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

  • Weight Loss vs Fat Loss and the “Skinny Fat” Look – Balanced Vibes Ep221

    Many people say: “I want to lose weight”, without realizing that what they really want, is to look better and that means, losing body fat.
    Weight loss means that we want the scale weight down no matter how, even if it means losing muscle mass or simply water weight, which often happens on a low carb diet!
    But this is not fat loss and this does not change much about the way we look.
    When the focus is just on weight loss, without considering the body composition, we often end up with the look that we are not happy with. Many call it the “skinny fat” look.
    In today’s episode you’ll learn how to change your body composition so that you are actually happy with the result!

    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
  • How To Improve Your Blood Sugar Levels and Insulin Sensitivity – Balanced Vibes Ep220

    Welcome to join my Facebook group called Fit and Fueled, where this week is dedicated to hormonal health in menopause and perimenopause!
    I’m going live in the group every day, some days even twice a day, and cover the following topics:
    – How to Manage Cortisol Levels In (Peri)Menopause and Why It Matters
    – Low Progesterone: Water Retention, Weight Gain, Mood Changes and How You Can Help
    – Estrogen, Muscle Building and Recovery In (Peri)Menopause
    – Why “Eat Less, Work Out More” Stopped Working For You In (Peri)Menopause
    – “Skinny Fat” Explained + Q & A About Hormones
    There’s also a sweet challenge happening in the group this week, where you can win $100 for a date night! So, a lot of great things happening in the group. Join here so that you don’t miss out on any of it: https://www.facebook.com/groups/3749310108425193
    In this podcast episode, we’re talking about what you can do to improve your blood sugar levels and insulin sensitivity. They are important for your overall healthy but also muscle building and fat loss. I will also share how I significantly improved these markers with right lifestyle choices and no longer have problems with high fasting glucose.

    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/
    17 min
  • Why You Shouldn’t Take Fat Loss Advice From Your Doctor – Balanced Vibes Ep219

    Taking weight loss/fat loss advice from your doctor can be a really bad idea. Lately I have heard from different conversations and Facebook groups what recommendations women have received from their doctors, and most of the time, the advice is very bad.
    Note, I’m sure that there are some doctors who know how to help their patients with their weight loss goals. But most doctors have simply never received the education and they don’t have the right knowledge to help you in a healthy way.
    In today’s episode, I’m discussing some of the recommendations that I have seen people receive from their medical doctors, that do much more harm than good. I will also offer real solutions to your weight loss problem.
    STRENGTH WEEK in my Fit & Fueled Facebook group! This week, March 13-17, I am doing daily LIVE videos and sharing other resources in the group, with the goal to help you make your strength workouts as effective as possible. I have already shared the workout for the week too, which you can find under the FILES tab in the group.

    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
  • How To Choose Right Weights For Your Exercises – Balanced Vibes Ep218

    In today’s episode you’re going to learn how to choose right weights for your exercises.
    Most women tend to under estimate how much they can lift, so they always stay on the lighter side and never make the gains they could.
    On the flip side, although this is more rare, is pushing yourself to the maximum all the time which makes recovery very difficult.
    In this episode, you’ll find out a simple way to figure out what are the right weights for you.
    STRENGTH WEEK in my Fit & Fueled Facebook group! This week, March 13-17, I am doing daily LIVE videos and sharing other resources in the group, with the goal to help you make your strength workouts as effective as possible. I have already shared the workout for the week too, which you can find under the FILES tab in the group.

    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
  • Normalize Your “Flaws” – Balanced Vibes Ep217

    This episode is about accepting yourself and not obsessing over being “perfect”!
    Make no mistake, this is not to promote the unhealthy body positivity movement that says that we should never even try to attempt to change our bodies.
    It’s not to tell that our weight doesn’t impact our health.
    It is not to tell that anyone with a body composition or weight loss goal is disordered, and body obsessed.
    I don’t agree with any of that.
    But I want you to understand the importance of self-acceptance and letting go of the idea of perfectionism when it comes to your body. It’s normal to have “flaws” like wrinkles, cellulite and rolls. They are not “flaws”, they are normal parts of us and will become even more normal as we age!

    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/
    16 min
  • Low Carb Diets, Intermittent Fasting and Muscle Building – Balanced Vibes Ep216

    How do low carb diets, intermittent fasting and muscle building go together?
    More often than not, they don’t.
    There are many diets that encourage low carb eating and intermittent fasting but based on my experience, these diets are not ideal for muscle building at all. This is especially true for women who are still getting their periods because they can also have a negative effect on their menstrual cycle.
    Muscle needs energy and for good muscle building, we also need carbs. Working out in a fasted state and not having carbs in your system will not help you get better muscle building results!

    The Instagram account that I mentioned in today’s episode is here: https://www.instagram.com/p/CoAYjrTJwdV/
    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
  • Q & A: Working Out According to your Cycle, How to Get Muscle Tone, Why Did Your Workouts Stop Working – Balanced Vibes Ep215

    Today’s tip: Working out MORE is not better for you! Burning more calories, getting more sore, pouring more sweat and getting more exhausted do not mean that you had a good workout.
    In this Q & A part 2 I’m answering the following three questions.
    – Should I work out based on my menstrual cycle?
    – How do I get toned and get more defined look?
    – Why did my workouts stop working?

    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
  • Q & A: Workout Soreness, Progressive Overload and Do You Need HIT & Cardio – Balanced Vibes Ep214

    Welcome to a 2-part Q & A session where we’re focusing on working out and how to make your workouts as effective as possible for your muscle building, fat loss, and strength building goals.
    Life update: My long salsa weekend and what I’ve learned from practicing salsa for a few months now!
    Then, we move on to a Q & A part 1 where I’m answering the following three questions.
    – If and how to work out if I’m still sore from the previous workout?
    – What is progressive overload and why do I need it?
    – Do I need to do HIT and cardio training in addition to my strength 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/
    20 min
  • Client Case Study: How She Built Muscle, Lost Inches & Increased Energy By Eating More and Training Smarter – Balanced Vibes Ep213

    In today’s episode I’m bringing you a client case study that proves that you can get much better results if you eat better and train smarter, not harder!
    Previously, this client had done fasted workouts, done 16-hour fasts, had low carb days with no more than 50g of carbs a day. She wasn’t able to build muscle, had digestive issues and migraines.
    Now all these problems are gone.
    Learn what were the 5 changes that we implemented that helped her to build strength and muscle, lose inches in her midsection, and get rid of the bloating, constipation and migraines.

    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
  • How To Build Discipline So That You Can Get What You Want – Balanced Vibes Ep212

    Discipline is important for any pursuit we have in life, whether it’s related to nutrition, exercise, body change, health improvement, making more money, getting a better job…
    Discipline does not have to mean being extremely hard on yourself and white knuckling through every obstacle no matter what. While we do need willpower, discipline does not (and should not) be rooted in self hate but in self respect.
    In this episode I’m sharing some tips that I learned from the book “The Power of Discipline” by Daniel Walter, plus a few additional tips from other resources. Get the book: https://amzn.to/3Jizz5R

    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