Fit Womens Weekly Podcast

We know that as we get older, fertility drops... but when and why? Dr. Jane Frederick is a fertility specialist dropping tons of info nuggets in this episode. - What age does egg count/health take a nose dive? - What can you do to stay a fertile as possible? - If over 35, when should you talk with a fertility doctor if trying to conceive. - What does it take (and cost) to freeze eggs and even unfreeze them? We cover it all and more! Learn more at: www.drjanefrederick.com www.instagram.com/drjanefrederick/ Fitwomensweekly.com www.instagram.com/trainerkindal/

Today's Q/A, I answer: 1. How do you track food to get the most accurate information on calories and macros eaten per day. 2. Dealing with an injury? Tips to work around it and focus on what you can do. 3. Ideal length of refeed periods? And more! I share a great workout and give several important updates. [email protected] www.instagram.com/TrainerKindal

This series is quickly becoming my favorite! Becks and I have been internet friends for 8 years and I can't believe this is the first time she's been on the podcast. How did this non-athletic, last picked for kickball girl become a level 2 Crossfit coach? And with all that fitness, why did she create a cookie baking company? Listen to learn how to have your cookies and eat them too! Connect with Becks: www.instagram.com/baked.by.becks/ Share your thoughts with me! [email protected] or https://www.instagram.com/trainerkindal/

As always, thanks for the great questions! Keep them coming and never hold back! Today's FWW chat: 1. What it's been like to own a fitness studio during 2020 and 2021. 2. 8 fitness lies I seriously wish were true! Spoiler... waking up at 5am NEVER gets easier! 3. Must have kitchen gadgets to optimize making your own clean food! And more... like the workout of the day! Connect at www.instagram.com/trainerkindal or email [email protected]

Part of the Fit With Friends series, my client and friend Emmy, shares her personal experience with being diagnosed with 3 autoimmune diseases over the past 10 years. And while many would slow down, Emmy shares how she keeps going and being a positive influence on her family and me. Lupus, Vitiligo, and Polymorphic light eruption doesn't stop her. Listen in to hear Emmy's story! Have a story to share or want to connect? Email me at [email protected] or www.instagram.com/TrainerKindal

So many great questions coming in for this episode! - What does a nutritious, balanced diet look like? And tips to make it easier. - The 5 elements I make sure all total body workouts included to be balanced. - How to avoid late night binge eating when you're stomach is growling? And more! Connect www.instagram.com/trainerkindal and [email protected]

Dasha is a registered dietician focusing on GI health, autoimmune disease and nutrition and athletes. She's sharing her passion and loads of info to help explain: Gut health and inflammation What is a Dutch test and GI mapping? Is there really a nutrition connection with most autoimmune diseases? What's not normal when it comes to daily GI habits? And more! Connect with Dasha - www.instagram.com/Dashafitness Www.coreperform.com Have a thought? Let me know! www.instagram.com/Trainerkindal or [email protected]

You asked and I love answering! This week's questions were fire. Let's cover: Is whey protein safe for women? What are the pros and cons? Why do you lose weight faster than you're able to build muscle? Without going too deep and making thing confusing, I love this question and hope my answer explains things! Typical breakfast and why my answer really doesn't matter. Plus more! Have a question? Let's chat. [email protected] www.instagram.com/TrainerKindal

The series continues! Another friend, client and training partner, Megan, is sharing her journey to being healthy and fit. As well as the struggles: Eating vegetables when you're not a veggie lover. Raising a naturally competitive tween, and sharing a fit lifestyle with a family. Listen in and join the convo and share the laughs. Let's connect: www.Instagram.com/TrainerKindal [email protected]

In this very personal and open episode, I share my experience with disordered eating. This is a sensitive topic and if you find it triggering, please skip this one. I'm opening up on my self confidence issues, my addictive personality and the aim for being in control that lead me to be consumed by food, or lack of food. Please be sympathetic and leave harsh comments to yourself. This is to share my experience in helping you learn more about me as a trainer and person.

