Fit Girl: Your Guide to Getting In Shape

tag:blogger.com,1999:blog-41054666176488277802012-01-17T14:45:44.702-05:00Fit Girl: Your Guide to Getting In ShapeGet in Shape and Stay in Shape with the most effective training, nutrition and motivation techniques! Hosted by internationally acclaimed Master Fitness Trainer, Kira Langolf.Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.comBlogger1801100tag:blogger.com,1999:blog-4105466617648827780.post-25932771446002695272012-01-17T14:30:00.006-05:002012-01-17T14:45:44.713-05:00Fit 140: Fears, Exercise and Foods

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-10823044880794783792012-01-11T12:20:00.008-05:002012-01-11T13:06:25.031-05:00Fit 139: Dos and Don'ts for the New Year!

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-27188241705946296162011-12-24T14:03:00.004-05:002011-12-24T14:10:30.172-05:00Fit 138: Fat Burners Explained

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-10795296322366813242011-11-29T14:20:00.008-05:002011-11-29T14:37:23.983-05:00Fit 137: Outside Exercise, Holiday Guide, Motivation

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com1tag:blogger.com,1999:blog-4105466617648827780.post-88029377820539533362011-11-09T16:01:00.005-05:002011-11-09T16:10:12.670-05:00Fit 136: Vitamin C & Russian Anabolic VideoCast

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-77626314176465749382011-10-26T16:43:00.007-04:002011-10-26T17:30:53.881-04:00Fit 135: Squats, Protein and Facebook

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-58629761565149165202011-10-19T11:57:00.000-04:002011-10-19T11:57:00.391-04:00Fit 134: Improper Form & Top Fitness Mistakes

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-67495944017204145182011-10-12T19:46:00.010-04:002011-10-12T20:15:09.313-04:00Fit 133 Flat Stomach, Calorie Counts & Accountability

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-59265440210737985252011-10-09T19:34:00.014-04:002011-10-09T22:01:42.981-04:00Fit 132: How to use Lifting Straps

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-26297014112037408502011-09-14T21:44:00.000-04:002011-09-14T21:44:00.502-04:00Fit 131: Rotator Cuff, Nutrition Mistakes, Motivation

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-45468047784925371822011-09-08T21:22:00.006-04:002011-09-08T21:58:05.978-04:00Fit 130: Weights, Workouts and Fun!

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-23411535627235356012011-09-01T10:25:00.003-04:002011-09-01T10:47:40.674-04:00Special Episode: Daily Focus Retrain the Brain!

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-25128395405368286322011-08-23T16:12:00.007-04:002011-08-24T09:19:52.830-04:00Fit 129 Exercise Errors, Fast Nutrition, Fun & Motivating Ways to End Workout Boredom

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-60725016339554816542011-08-03T19:18:00.007-04:002011-08-04T00:14:18.475-04:00Fit 128 Weight Loss Secrets, Habits, Injury

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-10389985828115327252011-07-28T23:34:00.001-04:002011-07-28T23:34:15.024-04:00friends & moving!

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!

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-22008400772800379682011-07-25T22:56:00.004-04:002011-07-25T23:12:49.004-04:00Where is Fitgirl?

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com2tag:blogger.com,1999:blog-4105466617648827780.post-36383969781192807822011-06-07T16:44:00.005-04:002011-06-07T17:04:19.042-04:00Fit 127: Lower Abs, Lean Menu, Habits

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-61530495685215727222011-05-26T13:01:00.009-04:002011-05-26T13:32:57.922-04:00Fit 126: ReTrain Your Brain! Workout at the Park & Get Summer Lean!

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-9361130007074448572011-05-24T13:25:00.005-04:002011-05-24T13:34:21.658-04:00ReTrain the Brain to Reshape Your Body!

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-51671721547774303282011-05-11T14:35:00.014-04:002011-05-13T16:21:10.302-04:00Fit 125: Sore Muscles, Party foods, Commit to Get Fit

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-119403474323190122011-05-11T14:35:00.013-04:002011-05-13T14:41:59.775-04:00Fit 125: No Pain, No Gain? Party Survival Guide and Commit to Get Fit

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-68620203169974276032011-04-27T14:11:00.007-04:002011-04-28T13:06:45.020-04:00Fit 124: More Core, Trigger Foods and Comfort Zones

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-9879480004381287092011-04-25T13:03:00.003-04:002011-04-25T13:05:13.949-04:00My Apologies!

