How You Breathe Is How You Live: Why You Should Do Breath Work
Today’s episode is different — instead of nutrition and physical fitness, we’re talking about something that could be called mental fitness. More specifically, we’re talking about breath work.
In episode 253 I shared with you a couple of ways I like to reduce stress. Breath work is one of these things, and today I’m interviewing breath work facilitators Kim Richter and Jake Parent whose classes me and my husband have gone to since the fall of 2021. That’s close to 2 years and we keep going back or more!
In this episode you’ll learn:
- What breath work is - Who is it for - How can it help high achievers, goal oriented people - How breath work and its effects are different from meditating or journaling - What happens in a breath work class - Real life examples of how breath work has changed people’s lives, including how Jake went from being “angry all the time” (in his words!) to calm, relaxed and present.
Join my FREE Facebook group, called Fit & Fueled! I’m going LIVE there every Monday and sharing information that won’t be found anywhere else. Join here: https://www.facebook.com/groups/3749310108425193
Get my brand new guide, Lean Ladies Calorie, Protein and Workout Blueprint here: https://kerstenkimura.lpages.co/lean-ladies-blueprint/
This guide will teach you:
How to set your calorie goal, whether you want to lose weight, or maintain your weight and put on muscle, or even gain weight to increase your muscle mass even more
How to determine your calorie goal, using a specific formula that you don't find when using online calculators. You'll learn how to customize it for YOU — because you are unique!
- How to set your right protein amount
- What are the foundational exercises that should be a priority in each one of your workouts
- Which exercises to add on to those foundational ones, to build a toned look and fit physique
- Workout templates and video demonstrations for each exercise.
If you want to look like you actually lift weights, you need this guide. It will save you a lot of time because you'll have a clear guide to follow, instead of trying to just figure things out on your own!
Get your guide here: https://kerstenkimura.lpages.co/lean-ladies-blueprint/
Mistakes To Avoid When Setting Your Own Macros
It's totally cool if you want to set your own macros if you know how to do it! But there are some common mistakes that women make when setting their numbers.
Check out today's podcast to see what these mistakes are, so that you can avoid them when setting your own macros.
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https://www.youtube.com/watch?v=uVebZGT1LFk
In this episode, you’re going to learn how to make the most out of your coaching if you choose to hire a coach to help you.
I have had coaches since 2017 and I have learned something from each of these relationships.
Many of the points that I’m sharing today are applicable for any area of coaching, and some are specific for macro coaching and/or personal training.
I hope you find this episode helpful and that you have better understanding of what to look for in a coach and what you should do on your part to have the most success possible.
Get in touch with me:
Blog: https://urbanjane.co/blog
Instagram: https://www.instagram.com/kerstenkimura/
Pinterest: https://www.pinterest.com/urbanjaneco/
Apply to work with me: https://www.cognitoforms.com/UrbanJaneLLC/_11CoachingApplicationShort
Get my free guides here:
1. Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/
2. Fit Physique Formula FREE Protein Guide: https://kerstenkimura.lpages.co/fit-physique-formula/
3. Get started with macro nutrition with this quick video course, delivered right into your inbox: https://kerstenkimura.lpages.co/starting-macros/
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https://www.youtube.com/watch?v=Sl0CX1UR884
Today’s episode is for those of you who are new to the gym and might feel a bit intimidated by the gym environment.
If you are thinking:
Is everyone watching me?
I don’t know what to do and this is embarrassing!
I wish there was someone who I could ask how to do this…
I look silly, I should probably just leave
then this episode is great for you.
I will also talk about what are some unwritten rules of the gym that you should know about.
Join my FREE Facebook group here: https://www.facebook.com/groups/3749310108425193
Get my FREE Lean Ladies Calorie, Protein and Workout Guide:
Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/
Get in touch with me:
Blog: https://urbanjane.co/blog
Instagram: https://www.instagram.com/kerstenkimura/
Pinterest: https://www.pinterest.com/urbanjaneco/
Apply to work with me: https://www.cognitoforms.com/UrbanJaneLLC/_11CoachingApplicationShort
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https://www.youtube.com/watch?v=ZnBwNRISNr0
Today I am joined by women’s fat loss coach Laura Cavallo. Before finding real balance with food and healthy movement, she spent years struggling with unhealthy eating behaviors, such as overeating, binge eating and binge drinking.
Today she is passionate to help women to overcome these issues and also lose body fat using her unique method that doesn’t involve calorie and macro tracking.
Laura says that cravings are normal and part of life. Her approach to dealing with cravings is not to avoid what she calls the “yum foods” but actually learn how to allow them in moderation.
She’s a big advocate of getting to know our cravings triggers, such as hormonal health, certain life situations and understanding when cravings are a result of simply being disconnected from our bodies’ signals.
Laura has developed a TREATS system to help us understand our cravings and manage them, so that we can be healthy and lose body fat in a sustainable way.
Learn more about Laura Cavallo here:
Instagram: https://www.instagram.com/lauracavallo__cravings_coach/
Team Instagram: https://www.instagram.com/lauracavallo__cravings_coach/
Website: www.lauracavallocoaching.com
Take Laura’s FREE cravings quiz: https://www.tryinteract.com/share/quiz/60db675d02b5ad001728e7b0
Get my free calorie guide called Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.lpages.co/lean-ladies-blueprint/
Check out some inspiring success stories: https://urbanjane.co/client-success/
To work with me, fill out the application here: https://urbanjane.co/apply
Get in touch with me:
Blog: https://urbanjane.co/blog
Check out some client success stories: https://urbanjane.co/client-success/
Instagram: https://www.instagram.com/kerstenkimura/
Pinterest: https://www.pinterest.com/urbanjaneco/
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https://www.youtube.com/watch?v=QYSKSXgFCIs
Are you feeling overtrained and burnt out?
Learn about the 3 phases of recovery that you have to go through in order to fully recover.
Is Your Metabolism Slow? FREE guide to faster metabolism: https://kerstenkimura.lpages.co/slow-metabolism/
Inspiring success stories: https://urbanjane.co/testimonials/
Don’t have a period? If you lost it due to overtraining and under eating, find out how to get it back: https://kerstenkimura.lpages.co/how-to-eat-for-ha/
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https://www.youtube.com/watch?v=-WM2Jh9qfV4