Fit Girl: Your Guide to Getting In Shape

Fit 140: Fears, Exercise and Foods

kira@allinoneworkout.com (Kira Langolf) — Tue, 17 Jan 2012 11:45:44 PST

I AM SO SORRY!! For anyone who was inundated with e-mails from me after the last podcast. Somehow it triggered the release of all the newsletters and previous podcast updates at once. YIKES!!Hopefully, it is now fixed and this podcast will return us to normal (if there is such a thing!).MOTIVATION:Fight the fear! What are your biggest fitness fears and frustrations (ie obstacles)when it comes to

Fit 139: Dos and Don'ts for the New Year!

kira@allinoneworkout.com (Kira Langolf) — Wed, 11 Jan 2012 10:06:25 PST

Updates/News:Happy New Year! Join us on Facebook.com/fitgirlusa for daily recipes, challenges and lots of motivation! My personal updates & goals for this year! Price reductions on all my dvds at Amazon.com!MotivationSet goals make them specific, not general and set a time frame deadline. Post them on Facebook for accountability!Nutrition:Gold members now have full access to Fast track program

Fit 138: Fat Burners Explained

kira@allinoneworkout.com (Kira Langolf) — Sat, 24 Dec 2011 11:10:30 PST

With the new year comes renewed fitness & weight loss goals!One of the biggest supplement area is the "fat burner" category. Keep in mind that supplements are there to "supplement" the exercise and nutrition work that you do. Even though they are called "fat burners" , these supplements won't melt fat off of you without some added effort on your part. The real mechanism is the increase in

Fit 137: Outside Exercise, Holiday Guide, Motivation

kira@allinoneworkout.com (Kira Langolf) — Tue, 29 Nov 2011 11:37:23 PST

Stay on track with your fitness goals! Use these "anywhere" exercises combined with the Holiday guide and dose of motivation!NutritionHoliday time always has nutrition challenges! In this episode, a nutrition survival guide! How to stay on track and avoid the fat!MotivationThe key goal is to get in shape and stay in shape! If you'd told me 20 years ago that I'd be able to eat what I want, stay in

Fit 136: Vitamin C & Russian Anabolic VideoCast

kira@allinoneworkout.com (Kira Langolf) — Wed, 09 Nov 2011 13:10:12 PST

This is a video podcast of two excellent supplements for weight loss, lean muscle and general good health!

Fit 135: Squats, Protein and Facebook

kira@allinoneworkout.com (Kira Langolf) — Wed, 26 Oct 2011 14:30:53 PDT

Exercise myths, motivation and metabolism boosting!TRAININGMyths and questions regarding squats! Are they good for your knees? Is the Smith Machine good for leg training? Find out in this episode!NUTRITIONWhat can protein do for you? What is protein synthesis? Lean more in this episode.MOTIVATIONSome one has been in your shoes and can help support you and inspire you! Visit FitgirlUSA on

Fit 134: Improper Form & Top Fitness Mistakes

kira@allinoneworkout.com (Kira Langolf) — Wed, 19 Oct 2011 08:57:00 PDT

TRAININGImproper Form is still around in most gyms and classes and usually with the same exercises! I'll tell you which exercises are done with improper form and the potential repercussions!Proper exercise form can only be done with proper body alignment. Both are critical in preventing serious injury and increasing effectiveness. If you are not sure of the proper form for an exercise, hire a

Fit 133 Flat Stomach, Calorie Counts & Accountability

kira@allinoneworkout.com (Kira Langolf) — Wed, 12 Oct 2011 17:15:09 PDT

Getting back on schedule, although a few glitches during this podcast-my dog walking around, my allergies acting up and my mic making extra sounds every once in a while! Oh well, I hope it's good enough!TRAININGHow to get a flat stomach. Asked many times and recently at the FitgirlUSA facebook site! Of course, nutrition and cardio plus regular weight training for the entire body is a must! But

Fit 132: How to use Lifting Straps

kira@allinoneworkout.com (Kira Langolf) — Sun, 09 Oct 2011 19:01:42 PDT

Lifting straps are helpful when using heavy weight for a large body part. The weight being used may be too heavy for your smaller, auxiliary muscles and those muscles fail before the large muscle you are working!For example, you may doing deadlifts for the hamstrings. You can use a heavy weight, but your forearms burn holding it before your hamstrings fatigue. Lifting straps would take the

