Today’s episode is about handling big crowds and doing too much people-ing. If you are a Highly Sensitive Person, a person with TMS, and / or you are quite extroverted, then there’s a good chance that you don’t love big events and lots of crowds, and you probably prefer to spend a lot of time by yourself. I think it is great that we enjoy our own company! But on the other hand, when we start to avoid social interactions and going out because we’re afraid of how badly things might go and how...

This episode is a replay from Eddy Lindenstein’s podcast “The Mind and Fitness Podcast” where I was his guest. In this podcast we’re talking about TMS which means condition where chronic symptoms in the body are caused by heightened nervous system and stress in the brain. In my case, this was chronic back pain. We also talk about exercise and how to bring together mindfulness and strength training. We’re talking about the empowering effect strength training has on us, and what makes it such...

In today’s episode I’m sharing with you some new additions that I’m going to bring to my work as well as to this podcast. I haven’t talked about it a lot but I’ve experienced quite a bit of anxiety, depression and chronic pain over the years. About a year ago I started a journey of deeper self-development work. I started working with a coach to understand how I could feel better. Almost a year later, although I still have ups and downs, I am feeling a LOT better! I’m going to share with...

It’s time for another success story! My guest today is Jerrica Johnson. Jerrica shares her story about the ups and downs with her health, and one part of this is also gaining and losing weight multiple times. She tried everything to get her weight down: She eliminated all carbs from her diet, then all meat and eggs: she ate just one meal a day and did water fasts. She also did way too many HIT and cardio workouts, more than what her body was able to recover from. At first, it “worked” and...

There are 3 types of personalities when it comes to fitness working out: 1. The one who is obsessed with every workout, can’t miss one, and beats herself up when she doesn’t do everything perfectly. 2. The one who is very inconsistent with workouts, more workouts are missed than done, and she wonders why she is not getting results 3. The one who I call the Middle Ground person — she has a healthy, balanced approach to fitness, she is consistent with her workouts but also knows when to take...

Us women are so used to the message that we have to lose weight, no matter what. We hear it all the time. But here’s the thing: If you are a woman who is 40 years old or older, you need to stop dieting all the time and start putting much more emphasis on muscle building! Yes, it is true that hormonal shifts after 40 can make maintaining our body composition a bit more difficult, but that also means that there’s even more reason to become very intentional about HOW we treat our bodies....

This episode is for more sensitive people who may be impacted by stress stronger than less sensitive people. The problem is that in our society, the push harder, go faster, do more mentality is glorified, so people think that they need to do all this to be valuable. So they take on more work responsibilities, more extra tasks for their kids’ school, and when it comes to working out, they think that they need to do MORE to get better results. But this often leads to burnout! My message...

Today’s episode is based on questions that I have been receiving from my newer nutrition clients who are just learning about macros. But even if you have been tracking for a while, you may still struggle with accuracy — this episode is for you too! You’re going to learn: – Which meals are the easiest to track – What you should know about packaged foods – Which are actually high protein foods and which aren’t – How much real food vs processed foods you should eat – Why including some...

Today’s episode is a very special and near and dear to my heart. My guest Amanda and I met in group coaching for people experiencing Mindbody symptoms – also know as TMS. This is a condition where pain or other chronic symptoms are not caused by physical problem but they originate from a heightened nervous system and stressed brain. Amanda experienced a variety of symptoms, from different pains to double vision to chronic fatigue. They took 13 years of her life and at times she was...

Today’s guest is Alina Popa, a former professional bodybuilder who is now found her passion in sound healing. As you may have noticed, I often alternate the topics of fitness / nutrition with the topics of mindset / personal growth on my podcast, and today’s chat combines them both. In this episode you will learn: – Alina’s career as a professional bodybuilder who was competing for 18 years – A peek into a life of a professional bodybuilding athlete – Importance of workout recovery +...

Welcome to another mindset episode! The term Highly Sensitive People may be new to you. In this episode I describe briefly what it means and what it looks like when someone is highly sensitive. There are many characteristics that are common to these people, one of them being that they tend to put other people’s needs before their own, and therefore say Yes when they actually mean No. By doing that, they actually create a lot of internal pressure and even anger which can manifest as anxiety,...

Tracking Macros When Traveling Tracking macros at home when you are in your normal routine is one thing, but tracking them when traveling is a totally different story. Should you track your macros when traveling? Should you take a break from it while on a vacation? And if you do take a break, how do you stay on a healthy eating track if you don't measure your food? (Hint: In my opinion, everyone should eventually be able to get to the point where they can trust themselves and not depend...

