Welcome to The Funsized Podcast where your host, Kierstin Cifelli, talks about about nutrition, fitness, health and wellness for females under 5'3"
This podcast will always give you a dose of realness, practicality and empowerment you truly need to develop the highest version of you and be proud to be petite. So subscribe now if you’re ready for solo episodes from me and interviews from the best little guests around to support you on your mission to be funsized!
Hey shorty… Are you toning up yet? Or do you feel like you’re spinning your wheels with ineffective at-home workouts?
It’s not your fault this sh*t is hard! But I’m here now to enlighten you with the 6 biggest home-workout mistakes:
1.Being a Cardio Bunny
2.Lifting too light
5.Lack of a plan
6.Not tracking progress
Listen to the episode to learn how you can fix these mistakes before you waste your time "working out"
Which ones are you struggling with? Dm me @funsized.nutrition
For more information about my 1:1 coaching: www.funsized.life/coaching
Grab your copy of The Petite Posing Guide: www.funsized.life/posing
Are you missing your period? Are you eating enough to be fertile?
On today’s show I’m joined by Registered Dietitian, Lindsey Lusson, who successfully conceived after not having a period for 13 YEARS and now she helps other women achieve food freedom to regain their period and become fertile. We talk about our different experiences with Hypothalamic Amenorrhea and how we both successfully recovered and what to do if you feel like you need to develop a better relationship food so that your body is healthy & happy!
Find Lindsey on Instagram: @food.freedom.fertility
To hear MY HA story/experience, Check out episode 12 on The Funsized Podcast
Amanda Bassett, 5'0", 35 yo lost 46 pounds & 46 inches in 6 months! Listen to this episode to hear how she did it, what kept her motivated, and what she did when sh*t got tough.
Key takeaways from Amanda: "Today is the tomorrow you wished yesterday would be." & "Don't get married to cute clothes on your weight loss journey."
If you’d like to know more about my 1:1 coaching program or your just ready to apply already go to funsized.life/coaching
I provide 1:1 coaching where you’re getting not only a customized set of macros but you’re getting the accounta-fucking-bility you really need to make that lifestyle change. Just think about where YOU could be 6 months from now!
There are 3 main ways our bodies burn calories: BMR, NEAT, and actual planned exercise.
The biggest portion of how we burn calories is via BMR(basal metabolic rate) which is basically the calories our bodies burn to stay alive and carry out it's basic functions.
The next biggest piece is NEAT(non-exercise activity thermogenesis) which is the calories we burn by being active throughout the day like walking your pup(s), cleaning the house, or even reaching for that top shelf!
And finally, actual planned exercise like weight lifting and cardio and whatever else. This might be surprising to you but remember let's say you're working out for about 1 hour ... that's only about 4% of your day so it's no surprise we would burn more calories outside of our designated exercise window.
While I absolutely & whole-heartedly believe in actual planned exercise for toning up and fat loss, we have a greater (and easier!) ability to increase our overall calorie burn throughout the day via NEAT.
In this episode, you'll learn how to increase your calorie burn via NEAT, how to set & reach a challenging step goal, and so much more!
Send me a DM on instagram (@funsized.nutrition)
Cute Scrunchie Fitbit/Apple Watch bands: https://amzn.to/36EUrkb
The stress of keeping up with fitness through the holidays is REAL and the anxiety over all the food is no joke.
So if you’re wondering how to avoid getting fat yet still live your life, you’re in the right place. [I’m ALL about eating the stuffing, the wine and the pumpkin pie!]
In this episode I talk about all topics surrounding thanksgiving like exercise, intermittent fasting, portion control, including alcohol & dessert, and how to get back on track after the massacre!
Whatever happens on Thursday, I want you to know that regardless how much you eat or drink, you are not a failure. It's just one day, babe. You got this!
Free Pocket-sized Holiday Eating Guide: https://mailchi.mp/11d43de7fb88/holidayguide
Free Funsized Recipe Library: https://kierstin-cifelli.teachable.com/p/funsized-recipe-library/
Woke up feeling under the weather?
Wondering if you should still workout?
Is it okay to eat that grilled cheese & tomato soup?
In this solo episode, I talk about my 3 pro tips for eating & exercising when you're sick.
