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Fit Girl Guide Podcast

Kira Langolf

15
Followers
25
Plays
Fit Girl Guide Podcast

Fit Girl Guide Podcast

Kira Langolf

15
Followers
25
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 255 Harmful Exercises, Best use of carbs, View Yourself

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! MOTIVATION How 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 you see yourself, and can be negative or positive. And since your subconscious aligns with your thoughts it drives your actions to fulfill how you see your self. You subconscious and conscious want to be in agreement, unified. Which isn't always the case. If you see yourself one way and you truly believe it’s who you’re supposed to be, you subconscious will do everything it can to shift your life in that direction. The issue is that many of us don't stop and take a few seconds to see ourselves in any way, so there’s no driving force. Or worse, via self talk or what's been ingrained in us by other people, we see ourselves in a negative light, so we end up heading the wrong direction. Visualizing the person you want to be is important. Self doubt can easily switch the good image you have of who you think you are with one that throws you off track, kills your motivation and sabotages your chances at achieving that person you want to be or that goal that was important to you. How we view ourselves should always be under construction process with tweaks and minor changes because we do change as we learn and experience more in life. no matter where you are in your own growth or self improvement you need to evaluate yourself to keep focused what you see yourself accomplishing. Life is always moving in more than one direction. And when you take time to renew your self-image, what you want to accomplish the person you want to be and know you can be, serves as projection for success. What you feel about yourself affects how other people view you. You radiate or emit an energy that helps people with similar goals be attracted to you. Like attracts like, path of least resistance. Take a few minutes each day to write down who you want to be and who you feel you are, and what you want to accomplish. Also write what you have accomplished already! Acknowledge your successes, big or small, to strengthen your self image. In doing this you will be strong and powerful and achieve more in less time. If you need help getting started on viewing yourself and or your qualities here's some starters: I like who I am because… ....I feel good about my… .....I really enjoy doing...… NUTRITIONCarbs get a bad rap! You need them to build muscle, the kind that increases your metabolism and lets you have your cake and eat it too! Three meals and 2-3 snacks is your goal. Meals should have protein, fats and starchy carbs and fibrous carbs. TRAININGMore exercises that cause problems.....and I just realized I forgot one in the podcast that I had intended to talk about, oops! I've already uploaded everything! I'll add that subject to the next podcast! Myth: Squat to 90 degrees (thigh parallel to floor)It was a staple in the “old days” but unfortunately many trainers-and I mean those of high school athletes, college and some pros still hold this to be true, yet we've know for years otherwise. Beware of the person that advises you do squats and stop at 90 degrees, thighs parallel to the floor! I found two great sites for information on anatomy and sports [See image Pain in the soft tissue of your knee ] When it comes the knee,the most unstable angle is at 90 degrees! This is where the ligaments are stressed the most! See knee anatomy image and you'll understand the stress on the ligaments when you stop at 90 degrees is shear force.Going below parallel engages the hamstrings and glutes to help stabilize the knee.What to do instead: Lower the weight! Increase flexibility and f

--3 w ago
Comments
Fit 255 Harmful Exercises, Best use of carbs, View Yourself

Fit 254 Unworthy Gym Exercises, Carbs When & Why, Make a Plan!

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 Extensionshear 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 leg ext. then do ¼ ROM reps Unworthy Exercise #2: Upright Barbell Rowbad for shoulder jointshoulders at maximum internal rotation plus under load!pinching of the bicep tendoncompressing the shoulder bursa makes bad posture worse!candidate for tendinitis & bursitisDo instead: Shrugs, row to neck (face pulls), Rotator cuff exercises Unworthy Exercise #3 & 4 Behind the neck exercises-Barbell Press and Lat Pulldowns No real world function or usestress on neck and cervical discs and nervesCan injure the rotator cuffIf you've ever done a pullup then you know its not the same as a pulldown.Most peo...

--SEP 26
Comments
Fit 254 Unworthy Gym Exercises, Carbs When & Why, Make a Plan!

Fit 253 Squat Myths, Support, Nutrition Starting Point

Fit 253: Three myths I still hear about squats (there's a lot more but these bug me the most); who is the most important person you need for support (hint: its not who you think) ; nutrition questions and where to start! Training Myths about squats that must stop! Three myths I still hear about squatting (there's a lot more but these bug me the most) 1. Squats are bad for the knees. 2. Smith machine squats are safer than regular squats. 3. Squats are bad for the back. Main takeaways:Squats done properly are good for the knees, as well as the metabolism and your entire musculature system!Studies have also shown that squatting below parallel depth increases the stability of the knee. Motivation Start the wheels of support in motion! Who is that outside objective person who can help? This may be a personal friend or someone you haven't met, or someone you follow on social media or someone you want to meet who can help you. Knowing your expectations makes a difference AND telling your s...