Have you heard about, or even done, workouts that are supposed to be specifically designed for weight loss or fat loss? In today's episode we talk about whether or not fat loss workouts are real, what is required to achieve weight loss, and what are some changes you can make into your current workout routine if you want more weight loss results.   Also check out my guide on how to plan out your fat loss for one year. You can find the guide here:...

Today’s episode is all about quitting alcohol. My guest Stacy Miller has been alcohol free for 11 years and is now helping other women to stop drinking as well. In this episode we talk about – How Stacy’s first marriage was strongly impacted by alcohol – Why she decided to quit – What changes Stacy started noticing after she had stopped drinking – The negative impacts on alcohol especially the older we get – How do deal with social situations where drinking is common, and how do deal...

You know the feeling: Your heart starts racing, mind is going 200 miles per hour, and you are feeling so restless that you are about to jump out of your pants? You are probably experiencing anxiety. In today’s episode we’re talking about how to deal with difficult emotions and anxiety, so that you can enjoy your life instead of being preoccupied with heavy anxiety! Book recommendation: Self Help for Your Nerves : Learn to Relax and Enjoy Life Again by Overcoming Stress and...

Carbs, as demonized as they may be in today’s fitness and dieting world, are not the enemy. In fact, carbs, just like protein, are important for muscle building, recovery and energy. Carbs do not make you fat as long as you don’t over-consume them, and as long you know how to best utilize them. In today’s episode I’m sharing with you 7 things that you need to know about consuming carbs in a healthy way. You absolutely don’t have to eliminate them from your diet, but you have to know how to...

One of the worst things to do when you are on your fat loss journey is to live in the urgency and panic mindset. It typically looks like this: “I need to lose weight fast!” “What’s the quickest way to get the scale moving?” “Why is SHE getting such great results so quickly but I don’t??” “I absolutely MUST get back to my high school/pre-baby weight!” “In 6 months, I MUST have THIS result.” I encourage you to approach your weight loss/fat loss differently — from a calm and relaxed...

 If you're someone who's looking to lose weight and improve your body composition, you've probably tried a variety of diets and exercise routines which probably looked like this: eat less calories, work out harder. But sometimes these methods actually won't work. In this article, we'll explore two unconventional methods that may seem strange at first but have been proven to be effective. Key Takeaways * Increasing your calorie intake can be counterintuitive but sometimes it is actually...

Today’s topic is self compassion. Many women are very hard on themselves and always push themselves no matter what. While being disciplined is definitely important, we also need self-compassion to feel good about ourselves. However, self-compassion doesn’t only mean speaking to yourself kindly and softly. Self-compassion can also look like speaking up, setting boundaries, and saying what you mean. Check out today’s episode to learn about the two kinds of self-compassion and how you can use...

This episode is based on a follower’s question: What do I think about the following supplements and do I recommend them? The supplements she asked about are Protein powder Collagen Electrolytes BCAAs Creatine Vitamins Trace Minerals Tune in! I’ve listed my favorite products below: LMNT electrolytes: http://elementallabs.refr.cc/kerstenkimura Trace Minerals mineral drops: https://amzn.to/3UFNOr7 Get my brand new Fat Loss Cycling Guide:...

Cool Stories About Women and Strength Training Today’s episode is another one about women and resistance training, but from a different angle. I want to share with you a couple of really great observations that I’ve seen in my gym, regarding women and lifting. Another thing that I want to share with you is a cool Life magazine article from 1982 that talks about women and weight lifting! At the end, I’ll give you some tips on what to do if you are either new to lifting, or if you have some...

Today’s episode is based on my former client’s story. She sent me an email a few days ago telling me about the success and results she has experienced lately. I’m hoping to demonstrate with this episode that sometimes getting to your best Self, we have to look into more than just working out and nutrition. Even though we did adjust her nutrition, working on her mindset was equally important part of this puzzle. I hope you enjoy this episode! Join my FREE Facebook group, called Fit &...

Many women are saying: “My hormones are out of whack, that’s why I can’t lose weight!” It’s true that our hormones change, and of course, they do affect our body shape and ability to lose fat as well. Especially around perimenopause and menopause, these changes are more noticeable. At the same time, we have to think about what else could be causing these hormonal changes. One big piece of the puzzle is our lifestyle. The choices we make regarding our nutrition, fitness, thoughts, behaviors...

Why Losing Weight Can Never Solve All Your Problems Many people thing that once they get to their “ideal weight”, or at least lose a lot of weight, their lives would be so much better. And they can be! Losing weight can absolutely help improve our health, confidence, longevity, and more. Lifting weights is a great tool for personal growth because it forces us to get through hard things and build resiliency. But there are some things that can not be resolved by simply losing weight. If...