![The Funsized Podcast](https://s3-us-west-2.amazonaws.com/anchor-generated-image-bank/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
The Funsized Podcast
By Kierstin Cifelli
![Currently playing episode](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_nologo400/2972897/2972897-1598480642501-5ce0410d9bc13.jpg)
The Funsized PodcastMay 18, 2022
![180. Short Girl Jean with Cici Frattasio](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
180. Short Girl Jean with Cici Frattasio
As a 4 foot 9 athlete🏒 growing up clothing has always been a struggle for Cici Frattasio — especially jeans.
While working at Anthropologie throughout college, she noticed the inaccurate representation of the petite section and so her aspirations to be a part of the fashion industry was born.
Fast forward a decade later, Short Girl Jean was born as a side hustle to tackle a staple in the closet; denim!
Follow @shortgirljean
Get 10% your order at with code: FUNSIZED10 🎉
![179. Let it go & Let it Flow](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
179. Let it go & Let it Flow
Warning: I drop F💣
My brain loves and feels very safe with plans and routines...
But the times that I’ve had the greatest outcome or the greatest rewards, were the times I trusted myself to let it flow.
On this episode I'm sharing personal stories about the magic that happens when we trust ourselves and let go of rigid plan.
Wanna join my free broadcast channel for support to overcome body image mother wounds? Join Here
![178. Sip & Learn: Navigating Alcohol When Counting Macros](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
178. Sip & Learn: Navigating Alcohol When Counting Macros
Pulled this audio lesson out from the VIP archives!
What's covered:
- What happens to your metabolism when you drink alcohol
- Tips for drinking alcohol on a transformation journey
- How to track alcohol correctly
- How training alcohol can be an eye-opening experience a learning experience.
- Why "mistakes" are the best learning opportunity
To learn more + apply for 1:1 VIP coaching: www.funsized.life/coaching
![177. Moving Beyond Chronic Pain — with Physiotherapist, Audriana Monterio](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
177. Moving Beyond Chronic Pain — with Physiotherapist, Audriana Monterio
Meet my #funsized friend, Audriana, a passionate trauma-informed physiotherapist and yoga instructor, who empowers individuals grappling with chronic pain through mindful movement choices.
On this episode we dive into:
- What is: chronic pain, movement, and trauma-informed care
- managing chronic pain through collaborative, choice-based approaches rooted in trust and safety.
- how perfectionism can play a role in chronic pain management
Don't miss out on Audriana's educational resources + gentle movement practices for chronic pain⬇️
Instagram:@audrianaphysio
Youtube: youtube.com/@empoweredmovement
![176. Why a 500 Calorie Deficit is BULLSHIT](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
176. Why a 500 Calorie Deficit is BULLSHIT
Just a little background about where the 500 calorie deficit idea comes from and how to detach from it.
For more on this topic: https://maintenancephase.buzzsprout.com/1411126/10671811-the-trouble-with-calories
![175. How My Client Made Progress + Ditched The All-or-Nothing Mentality by Eating More and Doing Less HIIT](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
175. How My Client Made Progress + Ditched The All-or-Nothing Mentality by Eating More and Doing Less HIIT
If you're a highly active petite woman who's frustrated by the lack of results, doubling down on HIIT and slashing calories might not be the solution. 🙅🏻♀️
Hear it from my client, Abby, who used to be a HIIT cardio queen + calorie slasher but is now dropping body fat and getting stronger on higher calories and less intense exercise!
Links:
VIP 1:1 Coaching Details: www.funsized.life/coaching
VIP 1:1 Coaching Application: www.funsized.life/apply
![174. Mini-sode: Community + Connection](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
174. Mini-sode: Community + Connection
Just wanted to challenge all my fellow lone-wolves to seek out community and connect with other humans! 🐺🤗💜
![173. Electrolytes & The Disclaimer You Didn't Know You Needed](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
173. Electrolytes & The Disclaimer You Didn't Know You Needed
Electrolytes— Are they just a hype, or do they serve a crucial purpose?
Join me as I start to unpack what they are, why they're so important, who needs to add electrolytes to their supplement regime, and why it's not always about simply adding MORE.
Oh, and be prepared for a tangent about stress and how it affects how our bodies utilize minerals. :P
![172. How To Recognize When Stress Is Too High For Exercise](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
172. How To Recognize When Stress Is Too High For Exercise
When I'm triggered or when past traumas resurface, pushing myself to hustle and grind only adds more stress to my plate—even if it's the "good" stress from exercise.
So0o... it's crucial to recognize when it's time to prioritize self-care and give ourselves the space and compassion we need to heal and thrive.
Stress is an inevitable part of life, but knowing when to push through and when to take a step back is key.
Join me as we explore this journey of self-discovery and learn to navigate the intricate relationship between our emotions and our bodies.
