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Learn the right way to workout and get better results in less time! Master Trainer Kira Langolf shows the most effective exercises for weight loss and body sculpting. Workout dvd previews for All In One Workout DVDs for resistance band exercise, stability ball exercise, pregnancy fitness, weight loss and body tone.
 
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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 Her…
 
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 su…
 
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…
 
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 te…
 
Work with me! Custom Programs! Training: Linear cycles for strength. Increased strength means an increase in muscle tissue. More muscle boosts the metabolism! An increase metabolism burns more calories all day long, which is the true key to permanent weight loss and sustained muscle tone. Example: Cycle 1-Weeks 1-3: Rep zones: 10-12 reps, 8-10 reps…
 
You'll always get better results when you enter the gym with a plan! The next few podcasts focus on various methods of training to help you reach your goals and stay motivated. Workout Apparel Training: Method #1 Eccentric Exercise Methods. Warmup with the range of motion for the intended exercise. Do not burnout, over fatigue or do high reps! One …
 
Updates, true confessions and new projects! Training-the most effective sets and reps for each level of fitness, Nutrition-Three reasons why you need more protein! Motivation-Simple steps to keep you on track! Training Sets and reps for effects on strength: 1. Novice to Intermediate: loads of 60-70% of 1RM, 8-12 reps, 1-3 sets, slow to moderate con…
 
The Top 3 Best Exercises on the Stability Ball, How to Recognize and acknowledge your successes and three things you must pay attention to when going low carb! Training The Top 3 Best Exercises on the Stability Ball: Ab crunches over the ball Anything that uses the ball as a bench, such as lying triceps extensions, chest flyes or chest press. Lying…
 
Do artificial sweeteners make you fat? Find out what the research really shows! Met-Con training-what is it and how you can use it to drop fat in less time! Think Yourself Slim-how to adjust your attitude for success! NUTRITION I recently heard on the radio talk about Diet Coke causing weight gain. The DJs said they "heard it caused weight gain bec…
 
MOTIVATION It's October, entering the holiday time frame! Use these steps for self motivation to Facebook.com/fitgirlusa Page or here on the blog! Get started now on creating habits and goals for acheivement! QuickFitClub.com Workout Videoskeep your focus on your goals this time of year! Use one or all of the following eight steps! Invite a friend …
 
More ways to burn stubborn body fat! QuickFit Club training and free membership! Tips To Pick Up Your motivation when you need it most! QuickFit Club Jump on over to QuickFitClub.com and register for a free membership then get started cruising around the site and let me know what you think. Of course, do the workout videos too! Your feedback and op…
 
Training: Insanity and Results! Motivation: Time Management and your success! Nutrition: Weight Loss Pill ingredients, helpful or harmful? QuickFit Club update, thanks for the great response, after last podcast! The free membership will be around at least another month (or two) so get going and do those workouts! Please do the survey so I can know …
 
Happy Halloween!Keep the QuickFit Club surveys coming! Your input is a huge help to me! Thanks! Remember, you can do a survey after each video workout (if so please indicate which video you did when you answer what like and not like) or at the end of the week. In this episode: Ten (10) Halloween candies you can enjoy, Three (3) muscle myths you nee…
 
More candy choices for Halloween (or anytime!), Exercise Myths that you may still believe, Stay motivated with short term goals! Check out Quick Fit Club weekly video workouts and give me your feedback. Free memberships end Jan 1, 2015! NUTRITION You'll have plenty of guilt-free choices this Halloween! In fact, these can be your go to treats when y…
 
Creative things to do with Halloween candy, Training myths that ruin your chance at results, and Stay Motivated this Holiday Time. NUTRITION Ever wonder what to do with leftover Halloween candy? Besides eat it all, LOL! Here's a few great ideas that help others and your waistline! Donate it. Click here to learn how to donate to our troops, the Rona…
 
In this episode: Portable Protein Snacks, 3 solid tips to keep you on track and ways to treat your muscles right for best results in and out of the gym. NUTRITION It can be a challenge to get in the right amount of protein each day to maintain or add muscle to help you lose weight or become leaner. Adding one or two high protein snacks to your dail…
 
