Every so often, I'll open my inbox to a question like “so how much cardio should I be doing alongside these Funsized workouts?” 

And, like anything else in the fitness and nutrition realm the answer to that is.... IT DEPENDS!

In this solo episode, I give you the low-down on cardio and to teach you how you can formulate your own cardio plan to accompany whatever your goal might be. From choosing the correct cardio form/modality to cardio frequency, duration, and intensity to cardio progressions - I'm covering the full distance!

Links

Episode 100: Why Petites Need a Unique Approach to Nutrition & Fitness: https://anchor.fm/funsizedpodcast/episodes/100--Why-Petites-Need-a-Unique-Nutrition--Fitness-Approach-e1fp1fa

Episode 94: Fitness Lingo, Progressive Overload & Periodization Training: https://anchor.fm/funsizedpodcast/episodes/94--Fitness-Lingo--Progressive-Overload---Periodization-Training-e1dnqk0

The Funsized Fitness App: www.funsized.life/app

Funsized 1:1 Coaching Program Details & Application: www.funsized.life/coaching

📸Follow me on instagram: @funsized.life_

Now that traveling restrictions have lifted... it's time to book those trips, pack your bags, and get ready to have some FUN!

But wait! Don't forget to pack the [healthy] snacks!

In this solo episode, I'm sharing my top 4 tips for eating healthy while traveling AND I'm sharing my most recent real-life examples of how I plan ahead, what snacks to pack and how to adjust on the fly when travel plans don't go according to plan. 

Links mentioned:

📝FREE Funsized Recipe Library: www.funsized.life/recipes

📸Follow me on instagram: @funsized.life_

"If you're having trouble changing your habits, the problem isn't you. The problem is your system." 

"Too often, we convince ourselves that massive success requires massive action."

When in reality, "changes that seem small and unimportant at first will compound into remarkable results if you're willing to stick with them."

LINKS:

Atomic Habits by James Clear: https://amzn.to/37w26o7

Subscribe to The Funsized Fitness App: www.funsized.life/app 

Apply for 1:1 Coaching: https://hello.dubsado.com/public/form/view/5c49e49e10b7a5500439707a

📸Follow me on instagram: @funsized.life_

If you've ever felt yourself becoming little over-obsessive with weighing or tracking your food... this episode is for you!

As someone who has overcome a nearly OCD complex around counting macros, I'm here to tell you how to ditch the "all-or-nothing" mindset and swipe left on perfectionism. 

LINKS:

How to track alcohol: https://kierstincifelli.com/2022/03/04/tracking-alcohol/

Subscribe to The Funsized Fitness App: www.funsized.life/app

Apply for 1:1 coaching: https://hello.dubsado.com/public/form/view/5c49e49e10b7a5500439707a

📸Follow me on instagram: @funsized.life_

Hey everyone! I'd like you to meet my 20yo Aussie Engineering student who completed my 16-week Funsized 1:1 program!! 

Jess started working with me at the end of her 2nd semester (literally during finals week) to get in control of her health & wellbeing during the Australian summer so that she could roll into her next semester with more confidence in her abilities to choose the right foods in the right portion sizes for her 5'2" body  while still having fun doing the things she loves (such as rock climbing & hiking) and soaking up university life. Basically, she was looking for that #balance .

Aside from dropping a whole dress size, Jess achieved several more incredible non-scale victories that she never would have imagined! For example, a better relationship with her body image and fully accepting that it's something that will always require effort and TLC - just like ANY relationship (at her ripe young at of 20, that's a HUGE accomplishment that I wish I would have learned at that time of my life). Other non-victories include more confidence in the gym, re-gaining her natural cycle, and becoming a positive healthy influence on her family.

Tune into the episode to hear directly from Jess what her experience in my 1:1 program was like, more about her accomplishments and success AND her BRILLIANT strategy for "journalling" to consistently strengthen her body image!

Links:

📸Follow me on instagram: @funsized.life_

Learn more about my 16-week Funsized 1:1 coaching program: www.funsized.life/coaching

Apply now for my 16-week Funsized 1:1 coaching program: https://hello.dubsado.com/public/form/view/5c49e49e10b7a5500439707a

**Not and AD or paid promotion**

Been there, felt that! 

