Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

Work with me: 1:1 Macro Nutrition Coaching: https://urbanjane.co/macro-coaching-with-kersten/

FREE Fit Physique Guide: https://kerstenkimura.lpages.co/fit-physique-formula/

Relax About The Scale

In today's episode of the Balanced Vibes podcast, we're talking about the scale. More specifically, why the scale isn't the best tool to measure your success when it comes to changing your body composition, and why it's definitely not the best tool to measure your health.

Some time ago, I shared a photo of one of my client, and asked my followers on Instagram how much weight they think she has lost. What do you think?

The truth is, she has lost almost no weight at all, but her body composition has completely changed as you can tell. Here's what else she has to say:

Imagine if she would get upset, and not celebrate all these wins, just because the scale didn't move? Instead, she's enjoying feeling better and stronger, has PRd her lifts, has barely any PMS symptoms, and is feeling better overall.

In this episode of the Balanced Vibes podcast, I'm sharing with you 6 ways to measure your success that have nothing to do with the scale.

The scale gives us data, but is not the most important thing!

If you have any questions or comments, please share below.

 

Work with me: 1:1 Macro Nutrition Coaching: https://urbanjane.co/macro-coaching-with-kersten/

FREE Fit Physique Guide: https://kerstenkimura.lpages.co/fit-physique-formula/

Listener Q & A: How Many Calories to Cut, Carb Cycling, and Body Goals

In this episode of the Balanced Vibes Podcast, I'm answering three listener questions. You can submit your questions either sending me a DM on Instagram: https://www.instagram.com/kerstenkimura/, emailing then to me at [email protected], or leaving a comment on Youtube: http://bit.ly/38xaJLu

Here are the questions that I answered in this episode: 

How many calories can I cut if I want to go into deficit to lose weight?

(I'm also telling you why you should NOT think about it if you have Hypothalamic Amenorrhea right now!)

Why should we carb cycle?

This listener know that in macro nutrition, it's important to implement carb cycling, but wasn't exactly sure why this is needed. I'm telling you why this is important, but also who doesn't need carb cycling.

Why is wanting to change my body a bad goal? I feel a lot of shame for it!

Last week, I got this question several times so I shared my take on this topic. Note: If you're a healthy person, you can do what you want, and that includes changing your body shape and size.

If you have questions or comments, leave them below!

 

 

Work with me: 1:1 Macro Nutrition Coaching: https://urbanjane.co/macro-coaching-with-kersten/

FREE Fit Physique Guide: https://kerstenkimura.lpages.co/fit-physique-formula/

How To Eat & Exercise To Have Better Periods or To Get Your Period Back

In today's episode, we're talking about two different kinds of period issues and how to eat and exercise to fix them. It's important to know the difference because the way to deal with these issues is very different.

If You Have Hypothalamic Amenorrhea (No Period)

This is a situation where a woman hasn't had a period for 3 or more months, and the reason is usually overtraining and eating too little. I've talked about this topic on the blog extensively: http://bit.ly/34PAC8x

If you have Hypothalamic Amenorrhea, you should significantly increase your food intake (more than you probably imagined!), and not worry so much about “clean eating”. It's helpful to add some of the non-clean foods into your rotation, and relax and chill about it. Your body wants a lot of quick calories, easily digestible carbs, and healthy fats.

If You Have Heavy or Painful Periods or Very Long Cycles

These issues are often related to blood sugar issues. I've seen it many times, and experienced myself, how avoiding extreme peaks and lows in blood sugar can really make periods much easier. You can check out this episode here: http://bit.ly/38TIg31

In these types of issues, blood sugar balance balance plays a major role. You want to eat a little cleaner, reduce or eliminate too many processed and sugary foods, increase your fiber and protein.

I have a lot more recommendations on this episode, so tune in! If you have any comments or questions, please share below.

 

 

How to Burn 300-500 Extra Calories A Day

Most women are constantly thinking about how to burn more calories. But what they don't know is that they're approaching it all wrong — they actually don't need to run more and eat less, to get that effect.

Really, you don't need to run more to burn more calories? you may ask.

No! Find out the better solution in the video below.

Do You Think That You Have To Do More Cardio To Burn More Calories?

I know that when I was in my 20s, this is absolutely what I thought. That's why I was running 1-2 hours every day, rain or shine. I was skinny, but also really hungry, didn't have my period, and had very little muscle mass. All the things that I now now are signs of a very low metabolism.

You don't want to have a low and slow metabolism, you want it to be fast and flexible!

How To Increase Your Daily Energy Expenditure

There are two ways to go about it. Let's start from the bad option, and then talk about the better one.

Option 1: Do More Cardio

This is what most women are very familiar with: Get on the treadmill, start running, and stop once we've burned 300-400 (500, 600…) calories. ⁣

This was me in my 20s too, except that I always ran outside. But I couldn't sit down and chill even for a minute because I was literally thinking: How do I burn calories then?

