Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

Many of my followers have told me that they are new to lifting, want to get started with right exercise but have no idea how to do it.

Bodyweight, weights or machines, what are the best tools?

What are the best exercises?

How many reps should I do?

How many sets?

What about resting between the sets?

This episode will answer all these questions.

Even if you are not a newbie to resistance training but have been lifting for a while, you may find some things that you have overlooked, or maybe you’ve done the same thing over and over and stopped getting results. So, tune in, whether you’re new to lifting or already have a few years of practice under your belt!

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/

Being in a calorie deficit in order to lose weight/fat is hard. We will eat less than what we normally would, we will have to make some sacrifices when it comes to eating sweets, going out to eat, drinking wine, etc.

Sometimes people are surprised by the fact that this is so different from intuitive eating, but that’s the reality of it. If intuitive eating worked, we would already have the body composition and weight we like. But because we don’t, we have to get uncomfortable.

At the same time, while fat loss takes effort — it’s not supposed to be miserable.

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 you’re going to learn why you should meal prep and more importantly, how to do it.

People tend to think that it takes a lot of time without realizing that all you need is just a few hours in the kitchen every week. At the end of the day, you end up saving time and money, not to mention that making most of your meals at home keeps you on your weight loss/fat loss track much better than eating out all the time. That’s because we can control exactly what goes into our food and how much we eat.

I will give you some tips and tools and tell you exactly how I do my meal prep a few days a week. Enjoy!

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 40+ years old, want to build muscle but believe that it’s impossible?

I’m here to assure you that it is very possible when you are in your 40s, 50s, 60s or beyond. You just have to know what the right things are to do and then do them consistently.

The biggest problem that I see and the reason why women are not getting the muscle building results is doing the wrong things! Eating in a constant calorie deficit, doing lots of cardio and HIT, and always looking at the scale hoping it will go down.

Follow the tips that I give in today’s episode and watch how you’re building muscle!

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 I will give you some tough love.

I know some of you need it!

Many people are unhappy with something about their health, fitness, body composition, energy levels. They say that they are desperate for a change. They almost don’t recognize themselves in the mirror… Yet, when it’s time to make a decision to change something — there are a lot of reasons to put it off.

For example:

It’s the holiday season.

Too many birthdays or anniversaries or other parties are coming up right now.

Motivation is low.

The husband doesn’t approve…

Where do you want to be 6 months from now? And what happens when you won’t make the change — how much worse are things going to get?

Listen to today’s podcast to find inspiration you need.

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 doing intense workouts several times a week while fasting 16 hours and eating low carbs?

If so, these very things are killing your gains. Even though at first you may have been excited to see flatter belly and your weight going down, it’s about 4-6 months later that you start noticing many negative effects of this.

You may find yourself more exhausted, never recovering, always craving foods, losing hair, getting period issues…

I’ve been through all this too, and there is a way out! Check out today’s episode to learn what you need to do instead.

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/

My clients tend to fall into two categories:

1. Those who had hypothalamic amenorrhea in the past

2. Those who have a long history with low calorie eating and yo-yo dieting and can’t lose weight anymore despite eating almost nothing.

Both of these groups want to change their body composition. And both tend to be impatient and jump right into it.

However, most of these people need to heal their bodies at first and that might mean that while you’re rebalancing your hormones and metabolism, you won’t start losing weight immediately.

When I explained this to someone recently, the response was: “Why would I pay money to someone for anything else than weight loss?”

Because you need your FOUNDATION to be solid before weight loss. You can’t start from an unhealthy place. You will get much better results if you take that time to prime your metabolism first.

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/

“Nothing works for me anymore.”

“I’m too old to lose weight anymore.”

“My hormones are mess, it’s impossible to lose weight after menopause.”

I hear these comments every now and then, and the client whose story I’m going to share with you today was sure that this is her case as well. However, once she committed, she got great results and has maintained them despite the holidays and traveling. She lost 8 pounds in 10 weeks!

What made her weight loss journey easier was that because she had been eating enough and had a healthy metabolism and healthy hormones, she didn’t have to go through the build up phase to heal her body first. I always assess person’s current metabolic health to understand if she’s ready to start a deficit and in her case, she was!

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, let’s talk about what are the questions that any health or nutrition coach should ask you before you start your work together. This is important so that she can make the right decision and give you correct guidelines.

The problem is there are all these diets out there but without any no customization at all. There is no way to take into account your health history. And that’s why they cause a lot of trouble and that’s why a lot of people come to be completely burned out.

So, tune in to see what is the information your coach should ask you, and why a common diet plan on the Internet will never be the same as working with a qualified coach.

I’m doing something new! I thought it would be fun to start adding little bit of my life update to the beginning of the podcast. Today I’m telling you about my decision to do a significant dental procedure, why I did it, how I’m recovering, and what’s next.

Let me know how you like this addition! If you like to hear these personal life updates, I keep doing them. They won’t always be health related.

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/

Do you want to go from dress size 10/12 to 4 and lose almost 20 inches off your body the way my client did?

You can do that… But if you have already done diets or under eaten a lot in the past 6 months to several years, you need to first do a reverse diet.

You probably already know what a reverse diet is… But if not, it’s a process that needs to be done to help you restore your metabolism after long term dieting or under eating.

Long time dieting, under eating and fasting will make your metabolism slow down and as a result, you hit a wall and not lose weight anymore. You may cut your calories even further, but it doesn’t help… Because your metabolism has hit a wall.

So you need a reverse diet, aka Build Up Phase or Metabolic Restoration. After this period, your body is healthy and ready for fat loss again. You need this process if you want to get healthy weight loss results again.

Today, I share a client case study showing you what she needed to do be successful.

Join my Fit & Fueled Facebook group: https://www.facebook.com/groups/3749310108425193

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/