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Proven strategies for weight loss, body shaping and mindset from Pro Master Trainer! Strengthen your Body and Mind!

I separate fact from fiction in fitness, so you can get the body you want and keep it!  I share my experiences as a professional trainer and the proven techniques I use with my clients to get results! 

-Kira Langolf, Master Fitness Trainer, Electrical Engineer, Media Producer.
FitnessMakeover.com, FitGirlPodcast.com, StrongandPowerful.com
Separating Fact from Fiction in Fitness! 
Podcast Fit Girl: Your Guide to Getting in Shape, with Trainer Kira Langolf.  
Work with Me: https://calendly.com/fitgirlusa
Show Support  https://tips.pinecast.com/jar/fit-girl-guide-podcast

Apparel on Shopify https://fitgirldesigns.com/

Tags

How to fitness
Shape your body
women weight training
workout at home
fit girl
fit girl podcast
fitness podcast
fitnessmakeover
fitgirl
fitgirlusa
strong and powerful
fitness motivation
lose weight without dieting
lose weight program
tone body workout women
exercise to lose weight fast at home
beginner workout
how to lose weight and get in shape
fit girl guide to getting in shape
lose weight and get in shape over the age of 40

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Featured video

Weight Training vs Cardio For Fat Loss: My 30-Year Secret for Staying Lean

FitnessMakeover

2,229 views

8 months ago

Videos
FitnessMakeover
Can You Lose Fat with Just 2 Workouts a Week?
00:10:59
Can You Lose Fat with Just 2 Workouts a Week?

58 views

1 day ago

FitnessMakeover
S18E4 - Fit 313 Is 2 Workouts a Week Enough? Best Snack Choices, Overcome Negative Self Talk
00:34:05
S18E4 - Fit 313 Is 2 Workouts a Week Enough? Best Snack Choices, Overcome Negative Self Talk

23 views

5 days ago

FitnessMakeover
Carbs Fat Loss PLUS The BIGGEST Mistake
00:09:46
Carbs Fat Loss PLUS The BIGGEST Mistake

782 views

8 days ago

FitnessMakeover
Fast Belly Fat Loss & Weight Loss What REALLY Works (3 TRICKS)
00:08:59
Fast Belly Fat Loss & Weight Loss What REALLY Works (3 TRICKS)

1,254 views

2 weeks ago

FitnessMakeover
S18E3 - Fit 312 False Fitness Claims, Easy Meal Prep, Understand and Overcome Self-Sabotage in Fi...
00:52:19
S18E3 - Fit 312 False Fitness Claims, Easy Meal Prep, Understand and Overcome Self-Sabotage in Fi...

54 views

3 weeks ago

FitnessMakeover
17 Ways Green Tea Works For Weight Loss
00:03:30
17 Ways Green Tea Works For Weight Loss

370 views

3 weeks ago

FitnessMakeover
Strength Training Workout Mistakes That Kill Your Progress
00:06:53
Strength Training Workout Mistakes That Kill Your Progress

374 views

4 weeks ago

FitnessMakeover
3 Quick Tips to Get and Stay Motivated for Exercise and Weight Loss Goals
00:04:56
3 Quick Tips to Get and Stay Motivated for Exercise and Weight Loss Goals

62 views

1 month ago

FitnessMakeover
S18E2 - Fit 311 Big 3 Training Mistakes, Carbs vs Fats, Motivation 3 Tips
00:26:18
S18E2 - Fit 311 Big 3 Training Mistakes, Carbs vs Fats, Motivation 3 Tips

48 views

1 month ago

FitnessMakeover
How to Build Balanced Meals for Sustainable Fat Loss Smart Food Combos
00:10:59
How to Build Balanced Meals for Sustainable Fat Loss Smart Food Combos

163 views

1 month ago

FitnessMakeover
Progress Over Perfection - Simple Steps For Lasting Weight Loss and Motivation
00:08:36
Progress Over Perfection - Simple Steps For Lasting Weight Loss and Motivation

32 views

1 month ago

FitnessMakeover
Quick and Easy Meal Prep for Fat Loss in 2025
00:02:11
Quick and Easy Meal Prep for Fat Loss in 2025

110 views

1 month ago

Categories

Featured
FitnessMakeover
Leg Raises WON'T Make Your Tummy Flat!
00:07:48
Leg Raises WON'T Make Your Tummy Flat!

