Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

By Kersten KimuraHealth & FitnessNutritionMental HealthFitness
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Balanced Vibes Podcast - Healthy Fitness, Food and Mindset episodes

  • 5 Truths About Female Metabolism & Body Composition – Balanced Vibes Ep241

    Most women think that they want to lose weight. And many really do. But many don’t realize that it’s not really the weight loss they want; it’s a different body composition. And it would be really nice if changing that body composition would be a healthy thing, right? So how do we do it in a metabolically healthy way?
    In this episode, I’m bringing you 5 truths about a female metabolism and body composition. These are not similar to your typical weight loss ads and testimonials that only showcase how many pounds a client lost. This is about understanding that body COMPOSITION change is often different from just weight loss, and that sometimes, your “perfect” body simply weighs more than you thought it “should”.

    Check out my 12-month workout program Train To Build: https://kersten-kimura.teachable.com/courses/train-to-build
    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/
    20 min
  • More Than Macros & Workouts: Are You Actually Supporting Your Health? – Balanced Vibes Ep240

    Join my Train To Build Program: 12 months of workout programming designed to speed up your metabolism, help to burn body fat and build muscle: https://kersten-kimura.teachable.com/courses/train-to-build
    We all know what we need to do for healthy, sustainable fat loss: Eat the right macros, hit the protein, get the fiber in, and do the workouts. This is great.
    But there are other things that are equally important. Things that support your health as you are either preparing for a calorie deficit or already in a calorie deficit.
    You can’t be slacking with these things if you want real, healthy results which I believe you do. So commit to these things the way you commit to your nutrition and training.

    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/
    18 min
  • Want to Lose Fat? Do THIS Instead of Increasing Exercise! – Balanced Vibes Ep239

    Join my Train To Build Program: 12 months of workout programming designed to speed up your metabolism, help to burn body fat and build muscle: https://kersten-kimura.teachable.com/courses/train-to-build
    “I just have to do more workouts, especially cardio” is the #1 thing that comes to peoples’ minds when they think about weight loss.
    But you don’t want to make yourself depend on exercise and feel like this is all you’re doing. Besides, if you decide to do more cardio, then you’re setting yourself up for a very difficult journey because the body adapts to cardio quickly and demands that you do more and more of it to maintain your results.
    Instead, there’s something else that you can do that will make your fat loss easier. Find out in today’s episode what it is!

    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/
    19 min
  • 21-Day Challenge and Troubleshooting Weight Gain After Reintroducing Carbs and Changing Workouts – Balanced Vibes Ep238

    I’m hosting a 21-day challenge called 21-Day Strength Building and Consistency Challenge in my Facebook group. The most exciting part for you is that in addition to getting stronger, losing inches and building healthy habits you can also win $500 in cash! Plus, we have 3 mini prizes throughout the challenge as well.
    So, basically you can win money and prizes to get in shape!
    If you want to participate, join my Facebook group: https://www.facebook.com/groups/3749310108425193
    You have to be a member of this group in order to participate in the challenge.
    After you join, fill out the challenge sign up form. Also this is required to participate. https://forms.gle/Hrn9KpnuLU4GxwnU6
    The challenge runs from June 12 to July 2, 2023!
    Today’s topic is: Why am I gaining weight after starting to incorporate carbs again? Why does my weight go up even though I’m lifting heavy weights?
    If you’re someone who has been eating low carb, or someone who has been used to lots of circuit workouts or cardio, you may gain some weight when you make changes to your diet and exercise. The same may happen when starting to use creatine. Check out today’s episode to understand what’s happening!