Let's talk training! Specifically, high rep, low weight workouts versus low rep, heavy weight workouts. What are the benefits of each and can you get toned and strong from both? Plus, the seasons of fitness and motivation. It's okay to have eps and flows with workouts and training goals. The SS Strong Challenge kicks off tomorrow and you're invited! And finally, let's talk food! Plan Smart Eat Real kicks off in 20 days. Join me and 14 other ladies. Email or DM for info! [email protected] www.instagram.com/TrainerKindal

So much to chat about today: Books, daily caloric intake, FWW app progress, fitness on vacation and of course... Vitamin D. Why is Vit. D deficiency so common? What's the difference between sunshine and supplements? And why is Vitamin D not a "normal vitamin?" And more! Have a question or interested in PSER? Email [email protected] www.instagram.com/TrainerKindal

Why is alcohol metabolized before other macronutrients? What makes it classified as a macro and what makes it different than the other 3 (protein, fat, carbohydrate)? Plus, the truth (science) behind the most common supplements (pre workout, post workout, protein, etc), the best resources for building strength, the workout of the week, and details on Plan Smart Eat Real. Have a question or interested in PSER? Email [email protected] www.instagram.com/TrainerKindal

Today's show covers a wide variety of awesome topics: The workout of the day is an awesome 90s EMOM, also shared on Instagram. Dare to be motivational but not inspirational. Exercises and tips for Carpal Tunnel. Is it okay to be self conscious when you workout due to skin, jiggle, etc? And meal prep tips! Thanks for listening! Share with your friends to help spread the FWW love! [email protected] www.fitwomensweekly.com www.instagram.com/TrainerKindal

Another Fit With Friends episode! My friend Tarrah recently began her journey to sobriety and was open to share it with us. The why's, how's and benefits of 54 days dry. Plus, why she decided to pick up her first weight at the age of 40 years old and how her body and life has changed. Enjoy this personal story! Connect with Tarrah at: https://www.instagram.com/gypsyfollowing_internalcompass www.Fitwomensweekly.com www.instagram.com/TrainerKindal

I recently received a listener's question on anterior pelvic tilts. What it is, how to know if you have one, and how to fix the tilt. This is perfect since it's something I am working to fix too! Other topics today: - How to workout as we age? Cardio, strength, yoga, and more. - Is it okay to mark sexy time as exercise sometimes? - And more! Listen in for all the fitness talk. [email protected] www.Fitwomensweekly.com www.Instagram.com/Trainerkindal

Today kicks off my special series of having friends and listeners on to tell their stories of strength, motivation and transformation. Today is with my friend Bryna as she shares how exercise fits in her life. How she was able to get stronger during 2020 and the mental gains fitness brings to help heal from postpartum depression and being overworked in her career. Enjoy and join the convo: Let's connect at www.fitwomensweekly.com www.instagram.com/trainerkindal [email protected]

Thanks for listening in! This week I got some great questions to cover. If you ever have a question, reach out and ask! - What's the best pushup for for women? Knee pushups okay? - I love to run but also do Crossfit. Is it okay to run after a CF workout and what are signs of overtraining? - What's the secret to doing hack squats correctly? Spoiler: you won't like my answer. And more! Let's connect at www.fitwomensweekly.com www.instagram.com/trainerkindal [email protected]

Today's show covers a ton of great topics: 1. Don't let other people's assumptions about your abilities stop you from going after big goals! Sharing some personal stuff here. 2. The Summer Shred kicks off Monday! A quick overview of why you want to do this. 3. Listener questions: Macros, burning body fat and gaining muscle, kicking sugar cravings, and what a week of training looks like. Let's connect at www.fitwomensweekly.com www.instagram.com/trainerkindal [email protected]

This was the adventure I've been craving for years. Today I recap my 11th women's Live Your Fitness Retreat. I took 10 ladies on a 22 mile hike through the Black Mountains of NC. We summited Mt Mitchell, witnessed amazing views, and pushed beyond our limits. I'll cover the trails, the food, all 3 hikes, and the sponsors. Make sure not to miss out on the giveaway found at www.instagram.com/trainerkindal Ready for the S.Shred? Email [email protected]