Fit 131: Rotator Cuff, Nutrition Mistakes, Motivation

kira@allinoneworkout.com (Kira Langolf) — Wed, 14 Sep 2011 18:44:00 PDT

Rotator Cuff injuries and prevention, how to stay hydrated and healthy and motivation to get past sticking points.TRAINING:Rotator Cuff injuries are the most common for any exerciser, active person or athlete. There are ways to prevent such injuries by doing an "ounce of prevention" to make a pound of cure".NUTRITION Mistakes with Hydration. How to tell when you are dehydrated. What can happen to

Fit 130: Weights, Workouts and Fun!

kira@allinoneworkout.com (Kira Langolf) — Thu, 08 Sep 2011 18:58:05 PDT

Frequently asked questions about weight training and nutrition. How do I know how much weight I should be lifting? What should I eat after I workout? How do I eliminate workout boredom?TRAINING:How do I know how much weight I should be lifting?Judge this by the number of reps you are doing. Both the reps and weights are ways to challenge yourself, not an absolute. Learn to use the +/-2 rule and

Special Episode: Daily Focus Retrain the Brain!

kira@allinoneworkout.com (Kira Langolf) — Thu, 01 Sep 2011 07:47:40 PDT

This special episode is dedicated to the Daily Focus Retrain the Brain Audio Series. The mindset component is the weakest part of most weight loss programs. You'll learn how it can be fixed in this mini episode. This is available as a video or audio download. Enjoy! Watch the video or download the audio only version below: Special Episode: Daily Focus Retrain the Brain! Audio Version

Fit 129 Exercise Errors, Fast Nutrition, Fun & Motivating Ways to End Workout Boredom

kira@allinoneworkout.com (Kira Langolf) — Wed, 24 Aug 2011 06:19:52 PDT

There were a few offline podcasts that are now available again. Episodes 80-110 may have had problems for some people. If so, refresh or reload and listen! I need your input on a poll. It's posted at Facebook.com/fitgirlusa, and it's only one question! In this episode: TRAINING Dumb things I see people do at the gym! Including 1-arm dumbbell power cleans, that training guru Charles Poliquin

Fit 128 Weight Loss Secrets, Habits, Injury

kira@allinoneworkout.com (Kira Langolf) — Wed, 03 Aug 2011 21:14:18 PDT

Trainer secrets for weight loss, dealing with injuries and maintaining motivation!If you have been wondering what's been up with the lack of podcasts this summer, then you need to check out the video on the post "Where is FitGirl?"! The video alone explains much!!I finally had a few moments of quiet and used it to make this podcast. The audio may sound weird and hopefully my thoughts make sense

friends & moving!

kira@allinoneworkout.com (Kira Langolf) — Thu, 28 Jul 2011 20:34:15 PDT

Thanks to my guy friends for helping me move stuff! Especially in the Florida heat! You really learn the caliber of people in these situations. I am blessed to have some awesome friends! Thanks everyone! PS I hope to return to relative normalcy soon, in regards to podcasts, custom workouts and my own gym (not furniture moving) workouts, too!

Where is Fitgirl?

kira@allinoneworkout.com (Kira Langolf) — Mon, 25 Jul 2011 20:12:49 PDT

If you have been wondering where I am lately, I haven't abandoned the podcast and ClubFit, just been busy with a little life drama.Our air conditioner broke, not a good thing in South Florida, and too expensive to replace given our situation (very long story). But at least I could drain the drip pan and it would keep the A/C running for about 12 hours before it would shut off.This video is what I

Fit 127: Lower Abs, Lean Menu, Habits

kira@allinoneworkout.com (Kira Langolf) — Tue, 07 Jun 2011 14:04:19 PDT

TrainingThe best lower abdominal exercise explained! Common ab training mistakes to avoid! See Episode Fit 87 for a video link to a demonstration of the best ab combo!NutritionAn exact menu plan based on the structure of eating explained in the episode Fit 126. There's a lot of food to eat when you want to get lean fast!MotivationDo you need new habits? Do you need better discipline or more

