Fit Womens Weekly Podcast

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!

Kindal@fitwomensweekly.net
Instagram.com/Trainerkindal

 

Direct download: decade-of-growth.mp3
Category:Fitness for Women -- posted at: 2:00am PST

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! 

Direct download: 6-resolution-mistakes.mp3
Category:Fitness for Women -- posted at: 10:20am PST

Happy December! What better way to kick off the holiday month than to discuss how to actually handle the holidays, your diet and fitness. 

Plus:

The gift list idea for the fitness freaks in your life. 
The difference between Hiit & Metcon workouts
Is your nutrition getting a little too strict? Here's my response.

Plus more!

To chat fitness, visit fitwomensweekly.net. For nutrition? Hit me up kindal@fitwomensweekly.net

Instagram.com/trainerkindal

Direct download: hiit-vs-metcon-holidaygifts.mp3
Category:Fitness for Women -- posted at: 9:47am PST

Why is women's health so hush hush? I want to break that down and make hard issues easier to talk about. This episode means a lot to me and should you too.

Today, Dr. Danielle Jones (Mama Doctor Jones) talks about miscarriage truths; is birth control really terrible for you long term; AND what about fitness during and post pregnancy.

Check Dr. Jones out on Youtube.

Direct download: mama-dr-jones-edited.mp3
Category:Fitness for Women -- posted at: 11:18am PST

After several attempts, I finally hit a new half marathon PR, and the funny thing about it was that I trained half as much as I did previously for races yet felt the most confident I have ever felt at the starting line.

How? What was different about training and how did I cut off over 90s from my previous PR. 

I also answer some great questions for you guys. Thank you! To get your question answered on an upcoming episode, DM me instagram.com/trainerkindal

Direct download: race-recap.mp3
Category:Fitness for Women -- posted at: 9:45am PST

I'm joined with Srdjan from Crossropes to talk all things jump roping. Why it's a great exercise, what to look for in a rope and how to either get started (even if uncoordinated) or improve your jump rope game.

This isn't sponsored, I just love my jump rope and wanted to share the freaking awesome benefits of grabbing a rope. 

Visit crossrope.com to find out more or feel free to reach out to me instagram.com/trainerkindal

For more: FitWomensWeekly.net

Direct download: crossropes-full-podcast.mp3
Category:Fitness for Women -- posted at: 8:33am PST

I've recently talked about exercise addiction and anxiety. They are tightly connected and often when anxiety is high, my addiction is too. But what happens when your health obsession keeps you from truly living... keeps you from hanging out with friends and causes anxiety at the thought of overindulging? 

You're not healthy any more. 

Let's get real together as I share my journey in hopes it helps you.

Make sure to follow instagram.com/trainerkindal for more and feel free to email kindal@fitwomensweekly.net.

Visit: Fitwomensweekly.net for training plans and coaching!

Direct download: exercise-social-anxiety.mp3
Category:Fitness for Women -- posted at: 10:38am PST

Dr. Sherry, the creator of GenoPalate (genopalate.com), lets me geek out as we talk DNA, genes and nutrition. Why doesn't one diet work for all of us?

Your DNA may help you take your health to the next level and instead of trying a new fad diet, learn once and for all how you should fuel your body to feel your best. 

Prepare for nuggets of science info!

Instagram.com/TrainerKindal
Fitwomensweekly.net

Subscribe and review! 

Direct download: genome-palatte.mp3
Category:Fitness for Women -- posted at: 8:30am PST

It's time to relive one of my favorite weeks of the year! Last week, I took a large group of women to the mountains to live their fitness. We hiked over 35 miles, drank wine, laughed a ton and battled nature.

I always wanted to share how I found my love of being in the mountains and where my outdoorsy passion stems from. I hope you enjoy.

Visit fitwomensweekly.net for more and follow me at instagram.com/trainerkindal

I also want to send a big thank you to each and every sponsor that helped make this retreat the best one yet.

Direct download: live-your-fitness-retreat-oct2019.mp3
Category:Fitness for Women -- posted at: 8:36am PST

Today is a great Q/A episode. Thank you to everyone who submitted questions and keep them coming in.

