Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

Here’s something I’ve been noticing…

Sometimes there’s this misconception that wanting to change your physical body means that:

1. You are a superficial person

2. You don’t care about anything else besides your looks

3. You’re fat phobic

4. You don’t have a connection to your spirit or True Self.

None of this has to be true at all.

On this episode, we discuss why it’s as important to have a healthy and physically fit body as it is to have acceptance towards yourself. Also, why it’s important for our spiritual health, to have a healthy and functioning body. And finally, why looking the way that makes you feel your best, plays an essential role in your confidence — without being the only thing that makes you confident.

I hope you enjoy this discussion today. Please leave your comments below!

Join my Fit & Fueled Facebook group: https://www.facebook.com/groups/3749310108425193

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/

How do you know that it’s time to change up your workouts?

Sometimes we’re not even aware that our bodies need something different and that the old ways of training are not working anymore. In today’s episode, you’ll learn 10 ways to know that you need different workouts.

BIG ANNOUNCEMENT!

I’m giving away 3 months of FREE 1:1 coaching to one person, plus 5 prizes of 50% off the full price. This is perfect for you if you have been wanting to lose fat, get fitter, put on good looking muscle, and KEEP these results.

If you’re interested, all you need to do is to fill out the application form before November 6th 2022. I will announce and email the winner on Monday November 7th.

To apply, send me a message on Instagram or Facebook or send me an email at [email protected]. You can also leave a comment on YouTube and I will send you the application.

Join my Fit & Fueled Facebook group for daily tips and weekly videos on how to get fit & lose body fat in a sustainable way: https://www.facebook.com/groups/3749310108425193

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 sharing with you a following scenario:

Two women, both eating about the same amount, have a goal to lose body fat, build muscle, and maintain these results.

I’m going to give you two ways to go about it. Person 1 goes about it one way and person 2 the other way. You can choose which one is healthier, gets them better results, and is actually sustainable.

Make sure to join my Fit & Fueled Facebook group!

Join here: https://www.facebook.com/groups/3749310108425193

This is a support group for women who want to speed up their metabolism so that they can start losing fat and building a better physique in a truly sustainable way. I go live in this group several times a week, as well as share tips and tools that you won’t see anywhere else. This is a closed community for us like-minded women and I want you to feel at home in this group!

Find my other resources:

1. Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

2. Fit Physique Formula FREE Protein Guide: https://kerstenkimura.lpages.co/fit-physique-formula/

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

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

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

Today I am joined by women’s fat loss coach Laura Cavallo. Before finding real balance with food and healthy movement, she spent years struggling with unhealthy eating behaviors, such as overeating, binge eating and binge drinking.

Today she is passionate to help women to overcome these issues and also lose body fat using her unique method that doesn’t involve calorie and macro tracking.

Laura says that cravings are normal and part of life. Her approach to dealing with cravings is not to avoid what she calls the “yum foods” but actually learn how to allow them in moderation.

She’s a big advocate of getting to know our cravings triggers, such as hormonal health, certain life situations and understanding when cravings are a result of simply being disconnected from our bodies’ signals.

Laura has developed a TREATS system to help us understand our cravings and manage them, so that we can be healthy and lose body fat in a sustainable way.

Learn more about Laura Cavallo here:

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

Team Instagram: https://www.instagram.com/lauracavallo__cravings_coach/

Website: www.lauracavallocoaching.com

Take Laura’s FREE cravings quiz: https://www.tryinteract.com/share/quiz/60db675d02b5ad001728e7b0

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 bringing you 8 health hacks that I use daily or weekly to stay healthy.

Sure, I’m a macro coach and strength training coach, but what we eat and how we train is just part of our health. I look at your health holistically — it’s about so much more than what your body fat percentage or bodyweight is, or how “clean” you eat. It’s also about your energy, digestion, detoxification, hormonal balance, skin care, and more.

Below I link to resources and products mentioned in this episode. Some of them are affiliate links which means that if you buy using this link, I earn a small commission without any extra cost to you.

Interview with Erica Brunette:

On YouTube: https://youtu.be/a0n6cemFMhY

On Apple Podcasts: https://apple.co/3CnbnLO

Queen of Thrones Castor Oil Liver Pack Kit: https://urbanjane.co/castor-oil

Concentrate Trace Minerals: https://www.traceminerals.com/product/concentrace-trace-mineral-drop You can also buy the same product through Fullscript or Thrive Market, but I don’t recommend ordering from Amazon

Adrenal Cocktails “recipe”: 1 orange, 6-8oz good quality coconut water without any additives (just 1 ingredient: coconut water), 1/4-1/2 tsp salt

Beautycounter Safer Skin Care: https://beautycounter.com/kerstenkimura

The Never List — ingredients that should never be in your skin care products: https://beautycounter.com/the-never-list

Tongue scraper: https://amzn.to/3BW7FYd

Honeywell air purifier: https://amzn.to/3dUTpad

FREE Resources:

1. Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

2. Fit Physique Formula FREE Protein Guide: https://kerstenkimura.lpages.co/fit-physique-formula/

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

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

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

Most people are interested in saving money, and it seems to be even more important during the times like now. In this episode of the Balanced Vibes podcast, I’m brining you a list of 10 foods that are healthy and won’t you brake the bank buying them.

