Fit Girl: Your Guide to Getting In Shape

Fit 073 Changing Habits

kira@allinoneworkout.com (Kira Langolf) — Sun, 28 Jun 2009 18:43:00 PDT

Changing habits and over coming plateaus in your exercise or weight loss program. Fitness is a lifelong journey!

I found a free report to download from the National Institutes of Health, that features some fantastic information for all fitness levels. Including:

How to overcome common obstacles or "barriers" to success.
The "stages" of change and what each one means to you!
Evaluating the pros and cons of your excuses and fitness
Tools for goal setting, rewards and motivation

To download the "Changing Your Habits"report visit the Get Fit Center!
You can find the link under the podcast info on the left, or add it to your order, for no charge.

Link to the show: Fit 073 Changing Habits

Fit 072 the truth about crunches, healthy food for weight loss, reward yourself!

kira@allinoneworkout.com (Kira Langolf) — Wed, 17 Jun 2009 11:56:59 PDT

The truth about crunches, healthy food for weight loss, and the best way to reward yourself!

Nutrition
Eating for health and eating for weight loss are not always the same! A common question is “I eat right/healthy, but I can’t lose weight, why?” Here's the answer:

Some foods that you consider healthy, such as trail mix, granola, or smoothies, may be full of sugars or fats. Although deemed “healthy”, these types of foods can actually be bad for your weight loss. Even if the sugars and fats come from "natural" sources found in the food and not added, they can still affect the body like regular sugars and fats can. Which means they can still cause weight gain and energy spikes.

Another problem is that because a food is thought of as "organic" or “healthy”, you might eat too large of a serving, not realizing the calorie content. Trail mix can quickly add up in calories for what seems like a small serving!

The basics of fat loss eating are simple: the majority of the intake should be comprised of nature's foods: protein, fibrous carbs (veggies) and grains. Nutrient dense foods that are high in fiber and quality sources of protein and fat are the fat loss foods that also create a healthy body! Smaller portions though out the day is best for weight loss, as is knowing the true content of your food in terms of calories, fats and sugars.

Training
Fitness Mistake #2: Too many Crunches for Abs
If you can do more than 10-15 crunches, especially if on the stability ball, then you aren't doing them right and might be wasting your time! Spending time doing tons of crunches is not how you get abdominal definition!

Crunches need to be done with proper form, using the abdominal muscles to lift your upper body. When you actually isolate your abdominal muscles for a crunch, you can't do nearly as many as when lifting your body then crunching or squeezing your abs.

The abdominals are also deep complex muscles with various functions. They require more than just crunches alone. The good news is that it doesn't take long to do ab exercises as long as you are doing them right!

Let's talk a little about the four major muscles involved in training the abdominal area. The rectus abdominus is mainly worked by crunches. But there is also the internal obliques, external obliques, and transverse abdominis to consider when training.

To obtain a leaner midsection, you need to work these three deeper muscles. Since these muscles support the core and thus, good posture, you can see immediate results with the leaner look that a tall posture provides!

You change up your workouts for other muscles, do it for the abs too! Every few weeks, focus more on the exercises for the obliques and/or transverse abdominis. Such exercises include: the plank, side plank and their variations. Mix it up for a tighter middle!

Motivation
Be good to yourself! When you reach a milestone or have a success, reward yourself-but not with food. A new clothing article or accessory, a massage, a relaxing walk in a park or at a beach (not a workout!), some new lotions from a Bath & Body store, a bubble bath, a manicure or pedicure or both!

Another important way to maintain motivation and be good to yourself is to associate success with things you can control. You learn about this in-depth in the FitnessMakeover Control dvd workshop. Things you cannot control include: the rate of your fat loss (sorry, your body controls that one!) or when the scale will change. For consistent motivation, focus on things you can control such as your food selection-make the right choices, avoiding junk foods, or you workouts-doing them when you schedule, not blowing them off!

Congratulate and reward yourself for a week of good behaviors! This type of reward system, rather than focusing on the outcome, will help you stay motivated and on your way to achieving your goals!

Link to the show: Fit 072 Crunches, rewards and fat loss foods!

Link to the: Get Fit Center

Fit 071 Stay motivated, survive a splurge, change your workouts

kira@allinoneworkout.com (Kira Langolf) — Thu, 04 Jun 2009 10:42:52 PDT

Fit 071 Stay motivated despite limited progress, How to survive a weekend food splurge, Why & how to change your workouts

NUTRITION
How to survive a weekend food splurge!
A question from one of our listeners:
Sometimes on the weekends, I eat the wrong kinds of food when dining out or at a party. Can I make up for it by skipping breakfast the next day and workout an extra hour?

NO! You can't “make up” for a very bad meal by skipping a meal or two. All you will do is mess up your metabolism and bring fat burning to a halt!
You can't use exercise to undo a bad diet, either!
What can you do? Either plan ahead or get right back on track ASAP!

Part 1: Plan ahead
If you know you're going to go out for dinner, and are probably going to be tempted to eat things you know you shouldn't and really don't want to eat either, then make a plan!

Eat a little before going. Some protein and veggies and will help stave off hunger and temptations. Both act as an appetite suppressants.
Grab a green apple. Did you know that green apples have a natural compound in the skin that tend to make you less likely to binge on unhealthy foods. Apples also contain pectin, a fiber that expands in the stomach, making you feel full.
Do an intense resistance training workout a few hours before going out. No, not to pump up the muscles to look good (although, never a bad idea)! An intense workout increases your metabolism for a few additional hours. The food you consume afterward will help with recovery first, using the protein and carbohydrate in foods eaten for repair of muscle and glycogen stores. The hormone surges associated with an intense workout work to your benefit too!

Part 2: Your second option is easy! get right back on track ASAP. Have a few treats, but don't binge out. Get back on your eating and workouts asap. A splurge every once in a while is ok. But when it is daily or several times a week, then it will slow your progress and you won't be happy with your results!

TRAINING
Workout Blunder# 1 Doing the Same Routine for months or years!
Workouts are only as good as the time it takes for the muscles to adapt. Changing workouts regularly, not necessarily every workout, is key to keeping your muscles stimulated and changing.

Here's some factors to think about when changing your program:

Adaptability can can occur in 2-6 weeks depending on the fitness level of the exerciser.
Alternating btwn machines, free weights, resistance bands and body weight exercises are simple ways to make the exercise different to the muscles.
Numbers Game: Alter the number of reps, number of sets, amount of weight, length of rest between sets, and the total number of exercises per body part.

MOTIVATION
Stay motivated despite limited progress isn't a sign for you to give up and quit. It is a sign that you need to be patient, make some changes to your strategy &/or redefine your goals.

You stepped on the scale and again, no weight loss. Don't freak out! Take a deep breathe and get calm. Look at your plan (you do have one right?) and your timetable. Check your food log and exercise log. Have you been consistent with your nutrition and workouts?

If you don't have any of these items to review then smack yourself in the head and go get a notebook and start recording your efforts now! You can't tweak if you don't have any info!

If you do have records and see that you have been doing the right things for eating and workouts, then patience and confidence in your plan are the issue. We all hit plateaus and perseverance is the way past them! Confidence in your plan also requires you to stick to it! That's where trainers get the results for their clients The trainer has confidence in the program (thanks to experience!) and you have confidence in your trainer! A trainer or friend can also see the differences in your body or your strength, cardio capabilities or flexibility much better than you can!

Are you evaluating yourself too often? Do you have the right time frame for you goals? If you’re one of those people that weighs themselves everyday, STOP IT! There are too many factors that can affect weight on the scale day to day. A longer time period is always better for weight assessments. Of course, measurements are the best way to see your self changing! Either way, you need at least a week or 10 days for the effects of your workout to show on your body. That's right, your workout today (and this week) will be reflected on your body NEXT week, not tomorrow!

It isn't easy to forge new habits, but then who said getting in shape and losing weight was easy? Worth the effort, yes. Easy, no. Your biggest challenge comes from making a permanent CHANGE if your mindset and habits. If you want to change your body you have to be consistent and persevere, even in the face of limited progress! Use the strategies given to you here and on my other podcasts and websites to keep focus sharp and your eye on the goal!

Link to the show: Fit 071 Stay motivated despite limited progress, How to survive a weekend food splurge, Why & how to change your workouts

iTunes reviews always helpful and appreciated!

Fit 070 Your Mantra, More Veggies, Easy Exercise

kira@allinoneworkout.com (Kira Langolf) — Fri, 29 May 2009 11:56:55 PDT

What is your Mantra? Discover a few simple ways to eat more veggies! Easy Exercise #1 is a do anywhere workout!

MOTIVATION
You can use a mantra or self talk phrase to retrain the brain! You are what you think about! This tool helps tremendously when you are feeling l like you might give up. In the Fitness Makeover Control dvd , I explain how what you think, whether true or not, is a driving force in everything you do. This “self-talk” is vital to success in any platform, be it weight loss, athletics, or education. It is best to use an "I am" statement in your mantra. See the “I am Strong and Powerful” mantra on clothing at Fit Girl Gear. You can also use "trigger" phrases. Fitness Makeover Control dvd has more examples and info on how to retrain your brain!

Here's a few examples that could be your mantra. Whatever you choose, share it at the Fitness Forum!
“tight abs” “lean body” “dig a little deeper” “focus”

NUTRITION
In episode Fit 069: Fibrous Carbs, you learned the importance of fibrous carbs aka veggies. Are you still looking for more ways to get these vegetables into your daily eating plan?
Here's four fun ways:

Add veggies such as mushrooms, broccoli or onions to eggs or an omelet (not just for breakfast anymore!)
Add more veggies to sandwiches. Lettuce, sprouts, radishes are all great in a sandwich!
Add a packet of a phyto foods supplement or add a Green PhytoFoods Tablet
to your protein drink, Myoplex Lite Shake or other MRP.
Make a mix of your favorite ready to eat veggies and put in a portable container or ziploc baggie. If you are really pressed for time you can find pre-cut washed, vegetables at the grocery store. you may pay a little more but the work it all done for you!

TRAINING
Did you know you can do many exercises without a gym or any equipment? Here's an easy exercise to do when workout time is slim, or on a vaction, or you just need a mid-day energy boost!

Easy exercise #1: squat

It sounds worse than it is! You actually do a squat all the time! Any time you sit down then stand up again you do a squat! To make it more of a workout, you can do several things:

Increase the speed of the movement. If you stand up and sit down quickly, you'll get the heart pumping! Do it 15 times and you'll feel it!
Decrease the speed of the movement. Take those same 15 reps and make them super slow! Take 10 seconds to complete the entire movement!
Don't sit. If at work, do your “squat” sits without actually putting your butt on a chair
Hold a position. Take any-point during the squat and hold it for 5, 10 , 15 seconds or more-OUCH!
If you are really crazy do all 4 in a row!

Link to the show: Fit 070 Your Mantra, More Veggies, Easy Exercise

Fit 069 Fat loss using Fibrous Carbs

kira@allinoneworkout.com (Kira Langolf) — Tue, 19 May 2009 08:44:14 PDT

Faster Fat loss using fibrous carbs!

MOTIVATION
When does YOUR summer begin?
Put pen to paper for a greater chance of success!!

