In this episode: Exposing false fitness claims like lose 10 pounds in a week or get a flat tummy in 7 days, a complete guide to meal prep for saving time, calories and reaching your goal faster, and Practical Strategies to Prevent Fitness Self-Sabotage.

Videos, Creators and Links mentioned in this episode:

• Motivation in Minutes https://www.youtube.com/watch?v=gsMAUado2u4
• Practice Makes _____ https://www.youtube.com/watch?v=Un8mnaSpxJA
• Fitness Makeover 28-day Program https://kiralangolf.systeme.io/4a7f5397
• FREE 7-Day Mind Body Program https://fitgirlpodcast.com/show/7-day-mind-body-makeover/

NEW! Mind Over Body: Mindset Makeover Available now at lulu.com bookstore: (coming soon to Amazon and other retailers)

• Paperback
• eBook

Asked discussed in Training Section:

• Strongly Recommended: https://www.youtube.com/@DoctorMike Gives straight info on diet claims, fitness and health topics
• “8 Things Nobody Tells You About Belly Fat" by Gravity Transformation - Fat Loss Experts https://www.youtube.com/watch?v=UT7ZoZmtfJA&t=34s&pp=ygUs4oCcOCBUaGluZ3MgTm9ib2R5IFRlbGxzIFlvdSBBYm91dCBCZWxseSBGYXQ%3D
• "Can You 'Spot Reduce' Fat? Myth-busting the Metabolism of Fat Loss" by Jeff Nippard https://www.youtube.com/watch?v=XM1JPtF_vdA&pp=ygVCQ2FuIFlvdSAnU3BvdCBSZWR1Y2UnIEZhdD8gTXl0aC1idXN0aW5nIHRoZSBNZXRhYm9saXNtIG9mIEZhdCBMb3Nz

================================= How to work or connect with me: ================================= 💪🏻 One-on-One Consulting https://calendly.com/fitgirlusa/ 🎉 Start Your 28-Day Fitness Makeover: Includes Workouts-What to do, Nutrition-What to eat, Mindset-Find your focus! https://kiralangolf.systeme.io/4a7f5397 🏋🏻 Workout Motivation Wear: https://fitgirldesigns.com

================================= Free Guides: ================================= 🤫 Top 10 Weight Loss Secrets https://tinyurl.com/fitgirlusa 🤩7-Day Mind Body Makeover https://tinyurl.com/bodymindfitness

========================================= Workout Gear I use and Recommend* ========================================= Resistance Bands: https://amzn.to/4gw0SaL Adjustable Dumbbells: https://amzn.to/3VYDMkQ PowerBlock ( I use & LOVE!) https://amzn.to/3VYDMkQ Exercise Mat Thick Padded: https://amzn.to/3tLHGCv Yoga 1" Thick Mat: https://amzn.to/3sg9Vsl Yoga Blocks: https://amzn.to/3tKfgIQ (Always good to have two for various poses and stretch classes!) Stability Ball: https://amzn.to/40ejsN6 (For most women Medium size, Small if 5 ft or under) Mikolo Cable Pulley System: https://amzn.to/41V7n2y See my Mikolo Cable Pulley System: Video Review here https://www.youtube.com/watch?v=v7V9Mk-70zk

*Some product links are affiliate links, meaning I'll receive a small commission if you buy something and it helps support the channel to keep it free! Thanks!

================ Podcasts ================ Podcast: Fit Girl Your Guide to Getting in Shape: Training, Nutrition and Motivation Website: https://fitgirlpodcast.com YouTube Podcasts Playlist: https://www.youtube.com/watch?v=L7quv5EPKsE&list=PLI3lVmSlJqa410oMgropZuk1dng8HTqvT&pp=gAQBiAQB Available on Spotify, Apple Podcasts, YouTube and all other major podcast outlets.

