Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

I'm bringing you one 10-minute episode a day, each one related to dieting, slowed down metabolism, and fat loss resistance.

Today is Day 4/10, and we're talking about what are some of the things you might be overlooking, if you're doing strength training, eating right, but still seeing no results.

FREE Ignite Your Metabolism Webinar

Do you struggle to lose body fat? Do you feel like no matter what you do, how little you eat, how much you exercise, you're not getting results? Do you feel exhausted and don't know what to do next, because you've tried virtually everything?

If so, Ignite Your Metabolism is for you: https://kerstenkimura.lpages.co/ignite-your-metabolism-webinar/

Webinar time: May 12th 2021 at 4pm PST/7pm EST

On this webinar, you'll learn

* Why you are not losing weight or inches even though you're exercising regularly and limiting your calories

* Why you may experience symptoms like fatigue, irritability, poor sleep and maybe even issues with digestion and cycle health

* But I won't only tell you WHY this happens, but also what is the #1 key to overcome metabolic resistance and finally start seeing the results you work so hard for.

If you can't join the live webinar, no worries — the recording will be sent to everybody who sign up.

However, try to be there, because that way you can ask your questions and I can coach you right there on the call! All participants who join the live call, will also get an early access to a bonus that will really help you to boost your metabolism so that you can start seeing the fat loss results that you've been working so hard for.

Lifting Weights, Eating Right, But Still No Results?

You've probably already learned that in order to speed up the metabolism and lose body fat, we need to build muscle instead of relying on cardio. We talked about it HERE.

You also know that just counting calories likely won't get you the body you want, if your macros aren't right. And I hope you're not falling for the other fat loss mistakes either — the ones we talked about HERE.

In today's episode, I'm sharing with you a few things that you may still be overlooking, but that play an important role in your fat loss efforts. These things are:

* Sleep. Did you know that those people who sleep 8 or more hours, are able to build about 55% more muscle than those who sleep 5 hours? So, give yourself plenty of time to wind down and get to bed at the right time. I recommend no phones in the bedroom, keeping the lights low, and avoiding any light or noise stimulation before bed. I personally am really sensitive to these things, so I follow this advice myself too. It might we the key for you as well!

* Insufficient Water Intake. It's true that dehydration can cause you to gain weight, so make sure to drink about 1/2 of your bodyweight in ounces. If you weigh 160 lbs, then aim for 80 oz of water. And no, coffee doesn't count!

* Stress. How are you mananging your stress? Is your cortisol sky high all the time? If it is, there's one reason why you're not able to lose fat. If your fat likes to accumulate especially around your belly, this is a pretty good indicator that you might be dealing with high cortisol. Check out the podcast to learn what you can do to turn it around.

Check out today's podcast, and don't forget to sign up for the Ignite Your Metabolism webinar too.

If you liked the episode, please give it a thumbs up on YouTube or leave a 5-star review on iTunes.

 

 

In the next 10 days, I'm bringing you one 10-minute episode a day, each one related to dieting, slowed down metabolism, and fat loss resistance.

Today is Day 3/10, and we're talking about why it doesn't really matter how many calories you burn while working out.

FREE Ignite Your Metabolism Webinar

Do you struggle to lose body fat? Do you feel like no matter what you do, how little you eat, how much you exercise, you're not getting results? Do you feel exhausted and don't know what to do next, because you've tried virtually everything?

If so, Ignite Your Metabolism is for you: https://kerstenkimura.lpages.co/ignite-your-metabolism-webinar/

Webinar time: May 12th 2021 at 4pm PST/7pm EST

On this webinar, you'll learn

* Why you are not losing weight or inches even though you're exercising regularly and limiting your calories

* Why you may experience symptoms like fatigue, irritability, poor sleep and maybe even issues with digestion and cycle health

* But I won't only tell you WHY this happens, but also what is the #1 key to overcome metabolic resistance and finally start seeing the results you work so hard for.

If you can't join the live webinar, no worries — the recording will be sent to everybody who sign up.

However, try to be there, because that way you can ask your questions and I can coach you right there on the call! All participants who join the live call, will also get an early access to a bonus that will really help you to boost your metabolism so that you can start seeing the fat loss results that you've been working so hard for.

Why You Don't Need To Burn A Lot Of Calories In A Workout

Many women who want to lose body fat and weight, think that they need to burn as many calories as possible in a workout to accelerate weight loss. But the truth is that exercise plays a relatively small part in your daily calorie burn, and there are two factors that determine a way bigger portion of your daily calorie burn.

