Fit Girl Guide Podcast

In this episode: Top foods for fat loss, Pec Deck Machine for Chest, Your Beliefs NUTRITION There are actually many foods that you can add to your menu plan to help you lose fat and get a lean, tight body. Regular workouts, along with a solid eating plan will get you in shape faster while still having plenty of energy and motivation! There are many of such foods, and today we will cover three

In this episode: Top foods for fat loss, Pec Deck Machine for Chest, Your Beliefs NUTRITION There are actually many foods that you can add to your menu plan to help you lose fat and get a lean, tight body. Regular workouts, along with a solid eating plan will get you in shape faster while still having plenty of energy and motivation! There are many of such foods, and today we will cover three of these top “Foods for fat loss.” First of all, What is the criteria that makes certain foods great for fat loss? Foods that support your body to do one or more of these things, will be good for fat loss: * Increase the body’s use of fat for energy, shifting it to burn fat instead of carbohydrates. * Decrease chronic inflammation and
improve the sensitivity of cells to insulin so that blood sugar from carbohydrates is used for energy or stored as muscle glycogen and doesn’t turn into fat. * Improve the body’s internal detox system to help elimination of waste products which slow the metabolism. * Support tissue repair and increase your body’s resting metabolic rate so that more energy is burned when your food is broken down. * Improve the endocrine response to food—which has multiple benefits, such as lower insulin and cortisol, better elimination of excess estrogen (less water retention), and higher leptin, which dulls feelings of hunger. #1: Whey Protein  Supplement with whey protein daily to increase your metabolic rate, antioxidant status, and support tissue repair. Whey protein, which can be found in dairy products and taken as a supplement, is a super food for body composition. Whey enables your body to repair tissue and burn fat. It also increases enhances your body’s internal antioxidant system. For example, a study that had two groups of men. On group took 22 grams of whey protein daily in conjunction with a strength training program, the second group only strength trained and didn’t supplement with whey. The group that had whey lost more body fat than the the group that didn't use whey. #2 Vinegar Balsamic and white wine vinegar are some of the most delicious vinegars, but you can add any kind to your meal daily and get the fat loss benefits. Here's why: Vinegar aids the body in storing carbohydrates as muscle glycogen rather than storing them as fat. Studies show eating vinegar as a seasoning with meals can improve pancreatic function, and lower the insulin response to carbs. Even if you just add vinegar to your salad or cruciferous vegetables, it can lower the insulin response to your whole meal, leading to a more moderate elevation in blood sugar. #3: Broccoli and Fibrous Vegetables  The cruciferous vegetables like broccoli and cauliflower help the body clear excess estrogen—both naturally occurring and chemical estrogens such as BPA. By a variety of mechanisms, compounds in these veggies can interact with the genes involved in estrogen binding, while clearing estrogen from the body. In addition, research shows that the high fiber content of these veggies will delay carbohydrate absorption, favorably modifying the glucose response. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. Dark green vegetables usually have a large antioxidant content as well. More next podcast! TRAINING Chest Pec Deck Common mistakes: * Using too much weight * Using too much shoulders * Rounding of shoulders * Leaning into the move * Going too fast, sloppy * Pushing unevenly You don't have to use handles on the machine. If you have shoulder issues, you are better off with with flat dumbbell flye. When doing the Pec Deck, think of it as the flye on the bench. Keep your shoulders back and down and out of t...

In this episode:  Is cardio your enemy? Ways to combat the negative effects of cardio and invest in yourself ! Training Is cardio your body's weight loss enemy? How many of you prioritize cardio? In some of the surveys I've done, it seems that there are many cardio kings and queens out there! A large portion of the exercising public does only cardio, aka aerobic exercise, in hopes of fat

Is cardio your body's weight loss enemy? The answer might surprise you! Ways to combat the negative effects of cardio! How to invest in yourself for success!

In this episode: Are you up for a weight training challenge? Overcome Burnout: How to Move On And Rise Up, The Zone Diet. Training: Challenge: For the next 2 weeks prioritize you weight training! Do weight training first before cardio (if, you do any cardio at all!)  Do 2 light warmup sets then 3-4 heavier ones (ie 8 reps, 10 max)  Stretch btwn sets Rest only 45 seconds btwn sets Do compound

Are you up for a weight training challenge? Overcome Burnout: How to Move On And Rise Up! A review of The Zone Diet.

In this episode: Reverse Lunge mistakes to avoid and tips to maximize the exercise! The best ways to Build Self-Esteem and Self-confidence! Nutrition myths you need to stop believing, part 2. News:  If you have taken the surveys check for an email from me, may be in your spam folder, review of program from survey, if you want to be included the survey is on the home page of Clubfit,

Reverse Lunge mistakes to avoid and tips to maximize the exercise, watch the video! The best ways to Build Self-Esteem and Self-confidence! Nutrition myths you need to stop believing, part 2.

In this episode: Triceps Pressdown video and tips. Know the impact of your actions! Nutrition myths you need to stop believing, Part 1. News: CoachKira.com is up and ready for you! Private Coaching, Breakthrough Coaching and  Power Makeovers to get you in shape or on track fast! Training: The Triceps Pressdown video below shows you the right way to do this arm sculpting exercise! Always keep

Triceps Pressdown video and tips. Know the impact of your actions! Nutrition myths you need to stop believing, Part 1.

In this episode: Stretching your glutes, how and why. Your emotional health and what it means to your physical health. In Nutrition, a simple trick for short term or quick weight loss. Training: Check out the video below (and on Youtube.com/GetFitTV) for a great glute stretch using the stability ball. A form of this stretch is also used in my DVD workouts, Ball Sculpt 1: Nothing But the Ball

In this episode: Chest Dumbbell Flat flye proper form and video, Build Self-Esteem and Self-confidence by Accepting Compliments Gracefully and  food substitutions when cravings hit! Motivation:  From the book MINDSET MAKEOVER: Stay Motivated, Get the Body You Want and Live the Life of Your Dreams! Bonus Coaching Chapter #1: Build Self- Esteem and Self-confidence! There are many steps provided

In this episode: Better biceps curls video, how to Love Your Body and how to handle Food Cravings! Training:  Download the Biceps Curl how to video here, right click and save as.. or click to watch. The video has voice instructions and counting for you to pace yourself correctly! Load it in your iPod or iPhone and take me with you to workout! You might be surprised to find your regular pace

In this episode: The truth about before and after photos used in advertising. What motivates you? Watermelon, weight loss friend or foe? News: Summary of recent surveys showed that many of you just don't know which exercises are the right ones for you to be doing.  Followed by issues with food cravings and lack of motivation.  So, the next two podcasts cover food cravings!  Since many of you

There have been issues with several of my web servers lately. If you find a broken link, please let me know. Most should be back online now. The FitnessMakeover.com site has had a makeover too! Along with the ProShop and DVD Workouts website. MINDSET MAKEOVER: Stay Motivated, Get the Body You Want and