Fit Girl Guide Podcast

Fit Girl Guide Podcast

Training, Nutrition and Motivation! Tips and strategies in training, nutrition and motivation to lose weight, tone, tighten, increase confidence, boost metabolism and eliminate bad habits!... Show More

Episodes

September 21, 2020

Fit 253: Three myths I still hear about squats (there's a lot more but these bug me the most); who is the most important person you need for support (hint: its not who you think) ; nutrition questions and where to start!

 Training


Myths about squats that must stop! Three myths I still hear about squatting (there's a lot more but these bug me the most) 

1. Squats are bad for the knees. 

2. Smith machine squats are safer than re...

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Check my fitness designs on Amazon, eBay (search "fitgirl podcast"), Etsy, Teepublic and of course, the best prices and selections at the Motivation Store! Visit fitnessmakeover.com or fitgirlpodcast.com to get to the store. 

 


You'll also find links and updates on the fitgirlusa facebook page (Facebook.com/fitgirlusa)

Take the Covid survey! Click Here

QuickFitClub Update: A new 4-week jump start series to begin soon! Be ...

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You're going to need all weekend to listen to this marathon on belly fat reduction-myths and truths and how to get rid of it! This is a long episode! 

Training-Learn how to use the training methods discussed in the last few podcasts to create your own program! 

Motivation-The second question to ask yourself when setting goals and making a plan for success!

Updates on the new apparel sites and now available on Etsy, Ebay and soon ...

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Fitness wear at the Pro Shop!Take the covid survey at fitgirlpodcast.com or click here.
Apparel at fitgirlpodcast.com
Etsy store name: strongandpowerful

Training

Combining training methods for better results!
Do negatives using forced reps with a partner or "cheating" or focus on eccentric part of the exercise. How to use supersets and antagonistic training for faster, more effective workouts.

Study showed greater metabolic activ...
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Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia, links below!

Nutrition
Don’t Make These Fat Loss Mistakes When Going Low-Carb
Inadequate protein intake
Wrong kinds of fats and not enough of the right ones
Make use of caffeine

Training Method #3: Circuit High Intensity Exercise
Greater intensity and longer time under tension mean greater motor unit recruitment for a longer period of time. This metabolic stre...
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This podcast deals with the 2020 pandemic, personal updates, the status of my other projects and some hints on how to make the covid-19 shut down possibly productive!


Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below:



Fit 248.5 Pandemic and Updates


Take the Covid-19 Survey, click here.

PeeWee the dog on YouTube

Check out the new fitgirlpodcast.com site and the renovated Fi...
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Work with me! Custom Programs!Training: Linear cycles for strength. Increased strength means an increase in muscle tissue. More muscle boosts the metabolism! An increase metabolism burns more calories all day long, which is the true key to permanent weight loss and sustained muscle tone.

Example:
Cycle 1-Weeks 1-3: Rep zones: 10-12 reps, 8-10 reps, 6-8 reps
Cycle 2-Week 4: High Volume Training Week; 12 RM for all exercises
Cycle 3-We...
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You'll always get better results when you enter the gym with a plan! The next few podcasts focus on various methods of training to help you reach your goals and stay motivated. 
Workout Apparel
Training: Method #1 Eccentric Exercise Methods.
Warmup with the range of motion for the intended exercise. Do not burnout, over fatigue or do high reps! One or two traditional warm-up sets at 50%-70% of what you normally lift for that exe...
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Updates, true confessions and new projects! Training-the most effective sets and reps for each level of fitness, Nutrition-Three reasons why you need more protein! Motivation-Simple steps to keep you on track!

TrainingSets and reps for effects on strength: 
1. Novice to Intermediate: loads of 60-70% of 1RM, 8-12 reps, 1-3 sets, slow to moderate contraction speeds, 2-3 min rest between multiple sets, novice train 2-3 days/week whil...
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The Top 3 Best Exercises on the Stability Ball, How to Recognize and acknowledge your successes and three things you must pay attention to when going low carb!

TrainingThe Top 3 Best Exercises on the Stability Ball:

  • Ab crunches over the ball
  • Anything that uses the ball as a bench, such as lying triceps extensions, chest flyes or chest press.
  • Lying Leg Curl with bridge for hamstrings

  • Listen to the full episode on why these are the best ...
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    Do artificial sweeteners make you fat? Find out what the research really shows! Met-Con training-what is it and how you can use it to drop fat in less time! Think Yourself Slim-how to adjust your attitude for success!

    NUTRITION

    I recently heard on the radio talk about Diet Coke causing weight gain. The DJs said they "heard it caused weight gain because of the artificial sweeteners. Yikes! If you don't know for sure, don'...
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    MOTIVATION
    It's October, entering the holiday time frame! Use these steps for self motivation to Facebook.com/fitgirlusa Page or here on the blog!  Get started now on creating habits and goals for acheivement!
    QuickFitClub.com Workout Videoskeep your focus on your goals this time of year!  Use one or all of the following eight steps! Invite a friend to do it with you for added support and encouragement. Share your goals on our
  • D...
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    Be sure to subscribe to the GetFitTV YouTube channel to get these videos when they post!

    Podcast Update November 2016, Listen here. 

     






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    Happy Halloween!Keep the QuickFit Club surveys coming! Your input is a huge help to me! Thanks! Remember, you can do a survey after each video workout (if so please indicate which video you did when you answer what like and not like)  or at the end of the week.

    In this episode: Ten (10) Halloween candies you can enjoy, Three (3) muscle myths you need to stop believing and laser focus for motivation.



    NUTRITION

    Yes, you can have Hallowe...
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    More candy choices for Halloween (or anytime!), Exercise Myths that you may still believe, Stay motivated with short term goals! Check out Quick Fit Club weekly video workouts and give me your feedback. Free memberships end Jan 1, 2015!



    NUTRITION
    You'll have plenty of guilt-free choices this Halloween! In fact, these can be your go to treats when you have the sweet tooth!  With these podcasts you'll be armed with the best can...
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    Creative things to do with Halloween candy, Training myths that ruin your chance at results,  and Stay Motivated this Holiday Time.


    NUTRITION
    Ever wonder what to do with leftover Halloween candy? Besides eat it all, LOL!

    Here's a few great ideas that help others and your waistline!
  • Donate it.
    Click here to learn how to donate to our troops, the Ronald McDonald House, and food pantries. 

  • Sell it to Dentists.  Pediatric dentists often...
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    In this episode: Portable Protein Snacks, 3 solid tips to keep you on track and ways to treat your
    muscles right for best results in and out of the gym.


    NUTRITION
    It can be a challenge to get in the right amount of protein each day to maintain or add muscle to help you lose weight or become leaner. Adding one or two high protein snacks to your daily intake can keep your metabolism burning and hunger away! Especially in the late after...
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    I'm back!!!!

    Let's face it, no one buckles down to a new routine until February! Well, at least in the gym business it's the first week February that sees the most new members!  Sure, that's my excuse......

    In an effort to make the podcast more consistent, I am using a different method to record. Let me know via twitter, facebook, email, comment, if you think the new audio is:
  • Good
  • No Good
  • Didn't notice a difference

  • M...
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    Goals and self support techniques, big lifts and weight loss, nutrient calculations.
    Check out the new new fitness jewelry at the Proshop and Quickfitclub.com for videos.

    MOTIVATION

    Self-Support: 
    Have you been working on your inner support system?
    Have you made your I am statements and written them down?
    Have you made and do you say your mantra daily?
    Do you have any idea what I am talking about?

     If you are clueless, then you need to re...
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