WORKOUTS
Don't rely only on Cardio to "Peel Off Pounds"
Here's a few changes to make for better fat loss:

Add proper eating
Do your weight/resistance training before cardio
Make your weight training more cardiovascular by increasing reps to 15 max and decreasing rest btwn sets to 30 seconds.
If doing a circuit type workout-change the order or exercises or both every other workout!

FEATURED SEGMENT: NUTRITION
In this episode, you'll learn about Fibrous Carbs! Here's what is covered:

Why you need fibrous carbs
How they work for your body
Which fibrous carbs to use
Common questions
How to implement this information TODAY for faster fat loss!

Grand Opening Specials!

kira@allinoneworkout.com (Kira Langolf) — Fri, 15 May 2009 12:13:45 PDT

The new Get Fit Store is now open!
Custom workouts and Fitness Makeover workouts are available at a special "Grand Opening" prices! Just $5/week for a Custom program! This special won't last long!

Check out the new Get Fit Store and let me know what you think!

Fit 068 Pregnancy Fitness

kira@allinoneworkout.com (Kira Langolf) — Wed, 13 May 2009 11:57:02 PDT

Pregnancy Fitness answers to common questions about exercising while pregnant. Of course, check with a doctor for your specific recommendations. At right, is a very pregnant me!

Exercise
Keep up with your program! You'll need the strength after the baby is born and the muscle tone will help you get back into shape faster! Focus on consistent strength training first, then cardio exercise. Make sure to stay well hydrated and comfortable!

No exercises flat on your back after the first trimester because it decreases blood flow to the womb. Give an incline bench a try! Or even a machine!

Nutrition
Use this time to create good habits! Eat smaller frequent meals to help maintain blood sugar levels and keep your body fueled for baby growth! You still want combinations of proteins, carbs and veggies with some healthy fats too! You only need 300 extra calories a day while pregnant!

Mindset/Motivation
Getting your exercise done and eating right will keep your stress down! Finding the time to exercise after the baby comes may be a challenge, but with planning and the right mindset you can do it! At right, is me and my daughter when she was 6 months old!

Here are some book recommendations to keep your mind busy!

Link to the show: Fit 068: Pregnancy Fitness

Fit 067: Body-Mind-Nutrition

kira@allinoneworkout.com (Kira Langolf) — Fri, 01 May 2009 11:02:33 PDT

Gyms closings, restaurants and diets, exercises gone wrong!
These are the topics for this podcast!

Recently, my favorite gym announced it was closing. I was sad:(
Sure, there are about 5 other gyms in a mile radius, but this was my workout sanctuary, where I could clear my mind, get my workout done and not be bothered! This made me think about how much I have changed since joining that gym about 12 years ago, when we moved back to Florida. I'll share with you my version of gym life as a journey not a destination!

Diet/Nutrition
Can you eat out and still lose weight? Yes! One of my clients has proven that with some smart choices you can still lose weight and eat at a restaurant (he does almost every night!). Portions, planning and good choices make it possible!

Exercises gone wrong!
All exercises shown by "experts" on websites and other media sources aren't always good for you! I came across some of this and was shocked that these exercises were being promoted from a reputable source! In an effort to have some unique "celebrity" workout moves, they must have thrown common sense out the window! Several of the exercises were a recipe for shoulder/rotator cuff disasters! The moral of the story is: you don't need fancy exercises to shape your body! Or maybe the moral is use common sense before copying an exercise.

Updates on Custom Workouts and Club Fit, the new online training site coming soon!

Link to the show: Fit 067: Body-Mind-Nutrition

iTunes reviews always helpful and appreciated!

Fit Girl Chosen Best Blog for Living Healthy!

kira@allinoneworkout.com (Kira Langolf) — Fri, 17 Apr 2009 17:51:30 PDT

Fit Girl blog/podcast chosen 100 Best Blogs for Living Healthy on a Budget see the Fitness Blogs section!

Fit 066: Body-Mind-Nutrition

kira@allinoneworkout.com (Kira Langolf) — Wed, 08 Apr 2009 18:50:33 PDT

Is your view of workout results like the glass half empty or half full? Motivation comes from looking at your glass half full. That means recognizing your triumphs, inches (vs pounds) and seeing the positive habits you are creating for a lifetime instead of focusing on the scale only (ie-glass hale empty).

There's a new website to tell you about for counting calories: NewCalorieCounter.com
I was contacted by this site to let my listeners know that it is available and free to use. Looks like a great resource to me! Check it out!

Hypermobility of the knee has been an issue for a few of our listeners. Thanks to Laura (rockcloud on the Fitness forum!) we have a wealth of information on this! Even if you don't have hypermobility issues, this situation will show you that what is causing the problem in your body, may not be the actual source of the problem! And you may not get the help you need initially, but with persistence and experience, you can find the solution!

Thanks for taking the surveys! I'll tell you some of the results on the podcast! Interestingly, home trainers and gym trainers were split pretty evenly about 50%/50% and the interest in Custom Workouts and Member site was 40/60 , respectively. So, I guess I'll have to do both!?! Stay tuned....

Link to the show: Fit 066: Body-Mind-Nutrition

iTunes reviews always helpful and appreciated!

Fit 065: Body Part Training 3

kira@allinoneworkout.com (Kira Langolf) — Wed, 08 Apr 2009 18:19:11 PDT

WORKOUT
Shoulders

to train or not to train?
rear delts-priority
presses full range of motion
exercises & sets depend on other exercises in program

Biceps

heavy weight vs shapers
too much weight can compromise form, cause delts or back to do the work
elbows stay back
hand positions

Triceps

sissy exercises vs more bang for buck
kickbacks vs dips
pressdown vs extensions
ways to cheat and use delts/chest
fat vs shape
jiggle factor/test

NUTRITION
Portable snacks that are good for you! I found a great reference of snacks and translate or better define some suggested snacks from the website WebMD . The list is quite long, so check out the site!

MOTIVATION
I want to know...what motivates YOU to exercise and eat right?
Is it your health?
Your body?
A spouse? Your kids?
Post on the Fitness forum! -see special section

Link to the show: Fit 065: Body Part Training 3

iTunes reviews always appreciated!

Custom Workouts Survey 2

kira@allinoneworkout.com (Kira Langolf) — Wed, 18 Mar 2009 09:45:31 PDT

Thanks to all who did the previous survey! Your responses and comments are most helpful as I design this Custom Workout Program! I'll be emailing this survey or you can take it here if you have not signed up for the newsletter.

Take the next survey, (click here) and I will send you the 4-week Ab Shaper Program! This program has a video exercise guide, workout log and instructions from me!

If you did not do the first survey or did not get the first Sample Workout, you can view it and let me know in the survey or as a blog comment if you like the format and instructions provided.
Thanks for your help!
Kira

Fit 064 Body Part Training Part 2: Legs

kira@allinoneworkout.com (Kira Langolf) — Wed, 08 Apr 2009 18:18:41 PDT

Leg training: Which exercises, how many reps and why.
Nutrition: Protein choices for Vegans.
Motivation: Custom Training Programs, Fitness Forum and new project!

Get the full text article at the Podcast Notes page.

Links in this episode:

physicalfitnet.com (correction)
vrg.org for Vegan protein sources: http://www.vrg.org/nutrition/protein.htm
Fitness forum!
Podcast Notes page
Survey 1-Custom Programs

Link to the show: Fit 064: Body Part Training 2

iTunes reviews always appreciated!

A quick survey!

kira@allinoneworkout.com (Kira Langolf) — Wed, 04 Mar 2009 11:57:02 PST

If you didn't get an email about this survey, then you can take it here!

Loading...

Fit 063: Body Part Training 1

kira@allinoneworkout.com (Kira Langolf) — Fri, 27 Feb 2009 11:07:48 PST

Here's the highlights:

Follow me on twitter.
Fitness forum going great! Check it out!
Audio download of Fitness Makeover information.

Workouts
Body Part training part 1 : Back and chest
Example workout, repetitions and sets.
See the Podcast Notes page for details!

Nutrition:
Top 5 foods for weight loss! Find out how oatmeal, vegetables, fish, fruit and spices can boost your weight loss efforts! The Podcast Notes has details!

Motivation:
I'll be posting a special tip of the day twitter to keep you motivated!
Use the Fitness forum to find information, buddies and be accountable to others (and me)!

Link to the show: Fit 063: Body Part Training 1

iTunes reviews always appreciated!

Fit 062 Example Workouts

kira@allinoneworkout.com (Kira Langolf) — Thu, 19 Feb 2009 10:19:26 PST

Find the full article and exercise details at Podcast Notes.

Workout
Workout examples, along with a detailed explanation of how to design your own workout program, can be found at Workout Rotations on the allinoneworkout web site. This episode gives examples for the upper/lower body split, including timesaver workouts and fat burning workouts.

Nutrition
Learn how to take your measurements for the true test of fat loss! Check-in at the Fitness Forum with your Weight Trackers Menu Plan Progress and results!

Motivation
An action challenge for you! Make a positive, present tense sentence of "What you are" or an "I am" statement. Then share yours with Fitness Friends at the Fitness Forum!

More details on the Podcast Notes for this episode! Go to Podcast Notes at the Fitnessmakeover.com site!

Visit the All In One Fitness Store for dvd deals, ebooks, mp3s and more!

Listen to this episode, here's the link Fit 062 Example Workouts

Fit 061 Anatomy of a Repetition

kira@allinoneworkout.com (Kira Langolf) — Thu, 19 Feb 2009 10:18:16 PST

Announcements

Fitness store makeover. Check out the new deals at the All In One Fitness Store!

Since upgrading some of the sites, there may be some broken links. Let me know if you find any! I am trying to check all of them!

If you have had problems downloading the All in One Workout Video clips, I am aware of it and am getting it fixed. You'll hear why that is happening on this podcast! In the mean time, you can see those videos at the All In One Workouts blog.

In this episode:

Nutrition
A review of the Weight Trackers Menu Plan that is available for free at the Fitness Makeover website home page. I explain how to use this plan for weight loss and how the results usually average 4-6 inches in the first month! To see results from this plan and more info click here: Weight Tracker.

Workout
The anatomy of a repetition explains the importance of setting up your body position prior to any exercise. Establishing the foundation of your core is crucial to doing exercises correctly and avoiding injury. It also guarantees more isolation, greater use of the abs and core muscles, less chance of injury and better results!

Examples used are the bench press (or any flat, incline or decline exercise) and bicep curl (any standing exercise). You can see more proper form for exercises on Podcast Fit 047 Machine Exercises.

Motivation
Focus keeps you on track in the gym and out of the gym! Without focus, you won't have much motivation! Here's few other articles I have done on how to use focus to get faster results: Focus for Results.

Here's the link to the show Fit 061 Anatomy of a Repetition

Survey says...
Take the fitness survey...how many workouts did you get in January? Voting ends March 16, 2009.

Fitness Forum!
Join me and other like-minded exercisers for discussions, check-ins and the weekly fitness challenge! Find the new Fitness Forum at allinoneworkout.com/smf/index.php and make sure to bookmark it too!

Fit 060 Time Saver Workouts

kira@allinoneworkout.com (Kira Langolf) — Wed, 04 Feb 2009 20:20:55 PST

Workouts, nutrition and motivation, all in one podcast!

