43 episodes

Perfect for busy professionals, hard-working moms, and anyone who would like their health, fitness, and wellness questions answered by a like-minded individual, Go Hard Chick is a health and fitness podcast for women. Equal parts inspiration and information, the podcast covers topics from healthy eating to disease prevention to motherhood. Host Kristal Holmes brings a level of intensity to everything she does, from her fitness regime to her work as an attorney, earning her the nickname the ‘Go Hard Chick’. The self-proclaimed fitness junkie motivates women to live healthier and fuller lives.

Go Hard Chick Kristal Holmes

    • Health & Fitness
    • 4.8 • 26 Ratings

Perfect for busy professionals, hard-working moms, and anyone who would like their health, fitness, and wellness questions answered by a like-minded individual, Go Hard Chick is a health and fitness podcast for women. Equal parts inspiration and information, the podcast covers topics from healthy eating to disease prevention to motherhood. Host Kristal Holmes brings a level of intensity to everything she does, from her fitness regime to her work as an attorney, earning her the nickname the ‘Go Hard Chick’. The self-proclaimed fitness junkie motivates women to live healthier and fuller lives.

    7 Tips for Weight Loss Maintenance

    7 Tips for Weight Loss Maintenance

    So, you've finally hit your goal weight! Where exactly do you go from here? How can you maintain the weight you loss? In this episode, I am going to give you some tips to follow so that you can maintain the weight lost and stop the yo-yo dieting.

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    ➡️ https://ratethispodcast.com/gohardchick



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    Website: www.gohardchick.com

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    Music Credit

    Yaki Tori by Smith The Mister https://smiththemister.bandcamp.com Smith The Mister https://bit.ly/Smith-The-Mister-YT Free Download / Stream: http://bit.ly/-yaki-tori Music promoted by Audio Library https://youtu.be/oZ0U4Q5epUs



    Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Kristal Holmes disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility for statements made by guests. This podcast does not make any representations or warranties about guests’ qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician or therapist.


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    • 16 min
    Understanding Stress

    Understanding Stress

    Stress may be America’s number one health problem. Excessive stress has a huge impact on our body composition. Fortunately, there are many ways to manage stress, and there are effective treatments for both anxiety and depression that may be connected with it.
    In this Episode I discuss:
    · The definition of stress
    · The types of stress
    · The damaging effects of stress
    · Symptoms of stress
    · Ways to manage stress

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    Connect with me:
    Website: www.gohardchick.com
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    Music Credit
    Memories by KV https://youtube.com/c/KVmusicprod
    Creative Commons — Attribution 3.0 Unported — CC BY 3.0
    Free Download / Stream: https://bit.ly/3wbK6b3
    Music promoted by Audio Library https://youtu.be/pG2sEkf6o_8

    Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Kristal Holmes disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility for statements made by guests. This podcast does not make any representations or warranties about guests’ qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician or therapist.

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    • 22 min
    What I Eat

    What I Eat

    Many of you heard Episode 39 about some of my weight loss tips, and you responded with questions. Most of you want to know what I eat.  In this episode, I share what I eat on a daily basis.



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    Website: www.gohardchick.com

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    Music Credit

    Downtown Glow by Ghostrifter Official & Devyzed
    https://bit.ly/ghostrifter-sc
    https://soundcloud.com/devyzed
    Creative Commons — Attribution-NoDerivs 3.0 Unported — CC BY-ND 3.0
    Free Download / Stream: https://bit.ly/371ixbq
    Music promoted by Audio Library https://youtu.be/lh9a01ecsus



    Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Kristal Holmes disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility for statements made by guests. This podcast does not make any representations or warranties about guests’ qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician or therapist.


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    • 25 min
    So, You Want to Lose Weight, Huh?

    So, You Want to Lose Weight, Huh?

