Fit Girl: Your Guide to Getting In ShapeAuthor: Kira Langolf
17 Feb 2019

Fit Girl: Your Guide to Getting In Shape

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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! Get in Shape and Stay in Shape!

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    Fit 246 Effective Sets, Protein, Get on Track!

    Finally back on the podcast!

    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!


    Sets 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 while intermediate may train 3-4 days/week

    2. Advanced: loads of 80-100% of 1RM, 5-6 reps, mixed contraction speeds (slow, moderate, fast), multiple sets in a periodized sequence, 1-2 min rest between multiple sets, train 3-4 days/week

    3. All-Novice, Intermediate and Advanced do unilateral, bilateral and multi- joint exercise selections, large muscle groups prior to small muscle groups, progressively increase load from 2-10%.

    Training methods and cycles:
    For best and continued results, cycle your training methods! A cycle is a period of time utilizing one method of training. Most people don't go to the gym with a plan, yet alone a cycle of training methods. This is exactly why most people never see changes in their body. They are stuck doing the same things, yet expecting different results.

    Think about the last time you went to the gym. Did you have a plan before you entered or did you just “wing it”? You can't have the intensity needed to see real changes in your body if you don't have a goal of a previous weight or number of reps. Keep a training log!

    Knowing you did 5 sets of squats at 100lbs for 10 reps last week, will challenge you to do more. How bout 105 for 10 reps? You have to know from where you have come in order to get to where you want to go!

    I have several clients who are advanced level exercisers, and know how to train hard, who rely on me to create a program that challenges and changes according to their goals. We don't necessarily change the plan every week, but we do meet, review and complete the workout each week. This way I can tell if they are pushing themselves enough, as well as doing the exercises properly. I'd highly recommend this if you are an advanced exerciser. Yes, I do custom programs and check-ins online too, just visit for details.

    Five different methods of training. 
    These can be cycled for 3-12 weeks depending on your training status/level. Each method will be explained in greater detail over the next several episodes.
    1. Eccentric Exercise Methods.
    2. Periodization Study: Linear vs. Reverse Linear for Strength (12-week mesocycle)
    3. Circuit High Intensity Exercise from Italian Research Team
    4. RP=Rest Pause technique: Weight at a 6RM-rest 20 sec—(2 to 3 reps)—rest 20 sec (1-2 reps)
    5. Maximize Hypertrophy by combing all hypertrophy theories: Metabolic Stress, Greater Intensity and Time Under Tension

    Next episode: Method #1 for Strength Development: Use Eccentric Exercise Methods


    Three reasons why you need more protein! There are many reasons why you should eat more protein than you probably do right now. But we're going to focus on just three today!

    1. Eat Protein at Every Meal to boost metabolism.
     Eating protein foods can increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal. Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.

    2. Eating protein has also been shown to help you feel more full and prevent you from overeating.  One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.

    3. Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting.

    Bottom Line: Eating more protein can boost your metabolism, burn more calories and help you eat less!


    Slight change to this podcast- I won't be quite as detailed on this section, because of a new podcast-Strong and Powerful. An overview of the topic will be here and here then details there!

    An 8 -step plan will keep you on track. You may very well be able to apply the following with the understanding of the principles you learn in this episode Today we'll review #1-2; Next podcast #3-4 etc.

    1. Define Your Motivation
    2. Choose an Attainable Goal
     3. Design Your Own Plan
    4. Visualize
    5. Get Your Priorities Straight
    6. Uncover Emotional Obstacles
    7. Celebrate Every Achievement -comment your feelings about this
    8. Forgive Yourself

    1. Define Your Motivation
    6-Steps to define your motivation:
    1. Start by listing all the reasons you can think of for wanting to accomplish a goal. Why do I want this
    2. Highlight any that include other people.
    3. Rewrite the list, omitting the highlighted items.
    4. inspect each one for phrases like "have to" or "must." Such words imply obligation, not desire; Translate each "have to" into a "want to."
    5. Review your reasons – if they lose their relevance, pare down the list again,
    6. find two or three of the most compelling motivations.