Feature segment: Workouts: Time saving workouts.
Sample workout plans you can do that maximize gym time while getting great results! These “timesaver workouts” are also on the allinoneworkout.com site. Doing a full body 2-3 x a week and sample workouts, rep schemes and exercise options are detailed at Podcast Notes on the FitnessMakeover site.

Time Saving Tips:

In the gym, you need to know your options and be able to adapt if someone takes the machine you were using...don't stress, find something else quickly!

At home or in the gym, use your timer or Sports watch such as the IRONMAN Watch by Timex for either rest periods or instead of counting or both. It makes a huge difference in time saving!

Always have a plan and options!

Nutrition
Share your recipes at the Fitness Forum !
Take the fitness survey...how many workouts did you get in January? Voting ends March 16, 2009.

Motivation & Mindset
Don't fear the future! Stay on track with knowledge! Whether at the gym, a restaurant or friend's house, fitness knowledge will keep you on track!

Here's the link to the show Fit 060 Time Saver Workouts & More!

Fitness Forum!
Join me and other like-minded exercisers for discussions, check-ins and the weekly fitness challenge! Find the new Fitness Forum at allinoneworkout.com/smf/index.php and make sure to bookmark it too! New Sections! Recipe exchange, and Fitness Survey, check it out!

Fit 059 Nutrition Questions, articles and updates

kira@allinoneworkout.com (Kira Langolf) — Wed, 04 Feb 2009 18:03:20 PST

New articles on the website:
Back pain eliminated! What you need to do to keep your back healthy, flexible and pain free.

Understanding Food Labels. Learn how to read and decipher what food labels really mean! This is the difference between chossing a healthy food or a "pretend" healthy food!

The skinny on Slimfast and low cal diets. All meal replacement drinks (and bars) are not the same! Make sure you know your numbers!

Dunkin Donuts Breakfast? More good choices coming from DD but in this article, learn what you should be avoiding and why!

Updated on the site:
Workout Rotations a step by step plan to help you devise your workout rotation.

Listener questions about meal replacements, soup and sodium, fiber, calorie counting, grams of protein and carbs.

New e-books in the works on the Top 5 exercises for weight loss and top cardio programs for fat loss!

Here's the link to the show Fit 059 Nutrition Questions & Articles

Fitness Forum!
Join me and other like-minded exercisers for discussions, check-ins and the weekly fitness challenge!
Find the new Fitness Forum at allinoneworkout.com/smf/index.php and make sure to bookmark it too!

Fit 058 Low Cost Weight Loss

kira@allinoneworkout.com (Kira Langolf) — Wed, 21 Jan 2009 19:53:56 PST

Low cost weight loss! You don't have to spend a lot of money to get in shape! A few pieces of low cost equipment or just your body weight will work!

In this episode, find out what exercises can get you in shape without spending any money! Also, learn how you can get gym quality workouts for under $25, no gym needed!

New option: Listen or Read! The show notes are posted on the site and are written in article form. Link to Podcast Notes & Articles

Link to Fit 058 Low Cost Weight Loss

Fit 057 New Year

kira@allinoneworkout.com (Kira Langolf) — Wed, 21 Jan 2009 19:53:28 PST

This is not your typical New Year podcast!
Another year come and gone. Did you stick to any of your resolutions or accomplish any of your goals? If not, what was the obstacle? Was it…

lack of knowledge on the subject?
lack of following through on your goal after a few months?
lack of motivation?
lack of support or accountability?
Did you just give up?

How about these two biggies:

Lack of time?

If so how much time could you give your fitness goals? 5 minutes a day? 10, 20 minutes or more? You’d be surprised what 5 minutes can do for your mind and body!

Lots of excuses?

Did you make excuses, and if so, what were they? (Hint: those can be part of your new year resolutions now!)
One of my favorite sayings is, " If something is important to you, you find the time; if not, you find excuses."

Here's how can you take your mistakes (and triumphs) from the last year and use them to your advantage for the new year:

Maybe you did cut out dessert on weeknights, good, a great trend to continue and to show you that you can accomplish what you want!
Did you get to the gym or workout at least one time every week? Great! That’s at least 52 workouts in the past year! This year go for 53!

Recognize your successes!
It wasn’t all easy, and it wasn’t all a failure just because you didn’t lose 80 pounds in one year, or even one pound! Sometimes it’s not about the pounds or weight (body weight or weight lifted in the gym) but about the new healthy habits that were created and kept. Look back on the year and see what behaviors you may have altered to make you a healthier person today!

Fitness is not only about the body, but the mind too. Did you eliminate negative statements? At the very least did you get rid of the “F” word (fat) as in the statement “ I feel so “F”at? (C’mon, I didn’t think you’d eliminate the other F word). Or maybe you taught your self to recognize when you make negative self-talk statements. Every little bit is a step in the right direction.

Progress instead of perfection
Too often, we focus on success by using the wrong parameters. Don’t judge your success by perfection, instead monitor it by your progress. Here's an example: When your child comes home and can write his/her name, you give praise and are excited about the success! So what if the “e” is backwards or the letters don’t line up! You know that with practice and learning your child will improve and fix those mistakes. So can you with your goals. Recognize what you did right, don’t focus on the failures, find one thing that you know you can do better and improve on that!

Change your resolutions!
Let's change the typical resolutions to ones that are actually realistic and easy to do!
Old style: I want to lose weight this year. (or get in shape or get lean or be fit)
New resolution:
I do cardio 2x a week.
and/or
I only get on the scale on Sunday morning
and/or
I eat 1 cup of broccoli 3 times a week
and/or
I vow to use proper form on every exercise (no hanging on cardio machines!)
and/or
I do 15 crunches on the ball Mon, Wed, Fri (ie 1 set 3x a week)
and/or
I stretch on Tues and Thurs for 30 min or take a yoga class
and/or
I record my workouts on a calendar to see my consistency

Old style: I will be more organized.
New resolution: I plan to organize my office before march 17th
and/or
I organize one area of my office each day until it is completed by march 17th

Have a happy and safe New Year celebration!
Then get to work on your next fitness plan!

Announcements:
Fitness Makeover Workshops available individually!

New MP3 cardio workouts available!

Here's the link to the show Fit 057 New Year!

Fitness Forum!
Join me and other like-minded exercisers for discussions, check-ins and the weekly fitness challenge! Find the new Fitness Forum at allinoneworkout.com/smf/index.php and make sure to bookmark it too!

Fit 056 Calories & More

kira@allinoneworkout.com (Kira Langolf) — Wed, 21 Jan 2009 13:09:34 PST

Some great questions were sent to me and I am doing to share some answers with you and more!

Question #1: Should you "do 2 or more weeks of cardio before hitting weights when your body fat composition is on the higher end?" The answer is in the podcast!

Question #2: What are the right combinations to eat?

Question #3: Is sugar ok? What about fruits?

Question #4: What about packaged foods like Lean Cuisine or Smart ones and instant oatmeal?

Question #5: Can you splurge or eat out and how do you handle that?

Did you know during the holidays people gain an average of 8 pounds?
Don't let that be you!

Announcements:
Fitness Makeover Workshops available individually!

New MP3 cardio workouts available!

Here's the link to the show Fit 056 Calories and more!

Fitness Forum!
Join me and other like-minded exercisers for discussions, check-ins and the weekly fitness challenge! Find the new Fitness Forum at allinoneworkout.com/smf/index.php and make sure to bookmark it too!

Fit 055 Ab Training Mistakes

kira@allinoneworkout.com (Kira Langolf) — Thu, 13 Nov 2008 12:23:15 PST

Do you make mistakes while training abdominals? Listen and find out!

I could spent hours on abdominal training and the do's, don'ts and other info, but I will have to do several podcasts on this topic instead! I get many questions about abdominal training and how to lose weight in the midsection. Unfortunately, I still see many people at the gym doing ab exercises incorrectly, too fast or ones that are a waste of time. Besides reviewing which exercises are best for the abs, I am also going to tell you about the different ab muscles and their functions. Hopefully, that will give you a good picture in your mind while training abs and help you avoid common mistakes.

Remember, diet and cardio help eliminate fat that can be hiding your beautiful ab muscles! I'll tell you which foods to focus on and why for a tighter waist!

Ab muscles reviewed:

rectus abdominis
external oblique
internal oblique
transversus abdominis

Quick Fit tip:
Study shows that ab exercises do not spot reduce fat on the midsection!

This doesn't cover everything about ab training so expect some more podcasts on this topic!

Thanks to everyone who voted at the Podcast Awards! Fit Girl made the top 10, yeah!
Here's the link to the show Fit 055 Abdominal Training Mistakes

Fitness Forum!
Join me and other like-minded exercisers for discussions, check-ins and the weekly fitness challenge!
Find the new Fitness Forum at allinoneworkout.com/smf/index.php and make sure to bookmark it too!

Fit 054 Your Holiday Survival Plan

kira@allinoneworkout.com (Kira Langolf) — Wed, 05 Nov 2008 09:15:58 PST

Eating Halloween candy can help you lose weight! Yes, that's right! Halloween candy tends to be bite size and perfect for a craving of sweets or chocolate. Of course, if you can't handle the temptation, give it away!

Yes, it's hard to believe the holidays are upon us already! With less than 4 weeks til Thanksgiving and 8 til Christmas, now is the time to plan for your holiday weight survival. Your goal should be to maintain your weight, maintain your exercise and enjoy some of the wonderful holiday treats!

In this episode, I'll share with you my holiday survival tips!

Establish Seasonal Goals
Plan Your Splurges
Exercise First
Limit Alcohol

A new feature on the podcast: Fitness Shorts! A little information to help you alot!

Thanks to everyone who voted at the Podcast Awards!
And a big thanks to everyone who took the fitness poll (there's still time to do both!)

Visit the new Fitness Forum at allinoneworkout.com/smf/index.php

Here's the link to the show Fit 054 Your Holiday Survival Plan

Fit 053 Big News & Target Heart Rate Training

kira@allinoneworkout.com (Kira Langolf) — Wed, 22 Oct 2008 18:48:20 PDT

Target Heart Rate Training
Learn how to use Target Heart rate training to increase your endurance, gain cardiovascular benefits, overcome a plateau and keep cardio fun!

Big News and lots of it!

New Fitness Forum!
Join me and other like-minded exercisers for discussions, check-ins and the weekly fitness challenge! Find the new Fitness Forum at allinoneworkout.com/smf/index.php and make sure to bookmark it too!

Fit Girl Podcast made the top 10 at the Podcast Awards!

Vote for Fit Girl Podcast at Podcast Awards from October 23 until November 6, 2008. You can vote once per day. Check out other podcasts in various categories that were nominated and vote for all your favorites! Pass it on!

Weight Trackers available separately!

The Weight Trackers FULL program is now available as a download. You get all four plans! The Weight Trackers plan is still FREE with the Fitness Makeover Kit.

Fitness Makeover Kit programs to be offered individually.

The Fitness Makeover Kit is still the best way to go! But for those who want just one part, the individual programs will be available soon.

Head bangin' Cardio

I have found some great music on Jamendo.com for the next cardio workouts. Hard rock/metal whatever you want to call it, it'll keep you moving! Jamendo.com has a ton of undiscovered talent, check it out!