This is not a long term strategy to burn extra 300-500 calories a day; besides, tons of cardio slows down the metabolism so that eventually burning 300-500 extra calories requires longer and longer runs.

Option 2: Build a Strong Metabolism

This is what many women are AFRAID of, even though this is a much easier way to burn energy. Here's how it works: By building muscle, we burn more calories because our body needs to maintain that muscle. Maintaining muscle requires energy. ⁣

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How we eat and exercise determines how fast or slow our metabolism is. 

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We can choose to spend an extra hour running off two cookies, or we can eat a high protein, sufficient calorie diet, and do regular resistance training…  The latter allows us to have that occasional cookie and still look and feel the same.

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You can literally go from eating 1200 calories a day, running all the time and feeling like you're constantly getting heavier, to eating 2000+ calories a day, maintaining your weight, and having an actually healthy body. ⁣

From Cardio and Fasting, to Lifting Weights and Eating 2600+ Calories a Day

Here is an example from one of my clients, S. She used to have a very down regulated metabolism.. She had been doing a lot of cardio and fasting, sometimes up to three days in a row. She was exhausted, her hormones were a mess, and she didn't look like she wanted to look like.

As we started working together, I realized that the way to get her the results she wanted, was to increase her metabolism. You can see the results here:

It Doesn't Matter How Many Calories You Burn In A Workout

It's true. It doesn't matter. What matters a lot more is what kind of signal you are sending to your metabolism: Is it the one of getting faster, or is it the one of slowing down?

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I personally never look at how many calories my workout burned because this is not important. What matters is eating enough calories and a lot of protein, plus doing resistance training regularly. Both help to get stronger, increase muscle, and therefore, speed up the metabolism so that you burn more energy even at rest.

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If you want to get started, check out my Lean Ladies Calorie, Protein and Workout guide. 

Here's what you learn:

* Determine your body goal: Fat loss or muscle gain

* Learn how many calories and protein to eat for that goal

Work with me: 1:1 Macro Nutrition Coaching: https://urbanjane.co/macro-coaching-with-kersten/

FREE Fit Physique Guide: https://kerstenkimura.lpages.co/fit-physique-formula/

There are no new workout tools, programs or tricks that we don’t know about.⁣

Why There Are No New Diet and Fitness Hacks

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Just recently I heard about a workout tool that consists of a bar and a rubber band and is supposed to give you “better results with less effort”. All that without ever touching free weights, like dumbbells, barbells or kettlebells again.⁣

There's absolutely no reason why you should buy into it. 

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There are also no new diets that we need to know about.

Honestly I don’t pay attention to any of those new hacks because I don’t ever try them. But I frequently hear about them from my clients. Things like OMAD (one meal a day) or shake “meal plans” where you drink a certain brand shakes for 2 weeks straight and lose weight. Who wouldn’t lose weight by doing that! But what’s next? It’s not sustainable and it also doesn’t teach us anything. ⁣

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𝗧𝗵𝗲𝗿𝗲’𝘀 𝗻𝗼 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗶𝗻𝘃𝗲𝗻𝘁 𝗮𝗻𝘆𝘁𝗵𝗶𝗻𝗴 𝗻𝗲𝘄 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘄𝗲 𝗮𝗹𝗿𝗲𝗮𝗱𝘆 𝗸𝗻𝗼𝘄 𝘁𝗵𝗲 𝗯𝗮𝘀𝗶𝗰𝘀 𝗮𝗻𝗱 𝘁𝗵𝗲 𝗯𝗮𝘀𝗶𝗰𝘀 𝗶𝘀 𝘄𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝘀.⁣

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💣 The best tools for muscle building are weights, bodyweight training works great too

💣 Walk and simply MOVE enough

💣 The best diet is the one that has balanced macronutrients and that consists of mostly healthy foods, the kinds we find in nature.

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The only thing we need to work on is balancing out those macros and eat a nutrient dense diet. That’s the way our bodies get what they need and we get the results we want. Plus, do traditional, no BS strength training, that doesn’t require any kind of weird equipment that you’ve never heard about. ⁣

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The basics works.⁣

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Are you ready for real results?

If you are, sign up for my 1:1 Macro Coaching!

Check out some of the resources mentioned in this episode: 

Nutragen Pure Cleanse: https://nutragen.com/products/pure-cleanse-plus.html DM or comment if you want to try it for 15% off

Beautycounter (safer skin care): https://www.beautycounter.com/kerstenkimura

Max Lugavere's book Genius Life: https://amzn.to/383jMUa

Work with me: 1:1 Macro Nutrition Coaching: https://urbanjane.co/macro-coaching-with-kersten/

FREE Fit Physique Guide: https://kerstenkimura.lpages.co/fit-physique-formula/

Are you struggling with confidence? Do you believe that confidence is something that you're either born with or not, and if you're not, then there's nothing to do about it?