Here’s what I cover in this episode:

– 10 healthy and affordable foods to buy and cook

– My love for Costco and why it’s so worth it even when you have a very small family

– My old-school Eastern European mindset: Don’t let food go bad, finish it all up!

– My recently discovered tip for peeling hard boiled eggs effortlessly – you need an Instant pot! Instant Pot (affiliate link): https://amzn.to/3yH0dzx

– Why you don’t have to always eat the lowest fat, leanest meats

– How to save time on cooking

– Why it’s not worth it to over-stress about small things, like sweet potato or yellow potato, for example. It does not matter nearly as much as you may have thought!

– Keep your meals SUPER simple and basic

– The more complicated recipes you make, the more money you likely spend

– Start eating leftovers! That saves you time and money too.

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 taking about 6 things that you need to keep in mind when you are using the method of macro tracking for fat loss. If you’re totally new to macros, this may sound complicated, but stay with me, you’re going going to learn some great things! And if you don’t want to figure all this out by yourself, consider working with me. Application link is below.

In this episode, we cover:

– How to know how many calories you need for your fat loss goal and how to calculate it

– The dangers of losing weight too fast

– Why it’s normal to not lose weight every week

– Why carb cycling is important for healthy fat loss

– Why diet breaks are critical for maintaining good health during a fat loss phase

– The “after diet” strategy — why you need it what it should look like.

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

If you’re interested in working with me, fill out the application here: https://urbanjane.co/apply

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

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 a fun one!

I’m going to share with you two recent client case studies that show you what is possible when you start following a customized macro plan and working out in the way that supports your goals of 1) speeding up your metabolism and 2) losing body fat.

Here’s what these 2 women had in common: They both used to do a lot of cardio training and almost no lifting at all. They both wanted to change their body composition and build a more defined body, but the workouts they were doing were not helping.

After 4 weeks of training according to my Train to Build program and following a customized macro plan, both got excellent results.

1. Client 1 went from 206 lbs to 200, and lost 7.5 inches (19 cm).

2. Client 2 went from 155 lbs to 151.5, and her goal wasn’t even to lose weight when we started!

You can check out their before and after photos out

HERE: https://www.instagram.com/p/Ci2kGCWuZ-x/

and

HERE: https://www.instagram.com/p/CjS1QGlrd40/

Here’s the link to Train To Build program that they followed to get the results: https://kersten-kimura.teachable.com/p/train-to-build

They both followed a macro plan designed specifically for them. If you’re interested in that, apply to work with me here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

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

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

Have you ever said that your hormones are out of whack?

If you have, the reasons may have been:

– You used to be able to lose weight and fast easily, but none of the things that worked before gives results anymore

– You may even gain weight instead of losing, despite eating so little

– You may have period issues, hair might be falling out, you feel tired all the time.

It may really seem that your hormones are not working properly, and this probably really is the case. But the important thing is, what caused this imbalance and what can you do to fix it?

Before you go and get extensive testing done, take a moment to take a look at your lifestyle and figure out if it’s supporting hormonal health or not. If it is not, then changing your lifestyle is the #1 thing that gets your hormones back to balance.

Note, I’m not a medical doctor, always take the advice of your doctor or other qualified health provider when you have problems with your health.

Get my free resources:

1. Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

2. Fit Physique Formula FREE Protein Guide: https://kerstenkimura.lpages.co/fit-physique-formula/

Get in touch with me:

Blog: https://urbanjane.co/blog

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

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

Apply to work with me: https://urbanjane.co/apply

Today’s episode might sound like tough love — and maybe it is. I’m talking about why you have to get out of your own way and start believing that you CAN be successful. As long as you keep talking about all the reasons why you are stuck, whose fault it all is, and how there’s nothing to do about your situation — you keep staying stuck. And I don’t want this for you.

Years ago, I was in a very similar place in certain areas of my life. It was hard and my own negativity and lack of self-trust didn’t help it at all. But I have since learned some tools which I hope will help you.

It does not matter in which are you feel stuck, there is a way out and it starts with YOU.

So, even if this episode feels like tough love, it is meant to EMPOWER you because I want you to be successful.

Can’t wait to hear your thoughts and feedback!

Join my FREE Facebook group here: https://www.facebook.com/groups/3749310108425193

Get my FREE Lean Ladies Calorie, Protein and Workout Guide:

Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Get in touch with me:

Blog: https://urbanjane.co/blog

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

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

Apply to work with me: https://www.cognitoforms.com/UrbanJaneLLC/_11CoachingApplicationShort