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-30368996940517130772011-04-20T17:25:00.009-04:002011-04-21T19:08:59.057-04:00Fit 123: Fast Track Nutrition & Intensity

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-19598905242367660952011-03-30T13:36:00.006-04:002011-04-14T13:26:30.380-04:00Fit 122 Stability Ball, Eating Out and Motivation

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-39886558975462806702011-03-11T13:27:00.007-05:002011-03-11T14:16:51.806-05:00Fit 121: Success Cycle, Permanent Weight loss & Leg Training Mistakes

Where does the time go? Catching up on a few missed podcasts to get me and you back on track!Available at iTunes cardio interval ipod workouts!Cardio Intervals #8: Advanced and Cardio Workout #1: Treadmill IntervalsNew at the FitnessMakeover.com free success plan!TRAININGA review of Leg training mistakes, hopefully you don't do any of these!NUTRITIONThe diet cycle in more depth! How it works,

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-78750505549558250082011-02-10T13:25:00.009-05:002011-02-15T21:51:01.348-05:00Fit 120 Leg Training Mistakes, Diet Cycle and Self-Talk

New at the FitnessMakeover Proshop! Yoga Stretch audio workout for beginners. More coming soon! All of the audio preview players have been updated so you can listen to a preview while you read about the workout!TRAININGThis month's podcast series will focus on Leg training mistakes, the diet cycle and self-talk. We begin with leg training mistakes as the feature topic for this episode. Common

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-17107035759372162492011-02-03T21:08:00.007-05:002011-02-03T21:31:58.268-05:00Fit 119: Do Things Differently!

New! Take the ClubFit survey and let me know what you want to see for workouts at the ClubFit Community!Get first notice and previews of new iPod/iPhone workouts by subscribing on iTunes, to the podcasts forCardio WorkoutsWeight Training Treadmill workouts Motivation: Think "I want to do this" and replace I have or need to do this with "I want to do this" Leave your comfort zone! Whether you

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-54780608103531584372011-02-01T19:02:00.003-05:002011-02-01T19:07:34.157-05:00BMR Video Guides at ClubFit

As promised, I have posted video guides to the BMR calculators mentioned in episode #118. There are two videos, just click to get started!1. BMR calculator2. BMR calorie and nutrient calculator in the members only area.(members, just log in and you will see it!)Check out the recent posts tab for other new stuff!!

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-89519607776095229332011-01-29T13:47:00.008-05:002011-01-29T14:14:37.041-05:00Fit 118: Numbers for Nutrition & More!

Nutrition Focus: How to calculate the right numbers for nutrition for your body! Whether you want to lose weight, stay in shape or gain muscle, knowing your numbers will make your results quick and painless! Learn how to stop the diet yo-yo cycle at FitnessMakeover.com. Use the calculators at ClubFit to get started! Find calculators for your nutrients at Clubfit.Training Review: A review of

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-62212974951693690582011-01-19T14:09:00.008-05:002011-01-19T16:28:21.350-05:00Fit 117: Reverse Curls, Calculators and a New Year!

Do things differently this year! If you don't like the way you look, then you need to workout smarter, not harder! This year's podcasts will focus on helping you workout smarter to get the results you want!In this episode:Podcast format update!Minor changes to bring you more frequent podcasts and refreshers!A super shaping bicep exercise, the reverse barbell curl! Video instruction and tips!A

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-10744679048319458052010-12-29T12:40:00.009-05:002010-12-29T15:02:39.936-05:00Fit 116 Year in Review 2010

This year's highlights:ClubFit, audio workouts, 100th podcast episode, free downloads and lots of weight loss results! Podcast #100, Wow! The 100th podcast of the Fit Girl Guide! Thanks to all you listeners for comments, inspiration and support! ClubFit! The focus of this podcast became the basis for ClubFit. An online fitness community and information center with fitness calculators,

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-40652307579134051942010-12-10T13:35:00.008-05:002010-12-15T15:16:12.615-05:00Fit 115 Fitness, Free stuff & more!

Fitness Analysis Summary, Free video cardio-sculpt timesaver workout and holiday gift ideas.The Fitness Analysis Summary is quite interesting! The majority workout 3-4 x aweek or more, have the time to workout 3-4x/wk for 45-60 minutes, but need help with an exercise program and plan. Most are at the intermediate level and do more cardio than weight training (shame on you!). Most do not keep a

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-1126092773956653802010-11-29T20:49:00.007-05:002010-11-29T22:53:13.593-05:00Fit 114 Special Update & Info

A special update regarding recent problems with the podcast downloads and forum sites. A big thanks to those on the facebook.com/fitgirlusa fan page who let me know there were problems! Everything is back in order. You should be able to download all the podcasts normally.Some holiday reminders:There will be a few more regular podcasts before the end of the year, yeah!The FitnessMakeover Pro

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-43563909180301515162010-11-23T14:52:00.004-05:002010-11-23T14:54:36.625-05:00Podcasts down, but not out!