Thank you to those that submitted questions~ In today's show: - Why do people avoid getting healthy? - Do you need to change exercises every few weeks? Or just keep overloading? - Lunges causing back pain? Here's how to fix it! - How many days should you lift? Do cardio? - Which is most important strength training or endurance? Plus, the workout of the day. Give it a try. Ready to try FWW Live? Visit fitwomensweekly.com for 30 days free or email me at [email protected] www.instagram.com/trainerkindal

You've worked hard to build strength through progressive overload but now you're at a place where you're happy and want to lay off the intensity. What's next? How to make sure you don't lose what you've worked to gain. Other questions in today's show: - How do I continuously create new workouts every day - Recommendations for sports specific training? Like roller derby - Are their optimal muscle groups to train together to get the best workout? Ready to try FWW Live? Visit fitwomensweekly.com for 30 days free or email me at [email protected] www.instagram.com/trainerkindal

Thanks once again for asking awesome and important questions! This week's episode covers: - How to be as safe as possible with running or walking in the dark? - If you're reverse dieting, how long should you stay there before going into a cutting phase? - Had an overindulgent weekend with food? Here's how to handle it. - My favorite "fun" way to workout! And more. Let's connect: www.Fitwomensweekly.com www.instagram.com/trainerkindal

In today's episode: Does your cycle affect your workout? Nutrition? How to heal from a hamstring strain? How to mentally handle rest days? Should you bulk, eat more, if trying to lose weight? And more! Go listen in and hopefully learn a few things to help with your fitness journey. Let's connect: [email protected] and www.instagram.com/TrainerKindal www.fitwomensweekly.com for all show notes.

In today's episode: The workout of the week that will prepare you for Murph. Short on time? Should you decrease reps or sets to fit your workout in? Can you get stronger with hiit workouts? Underrated fitness tips to start implementing asap. And more! Go listen in and hopefully learn a few things to help with your fitness journey. Let's connect: [email protected] and www.instagram.com/TrainerKindal www.fitwomensweekly.com for all show notes.

Today we have a guest! Kelly from A|Dash is talkng all things adaptogens. What, why, how to take them and more. She's the co-founder of the Charleston/Nashville based Adaptogen drink, A|Dash which infused cold brew with Ashwagandha. She has a great story to tell! To enter the giveaway: Leave a review of FWW Podcast from May 19-May 26th. Lucky winner will receive A Dash! 15% off with code "KINDAL15" www.drinkadash.com Let's connect: [email protected] www.instagram.com/trainerkindal

This episode is all about answering questions from listeners. These resonate with most of us and I am thrilled to break them down and help clear things up. 1. How to stay motivated with nutrition (diet) if trying to lose weight? 2. 4 tips to keep kettlebell swings from hurting your lower back. 3. How to not feel like garbage after a weekend of binging. 4. How can you become a faster runner? Love the show? Please share! Have a question? Let's connect: www.Fitwomensweekly.com www.instagram.com/TrainerKindal

If weight loss isn't an issue, and your goal is to look stronger and more "toned"... how long will it take? That's the money question in today's episode along with: After protein, what's the next macro you should focus on if you're tracking macronutrients? Fat or Carbs? How to get your legs to look and feel stronger? 5 best leg moves you're probably NOT doing. The workout of the week! Love to hear thoughts and questions! [email protected] www.instagram.com/TrainerKindal

It took 5 years to the day to hit a new deadlift pr! And that's not the only improvement to my fitness over the past 2 months. Why and how am I suddenly hitting new PRs and what are the 4 training tips you have to include to hit your own new personal records? I promise, you're likely not doing at least one of these. Also the workout of the week, tips for tracking protein without actually tracking, and living your fitness. Visit www.fitwomensweekly.com and connect at www.instagram.com/trainerkindal

