Fix your Cravings! Cravings: definition: intense uncontrollable desires for specific foods, stronger than normal hunger. Cravings truth: may be indicators of nutritional deficiencies. Many cravings are from your body lacking a nutrient or several nutrients. This can cause overeating because the body attempts to find the nutrients by eating and compensating for poor nutrition with volume of food. Food cravings can be a type of signal that your body is out of balance. Other times it can...

Stress and food go hand in hand for several reasons. Food can cause stress and stress can cause you to crave food! This manifests itself in a few ways culminating in a vicious cycle that is almost impossible end, unless you use what you learn in todays podcast. Here's How food and stress work together to ruin your fitness plan: 1. eating the wrong foods and lack of foods (skipping meals) can cause stress 2. stress can cause you to overeat or eat the wrong foods..vicious cycle 3. lack of...

New Strong and Powerful Community News-Beta testers should have received an email from me with a link, 10 available Founder memberships, only a few remain!  I'll be sending invites for Charter Memberships, which also have access to my full content library, if you have gotten emails from me in the past, you'll get an invite, if not then get to one of my sites and sign up! This new platform will be consolidating most of the sites, plus has a cool community so we can discuss topics and comment...

Two easy Nutrition Tips to help trim your waistline, Two problem body parts that can easily be fixed with simple movements,  Imperfection is perfection learn about the new Strong and Powerful Community! You'll find the phrase "Mindful Fitness" applies to this episode. Each of the topics require some mindfulness, but don't worry, they are very easy! The nutrition tips can be applied right now to help you change your body and eating perceptions. Your shoulders and knees will thank you with...

Getting that round booty-which works better: Trendy Hip Thrusts or Squats? Comparing protein bars do they help with weight loss or not? Overcoming the obstacle of self-sabotage by changing your negative thoughts to a supportive inner dialogue. If you didn't get an email from me about testing the new community before it launches and would like to, please enter your email in the middle of the podcast home page to get the information. Motivation We identified negative self-talk aka...

Training-How to get the benefits of power training without weights or machines.  How to you make power movements out of nothing? Find out in this episode! Some exercises discussed-Low impact-front lunges, squats power up/explosive, push up, wall push ups, band rows, plank with toe taps, !-arm pushup/chest press Medium to high impact:  jumps, plyometric lunges, broad jump, plank jacks At the gym: barbell explosive-push press, row power, ball slams and throws, push press, bench, squats,...

Why weight training is better than cardio for weight loss and what you need to do! Healthy foods that can make you gain weight!  Take the next steps to empower your mindset, stay motivated and overcome self-sabotage! Check out the 28-Day Body-Mind Makeover, the updated version of my popular Fitness Makeover-learn the steps to keep you motivated and focused, what to eat and workout with me online with three different on demand workouts! NUTRITION Here's a few examples of seemingly...

How to overcome the biggest mistakes in weight loss! One thing you can do right now in each of fitness categories-training nutrition and motivation-to get closer to your goals. Quick Updates: * The podcast is also on my YouTube channel. It is the same podcast audio, but with some inspiring artwork and videos in the background. Another way to keep you motivated! * You can listen to this podcast on Apple Podcasts, Google Podcasts, Spotify, Amazon Music, iHeart Radio, Stitcher and...

Finally, the biggest mistake in weight loss revealed!!  Do you think you know what it is? Learn how this one thing can change your body and your life! First a quick review of the other four big mistakes: #5-Getting information from wrong sources, such as ads, friends, social media, magazines #4-Consistency, or lack of consistency! #3-Doing cardio instead of weights for weight loss #2-Having no plan for goals, workouts, nutrition, motivation Now the BIGGEST mistake in weight...

In this episode, Learn how to succeed with your fitness and weight loss goals by applying a few simple techniques to avoid the second mistake in the countdown of the 5 biggest mistakes in weight loss. Here is the second biggest mistake in weight loss (ie#2): No Plan You may think you have a plan, but if you've been working out for at least 6 months or more and your body hasn't changed then something is not working and it is likely your fitness plan or lack of plan. This applies on all...

The “burn belly fat” episode!  All three topics address this issue, first #3 of the 5 biggest mistakes in weight loss; then three easy nutrition tweaks for greater burning of belly fat, and the best exercise for getting rid of belly fat! Hint: Its not what you think! The Third Biggest Mistake in Weight Loss is doing cardio for weight loss! Sure, cardio is good for cardio health, mood elevation, but its just not the best thing for fat loss. Doing too much of cardio, especially when...

The fourth biggest mistake that prevents weight loss and is holding you back from reaching your fitness goals! This mistake is often made in all three fitness components! I'll explain how to fix these mistakes easily in Training, Mindset and Nutrition. If you feel like you can't lose weight-you might be making this mistake If you workout everyday and can't get tone-you might be making this mistake If you barely eat and still can't drop a pound-you might be making this...