Something has happened with my server that has affected all the podcast episodes. They may not be accessable right now, but I have not stopped doing them. We are working on the issue and hope to have everything up and running and back to normal soon!!!!Kira

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com1tag:blogger.com,1999:blog-4105466617648827780.post-74458122028329346462010-11-18T16:25:00.006-05:002010-11-18T17:24:39.434-05:00Fit 113 Holiday Tips & Time Saver Workouts

Holiday time often mean disaster for workouts and healthy eating! Here are some tips to stay on track by saving time and burning fat with better workout routines! Also, some must have fitness gift ideas for the exercise lover in your life (or yourself!)Nutrition:Set a goal to have 2 items of each healthy choice from a platter before indulging in a treat! Details on what food choices to make and

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-90792721302352021452010-09-28T14:20:00.009-04:002010-09-29T14:30:17.511-04:00Fit 112: ACL injury, Carbs, Expectations

TrainingACL (anterior crucial ligament) tear and rehab. Does cardio make you more vulnerable? What to do to quicken your recovery time after surgery. How to prevent a knee injury with proper exercise. Parents be aware that your kids may be at risk for this injury, so check their exercises and athletic form. Find out why squats are the focus of prevention and rehab! Learn the importance

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-48887790663247299212010-09-14T13:47:00.008-04:002010-09-14T14:45:18.969-04:00Fit 111: AudioBoo, Biceps training & Metabolic Set Point

The 21-day Challenge is getting results! Thank you to those who have checked in at the ClubFit Forum and via email. I love hearing the success stories! For more information on how you can Take The Challenge, visit the FitnessMakeover ProShop! While at the ProShop, be sure to check out the latest Cardio and Weight Training Ipod & iPhone workouts!Back to school means no excuses!!! You have less

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-48601510008680062752010-08-30T15:00:00.006-04:002010-08-30T15:51:44.141-04:00Fit 110: Elliptical, Stepping Stones & Condiments

Check-in with me at the ClubFit Community Forum. I'm tracking my workouts there, are you?Have you seen the new 21-Day Challenge? It's time to get serious!!Not getting the results you want from your exercise program?Then get to the Fitness Makeover ProShop for your free Fitness Analysis!TRAININGWhat muscles are you using (or supposed to be using) on the elliptical crosstrainer. Find out if you

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-40494328712696173182010-07-12T20:44:00.012-04:002010-08-01T15:19:48.521-04:00Fit 109: Goals, Daily Menu, Pressdowns

MOTIVATIONMotivation is made up of goal setting and knowing why you are doing each step toward your goal. Defining the goal is part of the work toward achieving it. Planning the steps and knowing your end point is just a critical to success!1.why (passion/emotion)2.what is your finish line / end goal3.how-conditions for fulfillment-what standards do have to have to feel fulfillmentNUTRITIONThe

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-43594776554972280722010-07-12T07:38:00.003-04:002010-08-01T15:02:11.550-04:00Fit 108: Plyometrics, Recipe, Routine Part 3

Plyometrics for circuit training, Personal development-what is your routine-part 3 overcome evening-pitfalls, Scalloped Corn vegan recipe that can be a side dish or a tasty meal!TRAININGFrom our partners at Physicalfitnet.com, this video clip of a plyometric squat jump, also known as a vertical jump with arms. This is a great exercise to add to circuit training, especially for home trainers, as

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-88235939027640380652010-06-30T20:44:00.014-04:002010-07-01T22:46:41.794-04:00Fit 107 Lunges, Fatigue, Motivation

TRAININGStationary lunges (aka split squats) are great for leg and butt shaping! There are some common errors I see in the gym and we discuss these in the podcast as well as how to do this exercise correctly. Some people complain about their knees when it comes to lunges &/or squats. However, you may not have to avoid this lunges &/or squats if you think you have "bad knees", since sometimes bad

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-65623898639623509162010-06-21T06:29:00.000-04:002010-06-20T13:41:10.157-04:00Fit 106: Yoga Bridge, Quiche & Your Daily Routine

5 ways to use a yoga bridge pose, a versatile and easy quiche recipe and part 1 of personal development series "What is your routine".TRAININGThe yoga bridge pose is great for stretching and relaxation. It also has many uses for your workout!Here are 5 ways to use a bridge pose in your workout:1.stretch hips and spine2.core strengthening-ab and low back3.Toes up for hamstrings4.ball

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-90580589553693711872010-06-16T19:36:00.008-04:002010-06-17T09:45:49.029-04:00Fit 105 Planks, Vinegar, Yoga

New:Fitness Makever Proshop has a new lookEbay has my collection of Health and Fitness Magazine Back Issues for sale! One on one coaching program in development!I am looking for listeners to do interviews about their results, what you have learned from this podcast or any other personal fitness break throughs or solutions that may help our listeners. Email me your story or suggestion or write it

