Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

Today’s episode is a recording of a chat where Clarissa Cannon interviewed me for her Facebook group called Plant Based Hormone Secrets – They Key To Faster Fat Loss.

In this conversation Clarissa and I talk about which form of exercise is better for fat loss — is it strength or cardio, and why this is the case.

I hope you enjoy today’s episode.

Check out Clarissa on Instagram: https://www.instagram.com/veganfitforlife/

Her Facebook page is here: https://www.facebook.com/Veganfitforlife

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

Instagram: https://www.instagram.com/kerstenkimura/

Pinterest: https://www.pinterest.com/urbanjaneco/

Today we’re going to talk about the difference between diets and educated lifestyle. I first saw these terms used in opposition in Gabrielle Lyon’s Instagram post and I liked it so I wanted to expand it and share my own thoughts about it.

DIETS are very different from making EDUCATED lifestyle choices. This is something that I didn’t know and even didn’t want to understand when I had just gotten over my past troubles with hypothalamic amenorrhea and thought that tracking or measuring of any kind is bad or wrong and shouldn’t be done.

I have since then obviously changed my mind about this and believe that tracking is a vital part of learning what a healthy lifestyle and healthy diet really looks like.

There are other components of educated lifestyle too, so we discuss the movement and relaxation components also.

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

Instagram: https://www.instagram.com/kerstenkimura/

Pinterest: https://www.pinterest.com/urbanjaneco/

In today’s episode I’m going to give you some advice based on what I see in my work every day, on how to make your nutrition better and healthier. What’s healthier for you will also improve your fat loss because if you make better choices, your blood sugar will be more balanced and hormones healthier as well.

We talk about protein bars, smoothies, “clean eating”, digestive health, and more!

ANNOUNCEMENT!

Work with me in December and choose what you pay!

I’m going to offer 3 people one month of 1:1 nutrition coaching and workouts and they get to choose what they pay.

The focus of this month is NOT going to be to massively CUT calories during the holiday season. This is NOT a restrictive diet. You can eat your cookies and have a little wine if you want to.

The focus is to take this month to build strength and speed up your metabolism. By doing proper strength training and eating in a balanced way (yes you can have your treats), you don’t feel gross and like you need a “fresh start” like 95% of the people do on January 1. You’ll feel balanced, healthy, and STRONG!

So, one month, pay-what-you-want coaching is available for you! If you’d like to apply, you can do so until the end of the day on Friday. Go here: https://forms.gle/KA8izjRqHdHRvkx67

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

Instagram: https://www.instagram.com/kerstenkimura/

Pinterest: https://www.pinterest.com/urbanjaneco/

I figured that because it’s Thanksgiving, let’s have a little more fun and light episode. I’m going to tell you 22 things that were a culture shock moments when I first moved to USA.

I have now lived here for over 10 years and I’ve gotten used to most of these things, but at first, they were new, surprising, and some of them very odd. Some things are positive and some negative, but overall it has been a great experience. I hope you enjoy today’s episode.

ANNOUNCEMENT!

Work with me in December and choose what you pay!

I’m going to offer 3 people one month of 1:1 nutrition coaching and workouts and they get to choose what they pay.

The focus of this month is NOT going to be to massively CUT calories during the holiday season. This is NOT a restrictive diet. You can eat your cookies and have a little wine if you want to.

The focus is to take this month to build strength and speed up your metabolism. By doing proper strength training and eating in a balanced way (yes you can have your treats), you don’t feel gross and like you need a “fresh start” like 95% of the people do on January 1. You’ll feel balanced, healthy, and STRONG!

So, one month, pay-what-you-want coaching is available for you! If you’d like to apply, you can do so until the end of the day on Friday. Go here: https://forms.gle/KA8izjRqHdHRvkx67

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

Instagram: https://www.instagram.com/kerstenkimura/

Pinterest: https://www.pinterest.com/urbanjaneco/

Do THIS To Make Faster Progress with Your Workouts

I’ve talked a lot about the main factors that many women are getting wrong and why they are not getting the results they want.

These factors are:

– Not lifting heavy enough

– Switching their workout every time

– Not resting enough between the sets

– Doing random workouts from YouTube or Instagram.

But today we’re going to talk about one thing that also matters but we haven’t really touched on before. THIS thing has made a difference in my workouts and will make a difference in yours too!

On the second half of the podcast, I’ll tell you when it’s the right time to give yourself more rest instead of pushing yourself too hard. We need to have the right balance between working hard and recovering enough.

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

Instagram: https://www.instagram.com/kerstenkimura/

Pinterest: https://www.pinterest.com/urbanjaneco/

You have heard me talk about a reverse diet multiple times on this podcast and I link to some of the videos below.

