Fit Womens Weekly Podcast

Today is big with nuggets! Is it okay to take a week off from weights? The 2021 Comeback Challenge is open for registration at Fitwomensweekly.com/new-year-comeback-challenge! A killer total body metcon challenge (see below) Caffeine talk? How this might actually help you hit new fitness PRs. The truth about caffeine and how much helps and hurts. Workout: 10 Rounds 7/7 Strict DB Presses #35 Run 150 m 5/5 DB Snatches #40 Run 150 m back to start [email protected]

This episode has several nuggets... How to eat healthy on Thanksgiving (and the day after) 3 Ways to be instantly healthier How to find motivation to workout when it's cold 2021 Comeback Challenge 5K race recap during a pandemic For more head to fitwomensweekly.com or follow along at instagram.com/trainerkindal

I asked and many of you delivered, thank you. To celebrate the month of November and the last leg of 2020, I wanted to forget about the chaos, stress, and negativity that this year has brought to so many and instead focus on the lessons and positive experiences. I asked for you to share your feel goods, and those that did, thank you. This was my favorite episode to record and I hope you walk away feeling a bit lighter and happier. [email protected] Instagram.com/TrainerKindal

We'll talk about how you can finish this year off on a strong and happy note. How can you set yourself up for success as we move into 2021? Plus, the year of the comeback... the biggest challenge I've ever done and you're the 1st to know about it. Oh, and I made bread! FINALLY. This is huge. Tips on sourdough. And finally... is something actually better than nothing? Let's talk this one out! Instagram.com/TrainerKindal Fitwomensweekly.com

In this episode, Kindal shares 8 tricks to boost the intensity of your workouts, especially if you're working out alone at home. Pushing yourself outside your comfort zone is crucial if you want results, so listen up. :) We'll also cover new recipes, a super quick Crossfit Games recap and the mini-Atalanta workout I did to celebrate an awesome event. Make sure to subscribe to get access to new episodes as soon as they're released and let's connect at instagram.com/trainerkindal

I'm going to sound insane when I say abs aren't made in the kitchen. Sure, food is important to how your body looks, but there is an element that is just as important and we're talking about it today. I'll share my favorite ab exercises and the real deal about core training. Plus, my skincare routine that's been keeping my face cystic acne free for almost a year. Instagram.com/trainerkindal Fitwomensweekly.com

These are the secrets it's taken me 36 years to learn that help cut through the BS of what's healthy and what's not when it comes to food. Some you may know, some may be new to you and refreshing to hear. I hope all 12 help. If you're interested in joining my Finish Fit & Fueled, email me Kindal(at)fitwomensweekly.com or DM me on Instagram @TrainerKindal. Would love make healthy eating easy.

If your glutes aren't firing, does that mean your butt doesn't work? Let's talk glute activation, what it means and how to get your booty working properly. Plus, the FWW Live Sweaty Selfie Contest (go to fitwomensweekly.com) and the awesome kettlebell swag. I won a fitness challenge... How to cook okra and more! Follow daily at instagram.com/trainerkindal

What makes 5 small communities so much healthier than the rest of the world? Today we're talking the Blue Zone Solution by Dan Buettner and what makes centenarians live a long and happy life. Details about their diet and day to day actions for longetivity. Plus we'll have coffee talk about vacations and mammograms. [email protected] Fitwomensweekly.com/fww-live Instagram.com/TrainerKindal

I'm currently walking on a trail on the sound side of Kitty Hawk in the Outer Banks and sharing my vacation tips with you. Why I do and don't workout on vacations, how we eat to feel great but enjoy the splurge of vacay AND... after 10 years of wedding bliss... Here's my marriage advice. Hope you enjoy this short but loaded podcast. If you do, let me know! [email protected] Instagram.com/TrainerKindal

This past weekend was the Live Your Fitness Mountain Retreat. I'd love to share the recap of hiking 3 epic trails: Looking Glass Rock Mt. LeConte Grandfather Mountain (via Profile Trail) Plus, the food, the activities, the group and the amazing sponsors. In fact, if you listen before Sept 18th, enter to win an entire swag bag at Instagram.com/TrainerKindal This trip was amazing!