Podcast: Strong and Powerful https://strongandpowerful.podbean.com/ YouTube Channel: https://www.youtube.com/@Strongandpowerful

====================
Popular YouTube Playlists ====================
Nutrition Guides: Proper Nutrition plays a huge role in results for definition, strength and tone. Learn what you should be focusing on in nutrition to get fastest results. https://www.youtube.com/playlist?list=PLI3lVmSlJqa6JJ4T4YhFM2x6Hep_HfbkO

Motivation: https://www.youtube.com/watch?v=j_F8pBfg3B4&list=PLI3lVmSlJqa5CKtwQxLwM5mH5jmXIFTMI

Relaxation, Affirmations and Meditations: https://www.youtube.com/watch?v=WzLPmRch-8k&list=PLI3lVmSlJqa51fw2lgK7NdovU5TbpP1dg&pp=gAQBiAQB

Frequency Healing, Sound Wave Therapy, Yoga Music Playlist: https://www.youtube.com/watch?v=drmpyte7hgA&list=PLI3lVmSlJqa7KVqldQx0kjk17Ym9NGhj0

Follow along exercise classes: https://www.youtube.com/@Fitnessmakeover/playlists?view=50&sort=dd&shelf_id=3

My Amazon Favorites Programs: Amazon Prime (I can’t live without it!): https://amzn.to/40hUX1I Amazon Fresh: https://amzn.to/3SjqsX7

This video description contains affiliate links. If you click on one of them, I may receive a commission, but this will not affect your pricing. Thanks for your support!

Licensing Images, Video and Sound Effects provided by canva.com Music DigitalJuice.com

==================== Social Media & Websites ====================
Facebook page https://www.facebook.com/fitgirlusa Instagram @fitgirlpodcast Twitter (X) @fitgirl https://fitgirlpodcast.com https://fitnessmakeover.com https://fitgirldesigns.com

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Training: Big 3 Strength Training Mistakes Everyone Makes and How to fix Nutrition: Carbs vs. Fats: What You Really Need for Fat Loss Mindset: 3 tips How to Stay Consistent When Motivation Fades

Important videos to watch on these topics Macros Made Easy Quick Guide to Proteins, Carbs, Fats | Macros for Weight Loss https://www.youtube.com/watch?v=_e93z6muimI

The Multi Meal Plan Increase Metabolism, Melt Fat Stop Cravings! https://youtu.be/DJ9mu6mM_JQ

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Work with me https://calendly.com/fitgirlusa/

Mind Over Body: Mindset Makeover available at lulu.com bookstore.Coming soon to Amazon and major book/ebook sellers.

28-day FitnessMakeover Includes Workouts-What to do, Nutrition-What to eat, Mindset-Find your focus! https://kiralangolf.systeme.io/4a7f5397

Training Discover the most effective workout strategies for fat loss after 40. This video covers tips for maximizing workout time, focusing on compound movements, using supersets, and tracking progress to achieve health, strength, and longevity. Learn how to balance intensity, recovery, and consistent effort to see long-lasting results.

Nutrition Learn how to create balanced meals that support sustainable fat loss and muscle growth. This video highlights the importance of protein, green vegetables, and proper meal planning, especially for those over 40. Build meals that fuel your metabolism, aid in recovery, and help you reach your fitness goals

Motivation/ Mindset Discover how perfectionism and unrealistic expectations can derail your weight loss journey. This video explores the dangers of the all-or-nothing mindset, self-criticism, and emotional eating while offering practical tools like SMART goal setting and mindful eating to help you stay on track. Embrace progress over perfection to create lasting habits and achieve your goals.

FitnessMakeover.com Fitgirlpodcast.com Fitgirldesigns.com motivation workout apparel

Support Fit Girl Guide Podcast by contributing to their tip jar: https://tips.pinecast.com/jar/fit-girl-guide-podcast

Find out more at https://fit-girl-guide-podcast.pinecast.co

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Uncover simple steps to nail Accountability in all three fitness components training, nutrition and mindset. Plus, one simple action you can take to change your mindset immediately!

More secret slip-ups that can mess with your progress and keep you from hitting your fitness targets. I’ll break down these common pitfalls and offer practical tips to overcome them. I highly recommend visiting and bookmarking https://www.calculator.net/protein-calculator.html many good calculators and usable fitness information.

Claim a free copy of the ebook "Top 10 Weight Loss Secrets of Personal Trainers" click here: https://rb.gy/owcpt4

Work with Me: 1 on 1 Personal Training and Health Coaching: https://strongandpowerful.podia.com/coaching

Check out Motivation Workout Wear on Shopify: https://fitgirldesigns.com

Links to latest YouTube Videos Unlock Fat Loss with EFFECTIVE, PROVEN Food Pairing! https://youtu.be/SI_0j9e_DFI Quick Guide to Proteins, Carbs, and Fats | Macronutrients Made Easy https://youtu.be/_e93z6muimI Back Pain Relief and Better Posture from One Unexpected Exercise https://youtu.be/FWGNkj_8kBQ

Episode Notes

Little known mistakes that can undermine your efforts and keep you from reaching your fitness goals. Part 2 of Fitness Mistakes.

