Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

Before we start today’s episode, here is the winner of $50 Amazon gift card! The winner is F&F at 55. If you are listening, please contact me via social media and I will send you your gift.

Recently, I have done quite a few quest interviews with my former clients. My goal is to inspire you and show you what’s possible when you have the right guidance, when you trust the process and put in the work consistently.

Today’s episode is not an interview, but I will share some of the recent wins from my clients through their own words, that I’ve read or heard about during our weekly check ins.

Many of these women whose comments you hear today, are either in the process of a reverse diet, or already on the other side of it and now in the fat loss phase. There is one example where the person’s goal is not weight loss but sleep, and she is seeing improvements too.

I hope you enjoy today’s episode! If you need help with your goals please reach out, I am happy to work with you.

Here are the client interviews that you may want to check out:

Client Success Story: From Overtraining and Food Restriction, to Real Health With Priscilla Bezzi: https://youtu.be/bu-6jZ8ZWGU

iTunes: https://podcasts.apple.com/us/podcast/from-overtraining-and-extreme-food-restriction-to/id1576402022?i=1000528766564

Client Success Story: Losing Weight and Keeping It Off at 68 Years Old with Pamela Gilbert-Snyder: https://youtu.be/b13WvvaOgNU?si=jCs43hLDJzT_zkPY

iTunes: https://podcasts.apple.com/us/podcast/client-success-story-losing-weight-and-keeping-it-off/id1576402022?i=1000623684477

Client Success Story: Building Muscle & Getting STRONG in her Mid 40s With Stephanie Hansen: https://youtu.be/qAJJ2FZwUu0?si=bv2AzvgtJYxBlAZM

iTunes: https://podcasts.apple.com/us/podcast/client-success-story-building-muscle-getting-strong/id1576402022?i=1000627473775

Client Success Story: Losing the Lockdown Pounds and Gaining Muscle with Carolyn von Behren: https://youtu.be/w5I52ToYlVA?si=VCAEevC3lyfUT5Iw

iTunes: https://podcasts.apple.com/us/podcast/client-success-story-losing-the-lockdown-pounds/id1576402022?i=1000629807495

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here:

A few months ago I had a conversation with someone who told me:

“I started gaining weight in my 20s when my metabolism started to slow down”.

This is not true! Our metabolism doesn’t get slower just from age, especially when we’re that young. Age might be one of the contributing factors but much later on; and even then, the much, much bigger factor is our lifestyle.

Check out today’s podcast to understand what are the habits, behaviors and lifestyle factors that are actually behind slow and sluggish metabolism. It’s not the age.

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

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

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

Today’s podcast is very practical. I’m going to tell you exactly what I would do if I wanted to lose 10 pounds.

This podcast will be helpful mostly for those who are new to fitness and healthier eating. If you are already working out regularly and maybe even tracking your macros and seeing progress from that, then that’s great, however this episode is mostly helpful for newer people.

One of the tips I mention here is starting to cook more at home and do meal prep. Here are the links to episodes where I talk about meal prep:

On YouTube: https://www.youtube.com/watch?v=HdnVZKcMM6s&t=5s

On iTunes: https://podcasts.apple.com/us/podcast/meal-prep-101-balanced-vibes-ep199/id1576402022?i=1000590171634

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

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

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

It’s a common thought that losing weight is easy but keeping it off is very hard. It is actually not that hard, as long as you keep in mind and continue practicing the 4 lifestyle habits that I’m talking about on today’s episode.

One thing that also determines whether or not we can keep the fat/weight off is the HOW. How did we lose the weight/fat? If by using an extreme method, such as eating very low calories, or limiting ourselves to just shakes and bars, or cutting out all carbs etc — then yes, it’s going to be difficult to maintain it because hardly anyone can live on these ultra restrictive diets.

What’s also unsustainable is doing lots of cardio to get the weight down — pretty soon your body starts requiring more and more cardio to keep the weight down. Eventually we get to the point where we just can’t work out as much.

But if you choose a sustainable method, then all you need to maintain your results is to stick with the 4 lifestyle habits that I’m sharing with you today.

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

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

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

Today we have a big topic to tackle — we’re going to talk about your bodyweight, the number you see on the scale.

Somehow, that number has become something that especially women pay extra attention to, that they focus on a lot oftentimes to the point where it becomes obsessive.