Got Questions? DM me on Instagram @funsized.nutrition
We all have this fear of 'giving up food' when starting a health/fitness program.
Couple that with being a short girl... UGH! it just sounds like hell on earth. #shortgirlproblems
But it doesn't have to be like that.
This 4'5" cutie, was able to lose 6 pounds & her quartan-tummy by eating balanced meals and filling her plate with foods she actually enjoyed eating!
Just hear it for yourself....
For more information about my coaching program go to www.Funsized.life/coaching
or message me on Instagram @funsized.nutrition
"The key to progress, while effective, is extremely boring. It is, simply, consistency."
say's Beth Skwarecki in her article 'Consistency is the Solution to Most of Your Fitness Problems' on lifehacker.com
After reading this article, I was dying to share it with you! Tune in to find out if consistency is YOUR answer!
For more information on my 1:1 coaching program message me @funsized.nutrition on Instagram or apply at www.funsized.life/apply
The process of losing weight can feel pretty far from fun sometimes. In this episode I give you 6 ways to make getting fit more FUN!
Watch my IG TV series and Contact me on Instagram @funsized.nutrition
Apply for my coaching program www.funsized.life/apply
This 5'3" client has been working with me for 1 whole year!
When she first started working with me she told me she wanted to GO SLOW and she was fine with results taking a little longer if that meant she wouldn't feel restricted*.
As always in my 1:1 program, I respected her wishes by customizing her programming to her needs and goals. We kept her total calories above 1750 and I'm sure she could attest that most weeks she didn't see look or feel much different BUT her 1 year transformation photo is P-R-O-O-F that it all adds up over time!!
In this episode she talks about
her experience in my program for 1 full year
how my program has created a safe space for her to transform without a poor relationship with food, exercise or the scale
how the switch from cardio-focused workouts to strength-focused workouts has decreased the amount of stress she put on her body and therefore decreased the amount of weight
the minuscule macros changes from week to week that are hardly noticeable but actually works
how she's continued to make progress even with being out of the gym for 6 months (half her time with me)
how having my guidance with food and workouts takes out all the mental work and it's just so EASY to follow what the expert says
her 3 favorite things about working with me
and what to do if you're on the fence about signing up for my 1:1 program!
IF you're interested in working with me go to www.funsized.life/apply or message me on Instagram @funsized.nutrition
*Trigger warning: Please skip the first 11 minutes of this podcast if you are sensitive towards disordered-eating topics
**This client wished to remain anonymous out of respect for a loved one.
Learn how you can use your cycle to optimize performance and strength and overall happiness!
In this episode, host (Kier) and guest (Jaime Glassman), talk about their experience with exercise throughout their cycles, tracking their cycle and gaining awareness of your body so you can live your best life without pain and feeling like a victim of your body.
Jaime is a Kinesologist in Ontario, Canada who’s super passionate about helping others get relief from chronic pain and find ways to incorporate exercise into their lives that they actually enjoy. Find her on Instagram @themovementmaven or her website www.themovementmaven.com
In my 1:1 nutrition and fitness coaching program for women under 5'3", I check in with my clients once a week via email AND we also hop on a video call about every other week to touch base really just talk about all the things we can’t quite cover in an email.
Last week I decided to hit the record button during one of these calls and I really wanted to share it with you because it was such a good call and such a good example of what really happens on check in days.
So this is my conversation with my client Nadia who is 17 years old, stands tall at 4’9”, and lives in Scotland.
We recorded this on week 7 of my 16 week program and she has already lost 5 pounds.
I can't wait to continue this journey with her and many more funsized clients just like her!
If you’re interested in my program and want to get more information go to www.funsized.life/coaching
And if this recording hyped you up so much and you’re just like "I’m so ready to do this and feel as good as Nadia does!!", then go to www.funsized.life/apply.
Celebrating episode 50 with a Question & Answer episode!
Questions of the day:
What are some carbs to add on higher carb days or on days where I just can’t get enough?
If I accidentally went slighlty over on fats and protein, should I still try to reach my carbs?
I think I’m addicted to diet soda… How do I stop?
Intermittent fasting. Yes or no?
Any suggestions for a steamer appliance for cooking vegetables?
Listen to get the answers!
