Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

What would you think if I told you that taking regular ice baths could change your life?

You might think that this is a big statement, a very ambitious thing to say. But I am going to say that, because this is exactly what happened to me. Getting into the ice regularly has helped me to deal so much better with anxiety, insomnia, and even helped me to save some money…

I overcame a period of pretty bad anxiety and depression when I first stumbled upon breath work and then through that, ice baths.

Check out how ice baths have changed my life and has changed many of my clients lives as well!

To get started with cold water exposure, join my 5-day cold water challenge. There is no start or end date, you can start whenever is good for you! https://kerstenkimura.lpages.co/ice-cold-challenge-later/

 

Did you know that taking regular ice baths has a lot of health benefits, both for your physical and mental health?

You may heard a couple of things… But in today's video, I'm bringing you 10 benefits of ice baths, and there are some that you may not have heard about yet.

Articles and videos mentioned in this video:

“How I used Wim Hof Method to BEAT Circulation Disorder ( Raynaud's ) | and my Advice for YOU” – https://youtu.be/nWNomwZTe7s

Deliberate Cold Exposure for Diabetes – glucose monitoring data – https://www.morozkoforge.com/post/ice-bath-glucose-monitoring-diabetes

Ice Bathing Before Exercise Boosted My Testosterone – https://medium.com/morozko-method/ice-bath-testosterone-af07fb4e3514

How Adrienne Jezick reversed 3 autoimmune diseases and lost 40 lbs with ice baths – https://www.instagram.com/p/CXl7wdzpIO8/

Join the 5-Day Cold Water Challenge!

To get started with cold water exposure, join my 5-day Cold Water Challenge.

If you'd like to give ice baths a try (I highly recommend it!) but you have never done it before, then the best way to get your feet wet is my 5-Day Cold Water Challenge. In this challenge, we start with very small and simple cold water exposure (not even full body at first) and then add a little bit to it over the course of 5 days. By day 5, you will be ready to take your first ice bath.

I will also provide helpful guided meditations to make sure that you succeed!

You may also want to check out this video: How To Crush Your First Ice Bath.

Today I am joined by dr Laura Gouge to talk about stress, anxiety, and how to not only survive but thrive if you are an introverted, sensitive person. Coping with stress becomes a lot easier if you have the right tools!

Dr. Laura Gouge (pronounced like ‘rouge’) is a licensed naturopathic physician with a specialty in integrative mental health and chronic illnesses, currently practicing both virtually and in Portland, Oregon. Dr. Gouge works with children and adults of all ages struggling with a wide range of conditions including anxiety, depression, ADHD, PTSD, IBS, burnout, and more. Her practice philosophy is based in trauma-informed care and she strives to create a holistic, innovative, and thoughtful treatment plan for each patient.

In this episode we cover:

* The physical and mental manifestations of stress

* Who are highly sensitive people and how to take care of your health if you consider yourself one

* Why being sensitive is not a bad thing

* The importance of exercise in mental health

* The importance of purpose in mental health

* The best free techniques to improving mental health, that anyone can do

* How to help someone who is going through a difficult time and stress.

Find out more about dr Gouge and connect with her here:

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

Facebook: https://www.facebook.com/drlauragouge/

Website: https://www.drlauragouge.com/

Anti-Anxiety Playbook: https://drlauragouge.lpages.co/anxiety-playbook/

Today's interview is with a stress coach and breath work facilitator Jeannie Kulwin.

Jeannie is a former Spanish teacher with a 19 years of teaching experience in Los Angeles public schools. Over the course of many years, she found herself stressed out, often suppressing her emotions (teachers can't be angry, right?) and no longer in alignment with her work. She had developed odd pains and other chronic conditions all over her body that even the best doctors weren't able to explain and solve.

Then Jeannie learned about the mindbody connection and neuroplastic pain. As she dug into this topic, she realized that her conditions were due to underlying stress and anxiety, not any physical condition. This was also the time when breath work came into her life, which ended up having a profound effect on her healing.

Though mindfulness and breath work, Jeannie was able to resolve her chronic health problems and is now helping people all over the world destress and heal as well. Jeannie is a meditation teacher, sound healer, yoga instructor and Functional Nutrition Guide whose on a mission to bring physical and emotional healing into the world. Currently she helps overwhelmed professionals reduce stress so they have guilt-free fun and make more money and impact using her Signature Stress Detox Formula.

Get in touch with Jeannie:

Website: https://www.jeanniekulwin.com/

Facebook: https://www.facebook.com/jeanniekulwincoaching

Insta: https://www.instagram.com/jeanniekulwincoaching/

Get 50% off her online breathwork class with Jeannie! This is the class that I participated in, and it was amazing I highly recommend that you try this.

Tickets can be found here: https://bit.ly/2WC9GIl and when you use the code balancedvibes at checkout, you receive a 50% off.

Get Jeannie's FREE 20-minute confidence boosting breathwork session: https://www.jeanniekulwin.com/new-events

If you are experiencing chronic pain too, make sure to check out another episode where I interview my own pain coach Christina Wei. You can find it here: https://urbanjane.co/blog/chronic-pain-solution/ or search for Balanced Vibes episode #8 on your favorite podcast app.

Macros Simplified, a small group 8-week fat loss and muscle building program opens for enrolment on September 25! You can get on the waitlist here: https://kerstenkimura.lpages.co/macros-simplified-wait-list/

Today was the third, bonus day of our Fit & Fueled Live workshop, and we covered 8 steps that you can take, to get the best results if you have a fat loss and muscle building goal.

