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http://fitgirlpodcast.com/portal
Your Guide to Getting in Shape!Sun, 27 Sep 2020 15:56:21 +0000en-US
hourly
1 https://wordpress.org/?v=6.9.4http://fitgirlpodcast.com/portal/wp-content/uploads/2021/02/cropped-fitgirlpodcast_apple-32x32.pngPodcast – Fit Girl Podcast
http://fitgirlpodcast.com/portal
3232Training, Nutrition and Motivation! Tips and strategies in training, nutrition and motivation to lose weight, tone, tighten, increase confidence, boost metabolism and eliminate bad habits!Kira LangolffalseepisodicKira Langolffitnessbimbo@aol.compodcastMotivation-Training- Nutrition Simple, proven steps to improve your health, body, productivity, focus and self-esteem! Tips, advice, instruction and more!Fit 254 Unworthy Gym Exercises, Carbs When & Why, Make a Plan!
http://fitgirlpodcast.com/portal/podcast-episode/fit-254-unworthy-gym-exercises-carbs-when-why-make-a-plan/
Sat, 26 Sep 2020 22:01:28 +0000https://fitgirlpodcast.com/portal/?p=1864Read More]]>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 c...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 knee* contracts quadriceps with no co-contraction of the hamstrings* Do instead: Squats, but ...if you only have access to the leg ext. then do ¼ ROM reps
Unworthy Exercise #2: Upright Barbell Row* bad for shoulder joint * shoulders at maximum internal rotation plus under load! * pinching of the bicep tendon * compressing the shoulder bursa
makes bad posture worse! * candidate for tendinitis & bursitis * Do 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 use* stress on neck and cervical discs and nerves * Can injure the rotator cuff * If you've ever done a pullup then you know its not the same as a pulldown. * Most people not strong enough to do a pullup so we work on them activating the back muscles with the FRONT pull down. * Do instead: pullups, hangs with scap contraction NutritionWhen your goal is fat loss:* eat foods that are nutrient dense* Foods that make you feel full* avoid cravings* Foods to provide energy* Foods with high nutritional benefit, ie not empty calories. * First priority is good nutrition habits* Other first priority: Plan your meals! Meals should be a little higher protein diet with real, whole foods (vs packaged) such as meat, fish, eggs, plan yogurt, nuts, beans, vegetables, and fruit. Preworkout carbs - A tip and a myth: There is no carb loading for a workout! Most likely, You don’t need to eat carbs for pre-workout energy. As long as you have consistent eating pattern you should be fine. Muscle glycogen provides more than enough fuel for an hour workout. And your workouts shouldn't be much longer than that, possible a tad more if you do a slow warmup and cooldown. Post workout carbs- Another tip and a myth: Bulking with carbs after a workout is not necessary. Sure, after training is a good time to have carbs to help with recovery, but it not the end of the world if you delay those carbs to your next meal. However, Post-workout can be one of the optimal times to eat higher carb foods (which means those carbs that are not green vegetables and low- glycemic fruits).Here's why:* After a workout, your metabolism is increases so you’ll be burn calories quicker.* For recovery, the body uses carbs to replenish muscle glycogen instead of storing them as fat. * Carbs release insulin, but foods high in protein can also elevate insulin. * Insulin is the storage hormone produced by the pancreas in response to food, which regulates the amount of glucose in the blood. * Insulin warehouses the stored form of glucose, known as glycogen, in muscles and the liver. * Insulin helps in recovery several ways: * It enables amino acids to repair damaged tissues and build muscle mass.
These effects are considered anabolic or muscle building.
workouts invokes a variety of stress responses in the body. * Inflammatory
response. This occurs when you push your muscle and metabolic limits.
if no inflammation is initiated, then strength and related performance
adaptations would be impossible. You need it to get better! So your
body produces inflammatory products and insulin increases recovery by
way of suppressing them.]]>Kira LangolffullfalseFit 253 Squat Myths, Support, Nutrition Starting Point
http://fitgirlpodcast.com/portal/podcast-episode/fit-253-squat-myths-support-nutrition-starting-point/
Mon, 21 Sep 2020 23:15:05 +0000https://fitgirlpodcast.com/portal/?p=1859Read More]]>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 support group what
you need and expect keeps them from guessing and enables them to
truly help you.