970 views

1 year ago

FitnessMakeover
Back Pain Relief | Better Posture from One Forgotten Leg Exercise
00:08:47
Back Pain Relief | Better Posture from One Forgotten Leg Exercise

604 views

7 months ago

FitnessMakeover
3 Exercises to Transform Your Body and Lose Weight Fast
00:07:27
3 Exercises to Transform Your Body and Lose Weight Fast

1,967 views

1 year ago

FitnessMakeover
Weight Training vs Cardio For Fat Loss: My 30-Year Secret for Staying Lean
00:04:06
Weight Training vs Cardio For Fat Loss: My 30-Year Secret for Staying Lean

2,229 views

8 months ago

FitnessMakeover
Push ups anyone can do | For beginners Easy way to start
00:00:33
Push ups anyone can do | For beginners Easy way to start

23,670 views

13 years ago

FitnessMakeover
Squats vs. Leg Press: Which Exercise is Better for Mobility and Strength?
00:05:44
Squats vs. Leg Press: Which Exercise is Better for Mobility and Strength?

547 views

4 months ago

FitnessMakeover
Unlock Your Fat Burn Mode! Powerful Hack For Faster Fat Loss!
00:03:44
Unlock Your Fat Burn Mode! Powerful Hack For Faster Fat Loss!

483 views

1 year ago

FitnessMakeover
DO THIS for Tight Legs & Buns!
00:00:47
DO THIS for Tight Legs & Buns!

875 views

15 years ago

FitnessMakeover
How to do a Front Pulldown Correctly
00:02:08
How to do a Front Pulldown Correctly

595 views

16 years ago

Workout Playlists

Yoga, Stretch, Chair Yoga Playlists

Mediation, Sleep Music, Relax

Podcasts

Recent Videos
FitnessMakeover
Carbs Fat Loss PLUS The BIGGEST Mistake
00:09:46
Carbs Fat Loss PLUS The BIGGEST Mistake

782 views

8 days ago

FitnessMakeover
Fast Belly Fat Loss & Weight Loss What REALLY Works (3 TRICKS)
00:08:59
Fast Belly Fat Loss & Weight Loss What REALLY Works (3 TRICKS)

1,254 views

2 weeks ago

FitnessMakeover
3 Quick Tips to Get and Stay Motivated for Exercise and Weight Loss Goals
00:04:56
3 Quick Tips to Get and Stay Motivated for Exercise and Weight Loss Goals

62 views

1 month ago

FitnessMakeover
Progress Over Perfection - Simple Steps For Lasting Weight Loss and Motivation
00:08:36
Progress Over Perfection - Simple Steps For Lasting Weight Loss and Motivation

32 views

1 month ago

FitnessMakeover
The Most Effective Workout Routine for Weight Loss Over 40 in 2025
00:09:23
The Most Effective Workout Routine for Weight Loss Over 40 in 2025

114 views

1 month ago

FitnessMakeover
3 Beginner Stability Ball Exercises for Core Strength | Instruction and Workout
00:14:52
3 Beginner Stability Ball Exercises for Core Strength | Instruction and Workout

74 views

1 month ago

FitnessMakeover
Squats vs. Leg Press: Which Exercise is Better for Mobility and Strength?
00:05:44
Squats vs. Leg Press: Which Exercise is Better for Mobility and Strength?

547 views

4 months ago

FitnessMakeover
Abs & Core 8-Minute Resistance Bands Workout Sculpt and Shape at Home
00:07:54
Abs & Core 8-Minute Resistance Bands Workout Sculpt and Shape at Home

24 views

4 months ago

FitnessMakeover
Best Leg Press Alternatives In A Busy Gym | Simple Hacks Get Results
00:11:53
Best Leg Press Alternatives In A Busy Gym | Simple Hacks Get Results

61 views

5 months ago

FitnessMakeover
Low Impact Beginner Friendly Workout | Silversneakers 15 minutes Cardio Weights
00:17:38
Low Impact Beginner Friendly Workout | Silversneakers 15 minutes Cardio Weights

96 views

5 months ago

FitnessMakeover
Key to Better Booty: Glute Activation for Growth!
00:04:42
Key to Better Booty: Glute Activation for Growth!

73 views

5 months ago

FitnessMakeover
The Truth About Booty Workouts: How to Shape Your Butt (And What Doesn't Work)
00:07:09
The Truth About Booty Workouts: How to Shape Your Butt (And What Doesn't Work)

348 views

5 months ago

Other Stuff

Check out my other channels