In this episode I answer the following FWW fit fam questions: 👉 The best back exercises and the two variations to make sure you add to your training every week. 👉 The best arm exercises to tighten flabby arms. 👉 How do I fuel for a race? What do I eat after? 👉 Should you eat less on rest days? Check out the new website: www.Fitwomensweekly.com Let's get to it. If you have questions or topics, let's connect: [email protected] www.Instagram.com/TrainerKindal

In today's episode, I'm answering awesome listeners' questions: 1. Is it okay to workout 2x a day? Love this question! 2. When did I know Dan was "The ONE"? 3. The most underrated piece of fitness equipment? 4. How to prepare working out in high humid, hot conditions like the south? And more! Listen in and feel free to add to the chat by emailing [email protected] of DM www.instagram.com/trainerkindal

I want to invite you to my virtual birthday party! Today I am celebrating turning 37 by sharing 37 life lessons I've learned over the years. Many of which I just learned from the past 12 months. I left off an important one: You don't need to plank to have abs. I hate planking. I'd love to hear the life lessons you'd share with your younger self. And when's your birthday? www.fitwomensweekly.com [email protected] www.Instagram.com/TrainerKindal

Let's talk about a controversial topic: Can you lose weight, be healthy and get stronger through Crossfit and Crossfit-like styles of training? This is an argument against some influencers and trainers that don't quite have the facts on what influences weight loss and healthy fitness. Plus, let's recap 21.3 and 21.4. Get info on Plan Smart Eat Real Program: https://thistimefitness.sites.zenplanner.com/retail.cfm?Category=PlanSmartEatReal%20Coaching www.instagram.com/TrainerKindal [email protected]

These are my confessions! The areas in nutrition and diet that I could use some help in. Things I tell clients to do but I sometimes fail to do myself. We'll also talk about the things I am solid on and how I plan to work on weaknesses. It's a fun, raw podcast. Also the workout of the week and the release of Plan Smart Eat Real starting April 5th. Interested? Email or DM me. [email protected] www.instagram.com/trainerkindal

This was a great question I received as a podcast request (always feel free to suggest topics): Over the past year workouts have become more accessible than ever, but healthy food hasn't. Prices seem to be going up making shopping on a budget hard for anyone that wants to eat healthy and avoid processed foods. TIPS? And it's true, prices have gone up in a time where we really can't afford inflation! Listen in for actual tips you can use to shop smarter without cutting coupons. Let's connect: Instagram.com/TrainerKindal or fitwomensweekly.com

This was a lovely chat with Emily Skye where we talked about her journey to accept herself and her body. She gives tips on self care, loving your body no matter where you on in your health and fitness journey as well as living a life of passion beyond stereotypes. Connect with Emily at www.Instagram.com/emilyskyefit where she isn't afraid to be transparent in her life as a fitness star, a mom, and a woman. We can all relate! Also visit www.emilyskyefit.com for info on her programs. Thank you Emily for this deep, and meaningful chat. Let's connect: Instagram.com/TrainerKindal www.fitwomensweekly.com

What's the difference between a refeed day or diet versus a cheat day or just eating all the food you want? We're going to break it down and talk science. If you've been in a deficit in calories or protein or just wondering how to better fuel your body, this is an important episode. We'll also chat binging and how it can affect or not affect your goals. Plus more! [email protected] Fitwomensweekly.com If you love the podcast, please share with your friends.

More than 3 million Americans battle seasonal affective disorder each year. Short days, cloudy skies, and bone chilling temperatures have our Vitamin D levels plummet as well as our chipper moods. Here are tips to overcome the seasoning blues as well as the weekly workout and the bulking update. Let's connect: [email protected] Www.instagram.com/TrainerKindal

Recently on an Instagram Q/A someone asked my thoughts on bulking which was perfect because that was the plan all along for today's episode. For the past 7 weeks, I've been in an intentional bulking phase, the first one of my life. Listen to the why, the how, the progress and the struggles. Plus more! Let's chat: [email protected] www.Instagram.com/Trainerkindal

