Fit Womens Weekly Podcast (Fitness for Women)

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 kindal@fitwomensweekly.com

Direct download: Dasha-interview.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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.

Kindal@fitwomensweekly.com
www.instagram.com/TrainerKindal

 

Direct download: sept-15-podcat.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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
Kindal@fitwomensweekly.com

 

Direct download: megan-williams.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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.

Direct download: eating-disorder.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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!

kindal@fitwomensweekly.com
www.instagram.com/TrainerKindal

Direct download: Sept_1.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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 kindal@fitwomensweekly.com

www.instagram.com/TrainerKindal

Direct download: aug-25.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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 kindal@fitwomensweekly.com

www.instagram.com/TrainerKindal

Direct download: aug-18-podcast.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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!

Kindal@fitwomensweekly.com
www.fitwomensweekly.com
www.instagram.com/TrainerKindal

Direct download: naked.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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

Direct download: Tarrah_Patch_Podcast.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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.

Kindal@fitwomensweekly.com
www.Fitwomensweekly.com
www.Instagram.com/Trainerkindal

Direct download: pelvic-tilt.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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
Kindal@fitwomensweekly.com

Direct download: Bryna-podcast.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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
Kindal@fitwomensweekly.com

Direct download: july12-pushups.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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
Kindal@fitwomensweekly.com

 

Direct download: peoples_assumptions_are_wrong.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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 kindal@fitwomensweekly.com

 

Direct download: embrace_the_suck.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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 kindal@fitwomensweekly.com

www.instagram.com/trainerkindal

Direct download: 6-22-21.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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 kindal@fitwomensweekly.com

www.instagram.com/trainerkindal

 

Direct download: creating-workouts.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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 

Direct download: safety_in_the_dark.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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: Kindal@fitwomensweekly.com and www.instagram.com/TrainerKindal

www.fitwomensweekly.com for all show notes.

Direct download: how-take-rest-day.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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: Kindal@fitwomensweekly.com and www.instagram.com/TrainerKindal

www.fitwomensweekly.com for all show notes.

Direct download: short_on_time.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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: Kindal@fitwomensweekly.com www.instagram.com/trainerkindal

Direct download: a-dash.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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

Direct download: 5-12-21.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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!
Kindal@fitwomensweekly.com
www.instagram.com/TrainerKindal

Direct download: 5-5-podcast.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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

Direct download: 2-28-hitting-prs.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

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: 
Kindal@Fitwomensweekly.com
www.Instagram.com/TrainerKindal

Direct download: best_exercises_4-21.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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 kindal@fitwomensweekly.com of DM www.instagram.com/trainerkindal

Direct download: working_out_two_times.mp3
Category:Fitness for Women -- posted at: 9:34am PDT

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
Kindal@fitwomensweekly.com
www.Instagram.com/TrainerKindal

Direct download: 37-years.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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
Kindal@Fitwomensweekly.com 

Direct download: crossfit-3-31.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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.

kindal@fitwomensweekly.com
www.instagram.com/trainerkindal

 

Direct download: advice-i-dont_follow.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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

Direct download: nutrition-on-a-budget.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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

Direct download: Emily-skye-podcast-edited.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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!

Kindal@fitwomensweekly.com
Fitwomensweekly.com

If you love the podcast, please share with your friends.

Direct download: refeeding-binging-aging.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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:

Kindal@fitwomensweekly.com
Www.instagram.com/TrainerKindal

Direct download: seasonal-blues-2-23.mp3
Category:Fitness for Women -- posted at: 4:38am PDT

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:
Kindal@fitwomensweekly.com
www.Instagram.com/Trainerkindal

 

Direct download: bulking-cutting2.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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

Direct download: no-fitbits.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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: 

Kindal@fitwomensweekly.com
Instagram.com/TrainerKindal

Like the show? Please share with friends and family!

Direct download: feb-3-podcast.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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

Direct download: jan-27-podcast.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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

Direct download: Celeste.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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:
Kindal@fitwomensweekly.com
Instagram.com/TrainerKindal
Fitwomensweekly.com

Direct download: 1-13-21-podcast.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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

Direct download: jan-6-2021.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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

Direct download: Last_2020_podcast.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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.

Kindal@fitwomensweekly.com
Instagram.com/TrainerKindal

Direct download: Christmas_Week.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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
Kindal@fitwomensweekly.com

Direct download: Peloton-Episode.mp3
Category:Fitness for Women -- posted at: 8:19am PDT

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

Direct download: WHO-guidelines.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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

Direct download: 300th.mp3
Category:Fitness for Women -- posted at: 10:21am PDT

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

Kindal@fitwomensweekly.com

 

Direct download: caffeine.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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

Direct download: eating_for_thanksgiving.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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.

Kindal@fitwomensweekly.com
Instagram.com/TrainerKindal

Direct download: positive2020.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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

Direct download: three_ps_to_success.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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

Direct download: 8-ways-to-push-hard.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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

Direct download: abs_and_skincare.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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. 

Direct download: clean_eating_secrets.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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

Direct download: Sweaty_Selfie_Contest.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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.

Kindal@fitwomensweekly.com
Fitwomensweekly.com/fww-live
Instagram.com/TrainerKindal

Direct download: blue-zones.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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!

Kindal@fitwomensweekly.com
Instagram.com/TrainerKindal

Direct download: vacation-podcast.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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!