Links:
Free Preview of my the lesson on Stress inside The Funsized Formula Course
![171. Breaking Up with Your Coach: Recognizing When It's Time for the Next Chapter](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
171. Breaking Up with Your Coach: Recognizing When It's Time for the Next Chapter
I've had plenty of coaches and mentors in my life and I plan on having many more because I WANT to keep growing, expanding, and evolving. There's just something so magical about collecting different bits of knowledge, strategy, and experiences from a different people. It's kinda like making your own frozen yogurt bowl— taking the flavors and toppings that feel right and leaving the rest. 🍦
This episode is all about ✨mentorship alignment✨ —a.k.a finding that sweet spot where your mentor's guidance and your personal journey sync up perfectly.
But it's also about knowing there will come a time when you outgrow that mentor-mentee relationship. You've soaked up all the wisdom you can, and you're gut is telling you it's for the next chapter.
Breaking up with a coach who's been your guiding light for so long is TOUGH, no doubt, but it's also necessary for your own personal growth.
So, if you've ever found yourself in that spot, this episode's for you. I'll talk about how to recognize when it's time to move on, gracefully navigate that transition, and embrace the next adventure that awaits you!
![170. Elevating Strength Training with Menstrual Cycle Syncing](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
170. Elevating Strength Training with Menstrual Cycle Syncing
Welcome to my world of strength training around my cycle! 💪🏼🌸🏋🏻♀️
No need for complex calendars or overwhelming schedules – I'm all about keeping it REAL, in a way that's simple and aligns best with my body's natural rhythm.
In this episode, I'm sharing how I adjust my training to align with each phase of my menstrual cycle and how this approach not only simplifies your fitness routine but also enhances your overall well-being.
So, get ready to embrace strength training on your terms because this episode is your invitation to craft a training routine that's uniquely yours, synchronized with your cycle.💕
Link to transcript of this episode: https://docs.google.com/document/d/1xxV4_YjO3Aq5T-p5G15UIO3M_5m4lrleQuZ--7d0x-E/edit?usp=sharing
Follow me on Instagram @funsized.life_
Work with me: www.funsized.life/
![169. Resolution Revolution: Untangling the Mind Games for 2024](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
169. Resolution Revolution: Untangling the Mind Games for 2024
If you find yourself in a constant mental tug of war, struggling with an all-or-nothing mindset😮💨, You're not alone!
I recently had a front-row seat to this relentless battle as I wrote out my 2024 goals. One moment, I was like "I want to ge leaner " and in the next, I was like "Nah, I'm perfectly fine just the way I am."
I didn't know which thought to believe but after a good cry😭💁🏻♀️, I realized THIS^ back and forth is my all-or-nothing mentality coming to play.
...and I actually called it out and made it take a time out in the corner. 🤣
In this episode, I share the raw realization of how my perfectionist tendencies were calling the shots and the transformative steps I took to break free.
Tune in for a relatable and honest exploration of restructuring my own goals, overcoming the black-or-white mentality, and paving the way for a more balanced and fulfilling year ahead.🚀
![168. [PART 2] Intro to Minerals + My HTMA Results](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_episode400/2972897/2972897-1702345655175-8779dda75a315.jpg)
168. [PART 2] Intro to Minerals + My HTMA Results
On this episode, we'll continue our journey of minerals by exploring the remaining macro-minerals—calcium, sodium, and potassium. I'll also share personal anecdotes and insights gained from my deep dive into the world of minerals.
Prepare to be amazed at how these tiny elements can have such a profound impact on our bodies and minds!
Podcast Mentioned: Are You Menstrual?: Minerals 101 (Ep 4)
![167. [PART 1] Intro to Minerals + My HTMA Results](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_episode400/2972897/2972897-1702338408483-b9252a513e9cc.jpg)
167. [PART 1] Intro to Minerals + My HTMA Results
Join me on a journey of discovery as we dive into the fascinating world of minerals – trust me, it's more mind-blowing than it sounds. Prepare to be amazed at how these tiny elements can have such a profound impact on our bodies and minds.
In this episode, we'll discuss what minerals do for us, explore why our society is currently experiencing a deficiency in these essential elements like never before, and cover just ONE of the essential macro-minerals: magnesium. I'll also share personal anecdotes and insights gained from my deep dive into the world of minerals.
Stay tuned for Part 2, where we'll continue our journey by exploring the remaining macro-minerals—calcium, sodium, and potassium.