To put it simply, a reverse diet is needed when someone has been under-eating for a long period of time and therefore slowed down her metabolism. In order to regain their health and metabolic health, we need to increase calories in a strategic way. This will also prepare the body for the future weight loss/fat loss if this is the goal.

The problem is though that people often think that they will start losing pounds and inches immediately after starting a reverse. They are looking for the same wins a calorie cut would typically give them.

But the wins you celebrate in a reverse diet will be different! It’s important to have the right mindset and expectations before you start your reverse.

Check out some previous episodes on the topic of reverse diet:

You Need to Trust the Process of a Reverse Diet + Client Case Study: https://www.youtube.com/watch?v=YmZ1DpUM1KY&t=67s

Reverse Diet Mini Series 1/3: What Is A Reverse Diet and Who Needs It? https://www.youtube.com/watch?v=5D4T_yi7Pls&t=125s

Reverse Diet Mini Series 2/3: How Long Is A Reverse Diet and Will I Gain Weight? https://www.youtube.com/watch?v=AxBdNUiOmYs&t=117s

Reverse Diet Mini Series 3/3: What Happens After a Reverse Diet? https://www.youtube.com/watch?v=lEJPKI1iOZs&t=49s

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

Instagram: https://www.instagram.com/kerstenkimura/

Pinterest: https://www.pinterest.com/urbanjaneco/

I’d like to call today’s episode a “mindset” episode. I’m talking about some tools and strategies that help us, as a result of changing the way we think, live better, more successful, more fulfilled lives.

I’ve been reading about the brain and how it works, as well as worked with a coach for a while now and this topic is very interesting to me. The facts that I share here about the brain are backed by science. The tools work if you are consistent with them! You can change your brain and through that, change your life.

Here are the two books that I mentioned in this episode:

Mel Robbins The High 5 Habit

Brian Tracy Focal Point: A Proven System to Simplify Your Life, Double Your Productivity and Achieve All Your Goals.

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

Instagram: https://www.instagram.com/kerstenkimura/

Pinterest: https://www.pinterest.com/urbanjaneco/

Today’s interview is with coach Kate Whetsel who’s expertise is working with women in perimenopause and menopause.

Here’s what we talk about:

– Kate’s personal journey from being very heavy in childhood, to getting into better shape, then gaining weight around menopause and eventually losing it

– Blessing and a curse: Why an injury that caused Kate to take a break from too much exercise was actually helpful!

– How CrossFit taught Kate how to let go of orthorexic tendencies and start building strength

– How life stressors can force you to slow down your workouts — and why it’s better to accept it not fight against it

– How Kate is able to have occasional treats, sweets and wine, and NOT gain weight from them

– Why asking for help, saying NO and setting boundaries is so important for everyone’s health but especially those women who are going through (peri)menopause

– How you can work with Kate.

Get in touch with Kate here

Website https://katewhetsel.net/

Instagram: https://www.instagram.com/reallifefitbykate/

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

Instagram: https://www.instagram.com/kerstenkimura/

Pinterest: https://www.pinterest.com/urbanjaneco/

Today’s episode is an interview with a strength and nutrition coach Candace Smith.

Candace is one of the strongest and most inspiring female coaches that I know, so I hope that this interview will inspire you too.

Yes, you read it right! In the past few years, Candace has been on the quest of putting on as much muscle as she can, and that has meant that she was eating over 3000 calories per day. She is now in a calorie deficit eating…. 2400 calories!

Here’s what we cover:

– How Candace went from doing cardio and being a vegetarian to lifting weights and eating meat again

– Training for physique shows and why it slowed down her metabolism and created an unhealthy relationship with food

– Recovering from disordered eating habits

– Why healing your body from metabolic damage may mean gaining some weight

– How to train for bulk (intentionally build muscle) and how much to eat

– Muscle building is a process that’s YEARS long!

– How you can work with Candace.

You’re going to be blown away by some of the numbers that Candace is sharing — not only how much she can lift but how many calories she’s eating and if you look her up, you see how STRONG she truly is.

Ladies, it’s so important to have a strong metabolism and get physically strong, and stop dieting all year round. Get inspired by Candace’s story!

Get in touch with Candace:

Instagram: https://www.instagram.com/beauty_of_strength/

Website: https://candacersmith.com/

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

Instagram: https://www.instagram.com/kerstenkimura/

Pinterest: https://www.pinterest.com/urbanjaneco/

There are so many tools out there that are supposed to help us get stronger, fitter and healthier. And many of them are truly useful.

But is it possible that you take your tracking too far, to the point where it’s no longer useful but actually harmful? Where is the line?

In today’s episode, I’m talking about some of my own personal experiences with tracking my sleep and why I had to take a break from it. I also share a funny story related to too much tracking and too much use of technology.

I hope you enjoyed today’s episode!

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

Instagram: https://www.instagram.com/kerstenkimura/

Pinterest: https://www.pinterest.com/urbanjaneco/