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  • Custom Personal Training
    Articles, Fitness Tools

    Weight Training 101

    The only way to sculpt your body for permanent fat loss is with weight training! Here are some significant reasons why weight training should be a part of your weight loss program:

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    Articles, Fitness Tools, Workouts

    Yoga Bridge Pose

    The yoga bridge pose is great for stretching and relaxation. It also has many uses for your workout!  The 5 ways to use a yoga bridge pose in your workout are also explained in detail in the Podcast Episode Fit 106: Yoga Bridge, Quiche & Your Daily Routine. Read and learn more yoga poses from…

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    Articles, Featured, Training

    Exercise Library Sneak Peak!

    Ever wanted to know if you are doing an exercise correctly? Or maybe someone told you to do an exercise, but you have no idea what it is? Here’s your solution to all exercise form questions!’s Exercise Library! What is the Exercise Library? This is a site that I have wanted to do for…

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    Fit 210: Injuries, Weight Loss Scams, Support Yourself

    Three ways to find out if you are injury prone, learn to harness the power of your inner support system and how to spot and avoid weight loss scams! Check out the “remodeled” site! Coming soon….QuickFit Club Each Month You Get: New Video Workouts Menu Plans & Recipes Quick Workouts Fit Your Schedule An…

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    Fit 209: Lean Abs, Vitamin B for Fat Burning and Patience

    In this episode: How to get lean abs before summer! Vitamin B and fat burning! Patience, do you have any? FYI-I’m using different software and computer for this one, so if things sound funny, please email me! Check out the “remodeled” site! TRAINING Ways To Lose Fat and Reveal Your Abs! Read More…    

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    Articles, Featured, Nutrition, Weight Loss

    Weight Loss Nutrition Six-Step Solution

    Ever want to have donuts and cookies and stay lean? Well, you can! This is a PROVEN system! Stop struggling and start living! My Weight Loss Nutrition Coaching is a 6 step system that ensures your success! As your body changes, so do your nutrition requirements! Our weekly chats and updates are key to your…

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    Featured, Nutrition

    Why the diet cycle ruins your waistline!

    Diet Cycle Getting in shape is NOT diet and NOT exercise alone! If it was, then more people would look great! THE DIET CYCLE REVEALED! Here’s how it happens: You diet, you lose weight quickly. This weight is actually muscle. Less muscle equals a slower metabolism. You splurge with cake to celebrate your weight loss…

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    Articles, Fitness Tools, Nutrition

    Calories Burned During Exercise

    The amount of calories you burn while exercising depends on your body weight, exertion and type of exercise.  Weight loss isn’t only calories in vs calories out, or we’d all be in shape! But it is interesting to know approximately how many calories you do burn when exercising. What is a good way to determine…



“I’ve always been a large & curvy girl, but wanted more firmness all over. I’m getting that with a Custom Program that fits my crazy schedule! I finally have a great plan that keeps me motivated!” -Shameika D.

In just 8-weeks, I dropped 20 pounds and 8 inches! I gained 7 pounds of lean muscle, making it easier for me to maintain the fat loss!  I am very impressed with the program!  Knowledge, Inspiration, Results, Awesome  is an acronym [KIRA] I thought of when asked about Trainer Kira Langolf and her Fitness Makeover Program!

Before & After “I dropped my bodyfat from 21.6% to 11.3% in 12 weeks of the Fitness Makeover Plan! That included losing 20 pounds of fat while gaining 7 lbs of lean muscle!”

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