Podcast Mentioned: Are You Menstrual?: Minerals 101 (Ep 4)
![160. Calories In vs. Calories Out, Hormones, and Intro to Cycle Syncing](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
160. Calories In vs. Calories Out, Hormones, and Intro to Cycle Syncing
Right out the gates, I'm busting into the age-old concept of "Calories In vs. Calories Out." You've probably heard this nutrition nugget before, but guess what? It's just the tip of the iceberg when it comes to achieving your health goals. 📊💡
I'm also pointing the spotlight on hormones. Yep, those little chemical messengers are the secret MVPs of your body, affecting everything from how fast you burn calories to your mood swings. Believe it or not, they can be your allies on your path to wellness. 🏋️♀️🧠
And finally, I'll introduce you to the empowering practice of cycle syncing. 🚴♀️📆 If you've ever noticed your workouts feel different at various times of the month, this is your sign to embrace the natural ebb and flow of your cycle. 🌒🌕🌘
Links
Instagram: @funsized.life_
![166. How to Handle Unsolicited Comments About Your Weight or Your Plate on Holidays](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
166. How to Handle Unsolicited Comments About Your Weight or Your Plate on Holidays
Let's talk about unsolicited comments...because who doesn't love a side of judgment with their Turkey?!🤦🏻♀️
We've all been there – when Aunt Karen not-so-subtely side-eyes your plate 👀, or classically blurts out "You've gained some weight!" — or worse, when she persistently suggests you try XYZ... 🙄
As for navigating these situations, there is no rulebook for dealing with these unexpected comments BUT on this solo episode, I'm diving into the art of handling those unsolicited comments about your weight or your plate on Thanksgiving — or any holiday centered around food, really.
Tune in for some sanity-saving advice so that you can head in to your holiday dinner with at least just a tad bit more confidence! 🍽️✨
![165. Debunking the the Lose-1-Pound-a-Week Myth + Why It Doesn't Cut It for Petite Women](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
165. Debunking the the Lose-1-Pound-a-Week Myth + Why It Doesn't Cut It for Petite Women
In this episode, I'm taking a deep dive into the widely propagated myth of 'losing one pound per week' as a universal benchmark for weight loss.
Spoiler alert: It's outdated, unrealistic, and guess what? It's especially unsuitable advice for petite women!
Tune it as I unravel the truth about where this silly little number comes from and why it falls short in today's understanding of weight loss. I'll get a lil' sciency on you, chat about metabolism, and why your bod is not just some calorie-burning robot.
So, if you're done with the 1-pound-a-week drama and ready to rock your own path to those health and fitness goals, this episode is gonna be your jam!
Links
The Funsized Formula Mini-Course
Instagram: @funsized.life_
Website: www.funsized.life
![164. The Pressure of Body Image And Stress of Incorporating Movement For Women with Jaime Glassman](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
164. The Pressure of Body Image And Stress of Incorporating Movement For Women with Jaime Glassman
The incredible Jaime Glassman is back for round 2! If you remember her from Episode #20, you know she's the kinesiologist with the charm of a stand-up comedian. 🎤
Jaime (5'2") brings her signature blend of smarts, empathy, and humor to the table as we chat about the wild world of body image pressures, generational trauma, and the often-overlooked stresses that women face when incorporating movement into their lives.
Get ready for a relaxed, fun, and enlightening conversation that's all about staying real in the Instagram-filtered world.
You're in for a real treat because Jaime is that kind of friend you'd call up for a no-nonsense heart-to-heart with a guaranteed sprinkle of laugh-out-loud moments!
Follow Jaime on Instagram @themovementmaven
![163. Do It Shitty And Find Your Own Voice](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
163. Do It Shitty And Find Your Own Voice
This short & sweet episode is an about overcoming perfectionism. I talk about where that critical inner voice that tells you "you're not worthy" or "enough" comes from and a little mindset hack you can use to stop feeling so ashamed about the intrusive thoughts that keep you from achieving the goals that YOU actually want to achieve — not the goals you think you should achieve to please others.
![162. Reverse Dieting 101](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
162. Reverse Dieting 101
Tired of the endless cycle of diets and calorie restriction?
In this episode, I'm diving into the world of Reverse Dieting, a game-changing approach to boosting your metabolism, restoring your hormones, and finding food freedom.
Join me as I explain how reverse dieting works, who it's for, list the perks you can look forward to, and how to get started!
Links:
Instagram: @funsized.life_
1:1 Coaching: www.funsized.life/coaching
![161. A Peek Into My Current Muscle Building & Reverse Dieting Routine](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
161. A Peek Into My Current Muscle Building & Reverse Dieting Routine
Today, we're deep diving on my personal, current fitness program and nutrition strategy!
Wanna follow my workouts? Subscribe to the Funsized Fitness App
Wanna reverse diet with me? DM me on Instagram or check out my 1:1 coaching program.
![159. How Much Stress Does It Take To Crash Your Fitness Party?](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
159. How Much Stress Does It Take To Crash Your Fitness Party?
Believe it or not, having SOME stress is actually a GOOD thing! The trouble arises when stress is high and chronic.
Where ever you are on your fitness journey, it's important to recognize the signs and effects stress may have on your body, enabling you to adjust the intensity of your healthy habits because, let's be real, we can't eliminate life stressors entirely (some stress is just non-negotiable!).
In this episode I'm sharing some common ways stress can show up and strategies you can implement to manage stress so that your body is primed for peak performance and your fitness goals are within reach!
