title

Fit Girl Guide Podcast

Kira Langolf

12
Followers
23
Plays
Fit Girl Guide Podcast
Fit Girl Guide Podcast

Fit Girl Guide Podcast

Kira Langolf

12
Followers
23
Plays
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About Us

Motivation, Training, Nutrition! Lose weight, tone, tighten, stay motivated, see results! Elite trainer tips get you the body you want!

Latest Episodes

Fit 246 Effective Sets, Protein, Get on Track!

Finally back on the podcast! 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! TrainingSets 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 contraction speeds, 2-3 min rest between multiple sets, novice train 2-3 days/week while intermediate may train 3-4 days/week 2. Advanced: loads of 80-100% of 1RM, 5-6 reps, mixed contraction speeds (slow, moderate, fast), multiple sets in a periodized sequence, 1-2 min rest between multiple sets, train 3-4 days/week 3. All-Novice, Intermediate and Advanced do unilateral, bilateral and multi- joint exercise selections, large muscle groups prior to small muscle groups, progressively increase load from 2-10%. Training methods and cycles: For best and continued results, cycle your training methods! A cycle is a period...

36 MINJUL 7
Comments
Fit 246 Effective Sets, Protein, Get on Track!

Fit 239: Do Artificial Sweeteners make you fat? MetCon Training, Attitude Adjustment

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 because of the artificial sweeteners. Yikes! If you don't know for sure, don't say it! So here's the real scoop on this myth! First of all, you know I like to back up what I say by evidence! I also believe that the media tends to make statements based on little or skewed information. Also, science and studies are only as accurate as the parameters used. So, as always, consider the source and the context!!! Now for the Diet Soda, Weight Gain issue. Most of the news stories and blog postings reference the same few studies: 1. Research in rats conducted by two investigators at Purdue University. 2. Two studies that followed soda drinkers over ti...

-1 sJUN 9
Comments
Fit 239: Do Artificial Sweeteners make you fat? MetCon Training, Attitude Adjustment

Fit 216: Quickfit Workouts, Fad Diets, How to Stay Self Motivated

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 to do it with you for added support and encouragement. Share your goals on our Define Your "WHY"Choose an Obtainable/Realistic GoalMake a PlanVisualizeGet Your Priorities StraightExamine and Overcome Emotional ObstaclesCelebrate Every AchievementForgive YourselfListen to the podcast for details on each step! NUTRITION Beware of fad diets and their empty promises! There are a few redeeming points of some fad diets, listen to the podcast and learn which ones have some useful techniques and which ones to stay away from completely! If you have ever done one of these fad diets, post a comment here or on the Facebook.com/fitgirlusa Page and tell...

40 MINMAY 17
Comments
Fit 216: Quickfit Workouts, Fad Diets, How to Stay Self Motivated

In case you missed it! 2 Videos

Be sure to subscribe to the GetFitTV YouTube channel to get these videos when they post! Podcast Update November 2016, Listen here.

-1 sMAY 17
Comments
In case you missed it! 2 Videos

Fit 207 Overcome the Urge to Quit, Zinc Supplements, Avoid Exercise Injuries Part 2

In this episode: Be aware and prepare for urges to quit! Zinc Supplements, part 2 most common causes of exercise related injurie. NUTRITION Zinc Supplements For Your Body What's important about Zinc? Zinc is plays a crucial role with hundreds of processes in the human body. The most prominent Zinc functions include support of the immune system, joints, tissues, along with aiding in cell growth. Zinc supplements have also been proven to eliminate sexual dysfunction, boost sexual function, aid in the health of the hair, and help with skin wound healing. Your body is unable to produce zinc, which is why we need to make sure we eat enough food that contains the mineral, drink enough water, or use the proper supplements that will give cells the Zinc they need. No matter how you look at it, Zinc plays an important role in the function of most of our senses, which includes the ability to taste, smell, and also sight. Research has indicated that zinc can counter vision loss in the event of ...

-1 sMAY 16
Comments
Fit 207 Overcome the Urge to Quit, Zinc Supplements, Avoid Exercise Injuries Part 2

Fit 208: 1-Arm Row Video, Problem Solving and the Big Three Supplements and fat loss!