    2. Choose an Attainable Goal
    Start small. Take your end goal and work backwards to small monthly weekly and daily goals.

    Subscribe and get the full episode on iTunes or download it below:
    Fit 246 Effective Sets, Protein, Get on Track!

  • Posted on 11 Jul 2018

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    Fit 245: Best Ball Exercises, Success, Low Carb Mistakes

    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!


    The Top 3 Best Exercises on the Stability Ball:

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

    Listen to the full episode on why these are the best exercises for stability ball and how to get the most effective workouts using these exercises!

      Exercise at home


      In part 2 of the 4-Part program to increase your self esteem and Banish Your Inner Bully, we focus on how to recognize and acknowledge your own successes!
      1. Identify your successes.
      2. Be a Victor.
      3. Be thankful.
      4. Help others.
      5. Accept compliments.
      Listen to the podcast to hear how to use these to achieve your goals faster!


      The holidays are here, which means fitting into clothes that don't fit and getting there fast! You may go low carb to get the result you want. Although I don't agree with this tactic, I know you'll probably do it anyway! So here are three tips when doing low carb:

      1. Tip #1  Increase Your Protein

      2. Low-carb diets cut out a huge portion of calories, so you need to make up the difference with proteins and the right fats. If you don't increase your protein intake sufficiently, your body will catabolize.  This means it will feed upon it self, using muscle instead of fat for energy and ultimately ruin your metabolism! Think about increasing your current protein level by 20-50% that means is you currently have

      3. Tip #2 Get Enough of The Right Fats  
      4. You'll also need to track your fats to balance your body and energy. Of course, the fats MUST come from healthy sources such as: 
        -omega-3s (fish and fish oil)
        -medium chain triglycerides (MCTs like coconut oil)
        -monounsaturated fats (olive oil and avocado, for example). 
        Listen to the episode to hear how this works with your body for fat loss!

      1. Tip #3: Take Advantage of Caffeine

      2. This one isn’t a “mistake” since using caffeine is a personal preference. Yet, supplementing with caffeine pre-workout when on a low-carb diet can give you a major boost and accelerate fat loss. 
        Larger caffeine doses may have even greater performance-enhancing effects, if you can tolerate them.
        The Caffeine Dosage used in studies for such results was 8 mg/kg/body weight.
        Caffeine is a way of improving performance when your energy is low due to a low carb diet.
      Get all the most recent episodes on iTunes or download this episode here:

      Fit 245: Best Ball Exercises, Success, Low Carb Mistakes

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      Now available in paperback: "Mindset Makeover," available at The Book Widgets

    1. Posted on 16 Jun 2018

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      Fit 244: Pinterest Workouts, Pumpkin Spice and How to make a change!

      Pinterest workouts yeah or nah? Has the Pumpkin spice food craze gotten out of hand? Take the next step in creating a lasting change in your motivation!

      Check out the new, improved QuickFit Club!

      Workouts on Pinterest, some are good, some are a waste of time. Unfortunately, there is so bogus advice on toning, fat loss and expectations of results! Sorry, but fire hydrants don't do squat! [Pun intended] You won't see lean legs in 5 days and you won't lose 10 pounds in 10 days with most of these programs.

      Below are links to the ones I spoke about in this podcast episode:

      Squat related workout:

      Leg Lift workout

      Listen to the podcast and find out if these workout or not!

      Pumpkin spice craze! Click here to see a list of 58 items in the pumpkin spice flavor!  There's a full list of 58 things such as cheerios, special K peeps, marshmallows bagels, pretzel nuggets and more!