Links
Instagram: @funsized.life_
![Mini-sode: Getting Fit While Giving Yourself Grace Challenge #4](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
Mini-sode: Getting Fit While Giving Yourself Grace Challenge #4
When was the last time you got an ample dose of vitamin D? (No, this is not a sex joke, I'm talking about the real vitamin D)
You know, the one that comes from the sun and helps us maintain a healthy immune system, fertility, cardiovascular health and soo much more ☀️
Tune in to learn why should you ACTUALLY give a f*ck about getting vitamin D!
P.S. This is the FINAL week of the mini-challenge series! Make sure you submit your photos to earn points BEFORE Sept 14th, 2023 so that you get the chance to win The Funsized Formula mini-course PLUS a 90-min personalized strategy sesh with me!
20% off EveryWell at-home test kits: https://refer.everlywell.com/s/Kierstn
more info + additional resource: https://drbrighten.com/vitamin-d-benefits/
![Mini-sode: Getting Fit While Giving Yourself Grace Challenge #3](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
Mini-sode: Getting Fit While Giving Yourself Grace Challenge #3
THIS WEEK'S ASSIGNMENT:
**Try one new recipe **
How to get your 10 points for this week: Send in a pic of the ONE new dish/recipe you're trying this week
And for 25 more BONUS points: Post the pic to your IG stories and tag me @funsized.life_ with the hashtag #GivingYourselfGraceChallenge
Get recipe inspo here:
https://laurenfitfoodie.com/category/recipes/
https://stayfitmom.com/category/recipes/macro-friendly-recipes/
![Mini-sode: Getting Fit While Giving Yourself Grace Challenge #2](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
Mini-sode: Getting Fit While Giving Yourself Grace Challenge #2
Ready for assignment #2 of the Getting Fit While Giving Yourself Grace?!✨
Steal my daily journaling practice: Journal Prompts from Kier
Tune in to get this week's assignment & earn points towards winning The Funsized Formula course PLUS a 1:1 strategy call with me (value: $99).
Remember to subscribe to my email list to be then first to know about the next challenge assignment by grabbing any one of my free resources here: www.funsized.life/links
Challenge ends Sept 10th
![158. Living with PMDD: My Personal Journey and Discovery](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
158. Living with PMDD: My Personal Journey and Discovery
Trust me, this is not your average "craving chocolate and crying during The Notebook" situation!
In this episode packed with insights and emotional depth, I'm delving into the realm of PMDD (Premenstrual Dysphoric Disorder), explaining what PMDD is, how it differs from PMS, some interesting facts about PMDD, why it takes so long to get a proper diagnosis, and my personal period journey of dealing with dismissive doctors, raised eyebrows, and why it takes so long to get a proper diagnosis.
From my emotional rollercoasters to moments of personal victory, I'm peeling back the layers – the good, the bad, and, oh yes, even the breast tenderness.
![Mini-sode: Getting Fit While Giving Yourself Grace Challenge #1](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
Mini-sode: Getting Fit While Giving Yourself Grace Challenge #1
It's easy to slip out of healthy habits over the summer and beat yourself up when you don't feel your hottest for the start of school…but let's be honest, you just don't want to look like shit in your holiday season photos 😬
So, these next few casts are going to be part of a series we'll call ✨Getting Fit While Giving Yourself Grace✨
...to ease our way back into our strongest, sexiest selves together!
Make sure you're subscribed to my email list to be the first to know about the upcoming challenge assignments. You can do so by signing up for any of my free resources:
P.S. If you're listening to this beyond Sept 10th, 2023, you can still do these weekly assignments on your own but the contest/prizes will be over.
![157. Funsized Success Story with Liz Ulhman](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
157. Funsized Success Story with Liz Ulhman
In this inspiring episode, my 5'0" client, Liz, shares her experience in my 1:1 VIP coaching program for petite women.
Before working with me, Liz had been doing a lot of the right things and was beyond confused why her efforts hadn't amounted to anything.
With just a few personalized adjustments to her lifestyle, Liz experienced *consistent* progress like never before!
In just 16 weeks, Liz lost 10 lbs, gained confidence in the gym (so it no longer feels like a chore but rather, a source of empowerment!), and has a much better relationship with food and fitness overall.
Get ready to be motivated and empowered by Liz's uplifting story as she takes the stage to share her remarkable journey.
Click here to see her transformation and learn more about what the strategy we used.
To learn more & apply for my 1:1 VIP coaching program, go to www.funsized.life/coaching
![156. Sun, Fun, and Anxiety Around Food and Fitness Season](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
156. Sun, Fun, and Anxiety Around Food and Fitness Season
In this special mini-episode, we dive into the hot topic of anxiety around food and fitness during the season of summer.
With a plethora of celebrations, barbecues, and travel opportunities, it's no wonder that many of us find ourselves facing unique challenges when it comes to maintaining a healthy relationship with our bodies and nourishment.