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-33646758994136334112010-06-16T00:21:00.002-04:002010-06-16T00:23:28.075-04:00FYI Classic bodybuilding/fitness magazines available

I am letting go of my prized collection of back issues of various magazines such as MuscleMag, Muscular Development, Flex, Women's Physique World, Natural Bodybuilder. and Muscle & Fitness.These range from 1988 to 1997. When magazines had articles not advertisements disguised as articles! Most are like new and include the posters (not pulled out of magazine). There's alot of valuable info and

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-40547022196228770802010-06-02T12:44:00.000-04:002010-06-02T12:44:00.645-04:00Fit 104: Kettlebell, Bodyfat, Mindset

Motivation/Mindset: A lesson from our past! Remember the "Little Train that Could"? Apply this to your mindset for motivation! Take a current obstacle and rephrase it to train the brain! "I know I can..." fill in the blank. Be like the little train and keep repeating it to reach your goal!Training: Video of Alternating Kettlebell Swing. An exercise for power and a full body workout! Try it

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-83036393742877856452010-05-25T13:53:00.010-04:002010-05-25T21:04:10.355-04:00Fit 103: Cycles, Focus & Food

What not to do at the gym! Eat this not that: Yogurt! Focus on the mind-muscle connection for better results!Training: Just because a trainer has a client do an exercise doesn't mean it is a good exercise or right for you. Some of my observations from the gym!Nutrition: "Eat this, Not that" article series at ClubFit. Which yogurt has the same amount of sugar as a Kit Kat and which is the

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-89611250377791334012010-05-12T13:13:00.009-04:002010-05-12T14:17:10.415-04:00Fit 102: Accountability, Meals & Workouts

NutritionYou'll find some great fitness resources, calculators and workouts at ClubFit! Including the article "Rules for Super-Shaping Meals!" You know what you should eat and what you should limit or avoid completely. Now, you need to fine tune your body shaping program by planning your meals appropriately. Whether in the gym, or at the table, you always need to have a plan! All the rules are

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-50975811247053960642010-05-05T13:55:00.006-04:002011-08-18T12:30:35.475-04:00Fit 101: Diet Guide, Deadlifts, Overcome Obstacles

New at ClubFit: how to take your measurements, with video, iPod-PT audio workout download, and a daily calorie tracker for Gold members. Training: ClubFit forum question about deadlift form. Here is my suggestions: The best way to do deadlifts safely, would be to keep your shoulder blades pinched at all times. That will ensure a "flat" back. And emphasize the right muscles. Here's some extra

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-25664537304399597352010-04-24T15:44:00.007-04:002010-04-24T16:12:23.719-04:00Fit 100: ClubFit! Celebration!

Wow! The 100th podcast of the Fit Girl Guide! Thanks to all you listeners for comments, inspiration and support! The focus of this podcast has become the basis for ClubFit. This new site brings together the guides that this podcast covers: getting in shape and staying in shape as well as the three main parts of fitness: Nutrition, motivation and training.ClubFit is an online personal training

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-14533100679464547902010-04-14T11:31:00.007-04:002010-04-14T22:04:18.431-04:00Fit 099: Control, Triceps, Calories

Do you really know what you can and cannot control? Are you doing the Lying Triceps Extension correctly? Want to know a way to trick your metabolism to bust through a weight loss plateau? It's all in this episode!MotivationFrom the Fitness Makeover Workshops, a video clip about control. Click here or visit ClubFit to watch the video. Learn what you can and cannot control! You can control your

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-7131250978086925772010-04-07T21:40:00.000-04:002010-04-07T21:40:03.334-04:00Fit 098: Grip & Incline Part 2, Recipes, Gym log

Grip and Incline and how they effect back and chest training. Take a peak into my personal workout log. Check out the healthy recipes at ClubFit! Nutrition Healthy recipes at ClubFit! French toast, Veggie Omelet and much more are in the nutrition section of ClubFit. Look for more recipes at the Fitness Forum and add your own ideas! Let us know what you have tried and your personal favorites

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-21552032145009385452010-03-28T14:35:00.007-04:002010-03-28T19:38:17.093-04:00Fit 097: Grip, Habits, Nutrition

News: ClubFit is growing fast! Check out the new site! Most of it is free and you can choose a membership to gain access to even more info! There's even a FREE membership level: Bronze! Articles, Videos, Workouts and more! Have your own online trainer, virtual gym and check-in center! Your map for success!TrainingCan the way you grip a dumbbell or bar make a difference? It certainly can! You

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com2tag:blogger.com,1999:blog-4105466617648827780.post-45300830890290982722010-03-19T13:49:00.010-04:002010-03-19T14:35:34.607-04:00Fit 096: ClubFit, Goals, Lemon & Duck feet!