Fit 126: ReTrain Your Brain! Workout at the Park & Get Summer Lean!

kira@allinoneworkout.com (Kira Langolf) — Thu, 26 May 2011 10:32:57 PDT

Motivation: Retrain the Brain series now available! You asked for it, you got it! A sure way to maintain motivation and get results! Members, get the first episode FREE at ClubFit!Order the program at ClubFit or the ProShop!Nutrition: Get summer lean fast with this diet trick! It's also great to blast past plateaus!Training: Get a great workout at the park! The kids can play or join you in some

ReTrain the Brain to Reshape Your Body!

kira@allinoneworkout.com (Kira Langolf) — Tue, 24 May 2011 10:34:21 PDT

This amazing program is up and running! Get details at ClubFit, click here!ReTrain the Brain to Reshape Your Body is a 30-day program of audio motivation and weight loss coaching! Simple to use, easy to download and extremely powerful!Here is Your Weight Loss Mindset Success Plan:Week 1: MindsetWeek 2: Harness the Power!Week 3: Activate the Power!Week 4: Goal Success FormulaWeek 5: Bonus

Fit 125: Sore Muscles, Party foods, Commit to Get Fit

kira@allinoneworkout.com (Kira Langolf) — Fri, 13 May 2011 13:21:10 PDT

Fit 125: Sore Muscles, Party foods, CommitComing soon:1. Retrain the Brain series! Members, be sure to have your instant downloads setup! Visit the ClubFit Guide for Instant Downloads for info on how to do this.2. ClubFit Members: look for an email from me to participate in a live webinar/workout to test the format!Check this out:1. New articles at ClubFit:Are low fat foods making you fat?

Fit 125: No Pain, No Gain? Party Survival Guide and Commit to Get Fit

kira@allinoneworkout.com (Kira Langolf) — Fri, 13 May 2011 11:41:59 PDT

Coming soon, "Retrain the Brain" audio series delivered automatically by the rss/ClubFit member set-up! All you have to do is visit the ClubFit Guide "Get automatic updates" and just follow the Guide for Instant Downloads. Get set-up now!Check out the new articles at ClubFit:Are low fat foods making you fat? Muscle Burn, Lactic Acid And DOMS More exercise myths that might shock youKettlebell

Fit 124: More Core, Trigger Foods and Comfort Zones

kira@allinoneworkout.com (Kira Langolf) — Thu, 28 Apr 2011 10:06:45 PDT

Get automatic updates for your membership level at ClubFit! Just follow the Guide for Instant Downloads and whenever video or audio programs are posted, they will load to your iTunes or other media manager. This is great for the upcoming Daily Focus Motivation Series!NUTRITION: Trigger foods, how they effect your brain and how to avoid them to get lean!MOTIVATION: Leave your comfort zone! Try

My Apologies!

kira@allinoneworkout.com (Kira Langolf) — Mon, 25 Apr 2011 10:05:13 PDT

I apologize for the email bonanza many of you may have received this weekend. Something went nuts with a setting a the ClubFit site and triggered the onslot of emails! Kira

Fit 123: Fast Track Nutrition & Intensity

kira@allinoneworkout.com (Kira Langolf) — Thu, 21 Apr 2011 16:08:59 PDT

Motivation for you to reach all your goals! The power of planning your meals. You should never be hungry, and what your body is doing when you are! Workout intensely by using the one rep max calculator at ClubFit to determine what weights you should be lifting. All in this episode!NUTRITIONDon't get hungry! Planning your meals and creating new habits will help you lose weight faster!

Fit 122 Stability Ball, Eating Out and Motivation

kira@allinoneworkout.com (Kira Langolf) — Thu, 14 Apr 2011 10:26:30 PDT

New at the FitnessMakeover.com free success plan! Get Yours! A 1-leg split squat with a stability ball is more than just a circus act! It's a sculpting exercise that burns calories and works the core! What should you eat when you eat out? Do you know what goal you want most? All in this episode!Other Announcements:Take the ClubFit survey to let me know what you want to see for workouts!Become a