder to lose weight and what you can do to get your metabolism back! Forgotten body parts that boost metabolism for weight loss and how to maximize training for these parts to see your body change!
New Videos on Youtube Channel GetFitTV:
The Diet Cycle
Eliminate neck and shoulder pain w three easy rotator cuff exercises. (I do these before every workout!)
Stability ball abs and the best exercises, plus do and don't for ball exercise
Get Free Stuff -see the post on the home page of this site!
Get on my email list if you want to test the new programs I am creating on teachable!
Most of my media is going to be consolidated onto teachable.com
Next episode: The 5 biggest mistakes in weight loss - are you making one?
Fit 267 Fitness Gift Guide Under $5!
Twenty (20) perfect fitness gifts for yourself or your new year workout buddy all under $5! Totally affordable fitness!
I am not affiliated with FiveBelow and I gain nothing from promoting them, but I've always thought these were good deals for fitness!
I'm sharing my recommendations for fitness equipment the good and the bad, which items are essential for fitness and which fitness gadgets you should avoid!
Follow along on the FiveBelow.com website, as I go thru the items in each fitness gear category: fitness accessories, massage & recovery, toning & conditioning, and strength training. Or just listen and get ideas for the best fitness gadgets! PS Not all stores have the same items!
Fitness Must Haves That Make a Perfect Gift!
Create a Fitness Gift basket for under $20!!!!
Stability ball/fitness ball....cost $5
Resistance Tubing 3-pack....cost $5
Yoga mat....cost $5
Yoga strap that is also stretch strap....cost $4.25
Fitness Gadget Finds Under $5
* Stability ball/fitness ball 55cm- perfect size for most women or those 5ft to 5'8 tall....or 65cm for over 5'8" height....cost $5
* Resistance Tubing 3-pack kit -provides 7 different resistance levels; includes 2 handles & 3 resistance tubes....cost $5
* Mini resistance bands good for arms, rotator cuff exercises, legs, warm-ups and my met-con class! ....cost $5
* Step platform can be used for tons of different exercises! size: 18in (L) x 11in (W) x 3in (H) maximum weight: 330lbs; durable plastic ....cost $5
* Step risers for increased height. maximum weight limit varies, check weight requirements....cost $5
* Water bottles: 64oz beast jug water bottle....cost $5
* Exercise Dice: Yoga dice and/or Bootcamp/Interval ....cost $3.25
* Yoga mat ....cost $5 (5mm thick) 24in x 68in x 5mm
* Thick yoga mat (8mm) ....cost $5
* Yoga mat bag with pocket ....cost $5
* Yoga Carry Strap ....cost $3.25
* Yoga mat cleaner & refresher spray, 8oz. Never thought about it but a good idea!....cost $5
* Total body power band (I like to stretch and warmup with it)...cost $5
* Jump rope ...cost $5
* Gym towel...cost $4.25
* Pilates ring-$5
* Yoga block
* Massagers- Yes! pick at least one...cost $5
* Foam rollers-Yes! pick one...cost $5
* Yoga strap that is also stretch strap with hand slots (my fave)..cost $4.25
* Yoga no slip socks ..cost $5
* 14-inch play ball....cost $5
AVOID these! They are not good for your health and do not work to reduce fat!
slimmer belt -NO
See also Fitness Gadgets page for Amazon Links.
Season 11: 2017 What Happened?
Where's My Websites?
As I organized the podcasts into "seasons," I noticed that 2017 didn't have any episodes. I didn't realize that was that was the year that my web host made changes that bonked my websites.
Event #1: Glitch
The post of March 2017, tells of the major glitch that put the brakes on podcasting and many other things.....I had just filmed workouts and was about to launch the new version of QuickFitClub plus QuickFit Tips and Strong and Powerful YouTube Channels.
This led to a period of confusion, inspection, rewriting and re-creating all my websites! Since they had been up for nearly 10 years, that was alot of material! This was going to take a while to fix!
Event #2: Death
This time, my world was devastated for a completely different reason, the sudden unexpected death of my father. In June, my dad went back up north for his regular summer stay. We had a few chats but then about a week or so later I got the call. I was crushed. I was always close with both my parents. Mom had passed away 10 years ago, but Dad seemed in good health this year. No weird health issues or events like we'd had in the past, in fact, he had just completed success radiation for a small cancerous tumor in his throat.
This was the second time it had appeared, and due to doctors not communicating properly, he was scheduled to have his voice box removed! I argued with the doctors, did my own research, encouraged Dad to get a second opinion, which he did in Massachusetts (where he grew up), and those doctors agreed with my opinions (which was to do radiation the second time-the Florida doctors said no to that and scheduled voice box removal-my thought was what harm could the second radiation do? Certainly not as bad as surgery!).
Anyway, we spoke to Dad's radiologist in Florida and he said, sure he could get that spot! Apparently he was left out of the loop in this second appearance of cancer. My Dad and I were both grateful that my common sense and thought processes threw up red flags about the course of action. Dad said, "Are you going to get me out of this surgery?" and I replied, "Yes, you are not doing the surgery." Ironically, the doctors didn't respond to my messages about canceling the surgery that was scheduled for 6am on a Monday, at a hospital about and hour and half away from us, and called Dad that Monday morning wondering where he was. Hey, I did my part, they should have answered the phone on Friday!
His death was more of a shock knowing that we had beaten the cancer twice. There is so much more to the backstory, but that can be another time if anyone is interested. I just wanted to document here why there were no episodes in 2017.
Event #3: Battle
Can't get into details on this, but the sudden loss of my dad, who was my best friend too, was hard enough to process, but I was about to begin almost 4 years of hell settling his estate. This also explains why 2018 had only a few episodes and 2019 had none.
Event #4: Out of the Frying Pan Into the Fire
A month after that part was concluded, Covid hit and the gym shut down, my business came to a stop. This actually gave me time to get all my websites back on track, and that was alot of work! Having trouble lately coming up with topics for the Podcast or there would be more episodes. I'm working to get back on that weekly schedule and create some programs again!
Awesome podcast a lot knowledge of all things fitness. Wish the podCast were longer
Fit Girl Rocks
Kira's coaching and fitness tips are invaluable. Her motivational ideas keep you going back for more and her nutrition advice is knowledgeable and helpful.
I am looking for a fitness podcast, but I cannot stand to listen to a full episode of this. The droll is nauseating. Couldn't stand it for more than 5 minutes.