ClubFit is finally open! the membership and personal training center I have told you about is ready for you to review! Workouts, proven programs, videos, all kinds of personal training to help you get in shape for spring & summer! Quality, affordable personal training with accountability and motivational tools too!TrainingDo you walk like a duck? Many people have this problem. It is mostly

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-82900546002905550052010-03-03T13:46:00.008-05:002010-03-03T21:27:25.177-05:00Fit 095: Gratitude, Bad Knees, Ratios

Relieve stress with gratitude. "Bad knees?" Maybe not! Here's the solution! Protein to carb ratios revisited.MotivationRelieve stress with gratitude. We know that stress can have negative effects on our body. Exercise and eating right helps to reduce stress, but did you know that your brain can help too? Recognizing what you are grateful for, even if it takes only a few minutes a day, calls for

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-63278388661963825832010-02-23T13:07:00.003-05:002010-02-23T13:16:29.352-05:00New iPod workouts for Gym and Home training!

New iPod workouts for Gym and Home training! WGT #7: Lower Body Gym Workout #1: A 20-minute Lower body workout for the gym. Using dumbbells and machines!WGT #6: Lower Body Workout #2: A 20-minute Lower body workout that can be done at the home or gym.WGT #5: A 20-minute Upper body workout that can be done at the home or gym. Using dumbbells and a stability ball. This is available with or

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-81350392847436324052010-02-17T09:07:00.000-05:002010-02-17T09:07:01.329-05:00Fit 094: Exercise, Avoid Starvation Mode, Commitment

Exercise for brain power! Starvation mode and what it means to your body! Make a commitment to yourself! Our bodies are made to move! You need to get it moving every day. You may know that 30 minutes a day of walking reduces the risk of many serious diseases. But did you know that recent studies show that just 30 minutes a day of walking can even grow new brain cells! I don't know about you

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-32546979993989530442010-02-11T20:56:00.021-05:002010-02-11T21:12:46.284-05:00Fit 093 Laterals, Detox Diet & Weight loss

Training: Lateral Raises are great for shaping your shoulders. Be aware of some common mistakes! The move should be slow and controlled, you're not trying to take flight! Back off the weight and feel the difference. Keep your elbows slightly bent, but wrists straight. Different hand positions are fine: palms down or palms forward. Slow tempo is most important when it comes to Lateral Raises!

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-15902339817416061702010-02-02T11:52:00.000-05:002010-02-02T11:52:59.159-05:00Fit 092: Training, 1-Leg Bicep Curl, Diet Spices Part 2

Motivation: Don't just workout, “train” like you have a purpose! Knowing your purpose and your goals for each training cycle, will keep you motivated and on track! Nutrition: Fat burning spices as diet aids part 2! Ginger and all spice. Ginger has been well known as aid to reduce nausea. Remember Mom giving you Ginger-Ale when you were sick? if you have been pregnant, the doctor suggesting

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-12620688840711698092010-01-29T14:38:00.000-05:002010-01-29T14:38:36.218-05:00New Get Fit TV Video

I just posted a short video clip of one of my favorite arm shaping exercises, the Bicep Hammer Curl. You can see it on YouTube and Get Fit TV.

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-16725497224066581612010-01-20T11:55:00.000-05:002010-01-20T11:55:27.515-05:00Fit 091: T-bar Row, Habits, Diet Spices

Motivation: Your habits can be good or bad. They can be helpful or harmful. No matter what they are, habits can stick with you like glue! Step 1 is to recognize the good and bad habits you have. Step 2 is to retrain your brain to change the habit. Small steps lead to new habits! In this episode, you'll learn how to change your bad habits, so you can reach your fitness goals! See also the

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-69280360078536843112010-01-19T14:19:00.000-05:002010-01-19T14:19:00.115-05:00New Video on Get Fit TV

There's a new video on Get Fit TV! The exercise is the Barbell Push Press. A great one when you are short on time! Watch & do! This video counts the 10 repetitions so you can exercise along with the demonstration! Click here to view!

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-15199475925747902292010-01-07T14:33:00.001-05:002010-01-07T14:34:22.319-05:00Fit 090: New Year, New Audio Workouts, New Diet Aid

Happy New Year! Motivation: Goals & Resolution Accountability. The new year always brings with it a hope of achieving more than the previous year! Goals and resolutions can be quickly forgotten a few months into the year. Do something different this year! Post your goals and/or resolutions on the Fitness Forum! Make your self accountable by putting it on "paper" so to speak! Others can help

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-73031889518933732202010-01-06T13:56:00.000-05:002010-01-06T13:56:44.615-05:00Take the iPhone App poll!