In this episode: 1-arm row Video, A new look at Problem Solving, and the Big 3 Vitamins: Zinc, Magnesium,Vitamin D and how they influence your fat loss! Check out the "remodeled" FitnessMakeover.com site! TRAINING Many people do back exercises incorrectly. This video will show you, and provide instruction, for the 1-Arm Cable Row. This exercise can also be done with resistance band, however, it is not good idea to do with dumbbell. Your focus and concentration should be on engaging the muscles of the back to complete each repetition, not using your arm! Pull your elbow back as far as possible. You may turn a little in the upper body, but that should be natural, not a forced position. As you lower the weight or do the "negative" portion, be sure to keep it slow! You may have to lighten the weight you use on this exercise, until you get the form right! You should always feel more of your back working than your shoulders and arms on any back exercise! Download the video (see link below...

-1 sMAY 16
Comments
Fit 208: 1-Arm Row Video, Problem Solving and the Big Three Supplements and fat loss!

Fit 209: Lean Abs, Vitamin B for Fat Burning and Patience

In this episode: How to get lean abs before summer! Vitamin B and fat burning! Patience, do you have any? FYI-I'm using different software and computer for this one, so if things sound funny, please email me! kira@fitnessmakeover.com Check out the "remodeled" FitnessMakeover.com site! TRAINING Ways To Lose Fat and Reveal Your Abs! Can you lose body fat and reveal your abs by doing specific workout? Yes, and No. When it comes to burning fat, doing sets of sit-ups, leg lifts and other abdominal exercises are a waste of time. Sure, you want muscle there and you should do abdominal exercises, but you definitely don't need to do as much as you think! I still see people spending 20-30 mintues on ab training daily and never see a change in their body! Listen up! If you really want to change the look of your body, especially if you want to see your abs, then you should focus on full body weight training and sprints. You've heard me talk about this before, but have you changed your workout w...

-1 sMAY 16
Comments
Fit 209: Lean Abs, Vitamin B for Fat Burning and Patience

Fit 210: Injuries, Weight Loss Scams, Support Yourself

Three ways to find out if you are injury prone, learn to harness the power of your inner support system and how to spot and avoid weight loss scams! Check out the "remodeled" FitnessMakeover.com site! Coming soon....QuickFit Club Each Month You Get: New Video WorkoutsMenu Plans & RecipesQuick Workouts Fit Your ScheduleAn Easy Way to Stay on TrackGet the Body You Want!Get on the first notice list at QuickFitClub.com!! TRAINING Let's look at three groups of people who could be injury prone, unless they take some precautions before they start to work out. 1. True Beginners: Those starting out. Improper footwear and even wearing sneakers without socks, can cause problems with your feet! Always wear socks and the right kind of sneakers (or shoes) for the activity.Beginners tend to be overzealous with workouts. They also forget that their muscles are very weak at this stage, and doing too much exercise is just as bad as using the wrong equipment or techniques.You may be an avid cyclist or...

-1 sMAY 16
Comments
Fit 210: Injuries, Weight Loss Scams, Support Yourself

Fit 211: Ripped Abs and Top Tips

Tips and tricks to get ripped abs! In this episode, the best ways to burn stubborn body fat, top training tips to kick your program into high gear and three motivational tips that will keep on track to a six pack of abs! News: its not completely ready but the exercise video library is open! Explain my reason for creating it and what to expect. Also, QuickFit Club is in development and moving quickly! Be sure to go to quickfitclub.com to get first notification and news. NUTRITION I've got 16 ways to burn stubborn body fat to tell you about! But...... I'm going to break into the next four podcasts so you can focus on a few to master and see results! And so that I can hit the other topics in this episode! Let's get to the other stuff you can do to get leaner. 1) Don't diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism and calorie burning. If you're cu...

-1 sMAY 16
Comments
Fit 211: Ripped Abs and Top Tips

Fit 212: Burn Fat, Workout Tips, Overcome Fear of Success

In this episode: More ways to burn stubborn body fat PART 2 (#5-8); Top workout tips part 2 (#6-10); Three Ways To Help Overcome The Fear Of Success! News: The Exercise Video Library is open! I'm still adding videos to it!Also, QuickFit Club is in development and moving quickly! Be sure to go to quickfitclub.com to get first notification and news! NUTRITION Continued... our 16 ways to burn stubborn body fat! (PART 2) Go Backward. One reason fat loss comes to a halt is that your body lowers its metabolism to meet its declining intake of calories. The solution to this: dramatically increase your caloric intake once every 1-3 weeks. The one day splurge helps re-sets your metabolism by restoring the calorie burning hormone that declines with dieting aka your thyroid levels. Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat, so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. Of course, if the car...

