{"id":3596,"date":"2025-01-30T12:55:40","date_gmt":"2025-01-30T12:55:40","guid":{"rendered":"https:\/\/fitgirlpodcast.com\/show\/episodes\/s18e3-fit-312-false-fitness-claims-easy-meal-prep-understand-and-overcome-self-sabotage-in-fitness\/"},"modified":"2026-04-24T11:00:30","modified_gmt":"2026-04-24T11:00:30","slug":"s18e3-fit-312-false-fitness-claims-easy-meal-prep-understand-and-overcome-self-sabotage-in-fitness","status":"publish","type":"post","link":"https:\/\/fitgirlpodcast.com\/show\/episodes\/s18e3-fit-312-false-fitness-claims-easy-meal-prep-understand-and-overcome-self-sabotage-in-fitness\/","title":{"rendered":"S18E3 &#8211; Fit 312 False Fitness Claims, Easy Meal Prep, Understand and Overcome Self-Sabotage in Fitness"},"content":{"rendered":"<audio class=\"wp-audio-shortcode\" id=\"audio-3596-1\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/pinecast.com\/listen\/cb7238d3-d699-4266-9408-07837f8157f3.mp3?_=1\" \/><a href=\"https:\/\/pinecast.com\/listen\/cb7238d3-d699-4266-9408-07837f8157f3.mp3\">https:\/\/pinecast.com\/listen\/cb7238d3-d699-4266-9408-07837f8157f3.mp3<\/a><\/audio>\n<p>In this episode:  Exposing false fitness claims like lose 10 pounds in a week or get a flat tummy in 7 days, a complete guide to meal prep for saving time, calories and reaching your goal faster, and Practical Strategies to Prevent Fitness Self-Sabotage. <\/p>\n<p>Videos, Creators and Links mentioned in this episode:  <\/p>\n<ul>\n<li>Motivation in Minutes <a href=\"https:\/\/www.youtube.com\/watch?v=gsMAUado2u4\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=gsMAUado2u4<\/a><\/li>\n<li>Practice Makes _____ <a href=\"https:\/\/www.youtube.com\/watch?v=Un8mnaSpxJA\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=Un8mnaSpxJA<\/a><\/li>\n<li>Fitness Makeover 28-day Program <a href=\"https:\/\/kiralangolf.systeme.io\/4a7f5397\" rel=\"nofollow\">https:\/\/kiralangolf.systeme.io\/4a7f5397<\/a> <\/li>\n<li>FREE 7-Day Mind Body Program <a href=\"https:\/\/fitgirlpodcast.com\/show\/7-day-mind-body-makeover\/\" rel=\"nofollow\">https:\/\/fitgirlpodcast.com\/show\/7-day-mind-body-makeover\/<\/a><\/li>\n<\/ul>\n<p>NEW! Mind Over Body: Mindset Makeover<br \/>\nAvailable now at <a href=\"http:\/\/lulu.com\" rel=\"nofollow\">lulu.com<\/a> bookstore: (coming soon to Amazon and other retailers)<\/p>\n<ul>\n<li><a href=\"https:\/\/www.lulu.com\/shop\/kira-langolf\/mind-over-body-mindset-makeover\/paperback\/product-dyzy26p.html?q=mind+over+body&amp;page=1&amp;pageSize=4\" rel=\"nofollow\">Paperback<\/a>  <\/li>\n<li><a href=\"https:\/\/www.lulu.com\/shop\/kira-langolf\/mind-over-body-mindset-makeover-three-truths-to-transform-your-body-mind-and-life\/ebook\/product-jeqjkgm.html?q=mind+over+body&amp;page=1&amp;pageSize=4\" rel=\"nofollow\">eBook <\/a><\/li>\n<\/ul>\n<p>Asked discussed in Training Section:<\/p>\n<ul>\n<li>Strongly Recommended: <a href=\"https:\/\/www.youtube.com\/@DoctorMike\" rel=\"nofollow\">https:\/\/www.youtube.com\/@DoctorMike <\/a> Gives straight info on diet claims, fitness and health topics<\/li>\n<li>\u201c<a