What would you use on a fitness iPhone app? Take the poll on the left side of the site to tell me! Details in the next podcast!

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com2tag:blogger.com,1999:blog-4105466617648827780.post-49674336575333072812009-12-16T19:26:00.000-05:002009-12-16T19:26:52.282-05:00Fit 089 How to lunge video, don't try, enjoy a holiday treat!

Gift Certificates available at the Get Fit Store! Make your holiday shopping easy! Give the gift of health or ask Santa for a new audio trainer workout! Also, in this episode, are you doing lunges properly? TRY vs DO what's the difference? Exercise Exercises done right strengthen, done wrong can injure. Many people lunge forward when doing a lunge, and that can bother the knees. It is

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-16393823410665439462009-12-04T22:40:00.000-05:002009-12-04T22:40:25.801-05:00Fit 088 Yoga ball video, Concentration & Coffee!

Use the ball and some basic yoga for a stress free stretch! A video clip of a spine stretch you can use for golf, tennis or to relax! Concentration is control in mind and body. Harness this power for your workouts! Is coffee good or bad? So many conflicting reports make it hard to know what is right! Find out the health benefits of coffee in this episode! Nutrition: Coffee: Good or bad? Depends

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-28384858767843530812009-11-23T13:54:00.000-05:002009-11-23T13:54:54.737-05:00Fit 087: Self-Talk, Ab Video, Thanksgiving

Happy Thanksgiving! Do you know what foods were part of the original feast and which staples of today's celebration were not? What better time to learn a new abdominal training exercise than a holiday weekend! Well, at least you can watch the video and do the exercise later! In motivation, do you use your inner voices to help you? Learn how! Nutrition: The real Thanksgiving foods! Did you know

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-89343429623695794092009-11-14T09:44:00.000-05:002009-11-14T09:44:35.407-05:00Fit 086: Stay Motivated, Push-up Video, Sweet Potato

In this episode, becoming motivated is easy, staying motivated is the hard part! Learn how to stay motivated so that you can reach the fitness results you desire! Are you doing stability ball push-ups correctly? This video clip will show you! Sweet potatoes aren't just for Thanksgiving! Eat then year round for a dose of quality nutrients, vitamins and a tasty change of pace! Motivation What is

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-42090997766566658422009-11-05T14:00:00.000-05:002009-11-05T14:00:13.233-05:00Fit 085: Thermogenesis, Fat Loss Exercises and Habits

Train your body to burn more calories! Thermogenesis is the secret of fat loss! Three must do exercises for fat loss! Learn the what, why and how to use in a new book! Can you answer the phrase "Practice makes __"? You'd be surprised how many people put in the wrong word! NUTRITION: Thermogenesis: There are easy ways to increase your thermogenesis in addition to adding muscle! More Muscle

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-21683845020795656402009-10-30T16:46:00.002-04:002009-10-30T16:46:49.301-04:00New podcast cover

Tell me what you think of the new podcast cover layout, here and in iTunes! Look for the Cardio Workouts for sale in iTunes and other music services in December!

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-80542362041724761402009-10-22T12:43:00.004-04:002009-10-22T13:39:44.052-04:00Fit 084: Saggy Tummy Syndrome

What exercises to do, what foods to eat and how to stay motivated until your saggy tummy is gone! A three point attack to trim the abs! Training: Doing the right exercises for the abs the right way! Learn the proper form by watching the video of the Abdominal reverse crunch from the Total Body Tone. The podcast will tell you what common mistakes to avoid when training the abdominals. The

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com1tag:blogger.com,1999:blog-4105466617648827780.post-19637765133642871382009-10-21T13:30:00.009-04:002009-10-21T21:01:11.534-04:00New Cardio Interval Workout!

FYI : A new 30-minute Cardio Interval Workout is now available at the Get Fit Store! Great for treadmill or elliptical workouts! Check out CV 006 Cardio Intervals!Listen to a 90-second preview at the Get Fit Store too!

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-4095552035134527732009-10-16T23:37:00.000-04:002009-10-16T23:37:47.420-04:00Podcast Awards-It's that time of year!

At the top of the right column, you will find the latest info on the Podcast Awards. Last year the Fit Girl Guide podcast was nominated and Voted to the Top Ten podcasts in the Health & Fitness Category! To nominate this podcast, just go to http://podcastawards.com/ or click on the banner to the right, and nominate (and when it's time vote!) this podcast and any others you like. Podcast name:

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-63134772208212853262009-10-12T13:23:00.000-04:002009-10-12T13:23:09.124-04:00Watches for Workouts!

