Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

In today’s podcast, I’m joined by Integrative Health Practitioner Sara Garverick. We’re talking about supplements and why many commonly recommended supplements can do more harm than good. If you’ve been taking iron, omega 3, or vitamin D, you must watch this video because there’s information that you need to know!

Get in touch with Sara here: https://www.instagram.com/sara.ryan.wellness/

Learn about her coaching packages here: https://ryancconsulting.com/services/

We’re also talking about the importance of red meats and animal fat, inflammation, fat loss and fat loss resistance, and Sara’s big passion, mineral imbalances. You will learn how hair mineral testing can give you a great insight into your health and why balancing minerals in the body is so important. 

Sara Garverick began building a passion for health and wellness while working full time as a Mechanical Engineer for the U.S. Air Force.

In her mid-30s she learned of, and recovered from, the complicated symptoms associated with post birth control syndrome, through the works of Drs. Lara Briden and Jolene Brighten. Over the years she encountered coworkers, friends and acquaintances struggling with various health conditions including heartburn, acid reflux, celiac disease, gluten sensitivity, hypothyroidism, gallbladder removal complications, knee replacements, diabetes, cystic acne, PCOS, post birth control syndrome, infertility and more, and knew she wanted to better understand the body to help people believe their health diagnosis is not something to accept, but instead to improve or reverse.

Bringing her analytical skillset (some might just say engineering and math nerdiness), and additional health science-related coursework from college, she is working hard to marry those approaches with her knowledge of functional medicine, integrative health (IHP Level 1 & 2), personal training (ACE), health coaching, nutrition (Precision Nutrition Level 1), strength training, bloodwork education, liver detoxification, mineral rebalancing and more, in order to help clients rebuild their body, health and confidence.

Get in touch with me here: 

Blog: urbanjane.co/blog

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

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

Work with me: https://urbanjane.co/macro-coaching-with-kersten/

What matters more for fat loss: Is it the calorie deficit, or is it the hormonal balance? 

Some people say that only one of them matters, and others say that just the other one matters. The truth is that both are required for fat loss. 

In today’s episode, we’re talking about the hormone aspect of fat loss: What hormones play a role in your fat loss, and also 10 ways to help with hormonal balance.

Try Beautycounter, safer skin care, to avoid lots of chemicals added to many other brands: https://beautycounter.com/kerstenkimura

Get in touch with me here:

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

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

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

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

If you listened to the last episode, you already know that weight training is extremely important for women. But what if you have actual muscle building goals? How much should you eat to see noticeable gains in your muscle mass?

It’s never one number that works for everyone, so in this episode, I will give you the tool to calculate your calorie needs for muscle building.

You can find your BMR by calculating it here: https://www.bmi-calculator.net/bmr-calculator/

Video: How to Burn 300-500 Extra Calories Without Cardio: https://youtu.be/yqXeG7-XfE0

Get in touch with me here:

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

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

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

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/

In today’s episode, we’re talking about why weight lifting is so important for women.

If there’s one thing I wish I had done differently when I was younger, it’s this: I wish I had started lifting weighs way sooner than I did.

Many women, including myself in the past, are/were so focused on calorie burning and getting smaller, so they tend to stay away from lifting. The common way of thinking is that it doesn’t burn that many calories and also that lifting is for men — but this is absolutely not the case. Women need to lift weights just as much as men do, and here are 10 reasons why this is the case.

Get in touch with me here:

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

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

Work with me: https://urbanjane.co/macro-coaching-with-kersten/

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/

Sometimes I see people working out hard but not getting results. And this is, of course, very discouraging because they put in the time and effort!

The reason why they are not getting results is often that they are focusing on wrong things. In today’s episode, I’m bringing you 3 things that you might be prioritizing too much but that are not the ones that give you results. And then I share with you some things that you should prioritize, and you'll see how the results start happening soon.

Get in touch with me here:

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

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

Work with me: https://urbanjane.co/macro-coaching-with-kersten/

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/

LIMITED TIME OFFER! Until Monday 4/25/2022 evening, I’m offering a MINI opportunity to work with me. My Metabolism Assessment and Nutrition Audit will give you an idea of what your metabolic health status is right now, if you are ready for a cut, or need to add calories to heal your body first. This assessment will put you on the right track so that you will know exactly what your next steps should be. 

This offer is good for just a few days, and you can sign up here: https://kersten-kimura.teachable.com/p/assessment-audit

In today’s episode, we’re talking about 7 reasons why you have not gotten results from macro tracking. 