Note: Please bear with me as the audio quality in this episode may not meet the usual standards. I'm learning to let go of the perfectionist tendencies and prioritize delivering valuable content over flawless production. I appreciate your understanding and hope you'll still find value in the discussion despite any audio quirks. Thank you for joining me on this imperfect but meaningful journey!
![155. WTF Are Macros And Where Do I Even Start?](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
155. WTF Are Macros And Where Do I Even Start?
If you’ve been on your health and fitness journey for more than, hmmmm, 5 seconds? You’ve probably at least HEARD of macros.
You’ve also probably heard that if you have specific fitness or health goals and want to learn how to be in control of your nutrition, counting macros can be your passport to a world of flavor, energy, and a healthy life you enjoy.
On this episode, I’m breaking down what macros are why they’re important, who should count them, and how to get started counting macros
https://funsized.life/2022/02/17/food-scale-tiny-tips-n-tricks/
![154. Short Girl Gym Hacks (Part 2)](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
154. Short Girl Gym Hacks (Part 2)
It's time for part 2! Get ready to take your fitness game to new heights with these six brand new short girl gym hacks that will blow your mind!
4) Hip thrusts “booster seat"
Trust me when I say that these hacks will take your exercises to a whole new level of effectiveness! So, whether you're a dedicated follower of The Funsized Podcast or you're just joining us for the first time, get ready to discover six new short girl gym hacks that will revolutionize your fitness routine.
Links👇🏼
If you haven't caught Part 1 yet (Episode 95), don't worry—I've got your back! You can easily scroll back or click here to catch up on all the awesomeness.
📸Follow me on instagram: @funsized.life_
💪🏼Funsized Fitness Monthly Workout Subscription: www.funsized.life/app
![153. The Power of Routine: How I Overcame Old Habits and Changed My Schedule](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
153. The Power of Routine: How I Overcame Old Habits and Changed My Schedule
In this episode, I'm getting personal and sharing my experience with breaking a bad habit that had me stuck in a less-than-ideal routine for years.
I had to face the hard truth that I was unhappy with the way I was living my life and needed to make a change. With some self-reflection and determination, I was able to identify what was holding me back and was able to create a new, more fulfilling schedule - for everyone involved!
Join me as I share this one small thing that changed my paradigm! Hopefully this inspire anyone looking to break free from their own monotony and take control of their lives.
*Heads Up*: I recorded this episode while on a walk in my neighborhood and the audio starts out a little broken-up but it does get clearer about 2 minutes in!
![152. Digging into the Benefits and Basics of Growing Your Own Food](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_episode400/2972897/2972897-1682549833523-d80800849b177.jpg)
152. Digging into the Benefits and Basics of Growing Your Own Food
This episode is all about the joys of getting your hands dirty and growing your own produce at home.
From the thrill of picking your own tomatoes to the satisfaction of creating a lush garden oasis, we'll explore the many benefits of home gardening and share some tips and tricks for getting started.
So, grab your shovel and join us for a fun and informative episode on the joys of growing plants and harvesting the benefits!
Links
Kier’s Instagram: @funsized.life_
Jess’s Instagram: @fitness_funsized
Funsized Fitness Monthly Workout Subscription: www.funsized.life/app
![151. Petite Celebs at the 2023 Met Gala + Their Fitness Routines](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
151. Petite Celebs at the 2023 Met Gala + Their Fitness Routines
Join me as we I share my favorite three petite celebrities who rocked the red carpet at the 2023 Met Gala. From Vanessa Hudgens (5’1”) to Kim Kardashian (5’2”), we'll break down their stunning looks and delve into their individualized fitness routines that help them maintain their tiny but mighty petite physiques. Get ready to be inspired by these Petite powerhouses!
See the looks that stole the show on my blog: https://funsized.life/2023/05/03/petite-celebs-at-the-met-gala-their-fav-workouts/
More Links
Shop the Funsized Boutique: www.shopfunsized.com [Use code PODCAST for an extra 15% off]
Learn more & apply for VIP nutrition & fitness coaching for petites: www.funsized.life/coaching
Instagram: @funsized.life_
![150. Golden Rule of Glute Growth, Busting Big Booty Myths, and Favorite Workout Gear for a Peachy Pump](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
150. Golden Rule of Glute Growth, Busting Big Booty Myths, and Favorite Workout Gear for a Peachy Pump
In this episode, I’m sharing my personal journey of how I went from pancake to peach status — from the 3 glute exercises that made my booty POP, to debunking the biggest booty building myths to my favorite leg day workout accessories plus the #1 mistake the prevented my glutes from growing for YEARS.
Who better to learn from than someone who transformed their glutes from flat to fab?
So, whether you're a petite princess looking to enhance your curves or just someone who loves a good booty workout, tune in to the episode and let's get this glute party started!