I've had alot of questions about the watch I use for training myself and my clients. A good watch for workouts will have a chronograph timer and an interval timer that can be set to intervals less than 1 minute. Sometimes I get the Men's size b/c it's easier to see. Here are links to some of the watches I have and use or have used:

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-85206766102780128802009-10-08T12:38:00.002-04:002009-10-08T12:49:16.540-04:00Fit 083: Audio Workouts, Nutrients and Motivation

Motivation: The Fitness Forum is full of questions and answers on topics such as: Saggy belly, meal timing, strength training, ab training and so much more valuable information! The Forum is great for fitness answers as well as motivation and support! Check it out! You'll wish you visited sooner! Training: A new concept in Personal Training! Audio MP3 Workouts! I created these to provide the

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-58657035087148203462009-10-02T14:14:00.005-04:002009-10-03T19:38:38.964-04:00Fit 082 Analyze Your Workouts

Analyze your workout log to prevent plateaus and improve your progress. Use the power of community to keep you consistent in your workouts. An update on Whey Protein for weight management and a few announcements! Nutrition More validation that Whey Protein is essential for weight loss! It suppresses the appetite and keeps you full longer according to a 2007 Research study! Training Analyze

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-77250432129268121072009-10-02T11:37:00.008-04:002009-10-02T11:53:06.947-04:00Are you on the map?

Are you on the "Who's Listening" Map? From Iceland to New Zealand, people are listening to the "Get in Shape" Podcast! Make a comment and let me know where you are listening in the world and I can add you to the map! Countries Map from TravelBlog World domination! Ok, so let's just make the world a fitter place :)

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com3tag:blogger.com,1999:blog-4105466617648827780.post-82736115501296193272009-09-21T11:37:00.000-04:002009-09-21T11:37:07.193-04:00New! Fitgirl TV

New Fitgirl TV! Custom Workouts, Fitness Forum, coming events! Check out where my new webshow will be soon onUstreamtv.com and YouTube!

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-16585537409736878412009-09-17T12:07:00.004-04:002009-09-18T11:25:44.701-04:00Fit 081 Sample Workouts, Water and Fitness Challenges!

Motivation: The Fitness Forum has a weekly & monthly challenge for you! Past challenges have included eating a different vegetable each week, choosing a different protein source or adding a stability ball to your workout. Check it out, take the challenge then report back to the forum! Training: Sample workouts at the Get Fit Store. Rotator Cuff Strength, Target Tone Arms & Gym Superset

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com5tag:blogger.com,1999:blog-4105466617648827780.post-82512879549412064462009-09-10T09:55:00.015-04:002009-09-16T17:28:04.775-04:00Fit 080: Why change your program, Supersets, and diet cola

Training: A deeper look into using supersets for shorter workouts and cardiovascular calorie burn! Nutrition: Is diet cola making your fat, are sports drinks to blame? Download a free report on this topic. Motivation: Why should you change your program? We've discussed how, when and other variables of program change, now it's time to learn about WHY you should changed your workout program.

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com1tag:blogger.com,1999:blog-4105466617648827780.post-91120549406556382752009-09-02T11:25:00.003-04:002009-09-02T11:50:04.918-04:00Fit 079 Essential Fatty Acids, Get Fit TV, Daily Goals

Learn about Essential Fatty Acids- what they are, how to use them, what they can do for you! New Get Fit TV times saver combo exercises and daily goals to add up to big results! NUTRITIONEssential Fatty Acids are important for weight loss, memory, muscle gain, joint support and so many more vital body functions! Since most people don't get enough EFAs, it's a supplement you may want to

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-70595069931930944772009-08-24T07:00:00.001-04:002009-08-24T10:38:54.200-04:00Fit 078 Why Whey, When to Change your Workout and Brain Boosters!

The importance of whey protein, know when to change your workout routine, and brain boosters for motivation, all in this episode!NutritionWhy whey? Whey protein is important to weight loss, workout recovery and muscle building. It is not always easy to get quality proteins in your food everyday. Whey protein in powder form, can pack a whollop of quality nutrients in just a few sips! Just mix

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-3801470676777373642009-08-12T10:45:00.005-04:002009-08-12T11:21:41.338-04:00Fit 077 Bodyfat Percentage and More

Mindset & Nutrition: Body fat is the percentage of fat your body contains. Keep in mind, that a certain amount of fat is necessary for your body to function and stay alive! Too low of a body fat can be very dangerous! You need body fat to cushion your joints, protect internal organs and help regulate body temperature. Body fat is your long term energy source too!For example, if you are 140

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com1tag:blogger.com,1999:blog-4105466617648827780.post-52128238346712518292009-07-29T13:51:00.006-04:002009-07-30T10:39:03.655-04:00Fit 076: Sleep, planks and muscle!