Target Heart Rate Training
Add some variety to your workouts with Target Heart Rate Training! It is easy to estimate your heart rate range, just take 220-your age and then take 70-90% of that number. Example: A 30-year old would be 220-30=190 and then 70-90% would be 133-171. Many gym cardio machines have these numbers already calculated for you! For out door workouts, you can take your pulse for 6 or 10 seconds then multiply or use a heart rate monitor watch.

Training within your target heart rate range will enable you to become aerobically fit faster. That means better endurance and lung capacity. It also means more efficient cardio workouts which translates into more work done in less time! If you don't train in your THR, that's ok too, you'll still work your body and burn some calories. Use your target heart rate ranges to provide some incentive to push a little harder or make your own intervals. It's another way to make your cardio fun!

Lastly, excuse me if you end up getting two notices of the news. I will be sending out on a news flash to those on my newsletter list too. Here's the link to the show Fit 053 Big News & Target Heart rate training

Fit Girl receives Nomination for Podcast Awards!

kira@allinoneworkout.com (Kira Langolf) — Sun, 19 Oct 2008 18:14:25 PDT

BIG NEWS!
The Fit Girl Podcast has made it to the top 10 nominated shows for the Podcast Awards!
A super big thanks to all of you who participated!
It's not over yet! Now the voting begins!
Here's the details from the Podcast Awards site:

Voting starts October 23, 2008 until November 6th, 2008.
Each Person / IP address will be allowed to vote once a day in each category.
100% e-mail verification of all votes will take place, failure to click on a vote will result in no vote being placed. A verification e-mail with clickable link will be e-mailed to you so that you will have to verify the vote.

In case you were wondering, nominated podcasts were selected by the review committee on the basis of:

Number of Nominations 40%
Quality of Website Design 15%
Quality of Sound 15%
Quality of Podcast Delivery and Show Format 10%
Relevance of Content 20%

The top 10 nominees in each category are posted on the Podcast Awards site, where the voting will be done.

Please, let others who enjoy podcasts know about the Podcast Awards site. There are alot of great shows out there that were nominated and deserve a listen! Thanks again for your support!
Kira

Fit 052 Plateau Busters Part 3

kira@allinoneworkout.com (Kira Langolf) — Fri, 03 Oct 2008 07:32:15 PDT

Could your plateau be from your nutrition?
Should you diet harder or eat less? NO!!!
That causes your body to go into the Starvation adaptation response, click here to learn more about how dieting makes you fat!

Your body is stubborn when it comes to letting go of fat stores. The least fatty areas of your body are usually the first to lean out. You need to know how to trick and teach it to let go of fat!

Make your body your friend by feeding it. Schedule your meals, or food intake, for every 3-6 hours. Plan your meals and plan variety into your meals. Hunger does not indicate the need for food. Your body needs fuel on a consistent basis. Keep a food log. Have you heard that before? This is a great way to analyze your true eating habits! Make good choices especially when in a plateau or rut. You don’t have to be perfect forever, just get over the hump!

Alcohol can cause you to lose fat slower. I explain why in the podcast. Cut it out for 1-2 weeks and see the difference. You can include alcohol (in moderation of course) in your diet, but you will not lose weight as fast.

Is it really a plateau?
Do you really have a plateau or are you actually on target to your goal, but using the wrong tools? The scale can make it seem like you are stuck, but measurements tell the truth. A small weight change, like one pound can equal 2 inches off your body. That’s not a plateau! Are your expectations for weight loss out of whack thanks to the media? Read the fine print, “Results not typical” is on most weight loss products ads! It is not realistic to drop 14 lbs every week, like you may see on theBiggest Loser tv show. And even the Biggest Loser contestants hit plateaus! Remember, slower weight loss means more permanent weight loss.

By using the information in all these podcasts as tools, you can be your own personal trainer! Nothing comes easy for anyone, especially when it comes to getting in shape or staying in shape. Fitness is a life long process, you have to work at it. You can strive to improve yourself, your mind and body on an ongoing basis. That’s what makes life interesting!

Link to it 052 Plateau Busters Part 3

Fit 051 Plateau Busters Part 2

kira@allinoneworkout.com (Kira Langolf) — Fri, 26 Sep 2008 08:56:49 PDT

Plateau Busters Part 1 covered how to use exercise to overcome plateaus. In Part 2, mindset is the focus. Your goals can change, and you need to re-evaluate them, revise them and be realistic about your goals and the steps you can take to reach them. When dealing with a plateau problem, define your goal. Break it down and give yourself a range to achieve from minimal to optimal. Recognize even your little successes! A little is better than none! Still feel like you are in a rut even after redoing your goals? Try these mind tricks to get out of your rut.

Help some one else get healthy. Be a role model, share your knowledge, and motivate yourself by motivating others.

Erase negative self-talk with positives.

Use the mind muscle connection as a success or a goal to achieve.

Remember this saying, “A successful person does what an unsuccessful person is not willing to do.”

A few quick announcements:

Podcast Awards info-see the sidebar and previous post to nominate this or any podcast! Nominations close Sept 30th (Tuesday).
Listen to a sample of the new cardio workouts! Click the mp3 icon!
Fitness Makeover Update: Now is perfect time to get the Fitness Makeover and start! You get all my years of experience and knowledge in one package, this can help you get through plateaus, renew enthusiasm for your workouts and revise your goals. Start before the holidays so you can eat what you want and enjoy the holidays!
You could win 50% off the Fitness Makeover kit! One winner will be chosen each day from now until December 1, 2008! All you have to do is by visit the Fitness Makeover Website! If you see the "Congratulations" box come up then you've won!

Link to Fit 051 Plateau Busters Part 2

Nominate Fit Girl: Your Guide to Getting in Shape for the Podcast Awards!

kira@allinoneworkout.com (Kira Langolf) — Sun, 21 Sep 2008 19:26:00 PDT

Hey, I just found out about this: Nominations close on Sept 30th.

The Podcast Awards are accepting nominations in a variety of categories including…fitness! If you think this podcast should be recognized for providing truths and information about getting in shape, then please do the following to nominate it.

1. Go to the Podcast Awards site
2. In the 7th box down on the right (Health/Fitness), copy & paste or enter Fit Girl: Your Guide to getting in shape for the name and www.fitgirlguideblogspot.com for the podcast URL.
3. Fill out any other podcasts that you want to nominate in other categories.
4. Fill out your details at the bottom and press submit
5. That’s it. Thanks so much!

Pass this on to anyone you think would like to nominate (actually, vote is more accurate) for any podcast, there are lots of categories!

Fit 050 Plateau Busters

kira@allinoneworkout.com (Kira Langolf) — Thu, 18 Sep 2008 07:37:34 PDT

We all hit plateaus in our training or weight loss. Some people call this a "rut" . Either way, it can be frustrating to deal with this seemingly loss of progress.

In this episode ( and the next 2 ), I am going to give you some tools to bust through your plateaus! A three step plan of attack works best to getting past these bumps in the road. You need to think about a plan for these 3 categories:

focus (mind set)
diet (nutrition)
exercise (consistency)

I explain some easy techniques to analyze what may be keeping you from losing weight or getting out of your rut. These are valuable tools that take little time but make a huge difference in your workout program and progress.

Announcements:

I am working on a new cardio training coaching series! These are mp3 workouts that you can load into any media player and take me with you to coach you during your cardio session or interval training!
Body Blast Bands (Band Sculpt #3) is complete and I have been debating whether to release on dvd or make for digital download. This is a workout of giant sets for each body part, hence the "Blast". It also gets the heart rate pumping too!
Availability on both coming soon.
Wow! This is podcast number 50!!!! Thanks to everyone for your comments and feedback!

Check out the "makeover" of both my websites
Fitness Makeover and All In One Workouts

Link to Fit 050 Plateau Busters

All for now! Keep training hard and stay healthy!

Fit 049 Repetition Speed

kira@allinoneworkout.com (Kira Langolf) — Thu, 11 Sep 2008 09:24:18 PDT

Training tempo and form are vital to getting the most from your exercise program.

In this episode, you'll learn the right tempos for exercises to keep you healthy, strong and injury free. I go into detail on the gym machines shown on the podcast Fit 047 Gym Machines, which for some reason has not shown in iTunes but is here on the blog. This way you can understand how to work each exercise to the max and get more out of each repetition! And,of course, get that bonus abdominal workout during your sets so you don't have to do too much extra work for your 6-pack of abs!

You'll hear detailed instruction on:

Front Pulldowns
Leg press
Shoulder press

And there's more...
In case you haven't heard or seen, my websites have a new look. I always welcome your feedback!

I let you in on some new stuff I am working on, like mp3 audio workouts!

Link to Fit 049 Repetition Speed

All for now!
Keep training hard and stay healthy!

FYI

kira@allinoneworkout.com (Kira Langolf) — Tue, 09 Sep 2008 18:41:38 PDT

My sites have had their own "Makeover"!
Check them out and let me know what you think!

www.allinoneworkout.com
www.fitnessmakeover.com
and, of course, the Fit Girl blog!

Fit 048 Questions & Answers

kira@allinoneworkout.com (Kira Langolf) — Fri, 05 Sep 2008 06:54:57 PDT

Sex, Yoga and Your questions answered! Learn the answers and a few announcements too!

First, is my question. Why are most of the top health & fitness podcasts related to sex and/or yoga. I can understand yoga as part of health, but sex? Can someone explain that, the podcast relation part, please don't explain sex. Is it a ratings thing, or sex doesn't have its own category? This is just one of those "Say what?" or "Huh?" kinda things that I think about when at the iTunes store.

Excuse my ramble. Now back to business!

The questions for this episode:
"I have arthritis, is exercise good for me?"
" Are artificial sweeteners good or bad?"
" I think I should lose the weight first then tone, is that right?"

Here's some insight into the answers.

Yes, exercise can be good for arthritis suffers. Muscle strength helps to support the joints and can ease some arthritis pains. I give some recommendations on what equipment to use and focus exercises.
Sweeteners are not all bad, it's how you use them! Too much of any good thing can be bad for you. Are sweeteners causing you to overeat? Are they masking what your taste buds really want? What other things do you need to know about artificial sweeteners?
Lose weight and then tone? WRONG. Why take twice as long to reach your goals? "All In One" type training drops the inches and tightens your muscles at the same time! Learn how to you can use "All In One" type training in your next workout!

Announcements: The NEW All In One Workout is almost ready to go live! Probably this week! Some of the changes include: video previews, success stories, articles, easy to navigate and "coming soon" iPod and mp3 workouts, workout rotations and a few more things!

Link to Fit 048 Questions & Answers

More Q & A podcasts to come! If you have questions to submit, email me at Kira@allinoneworkout.com

Fit 047: Gym & Recreation Room Machines Video Clips

kira@allinoneworkout.com (Kira Langolf) — Fri, 05 Sep 2008 11:33:39 PDT

At a gym, home or apartment complex, many people have access to a universal type machine. Finding someone to provide instruction can be expensive or impossible. Watching other people do the exercises is not a good idea, they may not know how to did it right either (even if they look in shape)!

These clips are from the bonus dvd "Exercise Instruction: Recreation Room Machines" from the Fitness Makeover System . Each exercise is instructed on proper form, adjustments and tips for best benefits. It's like having a personal trainer on your computer or iPod!