This video is available for only limited time.

 

Macros Simplified, a small group 8-week fat loss and muscle building program opens for enrolment on September 25! You can get on the waitlist here: https://kerstenkimura.lpages.co/macros-simplified-wait-list/

 

Today was the second day of our Fit & Fueled Live workshop, and we covered several important things:

1. Why strength training should be prioritized over cardio training?

2. What is the second ingredient required for muscle building?

3. How to put together a perfect workout (what exercises, how may sets, reps and how much rest time)?

This video is available for only limited time. To get access forever, and to join Day 3 of the workshop on 9/21, sign up here: https://kerstenkimura.lpages.co/live-webinar/

Macros Simplified, a small group 8-week fat loss and muscle building program starts September 21! You can get on the waitlist here: https://kerstenkimura.lpages.co/macros-simplified-wait-list/

Today was the first day of our Fit & Fueled Live workshop, and we covered several important things:

1. How to know which body composition goal is right for you?

2. How many calories should you likely eat to accomplish this goal?

3. How much of this should be protein?

This video is available for only limited time. To get access forever, to get the webinar workbook, and to join the Day 2 and Day 3 of the workshop, sign up here: https://kerstenkimura.lpages.co/live-webinar/

Macros Simplified, a small group 8-week fat loss and muscle building program starts September 21! You can get on the waitlist here: https://kerstenkimura.lpages.co/macros-simplified-wait-list/

Do These 3 Popular Diets Help You To Lose Fat & Gain Muscle?

Today's episode is a replay of my Instagram LIVE video, where I discussed three most popular diets that people often think they have to do, in order to lose fat and lean out.

These diets are not only not needed for fat loss and muscle building, but some of them can be even unhealthy. Hope you find this information helpful! Enjoy!

You Don't Have To Diet To Get In Shape

Here's a better alternative: Learning about macro nutrition. There are no foods that are on or off limits; there are no rigid rules. Instead, when you are empowered with knowledge about macronutrients, you will create your menu that you love and enjoy, and get results that way.

Introducing: Lean Ladies Calorie, Protein and Workout Blueprint

Get my guide, Lean Ladies Calorie, Protein and Workout Blueprint that tells you how much you should eat and how to train for your goal. Find the guide here: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

This guide will teach you:

* How to set your calorie goal, whether you want to lose weight, or maintain your weight and put on muscle, or even gain weight to increase your muscle mass even more

* How to determine your calorie goal, using a specific formula that you don't find when using online calculators. You'll learn how to customize it for YOU — because you are unique!

* How to set your right protein amount

* What are the foundational exercises that should be a priority in each one of your workouts

* Which exercises to add on to those foundational ones, to build a toned look and fit physique

* Workout templates and video demonstrations for each exercise.

Order Of Priorities When The Goal Is Fat Loss & Muscle Building

Check out today's podcast episode!

 

In today's episode, I'm sharing with you three categories that we focus on when the goal is fat loss and muscle building.

There's an order of priorities when it comes to muscle building and fat loss:

1) The things that matter the most for muscle building and fat loss

2) The things that are important but not until the first ones are implemented

3) The things that barely matter but we sometimes tend to give too much attention to.

Start doing things the right way, and getting results.

The Exact Blueprint to Get the Exact Results You Want

Introducing: Lean Ladies Calorie, Protein and Workout Blueprint

Get my guide, Lean Ladies Calorie, Protein and Workout Blueprint that tells you how much you should eat and how to train for your goal. Find the guide here: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

This guide will teach you:

* How to set your calorie goal, whether you want to lose weight, or maintain your weight and put on muscle, or even gain weight to increase your muscle mass even more

* How to determine your calorie goal, using a specific formula that you don't find when using online calculators. You'll learn how to customize it for YOU — because you are unique!

* How to set your right protein amount

* What are the foundational exercises that should be a priority in each one of your workouts

* Which exercises to add on to those foundational ones, to build a toned look and fit physique

* Workout templates and video demonstrations for each exercise.

Check out today's podcast episode where I'm talking about 6 reasons why you may not be getting leaner.

If you've been wondering why you're not getting results, then you may be missing one of these mistakes.

Are you wondering how much you should eat, to achieve your goals? Are you over eating? Or are your calories way too low and this is why you don't get results? 

Many people get it wrong. They over or under eat, or they have no idea how much they are taking in. It's very hard to get results that way.

Even more, a lot of women spend a lot of time working but do it the wrong way — same things over and over again, but little to no results to show for it.

Get my guide, Lean Ladies Calorie, Protein and Workout Blueprint that tells you how much you should eat and how to train for your goal. Find the guide here: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

This guide will teach you:

* How to set your calorie goal, whether you want to lose weight, or maintain your weight and put on muscle, or even gain weight to increase your muscle mass even more

* How to determine your calorie goal, using a specific formula that you don't find when using online calculators. You'll learn how to customize it for YOU — because you are unique!

* How to set your right protein amount

* What are the foundational exercises that should be a priority in each one of your workouts

* Which exercises to add on to those foundational ones, to build a toned look and fit physique

* Workout templates and video demonstrations for each exercise.

If you want to look like you actually lift weights, you need this guide. It will save you a lot of time because you'll have a clear guide to follow, instead of trying to just figure things out on your own!