Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

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

Apply to work with me: https://urbanjane.co/macro-coaching-with-kersten/

PS — Applying to work with me does not mean signing up or paying yet. I will first read your application and then get in touch with you to see if we're a good fit and discuss the details.

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

In today's episode, we're talking about 3 ways to get extra protein in.

I find that protein is really difficult for most of my brand new clients, so here are some tips that help you get started!

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

Apply to work with me: https://urbanjane.co/macro-coaching-with-kersten/

PS — Applying to work with me does not mean signing up or paying yet. I will first read your application and then get in touch with you to see if we're a good fit and discuss the details.

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

In today's episode, we're talking about the ONE thing that we should do if the goal is body change, before we actually get started.

You will also learn what the terms like BMR, BMI, TDEE, caloric deficit, caloric surplus, and caloric maintenance mean. The are often used when talking about weight loss and dieting, so if you've been wondering what they mean, here's your answer!

Get my free guide Fit Physique Formula here:

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

Sign up for coaching: https://urbanjane.co/macro-coaching-with-kersten/

Get 15% off of Organifi product when using the code KERSTEN at checkout: https://www.organifishop.com/

Hope you enjoy this episode!

Get my free guide Fit Physique Formula here:

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

Sign up for coaching: https://urbanjane.co/macro-coaching-with-kersten/

Hope you enjoy this episode!

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

Sign up for coaching: https://urbanjane.co/macro-coaching-with-kersten/

In today's episode, I'm talking about why it's so important to rest your body when it's tired or when it's trying to heal.

Oftentimes we think that pushing harder is the key to health and results we want to see, while it's often actually the opposite. We may need more rest.

Hope you enjoy this episode!

Do you have my Fit Physique Formula guide yet? This is the first step you need to take to achieve a fitter, stronger and leaner body. Get it here: https://kerstenkimura.lpages.co/fit-physique-formula/

There's also a special gift for those who grab it quickly! And it's completely free.

If you want to change your body through Mindful Macros program, click here: https://urbanjane.co/macro-coaching-with-kersten/

The Problem With Calorie Trackers, “Forbidden” Foods, Why Meal Plans Fail

In today's episode, I'm sharing my thoughts on three nutrition ideas or tips that are very common and popular but I don't agree with. They can lead you in a totally wrong direction if your goal is to change your body!

These things are: 

* Trusting trackers, like My Fitness Pal, when calculating your calories. The app itself is a great tool for calorie and macro tracking, but the numbers calculated by these trackers are usually way too low and potentially set us up for metabolic damage. That's why I recommend working with a coach who calculates right numbers for you, so that you're not starving and mess up your health: https://urbanjane.co/macro-coaching-with-kersten/

* The idea that there are “forbidden” foods. The other day I overhead a conversation between two women who were talking about “absolutely forbidden foods”. I'm sharing my thoughts on why this way of thinking doesn't serve us.

* Meal plans. We're used to thinking that dieting must look like following a strict meal plan that simply sucks. We're used to thinking that dieting means eating gross, tasteless foods day in and day out. And that is often the case when we eat according to the plan.. But there's a much better way to do it.

Tune in to today's episode to learn more!

Get my completely FREE resource, Fit Physique Formula guide, that will teach you the most important things you have to know about your nutrition, if you want to look and feel great inside out.

Get it here: https://kerstenkimura.lpages.co/fit-physique-formula/

There's also a special gift for those who grab it quickly! And it's completely free.

If you want to change your body through Mindful Macros program, click here: https://urbanjane.co/macro-coaching-with-kersten/

Why 3 Workouts A Day Is A Bad Idea

In today's video, I'm talking about a workout plan that a friend of mine shared with me.

This is an online program, and the goal is to lose weight, lose body fat, and get more muscle tone.

Cool, I think these are great goals, but here's the thing: The participants in this program are expected to do 3 workouts a day. I'm not kidding you — 3 workouts a day. Not a week but a DAY.

In this video I'm explaining why this is a terrible idea and why you very likely end up with crashed and burned adrenals, down regulated thyroid (even if your labs look “normal”), and what symptoms you will get as a result. Losing hair, cold hands and feet, missing or messy periods, anyone?

Instead, learn how to change your body, if you have that goal, via responsible eating and exercise.

Get my completely FREE resource, Fit Physique Formula guide, that will teach you the most important things you have to know about your nutrition, if you want to look and feel great inside out.

Get it here: https://kerstenkimura.lpages.co/fit-physique-formula/

There's also a special gift for those who grab it quickly! And it's completely free.

 

Intuitive Eating vs Macro Tracking For Health and Body Change

In today's episode, I'm sharing my thoughts on intuitive eating and why this may not be the best tool if the goal is to improve your health or change your body.

Because the truth is…

How are you going to change your body if you don't change anything about your current way of eating?

Intuitive eating is a nice idea but if the goal is body change, it's not very helpful. ⁣

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To change our body, we need a bit more strategy than just “be intuitive”. ⁣

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Once we've learned how certain foods and macros affect our body, we can become more intuitive. But we can't get it right without learning first. ⁣

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Simple example: most people and especially most women wouldn't eat enough protein without first learning what that looks like. ⁣

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Most women don't even hit 100 grams — I've seen it over and over again. We have to learn how to do it. How to get it in. And see what it can do for our health and well-being. Then get consistent with it. Then it becomes a habit and something we eventually do intuitively.⁣

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If the goal is to improve body composition, we need education, we have to know exactly what we're doing. ⁣

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If you're ready to stop guessing and get strategic so you actually see the results you want to see, take the first step and get my

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

If you're considering weight loss or fat loss, here's one thing you have to know:

If you set too extreme goals and have a huge sense of urgency, it’s not going to be healthy. ⁣

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To illustrate this point, I'm going to share my weight loss journey with you, so you can learn from it and maybe even recognize yourself in some of these patterns.

After that, I'm going to share with you what really worked for me, and has helped me to arrive the healthiest, fittest body with much less effort than before. Sounds like it's impossible? Years ago, I would have thought so too but no — it's been totally doable.

Here’s my weight loss and weight gain history…⁣ You get a much better picture and more details when you watch the video, but here are the main points.

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𝟮𝟬𝟬𝟳 ⁣

Weight Watchers⁣

▪️Run🏃‍♀️70-100km every week

▪️Almost no fat diet, net calories ~1200⁣

▪️Binges every 2 weeks⁣

▪️Lost: 15kg/33lbs in 5 months  ⁣

▪️No period, insomnia, super irritable⁣

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Gained all back around 2012⁣ when I moved to the USA.

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𝟮𝟬𝟭𝟯⁣, I read a book about a detox program and wanted to try it. ▪️A detox program, 2 smoothies and 1 solid meal a day ⁣

▪️Cals ~1500-1600 (I'm guessing)⁣

▪️Running+some group classes ⁣

▪️𝗧𝗵𝗲 𝗺𝗼𝘀𝘁 𝗽𝗮𝗶𝗻𝗳𝘂𝗹 𝗯𝗶𝗻𝗴𝗲 after the program⁣

▪️Lost:~5-6kg/11-13lbs in 4 wks ⁣

▪️No period, but sleep was better which I think was cuz very low calories left me with zero energy ⁣

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Gained back all+more 𝘁𝗵𝗲 𝗻𝗲𝘅𝘁 𝗳𝗲𝘄 𝗺𝗼𝗻𝘁𝗵𝘀, and I'm not surprised — easily went, easily came back too!

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𝟮𝟬𝟭𝟰⁣ — moved back to Estonia and was insanely ashamed by how much I had gained, so I decided to lose it all as fast as I can.

▪️Super strict Paleo⁣

▪️Crossfit 3-4x/week+🏃‍♀️2-3x/week⁣

▪️Other stress: writing 𝗹𝗮𝘀𝘁 𝗰𝗵𝗮𝗽𝘁𝗲𝗿𝘀 𝗼𝗳 𝗺𝘆 𝗣𝗵𝗗 𝘄𝗵𝗶𝗹𝗲 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝗺𝘆 𝗣𝗧 𝗰𝗲𝗿𝘁+𝗮𝗹𝗺𝗼𝘀𝘁 𝗳𝘂𝗹𝗹 𝘁𝗶𝗺𝗲 𝗷𝗼𝗯⁣ 😳⁣

▪️Lost ~15kg/33lbs in about 6 months ⁣

▪️Awful binges ~2x/month⁣

▪️No period, 𝘀𝗹𝗲𝗲𝗽𝗶𝗻𝗴 𝗽𝗶𝗹𝗹𝘀⁣ was the only way I was able to sleep. It was horrible!

