Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

Macros or Intuitive Eating — Which One Is Better?

There seems to be a big debate out there: Some people swear by macros and always track their food; other people say that intuitive eating is the only way to go about your diet.

What if there isn't one and only “right” answer, but one is better sometimes, and the other one serves you best other times?

This is exactly what I'm talking about in today's episode. Check it out!

Want To Change Your Body Composition? My Best Resources

Check out my free guides and get started with your transformation right away:

Fit Physique Formula, your ultimate protein guide: https://kerstenkimura.lpages.co/fit-physique-formula/

In this guide, you learn about the most important macro nutrient for your physique goals, and that is protein. This is one of the three macros that you have to get right if you want to have results — whether they are fat loss, muscle building, better performance, and even better hormonal health.

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

This guide will tell you exactly how much you should eat for your goals. You will learn to calculate your own calorie needs and protein amounts needed for your goals. You will also see if you are eating enough to begin with — many women are under eating and that's why they're not getting anywhere!

You will also get workout blueprints and a guide on how to put together really effective workouts.

“Losing Weight Is Pointless, You'll Gain Everything Back Anyway!”

Have you ever heard this statistic that only 5% of those that lose weight, are able to keep it off?

The conclusion that often follows is that there's no point in trying, diets don't work, you will gain it all back so why even bother?

This is a simple conclusion but also very disempowering for someone who wants to lose weight/fat for whatever reason – look better, fit in their clothes again, improve their health, etc.

Like yeah, it sucks that you gained weight and feel uncomfortable but sorry, nothing to do about it.

But what if we instead got curious to see what did those 5% who were able to stay fit, do differently from others?

Because they very likely did not achieve their weight/fat loss by eating only cabbage soup, starving themselves, extremely overtraining to create a huge calorie deficit – things that many chronic dieters do.

Add tons of negative self talk and even hate, and the “transformation” is short lived.

Want to know what those who get into a great shape and maintain that do differently?

Check out today's podcast episode where I'm discussing the big differences between those who lose fat and weight and keep it off, and those who gain everything back.

You can be one of the 5%. And the more people know about the healthy way of fat loss, the higher this percentage will get.

Start Your Transformation Today – Get My FREE Resources

Check out my free guides and get started with your transformation right away:

Fit Physique Formula, your ultimate protein guide: https://kerstenkimura.lpages.co/fit-physique-formula/

In this guide, you learn about the most important macronutrient for your physique goals, and that is protein. This is one of the three macros that you have to get right if you want to have results — whether they are fat loss, muscle building, better performance, and even better hormonal health.

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

This guide will tell you exactly how much you should eat for your goals. You will learn to calculate your own calorie and protein needs for your goals. You will also see if you are eating enough to begin with — many women are under eating and that's why they're not getting anywhere!

You will also get workout blueprints and a guide on how to put together really effective workouts.

My new small group program, Macros Simplified, opens in September!

This is a beta program for women who want to build a fit lean look but don't know how to

1) Use macros to accomplish that

2) Structure their workouts for great results.

Join the WAITLIST here: https://kerstenkimura.lpages.co/macros-simplified-wait-list/

Joining the waitlist means that you will be notified first when this program opens. This is important because the group will be very small – only 10 people can get in.

7 Common Strength Training Mistakes Women Make

In today's episode we're talking about 7 very common mistakes that women make when trying to put on muscle and lose fat, to build a strong and lean look.

Check out the episode and let me know how many of these mistakes have you made!

Check out my free guides:

Fit Physique Formula, your ultimate protein guide: https://kerstenkimura.lpages.co/fit-physique-formula/

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

Get my brand new guide, Lean Ladies Calorie, Protein and Workout Blueprint 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!

Now, on to today's topic —

Become A Warrior Woman Through Biohacking And Self Care with Kristin Weitzel of The Warrior Woman Mode

In today's episode, I'm joined by the woman behind The Warrior Woman Mode, Kristen Weitzel.

Kristin Weitzel, Founder of Warrior Woman Mode, is a health and high performance maven, nutrition specialist, certified fitness trainer, breathwork and exposure training coach with a focus on guiding women to optimal health. Taking action is her nature, coaching females to create lasting change and build stronger, healthier futures by taking full control of their biology, food, and fitness.

Her achievements as a brand strategist, entrepreneur, and global marketer for Fortune 500 brands have given her the ability to travel extensively and continually discover how our daily habits and behaviors affect the way we show up in the world.

Kristin also hosts the WELLPOWER Podcast which blends health and wellness subject matter expertise, inspiring guests, and Kristin’s trademark wit and wisdom to lead clients and listeners alike. This podcast allows Kristin to share with a broader audience just how far we can go in the pursuit of optimal performance. As a progressive voice, dynamic leader, and active biohacking proponent, she questions how far the human body can go and helps people take it there.

 

Get in touch with Kristen here:

WOWfactor – Women Optimizing Wellness Online Course: https://www.warriorwomanmode.com/wowfactor

WELLPOWER Podcast: https://www.wellpowerpodcast.com/

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

LinkedIn: 

Get my brand new guide, Lean Ladies Calorie, Protein and Workout Blueprint 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!

Get your free guide!