-1 sMAY 16
Comments
Fit 212: Burn Fat, Workout Tips, Overcome Fear of Success

Latest Episodes

Fit 246 Effective Sets, Protein, Get on Track!

Finally back on the podcast! 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! TrainingSets 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 contraction speeds, 2-3 min rest between multiple sets, novice train 2-3 days/week while intermediate may train 3-4 days/week 2. Advanced: loads of 80-100% of 1RM, 5-6 reps, mixed contraction speeds (slow, moderate, fast), multiple sets in a periodized sequence, 1-2 min rest between multiple sets, train 3-4 days/week 3. All-Novice, Intermediate and Advanced do unilateral, bilateral and multi- joint exercise selections, large muscle groups prior to small muscle groups, progressively increase load from 2-10%. Training methods and cycles: For best and continued results, cycle your training methods! A cycle is a period...

36 MINJUL 7
Comments
Fit 246 Effective Sets, Protein, Get on Track!

Fit 239: Do Artificial Sweeteners make you fat? MetCon Training, Attitude Adjustment

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 because of the artificial sweeteners. Yikes! If you don't know for sure, don't say it! So here's the real scoop on this myth! First of all, you know I like to back up what I say by evidence! I also believe that the media tends to make statements based on little or skewed information. Also, science and studies are only as accurate as the parameters used. So, as always, consider the source and the context!!! Now for the Diet Soda, Weight Gain issue. Most of the news stories and blog postings reference the same few studies: 1. Research in rats conducted by two investigators at Purdue University. 2. Two studies that followed soda drinkers over ti...

-1 sJUN 9
Comments
Fit 239: Do Artificial Sweeteners make you fat? MetCon Training, Attitude Adjustment

Fit 216: Quickfit Workouts, Fad Diets, How to Stay Self Motivated

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 to do it with you for added support and encouragement. Share your goals on our Define Your "WHY"Choose an Obtainable/Realistic GoalMake a PlanVisualizeGet Your Priorities StraightExamine and Overcome Emotional ObstaclesCelebrate Every AchievementForgive YourselfListen to the podcast for details on each step! NUTRITION Beware of fad diets and their empty promises! There are a few redeeming points of some fad diets, listen to the podcast and learn which ones have some useful techniques and which ones to stay away from completely! If you have ever done one of these fad diets, post a comment here or on the Facebook.com/fitgirlusa Page and tell...

40 MINMAY 17
Comments
Fit 216: Quickfit Workouts, Fad Diets, How to Stay Self Motivated

In case you missed it! 2 Videos

Be sure to subscribe to the GetFitTV YouTube channel to get these videos when they post! Podcast Update November 2016, Listen here.

-1 sMAY 17
Comments
In case you missed it! 2 Videos

Fit 207 Overcome the Urge to Quit, Zinc Supplements, Avoid Exercise Injuries Part 2

In this episode: Be aware and prepare for urges to quit! Zinc Supplements, part 2 most common causes of exercise related injurie. NUTRITION Zinc Supplements For Your Body What's important about Zinc? Zinc is plays a crucial role with hundreds of processes in the human body. The most prominent Zinc functions include support of the immune system, joints, tissues, along with aiding in cell growth. Zinc supplements have also been proven to eliminate sexual dysfunction, boost sexual function, aid in the health of the hair, and help with skin wound healing. Your body is unable to produce zinc, which is why we need to make sure we eat enough food that contains the mineral, drink enough water, or use the proper supplements that will give cells the Zinc they need. No matter how you look at it, Zinc plays an important role in the function of most of our senses, which includes the ability to taste, smell, and also sight. Research has indicated that zinc can counter vision loss in the event of ...

-1 sMAY 16
Comments
Fit 207 Overcome the Urge to Quit, Zinc Supplements, Avoid Exercise Injuries Part 2

Fit 208: 1-Arm Row Video, Problem Solving and the Big Three Supplements and fat loss!