Here they are:

* Your BMR, or Basal Metabolic Rate. This is key because about 65-70% of your daily calories are burned via all the processes that your body goes through, that have nothing to do with your movement. The body uses energy all day, including when you don't work out, to think, digest, perspire, breath

* Your NEAT or your daily movement that does not include formal exercise. That's walking, shopping, running errands, cooking, doing laundry, walking, squatting down, picking up stuff, twisting, turning, etc. NEAT makes about 15-20% of your daily energy expenditure, so while it's not as significant as BMR, it's still important

* Your exercise. Believe it or not, but calories burned in exercise account for only about 10% of your daily calories. So, not nearly as important as your BMR or even NEAT!

How To And Burn More Calories – Without All The Cardio?

The best way to start burning more calories is to increase your BMR, so you don't have to rely on cardio to burn a large amount of calories daily. By doing a lot of calories, you're not building muscle, but muscle is the key to increasing your muscle mass and speeding up the metabolism.

How do you increase your BMR? By increasing your muscle mass with two things: 1) lifting weights regularly and 2) eating a high protein diet.

This is why I recommend that you don't choose your workouts based on how many calories they burn but instead, how much muscle they build.

Check out today's podcast, and don't forget to sign up for the Ignite Your Metabolism webinar too.

If you liked the episode, please give it a thumbs up on YouTube or leave a 5-star review on iTu...

In the next 10 days, I'm bringing you one 10-minute episode a day, each one related to dieting, slowed down metabolism, and fat loss resistance.

Today is Day 2/10!

FREE Ignite Your Metabolism Webinar

Do you struggle to lose body fat? Do you feel like no matter what you do, how little you eat, how much you exercise, you're not getting results? Do you feel exhausted and don't know what to do next, because you've tried virtually everything?

If so, Ignite Your Metabolism is for you: https://kerstenkimura.lpages.co/ignite-your-metabolism-webinar/

Webinar time: May 12th 2021 at 4pm PST/7pm EST

On this webinar, you'll learn

Why you are not losing weight or inches even though you're exercising regularly and limiting your calories

Why you may experience symptoms like fatigue, irritability, poor sleep and maybe even issues with digestion and cycle health

But I won't only tell you WHY this happens, but also what is the #1 key to overcome metabolic resistance and finally start seeing the results you work so hard for.

If you can't join the live webinar, no worries — the recording will be sent to everybody who sign up.

However, try to be there, because that way you can ask your questions and I can coach you right there on the call! All participants who join the live call, will also get an early access to a bonus that will really help you to boost your metabolism so that you can start seeing the fat loss results that you've been working so hard for.

4 Types Of Fat Loss Advice That You Should Never Take

There are many fat loss tips out there, and most of them don't work, at least not in the long run, as you learned in this episode.

In today's podcast, I'm sharing with you 4 very common fat loss tools, that you should stay away from, because, let's be honest — they are just BS!

Here's what they are:

* Track just points. The problem is, if you track just random points like in Weight Watchers, you don't have balanced ratios of macros, you're likely under eating protein, and your fats and carbs aren't balanced either. It simply doesn't make sense that chicken and pasta can give you same “points”

* Track just calories. You can eat very low calories and yes, lose weight at first, but your body will not look sculpted. You'll simply become a smaller version of yourself. Instead, I recommend that you track macros, because that way you'll make sure to eat high protein, and also get carbs and fats in right amounts

* Avoid carbs. No, this is not necessary at all! This of course comes from mostly Keto diet. But how does it make sense that eating an apple which naturally grows in nature and is full of vitamins, is a “bad” thing to eat, while highly processed Keto bars are okay? You do not have to avoid carbs to lose fat. You need to eat the right amount of carbs and good quality carbs

* Drink your calories. In other words, replace all your meals with shakes. This is a great marketing strategy because you're tricked into thinking that this particular brand's shakes will get you lean. It's not true. We need food, we need to chew it, taste it, and enjoy it.

Check out today's podcast, and don't forget to sign up for the Ignite Your Metabolism webinar too.

If you liked the episode, please give it a thumbs up on YouTube or leave a 5-star review on iTunes.

In the next 10 days, I'm bringing you one 10-minute episode a day, each one related to dieting, slowed down metabolism, and fat loss resistance.

FREE Ignite Your Metabolism Webinar

Do you struggle to lose body fat? Do you feel like no matter what you do, how little you eat, how much you exercise, you're not getting results? Do you feel exhausted and don't know what to do next, because you've tried virtually everything?

If so, Ignite Your Metabolism is for you: https://kerstenkimura.lpages.co/ignite-your-metabolism-webinar/

Webinar time: May 12th 2021 at 4pm PST/7pm EST

On this webinar, you'll learn

* Why you are not losing weight or inches even though you're exercising regularly and limiting your calories

* Why you may experience symptoms like fatigue, irritability, poor sleep and maybe even issues with digestion and cycle health

* But I won't only tell you WHY this happens, but also what is the #1 key to overcome metabolic resistance and finally start seeing the results you work so hard for.