--SEP 21
Comments
Fit 253 Squat Myths, Support, Nutrition Starting Point

Fit 252: Training to failure-Find support-Why low carb diets fail

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 Here QuickFitClub Update: A new 4-week jump start series to begin soon! Be sure to get on our email list for first notice! TRAINING Should you always train to failure? Yes, no, maybe! What is training to failure? It's when you hit total muscular fatigue. That point during exercise when your "neuromuscular system can no longer produce adequate force to overcome workload." Why do we focus on training to failure? Because it activates the greatest number of motor units! Of course, there is mixed and inconclusive research on this topic and a few precautions to think about! Always training to failure can lead to over training and overuse injuries. ...

--SEP 1
Comments
Fit 252: Training to failure-Find support-Why low carb diets fail

Fit 251 Workout Methods, Belly Fat and Success

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 success! Updates on the new apparel sites and now available on Etsy, Ebay and soon Amazon! PS It seems iTunes doesn't have the Fitness genre anymore? But this is now labeled as Podcast. Not sure what I missed. Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 251 Workout Methods, Belly Fat and Success

--AUG 21
Comments
Fit 251 Workout Methods, Belly Fat and Success

Fit 250 Combining Methods, Fats for fatloss, questions for goals.

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 training for faster, more effective workouts. Study showed greater metabolic activity and higher afterburn from supersets than traditional straight set resistance exercise. Nutrition Fats for fat loss! Eat the right amount of fat for a lean body! Part 1: Omegas Eat foods that contain omega-3 fats such as fish, pasture-raised beef, pork, and organic dairy. Use a variety of sources such as nuts, olive oil, avocado, seeds for Omega-6 fats. Omega-3s support body composition and a better metabolism by improving insulin signaling to the cells. Plus they offer brain protection and lower inflammation. The omega-6 fat helps healthy tissue, nice sk...

--JUL 20
Comments
Fit 250 Combining Methods, Fats for fatloss, questions for goals.

Fit 249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself

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 tension mean greater motor unit recruitment for a longer period of time. This metabolic stress causes great effects on muscle growth. Motivation Celebrate Every Achievement and forgive yourself! Turn negative thoughts into supportive ones. www.fitgirlpodcast.com Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself

--JUL 13
Comments
Fit 249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself

Fit 248-5 Pandemic and Updates

This podcast deals with the 2020 pandemic, personal updates, the status of my other projects and some hints on how to make the covid-19 shut down possibly productive! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 248.5 Pandemic and Updates Take the Covid-19 Survey, click here. PeeWee the dog on YouTube Check out the new fitgirlpodcast.com site and the renovated FitnessMakeover.com site!

--MAY 31
Comments
Fit 248-5 Pandemic and Updates

Fit 248 Linear cycles for strength, Breakfast Benefits, Priorities and Emotional Obstacles

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, 6-8 reps Cycle 2-Week 4: High Volume Training Week; 12 RM for all exercises Cycle 3-Weeks 5-7 Rep zones: 8-10 reps, 6-8 reps, 4-6 reps Cycle 4-Week 8: High Volume Training Week; 12 RM for all exercises Cycle 5-Weeks 9-11 Rep zones: 6-8 reps, 4-6 reps, 2-4 reps Cycle 6-Week 12: High Volume Training Week; 12 RM for all exercises Nutrition: Breakfast BenefitsProbably the #1 way most people screw up their metabolism and block themselves from burning fat is skipping breakfast. Yet breakfast is such an easy thing to do and reap benefits! Breakfast sparks your metabolism, improves brain function and helps weight control by preventing starvation m...

--FEB 7
Comments
Fit 248 Linear cycles for strength, Breakfast Benefits, Priorities and Emotional Obstacles

Fit 247 Training Methods, Fad Diets, Visualization

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 or two traditional warm-up sets at 50%-70% of what you normally lift for that exercise, along with some light stretches would make a good warmup. As with all programs, the number of sets, reps and exercises will vary based on your goals, exercise history and fitness level. In this episode, you'll learn about three methods of eccentric training. Method 1: Eccentric emphasis. Here you focus on the lowering portion of the exercise. You can use variables such as a longer time of lowering or repetition schemes. For example, if your regular pace is 3 count up and 3 count down, change it to 3 count up and 6 count down. Or just think of it as regu...

