Fit 193: 5:2 Diet, Lower Body Workout, Motivation - a podcast by Kira Langolf

In this episode: My thoughts on the The 5:2 Fast Diet book, Lower body blast workout for home or gym, reach your full potential with a mindset makeover.



TRAINING 

Here is a workout that can be done at home or gym. This is a lower body basics workout, you can find it at ClubFit and watch the videos to learn the proper form for each exercise:







* Dumbbell Squat

* Split Squat( ie stationary lunge)

* Walking Side Lunge

* Ball Crunch with Rotations

* Bridge and Leg Curl with Ball



More workouts at Clubfit!



MOTIVATION

A great gift idea for the holiday is the book: “Mindset Makeover: Stay Motivated, Get the Body You Want and Live the Life of Your Dreams!”  Available at thebookpatch.combookstore. This book is your guide to banishing your inner bully.



“Mindset Makeover”  helps unlock your incredible and unique potential! You learn how to do your best and believe in who you are and what you are doing. Focus on how to stand up for what you know is right, making changes, and push onward! When obstacles arise or you get off path, these tools and “Coaching Sessions” guide you to become the stronger, more confident person you know you can be!



It's not just for weight loss! This book is great for achieving what is important to you in business, personal life, school, relationships, everything you do!



The principles here help you: 



* Build self-confidence and self-esteem

* Manage your time

* Overcome anxiety

* Take control of your present and your future

* Free yourself of persistent fears and worries



I'll you an overview using the table of contents as a guide.

“Mindset Makeover: Stay Motivated, Get the Body You Want and Live the Life of Your Dreams!” 



* Chapter 1: Change

* Chapter 2: Control

* Chapter 3: The Power of Self-Talk

* Chapter 4: Sabotage Words

* Chapter 5: Harness the Power

* Chapter 6: Beliefs

* Chapter 7: Activate the Power

* Chapter 8: Goals

* Chapter 9: Priorities

* Chapter 10: Plan

* Chapter 11: Success

* Bonus Coaching #1: Build Self-Esteem & Self-Confidence

* Bonus Coaching #2: Learn to Love Your Body

* Bonus Coaching #3: Steps to a new Habit

* Bonus Coaching #4: Worksheets & Guides

* Bonus Coaching #5: Mantra Builder

* Bonus Coaching #6: Client Example

* Bonus Coaching #7: Overcome Excuses Resources About this Program



NUTRITION 

I was asked my thoughts on The 5:2 Fast Diet. Actually, I had never heard of it! A quick search led me to the website and an understanding of what the 5:2 is about. Basically,

Further episodes of Fit Girl Guide Podcast

Further podcasts by Kira Langolf

Website of Kira Langolf