 

Other resources mentioned in this episode:

Morozko Method and their Deliberate Cold Exposure Certification: https://www.morozkoforge.com/

Small Group Ice Bath In Phoenix on 8/29/2021: https://urbanjane.co/events/

Why Macro Tracking Is Self Care

Today we're talking about why macro counting is an act of self care.

Macro tracking is sometimes seen as obsessive and taking too much time and effort. It can be the case, but it can also be an act of self care – it really depends on how you look at it.

If your goals are to get healthier, stronger and fitter and these things make you feel great, then it's self care. If you're too strict with it, beat yourself up for small things, or hope to find (self) love by losing fat, then it's no longer self care.

There's a balance between the two. In this episode, I'm sharing with you how macro tracking, when done correctly and approached from the place of self respect, will be a great way to take care of yourself.

 

Get my brand new guide, Lean Ladies Calorie, Protein and Workout Blueprint 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!

Now, on to today's topic — fat loss and why it might be slow.

Why Your Fat Loss Is Slow

We tend to have certain expectations of how our fat loss should look like, and if it's not as fast, we get worried. We think that it doesn't work, or there should be another, better way of doing this.

But what if your fat loss is supposed to be slow?

But, sometimes it really is too slow. If you've been trying but haven't seen any results for 3 weeks, something is going on – and I'm going to give you a few things you should check.

Make sure to get my Lean Ladies Calorie, Protein and Workout blueprint: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

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

Subscribe to my YouTube channel for more helpful content on muscle building, fat loss and healthy eating.

Get my brand new guide, Lean Ladies Calorie, Protein and Workout Blueprint 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!

Get your guide here:

 

Now, on to today's topic!

How To Avoid Gaining The Lost Weight Back

Anyone can lose weight rapidly. But fast is usually not sustainable. How many people have lost and gained the same 5-10 lbs? So many. The results didn't last because they likely lost the weight by using some sort of extreme method that took their weight down fast.

You should not be interested in quick weight loss, but you should be interested in sustainable weight loss. The key is really in keeping the weight off.

Many people regain back the weight they lost, and of course, that's discouraging. They end up in a diet cycle, where they try the next one and next one, always losing and gaining the same weight.

In today's episode, I'm sharing 4 most common mistakes that people make, and as a result, they're not able to maintain their weight loss results. By avoiding these mistakes, maintaining our weight becomes much easier.

Tune in!

Get my brand new guide, Lean Ladies Calorie, Protein and Workout Blueprint 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!

Get your guide here:

Get Your FREE Guide

Mistakes To Avoid When Setting Your Own Macros

It's totally cool if you want to set your own macros if you know how to do it! But there are some common mistakes that women make when setting their numbers.

Check out today's podcast to see what these mistakes are, so that you can avoid them when setting your own macros.

Get my brand new guide, Lean Ladies Calorie, Protein and Workout Blueprint 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!

Get your guide here:

How To Deal With Sugar Cravings?

About a month ago, I did a survey and asked what my readers and followers need help with. One of the responses was this:

My biggest obstacles are stress eating sweets. As a result, I have sluggish/brain fog/low self worth. The solution would be to learn how to eat properly without sugar crashes.Sugar leads to more sugar and poor eating. I have a negative response to sugar… I can’t stop once I start. If this problem was solved, my weight issues and sluggishness would be greatly improved. This week I have started after listening to you on the Carrots and Cake podcast.I am down 4 pounds and am concentrating on upping my protein using the formula in fit physique.I already feel better!I have been “binge listening” to your podcasts.Have you battled issues with sugar?

This is a great question!

It is true that while flexible dieting is all about flexibility, as the name suggests. But too much sugar will not only slow down our fat loss and muscle building results, but will also cause sluggishness and brain fog, as this reader also says.

Plus, I've experienced myself how decreasing sugar made me hormonally a lot healthier, because my periods got more regular and the pain associated with them went down a lot.

In today's podcast, I share with you 4 tips that will help you, if you're dealing with sugar cravings

In today's episode, I'm exited to interview a health coach and Imperfect Eating coach Jaclyn Riccio Stover.

You will learn:

– How to make daily movement easy and effortless

– Why structured workouts aren't the only way to move your body

– How to stop chasing perfectionism in food and exercise

– How to eat healthy without tracking food

– The lessons Jaclyn learned from diets and Whole 30

– How the idea of intuitive eating is often misunderstood

– Why self can take discipline

This conversation was so good, and anyone who tends to go to extremes with food and training, has to hear this! Jaclyn had so many great nuggets to share about how to find real balance. She also has great tips for those who want to eat better but don't want to track their food.

Get in touch with Jaclyn:

Website: https://www.systemsforselfcare.com/link-in-bio

Free Facebook Group: https://www.facebook.com/groups/systemsforselfcare

Actually, You Are A Real Runner podcast: https://www.systemsforselfcare.com/podcasts/actually-you-are-a-real-runner-2

More about Kersten:

The #1 thing you MUST do, to start losing fat in a healthy way, is to work on your protein intake. Get my FREE guide to learn exactly what your first steps should be: https://kerstenkimura.lpages.co/fit-physique-formula/

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

Follow me on Instagram: https://www.instagram.com/kerstenkimura

My website: https://urbanjane.co/