Funsized Recipe Library: www.funsized.life/recipes
Insta-pot Air Fryer: https://amzn.to/35zamAe
Funsized Coaching: www.funsized.life/coaching
Campus Protein: https://campusprotein.com/?ref=kierstincifelli1
Got Questions? Email me firstname.lastname@example.org or message me on instagram @funsized.nutrition
With all that excitement comes some stress and uncomfortable moments. In this episode, I interview my funsized sister from another mister, Jess Uthe (@fitness_funsized), about these exciting but stressful times.
In this episode we talk about...
The good (how she became pregnant even though the doctors told her she was infertile),
The bad (the reality of fitness and nutrition when you're pregnant - on top of being in a pandemic in a new state),
And the ugly (negative comments and fake people on social media)
and so much more!
Join us as we get real, raw, and downright honest!
September 6th, 2019 will always be a day to remember for me and a day to celebrate how amazing and incredible my body is for bouncing back to healthy! In this episode I share a few thoughts on how I’m feeling as I reminisce on the past year. If you’re going through Hypothalamic Amenorrhea recovery, don’t hesitate to reach out to me on Instagram @funsized.nutrition and check out my journey in my story highlights and IG TV.
Do you have to eliminate sugar to lose body fat?
In this episode, I’ll explain what sugar does for a female under 5’3” and how you can have your cake while eating it to. After all, you can’t spell funsized without the FUN!!
To get my full funsized recipe library go to www.funsized.life/recipes
For the best ever protein pancake mix go to www.pamcakespancakes.com [use code FUNSIZED for 10% off]
Check out www.campusprotein.com for all your supplement needs(and healthy snacks too!) [use code FUNSIZED for 10% off]
Is it okay? How much can I use?
In this episode, learn how to use condiments and read nutrition labels when you're funsized!
See the blog: https://kierstincifelli.com/2020/08/24/funsized-approved-condiments/
Learn more about Funsized Coaching: www.funsized.life/coaching
Message me on Instagram: @funsized.nutrition
Email me email@example.com
Sometimes, you don't feel 100% motivated or creative or what-ever else it is you feel you need to be. And sometimes, you just need to take a break to recharge.
Recently, I have been feeling some resistance and a lack of motivation so I took a short break to get re-aligned to my goal.
In this episode, I basically vent about how I'm feeling, what I've done to recharge, and how I will continue to reflect to get out of my rut.
[For that Barbacoa recipe go to www.funsized.life/recipes]
Do you wear a step tracker? How many steps are you averaging? Did you know if you use this device a certain way you could make weight loss a lot easier? Listen to this episode to learn how to use a step tracker the right way and to learn many steps you should be taking per day. For more information about my coaching program go to www.funsized.life/coaching If you’d like to purchase a cute FitBit or Apple Watch leopard print band like mine go to https://amzn.to/2Cg6ojZ And be sure to leave a review to be entered to win a funsized crop top!!
Every heard of the 7 habits of highly effective people? Well this is my version for lean petites! For more information about my coaching go to www.funsized.life/coaching or message me on Instagram @funsized.nutrition and check out https://campusprotein.com/?ref=kierstincifelli1 for your supplement needs. don’t forget to use my code FUNSIZED at checkout
Are we in the middle of a fitness revolution? Are there other options to be fit outside of the gym? On this solo episode, I talk about my experience inside the gym since the re-opening and my thoughts about fitness moving forward. I wanna hear from YOU! Message me on Instagram @funsized.nutrition to share your thoughts on this topic.