![149. From Binge to Balance: How to Get Back on Track After a Weekend Bender](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
149. From Binge to Balance: How to Get Back on Track After a Weekend Bender
Raise your hand if you've ever woken up after a wild weekend bender, feeling like you need to hit the reset button! Don't worry, we've all been there.
In this episode, I’m sharing personal stories of my most recent all-nighter and how I recovered from a gnarly hangover. So grab a glass of H2O and get ready to laugh and learn.
Whether you're a party animal or a weekend warrior, this episode is for anyone who's ever felt the struggle of returning to a healthy lifestyle after a bender. So tune in and let's get this party started (in a healthy way, of course)!
Instagram: @funsized.life_
Website: www.funsized.life
![148. Unlocking Muscle Growth with Mobility, Stretching, and Self-care](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_episode400/2972897/2972897-1681775730003-89fddc2631314.jpg)
148. Unlocking Muscle Growth with Mobility, Stretching, and Self-care
Get ready to unlock your gains with! We're tackling a topic that's often overlooked but crucial for unlocking those gains: mobility and stretching.
We know, we know, it's easy to skip the stretching and mobility work in favor of more exciting exercises. But trust us, this episode is not one to miss if you want to bust through a pesky plateau and get those muscles growing like crazy.
We kick things off with a laid-back chat about life, touch on the importance of mobility and tackle the age old question of "to stretch before or after exercise?"
We also go down the rabbit hole about of stress, hydration, and sleep — because let's face it, you can't have killer mobility without taking care of your body as a whole.
So grab your headphones and get ready to flex and chill with us!
(warning: we dropped a few F bombs but I'm 98% sure I bleeped them all out)
Our fav Stretching, Mobility, and Yoga Channels:
https://www.youtube.com/@yogawithadriene
https://www.youtube.com/@docjenfit
https://www.youtube.com/@MindPumpShow
https://www.youtube.com/@PamelaRf1
https://www.youtube.com/@madymorrison
https://www.youtube.com/@hotspotyogasta3405
Links
Kier’s Instagram: @funsized.life_
Jess’s Instagram: @fitness_funsized
Funsized Fitness Monthly Workout Subscription: www.funsized.life/app
![147. Fun Comes In All Sizes: Why We're Changing Our Sizing Codes for Petite Women](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo400/2972897/2972897-1709339736677-0df2019aac012.jpg)
147. Fun Comes In All Sizes: Why We're Changing Our Sizing Codes for Petite Women
In this episode, Kierstin shares the exciting changes happening at our petite boutique!
We are breaking free from traditional sizing conventions and implementing new codes that will celebrate and empower women — no matter what size. Our mission is to take a fun and lighthearted approach to sizing, and we believe that by embracing our cuteness, we can make shopping online more enjoyable for our rockstar customers.
Tune into the episode as we share the inspiration behind our decision, the challenges we faced during implementation, and the positive feedback we've received from our customers!
"Because Fun comes in all sizes, and no matter what, you're Funsized!"
Links
The Funsized Boutique: www.shopfunsized.com
What's your snack size?! Take the quiz: www.funsized.life/sizequiz
Follow Kier on Instagram: @funsized.life_
![146. Spice Up Your Training: 10 Advanced Techniques to Boost Your Gains And Keep It Fun](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_episode400/2972897/2972897-1679445423878-b054a53c9fad.jpg)
146. Spice Up Your Training: 10 Advanced Techniques to Boost Your Gains And Keep It Fun
Wanna break through barriers and smash plateaus? Get ready to level up your training game!
In this episode, we're exploring 10 advanced training techniques that will not only help you boost your gains but also keep your workouts fresh and exciting.
From tempo work to drop sets, and everything in between, we've got you covered with all the juicy tips and tricks you need to take your fitness journey to the next level.
So grab your headphones (and maybe a notepad) and join us for some fun and insightful conversation on how to spice up your training! 💪🌶️
Links
Come train with us: www.funsized.life/app
Kier’s Instagram: @funsized.life_
Jess’s Instagram: @fitness_funsized
![144. Big Personality in a FunSized Package: Getting to Know On-Camera Host, Actress, Model & Content Creator, Allyson Berger](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_nologo/2972897/2972897-1670786973418-e16c0152128d2.jpg)
144. Big Personality in a FunSized Package: Getting to Know On-Camera Host, Actress, Model & Content Creator, Allyson Berger
In this episode, we sit down with a 5'0" On Camera Host, Actress, Model & Content Creator who affectionately refers to herself as "funsized." Despite her petite stature, this powerhouse of a woman has a larger-than-life personality that shines both on and off camera.
We'll dive deep into her journey and learn about the ups and downs of being a multi-hyphenate in the entertainment industry. From the challenges of breaking into the business to the thrill of booking her dream roles, we'll get an inside look at what it takes to succeed in the world of entertainment.