href=\"https:\/\/www.youtube.com\/watch?v=UT7ZoZmtfJA&amp;t=34s&amp;pp=ygUs4oCcOCBUaGluZ3MgTm9ib2R5IFRlbGxzIFlvdSBBYm91dCBCZWxseSBGYXQ%3D\" rel=\"nofollow\">8 Things Nobody Tells You About Belly Fat&amp;quot; by Gravity Transformation &#8211; Fat Loss Experts<\/a> <a href=\"https:\/\/www.youtube.com\/watch?v=UT7ZoZmtfJA&amp;t=34s&amp;pp=ygUs4oCcOCBUaGluZ3MgTm9ib2R5IFRlbGxzIFlvdSBBYm91dCBCZWxseSBGYXQ%3D\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=UT7ZoZmtfJA&amp;t=34s&amp;pp=ygUs4oCcOCBUaGluZ3MgTm9ib2R5IFRlbGxzIFlvdSBBYm91dCBCZWxseSBGYXQ%3D<\/a><\/li>\n<li>&quot;<a href=\"https:\/\/www.youtube.com\/watch?v=XM1JPtF_vdA&amp;pp=ygVCQ2FuIFlvdSAnU3BvdCBSZWR1Y2UnIEZhdD8gTXl0aC1idXN0aW5nIHRoZSBNZXRhYm9saXNtIG9mIEZhdCBMb3Nz\" rel=\"nofollow\">Can You &amp;#x27;Spot Reduce&amp;#x27; Fat? Myth-busting the Metabolism of Fat Loss<\/a>&quot; by Jeff Nippard  <a href=\"https:\/\/www.youtube.com\/watch?v=XM1JPtF_vdA&amp;pp=ygVCQ2FuIFlvdSAnU3BvdCBSZWR1Y2UnIEZhdD8gTXl0aC1idXN0aW5nIHRoZSBNZXRhYm9saXNtIG9mIEZhdCBMb3Nz\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=XM1JPtF_vdA&amp;pp=ygVCQ2FuIFlvdSAnU3BvdCBSZWR1Y2UnIEZhdD8gTXl0aC1idXN0aW5nIHRoZSBNZXRhYm9saXNtIG9mIEZhdCBMb3Nz<\/a><\/li>\n<\/ul>\n<p>=================================<br \/>\nHow to work or connect with me:<br \/>\n =================================<br \/>\n\ud83d\udcaa\ud83c\udffb One-on-One <a href=\"https:\/\/calendly.com\/fitgirlusa\/\" rel=\"nofollow\">Consulting https:\/\/calendly.com\/fitgirlusa\/ <\/a><br \/>\n\ud83c\udf89 Start Your 2<a href=\"https:\/\/kiralangolf.systeme.io\/4a7f5397\" rel=\"nofollow\">8-Day Fitness Makeover: Includes Workouts-What to do, Nutrition-What to eat, Mindset-Find your focus! <\/a><br \/>\n<a href=\"https:\/\/kiralangolf.systeme.io\/4a7f5397\" rel=\"nofollow\">https:\/\/kiralangolf.systeme.io\/4a7f5397 <\/a><br \/>\n\ud83c\udfcb\ud83c\udffb Workout <a href=\"https:\/\/fitgirldesigns.com\" rel=\"nofollow\">Motivation Wear: https:\/\/fitgirldesigns.com <\/a><\/p>\n<p>=================================<br \/>\nFree Guides:<br \/>\n=================================<br \/>\n\ud83e\udd2b Top 10 Weight Loss <a href=\"https:\/\/tinyurl.com\/fitgirlusa\" rel=\"nofollow\">Secrets https:\/\/tinyurl.com\/fitgirlusa<\/a><br \/>\n\ud83e\udd297-Day Mind Body <a href=\"https:\/\/tinyurl.com\/bodymindfitness\" rel=\"nofollow\">Makeover https:\/\/tinyurl.com\/bodymindfitness <\/a><\/p>\n<p>=========================================<br \/>\nWorkout Gear I use and Recommend*<br \/>\n=========================================<br \/>\n<a href=\"https:\/\/amzn.to\/4gw0SaL\" rel=\"nofollow\">Resistance Bands: https:\/\/amzn.to\/4gw0SaL <\/a><br \/>\n<a href=\"https:\/\/amzn.to\/3VYDMkQ\" rel=\"nofollow\">Adjustable Dumbbells: https:\/\/amzn.to\/3VYDMkQ PowerBlock ( I use &amp;amp; LOVE!) https:\/\/amzn.to\/3VYDMkQ <\/a><br \/>\n<a href=\"https:\/\/amzn.to\/3tLHGCv\" rel=\"nofollow\">Exercise Mat Thick Padded: https:\/\/amzn.to\/3tLHGCv<\/a><br \/>\nYoga 1&quot; Thick Mat: <a href=\"https:\/\/amzn.to\/3sg9Vsl\" rel=\"nofollow\">https:\/\/amzn.to\/3sg9Vsl<\/a><br \/>\nYoga Blocks: <a href=\"https:\/\/amzn.to\/3tKfgIQ\" rel=\"nofollow\">https:\/\/amzn.to\/3tKfgIQ<\/a> (Always good to have two for various poses and stretch classes!)