You might have heard that throwing a cheat day has weight loss benefits but it could be a recipe for disaster for women under 5’3”. In this solo episode, I explain how cheat days stall progress, how many calories are truly needed in order for petites to achieve the same fat burning effect from cheat meals and how I use ‘refeed levels’ with my clients to elicit body composition changes. For more information about my coaching go to funsized.life/coaching or message me on Instagram @funsized.nutrition
It seems odd yet somewhat believable when calorie calculators tell active short girls to eat 1000 calories per day. But as a short girl myself, let me tell you why these calculators are WRONG, what to do instead and how to know if the calories you are eating are appropriate for your height. If you enjoy this episode, you should also check out episodes 22 & 27. If you have questions, dm me on Instagram @funsized.nutrition and for more info about my coaching program for petites go to www.funsized.life/coaching
Emotional eating and stress eating is very common! Especially now with these 2020 shenanigans. In this episode I talk about MY experience with stress-eating and how I overcome it and help my clients overcome it too. For more information about my 1:1 coaching program, visit my website www.funsized.life and apply at funsized.life/apply
This 5’0” Canadian cutie talks about her experience during my 1:1 coaching program, how she lost an inch around her waist, toned up her arms, and boosted her confidence (all during the quarantine!) For more information about my 1:1 coaching program and to see Sheena’s transformation pictures go to kierstincifelli.com/coaching or message me on Instagram @funsized.nutrition
On this short and sweet episode I talk about going over on your macros as if you were one of my one-in-one clients. I help you uncover why it happened, what to avoid, what to do, and how to prevent it from happening again in the future. For more information about my coaching programs go to kierstin cifelli.com/coaching
My client, Felicity Smith, talks about her experience in my 1:1 program and how it’s been her one saving grace during the Covid pandemic. Check out her art and connect with her on Instagram, @missliss.art
I LOVE traveling, don’t you? But not every trip is a “vacation” from eating healthy. Follow these tips for various travel situations so that you don’t fall too far off track but still have FUN on your adventure! To purchase some of the items talked about in this episode go to www.kierstincifelli.com/shopping and for more information about my coaching programs go to www.kierstincifelli.com/coaching and as always, feel free to message me on Instagram @funsized.nutrition
Story time!!! On this episode, my guest, Angela Fernando talks about the short girl struggles when she moved from the Philippines to the United States. We talk about our perspective in teen sports, our biggest petite probel, being called names, modeling & cosplay, and so much more! Feel free to connect with Angela on Instagram @angela08trekz and with me, @funsized.nutrition
On this episode, my client, Rachel, talks about her experience in my 1:1 coaching program and how she lost 20lbs for her wedding by counting macros, finally gained the confidence to start wearing crop tops in public, and tried something completely out of her comfort zone! For more information about my coaching programs and to see Rachel’s transformation pictures, go to www.kierstincifelli.com/coaching/
The boys from The NXTLVL Show (Jon, Mike, and Gabe) interview me about my fitness journey, competing, being petite, niching down, food and more! Check out their podcast on Apple and Spotify (The NXTLVL Show and on Instagram @thenxtlvlshow
You didn’t lose all your strength girl! But can shouldn’t just pick up where you left off 3 months ago. In this episode I compare returning to the gym after HA recovery to returning to the gym after quarantine and how similar they really are. Remember to go slow and ease back into heavy lifting and always listen to your body. If you want accountability and/or strategy for getting back into the gym, check out my 1:1 coaching programs at www.kierstincifelli.com/coaching
If you have questions you’d like to ask email firstname.lastname@example.org or message me on Instagram @funsized.nutrition. For more info on my coaching programs go to www.kierstincifelli.com and www.funsizedformula.com/course
The problem with “diets” and online macro calculators is that they put you in a huge deficit too fast AND they don’t change over time and therefore your body doesn’t change over time. If your goal is to get leaner, consider my weekly approach to altering your macro goals so that you continue to make progress every week. For more details about my coaching programs go to www.kierstincifelli.com/coaching/ or message me on Instagram @funsized.nutrition
6 healthy and natural ways you can appear taller as a female under 5’3”! For more solutions to your short girl problems check out @funsized.nutrition on Instagram or email me at email@example.com
On this episode I interview my 6’1” boyfriend about how he’s learned to understand and accommodate for my small-er needs when it comes to eating food together. If you want more from Justin and I, check out his podcast “It’s Justin Time” and peep our Instagram @stin_adventures for the fun foods we share together and more!