Nutrition: We'll discuss three easy-to-fix nutrition mistakes that can lead to significant weight loss.

Training: Discover three surprising training mistakes that actually make your workouts less effective.

Mindset Motivation: Uncover three ways your mindset can subtly discourage you from achieving your goals.

I’ll break down these common pitfalls and offer practical tips to overcome them.

A Weight Loss Journey What I Wish I Knew Sooner https://studio.youtube.com/video/7Hi4UpNNR1s

Carb and protein in a 3:1 or 4:1 ratio within 30-60 minutes after exercise. Approximately 1.2 to 1.5 g/kg per lb body weight of simple carbs (dextrose, sucrose) with 0.3 to 0.5 g/kg per pound of bodyweight of a quality protein.

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Episode Notes

Watch the video "Weight Loss Myths That Wasted My Time: What I Wish I Knew Sooner" https://youtu.be/7Hi4UpNNR1s and see my first ever fitness picture! Leaving my comfort zone by sharing photos of my decades of fitness! Over 40 to be exact!

In this quick episode I review the myths and a few other happenings!

Please share the video and the podcast.

Help out the show by doing a review! Thanks!

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Episode Notes

The first in a three part series of Fitness Mistakes that hold you back from reaching your goals. In this episode, three common mistakes for each nutrition (actually 4), training and mindset/motivation and how you can fix them easily to get on the fast track to the body you want.

Let me know in the comments or email if you've done of any of these mistakes!

Videos mentioned in this episode that 'll want to check out!

• 10 Common Nutrition Mistakes That Are Holding You Back
• https://www.youtube.com/watch?v=9BZkNhpqKlA
• Unlock Your Fat Burn Mode! Powerful Hack For Faster Fat Loss!
• https://www.youtube.com/watch?v=UbCk-VcSwbE
• Weight Loss Workout (Sets and Reps Included) | Burn More Calories to Lose Fat!
• https://www.youtube.com/watch?v=pymMovRVo2E
• 5-minute Fat Burn Micro Workout #2 | Lean Sculpted Tone Body
• https://youtu.be/z3c_BziqjuQ
• Micro Workouts Playlist
• https://youtu.be/LhyL09YuL78?si=8dgNbApA-NWs2Nzu

Support Fit Girl Guide Podcast by contributing to their tip jar: https://tips.pinecast.com/jar/fit-girl-guide-podcast

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Episode Notes

In this episode, I’ll explain three (3) of the top time saving methods that will get you effective workouts in minutes, I’ll share my favorite short workout plan to maximize time that can be done in the gym or at home to get great body shaping and weight loss results. Plus, I’ll explain to you how the mindset of adaptability can help you reach your fitness goals faster and give you a power phrase to use when you get stuck.

Video 4 minute Workout Time Saver Workout Link https://www.youtube.com/watch?v=NLMPzkC5UdU

Micro Workouts 4-10 minutes Playlist Link https://www.youtube.com/watch?v=LhyL09YuL78&list=PLI3lVmSlJqa5Qs3-KXvGv85NokyTH9OmN

Websites fitnessmakeover.com fitgirlpodcast.com

Youtube.com/fitnessmakeover

In the App store search workout timer.

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Ab training: the good, the bad, the common mistakes. In this chapter, we delve into the secrets of abdominal training and Uncover the six mistakes holding back your ab progress plus I'll reveal three powerful tips to sculpt the midsection you've always wanted.

Stability Ball Total Body & Deep Core Workout on YouTube: https://youtu.be/IKWCB4XMEsk?si=gVn26AjbYYTD03Wr

Weight Loss Workout 12-week Gym Training Program. https://fitness-makeover.aweb.page/p/153e1ed8-ea02-4631-b2c6-be07f7e83b16 End the Frustration: Unlock Your Lean Body Faster with this Proven System for the Perfect Workout!

28-day FitnessMakeover www.fitnessmakeover.com

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Is your fitness motivation fading with March? This episode reveals why resolutions fail (usually by March), Spells out how to plan for fitness success and equips you with a FREE guide to keep you reach your goals and stay on the right track towards your dream body.

Visit fitgirlpodcast.com or fitnessmakeover.com for the link to the free guide, or click here!

Watch on Youtube: https://youtube.com/fitnessmakeover

Motivation Apparel Store: FitGirlDesigns.com

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