Nutrition Wondering where to start? First start with a food log and calculate your calories and grams of protein, carbs and fats. If your body isn't changing and you
think you are doing everything right, then the answer is one of two
things: Either* You are not doing what you think you are in terms
of workout frequency and intensity or* You are not doing what you
think you are in terms of food intake-substance and timing. If you fall into the “I've been doing
it all and still don't see changes” category, then do the log or do a program with me! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below:
via Blogger https://ift.tt/35VdlDj]]>Kira LangolffullfalseFit 252: Training to failure-Find support-Why low carb diets fail
http://fitgirlpodcast.com/portal/podcast-episode/fit-252-training-to-failure-find-support-why-low-carb-diets-fail/
Tue, 01 Sep 2020 00:54:57 +0000https://fitgirlpodcast.com/portal/?p=1857Read More]]>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.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! TRAININGShould 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. My opinion is that you don't have to go to failure all the time. Use it as a parameter like any other training protocol. How would you use it? You can alternate going to failure in exercises, sets, workouts or cycles. End an exercise regardless of the failure point if technique is about to be. compromised. MOTIVATIONDo you know here to find the help and support you need to make your goals a reality? Make a list of the people, groups, websites, forums, apps or organizations whose help could be imperative to achieving your goals. Sometimes, a single person can give you an idea or inspiration to take the next step. Share in the comments or on the Facebook Page, what groups, forums, apps have helped you in your fitness goals. NUTRITIONThere's plenty of reasons why low carb diets don't work for long term weight loss. Sure, in the beginning they work, just like most diets [aka- regimented eating plans]. There are a few little known or often overlooked reasons why low carb diets fail. First of all you need carbs! Maybe not as many as you think, but you still need them. The amount of carbs you intake, the timing of carbs and the combining of carbs with other foods are three major t...]]>Kira LangolffullfalseFit 251 Workout Methods, Belly Fat and Success
http://fitgirlpodcast.com/portal/podcast-episode/fit-251-workout-methods-belly-fat-and-success/
Fri, 21 Aug 2020 23:15:03 +0000https://fitgirlpodcast.com/portal/?p=1855Read More]]>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 p...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:
via Blogger https://ift.tt/327L34U]]>Kira LangolffullfalseFit 250 Combining Methods, Fats for fatloss, questions for goals.
http://fitgirlpodcast.com/portal/podcast-episode/fit-250-combining-methods-fats-for-fatloss-questions-for-goals/
Mon, 20 Jul 2020 21:01:47 +0000https://fitgirlpodcast.com/portal/?p=1821Read More]]>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!
Fitness wear at the Pro Shop!
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 skin, hair, and healthy joints.
Supplementation is a good way to get omegas.
Part 2: Food combinations
Eat fat with protein and plants (vegetables or fruit)and have less carbs. Steady blood sugar levels are key to fat loss, maintaining a good, high metabolism, and good energy levels.
Motivation
Write your goals and assess four questions. This is the first of the four:
What difficulties stand between you and your goal?
Think about the difficulties or obstacles that may have stood ( or now stand) between you your goal. Do you know why you haven't achieved this goal already? Is something holding you back? Is it your past, your mind, your experiences? What problems do you have to solve, what difficulties do you have to overcome, to achieve your goal?
Write them all down. Collaborate with a friend, coach or mentor then create stepping stones to reaching that goal.
More questions to help you clarify your goals in the next episode!
Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below:
fullfalseFit249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself
http://fitgirlpodcast.com/portal/podcast-episode/fit249-high-intensity-training-and-metabolism-low-carb-fat-loss-mistakes-celebrate-and-forgive-yourself/
Mon, 13 Jul 2020 18:11:38 +0000https://fitgirlpodcast.com/portal/?p=1797Read More]]>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
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: