Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

Macro tracking is a great weight loss tool and I would say that weight loss is the main goal for probably about 85% of my clients.

But macros can be used for many other things too.

Back when I was recovering from years of amenorrhea and was heavily leaning towards what I thought was food freedom (my interpretation of it looked like eat whateeeever you want, like fro-yo for dinner and you’ll be fine!), I didn’t think that we should even care about macros.

But when I did start learning about them and saw not only my body composition change but also hormonal health improve, I started to think differently about it.

Now I think that most people should be more aware of macros, understand how to use them and how to get the right amount of each one, how to put together a balanced plate, etc. This is important for our health too, but unfortunately not too many people know how to use them for their benefit.

Check out today’s episode where we talk about some of the biggest reasons to learn about and track your macros.

If you need help with diabetes management, I recommend that you check out Mia the RD! Here is her Instagram: https://www.instagram.com/mia_the_rd/

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/

Last month when I was in Estonia, I had a conversation with my friend who has been struggling with her weight on and off for many years. When I asked her what she is doing for her exercise, her answer surprised me… And also made me feel a bit bad!

See, she told me that she has been going to fitness classes which are very similar to the ones that we did when she was visiting me years ago when I was a bootcamp trainer in California. So she was clueless as to why she is not seeing much change.

I used to teach bootcamps and loved them, but I didn’t know then but I do know. Which is that bootcamp workouts and actual strength training are two quite different things and they produce very different results.

In today’s podcast we’re talking about the main differences between the two and which one is better for fat loss and muscle building which are most peoples’ goals.

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/

When you read the title of today’s episode, I hope that it got you as excited about this chat as I am! In this interview, I’m talking to my former client Stephanie Hansen and what our work together looked like.

Here’s a little bit about Stephanie’s background:

– She had lost about 20 lbs on a different weight loss program which is a great result weight-wise, but her health had started to take a toll

– Daily intermittent fasting and too low carbs had caused her lots of intense migraines, being hungry all the time, not recovering from her workouts… She wasn’t able to build muscle, and she had slowly started to gain some of the weight back

– She knew intuitively that even though she had gotten good results initially, what she was doing wasn’t sustainable. She knew that she needed to change the course

– She had learned, by following several health and fitness people online, that building and maintaining muscle in her mid-40s is extremely important, so she decided to switch gears and start focusing on muscle building instead

– We increased her calories by more than 500, stopped all HIT training, and she has been getting excellent results. Her body has reshaped, she has a lot more muscle and definition, and she continues to get stronger eating 2200-2300 calories a day.

I hope that this episode encourages you to focus on your health more than weight, and lift weights!

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/

In today’s episode I’m sharing the podcast where Laura Cavallo interviewed me for her Cravings Control for Fat-Loss podcast. We talk about all things nutrition, strength training, hormonal imbalances, cold plunges, and even organ meats and root canals!

Laura asked me a wide range of questions and there are some things that I have never really discussed on any of the interviews. I hope that you enjoy it.

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 episode is different — instead of nutrition and physical fitness, we’re talking about something that could be called mental fitness. More specifically, we’re talking about breath work.

In episode 253 I shared with you a couple of ways I like to reduce stress. Breath work is one of these things, and today I’m interviewing breath work facilitators Kim Richter and Jake Parent whose classes me and my husband have gone to since the fall of 2021. That’s close to 2 years and we keep going back or more!

In this episode you’ll learn:

– What breath work is

– Who is it for

– How can it help high achievers, goal oriented people

– How breath work and its effects are different from meditating or journaling

– What happens in a breath work class

– Real life examples of how breath work has changed people’s lives, including how Jake went from being “angry all the time” (in his words!) to calm, relaxed and present.

Please check out breath.energy’s website here: https://breath.energy/

You can also join their online breath work class if you are not in Phoenix but want to experience it! Book it online.

Find breath.energy on

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

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

Episode #253: https://youtu.be/dzUOnfQzkwM

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/

In today’s episode I’m going to share some tips for those who are new to strength training.

We talk little bit about what to look for in a good workout program, but there’s a lot moe that we’re covering in terms of mindset.

Most people get on the fitness journey to lose weight.. Which is an okay goal but I don’t want you to focus only on weight loss.

You also don’t need to overcommit and do too much at once. This is what leads to burnout, mentally and physically.

I hope this episode helps you to get a great start to your fitness journey! Please reach out with any questions.

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/

In today’s episode I’m taking you on the journey with me where we go through different phases of my fitness journey. I’m sharing openly the struggles that I’ve had, the wrong mindset that I’ve been in, and how I’ve finally found the most balanced relationship with it.

I also talk about how overtraining can be a result of not addressing the emotional or mental problems in your life and how working out obsessively can become a way to escape that type of discomfort. This was the case for me.

I hope you enjoy today’s episode!

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/

Are you tired of doing all these diets, one after another, over many years already? And it seems to get worse and worse because even though you got some results at first, you are no longer getting them.

My advice is that instead of doing another diet, you take a step back to evaluate where you are with your physical and mental health, and stop dieting. Instead, focus on nourishing and strengthening your physical, mental and emotional health. In this episode I give you some tools to do just that.

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/

In the past 4 weeks (as of recording this episode) I’ve experienced slightly more stress than usual. In today’s episode I’m sharing with you why I needed a break from Instagram, what made me realize that, and what I’ve done during the past 4 weeks to reduce stress.

This is quite vulnerable episode, so thank you for listening and being supportive. I’m sharing this because I’m hoping that some of you may find relief from some of the same tools that I share, or at the very least, get confidence in the fact that these feelings of discomfort and overwhelm are normal and natural.

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/

Macro tracking is a great tool and will give you great results if you stick with it. But it’s not for everyone.

It takes a certain personality type to be successful with tracking. In today’s episode you learn who tracking is great for, and for whom this is not a great tool at all.

There’s nothing wrong with any personality types. One is not better than the other. But macros work best for certain types of people.

Listen to today’s episode to learn if macros are for you, or if it would be better to find a fat loss solution that fits you better!

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/