    Most of the messages I get are questions about weight loss. I get it, you are thinking, “Ok great Kristal, you taught us about the importance of gut heath and Vitamin D, but I want to lose weight.” I want us all to be healthy. And if your goal is to lose weight, I want you to understand that you can lose weight in a healthy way and not by some extreme method.
    In this episode, I share a few of the things I do when I am dieting.
    Get your FREE Self-Care Planner:  CLICK HERE to download
    https://mailchi.mp/e071daa1445b/g68zgxope4
    Connect with me:
    Website: www.gohardchick.com
    Instagram: @gohardchick and @krisalisefit
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    Sources
    Joana Araújo, Jianwen Cai, and June Stevens.Metabolic Syndrome and Related Disorders.Feb 2019.46-52.http://doi.org/10.1089/met.2018.0105
    Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Kristal Holmes disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility for statements made by guests. This podcast does not make any representations or warranties about guests’ qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician or therapist.

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    • 21 min
    More than Just Weight Loss: The Benefits of Intermittent Fasting

    More than Just Weight Loss: The Benefits of Intermittent Fasting

    Interested in trying intermittent fasting but you are unsure about how it can benefit you? Well, this episode is for you. Listen in to this introductory episode so you may learn about the major benefits of intermittent fasting. And guess what, its not just about weight loss! 



    Get your FREE Self-Care Planner: CLICK HERE to download https://mailchi.mp/e071daa1445b/g68zgxope4 

    Connect with me: 

    Website: www.gohardchick.com 

    Instagram: @gohardchick and @krisalisefit 

    Facebook: Krisalise Fit 

    Sources:


    Hoddy KK, Gibbons C, Kroeger CM, Trepanowski JF, Barnosky A, Bhutani S, Gabel K, Finlayson G, Varady KA. Changes in hunger and fullness in relation to gut peptides before and after 8 weeks of alternate day fasting. Clin Nutr. 2016 Dec;35(6):1380-1385. doi: 10.1016/j.clnu.2016.03.011. Epub 2016 Mar 30. PMID: 27062219. 
    Horne BD, Muhlestein JB, Lappé DL, May HT, Carlquist JF, Galenko O, Brunisholz KD, Anderson JL. Randomized cross-over trial of short-term water-only fasting: metabolic and cardiovascular consequences. Nutr Metab Cardiovasc Dis. 2013 Nov;23(11):1050-7. doi: 10.1016/j.numecd.2012.09.007. Epub 2012 Dec 7. PMID: 23220077. 
    Johnstone, A. Fasting for weight loss: an effective strategy or latest dieting trend?. Int J Obes 39, 727–733 (2015). https://doi.org/10.1038/ijo.2014.214. Teruya, T., Chaleckis, R., Takada, J. et al. Diverse metabolic reactions activated during 58-hr fasting are revealed by non-targeted metabolomic analysis of human blood. Sci Rep 9, 854 (2019). https://doi.org/10.1038/s41598-018-36674-9 
    Adrienne R. Barnosky, Kristin K. Hoddy, Terry G. Unterman, Krista A. Varady, Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings, Translational Research, Volume 164, Issue 4, 2014. https://doi.org/10.1016/j.trsl.2014.05.013. 
    Anu Rahal, Amit Kumar, Vivek Singh, Brijesh Yadav, Ruchi Tiwari, Sandip Chakraborty, Kuldeep Dhama, "Oxidative Stress, Prooxidants, and Antioxidants: The Interplay", BioMed Research International, vol. 2014, Article ID 761264, 19 pages, 2014. https://doi.org/10.1155/2014/761264 
    Mohammad Bagherniya, Alexandra E. Butler, George E. Barreto, Amirhossein Sahebkar,The effect of fasting or calorie restriction on autophagy induction: A review of the literature, Ageing Research Reviews, Volume 47, 2018, Pages 183-197, ISSN 1568-1637, https://doi.org/10.1016/j.arr.2018.08.004. 
    Bredesen DE. Reversal of cognitive decline: A novel therapeutic program. Aging (Albany NY). 2014; 6:707-717. 
    K Giannakou, C Papakonstantinou, S Chrysostomou, D Lamnisos, The effect of intermittent fasting on cancer prevention: a systematic review, European Journal of Public Health, Volume 30, Issue Supplement_5, September 2020, ckaa166.216, https://doi.org/10.1093/eurpub/ckaa166.216



    Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Kristal Holmes disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility for statements made by guests. This podcast does not make any representations or warranties about guests’ qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician or therapist.