Of course, there may be many other reasons for why haven’t gotten results, but on this episode, we’re specifically talking about the factors related to food tracking and meal planning. 

We are not covering the impacts of stress, sleep, medication, wrong supplementation, workout recovery etc in this episode. 

Give it a listen!

Blog: urbanjane.co/blog

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

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

Work with me: https://urbanjane.co/macro-coaching-with-kersten/

Sign up Metabolism Assessment + Nutrition Audit here: https://kersten-kimura.teachable.com/p/assessment-audit

Sometimes people think that the way to get into great shape is to use self hate and otherwise negative self talk to “motivate” themselves. 

In this episode, I’m sharing with you why this is is the wrong approach and what to do instead. We’re talking about the concepts of Inner Self and being in alignment with yourself, and why you are not in alignment when your self talk is terrible. As a result, also achieving your physique goals is a lot harder than it should be.

LIMITED TIME OFFER! For just a few days, I’m offering a MINI opportunity to work with me. My Metabolism Assessment and Nutrition Audit will give you an idea of what your metabolic health status is right now, if you are ready for a cut, or need to add calories to heal your body first. This assessment will put you on the right track so that you will know exactly what your next steps should be. 

This offer is good for just a few days, and you can sign up here: https://kersten-kimura.teachable.com/p/assessment-audit

Blog: urbanjane.co/blog

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

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

Work with me: https://urbanjane.co/macro-coaching-with-kersten/

It’s a common mistake to try to cut body weight and fat by just doing lots of cardio. While you may get quick results at first as your weight goes down, this is not a sustainable approach. You are more likely to hit a plateau where getting results will get much harder, and also, you will not get the physique change that you wanted. 

I have made the same mistake myself, and as a result, got not only very unhealthy but also didn’t ave any muscle definition. I likely also lost some bone mass because I was eating so little and burning a lot of calories via cardio. 

In today’s episode, you will learn why it is so critical that you start lifting weights or continue lifting weights when you are in a calorie deficit. 

Get in touch with me here: 

Blog: urbanjane.co/blog

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

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

Work with me: https://urbanjane.co/macro-coaching-with-kersten/

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/

Sign up for Know Your Numbers workshop! kerstenkimura.lpages.co/live-webinar-april-2022

On this workshop, you learn how to know how many calories and protein is needed for your unique physique, performance and other fitness goals. Instead of dieting and going from one quick fix to another, you will find out what works for you in the long term — and that is not starvation!

Slow Down Before Speeding Up!

On this episode, I’m talking about why you sometimes may have to slow in order to speed up when it comes to your fitness and physique goals. This is for those who are feeling burned out and tired, but still have goals they want to accomplish.

You’ll also learn exactly how my client Priscilla got amazing results by using the same strategy that I talk about in this episode! She was burnt out, carried more body fat than what she was comfortable with, did lots of cardio and fasts… We had to first reduce her stress, tweak her workouts, eat more, and magically, the results started coming in!

You can find the episode where Priscilla shares her entire story, here: https://youtu.be/bu-6jZ8ZWGU

LMNT electrolyte powder that I use in my adrenal cocktails (affiliate link): http://elementallabs.refr.cc/kerstenkimura

Get in touch with me here:

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

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

Work with me: https://urbanjane.co/macro-coaching-with-kersten/

Sign up for the Know Your Numbers workshop! kerstenkimura.lpages.co/live-webinar-april-2022

On this workshop, you learn how to know how many calories and protein is needed for your unique physique, performance and other fitness goals. Instead of dieting and going from one quick fix to another, you will find out what works for you in the long term — and that is not starvation!

Have you ever said that you want to build longer, leaner muscle, and believed that there are certain types of workouts that help you do just that?

If so, today's episode is for you.

You may have noticed that certain workouts, like yoga, Pilates or strength training where you're doing high number of repetitions with small weights, are advertised as workouts that get you “long, lean muscles”. These workouts are of course targeted towards women because it sounds very feminine. No man would want long lean muscle.

But, there's a problem with this…

In this episode, you'll learn why you can't have “longer” muscles, what's wrong with the notion of “lean muscle”, and what is actually required if you want to see better muscle definition or muscle “tone”.

 

Get in touch with me here: 

Blog: urbanjane.co/blog

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

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

Work with me: https://urbanjane.co/macro-coaching-with-kersten/