Let me tell you… It's not true at all. You can build confidence. Here are 5 steps that help you get started.

Other resources:

Get my free Fit Physique Formula guide: https://kerstenkimura.lpages.co/fit-physique-formula/

Apply to my 1:1 Mindful Macros nutrition coaching HERE: https://urbanjane.co/macro-coaching-with-kersten/

Let's connect on Instagram: https://www.instagram.com/kerstenkimura/

Watch today's episode here:

In this episode, I'm inviting you to join my 4-week macro coaching program, Macro Accelerator! The registration is open until Friday, Nov 27 only and is very affordable – it comes out $25 a week. Get the details and sign up here:

https://kerstenkimura.lpages.co/black-friday-macros/

You don't want to miss this!

In today's episode, I'm answering three listener questions:

1. My coach gave me a macro plan, but I'm super full and not eating all the calories. Should I still eat all the calories?

2. Is prepping and pre-logging your meals necessary when tracking macros?

3. When is it a good time to try fat loss after HA recovery?

Tune in!

Sign up for Macro Accelerator, 4-week program that starts in January!

https://kerstenkimura.lpages.co/black-friday-macros/

This is a one-time offer and super affordable because it's Thanksgiving week!

Enrollment is open until Friday, Nov 27th or while spots last. I expect them to go fast!

In today's episode, I'm sharing my clients experience with macros and what kind of changes they have experienced after 4 weeks of tracking.

 

Macro nutrition can be helpful for so many other things besides weight loss.

Let’s talk about how eating right can help you FEEL better. Because weight loss is not the only, and it’s not the best, indicator of your success.

* Is your energy crashing at 3pm so you NEED coffee or sugar in order to stay awake?

* Do you feel like you can’t go 2 hours with no food or else you turn into a complete pain in the for everyone around you?

* Did you know that eating right can even help you deal with PMS better?

Yes, these are some of the wins that we can experience when we get our eating right.

Listen to today's episode to learn about some of the benefits that my clients have shared with me.

Macros are a tool for so much more than just weight loss.

MACRO ACCELERATOR is open!

If you want to…

* Feel stronger

* Have more energy

* Have more stable mood

* Less overwhelming cravings

… then this is the program that gets you started!

We begin in January. You’ll be working directly with me, 1:1, for full 4 weeks.

This is the kickstart that you need if you’ve been thinking about trying out macros, but have been unsure where to start.

Closes or Friday, Nov 27 or while spots last. They’re extremely limited so grab yours now!

Click HERE to join.

 

Sign up for Macro Accelerator, 4-week program that starts in January!

https://kerstenkimura.lpages.co/black-friday-macros/

Sign up before Friday, Nov 27th only, or while spots last.

Have you ever felt like you're doing everything right: Eating right, working out hard, but nothing about the way you look and feel is changing?

If you have, believe me, I know how much it sucks because I've been there too.

For a few years, I was secretly hoping that my body would change a little bit after I had put on (much needed) recovery weight and was feeling healthy, yet I didn't see the change I wanted to.

That's because I was hoping that eating just the way my body tells me to, has to be the right way, and that there's something unnatural or simply “wrong” if I track anything.

The desire to gain some visible muscle and lose some bodyweight wasn't about self esteem. I was not thinking that I will somehow be a better person or worthy of more love if I change my body. I simply wanted to see if I'd be able to lose some body fat and look like… Like I actually lift weights!

So nothing changed until I pulled the trigger and decided to try something new — macro tracking.

Macro Tracking — Are You Intimidated?

I was a bit scared at first because I didn't know how it would go.

Will I be able to eat normally?

What if it's going to feel too restrictive?

What if I get terribly hungry?

But I was curious, so I tried it.. And it worked really well.

Look, I'm not saying that it hasn't been work — it definitely took some time and effort to track and stay consistent. But I didn't feel restricted and I wasn't starving.

The best part wasn't only that I started seeing the difference.

It was that I was FEELING much better.

Here's the thing: As long as we don't change anything, nothing changes! That's common sense.

A Proven Way To Achieve Your Goals

What helps is getting more strategic. Macro nutrition is a scientifically proven way to achieve your goals.

Which is exactly why I created Macro Accelerator.

Macro Accelerator is a 4-week 1:1 coaching program that starts in January.

If you've been curious about macros but haven't take the leap yet — maybe you're intimidated, don't know what to expect, or aren't sure if it might work for you — I want to help you to get started.

Macro Accelerator is available for $99 only, only for the next 5 days. Doors close on Friday, Nov 27th, and program begins in the first week of January.

The spots will go fast.

If you have questions, make sure to check out the FAQ section here, but if there's anything else, just respond to this email and I get back to you as soon as I can!