Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

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

Sign up HERE: https://bit.ly/3rTN6oc

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 or while spots last. 

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: Conflicting Diet Information, Reducing Back Rolls, Vacation Weight Gain

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

1) There's so much conflicting diet information out there, how do I know what's right?

2) What can I do about my back rolls?

3) I gained 8lbs on a vacation, how can I get rid of it quickly?

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

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

My website: urbanjane.co

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

Macro Tracking: What To Do When Your Partner Doesn't Support Your Goals?

Sometimes I hear women say that they're finding a lot of value in food tracking, they're getting leaner, stronger, losing body fat and putting on muscle, and feeling healthier in general… But the problem is that their partners don't always support their goals and don't like their food tracking and logging.

In today's episode, I give you four tips that will help you navigate this situation, so that you can still continue to work on your goals, because it is your right to feel good in your body!

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

 

Exploring Spirituality: My Journey

Spirituality is something that I've been increasingly more interested in the past few years, but haven't really talked about that much. It's time to change it!

I firmly believe that we can only be fully healthy if we're healthy also internally. It's not only about the diet, macros, and workouts. Good health comes also from knowing ourselves and being in alignment with ourselves.

In today's episode, I'm talking about different modalities that I've tried, to better connect with my inner self.

Some of the methods are simple and accessible for everyone any time. Meditation and guided meditation are some of them. Others take more courage and are definitely much more intense. Plant medicine is a good example of this.

This episode was really fun for me to record, and I hope it gives you ideas and inspiration to try some of these things out for yourself, too.

Here are links to all the resources that I mention in this episode: 

* Rythmia Life Advancement Center in Costa Rica: https://www.rythmialifeadvancement.com/

* YouTube videos on my experience with Ayahuasca: https://bit.ly/2PDlNkK, https://bit.ly/2QKtdD3, https://bit.ly/3rx4pLt

* Insight Timer app for guided meditation, talks and meditative music: https://insighttimer.com/

* Healing from chronic pain: books “Mindbody Prescription” by dr John Sarno: https://amzn.to/3foMunQ “Back In Control” by dr david Hanscom: https://amzn.to/2QQU6FC

* Podcast episode with my pain recovery coach Christina Wei: https://urbanjane.co/blog/chronic-pain-solution/

* Wim Hof and his breathing technique and cold showers: https://www.youtube.com/watch?v=nzCaZQqAs9I&t=335s

* KAP Kundalini Awakening Process: https://www.venantwong.com/

 

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!

 

Note: This post contains affiliate links.

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

Topics Covered In This Episode

Increasing Protein

In today's episode, I'm sharing with you some of my clients' experiences of what happened when they started increasing their protein intake. It's really the magical macro that makes you stronger, leaner and fitter!

Be sure to get my protein guide, if you don't have it yet, and watch your health and strength improve: https://kerstenkimura.lpages.co/fit-physique-formula/

Stereotype: “Women Should Not Be Big Eaters”

As women, we often believe that we should eat as little as possible. Many of us do follow do exactly that, and the result is under eating and not giving our bodies what we need.

Are You Feeling Bad For Wanting To Change Your Body?

Someone recently reached out to me and said that she'd like to change her body composition, but she feels guilty for desiring it.  She also mentioned being afraid that when she does change her body, she will be punished for it.

This is where we need to do mindset work, and really assess if we're ready for this change or not. Also listen to episode 70 where I talk more about this topic: https://bit.ly/3cwbOXo

How To Change Your Body And Improve Health Without Focusing On The Scale, And Who Should Do It

If you tend to put too much focus on the looks of your body, and maybe you even had body dysmorphic behaviors in the past, you can still work on your health and strength goals. My advice is to focus on ONE thing, and you'll learn what that is, in today's podcast!

 

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/

Online Macro Calculators – What You Should Know About Them

There are many online macro calculators on the Internet. Some of them are better, some of them worse. While a good online macro calculator may get you off to a good start, it still has many downsides that make your weight loss journey difficult.

In today's episode, I'm sharing what are the biggest differences between getting a one-time macro calculation from a website, and working with a coach 1:1.

Tune in!

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/

Q & A Episode: A Healthy Weight Loss Rate, Not Seeing Results from Heavy Lifting, Getting Too Bulky

 

In today's episode I'm answering three questions that I've gotten from my readers or listeners. If you have a question too, feel free to send it to me via Instagram DM's, email, or YouTube comments.

Questions I answer in this episode:

* What is a healthy weight loss rate I feel like I'm not losing weight fast enough.

* I've started lifting heavier weights, but I don't see any change yet — what's going on?

* I don't want to get too bulky from weight training!

Make sure to get in touch with me on

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

Join my FREE Macro Group on Facebook: https://www.facebook.com/groups/3749310108425193

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.

Life Update – Balanced Vibes Ep 75

It's been a while since the last podcast episode, and that's because a lot has been going on! In this episode, I give you an update on what has been going on in our lives, including updates on our recent move, some health struggles that I've been dealing with and have mostly overcome, and getting back to the gym which has been amazing.

Tune in!

Wim Hof Method that I mention in this podcast: https://www.youtube.com/watch?v=nzCaZQqAs9I&t=332s

Join the 5-day class, Starting Macros!

Starting Macros is a mini course for those who are completely new to macro tracking — even if they've tracked calories. No experience needed! The program will be held on Facebook, and the last day for signing up is January 25. Read more about it here: https://kerstenkimura.lpages.co/starting-macros/

Why Menopause Doesn't Have to Suck and How to Prepare for a Healthy Menopause with Denise Wellik-Peterson

Join me on today's episode where I'm chatting with Denise Wellik-Peterson about all things menopause and time leading up to it. Denise is a hormone expert specializing in perimenopause and menopause. We're also talking about how she overcame her incredibly painful periods, why it's important to take care of our hormones to ensure our menopause is easier, and how to eat and exercise to maximize our results.

Find Denise on

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

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

Join the 5-day class, Starting Macros!

Starting Macros is a mini course for those who are completely new to macro tracking — even if they've tracked calories. No experience needed! The program will be held on Facebook, and the last day for signing up is January 25. Read more about it here: https://kerstenkimura.lpages.co/starting-macros/

Food Tracking: Calories vs Macros, How To Have a Healthy Mindset for Tracking

Watch the video below:

In today's podcast episode, we're talking about macros:

* How is macro tracking different from calorie tracking?

* What can you accomplish with macro tracking?

* How to see tracking as a tool, versus a way to eat less and less (and eventually hurt our metabolism)?

If you have any questions about Starting Macros, please email me at [email protected].

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

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

In today's episode, we're covering three topics:

1) Eating under your Basal Metabolic Rate, or BMR

2) What to look for when hiring a coach

3) Social life as part of your health and how to take care of it.

Check out the video below!