What are my thoughts on Popsugar Workouts?
What's the best coffee drink to order and how to track it?
How to balance strength and running? 
What I wish I had known when I started running? 
And more!

If you like the episode, let me know! Also share with your friends!

Instagram.com/trainerkindal
FitWomensWeekly.net

Direct download: q-a-october.mp3
Category:Fitness for Women -- posted at: 9:11am PST

Gasp. I know, I know... normally I would be telling you to toss the scale. Don't use it, don't trust it, don't look at it. But NOT all the time. It might just be the tool some women need to help get on track, to help them see where they are (or aren't) and more.

Plus half marathons... why I try to stay in shape to always be able to run 13.1 miles, training tips and more.

Instagram.com/TrainerKindal
Kindal@fitwomensweekly.net

Direct download: scales-arent-bad.mp3
Category:Fitness for Women -- posted at: 9:02am PST

You know the saying, there are no such things as bad for you food? There are always foods and sometimes foods? Well, some might not agree with what I'm going to say... that's bs. 

Let's stop making excuses about our diet and be real. Here's the real deal with good foods, sometimes foods and bad foods. 

Do you agree? Disagree? Agree to disagree? Let me know.
Instagram.com/Trainerkindal
Kindal@fitwomensweekly.net

 

Direct download: There_are_bad_foods__good_foods.mp3
Category:Fitness for Women -- posted at: 8:29am PST

Ready for real honest and real deep? My friend Kara is on today for some fun girl talk, laughs and serious life discussions. What it’s like to lose both parents before you’re 30, how to recover, how to be resilient and more.

Plus, what we’re up to in terms of training and goals.

Like it? Follow Kara at instagram.com/kklunk

Let’s connect:

kindal@fitwomensweekly.net
instagram.com/TrainerKindal
FitWomensWeekly.net <— Ready to train with me?

Direct download: kara.mp3
Category:Fitness for Women -- posted at: 8:40am PST

Today's question and answer is loaded with great topics! 

We'll chat about post hurricane events, avoiding using a tracking watch, how to stay motivated after you've trained for a race or event and more. 

Have a question? 

Kindal@fitwomensweekly.net
Instagram.com/TrainerKindal

For training help: fitwomensweekly.net

 

 

Direct download: q-a-sept9.mp3
Category:Fitness for Women -- posted at: 8:38am PST

I'm opening up today to share my ongoing battle with exercising. How I know when too much is too much, how I deal with exercise addiction mentally and physically.

All this while we are currently preparing for Hurricane Dorian to inch close to us. I'm also sharing how we prepare and handle hurricane season.

Instagram.com/TrainerKindal
Kindal@fitwomensweekly.net

Direct download: addiction-hurricanes.mp3
Category:Fitness for Women -- posted at: 8:21am PST

What happens when you realize you're fitness isn't as great as you thought? It's humbling and you can either accept it and work on it or just stay working on what you're already good at.

Let's chat about it.

Plus, sugar detox challenges, workout tips, kettlebells and more.

Thanks for hanging out! 

Instagram.com/Trainerkindal
Kindal@Fitwomensweekly.net

Direct download: humbled.mp3
Category:Fitness for Women -- posted at: 9:14am PST

Listen in to hear the best ways to modify core moves so you can work to get stronger. Getting a stronger core is different than working on a 6 pack and I'll chat about those differences today.

Also, here's a 7 minute workout challenge I'm sharing and updates on our dream to move West. 

Let's connect:

Instagram.com/trainerkindal
Fitwomensweekly.net

Direct download: getting-a-core-and-challenge.mp3
Category:Fitness for Women -- posted at: 9:15am PST

Listen in to hear the best ways to modify core moves so you can work to get stronger. Getting a stronger core is different than working on a 6 pack and I'll chat about those differences today.

Also, here's a 7 minute workout challenge I'm sharing and updates on our dream to move West. 

Let's connect:

Instagram.com/trainerkindal
Fitwomensweekly.net

Direct download: getting-a-core-and-challenge.mp3
Category:Fitness for Women -- posted at: 9:14am PST

Jen, Aka Rumblebumm on Instagram, joins me today to talk about the unrealistic expectations women face today on social media. What can we do and what's it really mean to love your body.