--JAN 30
Comments
Fit 247 Training Methods, Fad Diets, Visualization

Latest Episodes

Fit 255 Harmful Exercises, Best use of carbs, View Yourself

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! MOTIVATION How 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 you see yourself, and can be negative or positive. And since your subconscious aligns with your thoughts it drives your actions to fulfill how you see your self. You subconscious and conscious want to be in agreement, unified. Which isn't always the case. If you see yourself one way and you truly believe it’s who you’re supposed to be, you subconscious will do everything it can to shift your life in that direction. The issue is that many of us don't stop and take a few seconds to see ourselves in any way, so there’s no driving force. Or worse, via self talk or what's been ingrained in us by other people, we see ourselves in a negative light, so we end up heading the wrong direction. Visualizing the person you want to be is important. Self doubt can easily switch the good image you have of who you think you are with one that throws you off track, kills your motivation and sabotages your chances at achieving that person you want to be or that goal that was important to you. How we view ourselves should always be under construction process with tweaks and minor changes because we do change as we learn and experience more in life. no matter where you are in your own growth or self improvement you need to evaluate yourself to keep focused what you see yourself accomplishing. Life is always moving in more than one direction. And when you take time to renew your self-image, what you want to accomplish the person you want to be and know you can be, serves as projection for success. What you feel about yourself affects how other people view you. You radiate or emit an energy that helps people with similar goals be attracted to you. Like attracts like, path of least resistance. Take a few minutes each day to write down who you want to be and who you feel you are, and what you want to accomplish. Also write what you have accomplished already! Acknowledge your successes, big or small, to strengthen your self image. In doing this you will be strong and powerful and achieve more in less time. If you need help getting started on viewing yourself and or your qualities here's some starters: I like who I am because… ....I feel good about my… .....I really enjoy doing...… NUTRITIONCarbs get a bad rap! You need them to build muscle, the kind that increases your metabolism and lets you have your cake and eat it too! Three meals and 2-3 snacks is your goal. Meals should have protein, fats and starchy carbs and fibrous carbs. TRAININGMore exercises that cause problems.....and I just realized I forgot one in the podcast that I had intended to talk about, oops! I've already uploaded everything! I'll add that subject to the next podcast! Myth: Squat to 90 degrees (thigh parallel to floor)It was a staple in the “old days” but unfortunately many trainers-and I mean those of high school athletes, college and some pros still hold this to be true, yet we've know for years otherwise. Beware of the person that advises you do squats and stop at 90 degrees, thighs parallel to the floor! I found two great sites for information on anatomy and sports [See image Pain in the soft tissue of your knee ] When it comes the knee,the most unstable angle is at 90 degrees! This is where the ligaments are stressed the most! See knee anatomy image and you'll understand the stress on the ligaments when you stop at 90 degrees is shear force.Going below parallel engages the hamstrings and glutes to help stabilize the knee.What to do instead: Lower the weight! Increase flexibility and f

--3 w ago
Comments
Fit 255 Harmful Exercises, Best use of carbs, View Yourself

Fit 254 Unworthy Gym Exercises, Carbs When & Why, Make a Plan!

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 Extensionshear 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 leg ext. then do ¼ ROM reps Unworthy Exercise #2: Upright Barbell Rowbad for shoulder jointshoulders at maximum internal rotation plus under load!pinching of the bicep tendoncompressing the shoulder bursa makes bad posture worse!candidate for tendinitis & bursitisDo instead: Shrugs, row to neck (face pulls), Rotator cuff exercises Unworthy Exercise #3 & 4 Behind the neck exercises-Barbell Press and Lat Pulldowns No real world function or usestress on neck and cervical discs and nervesCan injure the rotator cuffIf you've ever done a pullup then you know its not the same as a pulldown.Most peo...

--SEP 26
Comments
Fit 254 Unworthy Gym Exercises, Carbs When & Why, Make a Plan!

Fit 253 Squat Myths, Support, Nutrition Starting Point

Fit 253: Three myths I still hear about squats (there's a lot more but these bug me the most); who is the most important person you need for support (hint: its not who you think) ; nutrition questions and where to start! Training Myths about squats that must stop! Three myths I still hear about squatting (there's a lot more but these bug me the most) 1. Squats are bad for the knees. 2. Smith machine squats are safer than regular squats. 3. Squats are bad for the back. Main takeaways:Squats done properly are good for the knees, as well as the metabolism and your entire musculature system!Studies have also shown that squatting below parallel depth increases the stability of the knee. Motivation Start the wheels of support in motion! Who is that outside objective person who can help? This may be a personal friend or someone you haven't met, or someone you follow on social media or someone you want to meet who can help you. Knowing your expectations makes a difference AND telling your s...

