Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

Today’s success story should be inspiring for every woman who thinks that it’s impossible to lose weight after menopause.

My former client and today’s podcast guest thought the same until she tried out macro nutrition. She had always thought that she can lose weight by just eating less, but it never really worked. Now, she had the solution!

We’re talking about

– What was hard and what was easy about macro nutrition

– Discipline and accuracy with tracking

– How Pamela found freedom in tracking

– What results she got

– How she has been able to maintain her results without tracking daily.

Please leave a comment below if you have 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/

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When we talk about nutritional periodization, there are mostly 3 options:

– Cutting. This is what most women want to do all the time. Also known as dieting.

– Building. This is what most women need to do but don’t know yet… This means eating a bit more and working hard to build muscle

– Maintaining. This is the period where we are eating enough and moving enough, yet not losing or gaining, at least not significantly. But we’re staying steady and living our lives, eating freely and letting our health thrive!

These are the different goals, or different periods that we go through. When should you do each one of them?

For example, it’s not a great idea to go into a calorie cut if you currently have a lot of stress in your life or if you have been dieting a lot in the past several years.

When you are tired and depleted, the much better idea would be to take some pressure off yourself and let yourself heal, by eating enough (instead of doing a deficit) and build muscle.

And where do you want to live most of your life? Not dieting, that’s for sure! Most of our lives should be spent at maintenance, and this is the most relaxed, most free of all these phases.

Learn more about each of these phases in today’s episode and what you need to do to be successful in each of them.

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 always in a calorie deficit?

Always on a diet?

Always eating less than what makes you satisfied?

If so, you have probably never done a strategic diet break. But it’s needed, because otherwise we end up downregulating our metabolism and hit a fat loss/weight loss plateau.

In this episode, we’re talking about what a diet break is, when to do it, how long it is, how to eat during it, if it impacts your weight, and what to do after a diet break.

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/

Has your metabolism slowed down?

Do you feel tired, unmotivated, lethargic, have hard time losing fat, losing hair, having lots of period problems, libido is gone?

Especially if you have a history with lots of dieting and/or overtraining, there’s a good chance that your metabolism is struggling.

In this episode I’m sharing with you what are your most important steps towards coming out of this place so that you can build a healthy metabolism again.

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/

I’ve talked a lot about the main principles of proper weight lifting: Doing straight sets, resting between the sets. lifting heavy, and not turning the workouts into a mess by doing a little bit of everything.

Check out these episodes on how to improve your strength training:

# https://youtu.be/xqlVbpvmSao

# https://youtu.be/K4zFDMx3vFI

# https://youtu.be/n15z8EQ52fY

In today’s episode, I’m sharing with you 5 additional tips that you may not have thought about before, and likely haven’t implemented. Check out what they are!

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/

What’s the common theme amongst all crash diets that give you quick result?

EXTREME.

They are, in one way or another, extreme, which is what makes you get so much initial success. The extreme usually looks like 1) a huge calorie cut or 2) eliminating one food or macro group, like carbs, for example, entirely.

But the problem is that most of these results don’t last because these extremes are simply too difficult to keep up with. Most people can’t live off of 1200 calories and most people can’t live without carbs.

Check out today’s episode to learn more about this topic. You’ll also hear about a client experience and how successful she has become after releasing ANY extremes.

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/

The answer to this question is not to do HIT training.

Instead, I’m giving you a couple of ways to still do strength training even if you have very little time. In addition, there are times when you may not have access to weights, but you have 20 minutes — you can still do something to improve your strength through movement.

Check out today’s episode to learn how to still get results from your workouts even if you have very limited time.

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/

What is your mindset when starting your health and fitness journey? Do you approach it with urgency, intensity and panic — I need results right now?

Most people think this way. No wonder because marketing and social media encourage this way of thinking.

I suggest that you choose calm and relaxed attitude instead of intensity and urgency. You will get better results!

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/

You may have a fat loss goal and you may need to start it with a reverse diet, aka “build up phase”.

But the reality is that this approach will be very different from diets that you have done before, that cut your calories down drastically and gave you quick initial results.

These initial results may have been amazing but they probably didn’t last. And after a few of these diets, you hit a wall and stopped losing fat. Your metabolism adapted.

This is where a reverse diet comes into play. It’s a great tool and great way to prepare yourself for fat loss but the “problem” is that many people don’t have the patience to go through this process.

In this episode I go everything over step by step.

Also check out episodes 205, 206 and 207 where we talked about the details about the reverse diet and what happens after.

Episode 205: Reverse Diet Mini Series 1/3: What Is A Reverse Diet and Who Needs It?

https://youtu.be/5D4T_yi7Pls

Episode 206: Reverse Diet Mini Series 2/3: How Long Is A Reverse Diet and Will I Gain Weight?

https://youtu.be/AxBdNUiOmYs

Episode 207:

Reverse Diet Mini Series: What Happens After A Reverse Diet? https://youtu.be/lEJPKI1iOZs

Reverse diet case studies:

Episode 175: Building a Faster Metabolism: Client Case Study https://youtu.be/OpGRyJQ2yMg

Episode 192: You Need to Trust The Process of Reverse Diet: https://youtu.be/YmZ1DpUM1KY

Episode 213: Case Study: How She Built Muscle, Lost Inches & Increased Energy By Eating More & Training Smarter

https://www.youtube.com/watch?v=PyttMUWgmeg

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/

What are the most reliable ways to measure your progress?

No, it’s not the scale. There are better ways to tell how you are doing. In today’s episode, you find out what they are. These are the metrics that I use with all my 1:1 clients.

You will also learn what to do when it seems like there has been no progress at all.

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/