Is loving your body an excuse to make unhealthy, okay? Let me know your thoughts. 

Follow us for more! 

https://www.instagram.com/rumblebumm/
https://www.instagram.com/trainerkindal/

Fitwomensweekly.net <<< Check it out! :) 

 

Direct download: Jen-Rumblebumm.mp3
Category:Fitness for Women -- posted at: 8:39am PST

Listen to learn what it takes to really get toned, tight and strong. From training tips, to specific workout requirements, to what food you need, this episode is important to learn the basics for building some strength and muscle for women. 

We'll also cover upcoming challenges, life updates and more.

To connect, follow instagram.com/trainerkindal or email at kindal@fitwomensweekly.net to send in questions or podcast topics. 

Thanks for your support!

Direct download: what-it-takes-get-strong.mp3
Category:Fitness for Women -- posted at: 9:07am PST

I get a lot of questions on how to stay fit when dealing with an injury like a broken bone or surgery. Assuming you've been giving the okay to workout, here's how I navigate injuries and stay fit when recovering.

Oh, and I just broke my toe so this is fresh!

Thank you for your support it means a ton. Let's connect on Instagram at instagram.com/trainerkindal 

Are you subscribed? Don't miss out on future episodes.

Direct download: injuries.mp3
Category:Fitness for Women -- posted at: 8:35am PST

Macro coach and Crossfit athlete, Amanda Manders, breaks down macro counting. Who's it for, who's it not for? How to break free of today's diet culture, as well as muscle building tips, new training outlooks and more. 

Plus, let's chat broken bones, Spongebob, yard work and more. 

Connect with Amanda @SimplyMander and Simplymander.com

Connect with Kindal Instagram.com/TrainerKindal and Fitwomensweekly.net.

Direct download: amanda-mander.mp3
Category:Fitness for Women -- posted at: 9:17am PST

Blender Bomb founder, Helen Hall shares her passion on creating a successful health and lifestyle brand. What was her ah-ha moment, why she gives away her recipes and how to discover your sweet spot for life and passion. 

Also... we talk beaver butts. Listen in. 

More from Helen at hushupandhustle.com and instagram.com/hushupandhustle

Love the show? Let's chat more at instagram.com/trainerkindal and fitwomensweekly.net

Direct download: helen-hill.mp3
Category:Fitness for Women -- posted at: 9:25am PST

I am a self proclaimed kitchen junkie. I love my appliances! But I hate spending money on things that don't live up to the hype. So let's hit a very controversial topic...

Air fryer or Instant Pot? If you can only have one, which would it be?

I have the 5qt Gourmia fryer.

I'll also answer your questions... will I ever have a nutrition product? How to tell if something is all natural? Current squat training and more! 

Instagram.com/trainerkindal
Fitwomensweekly.net

Direct download: instapot-or-airfryer.mp3
Category:Fitness for Women -- posted at: 9:48am PST

Even if you already love kettlebells, you should listen to this episode to fall even more in love. Also find out what's normal and what's not when you get started.

After the training 411, I dive into answering your questions: 

What's the advice I give but have a hard time following?
Do workouts ever cause tension between Dan and myself?
How's the gut healing?

And more! 

I'd love your thoughts and feedback. Make sure to follow me on instagram.com/trainerkindal for daily tips to help you go between podcasts! 

Fitwomensweekly.net

Direct download: reasons-to-kettlebell.mp3
Category:Fitness for Women -- posted at: 8:55am PST

Recently, my gut has been on a journey. It’s been flipping all around and causing me to be uncomfortable, bloated, gassy, and a few pounds heavier than normal. 
 
Why? What’s going on? It took me 2 weeks to figure it out and 4 days to get it fixed. Here’s what happened, what I did and what I will do moving forward to reset my belly health.
 
We’ll also do some Q/A! Favorite OCR races, thoughts on Whole30, mobility training and more. 
 