If you can't join the live webinar, no worries — the recording will be sent to everybody who sign up.

However, try to be there, because that way you can ask your questions and I can coach you right there on the call! All participants who join the live call, will also get an early access to a bonus that will really help you to boost your metabolism so that you can start seeing the fat loss results that you've been working so hard for.

Quick Fixes & Fad Diets Work

Most people will say that quick fixes and fad diets never work. However.. They do. If your goal is to lose weight quickly, then any form of calorie restriction will give you this result.

However, before you get on a shake diet, or apple cider vinegar diet, or one veggie a day diet — I want you to ask yourself three things:

* I lose a lot of weight, but what else do I lose?

* What is the end goal? Lose weight quickly (and put it back on…) or do it slowly and sustainably?

* Is this weight loss method sustainable and doable in the long run?

Check out today's podcast, and don't forget to sign up for the Ignite Your Metabolism webinar too.

If you liked the episode, please give it a thumbs up on YouTube or leave a 5-star review on iTunes.

 

 

Want to start building stronger, leaner physique, feel healthier and more energized?

Get my FREE Protein Guide, Fit Physique Formula

https://kerstenkimura.lpages.co/fit-physique-formula/

It's 100% free and it will answer nearly any question you may have about protein and how it can help you achieve your physique, fitness and health goals.

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

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

Lift Weights to Boost Confidence & Improve Body Image – Interview with Sarah Staples

In today's podcast episode, I'm talking to women's weight lifting coach and the creator of #Thrive365 program, Sarah Staples.

Here are some topics we cover:

* How weight lifting has changed Sarah's and many of her clients' lives

* Why women should not be afraid to lift weights

* What is progressive overload and why it matters

* Why to take rest days and how many

* How to know whether or not to push yourself in a workout

* How to overcome poor body image that so many women suffer from

* The better way to feel and look great -it's not cardio

* And so much more!

Get in touch with Sarah:

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

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

Coaching application: https://sarahstaplesfitness.com/custom-online-coaching/

Books Sarah recommended:

“Not A Life Coach” by James Smith: https://amzn.to/3aE8aJG

“Untamed” by Glennon Doyle: https://amzn.to/3sSuHZx

 

If you liked the episode, please give it a thumbs up on Youtube and subscribe to the channel. If you listen on iTunes, a 5-star review will be greatly appreciated!

 

Want to start building stronger, leaner physique, feel healthier and more energized?

Get my FREE Protein Guide, Fit Physique Formula

https://kerstenkimura.lpages.co/fit-physique-formula/

It's 100% free and it will answer nearly any question you may have about protein and how it can help you achieve your physique, fitness and health goals.

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

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

Beautycounter – safer skincare: https://www.beautycounter.com/kerstenkimura

Dr Gabrielle Lyon and Muscle Centric Medicine –  https://drgabriellelyon.com/

What Are WHOLEistic Macros: My Approach To Health & Wellbeing

In today's episode, I want to share with you my approach to health and wellness, and how I use macro tracking as the foundation for it.

Macros are an important part of what I do, but there's so much more to health than just that. The other three pillars that are really important parts of what I do, are

– Hormonal health (including decreasing toxic load that comes from our environment)

– Workouts

– Stress management and spiritual health.

You will never hear me say, “Just try harder to hit your numbers” when you don't meet your macro goals, or “No pain, go gain” when it comes to workouts.

I want to know how you're doing, are you eating good quality foods, are you implementing self care, and what we can do together to optimize your health. I'm sharing my approach to true wellness,  and what Wholeistic Macros mean to me, in this podcast.

Thanks for tuning in! Please share with anyone who might need to hear this!

 

Apply for 1:1 coaching with me here: https://urbanjane.co/macro-coaching-with-kersten/

If you liked the episode, please share with anyone who might like it too.

It would be great if you could leave a 5-star review on iTunes, or give it a thumbs up if you're watching on YouTube!

Do you have slowed down metabolism? Here are 2 episodes that I've done on this topic, check them out:

https://bit.ly/3m7vy6Y

https://bit.ly/2QKqHN2

Want to start building stronger, leaner physique, feel healthier and more energized?

Get my FREE Protein Guide, Fit Physique Formula

https://kerstenkimura.lpages.co/fit-physique-formula/

It's 100% free and it will answer nearly any question you may have about protein and how it can help you achieve your physique, fitness and health goals.

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

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

What Determines The Length of Your Reverse Diet & How To Get Over The Fear

In today's episode, I'm answering two questions that I've gotten from listeners:

* What to do if I know that I need to reverse diet and start eating more, but I'm just too afraid to get started?

* How long is it going to take to do a reverse diet?