All others: KEEP OUT! If you’re under 5’3” and at the point where you’re feeling like you’re pulling your hair out because you don’t know what else to do with your macros to elicit results, this ones for you! Here are 2 things you can implement to FEEL your best! If you have any further questions, Feel free to message me on Instagram @funsized.nutrition or email me firstname.lastname@example.org or check out my website kierstincifelli.com
Practicing yoga was something I resisted for a long time.... until I went to one of Amber Hennesy’s classes. On this episode, I’m joined by another fun-sized friend, Amber, who also happens to be my favorite Vinyasa Flow yoga instructor! We talk about different styles of yoga, how it’s helped our mindsets and body image, and how you can continue practicing while yoga studios and gyms are closed due to the pandemic(all heights welcome! lol). Check out her virtual classes every Tuesday and Thursday at 5:30pm EST on Instagram @_nylecoveasana_
Ready to make the most of this international lockdown by learning something new that will help you avoid the quarantine-15?!? In this episode I give you the directions for tracking macros that I give to my one on one clients. (Even if the pandemic is over, this can still be applied in normal life!) Find me on Instagram @funsized.nutrition or Email me at email@example.com for my FREE myfitnesspal tutorial videos or go to www.funsizedformula.com/apply for 1:1 coaching!
We all know we should be staying active during the quarantine.... but why? What could happen if we don’t? On this episode, I share my experience of taking 3 full months off from the gym, how I’m paying for it now, and what I wish I would have done differently.
In this episode I interview kinesiologist Jaime Glassman about her fitness and exercise journey. Listen to this episode to find out why you don’t have to be an athlete to move properly, how movement is medicine, and how to go about fixing your pain and dysfunction. You can find more information about Jaime on Instagram @themovementmaven and on her website www.themovementmaven.com
How ironic that Episode 19 is about fitness and health during the Covid-19 pandemic. I swear that was not planned! Anyway... on this episode I talk about my proven framework to increase motivation and discipline especially when cravings and temptations are high and activity is low. Go to funsizedformula.com/mealguide for a FREE pdf download for meal planning. You can find more helpful tips on my Instagram @funsized.nutrition and more information about my coaching on my website www.kierstincifelli.com/one-one-coaching. ALSO, Go to www.funsizedformula.com/course to get a free preview and to enroll in my 30-day starter program and use coupon code COVID
At 5’0”, Jessica and Kierstin both call themselves “funsized!” In fact, the entire reason they connected was because they both had “funsized” in their Instagram handles! They discuss the similarities and differences of their fitness journeys. From being the shortest on their sports teams to killing it in the bodybuilding world and so much more. They also touch on nutrition, hormones, being vulnerable, love for coffee, dogs(Guss and Goose!), and doing what they love which is empowering other women. Funsized Fact: This episode is actually their first time speaking to each other although it sounds as if they have been best friends since they were little - oh wait!... they still are!!! Follow Jess on Instagram @fitness_funsized and check out her website https://www.unreasonablefitness.com
The fear of starting something new never really goes away until it’s done. In this solo episode, I open up about some vulnerable moments where I experienced fear and ALMOST let it get the best of me. Find out what happened next by listening to this episode. For 1:1 coaching information visit www.kierstincifelli.com and Please check out and share my latest video recipe posts on my Instagram @funsized.nutrition
On this episode I interview MY current online personal trainer, Mark Breedon. We talk about my experience during his coaching program, common form/grip issues that hinder progress, and how confidence can grow in the gym. Check out his Instagram @trainingstrongwomen and his podcast, Marky Mark and the Fitness Bunch (be sure to look for our first episode on January 16th here: https://podcasts.apple.com/us/podcast/marky-mark-and-the-fitness-bunch/id1490017694?i=1000462801441 )
Ever wonder why your emotions fluctuate so much?? Or why your confidence can be super high one day and hanging by a thread the next? It has more to do than just “that time of the month” because the female brain actually changes every single day of the month. In this solo episode, I talk about how a lack of sufficient hormones during Hypothalamic Amenorrhea has affected my brain as well as how my brain is changing now that I am recovered. If you’re a female or interested in understanding women, this will BLOW YOUR MIND! For more information on this topic, check out ‘The Female Brain’ by Louann Brizendine!
I interview my former client, Meghann Dendler, about her experience throughout my programs as well as her experiences after working with me. She was my first client who was shorter than me and one of the many that helped me arrive at my short girl niche. We talk about relationship with food, being petite, macros, intuitive eating, planning for a job where she’s constantly on the go, communicating with our partners about our food struggles, and our favorite superfood!