--SEP 21
Comments
Fit 253 Squat Myths, Support, Nutrition Starting Point

Fit 252: Training to failure-Find support-Why low carb diets fail

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 Here QuickFitClub Update: A new 4-week jump start series to begin soon! Be sure to get on our email list for first notice! TRAINING Should you always train to failure? Yes, no, maybe! What is training to failure? It's when you hit total muscular fatigue. That point during exercise when your "neuromuscular system can no longer produce adequate force to overcome workload." Why do we focus on training to failure? Because it activates the greatest number of motor units! Of course, there is mixed and inconclusive research on this topic and a few precautions to think about! Always training to failure can lead to over training and overuse injuries. ...

--SEP 1
Comments
Fit 252: Training to failure-Find support-Why low carb diets fail

Fit 251 Workout Methods, Belly Fat and Success

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 success! Updates on the new apparel sites and now available on Etsy, Ebay and soon Amazon! PS It seems iTunes doesn't have the Fitness genre anymore? But this is now labeled as Podcast. Not sure what I missed. Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 251 Workout Methods, Belly Fat and Success

--AUG 21
Comments
Fit 251 Workout Methods, Belly Fat and Success

Fit 250 Combining Methods, Fats for fatloss, questions for goals.

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 training for faster, more effective workouts. Study showed greater metabolic activity and higher afterburn from supersets than traditional straight set resistance exercise. Nutrition Fats for fat loss! Eat the right amount of fat for a lean body! Part 1: Omegas Eat foods that contain omega-3 fats such as fish, pasture-raised beef, pork, and organic dairy. Use a variety of sources such as nuts, olive oil, avocado, seeds for Omega-6 fats. Omega-3s support body composition and a better metabolism by improving insulin signaling to the cells. Plus they offer brain protection and lower inflammation. The omega-6 fat helps healthy tissue, nice sk...

--JUL 20
Comments
Fit 250 Combining Methods, Fats for fatloss, questions for goals.

Fit 249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself

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 tension mean greater motor unit recruitment for a longer period of time. This metabolic stress causes great effects on muscle growth. Motivation Celebrate Every Achievement and forgive yourself! Turn negative thoughts into supportive ones. www.fitgirlpodcast.com Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself

--JUL 13
Comments
Fit 249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself

Fit 248-5 Pandemic and Updates

This podcast deals with the 2020 pandemic, personal updates, the status of my other projects and some hints on how to make the covid-19 shut down possibly productive! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 248.5 Pandemic and Updates Take the Covid-19 Survey, click here. PeeWee the dog on YouTube Check out the new fitgirlpodcast.com site and the renovated FitnessMakeover.com site!

--MAY 31
Comments
Fit 248-5 Pandemic and Updates

Fit 248 Linear cycles for strength, Breakfast Benefits, Priorities and Emotional Obstacles

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, 6-8 reps Cycle 2-Week 4: High Volume Training Week; 12 RM for all exercises Cycle 3-Weeks 5-7 Rep zones: 8-10 reps, 6-8 reps, 4-6 reps Cycle 4-Week 8: High Volume Training Week; 12 RM for all exercises Cycle 5-Weeks 9-11 Rep zones: 6-8 reps, 4-6 reps, 2-4 reps Cycle 6-Week 12: High Volume Training Week; 12 RM for all exercises Nutrition: Breakfast BenefitsProbably the #1 way most people screw up their metabolism and block themselves from burning fat is skipping breakfast. Yet breakfast is such an easy thing to do and reap benefits! Breakfast sparks your metabolism, improves brain function and helps weight control by preventing starvation m...

--FEB 7
Comments
Fit 248 Linear cycles for strength, Breakfast Benefits, Priorities and Emotional Obstacles

Fit 247 Training Methods, Fad Diets, Visualization

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 or two traditional warm-up sets at 50%-70% of what you normally lift for that exercise, along with some light stretches would make a good warmup. As with all programs, the number of sets, reps and exercises will vary based on your goals, exercise history and fitness level. In this episode, you'll learn about three methods of eccentric training. Method 1: Eccentric emphasis. Here you focus on the lowering portion of the exercise. You can use variables such as a longer time of lowering or repetition schemes. For example, if your regular pace is 3 count up and 3 count down, change it to 3 count up and 6 count down. Or just think of it as regu...

--JAN 30
Comments
Fit 247 Training Methods, Fad Diets, Visualization
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