      Here's the LATTE calorie info for Size: Grande 16 oz. [from Starbucks] and some other specialties:
      Drink;  total calories; calories from fat
      Pumpkin Spice Latte, Nonfat, No Whip           260        5
      Pumpkin Spice Latte, Soy Milk, No Whip        310       45
      Pumpkin Spice Latte, Whole Milk, With Whip  420       160
      Caffe Latte, Nonfat, No Whip                        130        5

      Pumpkin Muffin Dunkin Donuts
      Calories: 550 Total Fat: 24 g

      Pumpkin Pie Donut- Dunkin Donuts
      Calories: 380  Fat: 20grams Fat

      If you have ever seen a Pumpkin Pie Donut (not the pumpkin glazed one, I've seen that) send me a tweet or comment and describe how it looked!

      Real pumpkin nutrition:
      1 cup (116 grams=4 oz) and just 30 calories

      Pumpkin seeds-
      1 cup (64 grams) cals-285
      fat 12 g: 2.3 g sat/6g polyunsat/3.9 monounsat carb 34g (fiber 12g) prot 12g

      Question Of the day: What is your favorite pumpkin spice food or drink? Is there another flavor that screams "Fall Season" to you?

      Now you are ready to change!

      Step 1: Fix Your Self Talk

      Learn more in this episode about how to
      • acknowledge your emotions
      • look for the origin
      • change your self-talk
      • support yourself
      Get all the most recent episodes on iTunes or download this episode here:

      Fit 244: Pinterest Workouts, Pumpkin Spice and How to make a change!

      Comment here or be social with me!

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      Grab my new book, (available in paperback) "Mindset Makeover," available at The Book

    3. Posted on 15 Jun 2018

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      What's Up!

      Apparently I didn't post this update. But so much more has happened since...

      Update Early 2017

      Where have I been....?

      Sorry I've been missing for a while...But with good reason...

      Let me update you on "where I've been and what's next!"

      #1: New Video Series called QuickFit Tips on my Youtube channel.

      eat to lose weightIf you didn't know already, I've been posting QuickFit Tips videos on the Getfittv channel on YouTube.

      These videos aren't long, but are packed with useful info, tips and suggestions!

      I plan on posting these videos every Tuesday or Thursday, so hit the subscribe button when you're watching!

      #2: NEW QuickFit Club finally 100% complete!

      This project seemed to take the longest! The workouts were the easy part, but the website.....OMG! But after three total redos, the site finally has everything I wanted!

      You'll hear more about it on the podcast but here are some of the things I'm excited about:

      * Social login (so much easier, right?!)
      * Quickfit Workout Plans 
      * Some free workout videos!
      * Nutrition information
      * More things that we'll be adding but for now, everything works perfectly!

      Check the new site out, I know you'll love it and there's more to be added!

      And finally..

      #3: More work on my house and an interruption by Hurricane! 

      * Of course, I'm also renovating a house by myself, you can see some of the progress at, there is still much to update that I've done and much more for me to do.

      * Hurricane Matthew took two weeks of my life! The week before, was prep-getting out the shutters, figuring all that stuff out and trying not to kill myself in the process! The pink star is where we live! Luckily, the storm drifted east and we didn't get a direct hit! Then putting things back to normal. Alot of missed workouts in October!!

       * Unfortunately, the events of October threw off my plan for competition. Sure, I did some heavy lifting (of a golf cart and other things) but not my usual workouts. So, I'll be revising that goal, but I will still do a competition soon! And probably a video log during prep too.

      So.... what have you been up to lately?

      Send me a tweet or visit the FitGirlUSA Facebook page and let me know, I'd love to hear your antics too!


      Fit Girl: Your Guide to Getting in Shape, podcast on iTunes Your Fitness Friend and Trainer, Kira -Fit Girl: Your Guide to Getting In Shape 

    5. Posted on 14 Jun 2018

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      In case you missed it! 2 Videos

      Be sure to subscribe to the GetFitTV YouTube channel to get these videos when they post!

      Podcast Update November 2016, Listen here. 


    7. Posted on 13 Feb 2018


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