I'm back!!!! Let's face it, no one buckles down to a new routine until February! Well, at least in the gym business it's the first week February that sees the most new members! Sure, that's my excuse...... In an effort to make the podcast more consistent, I am using a different method to record. Let me know via twitter, facebook, email, comment, if…
 
Goals and self support techniques, big lifts and weight loss, nutrient calculations. Check out the new new fitness jewelry at the Proshop and Quickfitclub.com for videos. MOTIVATION Self-Support: Have you been working on your inner support system? Have you made your I am statements and written them down? Have you made and do you say your mantra dai…
 
Are you doing the shoulder press correctly? Need some help to rid yourself of procrastination or carb cravings! Learn how in this episode! NEW! Fitness Motivation Jewelry at the ProShopCheck out the "remodeled" FitnessMakeover.com site! TRAINING Dumbbell Shoulder Press: Anatomy of a rep: a step by step description of what you should do and feel to …
 
A few announcements about upcoming projects and podcasts! Your opinion matters! Take the Summer Shape Up Survey, Click Here! NUTRITION This week is part two of ways to eliminate carb cravings. In this episode, we look at the food and metabolism related ways to cut cravings! Spices and Sauces Removing sugar and processed fat foods may take some time…
 
In this episode: Part three of eliminating cravings, what to do in the gym to crank your metabolism lose fat for women and men, three easy steps to increase self confidence and self esteem. NUTRITION Part three of ways to eliminate food cravings. #1 Fix Your Digestion (aka Gut!) to eliminate carb cravings. If your gut can't do its job properly, it …
 
In this episode: Training myths that have a tinge of truth, rethink snack time with nutritious snacks you may not know about and realistic time management! NUTRITION Here's few high protein, healthy snacks that will have you saying: “I didn't know that was an option!” Lentils I know you’re thinking: “Lentils?!” Lentils are great protein-packed legu…
 
Here's a video jam packed with tips for you! First, you'll learn how to overcome the fear of looking like a dork in the gym! Then, you'll get more tips to look great and get a kick butt workout! Tip 1 Use iPod Workouts Put a trainer in your ear! Audio Workouts for Cardio, Weights and more! Get motivation for every rep! Tip 2 Check the Placards on t…
 
Easy “make and take” snacks, the power of stretch and time management for motivation. A quick review of what is in store for the future! NUTRITION Simple snacks for on the go! These help prevent cravings and control your appetite! Grape-and-Cheese Sticks Sometimes presentation makes a difference! Dice a half-inch thick slice of cheddar cheese into …
 
How to find a quality protein bar, the top reasons for getting unmotivated and how to overcome them to stay on track to your best body ever! A cardio challenge for you! It's probably not what you think! MOTIVATION Ever wonder why you get unmotivated? There are many theories on this, so let's look a a few of them. You can get unmotivated by not know…
 
Set yourself up for success a simple five step process, more recipes for healthy snacks, and challenge programs are they helpful and motivating or not? Club Reboot Survey (click here) MOTIVATION Set Yourself Up For Success Resolutions aren't just for a new year. You can make them anytime of the year and anytime you want to achieve a goal. I'm going…
 
What you need to know about salt, what types of workouts get you in shape fast and a 5-step technique to change what you crave! September is National Childhood Obesity Awareness Month. This is to raise awareness about the childhood obesity epidemic in America and show people how they can help solve this problem. I found it interesting because there…
 
Be strong and powerful! Halloween candy to enjoy without blowing it! One little change you can make, that will make a big difference in your next workout! I know I've been off the grid for a while! Here's what I've been working on: Strong and Powerful site (aka www.iamstrongandpowerful.com and www.strongandpowerful.com A dedicated studio for video …
 
How to maintain your fitness or improve it during the holidays. Do you know what is in your winter drinks? How to get motivated when it's cold, dark and you're tired! Oops...in this episode I announce it as #234 when I meant #233! News: Blowout Sale at the ProShop! We are moving to an all digital format so we are dropping the price on DVD workouts.…
 