In this solo episode I talk about 5 major puzzle pieces that help my clients tighten up and get a flat tummy. Find more helpful tips and information about my coaching on my website www.kierstincifelli.com and be sure to follow me on Instagram @funsized.nutrition
In this solo episode I talk about my personal HA recovery journey, how I got it, how I recovered, and what life looks like for me now. I talk about some of the symptoms I experienced as a result of regaining my cycle and where to find help if you feel you might have HA. Warning: I cried a bit during this episode. Learn more about HA by reading “No Period, Now What?” By Nicola Rinaldi. Find out more about my journey on my instagram @funsized.nutrition
Melissa is a HIGH VIBRATIONAL Life Coach who helps people heal and manifest through self-discovery and re-writing. In this contagiously positive episode, we talk about vibrations, energy, healing from trauma, vulnerability, forgiveness, and having a community who supports and encourages you to live your best life. This is a must-listen for everyone who wants to live a brighter life! Find her on Instagram @a_healthy_attitude and her website beautifully built.life
Ever wonder what you’re doing wrong? Or just not doing right? I’ve got you covered. Once I figured out these 3 mistakes I was making, I was able to overcome them and help other petite women do the same!! If you like this topic I’ve got even more to share with you! I’m hosting a LIVE and FREE webinar about How To Balance Food, Fitness, and FUN for Females Under 5’3”. Go to www.funsizedformula.com/BALANCE for more details and to reserve your seat!! Can’t wait to see you there!
In this solo episode I talk about how I learned about, started using, and became a consultant for Beautycounter products and why you might consider making the safer swap too because WE ALL DESERVE BETTER!! Find more information at www.beautycounter.com and make sure to choose me (Kierstin Cifelli) as your consultant at check out if you choose to make a purchase!
Jessica is Low Toxin Living Specialist and Nutritional Therapy Practitioner who will take your healthy lifestyle to a whole new level, as she did for me! We talk about some of the common issues someone might experience from toxins, who low-tox living can help, how to get started in a realistic and practical way that won’t put you in debt. Jess has dozens of resources on her instagram @modernally_balanced and her website www.modernallybalanced.com. Also we mention Beautycounter and EWG (healthy living app) as additional helpful resources! This episode is loaded with tips and suggestions so you may want to have a notepad handy!
On this episode I answer the top 8 most asked questions by my petite followers(women under 5’3”). I talk about calorie requirements, how to increase your metabolism, if it’s possible to increase height, why weight gain is so noticeable and how you can make progress even if you don’t have access to a gym! You can find more valuable information for petites on Instagram @funsized.nutrition or in my website www.kierstincifelli.com
Women under 5’3” know the struggles of finding clothes that fit and being disappointed with the lack of petite choices and styles. Sara Ponce has created a clothing line specifically to celebrate short women. Not only are sizes tailored for short women, they are also designed to empower petite women because being short is totally normal, healthy, and beautiful! Find her on Instagram @prettyandpetites and her shop at www.prettyandpetites.com
The International Bikini Model Search(IBMS) is a model and photographer networking event. I’m joined in this episode by the owner and CEO, Patrick McKinney to give you the total synopsis of the magical events he hosts for models and photographers of all shapes, sizes, and experience levels! If you’d like to learn more about these events and sign up for the next event, visit www.theibms.com or call 1.800.935.3160 or message Patrick via the Facebook Messenger app!
Katie is a registered dietitian and former synchronized swimmer for Ohio State University. We talk about her struggle to find her identity after retiring from sports and her journey to restore her relationship with food and body image through an intuitive eating approach. Find her on Instagram at @fueling.former.athletes and her website www.spadastrongnutrition.com
Special guest Jon Alvarez is a Personal Trainer and online fitness coach. We talk about his fitness journey, why he enjoys coaching, common fitness myths and the difference between simple and easy when it comes to getting healthy. Find him on Instagram @jonalva7
Tabitha is a former client and dear friend of mine as well as an OCB pro bikini competitor, coach, mom, and director of operations for an organic meal prep company. We talk about her fitness journey from long distance running to bodybuilding and how fitness and nutrition helped her to transform her body, mind, and even her career! ((Warning: audio on this episode is a little wonky but information is so valuable!))
Women under 5’3” have it rough when trying to lose body fat and build muscle. #shortgirlproblems 🙇🏻♀️ Kierstin talks about why it’s so hard for petite women to be in a calorie deficit and why she helps them eat, train, and think like a petite to build a body they are proud of!