<br \/>\n<a href=\"https:\/\/amzn.to\/40ejsN6\" rel=\"nofollow\">Stability Ball: https:\/\/amzn.to\/40ejsN6 (For most women Medium size, Small if 5 ft or under) <\/a><br \/>\nMikolo Cable Pulley System: <a href=\"https:\/\/amzn.to\/41V7n2y\" rel=\"nofollow\">https:\/\/amzn.to\/41V7n2y<\/a><br \/>\n<a href=\"https:\/\/www.youtube.com\/watch?v=v7V9Mk-70zk\" rel=\"nofollow\">See my Mikolo Cable Pulley System: Video Review here https:\/\/www.youtube.com\/watch?v=v7V9Mk-70zk <\/a><\/p>\n<p>*Some product links are affiliate links, meaning I&#8217;ll receive a small commission if you buy something and it helps support the channel to keep it free! Thanks! <\/p>\n<p>================<br \/>\nPodcasts<br \/>\n================<br \/>\nPodcast: Fit Girl Your Guide to Getting in Shape: Training, Nutrition and Motivation Website: <a href=\"https:\/\/fitgirlpodcast.com\" rel=\"nofollow\">https:\/\/fitgirlpodcast.com<\/a><br \/>\nYouTube Podcasts Playlist: <a href=\"https:\/\/www.youtube.com\/watch?v=L7quv5EPKsE&amp;list=PLI3lVmSlJqa410oMgropZuk1dng8HTqvT&amp;pp=gAQBiAQB\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=L7quv5EPKsE&amp;list=PLI3lVmSlJqa410oMgropZuk1dng8HTqvT&amp;pp=gAQBiAQB<\/a><br \/>\nAvailable on Spotify, Apple Podcasts, YouTube and all other major podcast outlets.<\/p>\n<p>Podcast: Strong and Powerful<br \/>\n<a href=\"https:\/\/strongandpowerful.podbean.com\/\" rel=\"nofollow\">https:\/\/strongandpowerful.podbean.com\/<\/a><br \/>\nYouTube Channel: <a href=\"https:\/\/www.youtube.com\/@Strongandpowerful\" rel=\"nofollow\">https:\/\/www.youtube.com\/@Strongandpowerful<\/a><\/p>\n<p>====================<br \/>\n<a href=\"https:\/\/www.youtube.com\/@Fitnessmakeover\" rel=\"nofollow\">Popular YouTube Playlists <\/a><br \/>\n====================<br \/>\nNutrition Guides: Proper Nutrition plays a huge role in results for definition, strength and tone. Learn what you should be focusing on in nutrition to get fastest results. <a href=\"https:\/\/www.youtube.com\/playlist?list=PLI3lVmSlJqa6JJ4T4YhFM2x6Hep_HfbkO\" rel=\"nofollow\">https:\/\/www.youtube.com\/playlist?list=PLI3lVmSlJqa6JJ4T4YhFM2x6Hep_HfbkO<\/a> <\/p>\n<p>Motivation: <a href=\"https:\/\/www.youtube.com\/watch?v=j_F8pBfg3B4&amp;list=PLI3lVmSlJqa5CKtwQxLwM5mH5jmXIFTMI\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=j_F8pBfg3B4&amp;list=PLI3lVmSlJqa5CKtwQxLwM5mH5jmXIFTMI<\/a> <\/p>\n<p>Relaxation, Affirmations and Meditations: <a href=\"https:\/\/www.youtube.com\/watch?v=WzLPmRch-8k&amp;list=PLI3lVmSlJqa51fw2lgK7NdovU5TbpP1dg&amp;pp=gAQBiAQB\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=WzLPmRch-8k&amp;list=PLI3lVmSlJqa51fw2lgK7NdovU5TbpP1dg&amp;pp=gAQBiAQB<\/a> <\/p>\n<p>Frequency Healing, Sound Wave Therapy, Yoga Music Playlist: <a href=\"https:\/\/www.youtube.com\/watch?v=drmpyte7hgA&amp;list=PLI3lVmSlJqa7KVqldQx0kjk17Ym9NGhj0\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=drmpyte7hgA&amp;list=PLI3lVmSlJqa7KVqldQx0kjk17Ym9NGhj0<\/a> <\/p>\n<p>Follow along exercise