Today we'll chat about the downside of fitness trackers like Fitbits and Apple Watches. For some, they're great. But for some, they can be harmful and lead to an unhealthy obsession. That was me. Also: plateaus and what is considered normal weight loss? How do you know if you're in a plateau? And more. Let's connect: Fitwomensweekly.com Instagram.com/trainerkindal

Today's episode is a Q/A format with some great questions: What does it take to be certified by RKC for kettlebells? When is the best time to eat carbs? Carbs and workouts? Do I suffer from body image? How to cope. How to increase the weight you use with kettlebells or dumbbells. Plus, macro counting talk. Let's connect: [email protected] Instagram.com/TrainerKindal Like the show? Please share with friends and family!

How you breathe during a workout dictates how you fast you run, how strong you feel, and how many rests you need to take. How should you breathe during workouts? It depends on if it's a cardio based workout or weight lifting. We'll talk about both. Plus, what's the right recovery stance? Workout of the week and more! Instagram.com/TrainerKindal Fitwomensweekly.com -- Info on FWW Live

Celeste Harrington, self-worth coach and mindset maven shares important tips for staying positive, on track and focused on your goals. You are not a failure. This episode is important for anyone who ever doubts themselves or feels they can't make their fitness, business, or life goals happen. Connect with Celeste at: CelesteHarrington.com Instagram.com/celeste__harrington fitwomensweekly.com Instagram.com/trainerkindal

11 common myths that even confused a lot of personal trainers... including me. Let's clear some fitness up so you can be on a path to successfully hitting your goals. Plus, a what I eat in a day to fuel 2 workouts a day and stay feeling strong and energized. How much protein? Fat? and more! Plus, my favorite workout I want you to try this week. Let's chat: [email protected] Instagram.com/TrainerKindal Fitwomensweekly.com

Spoiler: It's okay to rate your effort as a 9 or 10 if you worked out hard! What do detoxes do, are they good for you and which should you consider. I'm going real honest here! Plus... the definition of fit. Are you fit? This episode will let you know. Fitwomensweekly.com Instagram.com/TrainerKindal

The final episode of 2020. After a quick recap of our mountain Christmas and hiking get away... we're going to talk fitness. - What does being fit mean? - 7 Tips to be more consistent with fitness as we move into a new year. - Setting goals and a word for the year. - And more! Join me on my 8 week coaching program: https://fitwomensweekly.com/new-year-comeback-challenge Instagram.com/TrainerKindal

Having a hard time eating enough calories? If you know you're under eating, how can you break free and start fueling your body properly? Current Events: When a race says they are taking safety precautions but clearly lied... do you leave the race or run faster to get away from everyone? And finally get the details on the challenge at fitwomensweekly.com. [email protected] Instagram.com/TrainerKindal

Great ready for an episode full of holiday fun and tips! First... My thoughts on Peloton. Is it worth it? The pros and cons from a trainer. Will I ever own one and would I recommend it? I want you to make January feel like a win, so we're covering 7 mistakes made with resolution making and how to set up for success. Plus... - 6 Tips for a healthier holiday season - How to improve your pushups Comeback Challenge: https://fitwomensweekly.com/new-year-comeback-challenge Instagram.com/TrainerKindal [email protected]

How much exercise do you need to balance out sitting for hours a day? Research has finally figured this out and we're going to chat it up. Plus, WHO released its first workout update in 10 years on how often, how long, and what kinds of workouts are best for longevity and health. And the recommendations are awesome. For more on the NY Comeback Challenge: https://fitwomensweekly.com/new-year-comeback-challenge Instagram.com/trainerkindal

How have I recorded 300 episodes of FWW Podcast? It goes without saying, but thank you. Thank you for listening and being a part of my life. Today: A quick look back over the podcast. Favorite guests, episodes and why my husband can't be on the show. Best tips for shin splits Killer burpee workout Comeback Challenge: https://fitwomensweekly.com/new-year-comeback-challenge