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    • 21 min
    Minisode: 6 Health Benefits of Garlic

    Minisode: 6 Health Benefits of Garlic

    Tune in to learn 6 health benefits of garlic!



    Get your FREE Self-Care Planner:  CLICK HERE to download

    https://mailchi.mp/e071daa1445b/g68zgxope4



    Connect with me:

    Website: www.gohardchick.com

    Instagram: @gohardchickand @krisalisefit

    Facebook: Krisalise Fit



    Music:

    Rainforest by Spiring https://soundcloud.com/user-57630131
    Creative Commons — Attribution 3.0 Unported — CC BY 3.0
    Free Download / Stream: https://bit.ly/3s5yiGk
    Music promoted by Audio Library https://youtu.be/JYQlARDmG5M



    Sources Mentioned:

    Rivlin RS. Historical perspective on the use of garlic. J Nutr. 2001 Mar;131(3s):951S-4S. doi: 10.1093/jn/131.3.951S. PMID: 11238795.

    Morihara N, Nishihama T, Ushijima M, Ide N, Takeda H, Hayama M. Garlic as an anti-fatigue agent. Mol Nutr Food Res. 2007 Nov;51(11):1329-34. doi: 10.1002/mnfr.200700062. PMID: 17955479.

    Borlinghaus J, Albrecht F, Gruhlke MC, Nwachukwu ID, Slusarenko AJ. Allicin: chemistry and biological properties. Molecules. 2014 Aug 19;19(8):12591-618. doi: 10.3390/molecules190812591. PMID: 25153873; PMCID: PMC6271412.

    Josling P. Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey. Adv Ther. 2001 Jul-Aug;18(4):189-93. doi: 10.1007/BF02850113. PMID: 11697022.

    Nantz MP, Rowe CA, Muller CE, Creasy RA, Stanilka JM, Percival SS. Supplementation with aged garlic extract improves both NK and γδ-T cell function and reduces the severity of cold and flu symptoms: a randomized, double-blind, placebo-controlled nutrition intervention. Clin Nutr. 2012 Jun;31(3):337-44. doi: 10.1016/j.clnu.2011.11.019. Epub 2012 Jan 24. PMID: 22280901.

    Ried K, Frank OR, Stocks NP. Aged garlic extract lowers blood pressure in patients with treated but uncontrolled hypertension: a randomized controlled trial. Maturitas. 2010 Oct;67(2):144-50. doi: 10.1016/j.maturitas.2010.06.001. Epub 2010 Jul 1. PMID: 20594781.

    Silagy C, Neil A. Garlic as a lipid lowering agent--a meta-analysis. J R Coll Physicians Lond. 1994 Jan-Feb;28(1):39-45. PMID: 8169881; PMCID: PMC5400934.

    Borek C. Garlic reduces dementia and heart-disease risk. J Nutr. 2006 Mar;136(3 Suppl):810S-812S. doi: 10.1093/jn/136.3.810S. PMID: 16484570.



    Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Kristal Holmes disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility for statements made by guests. This podcast does not make any representations or warranties about guests’ qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician or therapist.


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    • 12 min

Customer Reviews

4.8 out of 5
26 Ratings

26 Ratings

Positively thinking ,

Love the helpful concepts

Thank you for the open and honest information on health, wellness and life. Your topics are on point and very insightful . Looking forward to hearing more!

All the yes ,

Infectious intellect and energy

Love the spectrum of topics The Go Hard Chick offers. So many ways to generate wellness and so much to experience on the path to and through it. THANK YOU for these conversations.

T Kari Mitchell ,

Reclaim Your Health, Confidence, Purpose, and Power

Kristal is a talented podcast host. Our episode (#26) was fun and engaging. I felt as if I was chatting with my best friend, and could have continued our conversation for another few hours. Thanks for inviting me on your show, Kristal. Continue to shine your bright light in the world! TK

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