Sleep for weight loss, planks are a full body exercise and what supplement could help you ladies gain lean muscle!Mindet: There are numerous studies about sleep and weight loss/weight gain. Is sleep to blame for the obesity problem in America? And what should you learn from these studies?Training: Exercise Spotlight: Planks. Learn the variations of planks, which muscles are worked (hint:

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-76768617576246176122009-07-17T14:33:00.010-04:002009-07-20T22:34:03.665-04:00Fit 075 Food Trades, Tempo Training and 4-letter Words!

Food Trades that make the grade, Tempo Training for fun and 4-letter words to forget!NutritionWhich Dunkin Donut has less fat and calories?Is a Starbucks breakfast better than McDonalds?Does Domino's pizza have a place in your nutrition plan?Find out the answers to these pressing questions in this episode!MindsetWhat four letter words are you using daily that might sabotage your weight loss plan?

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com2tag:blogger.com,1999:blog-4105466617648827780.post-60324536280276428312009-07-08T13:02:00.005-04:002009-07-20T22:33:12.221-04:00Fit 074 Custom Workouts, the right scale and friends for motivation

Custom Workouts help you each your fitness goals faster! Here's the scoop on getting the most time efficient, effective workouts to maximize results! Custom Workouts are now available at the Get Fit Center and featureWeekly check-ins with me at the Fitness Forum workouts are delivered directly to your in-box weekly or every 2-weeks nutrition guideThere is one scale you should use daily: a food

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-43223963186004024332009-06-26T12:26:00.010-04:002009-06-28T21:43:00.024-04:00Fit 073 Changing Habits

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-31229873949401723292009-06-16T13:00:00.011-04:002009-06-17T14:56:59.230-04:00Fit 072 the truth about crunches, healthy food for weight loss, reward yourself!

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-80975442879461377612009-05-29T14:27:00.007-04:002009-06-04T13:42:52.043-04:00Fit 071 Stay motivated, survive a splurge, change your workouts

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-38498411493549694172009-05-29T13:48:00.011-04:002009-05-29T14:56:55.236-04:00Fit 070 Your Mantra, More Veggies, Easy Exercise

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-1185086889530540802009-05-19T10:43:00.010-04:002009-05-19T11:44:14.674-04:00Fit 069 Fat loss using Fibrous Carbs

Faster Fat loss using fibrous carbs!MOTIVATIONWhen does YOUR summer begin?Put pen to paper for a greater chance of success!!WORKOUTSDon't rely only on Cardio to "Peel Off Pounds"Here's a few changes to make for better fat loss:Add proper eatingDo your weight/resistance training before cardioMake your weight training more cardiovascular by increasing reps to 15 max and decreasing rest btwn sets

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-71247288048634773832009-05-15T15:09:00.004-04:002009-05-15T15:13:45.071-04:00Grand Opening Specials!

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!

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-42221343979376470602009-05-13T14:22:00.007-04:002009-05-13T14:57:02.253-04:00Fit 068 Pregnancy Fitness

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!ExerciseKeep 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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-25231270867967334502009-05-01T13:40:00.006-04:002009-05-01T14:02:33.037-04:00Fit 067: Body-Mind-Nutrition

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-86787258625639915722009-04-17T20:45:00.001-04:002009-04-17T20:51:30.026-04:00Fit Girl Chosen Best Blog for Living Healthy!

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-24860051452283625192009-04-08T21:19:00.006-04:002009-04-08T21:50:33.014-04:00Fit 066: Body-Mind-Nutrition

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.comI was

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-10497666999550859132009-03-24T14:29:00.010-04:002009-04-08T21:19:11.663-04:00Fit 065: Body Part Training 3

WORKOUTShouldersto train or not to train? rear delts-prioritypresses full range of motionexercises & sets depend on other exercises in program Bicepsheavy weight vs shaperstoo much weight can compromise form, cause delts or back to do the workelbows stay backhand positionsTricepssissy exercises vs more bang for buckkickbacks vs dipspressdown vs extensionsways to cheat and use delts/chestfat vs

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-61179811699020002462009-03-18T09:34:00.007-04:002009-03-18T12:45:31.994-04:00Custom Workouts Survey 2

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-10238857946747957072009-03-13T13:29:00.005-04:002009-04-08T21:18:41.023-04:00Fit 064 Body Part Training Part 2: Legs

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.htmFitness forum!Podcast Notes pageSurvey 1-Custom

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0tag:blogger.com,1999:blog-4105466617648827780.post-15372825339020528452009-03-04T14:55:00.001-05:002009-03-04T14:57:02.582-05:00A quick survey!

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

Kira@allinoneworkout.comhttp://www.blogger.com/profile/17769781095842484220noreply@blogger.com0