Shown here:
1.Leg press
2.Front pulldown
3.Shoulder press
Also shown on the Fitness Makeover Bonus "Exercise Instruction" are: Seated cable row, leg extension, chest pec deck, triceps cable pressdown, biceps cable curl.

Visit FitnessMakeover.com for more information.

Link to Fit 047 Machine Exercises

Fit 046 Ageless Fitness

kira@allinoneworkout.com (Kira Langolf) — Mon, 25 Aug 2008 08:05:01 PDT

You can be fit at any age and you can exercise at every age! Exercise truly is the fountain of youth. Keeping your muscles strong, keeps them young and is especially important in our older years.

Weight training is great for both adolescents and seniors. Machines and body weight exercises work best for these groups. Their individual programs would depend on their fitness history.

There are many studies praising the benefits of weight training for both teens and seniors. We all need strength at any age! I see the difference in my senior ladies pictured at right, 3 of them are over the age of 80 and one over 70. Can you tell?
Nah, they all look young!

They tell me the quality of their activities and lives have improved with consistent exercise. They are actually strong than some of the younger ladies (20 and 30 year olds) that take my classes!

For teens, movements like squats and lunges mimic those of most sports like tennis, football, basketball. For seniors, squats and lunges are functional for daily activities like getting out of a car or going up stairs.

At any age, be sure to know your limitations. Exercise should be part of your life forever, since it improves the quality of your life! Think of exercise as a way to control the quality of your life and body now and in the future!

Link to Fit 046 Ageless Fitness

Fit 045 Consistency & Motivation

kira@allinoneworkout.com (Kira Langolf) — Tue, 19 Aug 2008 06:53:01 PDT

Which came first? Consistency or motivation? Were you motivated to be consistent or were you consistent, saw results and were then motivated?

Whichever it may be, you need to maintain Consistency & Motivation to get in shape and stay in shape! Here's some ways to stay on track!

What helps motivation? These three things:

Consistency
Planning
Purpose

Here are some guides to help you with motivation and consistency in our workouts!

Consistency

Staying on track is motivating!
Consistency brings results which are motivating as well!
Think about the payoff of your workouts to improve consistency.
Use your self talk to work for you.
Your inner voice should encourage you!
Listen to the little Personal Trainer on your shoulder (not the couch potato).

Planning

Deadlines help increase motivation by creating a sense of urgency.
Planning your workout cycles and having a set start and finish date will give you the urgency to stay on your plan.
Having an endpoint relieves the mind of stress.
Be realistic with your time and your plan.
Remember, if you fail to plan, you plan to fail!

Purpose

Knowing your purpose, what is that payoff for this work?
Determine what motivates you. It can be different for everyone.
Use the Fitness Jar for rewards.

The Fitnessmakeover Kit has more details, worksheets and examples to help you with planning, prioritizing and defining your purpose.

Link to Fit 045 Consistency & Motivation

Fit 044 Overcome Mind Obstacles

kira@allinoneworkout.com (Kira Langolf) — Tue, 12 Aug 2008 07:52:00 PDT

Common self-sabotaging statements and how to overcome them!
Podcast Fit 006 discusses the power of self talk, its worth re-listening! Your mind believes whatever you tell it! You must be your own best friend with your mind! Tools to help you retrain your brain to keep you on the right path for fitness success.

Turn negatives into positives to re-enforce your goals and desires. Use positive statements to fuel your mind! It may feel awkward at first, but you can teach your mind to turn negative thoughts into positive quickly!

Learn to love your body in 5 easy steps!

The Fitnessmakeover Kit has more details, worksheets and examples to help you retrain your brain for fitness success. This is the largest part of the kit and the most important!

Link to Fit 044 Overcome Obstacles in your Mind

Fit 043 Food, Stress & You

kira@allinoneworkout.com (Kira Langolf) — Wed, 06 Aug 2008 08:55:37 PDT

Stress and food are related, sometimes food causes you stress and sometimes stress causes you to eat the wrong foods. In this episode, learn how to distinguish the difference between kinds of stress. Included are several tools and checklists to get you on track and stay motivated!

Stress and Food
Are you masking the real problem or issue by turning to food? Focus on the true source of your stress! Don't add to your stress by abusing or turning to food! Deal with your emotions or issues head on! Use your mind to figure out the source of your stress. Take a look at what you can control:

Eat on schedule
proper food combinations
good food choices
avoid food when stressed

Food and Stress
Is food making you have a problem?
Low blood sugar levels can cause your body stress that can make you fat! Are you craving foods because you are lacking a nutrient in your menu plan? How do you determine if food is causing the problem:

Evaluate & analyze
Cravings
Leave your comfort zone

Exercise and Stress
Exercise to relieve stress! Every little bit helps!
Keep your muscles active to allow your stress to release! Your mind and body need the release and focus time that exercise provides you!

The Fitnessmakeover Kit has more details, worksheets and examples to help you overcome stress and food issues.

Link to Fit 043 Food, Stress & you

Fit 042: Leg Curl Variations with the Stability Ball

kira@allinoneworkout.com (Kira Langolf) — Fri, 01 Aug 2008 06:00:02 PDT

Hamstrings are a crucial muscle to overall body function and health. Yet the are often forgotten about! The hamstrings tie into lower back health and abdominal balance as well as posture and knee health. In podcast Fit 017 Leg training, you learned about the importance of the hamstring! It is worth listening to again!

Hamstrings can be worked with the leg curl machine, deadlifts, step-ups, squats and lunges, but a great burn can come from using the Fitness Stability Ball. Hamstrings can be difficult to target without machines, but the ball does the trick! Leg curls using the Fitness Stability Ball activate even more core and glutes.

When working out at home, leg curls can be intense on the ball! In this exercise sequence, you'll do leg curls with the butt lift and single leg curls. Regular leg curls are just as good too! You don't always have to do all of them! A few (2-3)sets of one exercise (10-12 reps) can be done per workout. Some crunches are thrown in the mix to give the legs a little recovery time between exercises.

This combo can be a mini workout or a personal training session. The full workout Ball Sculpt 1: Nothing But the Ball- Stability Fitness Ball Workout. can be purchased online at allinoneworkout.com and amazon.com.

Additional core and ab exercises can be found on Kira's other ball workout: Ab Sculpt & Yoga Stretch for Stability Fitness Ball

Fit 041 Ball Sculpt 1: Ab roll-in & Tricep pushups

kira@allinoneworkout.com (Kira Langolf) — Mon, 28 Jul 2008 05:30:01 PDT

A super-set of abdominal roll-ins and tricep pushups using the Fitness Stability Ball. This combo can be a mini workout or a personal training session.

The full workout Ball Sculpt 1: Nothing But the Ball- Stability Fitness Ball Workout. can be purchased online at allinoneworkout.com and amazon.com.

If you like lots of abdominal exercises, get Kira's other ball workout: Ab Sculpt & Yoga Stretch for Stability Fitness Ball

Fit 040 1-Leg Squat with the Stability Ball

kira@allinoneworkout.com (Kira Langolf) — Sat, 26 Jul 2008 20:05:36 PDT

Here is a great sculpting exercise for the legs using the Fitness Stability Ball. You can do the exercise at home or load it into your iPod and then try it at the gym (with Hand Weights for an extra challenge!)

This is a full set of 1-leg squats from my DVD, Ball Sculpt 1: Nothing But the Ball- Stability Fitness Ball Workout.

Fit 039 Eat for fat loss

kira@allinoneworkout.com (Kira Langolf) — Tue, 22 Jul 2008 19:10:58 PDT

I haven't gone over nutrition lately, so here we go!
I've packed this episode with a load of info for you!

Most people don't realize that you can lose weight:

without suffering
while eating alot of food
eating frequently
eating before you are hungry
eating yummy foods

The structure of your meals is important for maintaining blood sugar levels which helps you drop fat! Why are blood sugar levels important? Because, when left out of control, they can cause

diabetes
heart problems
stress on the organs
adrenaline increases

all of which will cause your body to store fat, let alone the other health risks!

You'll learn how to combine foods for maintaining healthy blood sugar levels and facilitating fat loss! Combining protein, carbs and fats in each meal does the trick! I'll give you an example of how to determine calories and percentages for your diet.

A good starting point for dividing your calories is

15-25% fat
25-35% protein
40-55% carbs

That is not a typo! You should have carbs in your meal plan! Carbs come in 2 types: starchy and fibrous and I explain the differences and value of each! To help you with your caloric intake calculations, you can use the Body Fat Calculator link.

I review and tell you how to use the Weight Trackers Menu plan, which has been very successful at helping clients lose fat weight! just check the Fitness Makeover Results page for the proof!

A week of the Weight Trackers Menu plan can be downloaded at:Allinoneworkout.com DVD Store

You'll find plenty of choices with this menu plan! There are many ways to make "healthy" food taste great, such as:
marinate with low-fat salad dressing

use spices like basil and oregano

sautee with Pam and add garlic or onions

steam veggies for the full flavor!

I'll tell you when to expect results such as weight on the scale and measurements changing, so you can keep track and know when to expect results! Of course, the best way to track your progress is with a food/exercise log. Remember, this can be a simple notebook where you write it all down!

The Fitnessmakeover Kit covers all of this in detail! This podcast and my others should give you a full understanding of how to use nutrition for fat loss. You need to eat to lose fat!

Take the Fitness Survey and let me know if you workout at a gym, home or both. If you have already done the survey, then email me or write it in the blog comments. Thanks!

Link to Fit 039 Eat for fat loss

FM Special 3: Excerpt from the Fitness Makeover Kit: Part 3: Nutrition

kira@allinoneworkout.com (Kira Langolf) — Mon, 21 Jul 2008 04:01:00 PDT

Fitness Makeover Preview Special:
Excerpt from the Fitness Makeover Kit: Part 3: Nutrition
There is also a bonus DVD on Exercise Instruction!
Visit FitnessMakeover.com for more information.

Help me reach a personal goal:
I would like to get 50 positive feedback comments on iTunes for this podcast. If you find this podcast helpful to your training or weight loss program then click here to submit a review, I'd really appreciate it! Thanks!

P.S. Enter code CP25 for 25% off the Fitness Makeover Kit!
It's only valid for a limited time!

FM Special 2: Fitness Makeover Kit: Part 2: Exercise

kira@allinoneworkout.com (Kira Langolf) — Sat, 19 Jul 2008 11:45:01 PDT

Fitness Makeover Preview Special:
Excerpt from the Fitness Makeover Kit: Part 2: Exercise
There is also a bonus DVD on Exercise Instruction!
Visit FitnessMakeover.com for more information.
Excerpts from the workbook are coming soon too!

FM Special: Excerpt from the Fitness Makeover Kit: Part 1: Control

kira@allinoneworkout.com (Kira Langolf) — Fri, 18 Jul 2008 11:44:38 PDT

Fitness Makeover Preview Special:
Excerpt from the Fitness Makeover Kit: Part 1: Control
Visit FitnessMakeover.com for more information.

Help me reach a personal goal:
I would like to get 50 positive feedback comments on iTunes for this podcast. If you find this podcast helpful to your training or weight loss program then click here to submit a review, I'd really appreciate it! Thanks!
Kira

Fit 038 Life and Exercise

kira@allinoneworkout.com (Kira Langolf) — Thu, 17 Jul 2008 10:35:26 PDT

Does it seem like life keeps getting in the way of your exercise plan? The best way to take control is to have a plan- for exercise, nutrition and what to do if something throws off your schedule!

