Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

If your goal is to lose weight and fat sustainably, you have to be careful and not buy into some of the most common myths out there. This is the only way to lose body fat and also keep it off long term which is your goal.

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

Get my FREE resources: 

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

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

* Get started with macro nutrition with this quick video course, delivered right into your inbox: https://kerstenkimura.lpages.co/starting-macros/

In this podcast, I mention several previous episodes:

Ep 159: How To Stop Being So Afraid of Getting On The Scale: https://bit.ly/3ydr8Ty

Ep 157: How To Get Fit and Healthy As You Get Older with Johanna Sopo: https://bit.ly/3bfCgGt

Ep 147: Stop Worrying About These 3 Things IF You Want Effective Workouts: https://bit.ly/3ba6PgE

Ep 150: Understanding Your Hormones for Fat Loss & Muscle Building: https://bit.ly/3NeCTNG

Get in touch with me:

Blog: https://urbanjane.co/blog

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

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

In this episode, you’re going to learn how to make the most out of your coaching if you choose to hire a coach to help you.

I have had coaches since 2017 and I have learned something from each of these relationships.

Many of the points that I’m sharing today are applicable for any area of coaching, and some are specific for macro coaching and/or personal training.

I hope you find this episode helpful and that you have better understanding of what to look for in a coach and what you should do on your part to have the most success possible.

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

Get my free guides here:

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/

3. Get started with macro nutrition with this quick video course, delivered right into your inbox: https://kerstenkimura.lpages.co/starting-macros/

So many women are extremely scared to get on the scale. The number they see may make or break their day — and more often than not, it will break their day.

Back in the day, I was very obsessed with the scale and there was not a single day when I didn’t step on it. Then came the time where I didn’t want to get on the scale at all because I was afraid to see the number.

I would for love you to have a relationship with the scale where you can look at the number objectively and not attach meanings to it.

I explain what are the pros and cons of getting on the scale, and how to develop a healthy relationship with it.

Get my free guides here:

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/

3. Get started with macro nutrition with this quick video course, delivered right into your inbox: https://kerstenkimura.lpages.co/starting-macros/

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 what kind of person will get the best fat loss results.

Does it have to have anything to do with their genetics?

Height or weight?

Eating habits?

Training?

Find out in today’s short episode.

Get my free resources:

Starting Macros 5-day video course: https://kerstenkimura.lpages.co/starting-macros/

Fit Physique Formula – the only protein guide you’ll ever need: 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://www.cognitoforms.com/UrbanJaneLLC/_11CoachingApplicationShort

In today’s episode, I am joined by Johanna Sopo to discuss how to stay healthy and fit as we get older. 

How should you eat? How should you train? What else matters if the goal is to stay as healthy and fit as possible? Tune in to find out. 

Johanna is a Certified Fitness, Nutrition + Metabolic Health Coach who has more than 15 years in the industry. Johanna is helping 40+ year old women to lose fat, get fit, & healthy by optimizing their metabolism so that they can stop wasting valuable time and money on diets and programs that don’t address their particular hormonal & metabolic needs. 

Find Johanna on Instagram: https://www.instagram.com/johannasopo/

Check out my FREE protein guide: https://kerstenkimura.lpages.co/fit-physique-formula/

You can also download my Lean Ladies Calorie, Protein and Workout guide here: 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

In today’s episode, I am doing a recap of my recent vacation and how I managed my food fitness and stress while I was traveling.

I had some unexpected stressors coming up on this trip, so I ended up needing a lot more rest and moving a lot less than usual. At the end of the podcast, I’m sharing with you the (surprising) effect that it all had on the scale when I stepped on it a day after coming back.

ZBiotic, a probiotic drink to prevent the negative effects of alcohol. This is not sponsored. It really works! https://zbiotics.com/

Check out my FREE protein guide: https://kerstenkimura.lpages.co/fit-physique-formula/

You can also download my Lean Ladies Calorie, Protein and Workout guide here: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Get started with macro nutrition with this quick video course, delivered right into your inbox: https://kerstenkimura.lpages.co/starting-macros/

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

Do you think that if you don’t have the time for a full 45-60 minute workout, there’s no point in working out at all?

That’s not true. There are times when you may have just 10 minutes, and you can still move your body and get the benefits of it.

In today’s episode, I’m sharing with you 2 types of workouts that you can do when you are really short on time, but want to get something done. I also give you an exact example of each of these workouts.