Follow along daily on insta (@TrainerKindal) to stay in the convo.
Direct download: podcast-gut-lowfodmap.mp3
Category:Fitness for Women -- posted at: 9:45am PST

Motivation comes to us all differently and I love that my client/friend, Carol shares what motivated her to get into the gym and take her fitness to a level she didn't know was possible. 

It wasn't her size, an event or a vacation... fear motivated her and it's an important lesson. Tons of fun fact bombs about to go down in this episode. 

Subscribe and review if you love the show!

Comments? Share with me! Kindal@fitwomensweekly.net or instagram.com/trainerkindal 

 

Direct download: carol-podcast.mp3
Category:Fitness for Women -- posted at: 9:43am PST

Let's catch up on training, the upcoming Live Your Fitness Retreat and more specifically on whether or not burpees are worth the time and effort and "pain" it takes to do them. 

I was given an article with quotes from Scarlett Johansson's trainers saying they're stupid. So let's do this, I was asked my opinion and thought it would be a fun topic. 

Interested in the retreat? Email me Kindal@fitwomensweekly.net and I'll send the link to all the fun details! 

Direct download: burpees-yay-nay.mp3
Category:Fitness for Women -- posted at: 9:45am PST

Today's podcast is because of you! Thanks for your questions. 

Does intermittent fasting effect my strength workouts?
How did I get started with kettlebells? 
What's up with Ashley?
Do I listen to music during workouts?

I'm also sharing my workout from earlier this week because it killed me. You can thank me later!

Fitwomensweekly.net
Instagram.com/trainerkindal

Direct download: question-answer-june.mp3
Category:Fitness for Women -- posted at: 1:38pm PST

It's finally time to share my experience with MAPS Anabolic from the guys at MindPump. Did I see results, do I recommend it, and what's it all about?

Sal episode: Ep 139

I also share how it's been being without my pup for a week, Memorial Day shenanigans and getting back on track with nutrition and fitness after hard times. 

Make sure to subscribe, review and share the podcast with friends! 

Direct download: maps-anabolic.mp3
Category:Fitness for Women -- posted at: 1:23pm PST

Today's podcast is as real as they get. Let's play catch up on life, travel and my latest Live Your Fitness Retreat. We start with all the fun stories and events then I share the hardest day of my life... 

Saying good bye is never easy but I never thought it would be this hard. I'm sorry as I get emotional in this episode talking about my dog, Zoe. She deserves a shout out and I want to thank everyone for the love and support. 

Instagram.com/trainerkindal
Fitwomensweekly.net

Direct download: goodbyes.mp3
Category:Fitness for Women -- posted at: 1:22pm PST

This past weekend I did my first dualathlon of 3 rounds of:

1 Mile Swim & 1 Mile Run

This race definitely falls in my top 5 hardest races and I can't wait to share. 

Then, let's finish it off with vacation chat. How do 2 personal trainers navigate vacation when it comes to fitness and nutrition?

Like? Let me know!
Questions? Kindal@fitwomensweekly.net or Instagram.com/TrainerKindal

 

Direct download: endurance-fest.mp3
Category:Fitness for Women -- posted at: 1:14pm PST

Trainer truths are dropping today. I want to share some of the biggest lessons I've learned from over a decade of being a trainer. Where I went wrong and right. 

But first, I can't wait to share the recap of the 2019 Citadel Bulldog Challenge. Spoiler: my all girls teams won! 

Love the show? Let me know by subscribing and leaving a review. Make sure to tell your friends too. 

Have a topic or question?
Kindal@fitwomensweekly.net
Instagram.com/TrainerKindal

Direct download: bulldog-challenge.mp3
Category:Fitness for Women -- posted at: 8:29am PST

I love sharing real life stories from you guys! Today I'm sharing a client, Jennifer's story. She grew up battling weight issues only to find she can stop the fight, stop the yo-yoing and take control.

30 pounds lighter, stronger than ever and gearing up for her 1st big race, she's sharing her story. 

Plus, as a pharmacist, we get into medicine talk.

I'd love to know your biggest lessons too! Feel free to connect at Instagram.com/TrainerKindal

Have a question or show suggestion? Kindal@fitwomensweekly.net

Direct download: jen-fahey.mp3
Category:Fitness for Women -- posted at: 2:00am PST

Today's listener questions are awesome, thank you. Keep the questions coming, I love hearing from you.

