Fit Girl Guide Podcast

Create new habits and refresh your routine in the areas of training, nutrition and mindset, to get in shape faster and easier this year! Several game changing habits in each category of training, nutrition and mindset that you can add to your daily routine to boost your fitness results! Mentioned in this episode: Past episodes “anatomy of a rep” see episodes 49, 61, 223. 28-day Fitness Makeover Program at Fitnessmakeover.com Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes Video posted: Lean Sculpted Healthy 6 Simple Ways to Smash Resolutions! Link: https://youtu.be/3GFRm1SBHsE If you've ever struggled to stay motivated in your fitness journey, whether it's losing weight, getting in shape, or achieving any fitness goal, this episode will give you six simple steps – two for exercise, two for nutrition, and two for motivation – to help you reach your fitness goals this year. Whether you're new to fitness goals or a seasoned warrior, these steps in nutrition, exercise, and mindset are key. I did a YouTube video https://youtu.be/3GFRm1SBHsE on this topic too, but we go into more details here in the podcast. Let me know in the comments on the podcast or YouTube video how many years you've been working on the same goal or what your new goal is for this year! If you need help with nutrition or workout programs, visit FitnessMakeover.com or https://fitnessmakeover.teachable.com/ for courses and coaching. Remember, your journey is unique, and success is within reach. Keep pushing towards your goals!” Want your question answered? Reply to my email or put it in the comments on the video! Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes Fit299_LegRaises_InnerThigh_SleepForFatBurning The one thing you do already every day that impacts how fast you can get a lean and sculpted body! But, if you don’t pay attention to it you’ll gain weight, especially belly fat! What is it? Exercise Series Uncovering Lies to separate fact from fiction of common exercises that really aren't effective and what you should do instead to get results! Recent YouTube Videos: Channel @FitnessMakeover Leg Raise Lies-https://www.youtube.com/watch?v=aEWkKjhMSaI Inner Thigh Lies -https://www.youtube.com/watch?v=UJatyRxE72w Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes Three powerful Tools to End Emotional Stress Eating. Especially helpful during the holidays! Learn the game changing phrases that will keep you on track in your nutrition, training and mindset! Create new habits to support your fitness goals! Links mentioned in this episode: My "epic fail" aka "leaving my comfort zone" workout video that's sure to bring you a laugh! https://www.youtube.com/watch?v=KAQdgnq73Uk **50% off! 28-Day FitnessMakeover! Limited Time Offer! The ultimate Step-by-Step Fat Burning and Body Sculpting Guide! Click this link for the discount: https://fitness-solutions.aweb.page/p/3a7d59d8-c9bc-47be-932c-51af80f3c6a7 Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Fit 297 Episode Notes Why the order of your workout routine is vital to fat loss results and the complete structure to follow to maximize your body’s ability to burn fat. One Stability ball exercise that works 11 muscles simultaneously! Why yo-yo dieting doubles your risk of heart attack! And how to adjust your mindset to end dieting and eat healthy. Link for half off the 28-day FitnessMakeover coming in your email or sign up for it at fitgirlpodcast.com videos on these topics are on my YouTube Channel. YouTube.com/FitnessMakeover Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes How to get a great leg workout in a small space with no equipment! This nutritional item has numerous health benefits, plus it can aid in weight loss, appetite control and boost your metabolism. So why aren’t you having this every day? The current obsession with belly fat loss, why it’s setting people up to fail hard, what it means for motivation and the truth about how to lose belly fat! Videos mentioned in this podcast: Shorts (under 60 seconds) Target the Booty Better with Squats & Lunge Tips https://youtube.com/shorts/VTuWmZJt8Fc Squat Variations and Tempo Training https://youtube.com/shorts/Ui_FOh_WUjI Videos 7-Minute Leg Workout Small Space No Equipment https://youtu.be/bx0sQJ2TiDw The #1 Workout Method for Maximizing Each Rep For Results https://youtu.be/3BwEAC2KaVk Youtube channel: FitnessMakeover https://youtube.com/fitnessmakeover Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