Resolutions, training changes and motivation for the New Year! New Year Survey (of course!) Click here to take it! Year in review, how did you do? Did you actually write resolutions or goals last year? If you did can you find them? Did you write them in your calendar, fitness log, on a Facebook post or what? Here's another question....Have you had …
 
Lack of motivation is the number one reason most people stop exercising. Don't fall victim to the motivation zappers! Your workout cycles for the next 12 weeks! The secret weapon to changing your body! It's a new year, but are you still making the same old nutrition mistakes that ruin your metabolism? Find out what you need to do to boost your meta…
 
How to identify your limiting beliefs, the importance of having a food scale for effective nutrition and why most people are doing abdominal training wrong! NUTRITION Did you do the poll? Look on the right aide bar on the fitgirlguide.blogspot.com page and give your opinion! The Food Scale do you have one? Do you use one? I have for along time! Her…
 
Three exercises that are a waste of your time, supplements that help eliminate carb cravings, and the best workouts for tone and fat loss in the gym, plus updates. All in this episode! IMPORTANT: In order to get podcasts out regularly, I need your feedback! Email, Comment, Social Media let me know! On the blog full text or outline? Do you visit the…
 
Nutrition and training fact vs fiction, how to stay motivated by taking control of your time and life! Plus: Updates: Strong and Powerful on YouYube and new website QuickFit Club to reopen July 1: Be sure you're on our newsletter list to get a preview! New YouTube V-log starting on GetFitTV NUTRITION Fact: Overeating regularly can make you gain fat…
 
QuickFit Club is back up with new workouts and ready for a new you! A note about QuickFit Club sign ups....we are still in the beta stage, so all memberships are trial basis, 30 days, but realistically probably longer (60 days) to get all the bugs out before it goes 100% members only. If you already had a trial membership, you'll be able to sign in…
 
Are you stretching all wrong? Is that food friend or foe? Three easy steps to start a change in your life! TRAINING Notes: There are two types of stretching: static (no motion) or dynamic (with motion). Flexibility is the range of motion around a joint, whereas stretching reflects the actual deformation of tissue. Stretching is just one form of fle…
 
Pinterest workouts yeah or nah? Has the Pumpkin spice food craze gotten out of hand? Take the next step in creating a lasting change in your motivation! Check out the new, improved QuickFit Club! TRAINING Workouts on Pinterest, some are good, some are a waste of time. Unfortunately, there is so bogus advice on toning, fat loss and expectations of r…
 
Which social media do you connect with the most? Tell me on mine!! Plus, let me know your nutrition, training or motivation questions! Cause, I'm back in the podcast schedule again! TRAINING How often do you change your workout routine? Find out when and how you should change your exercise plan to get the results you want! Custom workout plans with…
 
The next step you need to take to maintain motivation, ab exercises you need to stop doing and what more can I say about nutrition? MOTIVATION Since the last podcast, have you determined what you want most and why? If you need help finding your true deep WHY, contact me to schedule a Power Makeover Session. Once you know your true deep why, then yo…
 
In this video workout sequence of a Stability Ball Combo, you hit legs and abs quickly and effectively! This is one of my favorite leg shaping sequences from the DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com). This 5 minute workout hits your hamstrings and abs using the stability ball. Leg curl works the hamstrings, and m…
 
The Triceps Pressdown video below shows you the right way to do this arm sculpting exercise! Always keep your elbows back and stationary! A little stretch at top is ok, but don't go so far the elbows move. Squeeze your triceps at bottom, error on the slow side! Check out the wrong way to do Triceps Pressdowns in episode Fit 153. Use various handles…
 
Dumbbell Chest Flye Proper Form and Personal Training Video is also featured in episode Fit 182: Chest Flye, Compliments, Food Substitutions ofFit Girl:Your Guide to Getting in Shape" Chest Dumbbell Flat flye proper form and video. Note the positions of the elbows and full range of motion. Keep your shoulders and rotator cuff muscles safe! Are you …
 
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