Why most people shouldn't track their macros. But if you do, how should you properly measure food?

Why are foods labeled "macro friendly"? Do they have certain traits?

What is MAPS Anabolic and why am I doing another strength program?

Is it possible to eat too much fiber? 

And more! 

Direct download: 3-25-19-qa.mp3
Category:Fitness for Women -- posted at: 10:32am PST

This weekend is my birthday. To celebrate, I'm sharing 35 fitness lessons, fun facts and tidbits to help me dive into another year while thinking about how far I've come and where I might be going. 

I'd love to know your biggest lessons too! Feel free to connect at Instagram.com/TrainerKindal

Love the show? For my birthday, I'd love to see some more reviews! Leave a quick review and subscribe to help me have the best bday yet!

Have a question or show suggestion? Email kindal@fitwomensweekly.net

Direct download: 35-from-35-years.mp3
Category:Fitness for Women -- posted at: 11:07am PST

If you love to be inspired and learn a few new things too to help you on your personal journey, you’ll love this episode.
 
I’m talking with my friend Aubreigh about her recent weight loss of over 20 pounds in 8 weeks and how she found a passion for picking up heavy things and turning it into a challenge to train for her 1st power lifting competition. 
 
Listen to be entertained, inspired and educated as I learn about her training and journey!
 
More from Aubreigh: instagram.com/aubsviously622
 
Stay connected and stay training: 
Fitwomensweekly.net
Instagram.com/trainerkindal
Direct download: aubreigh-podcast.mp3
Category:Fitness for Women -- posted at: 9:39am PST

Today's Q&A is so fun, thank you for the questions and I hope you walk away with a new brain wrinkle of knowledge.

Let's cover:

How many calories should an active woman eat?
How can you push harder in a workout? (Water getting in the way?)
How to avoid binges?
How to start kettlebell training?
And more!

Hope you enjoy the show. If you do, make sure to subscribe & leave a review. <3

Let's connect at fitwomensweekly.net or instagram.com/trainerkindal

Direct download: 3-18-question.mp3
Category:Fitness for Women -- posted at: 11:25am PST

Cassy is one of the happiest female entrepreneurs I know. Scratch that, one of the happiest people I know. When she agreed to be on the podcast, I screamed like a girl because I was so excited to get to know this woman more, learn from her and help you too. 
 
We talk about her passion for bugs (yup), making changes to clean up your life and nutrition, how Cook Once, Eat All Week was born and the principles behind it to make healthy eating and prepping more exciting and also healthy skin care. Why what you put on your face matters and where should you start?
 
Fedandfit.com
Instagram.com/fedandfit
Direct download: fed-fit-edited-posted.mp3
Category:Fitness for Women -- posted at: 8:45am PST

Have you seen Free Solo yet? If not, watch it! Not only for the amazing accomplishment of Alex Honnold but also the lesson he shares, "Good enough, isn't good!"

Let that marinate.

I'll also share the most common training mistakes I see from newbies and how to correct them. And rest days, what does a rest day versus an active rest look like? Plus more!

Like? Please subscribe and leave a review. Plus visit Fitwomensweekly.net. 

Instagram.com/TrainerKindal

Direct download: good-enough.mp3
Category:Fitness for Women -- posted at: 10:40am PST

Thanks to all your questions, we're doing another Q/A today because I want to to hit on everything you asked recently!

-How to up your calories? 
-What courses/books/podcasts am I currently digging?
-How did I handle my recent acne outbreak in 2 weeks?
-The best spray oils?
-Why I'm tracking my macros?
-New business updates!
And more!

Leave a review and follow along at instagram.com/trainerkindal

Have a question? Kindal@fitwomensweekly.net

Direct download: fre-business-nutrition.mp3
Category:Fitness for Women -- posted at: 1:35pm PST

I asked and you delivered. Today's episode is curtesy of listener questions. Thank you! 

