Fit Girl Guide Podcast

The first step to uncover your fitness goals and obstacles is to use the worksheets I created to help you! You can find these at fitgirlpodcast.com under "surveys" on the menu or use the direct links below. Goals and Obstacles  Fitness Habits You don't have to make changes right now, but being aware will help you think during the holidays of any changes you make want to make or goals to set. Think of it as a prequel to the New Year. Join us at Quickfit Club for the Holiday Hot Body Workouts! A 14-day program of quick, effective workouts along with the motivation you need to stay on track during the holidays! Get on the newsletter asap to get a huge discount coupon code! TRAINING-With many of us working out at home, you might want to consider how often do you assess your form? Are you creating bad habits because you don't review proper form regularly?  I'm updating (re-doing) the Exercise Library so you can have a source of instruction and tips on exercises. At QuickFitClub.com it's called PT Sessions. As a trainer, I'm known for getting my clients results quickly because I teach them how to get the most from every exercise and and every breath! Regularly reviewing your form is important to eliminate bad habits that stifle your progress or can cause injury!   NUTRITION-A thought for the week: do you really notice every thing you eat?  Do you keep putting food in your mouth without paying attention? Many of us do! Another thing to think about prior to the New Year!   Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 259: Uncover Fitness Obstacles, Exercise Form, Nutrition Skip to 2 min  

A 14-day program of quick, effective workouts along with the motivation you need to stay on track during the holidays!

MET-Con Workouts!  Metabolic Conditioning Workouts aka Metabolic Enhancement Training/Conditioning. Met-Con training is by far the most effective way to transform your body in the least time!  LESS Exercise, MORE Results! A full body workout designed to spike your body's metabolic rate. Met-Con workouts create lean, tight muscle, supercharge your metabolism and increase strength. Rounds of

MET-Con Workouts! Metabolic Conditioning Workouts aka Metabolic Enhancement Training/Conditioning. Met-Con training is by far the most effective way to transform your body in the least time! LESS Exercise, MORE Results! A full body workout designed to spike your body's metabolic rate. Met-Con workouts create lean, tight muscle, supercharge your metabolism and increase strength. Rounds of exercises using various tempo, weight, balance, and cardio blast techniques. Work at your own level doing a mix of strength training, balance conditioning, tempo training and anaerobic conditioning drills. Met-Con training is by far the most effective way to transform your body in the least time. CV vs Met-Con to Lose Fat 1. It takes at least twice as much cardio time to burn the same amount of calories as with sprint training. 2. cardio doesn’t build lean muscle mass and may cause you to lose muscle in the long run, lowering your metabolism. 3. Cardio doesn’t produce as much of an after burn as Met-Con training burns more calories in the 24 hours after you exercise. 4. cardio can lead to an elevation in the stress hormone cortisol, which leads to a worse body composition, Met-Con training elevates hormones that build muscle and burn fat. 5. The benefit of building muscle is that your hard work lasts longer if you quit exercising: A study that tested what happens when subjects stopped exercising for 3 months after doing aerobic or resistance exercise found that a resistance training group maintained improvements in strength, muscle, and cardiovascular fitness longer than an endurance group. 6. Over the long term, the body responds to aerobic training by losing muscle because it causes elevations in the stress hormone cortisol, which degrades tissue. Anaerobic training typically leads to gains in muscle and loss of fat due to elevations in favorable hormones such as growth hormone and testosterone. Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 258: Metabolic Conditioning Workouts Subscribe or listen on: Apple Podcasts Spotify Stitcher iHeart Media

MET-Con Workouts! Metabolic Conditioning Workouts aka Metabolic Enhancement Training/Conditioning. Met-Con training is by far the most effective way to transform your body in the least time! LESS Exercise, MORE Results! A full body workout designed to spike your body's metabolic rate. Met-Con workouts create lean, tight muscle, supercharge your metabolism and increase strength. Rounds of exercises using various tempo, weight, balance, and cardio blast techniques. Work at your own level doing a mix of strength training, balance conditioning, tempo training and anaerobic conditioning drills. Met-Con training is by far the most effective way to transform your body in the least time. CV vs Met-Con to Lose Fat 1. It takes at least twice as much cardio time to burn the same amount of calories as with sprint training. 2. cardio doesn’t build lean muscle mass and may cause you to lose muscle in the long run, lowering your metabolism. 3. Cardio doesn’t produce as much of an after burn as Met-Con training burns more calories in the 24 hours after you exercise. 4. cardio can lead to an elevation in the stress hormone cortisol, which leads to a worse body composition, Met-Con training elevates hormones that build muscle and burn fat. 5. The benefit of building muscle is that your hard work lasts longer if you quit exercising: A study that tested what happens when subjects stopped exercising for 3 months after doing aerobic or resistance exercise found that a resistance training group maintained improvements in strength, muscle, and cardiovascular fitness longer than an endurance group. 6. Over the long term, the body responds to aerobic training by losing muscle because it causes elevations in the stress hormone cortisol, which degrades tissue. Anaerobic training typically leads to gains in muscle and loss of fat due to elevations in favorable hormones such as growth hormone and testosterone. Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 258: Metabolic Conditioning Workouts Subscribe or listen on: Apple Podcasts Spotify Stitcher iHeart Media