Strange but true title. Even though I am not a "runner", I know a ton about running and am answering your questions plus sharing my history and why I no longer label myself as a runner. Topics: Fitness & Labels Waking up to a new mindset Fitness Retreat Breathing while running Increasing mileage Why I think running is essential for fitness And more! If you enjoy, let me know! And follow along at instagram.com/trainerkindal

Today I'm joined by friend and client, Tamara Buschel, aka: Theworkoutmama.com. She shares her story of being a healthy, fit woman one day, to be practically paralyzed the next with a neurological autoimmune disorder, Guillain-Barré Syndrome. She shares her story of recovery, strength and passion. Plus, balancing life as a mom to 4 crazy kids! Hope you enjoy. Connect with Tamara: instagram.com/theworkoutmama Are you and I friends? Get more at instagram.com/trainerkindal and fitwomensweekly.com

In a few weeks, Dan and I are going on our first vacation in years. It happens to also be our 10 year anniversary. What was my first reaction for a beach vacation? Gotta get in vacation shape. Let's talk this one out. I think you can relate. Plus, 6 tips to instantly make home workouts harder to push past your comfort zone and get stronger, fitter and results! Like the episode? Subscribe, leave a note and let's connect! Fitwomensweekly.com Instagram.com/TrainerKindal

Gran a cup of coffee, can of La Croix, or glass of wine and have some fit-loving girls chat. Are waist trainers beneficial? How to shift from wanting to be thin to wanting to be strong and have muscle? My healthy secret family granola recipe Favorite leggings Favorite current food obsessions Brands: PaleoPro Bone Broth Collagen Right Rice Sir Kensington's Garlic Sauce Perk Energy [email protected] Instagram.com/TrainerKindal Fitwomensweekly.com

For months, I've been trying to keep my head above the water. Trying to keep a gym afloat, starting a new business, adulting, and working out 8+ times per week... I crashed and burned. Here's a life update on shingles, stress and holistic ways (diet) I tried to recover. I'm also answering some fun questions on what shoes for what workouts... and why challenges are a good thing! Interested in the FWW tank or retreat? Email me at [email protected]

If you only listen to one episode of the FWW Podcast, make it this one. Annie O. Love is a Charleston native who is stronger than any woman I've met. 7 years sober and the owner of a thriving cafe sharing her passion for wellness through food and cookies... this woman is nothing short of amazing. Listen to be inspired and uplifted. For more on Annie: https://www.instagram.com/annie_o_love/ and https://www.annieolovegranola.com/ Love the episode? Let me know: [email protected] Instagram.com/TrainerKindal

Aiming to hit goals in a day or wanting to be perfect with your nutrition overnight (or life) isn't going to happen. Let's talk it out and figure out how to handle imperfections to move forward with motivation. Also Q/A: The #1 piece of advice I've gotten this week Skin care & night time routine Brazilian waxing Work flow changes since Covid Jacque's update Instagram.com/trainerkindal [email protected]

Today I'm joined by my client and friend, Jacque. She's sharing her personal health journey to lose 100 pounds and discovering along the way that the scale isn't the source of success. Her increases in fitness, strength, and health are. Each week is a new PR, a new realization on what she can accomplish and the biggest mindset change? Exercise and {mostly} eating healthy isn't about losing weight and quitting. It's a life long journey that she's now hooked on. Want to work with me? Visit fitwomensweekly.com or email [email protected] Thanks Jacque!

