PODCAST

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Learn the right way to workout and get better results in less time! Master Trainer Kira Langolf shows the most effective exercises for weight loss and body sculpting. Workout dvd previews for All In One Workout DVDs for resistance band exercise, stability ball exercise, pregnancy fitness, weight loss and body tone.

health fitness & nutrition

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Abdominal Stability Ball Roll In for a Flat Tummy!

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2014/04/16

Target the lower abdominals with the Abdominal Stability Ball Roll In. You'll also tone and tighten the entire midsection with this stability ball ab exercise!Listen to podcast episode #201 of "Fit Girl: Your Guide to Getting in Shape" on itunes for details on this exercise and more!

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Video: Quickie Leg and Ab Sculpt with the Stability Ball

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2014/03/13

In this video workout sequence of a Stability Ball Combo, you hit legs and abs quickly and effectively! This is one of my favorite leg shaping sequences from the DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com). This 5 minute workout hits your hamstrings and abs using the stability ball. Leg curl works the hamstrings, and most people are weak in the hamstrings, which causes lower back and posture problems. If you workout at home, (and some gyms), you may not have

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Free Video download! Sculpt and tone workout routine...

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2013/12/20

Free download! Check out the Fit Girl Guide recent episode to get your copy of a fantastic workout routine for resistance bands. Here's the link: http://fitgirlguide.blogspot.com/2013/12/fit-194-free-workout-video-pre-workout.html

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Reverse Lunge

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2013/10/02

The Reverse lunge is a great exercise for the entire leg, as well as the abdominals and your metabolism. Are you doing it correctly? Listen to Fit Girl Guide Podcast episode Fit 185 for more info! Common mistakes when doing the Reverse Lunge include: lifting of the front leg heel using the rear leg too much leaning forward poor posture Key points to focus on for a good Reverse Lunge: Keep shoulders back and down for proper posture Focus on the front leg, which is your working leg Drag your

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Triceps Pressdown Sculpt Your Arms the Right Way!

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2013/09/26

The Triceps Pressdown video below shows you the right way to do this arm sculpting exercise! Always keep your elbows back and stationary! A little stretch at top is ok, but don't go so far the elbows move. Squeeze your triceps at bottom, error on the slow side! Check out the wrong way to do Triceps Pressdowns in episode Fit 153. Use various handles to change up this exercise. It is by far one of the best triceps shaping exercises you can do! This video is also featured in episode Fit 184:

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Dumbbell Chest Flye Proper Form and Personal Training

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2013/09/20

Dumbbell Chest Flye Proper Form and Personal Training Video is also featured in episode Fit 182: Chest Flye, Compliments, Food Substitutions ofFit Girl:Your Guide to Getting in Shape" Chest Dumbbell Flat flye proper form and video. Note the positions of the elbows and full range of motion. Keep your shoulders and rotator cuff muscles safe! Are you making any of these common mistakes? Arms too straight Doing a partial range of motion Using too much weight Doing a flye that looks like a press Elbows

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Glute Stretch with Stability Ball: Increase Low Back...

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2013/09/09

Training: This is also featured on podcast "Fit Girl: Your Guide to Getting in Shape, episode Fit 183: Glutes, Guts, and Quick Weight Loss. Check out the video below (and on Youtube.com/GetFitTV) for a great Glute Stretch with Stability Ball to increase Low Back Flexibility and Relieve Sciatica. A form of this stretch is also used in my DVD workouts, Ball Sculpt 1: Nothing But the Ball and Ab Sculpt & Yoga Stretch This stretch is much like the pigeon stretch in yoga. Using the ball enables a

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Shape Your Arms with Better Biceps Curls!

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2013/09/05

Better biceps curls video and downloadable Personal training! Download the Biceps Curl how to video here, right click and save as.. or click to watch. The video has voice instructions and counting for you to pace yourself correctly! Load it in your iPod or iPhone and take me with you to workout! You might be surprised to find your regular pace could be slower! During the exercise focus on the key points: elbows back shoulders back biceps focus squeeze biceps control the weight With these

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Core, Power and Crazy Fun!