You can do them when you are really busy — maybe it’s around holidays, on a vacation, or you’re just having a day full of commitments.

PS – Always listen to your body though! If you are tired or your day is full of stress, you haven’t slept well and you have a lot on your plate otherwise, it’s totally fine to just rest. Do these 10-minute workouts if your energy is good enough for your body to handle them.

One thing that accelerates your fat loss and muscle building results is eating enough protein. How much you need and where to get it from? Get all the answers here: https://kerstenkimura.lpages.co/fit-physique-formula/

You can also download my Lean Ladies Calorie, Protein and Workout guide here: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Get in touch with me:

Blog: 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 podcast, we’re talking about how to start strength training if you are a beginner.

One mistake that a lot of women make is thinking that if they haven’t started resistance training yet, it’s too late. This is not true at all! There are many benefits to being a beginner and the best time to get started is now.

Keep your workouts simple. They don’t have to be entertaining and change every time, but they have to be effective. In this episode, I outline a simple 3x/week workout routine that is perfect for beginners. You will learn exactly what exercises to do, how many reps, how many sets, and how long your rest periods should be. So, tune in!

Here is your 3 days a week workout program. BB stands for barbell and DB stands for dumbbells.  Do everything for 8-10 reps and 3 sets (not circuit, but finish all 3 rounds of one exercise before moving on to the next one).

Day 1: 

BB or DB Squat

DB or BB Bench Press

DB or BB Overhead Press

DB or BB Biceps Curl 

DB Skull Crushers

Plank 

 

Day 2: 

DB or BB Deadlifts

DB or BB Rows 

DB or BB Shrugs 

DB Hammer Curls 

Bench Dips (you can do without added weight)

V Sit Ups 

 

Day 3: 

DB Walking Lunges 

DB Goblet Squats 

DB or BB Incline Bench Press — like regular bench press, but your bench will be inclined

DB Single Arm Row

DB Lateral Raises 

Balance Ball Crunches

One thing that accelerates your fat loss and muscle building results is eating enough protein. How much you need and where to get it from? Get all the answers here: https://kerstenkimura.lpages.co/fit-physique-formula/

You can also download my Lean Ladies Calorie, Protein and Workout guide here: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Get in touch with me:

Blog: urbanjane.co/blog

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

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

Apply to work with me: https://www.cognitoforms.

Getting lean abs is probably one of the reasons why many people start working out. Women or men, everyone wants to have abs. 

Take a look at Pinterest and you see a million little workouts that promise to get you there… Most of them are useless.

I think it was Britney Spears who once said that she does 1000 crunches a day… Don't do that 😀

As boring as it sounds, it is true that strength is more important than looks. In fact, for so many women getting visible abs requires a lower body fat percentage than what's actually healthy for them. Note — this is not to say that everyone who has visible abs is unhealthy, but that people are different and a lot of it depends on genetics, too.

Visible abs or not, STRONG core is always a healthy thing to have! To get that, we have to train them right. In today's podcast episode, you learn 7 best core exercises that will build the strength you want. 

Here are the links to all of these exercises I mention in the episode. 

Exercises and video demonstrations: 

Reverse Crunch: https://vimeo.com/642516554

V Sit Ups: https://vimeo.com/289964279

Cable Twists: https://vimeo.com/642517222

Hanging Knee To Chest: https://vimeo.com/290166517

Abweel Rollouts: https://vimeo.com/642515550

Long Lever Ball Crunch: https://www.youtube.com/watch?v=PBB2U4XfwL8

Hollow Body Hold: https://vimeo.com/289964036

Get in touch with me here: 

Blog: 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 podcast episode, we’re talking about the importance of post workout meals. I’m going to answer the following questions: 

* How quickly should you eat a post workout meal? Is it true that you have to eat it immediately after finishing your workout? What is the right timing for a post workout meal?

* What should be in your post workout meal? Are some macros more important than others?

* What are some of the examples of good post workout meals? I'm going to share with you 4 full meals and 3 snacks that you can adjust based on your personal calorie/macro needs. 

I hope that you enjoy this very practical episode, and get some ideas for what and when to eat after working out.

If you liked the episode, please leave it a thumbs up and share with others! When you subscribe to my YouTube channel, you never miss an episode!

Get in touch with me here: 

Blog: 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