    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/
    19 min
  • BIG ANNOUNCEMENT + What To Do When You’re Starting To Gain The Lost Weight Back – Balanced Vibes Ep237

    Today I have a BIG announcement for you! I’m hosting a 21-day challenge called 21-Day Strength Building and Consistency Challenge in my Facebook group. The most exciting part for you is that in addition to getting stronger, losing inches and building healthy habits you can also win $500 in cash! Plus, we have 3 mini prizes throughout the challenge as well.
    So, basically you can win money and prizes to get in shape!
    If you want to participate, join my Facebook group: https://www.facebook.com/groups/3749310108425193
    You have to be a member of this group in order to participate in the challenge.
    After you join, fill out the challenge sign up form. Also this is required to participate. https://forms.gle/Hrn9KpnuLU4GxwnU6
    The challenge runs from June 12 to July 2, 2023!
    Moving on to today’s topic: What should you do when you notice that you are starting to gain some of the lost body weight back?
    It may be helpful to also listen to episode 229 where I’m talking about how I maintain my bodyweight relatively effortlessly: https://youtu.be/ohq9-0hArDc
    If you are struggling to maintain your weight, instead of thinking that you have to go back into a calorie deficit, see if some of your habits around food and exercise may have changed. In this episode, I’m giving you some things to check that you may not have thought about.

    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/
    21 min
  • How To Get Fitter, Leaner and Stronger Without Becoming Obsessed Again – Balanced Vibes Ep

    In today’s episode, I will give my advice for those of you who have had a bad relationship with food, fitness and your body in the past but who have now recovered and ready to change their body in a healthy way.
    I want to make it very clear that I don’t encourage anyone with an active eating disorder, constant overtraining habits or body dysmorphia, to work on losing fat or weight. If this is you, you likely need psychological help first to overcome these much bigger problems.
    But I will say that it’s possible to change your looks in a healthy way, after you have overcome your past issues and given yourself enough time and space to recover not only physically but also mentally and emotionally. I have personally done it and feel my strongest and healthiest, and I want to share with you some tools and tips that you need to keep in mind if you have a similar past and similar goals for the future.
    I would love to hear your thoughts, so please leave them in the comments below!

    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/
    20 min
  • Why Is It So Hard To Stick With A Fat Loss Program? – Balanced Vibes Ep235

    Many of us have started a fat loss program feeling extremely excited. The first 2-3 weeks go well, but then things get harder, and little by little, your motivation starts to fade. Around month 2-3 you’re “off track” completely, and after a short break, you’re looking for that next program to hop on.
    If this sounds familiar, today’s podcast is for you. You’ll learn what makes some programs so hard to stick with, and these same things should also be your red flags — if you see them, it’s likely that the program isn’t doable.
    Achieving fat loss and weight loss does take work and effort. It will be uncomfortable and difficult, but it shouldn’t be miserable! And you feel miserable, that’s one reason why you can’t stick with the program.
    What did you think about today’s episode? Please leave a comment!

    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/
    22 min
  • Gym Etiquette – Some Written and Unwritten Gym Rules – Balanced Vibes Ep234

    Are you new to the gym and not sure what the proper gym etiquette looks like? Make sure that you know what to do and what not to do at the gym!
    In this episode, I’m sharing with you 13 written and unwritten rules we should all be aware of when working out at the gym. About half of these “rules” are about using the equipment, the second half about people and taking to them, plus there are a few more bonus “rules”.
    Even if you are a regular gym-goer, check out today’s episode, maybe you learn something new. Leave me a comment letting me know if there’s anything you would add!

    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/
    22 min
  • Fitness & Life Truths I Wish I Had Known 15 Years Ago – Balanced Vibes Ep233

    Today’s episode is a little bit personal one, but I think it’s going to be fun to listen as I’m quite sure that you resonate with at least some of the points.
    In my early 20s, the entire focus of my life seemed to be on getting smaller and lighter. There was a lot of worry and obsession over small things… Things have changed a lot now!
    Let me know in the comments what resonated with you and what is one fitness & life truth you wish you had known 15 years ago.

    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/
    20 min
  • 5 Questions To Ask Before Starting a Fat Loss Program – Balanced Vibes Ep232

    A good fat loss program can change your life forever, in a positive way! You get fitter, stronger, leaner and your health improves. You learn habits that stick with you for lifetime.
    A bad fat loss program, which are far more common than the good ones, can ruin your life for several months. You may get results first, but then they stop; the diet plan was far too restrictive, and you “fell off” the wagon. Now you’re blaming yourself and thinking it was all your fault. It wasn’t. The whole plan was bad!
    If you don’t want to end up with a bad program and a negative experience, there are 5 questions that you need to ask before committing to a program.

    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/
    15 min