This is a special episode as we do a deep dive into kettlebells. The history, the different training methods, the anatomy and more. The 411 On Kettlebells: Kettlebell history and methodology What to expect when starting and how to handle the growing pains Proper progression and basic skills you MUST learn Best brands, additional equipment, and more! Enjoy and come swing some iron with me at fitwomensweekly.com/fww-live! Instagram.com/TrainerKindal

Today I'm answering questions on fitness and nutrition... like which is better: eating fruit or eating grains for carbohydrate? I'm also sharing details my ultimate 4th of July workout and the upcoming Summer Shred challenge which you can learn more about at fitwomensweekly.com Other topics covered: - Cardio isn't the devil - How to handle an unhealthy spouse - My current workout training And more! Join me for the 2020 Shred by visiting fitwomensweekly.com and getting the details. Things kick off July 20th. Support the FWW by supporting Ned: Helloned.com/fww

Today is special because after years of asking, Dan (my husband) is on the show. We talk about how we started Fit Womens Weekly, why he wanted to build a women's fitness business... his past with fitness and what fitness means to him. Spoiler... we workout for different reasons! We also share our passion for what we do and give an update on the new FWW Live studio. If you like it, please share, review and subscribe! Let's connect: Fitwomensweekly.com Instagram.com/TrainerKindal

Brittany Strother joins me to today (she was on episode 204) to discuss growing up as a black woman, how she's raising her daughter, what we (I) can do to better educate and be a part of change, and more. We cover a lot and I hope you enjoy! While some people might have a hard time asking these questions, these are the questions we need to ask to grow and learn. Thank you Brittany! Check her out at: https://www.instagram.com/princesscut_10/ Find out about FWW Live at fitwomensweekly.com/fww-live

Three weeks ago, I started taking Ashwagandha. I researched adaptogens, specifically Ashwagandha and decided it was worth a try to help balance my hormones while on oral birth control. Here's the 3 week update plus a quick lesson on adaptogens and the researched benefits of taking Ashwagandha. We'll also chat fitness, excuses, and catch up on life. Enjoy (and subscribe)! I use: GoldynGlow "Calm" powder. Have a question/comment? Let's connect on Instagram.com/trainerkindal

It's lighthearted, it's fun, and it's a way for us to learn more about one another. Today, my good friend Erin, is interviewing me and asking me questions I've never talked about on the podcast. From fitness to food to the realities of working with your spouse, I'm an open book and covering it ALL. If you enjoy, please make sure to subscribe and review. And check out more on Erin at arrivingwitharugula.com. Fitwomensweekly.com Instagram.com/TrainerKindal

Talking about pushups or proper squat form feels so trivial at the moment and I can't do it. Instead, I want to talk about love, growth, and acceptance. Yes, I'll talk about exercise but first, let's talk about what matters... #blacklivesmatter FWW Live Details: https://bit.ly/2XsEc4X Instagram.com/trainerkindal

This episode has multiple parts but mainly focuses on 2 topics: Getting out of this period of time with a more positive mindset and my personal story of exercise addiction. I address my struggles with food too, but that will have to be part 2. I hope this helps and resonates in some way to provide love, support and motivation. FWW Live Support FWW Podcast by supporting Ned: Helloned.com/fww Use code FWW

If you're on the pill is there anything you can do for hormone health/balance? If you're pre-menopausal? Trying to get pregnant? Just trying to be healthy? We're going to cover it! And what to do for STRESS hormone balance! I've already started a regiment that Dr Westie share with ashwagandha. Finally, what's with soy and dairy? Get the scoop. Get more from Dr. Westie: https://drbethwestie.com/ Instagram.com/drbethwestie Ready for FWW Live? https://bit.ly/2XdTRnv

When social distancing began, there were tips left and right on how to transition smoothly and handle the stress. But what about transitioning back into "normal" life? You're allowed to feel all the feelings, and I'm sharing mine! Even the guilt of being a gym owner. Plus, the truth about going sugar free and more. Interested in FWW Live: https://bit.ly/2SZNWRE Instagram.com/TrainerKindal

We're still walking and talking! But something crazy happened right before this walk that shook me up and inspired an important PSA! Then we get to normal business... the FWW Live studio is off to a great start. What's the #1 thing to focus on if you want to get a pull up eventually? And if your sugar cravings have been out of control, you're not alone. Here's how I'm handling it. FWW Live Trial: https://bit.ly/2YR3oDF Instagram: Instagram.com/trainerkindal Have a great week!

