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Fit Girl Guide Podcast

Kira Langolf

14
Followers
25
Plays
Fit Girl Guide Podcast

Fit Girl Guide Podcast

Kira Langolf

14
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 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

Fit 246 Effective Sets, Protein, Get on Track!

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 of time utilizing one method...

36 MIN2019 DEC 27
Comments
Fit 246 Effective Sets, Protein, Get on Track!

Fit 245: Best Ball Exercises, Success, Low Carb Mistakes

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! TrainingThe Top 3 Best Exercises on the Stability Ball: Ab crunches over the ballAnything that uses the ball as a bench, such as lying triceps extensions, chest flyes or chest press.Lying Leg Curl with bridge for hamstrings Listen to the full episode on why these are the best exercises for stability ball and how to get the most effective workouts using these exercises! MotivationIn part 2 of the 4-Part program to increase your self esteem and Banish Your Inner Bully, we focus on how to recognize and acknowledge your own successes! Identify your successes.Be a Victor.Be thankful.Help others.Accept compliments.Listen to the podcast to hear how to use these to achieve your goals faster! NutritionThe holidays are here, which means fitting into clothes that don't fit and getting there fast! You may go low carb to get the result yo...

--2019 NOV 7
Comments
Fit 245: Best Ball Exercises, Success, Low Carb Mistakes

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...

--2019 JUN 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 MIN2019 MAY 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.

--2019 MAY 17
Comments
In case you missed it! 2 Videos

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...

--2019 MAY 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...

--2019 MAY 16
Comments
Fit 211: Ripped Abs and Top Tips

Latest Episodes

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

Fit 246 Effective Sets, Protein, Get on Track!

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 of time utilizing one method...

36 MIN2019 DEC 27
Comments
Fit 246 Effective Sets, Protein, Get on Track!

Fit 245: Best Ball Exercises, Success, Low Carb Mistakes

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! TrainingThe Top 3 Best Exercises on the Stability Ball: Ab crunches over the ballAnything that uses the ball as a bench, such as lying triceps extensions, chest flyes or chest press.Lying Leg Curl with bridge for hamstrings Listen to the full episode on why these are the best exercises for stability ball and how to get the most effective workouts using these exercises! MotivationIn part 2 of the 4-Part program to increase your self esteem and Banish Your Inner Bully, we focus on how to recognize and acknowledge your own successes! Identify your successes.Be a Victor.Be thankful.Help others.Accept compliments.Listen to the podcast to hear how to use these to achieve your goals faster! NutritionThe holidays are here, which means fitting into clothes that don't fit and getting there fast! You may go low carb to get the result yo...

--2019 NOV 7
Comments
Fit 245: Best Ball Exercises, Success, Low Carb Mistakes

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...

--2019 JUN 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 MIN2019 MAY 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.

--2019 MAY 17
Comments
In case you missed it! 2 Videos

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...

--2019 MAY 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...

--2019 MAY 16
Comments
Fit 211: Ripped Abs and Top Tips
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