Kier Here

Kier Here

By Kierstin
My name is Kierstin and I’m here to talk all about health and wellness from fitness, nutrition, mindset, hormones, toxins and so much more! We only get one body in this life so let’s take good care of it!
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39. 10 Ways to Prevent Stress-Eating
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
16:37
July 9, 2020
38. Getting Back to a HAPPIER Weight
An update in my personal health and fitness journey. Check out my 6 months progress picture on my Instagram @funsized.nutrition
17:47
July 2, 2020
37. Funsized Success Story with Sheena Hua
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
35:39
June 29, 2020
36. Over on your Macros... Now What?!
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
09:55
June 25, 2020
35. Funsized Success Story with Felicity Smith
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
15:17
June 22, 2020
34. How to Stay on Track on a Trip
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
17:58
June 18, 2020
33. Standing Tall as a Short Girl - in America, Sports, and Cosplay
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
51:40
June 15, 2020
32. My Morning Routine
Links of things talked about in this episode: Jordan’s Skinny Coffee Syrup: https://amzn.to/2AYbsIs 5 min gratitude app or journal: https://amzn.to/2Yi8Ptg Funsized Formula: www.funsizedformula.com/course Free meal planning outline: www.funsizedformula.com/mealguide Calm Magnesium: https://amzn.to/30skGb0 Sweat Belt: https://amzn.to/30pKgx6 Sweet Sweat: https://amzn.to/3fcI1S5 Aminocore BCCAs: https://amzn.to/2YxwvKr Dry Brush: https://amzn.to/2UqKzE2 Beautycounter: www.beautycounter.com/kierstincifelli Multivitamin: https://amzn.to/2zjiWp7 My coaching programs: www.kierstincifelli.com/coaching Contact me: @funsized.nutrition or kierstincifelli@gmail.com
32:00
June 11, 2020
31. Funsized Success Story with Rachel Kuhl
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/
32:00
June 4, 2020
30. Mic SWAP! Kierstin gets interviewed on The NXTLVL Show
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
1:00:47
June 1, 2020
29. How to Return Back to the Gym
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
09:04
May 28, 2020
28. Q&A [Goal Setting, Body Image, Tracking OCD, Metabolism, and more]
If you have questions you’d like to ask email kierstincifelli@gmail.com or message me on Instagram @funsized.nutrition. For more info on my coaching programs go to www.kierstincifelli.com and www.funsizedformula.com/course
28:09
May 22, 2020
27. Small Macro Adjustments for Small Women
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
19:15
May 14, 2020
26. How To Appear Taller
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 kierstincifelli@gmail.com
20:30
April 30, 2020
25. A Petite Partner’s Perspective
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!
1:05:55
April 27, 2020
24. For Long-time Macro-counting Petite Females Only
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 kierstincifelli@gmail.com or check out my website kierstincifelli.com
21:50
April 23, 2020
23. Yoga Off The Mat
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_
34:04
April 20, 2020
22. How to Start Tracking Macros like a #girlboss
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 kierstincifelli@gmail.com for my FREE myfitnesspal tutorial videos or go to www.funsizedformula.com/apply for 1:1 coaching!
17:09
April 9, 2020
21. What happens if you DON’T stay active
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.
15:14
April 2, 2020
20. Movement is Medicine
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
40:19
March 30, 2020
19. How to Increase Motivation at Home
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
19:42
March 26, 2020
18. Funsized Nutrition meets Fitness Funsized
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
1:24:25
March 23, 2020
17. Short & Sweet Stories of Fear
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
15:40
March 19, 2020
16. Training Strong Women with Mark Breedon
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 )
36:21
March 16, 2020
15. The Female Brain
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!
14:29
March 12, 2020
14. Funsized Success Story with Meghann Dendler
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!
1:02:19
March 9, 2020
13. How to Get a Flatter Belly
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
18:21
March 5, 2020
12. My Hypothalamic Amenorrhea (HA) Experience
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
48:54
February 27, 2020
11. High Vibes of Positivity with Melissa Impett
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
40:15
February 20, 2020
10. Top 3 Diet Mistakes Petite Women are Making (and how to fix them!)
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!
22:07
February 17, 2020
9. Beautycounter
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!
16:19
February 13, 2020
8. Low Tox Living with Jessica Erceg
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!
34:47
February 10, 2020
7. Petite Nutrition & Fitness FAQ
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
23:20
February 6, 2020
6. Pretty & Petite Fashion with Sara Ponce
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
13:42
February 3, 2020
5. What is The IBMS? With Patrick McKinney
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!
27:09
January 30, 2020
4. Nutrition After Sports with Katie Spada
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
34:31
January 27, 2020
3. Personal Trainer Jonathan Alvarez
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
27:29
January 20, 2020
2. Tabitha Carcaba with Island Fresh Meals
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!))
28:53
January 17, 2020
1. Why it’s SO hard for petites to lose body fat
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!
14:59
January 10, 2020
Introduction
About Kierstin and podcast topics
10:08
January 8, 2020