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2013/06/25

Looking for a different move to spice up your workout? Try this one, that uses a medicine ball and a BOSU! Good luck! self medicine ball throw on bosu(Click on image to view this exercise...)

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Lat Pulldowns Done Wrong!

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2012/08/15

As part of Podcast Fit 151, this video on Lat Pulldowns done wrong, shows what NOT to do at the gym. These common mistakes can cause neck or shoulder injury! There's no doubt that you have seen people do this incorrect form at the gym, but that doesn't mean you should!

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Supplements: Vitamin C & Russian Anabolic

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2011/11/09

This is a video podcast of two excellent supplements for weight loss, lean muscle and general good health!Also available on Fit Girl: Your Guide to Getting in Shape Podcast

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How to Use Lifting Straps When Weight Training

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2011/10/10

Lifting straps are helpful when using heavy weight for a large body part. The weight being used may be too heavy for your smaller, auxiliary muscles and those muscles fail before the large muscle you are working!For example, you may doing deadlifts for the hamstrings. You can use a heavy weight, but your forearms burn holding it before your hamstrings fatigue. Lifting straps would take the stress off your forearms by holding the weight and enable your hamstrings to finish the set. Another example

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Rotational Ab exercise for Golfers and Sculpt

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2011/01/19

A great exercise for any sport! Do this with or without the ball for a core workout!From the DVD workout Ab Sculpt & Yoga Stretch for Stability Fitness Ball

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Sports & Ab training: The Turn!

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2010/07/23

Sports specific exercises need to be done on each side of the body! This is especially true in golf! Do this exercise 2-3 times a week, moving slowly through the range of motion and for about 10-15 repetitions per side with a very light weight (or no weight) to improve your golf, baseball, tennis, volleyball or any other sport that requires the body to turn!Remember, you must do the same amount in each side to gain the best benefits for sports performance and your body shape!

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Lunges done right!

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2010/07/19

Many people think lunges are bad for their knees or have other reasons to avoid them. In reality, if done correctly, lunges are a great exercise for metabolism boosting, shaping the lower body and burning a bunch of calories!The main objective is to keep the heel of the working leg (ie-front leg) on the ground and to drive off from that heel. This ensures the knee stays in a safe spot and that you get the large muscles of the glutes (buttocks) to do the work! The abdominal stabilize the movement,

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Combo favorite #2: Lunges with bicep curls

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2010/07/09

Lunges with bicep curls are another a great time-saver combo! This example video is from the DVD: Quick Fit! 10-Minutes to Tone!This combo is very effective at:increasing heart ratechallenging balance and core musclesworking the legs & gluteschallenging the abdominals and low backworking the bicepstoning the entire bodyboosting fat loss

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ClubFit Video Tour

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2010/04/24

Take a tour of ClubFit! the new personal training center and online gym community to help you get in shape and stay in shape!

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Reverse Flye

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2010/02/17

The Reverse Flye is a great exercise for strengthening the upper back, shoulders and rhomboids. All muscles that become weak from too much office work! Expect to use a light weight to do these correctly! It's all about the squeeze of the shoulder blades and rear shoulder at the top of the movement. Keep it controlled at all times! This is also a "Must Do" exercise for many sports such as golf, tennis, baseball and any sport that uses the shoulders!

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Good lunges for great glutes!

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2010/01/07

How to do a lunge properly.Many people lunge forward when doing a lunge, and that can bother the knees. It is important to bend both legs and to keep your weight on the front heel (working leg). Sometimes, it is better to think of bending the rear leg first, or as I tell my clients, stop drop and drive (thru the heel).This sample clip shows how to do a proper stationary lunge with the resistance bands. It comes from the dvd Got More Bands? Resistance Bands for body sculpt #2 (available on

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Abdominal reverse crunches

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2009/10/22

Abdominal reverse crunches: Proper form is crucial to tightening the lower ab area. Too many people use their legs when doing this movement. Get more tips to Tighten the Tummy with Episode 84: Saggy Tummy Syndrome of the Fit Girl: Your Guide to Getting in Shape Podcast.

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