When it comes to fear of getting started with reverse, it helps to know that it's actually not so scary. Many people are afraid of weight gain, but that may or may not happen. There are so many benefits that you get from reverse, that even if you do gain some weight, it's going to be worth it because your energy, workouts, mood, periods etc will all be so much better. You may also have a great body composition change if you do the reverse right.

How much time do you need to fully reverse? I will share with you some variables that determine the length of your reverse diet. While it's nearly impossible to tell exactly how much time you're going to need, after listening to this episode, you will at least have an idea.

 

If you need help with speeding up your metabolism, I'm here to help! Apply for 1:1 coaching with me here: https://urbanjane.co/macro-coaching-with-kersten/

If you liked the episode, please share with anyone who might like it too.

It would be great if you could leave a 5-star review on iTunes, or give it a thumbs up if you're watching on YouTube!

 

 

Want to start building stronger, leaner physique, feel healthier and more energized?

Get my FREE Protein Guide, Fit Physique Formula

https://kerstenkimura.lpages.co/fit-physique-formula/

It's 100% free and it will answer nearly any question you may have about protein and how it can help you achieve your physique, fitness and health goals.

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

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

Reverse Dieting To Speed Up Metabolism: Your Questions Answered

In the previous episode, we talked about what it means to have a slow metabolism, what may have caused it, and how to speed it up. You can find this episode here: https://bit.ly/3m7vy6Y

In today's episode, I'm answering 5 questions that I've gotten from my followers, regarding reverse dieting and speeding up their metabolism. Here are the questions:

* Should I just eat to satiety or increase calories by a set amount?

* How long would you reverse diet starting at 1200 calories? Can you do so without lifting?

* How long should you stay in a deficit before going back up to maintenance?

* How big of a deficit is good to lose fat while not messing up metabolism after reverse?

* Can I start eating at maintenance even though I'm only half way to my estimated maintenance level?

If you need help with speeding up your metabolism, I'm here to help! Apply for 1:1 coaching with me here: https://urbanjane.co/macro-coaching-with-kersten/

If you liked the episode, please share with anyone who might like it too.

It would be great if you could leave a 5-star review on iTunes, or give it a thumbs up if you're watching on YouTube!

Want to start building stronger, leaner physique, feel healthier and more energized?

Get my FREE Protein Guide, Fit Physique Formula

https://kerstenkimura.lpages.co/fit-physique-formula/

It's 100% free and it will answer nearly any question you may have about protein and how it can help you achieve your physique, fitness and health goals.

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

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

Do You Have A Slow Metabolism?

In today's episode, we're talking about slowed down metabolism.

How do you know your metabolism has slowed down? The most common signs are the following:

* Your body has stopped responding to exercise and low calorie eating. No matter how much you work out and how little you eat, your scale doesn't move and you're not getting leaner. In fact, you may be gaining!

* You feel gain weight time you eat something out of the ordinary — maybe it's a piece of bread, or a small dessert for you — you gain weight

* You gain weight especially around midsection, and you're feeling puffy

* You're hungry a lot

* You're exhausted

* Your workouts don't excite you

* Your hormones are low and as a result, you have low libido, period issues, insomnia, and mood swings.

These are all signs of slowed metabolism, but this is not because of bad genetics or bad luck. We have actually slowed down our metabolism with our lifestyle!

The good news is that there's a lot we can do to recover from it. In today's episode, I'm sharing with you exactly how we can do it.

If you need help with speeding up your metabolism, I'm here to help! Apply for 1:1 coaching with me here: https://urbanjane.co/macro-coaching-with-kersten/

If you liked the episode, please share with anyone who might like it too.

It would be great if you could leave a 5-star review on iTunes, or give it a thumbs up if you're watching on YouTube!

 

 

 

Special announcement for this weekend only: Macro Basics Bundle one-time macro calculation!

Macro Basics Bundle Includes:

– Customized Macro numbers for you based on your intake form

– Logging and tracing tutorial

– 4x/week workout guide

– Basic overview on how to adjust your macros.

To sign up, click HERE: https://bit.ly/3rTN6oc

This offer is valid only April 9 – April 11

Get my free programs:

Fit Physique Formula protein guide

https://kerstenkimura.lpages.co/fit-physique-formula/

Starting Macros 5-day class for beginners

https://kerstenkimura.lpages.co/starting-macros/

 

Q & A: Alcohol and Weight Loss, Addictive Foods, How Fast Do You Lose Gains When You Take A Break fro Gym

 

In this podcast episode, I'm answering three questions from my followers:

1) Can I drink some alcohol when trying to lose weight, or does it slow down my progress?

2) Why are some foods so addictive?

3) I need a break from lifting because I had a surgery, is it true that I lose all my gains in 2 weeks?

If you found this episode useful, please share with others!

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

My website: urbanjane.co