The single most important training variable that most people don't know about or screw it up massively! Learn what it is, how to use it, why you need it, how this factors into your workout motivation! Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes Unlock Consistency with Nutrition, Motivation, and Full-Body Training! My three simple rules to get in shape, 6 easy ways to Stay Consistent. How to Overcome common obstacles and challenges that get you off track! Get your metabolism flying and fat burning started with morning protein. Easy on the go, convenient ways to get your day started right with protein. A full 6-12 week, 3 days a week periodization program, free! Download the free pdf of the program explained in this episode at fitgirlpodcast.com and use the 1RM calculator located on the home page. Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Learn the best two exercises for biceps to create shape and tone. How to sculpt your arms without bulk. Get the video visuals at my YouTube Channel Playlist Sculpted Arms. The difference between nutrition for weight loss and muscle gain. Which component are most important to see changes in your body. Motivation- Take Action! Several ways you can take action today to change your tomorrow. Comment on my YouTube videos for this episode or send me an email. Let me know what your most common fitness questions are and which one you'd want me to answer first! playlist link https://tinyurl.com/yk4hkm5h YouTube Channel https://www.youtube.com/fitnessmakeover Active Wear Shopify store https://fitgirldesigns.com/ fun designs for the gym! PS I don't "doll it up" when I make videos, lol So excuse the post workout look! Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes This episode: Periodization-why it is key to results, motivation and continual progress in workouts and how to make your own periodization programs, two significant aspects of nutrition most people don’t fully understand, two goals you can achieve this week that will create healthy habits. If you use the same weight for biceps that you do for deadlifts, you have the wrong weight! Go to the website and calculate your 1RM so you can challenge your body to change! go here Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes What exercises to use for the workout for strength program described in the last podcast and on the YouTube video "Unlock Your Fat Burning Potential with the Right Program." This can cause cravings for sweets and the source will surprise you! Affirmation programs on Youtube are wrong! How you should structure your affirmations to make a positive change in your mind and body. Plus, My own Affirmation Programs on YouTube structured the right way to get results! Daily Affirmations Series 1 Daily Affirmations Series 2 Daily Affirmations Series 3 Rotator Cuff Videos Mentioned in this Episode: Fix Shoulder Pain-Rotator Cuff Exercises Best Tip for Shoulder Training Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes News: Shopify Store Link on home page fitgirlpodcast.com or go directly at https://strongandpowerfulapparel.myshopify.com/ and get motivation workout wear! 1-Rep Max Calculator Link on home page of fitgirlpodcast.com Consolidating websites, there will be redirects YouTube: Proven Fat Loss Formula Video-Help me by watching to end of video! (it's only 7 mins) In this episode: Training- a proven fat loss formula that is probably the opposite of what you think about fat loss including belly fat (volume and 5 truths video-do last) Nutrition- summer heat can mean dehydration and muscle cramps here’s what you need to know! Motivation combating negative beliefs-how to overcome 4 Types of negative self talk and stay motivated to exercise and eat right. Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Episode Notes Why I disagree on Webmds choice of recommended exercises for those over 50. 4 reasons you need fats to lose fat and part 2 on beliefs with 3 steps to changing negative self talk. Find out more at https://fit-girl-guide-podcast.pinecast.co This podcast is powered by Pinecast.

Plan your goals correctly to stay motivated and on track! Training Mistakes not lifting heavy enough weights to change your body!  10 reasons why breakfast is essential to weight loss and one or more could be the reason you're not dropping body fat! The second secret to achieving your goals is to plan them correctly. You may have heard of SMART goals and that’s a great start, but I think it can be a little vague and not provide the deep motivation needed for most fitness and weight loss goals. Let’s face it, its a long road, motivation can falter. So I’m going to help you get more specific with your goals plus later in the video I’ll tell you exactly what to do if you feel your motivation wavering. But first, lets review what SMART goals are Specific, Measurable, Attainable, Realistic, Timely. Now, lets add 3 extra steps to give you the burning desire needed to follow through on the actions need to reach you goals. * Core centered—Base your goals on the things that matter most to you. * Clearly and specifically defined—Make sure your goals are specific and detailed so you can clearly note when you’ve reached each step. * Owned—You need to truly want what you’re working toward to make the goal your own. It often helps to share your goal with others so they can support your efforts. Learn more in this episode and watch the videos on YouTube: The Truth No one tells you about Motivation Motivation Playlist Top 10 reasons why breakfast is essential to weight loss: * Boost metabolism with a meal! * Helps keep your blood sugar levels stable during the day. * Strength and endurance for better workouts-you won't risk passing out after the first exercise like my client did! * Reduces risk for cravings and overeating later in the day. * Weight management and appetite control. *  Studies show that people who eat breakfast consume more vitamins, minerals, and fiber throughout the day. * Breakfast helps you make better food choices during the day (see #4). * Boost immune system may reduce the risk of illnesses like diabetes and heart disease. * Brain function- Improve  concentration, focus, productivity and memory. * Elevates mood-you feel better with more stable blood sugar levels! Nutrition Playlist on YouTube Training Heavy weights are key to getting your body to change! Most people do not train heavy enough. You have to challenge your body, and be safe! You don't have to know your 1RM (rep max) to know what 65-85% of your 1RM is, because there is calculator for that! Let the repetition range dictate the weight. If you training range is 8 -10 reps, then the weight will be less than if it was 3-5 reps. Use the +or-2 rule! (Listen to the episode for details). If you are only lifting 50% of your max, you are not getting the best training effect and your body won't change significantly. 
To get lean, tone and shapely you need to work hard and use challenging weights.  This type of training burns more energy and produces a fat burning hormone response to help you lose. There are some muscles that are the expection to the lift heavy rule, but that's another episode! When choosing exercises go for the multi-joint lifts which allow heavier weights and work more muscles at once! Moves such as deadlifts, squats, rows, step ups, pullups,  lunges, you get the idea! See this video for more info on multi joint movements and...

One LIFE CHANGING Diet Hack You Need Right Now, How to Avoid the Biggest Mistake in Shoulder Training and Keep Your Shoulders Pain free, Know Your Why Part 2: Motivation vs. Inspiration NUTRITION Superfoods improve your health, can also help you lose weight and build lean muscle by helping your body recover faster. This is especially important for people over the age 30 as this is when the body begins to require more time to recover from workouts. There are lots of choices in superfoods and they are relatively easy to incorporate into your daily meal plan.  Learn more superfoods add how to add them to your meal plan to reap the benefits of anti-aging, disease prevention and other powerful effects. TRAINING Stop doing shoulder press wrong!  The important training secret you need to know for pain free shoulders and neck! How to avoid the biggest mistake in shoulder training and keep your shoulders pain free. thumbnail made for doing series MOTIVATION Know Your Why Part 2: Motivation vs. Inspiration which one will keep you going until you reach your goal? How to develop each to keep you fired up and moving forward! Also, YouTube Videos and shorts on Superfoods, Shoulder Training and Why Part 2! Know Your Why Worksheet mentioned in podcast. Click here to download.