The walk and talk episodes continue. On today's walk, we'll talk about the changes I've accepted during this weird self isolation time. I'm becoming someone friends are asking, "who are you?" and it's the best. I'm sure I'm not alone on releasing stress through relaxing on nutrition and even changing up my lifestyle. Let me know your thoughts. And are you changing during this pandemic at all? instagram.com/trainerkindal Fitwomensweekly.net Interested in the virtual studio? EMAIL me at [email protected].

Some very different but important topics based on questions you guys asked this week. Keep the questions coming. How can you make sure the iron you eat is absorbed? With walking becoming more popular than ever, is it weird to have muscle soreness and tightness from just walking? BCAAs... what are they and do you need them? And of course, we'll catch up on life. Instagram.com/trainerkindal Fitwomensweekly.net

Get ready for some science and math as we break down how to turn home workouts into training sessions that take your fitness to the next level for strength and definition. If that's your goal. It is possible to get results with less weights, you just need to know some easy math. Let's also chat about being a small business owner, current day in the life, and answer your questions. Help support the show by supporting Ned, visit helloned.com/fww and fitwomensweekly.net

Happy Birthday to me! As tradition, I'm sharing the greatest life lessons I've learned (often the hard way) from my 36 years on this planet. Life lessons on love, fitness, self care, and general day to day living... these are the 36 rules I now try to live by. Enjoy! Instagram.com/trainerkindal Fitwomensweekly.com [email protected]

Work Life balance, it's hard! It's even harder when you aren't breaking things up by going to different designated spots for activities. You go to work to work, you go to the gym to workout... this helps mentally get things done. So let's talk about how to stay on top of work and fitness when you're doing it ALL from home. We'll chat cardio equipment, truth about home workouts, and more. Join the TTF workouts on Facebook, search "This Time Fitness Members Forum" Fitwomensweekly.com Instagram.com/trainerkindal

Note: Our studio is now closed since the recording. Have you found yourself turning to food for comfort? It's normal and you're not alone. Here's how to handle it! Is your physical strength and endurance hitting a wall? That's normal too. Don't fret, let's talk it out. Plus, a fun Q&A from you guys! Stay safe. Support FWW by heading to helloned.com/fww and using "FWW" to receive 15% off and free shipping. Also visit Fitwomensweekly.com for free training!

It's a weird time, enjoy this weird podcast as I navigate important Corona Virus fitness tips your way and work on staying on track! A few things... think to lower intensity of workouts for a healthier immune system. Why and how! The 411 on being a small business owner right now and the realness behind it all. Plus, Adam from Nutsola is sharing his passion for healthy food, fuel and movement! https://nutsola.com/ Help support FWW by visiting fitwomensweekly.com or working with me as a private client! Email [email protected]

What's the difference between CBD and Full Spectrum Hemp Oil? Is it really helpful and in what ways? Adriaan, co-founder of NED breaks it down, shares his passion for The Secret Life Of Walter Mitty & reveals the 3 pillars of life we should know and can relate to. And finally, who's Ned? Help support the show by supporting Ned, visit helloned.com/fww Have a question? Let's connect at fitwomensweekly.com

You do great all week long with your fitness and nutrition and then Friday comes around... happy hour, date night, Netflix and ice cream: Can you slow or even reverse the results you worked hard for from the week? Listen to find out! Also... getting mentally confident after injuries and more. Love this episode? I'd love to hear from you! Let's connect on instagram.com/trainerkindal or [email protected]

Should you train your chest? Are pushups, dips, and bench press okay for women to do? Apparently, there was someone going around telling women they shouldn't. Here's the answer and tips on getting stronger. How many calories should you eat? How do you figure it out? And finally, someone asked what my definition of success is. We'll dive into that one and I want to know how your definition. [email protected] Instagram.com/trainerkindal

Let's chat like two friends sitting at a coffee shop, because if you were here, I'd def want to grab a coffee. I'm letting go of all my frustrations and stresses today as we talk about handling injuries… why chronic back pain flares up, how to manage pain, rest, and focus on correcting the overall issue not just the real time pain. And how is acne and back pain related? STRESS. What can you and I do to decrease the stress in our lives even when things are at their most stressful? Let's chat and then make sure to subscribe, leave a review, and email me [email protected] with questions, topics or if you're interested in private coaching. Thank you for the girl talk!