#3 will shock you! Workout daily and can't get tone? You might be making mistake #2! Can't lose weight? You might be making mistake #3! Barely eat and still can't drop a pound? You might be making mistake #5! Excellent articles and information sources mentioned in the show: The Truth Behind Weight Loss Ads: Learn to recognize false claims in weight loss ads and false online stories about weight loss products. FTC: A Reference Guide for Media on Spotting False Weight Loss...

How the Diet Cycle affects your body and motivation, while ruining your metabolism and making it even harder to lose weight and what you can do to get your metabolism back!  Forgotten body parts that boost metabolism for weight loss and how to maximize training for these parts to see your body change! New Videos on Youtube Channel GetFitTV: The Diet Cycle Eliminate neck and shoulder pain w three easy rotator cuff exercises. (I do these before every workout!) Stability ball abs and...

Twenty (20) perfect fitness gifts for yourself or your new year workout buddy all under $5! Totally affordable fitness! I am not affiliated with FiveBelow and I gain nothing from promoting them, but I've always thought these were good deals for fitness! I'm sharing my recommendations for fitness equipment the good and the bad, which items are essential for fitness and which fitness gadgets you should avoid! Follow along on the FiveBelow.com website, as I go thru the items in each...

Where's My Websites? As I organized the podcasts into "seasons," I noticed that 2017 didn't have any episodes.  I didn't realize that was that was the year that my web host made changes that bonked my websites. Event #1: Glitch The post of March 2017, tells of the major glitch that put the brakes on podcasting and many other things.....I had just filmed workouts and was about to launch the new version of QuickFitClub plus QuickFit Tips and Strong and Powerful YouTube Channels. This led...

Listen to the end and find out how you can get free fitness apparel and its really easy! In this episode: Ways to increase the intensity and challenge yourself when training at home with limited equipment, chromium and carbs cravings, creating new habits to support your goals. TRAINING A few of the many ways to increase the intensity and challenge yourself when you have limited equipment. 1. Tempo 2. Supersets 3. Angle changes NUTRITION Do you have issues with carb cravings?...

This podcast is all about believing in your own ability! Failure can be good when it comes to training, nutrition and motivation! I'll explain in this episode. Here is a link to the video of Deshauna Barber, who I talk about at the end of the episode. Her story is inspiring to say the least! It's a short video and something that I think EVERYONE should watch, especially if you are frustrated and feel like giving up on any goal!  (Even if you only watch the last 30 seconds, you'll be...

Leaving your comfort zone is never easy but it has to be done if you want to change! Listen to how I left my comfort zone recently! Learn how to be realistic with your time and why your expectations might need to change! Find out what makes a workout so effective that it keeps you in shape even after 3 (three) weeks of no workouts! How much protein do you need? Are you getting the right amount? The answer will surprise you! More about Live Stream workouts on the GetFitTV...

If you didn't get my recent email (sign up for the newsletter and notifications on the home page) then you are missing out on some epic fails as I leave my comfort zone!!  Do you subscribe to my YouTube Channel? If so then you know what I'm talking about! If not, go subscribe now! Click here! The videos on YouTube explain everything! It's big for me to leave my comfort zone, as I'm sure it would be for you too, because I pay too much attention to detail! Sure, for some things that is...

Food labels fool you many ways! Listen and learn how to spot the tricks! Fact or fiction in fat loss: Can you eat fast food and lose weight? What is the best measurement of weight loss? If eating less to lose weight is all you have to do, then why aren't you at your goal weight? Update on Live Workouts! Be sure to sign up for our emails to get notice for the Live Workout schedule! Food label deception Light vs low fat vs fat free Food labels can be very confusing. Sometimes...

Alter your body's lean muscle to fat ratio and keep your metabolism burning all day long! Topics include Starvation mode, muscle vs fat, the perfect meal combination, meal timing and more! Eat to lose The first thing we are going to discuss in this podcast is how to eat to lose weight. It’s true, you can actually eat more and lose weight if you are eating the right foods. Every time you eat your metabolism actually speeds up a little bit to help your body digest and that’s just one of the...

What is the right thing to do to overcome a plateau? Have a plan!! One that incorporates the big three: * Nutrition-eat and use the right foods at the right times to boost your metabolism, burn fat, eliminate cravings and give you sustained energy! * Exercise/Training-Less than an hour 3-4x week, maybe 5, but not everyday for hours! Use the most effective exercises to boost your metabolism, stimulate lean muscle to help burn fat, exercises of the large body parts with...

The first step to uncover your fitness goals and obstacles is to use the worksheets I created to help you! You can find these at fitgirlpodcast.com under "surveys" on the menu or use the direct links below.  Goals and Obstacles Fitness Habits You don't have to make changes right now, but being aware will help you think during the holidays of any changes you make want to make or goals to set.

The first step to uncover your fitness goals and obstacles is to use the worksheets I created to help you! You can find these at fitgirlpodcast.com under "surveys" on the menu or use the direct links below. Goals and Obstacles  Fitness Habits You don't have to make changes right now, but being aware will help you think during the holidays of any changes you make want to make or goals to set. Think of it as a prequel to the New Year. Join us at Quickfit Club for the Holiday Hot Body...