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How to avoid gaining the lost weight back?
First of all, we should not be interested in quick weight loss, but we should be interested in sustainable weight loss.
Many people regain back the weight they lost, and of course, that's discouraging. You end up in a diet cycle, where you try the next one and next one, always losing and gaining the same weight.
In today's episode, I'm sharing 4 most common mistakes that people make, and as a result, they're not able to maintain their weight loss results.
By avoiding these mistakes, maintaining our weight becomes much easier.
Not sure where to start your fat loss? Get one of my two guides, or even both of them!
Your Ultimate Protein Guide, Fit Physique Formula:
https://kerstenkimura.lpages.co/fit-physique-formula/
This is your #1 step when you start with macro nutrition, because it's all about the importance of #1 macronutrient -- protein. This overlooked macronutrient is often the one that gets your fat loss and muscle building started.
Get my Lean Ladies Calorie, Protein and Workout blueprint:
https://kerstenkimura.lpages.co/lean-ladies-blueprint/
This guide will tell you exactly how many calories and how much protein you should eat to get the results you want. Whether you want to build muscle or lose fat, you will find detailed answers here.
My website: https://urbanjane.co/blog/
Instagram: https://www.instagram.com/kerstenkimura/
Subscribe to this channel for more helpful content on muscle building, fat loss and healthy eating.
My website: https://urbanjane.co/blog/
Instagram: https://www.instagram.com/kerstenkimura/
Subscribe to this channel for more helpful content on muscle building, fat loss and healthy eating.
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https://www.youtube.com/watch?v=6jQDmoew2ow
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what-are-wholeistic-macros-+-my-approach
The #1 thing you MUST do, to start losing fat in a healthy way, is to work on your protein intake. Get my FREE guide to learn exactly what your first steps should be: https://kerstenkimura.lpages.co/fit-physique-formula/
In today's episode, I want to share with you my approach to health and wellness, and how I use macro tracking as the foundation for it.
Macros are an important part of what I do, but there's so much more to health than just that. The other three pillars that are really important parts of what matters to me, are
- Hormonal health (including decreasing toxic load that comes from our environment)
- Workouts
- Stress management, mindset and spiritual health.
You will never hear me say, "Just try harder to hit your numbers" when you don't meet your macros, or "No pain, go gain" when it comes to workouts.
I want to know how you're doing, are you eating good quality foods, are you implementing self care, and what we can do together to optimize your health.
Thanks for tuning in! Please share with anyone who might need to hear this.
Want to start building stronger, leaner physique, feel healthier and more energized?
Get my FREE Protein Guide, Fit Physique Formula: https://kerstenkimura.lpages.co/fit-physique-formula/
It's 100% free and it will answer nearly any question you may have about protein and how it can help you achieve your physique, fitness and health goals.
Work with me: https://urbanjane.co/macro-coaching-with-kersten/
Follow me on Instagram: https://www.instagram.com/kerstenkimura
Beautycounter - safer skincare: https://www.beautycounter.com/kerstenkimura
Dr Gabrielle Lyon and Muscle Centric Medicine - https://drgabriellelyon.com/
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https://www.youtube.com/watch?v=ywFkqqPDdbc
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Episode 271
Before we start today’s episode, here is the winner of $50 Amazon gift card! The winner is F&F at 55. If you are listening, please contact me via social media and I will send you your gift.
Recently, I have done quite a few quest interviews with my former clients. My goal is to inspire you and show you what’s possible when you have the right guidance, when you trust the process and put in the work consistently.
Today’s episode is not an interview, but I will share some of the recent wins from my clients through their own words, that I’ve read or heard about during our weekly check ins.
Many of these women whose comments you hear today, are either in the process of a reverse diet, or already on the other side of it and now in the fat loss phase. There is one example where the person’s goal is not weight loss but sleep, and she is seeing improvements too.
I hope you enjoy today’s episode! If you need help with your goals please reach out, I am happy to work with you.
Here are the client interviews that you may want to check out:
Client Success Story: From Overtraining and Food Restriction, to Real Health With Priscilla Bezzi: https://youtu.be/bu-6jZ8ZWGU
iTunes: https://podcasts.apple.com/us/podcast/from-overtraining-and-extreme-food-restriction-to/id1576402022?i=1000528766564
Client Success Story: Losing Weight and Keeping It Off at 68 Years Old with Pamela Gilbert-Snyder: https://youtu.be/b13WvvaOgNU?si=jCs43hLDJzT_zkPY
iTunes: https://podcasts.apple.com/us/podcast/client-success-story-losing-weight-and-keeping-it-off/id1576402022?i=1000623684477
Client Success Story: Building Muscle & Getting STRONG in her Mid 40s With Stephanie Hansen: https://youtu.be/qAJJ2FZwUu0?si=bv2AzvgtJYxBlAZM
iTunes: https://podcasts.apple.com/us/podcast/client-success-story-building-muscle-getting-strong/id1576402022?i=1000627473775
Client Success Story: Losing the Lockdown Pounds and Gaining Muscle with Carolyn von Behren: https://youtu.be/w5I52ToYlVA?si=VCAEevC3lyfUT5Iw
iTunes: https://podcasts.apple.com/us/podcast/client-success-story-losing-the-lockdown-pounds/id1576402022?i=1000629807495
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 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=6FFNQfhLsR8
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The 2 most common mistakes I see women make when wanting to lose fat, is cutting their calories unreasonably low and not paying attention to their protein intake.
Get my FREE guide to learn how to start losing body fat and get leaner in a truly HEALTY way, by focusing on protein first: https://kerstenkimura.lpages.co/fit-physique-formula/
I'm not exaggerating when I say that strength training has changed my life.
It helped me to get rid of my eating issues, and it has made me much stronger physically and mentally.
If you are still doing tons of cardio every day to just burn more calories, and you feel like there's no point in even going out if you can't run for at leat 45 minutes ("anything less than that is pointless!") then please watch this video.
Get your FREE Fit Physique formula Protein guide that helps you get stronger, fitter, leaner, and increase your energy: https://kerstenkimura.lpages.co/fit-physique-formula/
Work with me:
https://urbanjane.co/macro-coaching-with-kersten/
Follow me on Instagram: https://www.instagram.com/kerstenkimura
Book a single 60-minute call: https://urbanjane.co/the-solution-session/
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https://www.youtube.com/watch?v=7s3LrBrIyP8
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BODYW
bodyweight-toe-touch-example
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https://www.youtube.com/watch?v=waRM4N1wjQ4
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bodyweight-back-extension-example
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https://www.youtube.com/watch?v=VuYFL32wPvE
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slow-sit-ups
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 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/
...
https://www.youtube.com/watch?v=rOwV1D3u_1w
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video/mp4
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resistance-band-pulse-squat-example
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https://www.youtube.com/watch?v=aonrHVpasZY
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vacation-recap-food,-fitness,-fun-and-3
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/
In today’s episode, I’m going to do a recap of my most recent vacation to California.
We lived in the Bay area for about 5 years and this was our second trip back since moving to Arizona in 2021.
I had the most amazing time catching up with old friends, taking time off from work (for the most part), visiting some of our favorite places and getting some great sleep.
You’ll hear what my eating and movement looked like while away. I don’t track food or do my usual workouts when on a vacation, so you’ll hear what it all looked like this time.
I will also share the three takeaways that I have from this trip, looking back to it.
To check out my other vacation recap, check out episode #156 where I talk about my spring vacation to Hawaii: https://youtu.be/Whdh9tIEqxw
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=ezgp3n-8m5c
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