I'm answering a listener's question about getting more toned. Is it better to lean out via diet to get your muscles to pop more or should you start lifting more and eating more to gain more muscle? But will that add fat instead of toning up? I'll also talk protein and why it's the #1 macro nutrient and the stupidity behind the Crossfit keto diet fad (that isn't real). For coaching, email: [email protected] Instagram.com/trainerkindal

When Rosella first came to my studio, I had no idea the woman I meeting and how inspiring she would be for me. She's done it all and continues to do more. At first, she mentioned she was stopping the carnivore diet. I thought, "Interesting, I might want to talk to you about your experience on my podcast." Then, she mentioned she was training to hike Mt Kilimanjaro. Next, she casually mentioned she had owned a goat farm and sold homemade goat milk soap. Then she told me she had been a paramedic and fire fighter. Oh and now she's my esthetician and massage therapist. And client, who's lost over 25 pounds and growing every day a new passion for fitness, health and powerful mindset. Yup, I needed her on this podcast! Get ready to be inspired. Charlestonmassagespa.com [email protected] Instagram.com/trainerkindal

Why are all lists always the best of. What about worsts? Today, I'm sharing my favorite things in terms of fitness, supplements, foods, and more. Plus, my worst things. We'll also chat about the biggest mistakes women make when wanting to change their bodies whether with weight loss, fitness, and more. Have a question? [email protected] Instagram.com/trainerkindal

Let's break it all down to establish realistic expectations with fitness and body goals. How much weight can you realistically burn per day, per month, etc? How long will it take you to hit your goal? The science, the math, the real answers. What about if you just want to add muscle? How long will that take? You're about to find out. Don't be disappointed if things don't happen at Amazon Prime speed. Set yourself up for success and long term rewards. [email protected] Instagram.com/trainerkindal Instagram.com/plansmart_eatreal

Today's episode has a little for everyone... How to modify workouts and deal with chronic back pain? Want to get back into working out but feeling lazy? Here's how to get going! What's the one daily habit I refuse to ever give up no matter how busy life gets? The best hack about returning Amazon Prime? When should you go up in weight? And more! Instagram.com/TrainerKindal [email protected]

It's a question and answer kind of day. We'll talk: How to cut back on sweets after going ham over the holidays. Are 200 calories of cake the same as 200 calories of broccoli? Do fitness trainers follow their own programs? Best butt exercises? And more! Follow along at instagram.com/trainerkindal or email [email protected]

Happy New Years! Let's chat about resolutions. Are they something you make and are they something you should avoid? Everyone says something different. I'll breakdown how to make resolutions work for you and maybe give you the green light to avoid them. Each person is different and it's important to figure out what works for you. Hopefully, I'll help! [email protected] Fitwomensweekly.com

The ups, down, growth and goals over the past 10 years have been all over the place. Today, let's take a look at the successes and failures over the past decade when it comes to my body, businesses, and life. Plus, the mindset shift that's taken place from being 25 to 35 and more. Hopefully this will inspire you to look at your decade of growth! [email protected] Instagram.com/Trainerkindal

Planning on making big goals for 2020? Today's podcast will set you up for success by sharing the biggest mistakes people make when going for big fitness/weight loss New Year's Resolutions and how to go into the year with a great plan of attack. Plus, Geno Palate macros, holiday updates and more! Make sure to subscribe and leave a quick review! Happy Holidays!