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
    • 4.4 • 114 Ratings

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 253 Squat Myths, Support, Nutrition Starting Point

    Fit 253 Squat Myths, Support, Nutrition Starting Point

    Fit 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.  2. Smith machine squats are safer than regular squats.  3. Squats are bad for the back.  Main takeaways: Squats done properly are good for the knees, as well as the metabolism and your entire musculature system!Studies have also shown that squatting below parallel depth increases the stability of the knee.      Motivation  Start the wheels of support in motion!  Who is that outside objective person who can help? This may be a personal friend or someone you haven't met, or someone you follow on social media or someone you want to meet who can help you.  Knowing your expectations makes a difference AND telling your support group what you need and expect keeps them from guessing and enables them to truly help you.     Nutrition  Wondering where to start? First start with a food log and calculate your calories and grams of protein, carbs and fats.  If your body isn't changing and you think you are doing everything right, then the answer is one of two things: EitherYou are not doing what you think you are in terms of workout frequency and intensity orYou are not doing what you think you are in terms of food intake-substance and timing.  If you fall into the “I've been doing it all and still don't see changes” category, then do the log or do a program with me!  Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 253 Squat Myths, Support, Nutrition Starting Point Subscribe or listen on: Apple Podcasts   Spotify  Stitcher   iHeart Media

    Fit 252: Training to failure-Find support-Why low carb diets fail

    Fit 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 jump start series to begin soon! Be sure to get on our email list for first notice!    TRAINING Should you always train to failure? Yes, no, maybe! What is training to failure? It's when you hit total muscular fatigue. That point during exercise when your "neuromuscular system can no longer produce adequate force to overcome workload."    Why do we focus on training to failure? Because it activates the greatest number of motor units! Of course, there is mixed and inconclusive research on this topic and a few precautions to think about!    Always training to failure can lead to over training and overuse injuries. My opinion is that you don't have to go to failure all the time. Use it as a parameter like any other training protocol. How would you use it? You can alternate going to failure in exercises, sets, workouts or cycles. End an exercise regardless of the failure point if technique is about to be. compromised.     MOTIVATION Do you know here to find the help and support you need to make your goals a reality? Make a list of the people, groups, websites, forums, apps or organizations whose help could be imperative to achieving your goals. Sometimes, a single person can give you an idea or inspiration to take the next step.  Share in the comments or on the Facebook Page, what groups, forums, apps have helped you in your fitness goals.    NUTRITION There's plenty of reasons why low carb diets don't work for long term weight loss. Sure, in the beginning they work, just like most diets [aka- regimented eating plans].  There are a few little known or often overlooked reasons why low carb diets fail.    First of all you need carbs! Maybe not as many as you think, but you still need them. The amount of carbs you intake, the timing of carbs and the combining of carbs with other foods are three major things you must consider before severely restricting carbs.    Mistake #1: Not knowing your starting point of carbs and therefore going too low!   Simply cutting the average person's carb intake in half could be considered low-carb, but if you are overweight and your goal is fat loss, you most likely need to go a lot lower than 150 grams.  BUT: This is where facts get twisted!  A review in the American Journal of Clinical Nutrition suggests the 50 to 150 g/day range is too high for losing body fat in overweight, sedentary populations. When The AJCN defines a low-carb diet as less than 50 grams a day that was for sedentary, overweight folks—a population that is likely to have a degree of insulin resistance, inflammation, and a poor metabolism. They are NOT referring to active people who are lifting weights and working out regularly. Being this active, you would benefit from a higher carb intake (compared to the 50 grams), or from toggling/cycling carbs. If you are lean (or looking to lose 5-20 pounds) and active and drop carbs too low, you risk two major affects to your metabolism.  1. Reduced thyroid hormone which reduces the amount of calories burned at rest 2. Higher cortisol levels-When carb intake is very low, cortisol is released and Having elevated cortisol all the time causes inflammation, adrenal fatigue, and eventually metabolic problems.    Mistake #2 Eating too much protein and too little fat.  A lower carbohydrate diet is going to need to be higher in protein as well as fat. How much protein do you really need? Is it dangerous to eat as much protein as you want? The answer is yes!  Why it could be dangerous to

    Fit 251 Workout Methods, Belly Fat and Success

    Fit 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 sites and now available on Etsy, Ebay and soon Amazon! PS It seems iTunes doesn't have the Fitness genre anymore? But this is now labeled as Podcast. Not sure what I missed. Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 251 Workout Methods, Belly Fat and Success

    Fit 250 Combining Methods, Fats for fatloss, questions for goals.

    Fit 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 workouts. Study showed greater metabolic activity and higher afterburn from supersets than traditional straight set resistance exercise. Nutrition Fats for fat loss! Eat the right amount of fat for a lean body! Part 1:  Omegas Eat foods that contain omega-3 fats such as fish, pasture-raised beef, pork, and organic dairy. Use a variety of sources such as nuts, olive oil, avocado, seeds for Omega-6 fats. Omega-3s support body composition and a better metabolism by improving insulin signaling to the cells.  Plus they offer brain protection and lower inflammation. The omega-6 fat helps healthy tissue, nice skin, hair, and healthy joints.  Supplementation is a good way to get omegas. Part 2: Food combinations Eat fat with protein and plants (vegetables or fruit)and have less carbs. Steady blood sugar levels are key to fat loss, maintaining a good, high metabolism, and good energy levels. Motivation Write your goals and assess four questions. This is the first of the four: What difficulties stand between you and your goal? Think about the difficulties or obstacles that may have stood ( or now stand) between you your goal. Do you know why you haven't achieved this goal already?  Is something holding you back? Is it your past, your mind, your experiences? What problems do you have to solve, what difficulties do you have to overcome, to achieve your goal? Write them all down. Collaborate with a friend, coach or mentor then create stepping stones to reaching that goal. More questions to help you clarify your goals in the next episode! 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 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!

Customer Reviews

4.4 out of 5
114 Ratings

114 Ratings

Viol01 ,

Podcast comeback

Awesome podcast a lot knowledge of all things fitness. Wish the podCast were longer

Come back

AwesomeMontana ,

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.

bulimiaa ,

So boring

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.

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