But it's not all about work! Our guest is known for her infectious energy and sense of humor, and we'll definitely be tapping into that during our conversation. We'll talk about her skincare routine, her Funsized Youtube series, and why she moved from the Big Apple to sunny Tampa, Florida.
So whether you're a fan of Allyson Berger's work or just looking for a fun and inspiring conversation, this episode is not to be missed!
Allyson's Links
Website: https://allysonberger.com/
Short Girl Vlog:https://youtube.com/playlist?list=PLM4K2mVYS6ZEcbuYtm8GINXnknjjCFjJO
Instagram: https://www.instagram.com/allysonberger/
TikTok: https://www.tiktok.com/@allyson.berger
Funsized Links
Instagram: @funsized.life_
Funsized Fitness App: www.funsized.life/app
Funsized Store/Boutique: www.shopfunsized.com
![143. Sugar in Fruit: Friend or Foe for Your Weight Loss Goals?](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_nologo/2972897/2972897-1670786973418-e16c0152128d2.jpg)
143. Sugar in Fruit: Friend or Foe for Your Weight Loss Goals?
In this solo episode, Kierstin is tackling the age-old question: is sugar in fruit good or bad for you?
We'll discuss the difference between natural and added sugars, how fruit sugars affect your body, and how much sugar petite women should be eating while busting some common myths and revealing expert insights along the way.
So whether you're a fruit lover or skeptic, tune in for a fun and informative discussion about the sweet stuff in your favorite produce!
Links
Instagram: @funsized.life_
VIP Coaching: www.funsized.life/coaching
FREE Funsized Recipe Library: www.funsized.life/recipes
![142. Flexing Your Manners: A Hilarious Guide to Gym Etiquette](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_episode400/2972897/2972897-1678325726579-eb2424c8ddd3a.jpg)
142. Flexing Your Manners: A Hilarious Guide to Gym Etiquette
Welcome to our latest episode of "Gym Chronicles", where we (Kier and Jess) share personal stories and laughs about our gym experiences!
In this episode, we're breaking down the dos and don'ts of gym etiquette with a comedic twist AND we're diving into the hilarious and cringe-worthy moments that happen when we hit the gym.
From accidentally dropping water bottles to feeling creepers’ stares, we've all been there, and we're not afraid to share our embarrassing moments for your entertainment.
But we're also tackling some serious issues, like how to handle that person who always hogs the squat rack or what to do when someone tries to chat you up during your workout.
So if you're ready for a good laugh and some practical advice, grab your headphones and join us for another episode of the Funsized Podcast!
![141. Ladies, Pump Up Your Chest, Wrists, & Forearms with These Top Exercises](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_episode400/2972897/2972897-1676594669960-6fe5bec03bc1c.jpg)
141. Ladies, Pump Up Your Chest, Wrists, & Forearms with These Top Exercises
In this week's episode, we're focusing on an area that many women (including us!) overlook in their workout routine: the chest, wrists, and forearms.
These muscles play a role in daily activities like carrying groceries and are essential for balanced upper body strength but as women,
But which exercises are the most effective? Join us as we explore the best chest exercises for women, from beginner-friendly options to short-girl-friendly moves.
Links👇🏼
Chest Up Pad: [Use discount code: BONSCHRO]
Kier’s Instagram: @funsized.life_
Jess’s Instagram: @fitness_funsized
Bonnie's Instagram: @bonschro
Get the Funsized Fitness App: www.funsized.life/app
![140. The Surprising Benefits of Keeping a Photo Journal of What You Eat](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_nologo/2972897/2972897-1670786973418-e16c0152128d2.jpg)
140. The Surprising Benefits of Keeping a Photo Journal of What You Eat
Are you looking for an easy and effective way to improve your eating habits and reach your health goals? Then this episode is for you!
In this week's episode, we explore the surprising benefits of keeping a photo journal of what you eat. From increased awareness and better portion control to identifying food allergies and tracking progress, we cover it all.
Join us as we delve into the science behind why visual food journals are so effective and hear about real-life stories. Whether you're just starting out on your health journey or looking to take your nutrition to the next level, you won't want to miss this eye-opening episode.
So open your camera and let's get started!
Links👇🏼
📸Follow me on instagram: @funsized.life_
Learn more about the Funsized Fitness App: www.funsized.life/app
Get a sneak peek of the in-app meal tracker: youtu.be/9DQX-ssQQ48
![139. Which Exercises Should You Squeeze Your Glutes On And Why You Have Hip Dips](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_nologo/2972897/2972897-1670786973418-e16c0152128d2.jpg)
139. Which Exercises Should You Squeeze Your Glutes On And Why You Have Hip Dips
Pssssstttt! Not all glute exercises require you to squeeze your cheeks at the top. In fact, in some circumstances, it could be the reason for that nasty low back pain. Find out which exercises require a good booty squeezing and which exercises the extra contraction is just not necessary.