LESS Exercise, MORE Results! A full body workout designed to spike your body's metabolic rate. Met-Con workouts create lean, tight muscle, supercharge your metabolism and increase strength.

Conquer your stress, control your eating and keep your body on track toward reaching your fitness goals! The only holiday survival guide you'll need! MotivationTake a new perspective on things you can and cannot control this holiday season!  Subscribe to my Strong and Powerful Podcast for motivation topics in depth!TrainingThe importance of stretching!  Make yourself instantly slimmer, relieve

Conquer your stress, control your eating and keep your body on track toward reaching your fitness goals! The only holiday survival guide you'll need! Motivation Take a new perspective on things you can and cannot control this holiday season!  Subscribe to my Strong and Powerful Podcast for motivation topics in depth! Training The importance of stretching!  Make yourself instantly slimmer, relieve tension on your neck and back and feel better all over! Listen to the show for an easy stretch you can do anytime to improve posture and remove stress from your neck! Dynamic vs Static stretching. For most of us both are good! A dynamic warmup would be better on days you want to record a personal max. Free stretch workout at QuickFit Club!   Nutrition My Top Ten Tips to survive holiday eating and the holidays in general!  Thanksgiving is only one day. You and your waistline can survive with these 10 great tips!   *****Unique holiday gifts for fitness friends! Visit: the ProShop/Motivation Store   or our Etsy store Strong and Powerful   *****Want to test our Live Workouts? Send me an email! We'll be testing Nov/Dec 2020! kira@fitgirlpodcast.com   Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 257 Holiday Season Survival Tips!

Conquer your stress, control your eating and keep your body on track toward reaching your fitness goals! The only holiday survival guide you'll need! Motivation Take a new perspective on things you can and cannot control this holiday season!  Subscribe to my Strong and Powerful Podcast for motivation topics in depth! Training The importance of stretching!  Make yourself instantly slimmer, relieve tension on your neck and back and feel better all over! Listen to the show for an easy stretch you can do anytime to improve posture and remove stress from your neck! Dynamic vs Static stretching. For most of us both are good! A dynamic warmup would be better on days you want to record a personal max. Free stretch workout at QuickFit Club!   Nutrition My Top Ten Tips to survive holiday eating and the holidays in general!  Thanksgiving is only one day. You and your waistline can survive with these 10 great tips!   *****Unique holiday gifts for fitness friends! Visit: the ProShop/Motivation Store   or our Etsy store Strong and Powerful   *****Want to test our Live Workouts? Send me an email! We'll be testing Nov/Dec 2020! kira@fitgirlpodcast.com   Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 257 Holiday Season Survival Tips!

Take a new perspective on things you can and cannot control. The importance of stretching! My Top Ten Tips to survive holiday eating and the holidays in general!

Anaerobic training is better than cardio for fat loss, ripped abs and heart health! Healthy foods that cause bloating and what to eat instead. In time for the holidays, 5 easy steps to stop self-sabotage! Top reasons to do more anaerobic workouts: Faster Weight LossIncreased Metabolism Lose fat without dieting Less time, better results See abs faster Reduce belly fat Better endurance  Study

Anaerobic training is better than cardio for fat loss, ripped abs and heart health! Healthy foods that cause bloating and what to eat instead. In time for the holidays, 5 easy steps to stop self-sabotage!

In this episode, harmful exercises you should avoid, carbs to change your body and how to get to your goals faster with a view of yourself!MOTIVATIONHow do you view yourself? Take time for your self-awareness! Every day for 1 week: Write down 3 things/positive ways you view yourself.Every day for 1 week: Write down 3 your outstanding qualities. Your Self-image is crucial to success. it is how

Harmful exercises you should avoid, carbs to change your body and how to get to your goals faster with a view of yourself!

Unworthy Gym Exercises, the injuries they can cause and what to do instead! When to eat carbs and why. The importance of a written plan. Check out new Strong and Powerful podcast  Training Unworthy Exercise #1: Seated Leg Extension shear force on the connective tissues of the kneecontracts quadriceps with no co-contraction of the hamstringsDo instead: Squats, but ...if you only have access to the