classes: <a href=\"https:\/\/www.youtube.com\/@Fitnessmakeover\/playlists?view=50&amp;sort=dd&amp;shelf_id=3\" rel=\"nofollow\">https:\/\/www.youtube.com\/@Fitnessmakeover\/playlists?view=50&amp;sort=dd&amp;shelf_id=3<\/a> <\/p>\n<p>My Amazon Favorites Programs: Amazon Prime (I can\u2019t live without it!): <a href=\"https:\/\/amzn.to\/40hUX1I\" rel=\"nofollow\">https:\/\/amzn.to\/40hUX1I<\/a> Amazon Fresh: <a href=\"https:\/\/amzn.to\/3SjqsX7\" rel=\"nofollow\">https:\/\/amzn.to\/3SjqsX7<\/a> <\/p>\n<p>This video description contains affiliate links. If you click on one of them, I may receive a commission, but this will not affect your pricing. Thanks for your support! <\/p>\n<p>Licensing Images, Video and Sound Effects provided by <a href=\"http:\/\/canva.com\" rel=\"nofollow\">canva.com<\/a> Music <a href=\"http:\/\/DigitalJuice.com\" rel=\"nofollow\">DigitalJuice.com<\/a> <\/p>\n<p>====================<br \/>\nSocial Media &amp; Websites<br \/>\n====================<br \/>\nFacebook page <a href=\"https:\/\/www.facebook.com\/fitgirlusa\" rel=\"nofollow\">https:\/\/www.facebook.com\/fitgirlusa<\/a><br \/>\nInstagram @fitgirlpodcast<br \/>\nTwitter (X) @fitgirl<br \/>\n<a href=\"https:\/\/fitgirlpodcast.com\" rel=\"nofollow\">https:\/\/fitgirlpodcast.com<\/a><br \/>\n<a href=\"https:\/\/fitnessmakeover.com\" rel=\"nofollow\">https:\/\/fitnessmakeover.com<\/a><br \/>\n<a href=\"https:\/\/fitgirldesigns.com\" rel=\"nofollow\">https:\/\/fitgirldesigns.com<\/a><\/p>\n<p>Support Fit Girl Guide Podcast by contributing to their tip jar: <a href=\"https:\/\/tips.pinecast.com\/jar\/fit-girl-guide-podcast\" rel=\"payment nofollow\">https:\/\/tips.pinecast.com\/jar\/fit-girl-guide-podcast<\/a><\/p>\n<p>Find out more at <a href=\"https:\/\/fit-girl-guide-podcast.pinecast.co\" rel=\"nofollow\">https:\/\/fit-girl-guide-podcast.pinecast.co<\/a><\/p>\n<p>This podcast is powered by <a href=\"https:\/\/pinecast.com\" rel=\"nofollow\">Pinecast<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In this episode: Exposing false fitness claims like lose 10 pounds in a week or get a flat tummy in 7 days, a complete guide to meal prep for saving [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":3597,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[2],"tags":[],"class_list":["post-3596","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-episodes"],"_links":{"self":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts\/3596","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/comments?post=3596"}],"version-history":[{"count":2,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts\/3596\/revisions"}],"predecessor-version":[{"id":3608,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts\/3596\/revisions\/3608"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/media\/3597"}],"wp:attachment":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/media?parent=3596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/categories?post=3596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/tags?post=3596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}