In my efforts to nail down those trigger foods, I took an at-home Food Sensitivity test(1) from Everlywell to help me determine which foods are ideal candidates to remove in a temporary elimination diet(2) and add-back challenge(3).

Well, I completed all 3 steps in just 5 weeks...and I am SHOCKED by the results! 

Listen in to learn more about my results & EverlyWell Food Sensitivity testing. 

P.S.  You can score 15% off EveryWell at-home health testing kits when you use my referral link: https://refer.everlywell.com/s/Kierstn

📸Follow me on instagram: @funsized.life_

Struggling to meet your macros? Finding your nightly leftover impossible to reach? Or do you go over your target every. dang. time. no matter how hard you try?

Ugh, girl. I get it. Tracking macros can be frustrating BUT it's not impossible to hit your numbers. In fact, counting macros isn't just a science...it's an art!

But don't worry, I've got a few helpful tips that will help make this whole macro-counting thing a hell-uv-a-lot less complicated for you!

Tune into today's solo episode to learn about my 5 mini tips to meet your macros (and a few extra bonus tricks too!)

Links

3-part Youtube Series: https://youtube.com/playlist?list=PLIxnhLv2pAlwtqV0c2-X-dXY7D7XcXDxw

The Funsized Fitness App: www.funsized.life/app

The Funsized Recipe Library: www.funsized.life/recipes

Instagram: @funsized.life_

Website: www.funsized.life

Ten years ago talking about your digestion was a big no-no but now, gut health is a huge trending topic and healthy probiotic-rich products can be found almost anywhere — even on tap at your local brewery?! It seems like everyone just discovered how important this 25ft organ is to our overall health but there's still so much we DON'T know. What we do know is that your gut health matters A LOT. Even if your digestion seems to be running smoothly, everyone can benefit from giving your gut a little TLC.  In today's episode, I interview Amanda Sauceda (known as @guthealth.nutritionist), who classifies herself as “a pizza loving registered dietitian that specializes in gut health." She created The Mind-Gut Approach which combines science and strategy to holistically improve your gut health.  Topics include: how gut health is more than *just* digestion why we should pay attention to our gut  signs of poor gut health some foods that can improve gut health supplements that can assist you  how to manage bloat how food affects mood (and she has a free resource for you) and so much more! 

LINKS: 

Follow Kierstin on Instagram: @funsized.life_

Follow Amanda Sauceda on Instagram: @guthealth.nutritionist  

FREE Food Mood Journal

Amanda’s fav Gut health products on Amazon

Learn more about Amanda & her services: https://amandasauceda.com 

Kier’s fav Barlean’s Greens on Amazon 

Struggling to lose body fat as a petite woman?

Have a gut feeling your metabolism is slow?

Wondering why your smart watch shows so few calories burned?

You're not alone, shorty!

There's a reason why it's been so dang hard for you all this time.

Hint, Hint: it has to do with your height.

But here's the good news... It’s not that we have to eat less and exercise more, it’s that we have to eat and exercise SMARTER, in a way that aligns with our unique physiology!

To celebrate my 100th episode, I here to help you understand what makes losing body fat so difficult for petite women and how we can basically HACK the system!

Links👇

FREE Strength Quiz - www.funsized.life/strengthquiz

FREE Funsized Recipe Library: www.funsized.life/recipes

FREE Short Girl Nutrition Hacks : https://funsized.life/petitehacks/

Funsized Forumla Course [Coupon code: UNDER53] - www.funsized.life/formula

1:1 Nutrition & Fitness Coaching: www.funsized.life/coaching

Funsized Fitness Monthly Workout Subscription: www.funsized.life/app

📸Follow me on instagram: @funsized.life_

Are you using your skills and your personality traits to do what you love? Do you feel anxiety or insomnia when your strategy or process is not lining up with WHO you truly are as a person?

In today's episode, it's getting REAL personal and vulnerable as I share details of my most recent burn out, how I realized which parts of my life are feeling out of alignment, and what makes the most sense for me to feel happy and energized moving forward.

Thankfully, no tears were shed...but I did drop quite a few F-bombs (Listener discretion is advised).

📸Follow me on instagram: @funsized.life_