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All my weight loss efforts had always been

✖️Rushed⁣

✖️Extreme⁣

✖️Urgent⁣

✖️Involved overtraining ⁣

✖️Achieved via severe calorie restriction, and there was never an end point, eating less and less⁣

✖️Unhealthy⁣

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𝗚𝗮𝗶𝗻𝗲𝗱 𝗯𝗮𝗰𝗸 𝗮𝗿𝗼𝘂𝗻𝗱 𝟮𝟬𝟭𝟳 𝘁𝗼 𝗴𝗲𝘁 𝗺𝘆 𝗽𝗲𝗿𝗶𝗼𝗱 𝗯𝗮𝗰𝗸 — 𝗳𝘂𝗹𝗹𝘆 𝗵𝗲𝗮𝗹𝗲𝗱 𝗺𝘆 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺⁣.

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In 𝗠𝗮𝗿𝗰𝗵 𝟮𝟬𝟮𝟬 I wanted to see if I can lean out a bit after being fully recovered for 3 years… ⁣

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My goals were: No major weight loss but put on more muscle, reduce some body fat, with no urgency, overtraining, starving. ⁣

Here's how I went about it:

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✅Mild caloric deficit using macros⁣

✅High protein ⁣diet, 0.8 grams per lbs of bodyweight

✅Mostly healthy diet but all foods fit⁣

✅Daily walking + 𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝟯-𝟰𝘅/𝘄𝗲𝗲𝗸 – that’s it!⁣

✅No cardio, HIT, or Crossfit

✅Periods ok, sleep 10x better, no binges⁣

✅Maintaining where I'm at, no fat loss goals currently. I'm feeling happy here instead of forcing myself to lose more and more!

 

Here are the main takeaways:

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Don't chase just numbers, focus on your 𝗵𝗼𝗿𝗺𝗼𝗻𝗲𝘀, 𝗵𝗲𝗮𝗹𝘁𝗵 and body composition

Less cardio, more weight lifting!

REST a lot more⁣

It's your right to change your body!

It can be done responsibly.

 

What questions do you have about healthy weight loss/fat loss?

In this video, I'm sharing my thoughts on stress and how childhood trauma can make you more sensitive to stress. I'm also sharing what I've been doing after a big launch to handle my stress, and why it's important to take your foot off the gas for a second. Even if you are not launching a big online program, you have other stressors in your life that you may need to recover from. Allow yourself that!

Calming our bodies down should be our regular practice, especially if we tend to be sensitive to stress. ⁣

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We think a lot about⁣

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When to get the workout in⁣

How to hit the right number of calories⁣

Did we get all the steps in⁣

Did we get our social media post up⁣

Did all the emails get answered⁣

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Yes, all this can be important but I'd put one more thing here⁣

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𝗛𝗼𝘄 𝗰𝗮𝗻 𝗜 𝗰𝗮𝗹𝗺 𝗺𝘆 𝗻𝗲𝗿𝘃𝗼𝘂𝘀 𝘀𝘆𝘀𝘁𝗲𝗺 𝗱𝗼𝘄𝗻 𝗳𝗼𝗿 𝗮 𝗯𝗶𝘁 ⁣

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Our nervous system can be overactive. That's often the case for those who have experienced some trauma or serious stress when they were very young. As a result, we tend to be more sensitive to stress and our systems may go on overdrive much easier than someone who didn’t experience this type of stress and isn't as sensitive. ⁣

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Not releasing that stress can manifest in all kinds of ways, including chronic pain and hormonal imbalances… ⁣

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𝗧𝗮𝗸𝗲 𝗰𝗮𝗿𝗲 𝗼𝗳 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗮𝗻𝗱 𝗿𝗲𝘀𝘁, 𝘁𝗼𝗼. ⁣

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For more sensitive people (like myself and maybe you too), it's extra important that we make a conscious effort every day to calm our CNS (central nervous system) down. ⁣

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Prioritize YOU: ⁣

Meditate⁣

Journal ⁣

Drive somewhere just because⁣

Touch the ground, it works wonderfully⁣

Unsubscribe from a bunch of stuff that's taking up real estate in your inbox⁣

Respond to emails & texts later⁣

Skip a few workouts and read a book instead⁣

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You don’t have to do all of them but do some of them. ⁣

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“I don't have the time” you may say. Don't overthink it.. You can find 10 minutes to get outside and sit on the ground for a bit. Take that time and feel the difference it makes.⁣