It is important to have an "emergency" back up plan for your exercise program and food intake. If your time at the gym is limited, then know which exercises you are going to do to get the most out of your time. Large muscle exercises- squat, row, lunge, pull-ups, pushups will give you the most muscle work in the least amount of time. Use supersets, do cardio at another time or skip it! For permanent weight loss, strength/resistance training is more important than cardio.

No gym? No equipment? No Problem! Do isometric workouts or use the Xertube Resistance Band! You still want to do the exercises that work the most muscles, like squats, pushups etc and work the negative (lowering portion) of the move and focus on feeling as many muscles as you can.

Get back on your original plan asap! Do not re-write your plan because of a disruption in your schedule. Just get right back on it and go! The same rules apply for your eating habits-plan, back up plan and get right on track asap!

Remember, adapting is a fact of life! A little is better than none, so maximize the time you have! Give your exercise and eating an honest effort and you will see results! If you are going thru the motions then you need to reassess your goals and priorities!

The Fitness Survey will be active for the rest of the month so please take a few seconds to provide your thoughts!

Link to Fit 038 Life and Exercise

I am posting video previews of the Fitness Makeover Kit on this blog and YouTube!

Fit 037 The Diet Cycle

kira@allinoneworkout.com (Kira Langolf) — Mon, 14 Jul 2008 06:06:01 PDT

There's still time to do the survey! Click here to take it: Fitness Survey Thanks for your help!

This is the last of the quickies! A reminder of why we do what we do...to break the diet cycle! This would be good audio to send to a friend struggling with weight loss and frustrated with diets.

The diet cycle can be a horrid roller coaster of emotional frustration and defeat! It is part of why we get so down on ourselves and use negative self-talk. Diets don't work! They only set you up for failure!

Everyone thinks they have the weight loss answer, in the form of a diet, a certain piece of equipment (gotta love those infomercials!) or a pill. If it was just that easy! Well, it kind of is that easy, or at least not as torturous as most people make weight loss or getting in shape. Common sense will tell you what is right and wrong. You know when you are cheating (with food) or coasting (through your workout), its just hard to admit it sometimes!

Let this episode be a refresher of the importance of weight training, healthy eating and consistency in both when it comes to getting in shape and feeling great!

Link to Fit 037 The Diet Cycle

Fit 036 Habits

kira@allinoneworkout.com (Kira Langolf) — Fri, 11 Jul 2008 10:05:55 PDT

This is another quickie for you! I am developing the next major series topic and will begin posting those next week. In the meantime, this episode reviews how to determine your habits. Habits are important to recognize since they can either help you or hinder you in your fitness program. Identifying and restructuring habits can help you eliminate excuses that hold you back from achieving what you want most!

I am doing a survey and would like your input!
Click here to take it: Fitness Survey
Thanks for your help!

Link to Fit 036 Habits

Fit 035 Motivation

kira@allinoneworkout.com (Kira Langolf) — Tue, 08 Jul 2008 09:36:53 PDT

Quick tips to understand motivation and how to keep it! Motivation tends to fail when you have no results from your exercise program, false expectations of your results or lack of knowledge to get the right results. In this episode, I'll give you a few easy ways to discover why your motivation may waiver and how to keep it strong to get the workout results you want!

More details on motivation and goal setting can be learned from the Fitness Makeover Kit, now available at www.fitnessmakeover.com !

Link to Fit 035 Motivation
If you enjoy the podcasts, please do an iTunes review!

Fit 034 Fitness Makeover Kit

kira@allinoneworkout.com (Kira Langolf) — Thu, 03 Jul 2008 07:20:53 PDT

The Fitness Makeover kit has been out for a few weeks now and the response has been great! In this episode, I'll tell you how to get the most from the kit and what is included in the kit. If you enjoyed the podcasts on the Weight Loss Workshop, then you will love the seminar DVDs in the Fitness Makeover! The seminars allow me to go into much greater detail on each subject of nutrition, control and exercise. The workbooks that accompany the DVDs are user friendly and support the examples used in the seminar presentations. The workbook also has additional sections with forms for goal setting, menu plans progress checks.

The Fitness Makeover kit is also called the Weight Loss Workshop. But it is not just for weight loss! Anyone who needs guidance in exercise program design, nutrition and motivation will benefit greatly from the program. In fact, many trainers have attended my live seminars on the Fitness Makeover and commented on how much real-world application the material has for them, as well as important info they didn't learn in certification courses.

The Fitness Makeover Website has all the details of the program! Here's a quick summary:

Four DVDs (one is a bonus!)

DVD 1: Workshop 1: Control
DVD 2: Workshop 2: Exercise
DVD 3: Workshop 3: Nutrition
DVD 4: Bonus 1: Exercise Instruction
Bonus 2: Timesaver workouts

Workbook Manual Sections:

Control
Exercise
Program Design
Nutrition
Bonus Worksheets & Forms

The Timesaver workouts are taken from my Allinoneworkout DVD series.
I also have a Weight Loss Workout series and am debating whether to put it on DVD or make the workouts available by download. Let me know your thoughts on that!

Also, in this episode, I share with you how I survived 3 weeks of vacation food, drinks and fun without gaining weight and only a few days of exercise! That's what you can enjoy too with the Fitness Makeover System!

Here's the interview: Link to Fit 034 Fitness Makeover Kit
If you enjoy the podcasts, please do an iTunes review!

Fit 033: The American Boot Camp Company

kira@allinoneworkout.com (Kira Langolf) — Tue, 24 Jun 2008 18:09:54 PDT

The American Boot Camp Company was at the Sara City Workout Convention in Orlando, early June. Founder, Mari Garner spoke with me at length about the The American Boot Camp Company concept. The company provides business and marketing support, as well as boot camp start up and even workouts for licensees. Many trainers are great at the training aspect but not so comfortable with the business side of marketing, permits and other technicalities. The Boot Camp Company provides a clear cut plan to get their licensees the most from their business, and at a very reasonable price!

Based out of Atlanta, Georgia, this company has seen the pitfalls of other so-called "Boot Camp" programs. Their system makes a big difference in the success and public appeal of a legitimate boot camp. The workouts can be geared toward all levels. I took the workout at the Sara City Workout Convention and can tell you it was fun but very challenging! I can see how people could get hooked on this "outdoor fitness" concept! It's like recess all over again!

The website for the The Boot Camp Company is www.thebootcampcompany.com, check it out! This is some info from the website:

"Whether you are currently operating a boot camp type program or want to get started, The American Boot Camp Company can help. We provide:

A proven fitness program and business model that generates a return on investment quickly
A state of the art website, online registration and administrative tool to aid in customer service
A nationally accredited Outdoor Fitness Certification
An intense 2 day training session at The American Boot Camp Company Training Institute in Atlanta
Top notch support – consider us your business consultants with your profitability in mind
Exclusive territory"

Mari was very detailed in this interview and gave me a lot of great information on the Boot Camp Business! It is quite an impressive system! I know you will find this both interesting and a great business opportunity! If you have ever thought about running an outdoor fitness program or "Boot Camp" program, then you must listen to this podcast interview. For more info contact Founder, Mari Garner at The American Boot Camp Company!

Here's the interview: Link to Fit 033 Boot Camp Company Interview
If you enjoy the podcasts, please do an iTunes review!

Fit 032 Marietta Mehanni Interview

kira@allinoneworkout.com (Kira Langolf) — Tue, 17 Jun 2008 06:25:34 PDT

Marietta Mehanni is one talented and impressive lady! We actually spoke twice, at length at the Sara City Workout Convention in Orlando! In this interview, Marietta shares with me how she got started in fitness. She was an overweight teenager and got started with group fitness because of it. See, all fitness queens (and she is one!) were not born fit!

We talked about the fitness trends in Australia (her native country) and the USA. Les Mills (LesMills.com and LesMillsUsa.com), is very popular in Australia and Marietta explains why. However, Marietta prefers to teach "freestyle" which is her own choreography. She teaches over 20 classes at 12 different facilities! As you can tell her workout consists of her classes! She teaches almost everything from Aqua to Stability Ball!

Marietta is also deeply committed to teaching other instructors. She even does much of it in her spare time! She is working on dvds that will be for instructors to help them be better trained so that they can spread the fitness bug to many others!

A woman of many talents, Marietta will be presenting in Canada and at ECA in Miami this year. She also represents a music company, The Music & Motion Studio in Australia. She was such a joy to talk with and so open and friendly! I know you will enjoy this interview!

Here's the interview: Link to Fit 032 Marietta Mehanni Interview
Remember, if you enjoy the podcasts, please do an iTunes review!

Fit 031 XS Energy/ Nutrilife

kira@allinoneworkout.com (Kira Langolf) — Fri, 13 Jun 2008 09:26:38 PDT

I spoke with Chase McElroy and his Dallas, TX based group that were at the SCW convention to promote a line of nutritional drinks, bars and supplements. Chase was very informative about the products and what type of person would benefit from each of the various items. XS Energy drink and Nutrilife products were all sampled by my assistant Kristin, who enjoyed all of them! Of course I was too busy interviewing to eat, so one of us had to do the work!

Nutrilife is also part of Amway Global. The 50- year anniversary of Amway Global is coming up and the gang was also letting people know about the opportunities available and the billions of dollars that Amway has paid out to its distributors over the years.

To find out more contact Andy Muller at amuller1.qhealthzone.com

Here's the interview: Link to Fit 031 XS Energy Drink/Nutrilife
Remember, if you enjoy the podcasts then do an iTunes review!

Fit 030 Susan Laney of Les Mills

kira@allinoneworkout.com (Kira Langolf) — Tue, 10 Jun 2008 19:01:54 PDT

I had the pleasure to speak with Presenter Susan Laney. Susan works with Les Mills and was the presenter for the Bodyvive class. If you are not familiar with Les Mills, here's a little background info.

Les Mills is a system of pre-choreographed exercise routines that are released every three months. A gym has to have a licensing type of agreement with Les Mills in order to offer any of their classes of Body Pump, Bodyvive, Bodyjam, and others. All instructors go though a rigorous training and testing series before they can be approved to instruct these classes. Les Mills International is the in clubs in over 70 countries and expanding quickly in the US. For more info go to LesMills.com and LesMillsUsa.com.

The Bodyvive class is a the low-impact workout using basic moves for choreography and uses the VIVE™ balls (which are like thePilates 9-Inch Mini Ball),VIVE™ tubes (which are special SPRI Xertubing with light resistance) and sometimes hand weights. This is a great workout for heart fitness, strength, stability, and stretch!

Susan did a fantastic job of teaching the Bodyvive concepts and showing the variations that can be done to make it a class that anyone can do! If she ever does DVDs, get them! She even suggested that the diehards who like to do exercise every day, can use this class on a day of active rest. She said the majority of the exercisers are active adults in their 40s, 50s and 60s, but with the variety of options, a lot of older and younger participants are joining the classes.

Here's the link to episode 30: Fit 030 Susan Laney Interview
Thanks again to Susan for taking time to talk with me!