We'll cover: 

How many days should you workout and should you take more rest days as you get older?
Are Swerve, Monk Fruit, & Stevia okay to use?
What to do if you're ALWAYS hungry?
How did I get started on my heath journey to lose 40 lbs?
And more!

Hope you like. If you do, please let a 5-star review and help spread the word! 

Visit fitwomensweekly.net and instagram.com/trainerkindal

Direct download: Reader-QA.mp3
Category:Fitness for Women -- posted at: 8:47am PST

I want to talk all nutrition today! From the Plan Smart Eat Clean Program launching soon, to why I think elderberry saved me from getting as sick as my husband. 

We'll also talk about the 5 essential tips to follow to be successful with changing your nutrition up AND what's more important... diet or exercise to see results? 

Kindal@fitwomensweekly.net
Instagram.com/TrainerKindal

Ready to train hard? Avoid slumps and get results! Fitwomensweekly.net

Direct download: nutrition-podcast.mp3
Category:Fitness for Women -- posted at: 8:52am PST

At some point, most women deal with an unhealthy relationship with food. Whether it's dieting, binging, over exercising, over journaling, etc.

Health coach & friend, Jessica Beran joins me to open up about our personal struggles and successes to become stronger to overcome unhealthy food habits.

Was it easy, nope. But it's possible. 

Previous episodes with Jessica:
Ep. 148
Ep. 102

Let's connect:

https://www.instagram.com/jess_beran

Kindal@fitwomensweekly.net
Instagram.com/TrainerKindal

Ready to train hard? Avoid slumps and get results! Fitwomensweekly.net

Direct download: Jessica-Beran-2019.mp3
Category:Fitness for Women -- posted at: 12:00pm PST

I wanted to call this episode, "I don't want no quinoa!" after part of our chat, but thought it was more important to call it was it was. An important talk that isn't talked about enough.

Chrissy King is a trainer, powerlifter and writer. I'm excited to have this woman on today to share her story about finding her spot in the fitness world and the adversity she deals with every day being a woman of color in a not so color dominated field. 

Chrissyking.com
Instagram.com/Iamchrissyking

Kindal@fitwomensweekly.net
Instagram.com/TrainerKindal

Ready to train hard? Avoid slumps and get results! Fitwomensweekly.net

Direct download: chrissy-king-quinoa.mp3
Category:Fitness for Women -- posted at: 8:59am PST

The last 3 months of 2018, Alex and I completed the MAPS Strong Program from MindPump. This has been my MOST requested podcast to date. 

You guys want to know all the details of the program, what we saw from it and if we'd do it again? 

You might be surprised, you might not. Listen to hear about my experience with this heavy (and advanced) weight lifting program. 

Kindal@fitwomensweekly.net
Instagram.com/TrainerKindal

Ready to train hard? Avoid slumps and get results! Fitwomensweekly.net

Direct download: maps-strong.mp3
Category:Fitness for Women -- posted at: 12:01pm PST

It happened... I watched 1 video and it clicked! On my second attempt, I got my muscle up. I should say it took 2 years but you'll learn what changed in the show.

Plus:
The announcement of the Live Your Fitness Retreat
What books am I reading? What classes am I taking? 
What's 1 exercise I would do for ever?
How to start working out with kettlebells?
And more!

Let's connect:

Kindal@fitwomensweekly.net
Instagram.com/TrainerKindal

Ready to train hard? Avoid slumps and get results! Fitwomensweekly.net

Direct download: muscle_up.mp3
Category:Fitness for Women -- posted at: 1:43pm PST

Happy 2019! It's been a hot minute thanks to being sick and Christmas. But we're back in business with big goals planned for the year. We're going to chat why resolutions are actually a great thing, how to set them up correctly AND the 19 in 19 challenge that I'm doing and would love for you to partake. 

19 things you want to do in 2019. Big and small. There is no wrong but it's fun to give more purpose and be more intentional with the time we have.

Love the episode? Let's connect!

Kindal@fitwomensweekly.net
Instagram.com/TrainerKindal

Ready to train hard? Avoid slumps and get results! Fitwomensweekly.net

Direct download: new_year.mp3
Category:Fitness for Women -- posted at: 1:03pm PST

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