Ready for another shocker? #HipDips are totally 100% natural and normal. Let's break into the science behind what are they, why they occur, and how to embrace them.
Oh and one more thing... Let me tell you about this new thing I learned! Ready? Let's 5-4-3-2-1 this shhhh
Links👇🏼
Check out this reel for a visual on glute squeezing exercises
Mel Robbin's How To Stop Screwing Yourself TED TALK: https://youtu.be/OCi5mRafk9Q
💪🏼Funsized Fitness Monthly Workout Subscription: www.funsized.life/app
🥑1:1 Nutrition & Fitness Coaching: www.funsized.life/coaching
📸Follow me on instagram: @funsized.life_
🛍️The Funsized Store: shopfunsized.com
![138. The Best Exercises For A Strong & Sexy BACK](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_episode400/2972897/2972897-1675291443296-c48aaa15414bd.jpg)
138. The Best Exercises For A Strong & Sexy BACK
Continuing on with the series...
Kier & Jess are talking about how to get that Dorito body, that snatched waist, that "I'm a badass b*tch" vibe... aka developing a strong and sexy back!
Strengthening your back can have many advantages from creating that hourglass shape to improving posture to preventing back pain and so much more.
We're breaking it all down so that you can build it on up!
Links👇🏼
Short Girl Strength Quiz & Chart: www.funsized.life/strengthquiz
💪🏼Funsized Fitness Monthly Workout Subscription: www.funsized.life/app
Kier’s Instagram: @funsized.life_
Jess’s Instagram: @fitness_funsized
![137. Why I’m Breaking Up With MyFitnessPal After A 10 Year Relationship](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_nologo/2972897/2972897-1670786973418-e16c0152128d2.jpg)
137. Why I’m Breaking Up With MyFitnessPal After A 10 Year Relationship
...It's not what you think! Listen to the episode to get the full scoop!
Links👇🏼
Follow me on instagram: @funsized.life_
Funsized Fitness App: www.funsized.life/app
How to navigate the new in-app meal tracker: youtu.be/9DQX-ssQQ48
![136. The Secret To Having Nice Arms](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_episode400/2972897/2972897-1673547229605-e89e44187916a.jpg)
136. The Secret To Having Nice Arms
Want to know the key to having nice arms? .... having well-rounded shoulders!
The delts (aka shoulders), for many, can be a stubborn muscle to activate and to develop but luckily, as petite women, we have some advantages! Talk about #shortgirlperks !
We’re here to help you build a solid foundation for strong shoulders with a better understanding of shoulder anatomy and our favorite exercises for growing shoulder boulders!
Links👇🏼
FREE RESOURCE - Short Girl Strength Quiz & Chart: www.funsized.life/strengthquiz
💪🏼Funsized Fitness Monthly Workout Subscription: www.funsized.life/app
🛍️The Funsized Store: shopfunsized.com
Kier’s Instagram: @funsized.life_
Jess’s Instagram: @fitness_funsized
For further education (and visuals) on shoulders...
video: https://youtu.be/oq77AW1XNbc
blog: https://builtwithscience.com/fitness-tips/how-to-build-shoulders/
![135. How I Plan, Prep, & Succeed with Nutrition](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_episode400/2972897/2972897-1670787039000-c30c0c02aa496.jpg)
135. How I Plan, Prep, & Succeed with Nutrition
It's almost 2023, do you have a plan for your nutrition yet?
Tune in to learn how me and my petite clients are crushing goals and taking names this new year!
Previous Episodes Mentioned:
102. 5 planning tips to meet your macros
98. My top 10 go-to quick & easy recipes
96. Food scale tiny tips & tricks
91. Why eating too little could be stalling your progress
87. How to calculate your macros [petite edition]
27. Small macros adjustments for small women
Links:
3-Part How I Meet My Macros Youtube Series
The Funsized Fitness App [Use code FUNFIT23 to get 3 months for just $5 each until Jan 31 2023]
Find me on Instagram: @funsized.life_
![134. The Shortlist : Classic Petite Styles for 30-somethings](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_nologo/2972897/2972897-1598480644360-ae8266dbe35fd.jpg)
134. The Shortlist : Classic Petite Styles for 30-somethings
“The petite section is our main collection”
After a post about leaving her job that went viral on LinkedIn, Laura went all in to fill in a gap within the fashion industry: the lack of options for petite 30-something year olds.
Having no experience at all, this ambitious petite took a huge leap of faith and now, 18 months later and 5 collections in, she's found her stride and is helping small women be proud to be petite with limited edition pieces.
This smart, fun, witty brand with unique pieces designed for such a small niche is called The Shortlist
The Shortlist Links👇🏼
Follow on Instagram: @shoptheshortlist
Shop The Shortlist Website: https://shoptheshortlist.co.uk
Funsized Links👇🏼
Funsized Fitness App: www.funsized.life/app [Limited Time offer: Use code FUNFIT23 for a special discount!]