Fit Girl: Your Guide to Getting In Shape

Fit 147: Meditation and Body Type Training Part 3: The Endomorph

kira@allinoneworkout.com (Kira Langolf) — Wed, 16 May 2012 17:59:41 PDT

Motivation Meditation can help you focus your mind on one single object. The object of meditation should be neutral in emotion and perception. Examples of a meditation object would be your breathing,an image, or sound, such as “Om”. It doesn't matter what you choose for your object of meditation, just stick to the same one throughout. Focusing your mind on a single object is not as easy as

Fit 146: Mystery of Motivation & Body Type Training Part 2

kira@allinoneworkout.com (Kira Langolf) — Thu, 03 May 2012 10:19:09 PDT

In this episode:MOTIVATION What is the Mystery of Motivation? Why can it be so difficult to stay motivated? Where does motivation come from? Why do some people have it, while others don't? What is the difference between staying and becoming motivated? Don't expect it to be naturally motivated all the time, it takes practice! You can learn the proven methods at the upcoming FitnessMakeover

Fit 145: Faith and Body Type Nutrition & Training part 1

kira@allinoneworkout.com (Kira Langolf) — Wed, 25 Apr 2012 05:00:24 PDT

In this episode:MOTIVATIONFaith and doubt can sabotage your fitness goals. Doubt arises when you do not believe in yourself or the methods you are using. Following a trusted source, with some faith, can help you stay on track to get the results you want. Often, that means doing things and entering mindsets that are not comfortable or typical for you. This is where faith in your trainer or

Fit 144: Practice Motivation, Most effective Ab exercises and Grocery planning!

kira@allinoneworkout.com (Kira Langolf) — Mon, 16 Apr 2012 18:57:24 PDT

Fit 144: Practice Motivation with a buddy, Most effective Ab exercises, Grocery Planning for Success.NUTRITIONA guaranteed success for weight loss or body sculpting is having a plan! It is especially important to have a plan for Grocery Shopping. Sure, it sounds easy, but how often do you do it?You must plan you main meals AND your other meals and snacks if you want to reach a fitness goal.

Fit 143: Pre-Workout Meals, Abs, Excuses

kira@allinoneworkout.com (Kira Langolf) — Wed, 28 Mar 2012 10:33:50 PDT

NUTRITIONShould you eat before exercise? Pre-Workout meals: the advantages and disadvantages.TRAININGBad ab exercises, part 3: the obvious! Do electronic stimulation belts really get the abdominals lean? Find out in this episode!MOTIVATIONOvercome lame excuses and other obstacles with a simple mindset change!Listen to the show for all the details:Fit 143: Pre-workout meals,Abs Part 3, Overcome

Fit 142: Protein Needs, Abs Part 2, Check Points

kira@allinoneworkout.com (Kira Langolf) — Mon, 16 Apr 2012 19:04:05 PDT

Motivation:What are the most important steps in goal setting and goal achievement?Have you done any of these for your goals:set check pointshave accountabilityapplied commitmentrealize set backs are to be expectedreassess your goals regularlyNutrition:How much protein do you need per day? There isn't any precise correct answer to that! Here's how to set your ranges to ensure you get enough

Fit 141: Nitric Oxide,Motivation & Ab Training Part 1

kira@allinoneworkout.com (Kira Langolf) — Mon, 12 Mar 2012 16:05:17 PDT

Motivation:In this episode, find how you can improve your chances of reaching your goals! Learn how to keep your motivation high! If you are not getting the results you think you should be getting or want to get, then you need to take a good look at what is holding you back. Are you being realistic with your goals? Have you set goals and steps to achieve them? assigning blame? Are you impatient?

Out of the Frying Pan, Into the Fire?

kira@allinoneworkout.com (Kira Langolf) — Wed, 22 Feb 2012 08:48:55 PST

A little update...I had less than 2 weeks to empty the old house out, do a garage sale and figure out where to put all this stuff! No easy task, especially when moving into an overly furnished home...yup! we moved into my childhood house!It's a good thing, my daughter loves its, my father likes it (I think, I hope), he is now living with crazy family members full time since my mom passed away in

Fit 140: Fears, Exercise and Foods

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

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

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

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

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

Fit 138: Fat Burners Explained

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

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

Fit 137: Outside Exercise, Holiday Guide, Motivation

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

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

Fit 136: Vitamin C & Russian Anabolic VideoCast

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

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

Fit 135: Squats, Protein and Facebook

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

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

Fit 134: Improper Form & Top Fitness Mistakes

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

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

Fit 133 Flat Stomach, Calorie Counts & Accountability

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

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

Fit 132: How to use Lifting Straps

kira@allinoneworkout.com (Kira Langolf) — Fri, 04 May 2012 15:47:18 PDT

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

Fit 131: Rotator Cuff, Nutrition Mistakes, Motivation

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

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

Fit 130: Weights, Workouts and Fun!

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

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

Special Episode: Daily Focus Retrain the Brain!

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

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

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

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

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

Fit 128 Weight Loss Secrets, Habits, Injury

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

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

friends & moving!

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

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

Where is Fitgirl?

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

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

Fit 127: Lower Abs, Lean Menu, Habits

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

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