Fit 029 Fernando Salas Interview

kira@allinoneworkout.com (Kira Langolf) — Mon, 09 Jun 2008 11:44:05 PDT

This interview is with Max Muscle rep, Fernando Salas. Max Muscle stores are expanding and popping up everywhere. Check www.maxmuscle.com for locations! They have their own line of products, including protein powders, pre and post workout drinks and weight loss supplements. Fernando explains how the pre-workout drink Full Blown Extreme can help all exercisers get better workouts and recovery!

He also talks about the product called “Femme”. This is a weight loss pill for women exclusive to Max Muscle, that helps suppress appetite and facilitate weight loss. This interview has great info on products and details on the ingredients!

Fernando Salas is also a Realtor in the Tampa, FL area if anyone is looking to relocate!

Link to episode Fit 029 Fernando Salas of Max Muscle

Fit 028 Abdominal Training Wheel

kira@allinoneworkout.com (Kira Langolf) — Tue, 09 Dec 2008 19:08:02 PST

This is an interview with Terry Lewis, creator of the Abdominal Training Wheel apparatus! Photo 1, right, Terry and the product.
This device can be used in home or group training. Terry teaches an intense 30-minute ab class with the wheels! With this interesting piece of equipment you can work the core, upper body and quads all at once! It can be used with dumbbells and tubing for a more intense upper body & ab workout.

Photo 2 is of the lady demonstrating the ab training wheels. She began her program at 200 pounds and is now 132. With all the demonstrating she did this weekend, my guess is that she'll easily drop a few more pounds!

Check out the website at abdominaltrainingwheels.com
The abdominal training wheels come with an exercise dvd and instructional pamphlet to learn the exercises.

Link to the interview Fit 028 Abdominal Training Wheels

Fit 027 Urban Striptease Aerobics with Tricia Murphy

kira@allinoneworkout.com (Kira Langolf) — Wed, 04 Jun 2008 08:57:54 PDT

An interview with Tricia Murphy, the creator of Urban Striptease Aerobics. This is an aerobic and dance workout that hits the core hard! This workout is also great for the glutes, inner and outer thighs and even great for increasing upper body strength! I have done the Urban Striptease Aerobic workout, and it is fun and actually a great lower back stretch too!
The website is www.Urbanstriptease.com.

There are currently several dvds available:
Urban Striptease Aerobics
Urban Striptease Aerobics: "Booty Call"
Urban Striptease Aerobics - Volume 2

Tricia told me that the Urban Striptease Aerobics workout is a combination of aerobic choreography, exotic dance and some strength training. It is very much a mind-body workout that some people call “..more empowering than erotic..” Whatever you call it, it's a fun way to get cardio and definitely different! Their tag line is “A total body workout for the Sexy at heart!”

Tricia's own workouts include lots of cross-training and cardio. She enjoys the technogym kinesis workouts too. Tricia sees the next big thing in workouts to be “beaming” A balance beam type foam roller that can be used in all types of classes. She is currently developing an Urban Striptease Aerobic workout to do with the beam.

Thanks again to Tricia for taking some time from the SCW Fitness Convention to speak with me! Link to episode 27: Fit 027 Urban Striptease Aerobics with Tricia Murphy

Fit 026 Special Announcement

kira@allinoneworkout.com (Kira Langolf) — Thu, 29 May 2008 17:24:44 PDT

Special Announcement! The Fitness Makeover/Weight Loss Workshop Kit is available for purchase online! Finally, the Launch is today!!!!

Check the website fitnessmakeover.com for details!

The Fitness Makeover Kit contains the Weight Loss Workshops for three subjects!
And the workbooks and extra worksheets too!

Part 1: Control
Part 2: Exercise (bonus: program design)
Part 3: Nutrition (bonus: All of the Weight Trackers Menu Plans)
Free Bonus DVD: Exercise Instruction and Time saver Workouts
Free Bonus CD: mp3 format of the Fit Girl Guide podcasts!

Fit 025 Cardio Program Design

kira@allinoneworkout.com (Kira Langolf) — Wed, 21 May 2008 09:15:23 PDT

Cardio Program Design can be divided into many categories, such as heart health, post rehab, weight loss and general fitness. The first step in designing a cardio program is to identify which category you are in and what your goals are.

In general when any sedentary person is starting a new program, they should check with a doctor for guidelines. Most often this is the heart health and post-rehab category but can also apply to anyone starting out. With post-rehab, usually a physical therapist will point you in the right direction or even design a program for you.

For general fitness, 3x a week of 20-30 minutes is adequate for endurance and conditioning. For weight loss, it depends on the amount of weight you want to lose. Those with less weight to lose will need to work at a higher intensity (if they have already been weight training regularly). Those who have more than 20 pounds to lose or are just beginning a program will want to focus on the time done more than the intensity. They may work from 20-40 minutes 3 to 5 days a week. Remember to use your weight training to boost the metabolism, burn calories and get some cardio work too by keeping rest to a minimum and challenging your muscles!

No matter what your goal, remember that less is more! Start out with a modest amount of cardio and add a few minutes a week, until you reach your program time goal. If you do too much too soon the body will rebel and hold on to fat stores or use muscle for energy!

Key points:

Pace is more important than level
Mix the modes of cardio exercises
Track your progress
Write a plan
Know your goal!
Cardio is best done after weight training
Longer cardio sessions on non-weight training days
Give your body a day or two of rest!

Link to Fit 025: Cardio Program Design

If you find this podcast helpful to your training or weight loss program then click here to submit a review on iTunes, I'd really appreciate it! Thanks!

Fit 024 Training Program Design

kira@allinoneworkout.com (Kira Langolf) — Thu, 08 May 2008 12:42:28 PDT

Be your own Personal Trainer! Keep your body improving! Avoid boredom and plateaus! Training program design is not as hard as you may think! These are some simple steps to get you started designing your own workout program:

Set your goals
Be specific with your workout days and time allotment
Determine who you will split up your body parts for training: Back & Chest or Back & Biceps or Chest, shoulders and triceps (infinite possibilities!)
Get a notebook and list all the exercises you know how to do for each body part.
Cycle 1: Pick 3-4 exercises for larger body parts (legs and back) and 2-3 for smaller ones (chest, shoulders, biceps and triceps).
Cycle 2: repeat #5 but use different exercises.
Keep a workout log!
Review the body part training podcasts for more info!

The most important part of program design is to make sure you do two programs first. That way when you complete the first (cycle) the second one is done and you can start it! If you stay on the same program too long your body will not change. Conversely, if you change your programs too frequently you won't see your best results either. Give yourself from 3-6 weeks on a given program cycle. you will actually see the changes form one program while doing the next!

If you listen to the podcast and find you have questions about design, please leave a comment and I can answer on the blog.

The Fitness Makeover Kit covers in detail training program design as well as exercise instruction, mindset and nutrition. The FitnessMakeover.com web site has been redone and is almost fully complete, check it out!

Link to Fit 024:Training Program Design

Fit 023 Calve training

kira@allinoneworkout.com (Kira Langolf) — Sat, 03 May 2008 15:19:46 PDT

Calves may not be exciting to train but they are very important! Calve flexibility and health is crucial if you want to do things like walk, play sports or wear shoes! Calve training is simple because there is not too much to do! The important points are

doing the right amount of repetitions
using the proper form
being consistent with calve training
using the right tempo

All of these points are covered in this podcast! You will learn the best rep schemes for soleus vs. gastrocnemius muscles. Based on the type of muscle fibers that make up the majority of these muscles. Find out why the negative part of the movement is just as important as the lifting!

Fitness Makeover Kit update:
The sample is being printed and boxed. After final approval it will be ready! Sign up for the newsletter to get first notice! The FitnessMakeover.com web site has been redone and is almost fully complete, check it out!

Link to Fit 023: Calve Training

Help me reach a personal goal:
I would like to get 50 positive feedback comments on iTunes for this podcast. If you find this podcast helpful to your training or weight loss program then click here to submit a review, I'd really appreciate it! Thanks!

Fit 022 Ab Training

kira@allinoneworkout.com (Kira Langolf) — Fri, 18 Apr 2008 12:38:54 PDT

Ab Training: Swimsuit season is coming fast! Are you ready to feel confident on the beach? Key tips on getting more from your ab training with out doing more work!

Do you think getting slim abs is as easy as a pill or gadget you see on tv? Well, of course you don't think that! But did you know there are some simple things you can do in your workouts to maximize ab work without spending extra time int he gym?

In this episode, I reveal three simple techniques that you can use in your next workout to bring out that ab definition! Here's a preview:

when on a bench press the low back and abs into it!
when standing for exercises tighten the abs like a corset!
Squeeze the abs every time you exhale!

Nutrition and cardio also play a role in ab definition. Make sure you are eating for your goals. Learn the difference between:

eating for weight loss
eating to get lean
healthy eating

How long does it take to get the abs in beach shape? Probably 2 or 3 times longer than you really think! Sorry for the bad news! The good news is this episode will tell you the best things to do to get the abs in shape! The Valeo Body Ball (65 cm) is a great workout ball and I'll tell you how to maximize ball training for the abs!

FYI- Two previous podcasts discussed ab training and are helpful for ab info:
Fit 014: Abdominals from November 14, 2007 and Fit 004:Stability ball training from July 13, 2007. Check them out or listen to them again for a refresher!

The stability ball is by far the best for deep ab training and awesome results. Learn the best ab exercises in my dvd workout: Ab Sculpt & Yoga Stretch for Stability Fitness Ball and more in Ball Sculpt 1: Nothing But the Ball- Stability Fitness Ball Workout

Take the poll at fitgirlguide.blogspot.com to let me know what area of fitness you need the most help. This will decide the next podcast series!

New items available at cafepress.com/fitgirl!

Update on the Fitness Makeover Weight Loss Workshop:
It is complete. I am waiting on a mock up to make sure it all looks right! The redesign of my fitnessmakeover.com website has begun! This website will be a feature platform for this kit. See below to sign up for the newsletter to get first notice and discounts for the Fitness Makeover Weight Loss Workshop plus a free download of the Weight Tracker Menu plan! If you are on the list you'll be receiving it soon!

Link to Fit 022: Ab Training

Help me reach a personal goal:
I would like to get 50 positive feedback comments on iTunes for this podcast. If you find this podcast helpful to your training or weight loss program then click here to submit a review, I'd really appreciate it! Thanks!

Fit 021 Biceps & Triceps Training

kira@allinoneworkout.com (Kira Langolf) — Fri, 11 Apr 2008 19:27:46 PDT

Everyone's favorite show- off muscle the bicep! How much do you need to work it to make it look good? Are you doing the best exercises for shape? Triceps are a ladies favorite, but guys with nice tris are hot too! Yes, there are some not so great exercises for both body parts!

Continuing on the Body Part series, find out in this episode:

the most effective exercises for the arms
how many sets and reps
how to cycle your arm training for better results
Form, feel and how they affect your workouts
Common training mistakes people make with arms

Platemates are the donut sized small increment plates that can help your training. Check them out, click here PlateMate Microload Pair 1 1/4 lb. Magnetic Donut Weights.

Lastly, product claims...if it sounds too good to be true, it probably is! Use your common sense before buying some supplements or workout gadgets!

Also, the Fitness Makeover Kit update. Make sure you are on the newsletter list for first info!