Direct download: retreat-recap.mp3
Category:Fitness for Women -- posted at: 6:00am PDT

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

Direct download: why-im-not-a-runner.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

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

Direct download: Tamara-podcast.mp3
Category:Fitness for Women -- posted at: 8:58am PDT

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

Direct download: vacation-mode.mp3
Category:Fitness for Women -- posted at: 9:30am PDT

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

Kindal@fitwomensweekly.com
Instagram.com/TrainerKindal
Fitwomensweekly.com

Direct download: aug-19-podcast.mp3
Category:Fitness for Women -- posted at: 9:25am PDT

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 kindal@fitwomensweekly.com

Direct download: shingles-episode.mp3
Category:Fitness for Women -- posted at: 9:55am PDT

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:
Kindal@fitwomensweekly.com
Instagram.com/TrainerKindal

Direct download: annie-o-full-podcast.mp3
Category:Fitness for Women -- posted at: 5:00am PDT

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
Kindal@fitwomensweekly.com

Direct download: girl-talk-episode.mp3
Category:Fitness for Women -- posted at: 8:41am PDT

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 kindal@fitwomensweekly.com

Thanks Jacque!

Direct download: Jacque-Updated-Podcast.mp3
Category:Fitness for Women -- posted at: 9:18am PDT

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

Direct download: Kettlebell_101.mp3
Category:Fitness for Women -- posted at: 10:09am PDT

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

Direct download: summer-episode.mp3
Category:Fitness for Women -- posted at: 9:09am PDT

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

Direct download: dan-guest.mp3
Category:Fitness for Women -- posted at: 8:50am PDT

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

Direct download: brittany-podcast.mp3
Category:Fitness for Women -- posted at: 9:38am PDT

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

Direct download: ashwagandha-podcast.mp3
Category:Fitness for Women -- posted at: 9:02am PDT

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

Direct download: 6-5-2020-ERIN.mp3
Category:Fitness for Women -- posted at: 9:10am PDT

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

Direct download: show-love.mp3
Category:Fitness for Women -- posted at: 9:17am PDT

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

Direct download: 5-27-2020-podcast.mp3
Category:Fitness for Women -- posted at: 9:15am PDT

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

Direct download: beth-westie-podcast.mp3
Category:Fitness for Women -- posted at: 8:45am PDT

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

Direct download: going-back-to-normal.mp3
Category:Fitness for Women -- posted at: 8:39am PDT

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!

Direct download: grip-sugar-andmore.mp3
Category:Fitness for Women -- posted at: 9:58am PDT

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 kindal@fitwomensweekly.net.

Direct download: walk-talk-changes.mp3
Category:Fitness for Women -- posted at: 8:53am PDT

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

Direct download: iron-bcaas-life.mp3
Category:Fitness for Women -- posted at: 9:53am PDT

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

Direct download: small-business-life.mp3
Category:Fitness for Women -- posted at: 8:44am PDT

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
Kindal@Fitwomensweekly.net

Direct download: 26years.mp3
Category:Fitness for Women -- posted at: 8:44am PDT

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

Direct download: working-from-home-3.mp3
Category:Fitness for Women -- posted at: 8:55am PDT

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!

Direct download: life-right-now.mp3
Category:Fitness for Women -- posted at: 8:46am PDT

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 kindal@fitwomensweekly.net

Direct download: corona-adam.mp3
Category:Fitness for Women -- posted at: 8:26am PDT

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

Direct download: edited-ned-podcast.mp3
Category:Fitness for Women -- posted at: 9:21am PDT

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 kindal@fitwomensweekly.net

Direct download: weekends-ruin-results.mp3
Category:Fitness for Women -- posted at: 9:36am PDT

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. 

kindal@fitwomensweekly.net
Instagram.com/trainerkindal

Direct download: how-many-calories.mp3
Category:Fitness for Women -- posted at: 9:07am PDT

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 kindal@fitwomensweekly.net with questions, topics or if you’re interested in private coaching.
 
Thank you for the girl talk! <3 
Direct download: back-issues.mp3
Category:Fitness for Women -- posted at: 9:06am PDT

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: kindal@fitwomensweekly.net
Instagram.com/trainerkindal

Direct download: lift-or-diet.mp3
Category:Fitness for Women -- posted at: 10:24am PDT

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 <- Rosella
Kindal@fitwomensweekly.net
Instagram.com/trainerkindal
Direct download: rosella-edited.mp3
Category:Fitness for Women -- posted at: 9:03am PDT

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?
Kindal@fitwomensweekly.net
Instagram.com/trainerkindal

Direct download: favorites-and-least-favorites.mp3
Category:Fitness for Women -- posted at: 9:36am PDT

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.

Kindal@Fitwomensweekly.net
Instagram.com/trainerkindal
Instagram.com/plansmart_eatreal

Direct download: realistic-results.mp3
Category:Fitness for Women -- posted at: 8:47am PDT

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
Kindal@fitwomensweekly.net

Direct download: spine-modifications.mp3
Category:Fitness for Women -- posted at: 8:52am PDT

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 kindal@fitwomensweekly.net

 

Direct download: sugar-sick-2020.mp3
Category:Fitness for Women -- posted at: 9:18am PDT

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!

kindal@fitwomensweekly.net
Fitwomensweekly.com

Direct download: 2020-episode.mp3
Category:Fitness for Women -- posted at: 6:56am PDT

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 PDT

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 PDT

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 PDT

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 PDT

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 PDT

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 PDT

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 PDT

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 PDT