Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

In today’s episode, I’m going to do a recap of my most recent vacation to California.

We lived in the Bay area for about 5 years and this was our second trip back since moving to Arizona in 2021.

I had the most amazing time catching up with old friends, taking time off from work (for the most part), visiting some of our favorite places and getting some great sleep.

You’ll hear what my eating and movement looked like while away. I don’t track food or do my usual workouts when on a vacation, so you’ll hear what it all looked like this time.

I will also share the three takeaways that I have from this trip, looking back to it.

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/

To check out my other vacation recap, check out episode #156 where I talk about my spring vacation to Hawaii: https://youtu.be/Whdh9tIEqxw

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

In today’s episode, we’re talking about the benefits of tracking your macros. Sure, most people immediately think about fat loss and weight loss, and this is really the reason why most of us get started with macros.

However, there are also other reasons why someone might consider macro tracking, some of them have to do with health and some with athletic performance. Check out today’s episode!

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

You may be thinking why I am talking about when to STOP weight loss, because after all, I’m a fat loss coach.

Yes, but there are times when your body and mind need a break!

So, when should you stop fat loss/weight loss?

One way to answer this is based on your physiology and the stress response that being in a calorie deficit causes to your body.

But the other part of it is your psychology. How do you know, based on your thoughts, feelings, emotions, etc that it’s time to stop? This is equally important to consider and this is what we’re talking about in today’s podcast.

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

Are you focusing on the wrong things in your workouts, and this is the reason why you keep spinning your wheels: Your body is not changing despite you putting in all the work?

In today’s episode, I’m bringing you 5 mistakes that you may be making that are just wasting your time, and some things you should focus on instead if you want results.

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/

Train to Build monthly workout program: https://kersten-kimura.teachable.com/p/train-to-build

Also check out episode 163 where I’m also covering some of the most common training mistakes. Find it here: https://bit.ly/3eoBhFw

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

Today we’ll talk about why in some cases gaining weight is normal. More specifically, we discuss the reverse diet.

The Build Up Phase aka Reverse Diet is the process of gradual calorie increase in order to recover from long time under-eating which has caused not only a bunch of hormonal imbalances but also a fat loss plateau. It’s so important for many women to do this, to get healthy before starting weight loss.

Even though we’re trying to keep the weight gain to a minimum during this process, if a person is very undernourished, some weight gain may occur. And this is normal. I want to share with you a story of how weight gain may be misunderstood (even by doctors!), and why you should not quit no matter what they say.

I will also share why, when you heal your metabolism and build muscle, your bodyweight might actually be HIGHER than before but you may look a lot better.

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/

Metabolic Reset – Self Paced Reverse Diet Program: https://kersten-kimura.teachable.com/p/reset

Previous podcasts mentioned in this episode:

Metabolic Reset – Self Paced Reverse Diet Program: https://kersten-kimura.teachable.com/p/reset

Episode 170: “Lost Weight But Look The Same” to understand more about the Build Up Phase: https://bit.ly/3et8gZ8

Check out my Metabolism Mini Series that I did in 2021:https://bit.ly/3B1XHFX

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

Last week, I got a message from one client who told me:

“I am working out LESS than before now that I’m following your program, and I’m already getting better results. I feel like I’m cheating!”

She’s not cheating but doing what’s OPTIMAL for her. And there’s a difference between doing as much as possible, vs doing what’s optimal. “As much as possible” mentality usually leads to overtraining and burnout, while “I’m doing what’s optimal for me” leads to proper recovery and great results.

In today’s episode we discuss what are the two important questions to ask yourself if you suspect that you may be working out too much, and how to start getting better results doing less.

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/

Resources mentioned in this episode:

Huberman Lab podcast: Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity: https://apple.co/3Rn6Kqe

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

In today’s episode, I will share with you a case study from a client who is currently in the Build Up Phase of her fat loss journey. She wasn’t ready to jump right into fat loss; instead she needed to increase her metabolism and get healthier at first. You will learn how we increased her calories, changed her workouts, improved her sleep and energy levels, so that now she is ready to start a fat loss phase in a few weeks.

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/

Other resources mentioned in this podcast: 

Trace Minerals mineral drops: https://www.traceminerals.com/product/concentrace-trace-mineral-drop (you can also order from Fullscript or Thrive Market if you have accounts with them. I don’t recommend buying supplements from Amazon) 

Huberman Labs podcast on sleep: https://podcasts.apple.com/us/podcast/sleep-toolkit-tools-for-optimizing-sleep-sleep-wake-timing/id1545953110?i=1000575343682

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

Today’s episode is for those of you who are new to the gym and might feel a bit intimidated by the gym environment.

If you are thinking:

Is everyone watching me?

I don’t know what to do and this is embarrassing!

I wish there was someone who I could ask how to do this…

I look silly, I should probably just leave

then this episode is great for you.

I will also talk about what are some unwritten rules of the gym that you should know about.

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

Is macro tracking the only way to get weight loss and fat loss results?

Not necessarily!

There are other, simpler and more accessible steps that you can take first to start losing weight and fat if you don’t want to start with tracking right now.

Later, when you find that you are already covering all the basics but want to get even better results, tracking will be helpful.

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

It can be very hard to stop doing a ton of cardio and having it as your main or even only form of exercise, to incorporating more strength training into your routine. But you should consider it, if doing lots of cardio hasn’t given you the physique results that you are looking for, or you are just feeling burnt out from running so much.

At first, I will give you my own backstory: How I went from cardio only to mostly resistance training. It was over a decade long journey, but better late than never!

I hope that you don’t wait that long to make that shift.

You don’t have to stop doing cardio, but there are some benefits that we only get from strength training, so if you are not doing much or any strength training at all, this episode will help you get started.

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