Link to Fit 021: Biceps & Triceps Training

Fit 020 Shoulder Training

kira@allinoneworkout.com (Kira Langolf) — Thu, 20 Mar 2008 20:18:37 PDT

Shoulder training could be a whole podcast series on its own! However, in this episode you'll learn why shoulders have to stay healthy if you want to workout consistently and get the results you want.

Topics include:

Do you have shoulder limitations?
Should women do the same exercises for shoulders as men?
What are the set and reps schemes for weight loss?
Common mistakes made in shoulder exercises and program design.
Are you shoulders overtrained?
Why it is so easy to injury the shoulder area.
Are you falling victim to bad form?
Why your shoulders are important for your posture

The common reasons for shoulder limitations are muscle imbalances due to improper training, poor posture or injury. In this episode, I explain what exercises and daily activities (such as sleeping!) can put your shoulders at risk for a major injury. You'll find out how to train the shoulders if you have limitations and how to strengthen the shoulders and their supportive muscles to keep the shoulders healthy and strong.

Remember, you might have to back off on the weight you use for most shoulder exercises. A common error is using too much weight and not properly training the shoulders. I review with you how to feel the right form for each exercise for maximum results with exercises like lateral raises, reverse flyes, shrugs and presses. And I explain some of the variations that can be used to keep shoulder training from getting dull and help keep the shoulders strong, range from stability ball work to uni-lateral training.

When you're through with this one, you'll have a good understanding of what you need to do in the gym to keep your shoulders healthy and avoid any injury that could mess up more than just your workouts!

New items available at cafepress.com/fitgirl!

Update on the Fitness Makeover Weight Loss Workshop:
It is complete. I am waiting on final artwork and the redesign of my fitnessmakeover.com website to be a feature platform for this kit. Sign up for the newsletter to get first notice and discounts for the Fitness Makeover Weight Loss Workshop.

NEW! Fitness Makeover Weight Loss blog
I also am doing a Fitness Makeover program with a group and we have started a group blog. Check out the Fitness Makeover Blog and follow our "Biggest Loser" type contest!

Help me reach a personal goal:
I would like to get 50 positive feedback comments on iTunes for this podcast. If you find this podcast helpful to your training or weight loss program then click here to submit a review, I'd really appreciate it! Thanks!

Link to Fit 020: Shoulder Training

Fit 019: Chest Training

kira@allinoneworkout.com (Kira Langolf) — Sun, 02 Mar 2008 18:03:26 PST

In this episode: Chest Training
Find out the answers to common questions like:
Do you need to do multiple angle training?
What muscles should you train with chest?
Safety measures when training chest?
Additional Topics:
* the most effective exercises
* the best rep schemes
* do's and don'ts of training
* which exercises should be a lower priority

I apologize now, I had some mic problems and was not happy with the audio quality, but will have the problem fixed b/f next podcast! Enjoy!

Link to Fit 019: Chest Training

Kira Gear available at cafepress.com/fitgirl various styles of active wear and fun stuff!

Fit 018: Back Training

kira@allinoneworkout.com (Kira Langolf) — Wed, 13 Feb 2008 20:34:16 PST

Body part training series #2: Back Training

the most effective exercises for the back and the variety available
the best rep schemes for faster results in back training
do's and don'ts of back training
how back exercises make your body feel better!
back training is vital for weight loss success
Updates and info on the Weight Loss Workshop!

Kira Gear available at cafepress.com/fitgirl various styles of active wear!

Thanks to everyone for making Ball Sculpt 1: Nothing But the Ball DVD a top seller on Amazon.com! If you enjoy it, please write a review to help others know more about the workout. Thanks again!

Link to Fit 018: Back Training

New Shirts for the guys!

kira@allinoneworkout.com (Kira Langolf) — Tue, 12 Feb 2008 11:18:26 PST

A few new shirts are available for men!
The Ringer T-shirt and Men's sleeveless shirts are now at the
Fitgirl store on CafePress!

FYI-The Green shirt and the white shirt are standard Hanes and can be worn by men or women.

Come visit my store on CafePress!

Fit Girl Gear

kira@allinoneworkout.com (Kira Langolf) — Wed, 23 Jan 2008 12:49:03 PST

Fit Girl Gear now available!

Link to Fit Girl Gear

Take the Poll
We are trying to decide which is liked better, the "diamond person"
or the "lunging person" logo. If you go to my site, on the home
page, I am wearing the diamond person and Brigette is wearing the
lunging man. Please give your opinion in my blog poll. Thanks!
Kira

Fit 017 Leg training

kira@allinoneworkout.com (Kira Langolf) — Tue, 22 Jan 2008 12:17:11 PST

A new series of podcasts on body part training!
In this series learn:

the most effective exercises for each body part
the best rep schemes for each body part
do's and don'ts of training for each body part
which exercises should be a lower priority

Updates and info on the Weight Loss Workshop!
Kira Gear available at cafepress.com/fitgirl various styles of active wear!

Link to Fit 017: Leg Training

Fit 016 New Year Goals

kira@allinoneworkout.com (Kira Langolf) — Mon, 07 Jan 2008 19:31:40 PST

We all set resolutions or goals for the new year, but not many of us actually stick with them to completion. Learn how to set realistic goals and plans for achievement. Success tips to keep you motivated all year long!

A few special announcements regarding:

Kira Gear available at cafepress.com/fitgirl
Body Blast exclusively on the allinoneworkout.com website
Sign up for the newsletter and be first to know when new items and limited edition items will be at cafepress.com/fitgirl and when the new DVD is available!

Details in the podcast!

Link to Fit 016: New Year Goals

Make this new year your best ever!

Kira

New Year -New you!

kira@allinoneworkout.com (Kira Langolf) — Wed, 02 Jan 2008 07:43:23 PST

Happy New Year!
My next podcast series is on new year resolutions and how to make them a reality instead of just a nice thought!
I have been busy preparing for the live Weight Loss Workshop, so the podcast should be done before the weekend.

The full version of the Weight Loss Workshop will be available in a kit form with dvds, cds and workbook. I plan to have that available in February...perfect timing if you slip a bit on the resolutions! Of course, I will keep you posted on the production process!

By the way, it's 40-degrees today! Yikes! I live in south Florida! At least I think I do-hahaha!
Kira

Clothing sale!

kira@allinoneworkout.com (Kira Langolf) — Tue, 04 Dec 2007 19:19:00 PST

FYI: All Strong Mom clothing is reduced for the holidays!
Lunch box coolers have been added too!

CLOTHING CLEARANCE! SAVE NOW!

Fit 015: Holiday Fitness

kira@allinoneworkout.com (Kira Langolf) — Wed, 05 Dec 2007 13:57:43 PST

Holiday fitness strategy!
You can enjoy some holiday goodies and keep weight off!
Here are some tricks to help!

Keep active-stay on your exercise program
Eat smaller portions-stay on our meal schedule
When you shop, park & walk-save stress of mall parking and get extra exercise
Plan your splurges!
And many more tips to avoid temptation and stay on track!

Get all the details with the podcast!

Link to Fit 015: Holiday Fitness

Fit 014: Ab training

kira@allinoneworkout.com (Kira Langolf) — Wed, 14 Nov 2007 09:22:11 PST

Ab Training : The best and worst exercises and common mistakes.

Get the most from your ab training by controlling the abs and using good form.
Lower Abdominals: Learn the best exercises for the lower abs and why leg raises don't work the abs!
Infomercials and useless products that perpetuate ab training myths and mistakes!
Broom twists, neoprene belts and side bends: friends or foes for abs?
Make planks and hovers easier to do and without shoulder discomfort!
The worst exercises for abdominals.
The best exercises for abdominals.

Link to Fit 014: Ab Training

Fit 013 Topics: Gym Etiquette, cardio machines and supplements for food cravings.

kira@allinoneworkout.com (Kira Langolf) — Thu, 08 Nov 2007 12:50:06 PST

Topics in this episode are Gym Etiquette, the best use of cardio machines and the best supplements for food cravings.

Link to Fit 013: Gym etiquette, cardio, food cravings

Gym etiquette helps yourself and others save time when working out.

The more we practice proper gym etiquette, the more people will do the same, making a better atmosphere for everyone at the gym.

Some simple ways to make the gym a better and more productive place to exercise.

Cardio machines should be used as intended.

Standing backwards on a stairmaster burns LESS calories and does not work your butt!

What you can do to shorten your workout time and get results!

Learn the best ways to control food cravings!

How diet pills that can affect your heart and blood pressure.

The reasons why you don't have to use diet and weight loss pills for fat loss!

Get exclusive content and tips not available on the site or podcast in the newsletter! Sign up today!

Fit 0012: Weight Loss Workshop Summary: Get the body you want and keep it!

kira@allinoneworkout.com (Kira Langolf) — Wed, 24 Oct 2007 07:37:42 PDT

Fit 0012: Weight Loss Workshop Summary
Get the body you want and keep it!
A summary of the key points of the Weight Loss Workshop 3 part series.

Part 1: Gaining Control
Overcome common obstacles and eliminate self-sabotaging habits!
1. Control
2. Self-Talk
3. Goal Setting
4. Planning
5. Overcome obstacles

Part 2: Nutrition
Eat more to gain energy and lose fat!
1. Stress and eating
2. What are my Nutrients?
3. Food combining
4. Meal timing and planning
5. myths

Part 3: Exercise
Weight training for weight loss!
1. Myths and spot reducing
2. Posture & muscles
3. Weight Training do's & don'ts
4. Cardio do's & don'ts
5. Exercise selection

Visit www.allinoneworkout.com for info and articles from the Weight Loss Workshop!

Upcoming podcasts:
The best supplements for food cravings
Ab training mistakes
Leg training mistakes

Link to Fit 0012: Weight Loss Workshop Summary

Get exclusive content and tips not available on the site or podcast in the
newsletter!

Fit 0011: Weight Loss Workshop: Exercise Part 2: Get the most from each exercise

kira@allinoneworkout.com (Kira Langolf) — Fri, 12 Oct 2007 18:08:40 PDT

Fit 011: Weight Loss Workshop: Exercise Part 2: Get the most from your exercise!
Use rep speed, concentration and range of motion to optimize each exercise.

Topics include:
Common errors in exercise sessions
How to use the mind-muscle connection for better results
What exercises are best for weight loss and sculpt
Home vs gym training
Sports specific training
Myths about spot reduction.

Link to Weight Loss Workshop: Exercise #2

Fit 010 Weight Loss Workshop Nutrition #2

kira@allinoneworkout.com (Kira Langolf) — Sat, 24 Jan 2009 17:36:03 PST

Weight Loss Workshop: Nutrition Part 2: Meals & Cravings.
Break the diet cycle! Fuel for fat loss!

I go into more detail on meal breakdowns and fuels for fat loss.
Link to "Determine Your Caloric Needs" article and link to basal metabolic rate calculator:

Keep a food log or use diet software to keep track of your food intake. Overexercise, missed meals and poor nutrition can lead to the starvation mode!
Cravings come from lack of nutrients, how to control cravings.
Good protein source: whey protein powder. I recommend The Muscle Store brand Whey Protein for the best tasting and easiest to mix.

Link to WLW: Nutrition #2

Get exclusive content and tips not available on the site or podcast in the
newsletter! Sign-up today!