Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

I see this a lot: Women have been given a macro and calorie goal, and now they’ve been eating this for for already 2 years. It’s the same 1600-1650 calories, there has been no diet breaks, no periods of eating more…

As a result, they get STUCK in their weight loss journey. What worked so well at first, doesn’t work anymore. Their coach isn’t available to talk about it or just doesn’t know what to do.

The truth is that you need to change your macros every now and then, especially if you are in a calorie deficit!

I’m sharing with you when I adjust my clients macros and why I do 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/

A few episodes ago, in episode 227, we talked about if you are actually ready for fat loss. You can find this episode here: https://youtu.be/paP2QPEv_g0

In today’s episode, we’re taking a step further and talk about one very specific thing that I want everyone to do before starting a calorie deficit.

When I first started working as a nutrition coach, I didn’t require this from all my clients. And they did okay! But the more experienced I became as a coach, the more I realized that by implementing THIS step, the body composition results are much better.

Tune in to today’s episode to see what this thing 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/

This morning, I got a question from one of my followers: What macros do you follow and how do you maintain your weight?

Actually, when I’m at maintenance, I don’t track my food regularly. I have learned how to maintain my weight intuitively. That’s possible because I have done a lot of tracking, learned what certain amounts of protein look like, remember to get plenty of fiber and eat portions that make me feel satisfied. My weight is stable and I’m feeling good.

In this episode you’ll learn what I do on a daily basis when I’m at maintenance.

To check out my previous episode on maintenance, go here: https://www.youtube.com/watch?v=CFuzwJCjoW4

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 have probably head that it’s a good thing to have strong, healthy, solid metabolism. But what does it mean? What does it look like and feel like?

In today’s episode, you’ll learn what are the 12 signs of a healthy and strong metabolism.

Castor oil pack that I mentioned in this episode (affiliate link): https://www.shopqueenofthethrones.com/products/castor-oil-pack-and-500ml-oil-bundle

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/

Losing body fat and bodyweight is the #1 aesthetic goal that women have. They want to jump head first into fat loss, and get results immediately. This is why crash diets are so popular.

But the reality is that many women are already so over-dieted that their metabolism and hormones are simply not in a healthy place enough and therefore they’re not ready to start fat loss.

They have to earn the right to go into a calorie cut and in this episode, you’ll learn what you have to do to get the green light!

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/

Have you ever thought about the fact that you might just be too stressed out to get results? Perhaps your nervous system is constantly on high alert, and your body is not feeling safe enough to lose fat, or healed enough to grow muscle?

The state of your nervous system can have a strong impact on your results. In this episode you’ll learn about the two sides of your nervous system and why you may be stuck if one of them is strongly dominating over the other.

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/

Win 3 weeks of FREE coaching with me! To apply, send me an email at [email protected] and write just one word in the message: APPLICATION. I will send you the application form. Applications are open until Sunday, April 9th 2023 and the winner will be announced on Monday, April 10th. Good luck!

I hope that you are already doing some heavy resistance training with challenging weights and long enough rest breaks between the sets. If you have worked out this way for at least 3-4 months, you should already feel the difference!

But once you have the foundation in place, what else can you do to get more out of your workouts? Find out in 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/

Win 3 weeks of FREE coaching with me! To apply, send me an email at [email protected] and write just one word in the message: APPLICATION. I will send you the application form. Applications are open until Sunday, April 9th,2023 and the winner will be announced on Monday, April 10th. Good luck!

There are people who are very successful at changing their body composition, losing fat, gaining muscle and maintaining their results.

And there are people who will never get the results.

After years of working in the fitness and health space, I have noticed that there are 2 groups of people who don’t get results.

1. Those who don’t want to take responsibility for their health and wellness, even if they’re offered free resources

2. Those who are already doing everything they can, for example trying so many different diets and doing their best to stick with them, but they don’t have the right information how to create a truly LASTING change.

I hope that none of this describes you but if it does…. This episode might just open your eyes and be your wake up call!

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/

Recently I asked in one of the Facebook communities, what is the worst piece of weight loss advice that the women in the group had ever gotten.

It ended up being a very popular post because obviously, many women want to lose weight and most have done several diets in their lives.

In today’s episode I’m bringing you the list of responses that I got, and comment on each one of them. I hope that you don’t try most of these because most of them are just extremely unhealthy and the results never last.

If you want to get fitter and leaner, make sure that you do it the right way. Extreme dieting is never the way. Check out my Lean Ladies Calorie, Protein and Workout guide and let that be your starting point. Reach out with any questions that you may have!

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 have probably heard the word cortisol and may even know that it’s one of the stress hormones. This hormone helps us in a stressful situation, by keeping us alert and helping us to escape a situation if needed.

But if cortisol is often elevated, it also encourages body fat gain. What many women who are in perimenopause and menopause don’t know is that they are doing many things that increase cortisol, therefore also likely increasing body fat!

These things are:

Intermittent fasting

Cutting out carbs

Too intense workouts

Lots of cardio.

In this episode, you’ll learn what you can do to keep your cortisol in check and build or maintain a healthy body composition through the years of (peri)menopause.

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/