In this episode: 1-arm row Video, A new look at Problem Solving, and the Big 3 Vitamins: Zinc, Magnesium,Vitamin D and how they influence your fat loss! Check out the "remodeled" FitnessMakeover.com site! TRAINING Many people do back exercises incorrectly. This video will show you, and provide instruction, for the 1-Arm Cable Row. This exercise can also be done with resistance band, however, it is not good idea to do with dumbbell. Your focus and concentration should be on engaging the muscles of the back to complete each repetition, not using your arm! Pull your elbow back as far as possible. You may turn a little in the upper body, but that should be natural, not a forced position. As you lower the weight or do the "negative" portion, be sure to keep it slow! You may have to lighten the weight you use on this exercise, until you get the form right! You should always feel more of your back working than your shoulders and arms on any back exercise! Download the video (see link below...

-1 sMAY 16
Comments
Fit 208: 1-Arm Row Video, Problem Solving and the Big Three Supplements and fat loss!

Fit 209: Lean Abs, Vitamin B for Fat Burning and Patience

In this episode: How to get lean abs before summer! Vitamin B and fat burning! Patience, do you have any? FYI-I'm using different software and computer for this one, so if things sound funny, please email me! kira@fitnessmakeover.com Check out the "remodeled" FitnessMakeover.com site! TRAINING Ways To Lose Fat and Reveal Your Abs! Can you lose body fat and reveal your abs by doing specific workout? Yes, and No. When it comes to burning fat, doing sets of sit-ups, leg lifts and other abdominal exercises are a waste of time. Sure, you want muscle there and you should do abdominal exercises, but you definitely don't need to do as much as you think! I still see people spending 20-30 mintues on ab training daily and never see a change in their body! Listen up! If you really want to change the look of your body, especially if you want to see your abs, then you should focus on full body weight training and sprints. You've heard me talk about this before, but have you changed your workout w...

-1 sMAY 16
Comments
Fit 209: Lean Abs, Vitamin B for Fat Burning and Patience

Fit 210: Injuries, Weight Loss Scams, Support Yourself

Three ways to find out if you are injury prone, learn to harness the power of your inner support system and how to spot and avoid weight loss scams! Check out the "remodeled" FitnessMakeover.com site! Coming soon....QuickFit Club Each Month You Get: New Video WorkoutsMenu Plans & RecipesQuick Workouts Fit Your ScheduleAn Easy Way to Stay on TrackGet the Body You Want!Get on the first notice list at QuickFitClub.com!! TRAINING Let's look at three groups of people who could be injury prone, unless they take some precautions before they start to work out. 1. True Beginners: Those starting out. Improper footwear and even wearing sneakers without socks, can cause problems with your feet! Always wear socks and the right kind of sneakers (or shoes) for the activity.Beginners tend to be overzealous with workouts. They also forget that their muscles are very weak at this stage, and doing too much exercise is just as bad as using the wrong equipment or techniques.You may be an avid cyclist or...

-1 sMAY 16
Comments
Fit 210: Injuries, Weight Loss Scams, Support Yourself

Fit 211: Ripped Abs and Top Tips

Tips and tricks to get ripped abs! In this episode, the best ways to burn stubborn body fat, top training tips to kick your program into high gear and three motivational tips that will keep on track to a six pack of abs! News: its not completely ready but the exercise video library is open! Explain my reason for creating it and what to expect. Also, QuickFit Club is in development and moving quickly! Be sure to go to quickfitclub.com to get first notification and news. NUTRITION I've got 16 ways to burn stubborn body fat to tell you about! But...... I'm going to break into the next four podcasts so you can focus on a few to master and see results! And so that I can hit the other topics in this episode! Let's get to the other stuff you can do to get leaner. 1) Don't diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism and calorie burning. If you're cu...

-1 sMAY 16
Comments
Fit 211: Ripped Abs and Top Tips

Fit 212: Burn Fat, Workout Tips, Overcome Fear of Success

In this episode: More ways to burn stubborn body fat PART 2 (#5-8); Top workout tips part 2 (#6-10); Three Ways To Help Overcome The Fear Of Success! News: The Exercise Video Library is open! I'm still adding videos to it!Also, QuickFit Club is in development and moving quickly! Be sure to go to quickfitclub.com to get first notification and news! NUTRITION Continued... our 16 ways to burn stubborn body fat! (PART 2) Go Backward. One reason fat loss comes to a halt is that your body lowers its metabolism to meet its declining intake of calories. The solution to this: dramatically increase your caloric intake once every 1-3 weeks. The one day splurge helps re-sets your metabolism by restoring the calorie burning hormone that declines with dieting aka your thyroid levels. Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat, so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. Of course, if the car...

-1 sMAY 16
Comments
Fit 212: Burn Fat, Workout Tips, Overcome Fear of Success