I have definitely been there myself too, and I share my whole story in episode #255 https://podcasts.apple.com/us/podcast/my-relationship-with-fitness-over-the-years-and-what/id1576402022?i=1000625407674

You can find the same episode on Youtube: https://www.youtube.com/watch?v=0aiuRGkFQgM&t=3s

Today let’s talk about these false stories about your weight that may be occupying your mind and are holding you back from getting the results that you want.

We cover:

– Is there a maximum “allowed” weight for you?

– What should you do when your doctor tells you to lose weight?

– Can gaining weight ever be healthy?

– Is reverse diet a guarantee for weight loss?

And much more.

Thanks for listening!

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

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

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

The goal of today’s episode is this: Help to get you GOING!

Many people have a hard time getting started with working out. Sometimes it happens after a long break, sometimes people are brand new to fitness and just don’t feel ready.

In my opinion the biggest hurdle is this: Perfectionism. We’re trying to be perfect with it, get everything just right and organized, and then we believe we feel ready to start. What I’m suggesting though is that you get started right away, without having the perfect moment and perfect conditions, perfect shoes or perfect workout program.

I’m sharing with you 8 tips that will help you to take that first step so that you will get started instead of waiting any longer.

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

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

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

Today’s podcast is on a personal topic and talks about how and why I made a quite big shift in my career in 2014. That's 9 years ago!

You can watch the YouTube video HERE

You can listen to it on iTunes HERE

I got the idea to talk about it when Facebook reminded me of 19.9.2014 when I defended my PhD thesis.

So, I studied linguistics for 10 years and even earned my PhD in it. However, as I was going through this process, and especially toward the end of it, I started to feel less connected to the field I was studying and realized that this is not what I wanted to do with my life.

I had always had a passion for health and fitness, but I had really never thought that I could do something like this for living. However, after this one pivotal year when I spent 11 months in the USA as a visiting scholar, I decided to do exactly this: Close the long academic chapter, and pursue my new career in health and fitness.

It was a big change but quite frankly, the decision wasn’t that hard. I knew what I needed to do. I had felt “off” for a while.

For me it was important to follow my heart’s true desire and figure out how I could make a living doing just that. I am grateful and very happy that I made this switch.

Please let me know if you have any comments or questions. Thanks for watching and listening!

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

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

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

Today’s interview is with a friend and one of my former clients Carolyn von Behren. Her story is really fascinating because it shows that even as a mom of 5, you can take care of your body and get healthier, fitter and leaner!

When Carolyn and I started working together, she wanted to lose some weight that she had put on during the lockdowns in 2020. But she had also noticed that her energy was low, her sleep wasn’t as restful as it used to be, and she was dealing with PMS related headaches. So, it was about more than just weight loss.

During our work together she lost body fat and her health improved tremendously. Her sleep and energy troubles cleared up, her PMS symptoms went way down, and she felt so much better overall.

After a period of fat loss, Carolyn decided to do something that many women are afraid to do — go on an intentional bulk to put on some serious muscle mass. She saw great gains by adding extra calories and adding more weights to her bar.

Tune in to Carolyn’s story! Thanks for sharing, Carolyn!

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

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

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

There are 3 very common struggles that I see in my work every day when it comes to changing our nutrition. These changes can be hard to make, but they are necessary if we want to change our body composition, get healthier, and look better.

These 3 things are:

1. Getting enough protein. will give you some practical examples of how to do that

2. Getting at least 25g of fiber a day. I give you some ideas how you can do your veggie prep using your Instant Pot, oven, and even microwave

3. Reducing dietary fat. This is not a problem for everybody, but is for a large amount of people. When our fat intake is way too high, also our calories will be way too high, which means that we are no longer in a calorie deficit and won’t get our fat loss results. I’ll give you some practical ways on how to reduce your fat intake if it’s too high.

In this episode I mention Butcher Box. If you want good quality meat delivered to your door, use this link! http://rwrd.io/ptrqsvw?c

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

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

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

Let’s talk about workout equipment!

This episode has 2 parts:

1. In part 1, I’m telling you what kind of workout tools I recommend if you’re planning to work out mostly from home.

2. Part 2 will be about the best tools to use when working out at the gym. Hint: You don’t need to use crazy machines, don’t get intimidated by them!

Here are the adjustable dumbbells that I used myself when I worked out from home in 2019 and at the beginning of 2020: https://amzn.to/3sLUxns (affiliate link)

Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193

Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/

Check out some inspiring success stories: https://urbanjane.co/client-success/

To work with me, fill out the application here: https://urbanjane.co/apply

Get in touch with me:

Blog: https://urbanjane.co/blog

Check out some client success stories: https://urbanjane.co/client-success/

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

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