The Funsized Podcast

 Does your workout regime (if you even have one right now) feel stale?    It seems like the world is in one giant workout rut (Thank you, Corona. Really gotta hand it to you for ROYALLY f*n this one up.)    Maybe you’re just waiting for your gym to open back up to get serious... but you’re beyond tired of feeling sluggish, lousy, and like downright dogsh*t now…  &nbsp...

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 3.Repeating workouts 4.Random workouts 5.Lack of a plan  6.Not tracking progress Listen to the episode to learn how you can...

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 recovere...

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 coach...

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 lik...

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 con...

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.life_

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! ⁠...

"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.nutritio...

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 c...

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...

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...

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...

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 pregnan...

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 st...

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...

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 kierstincifleli@gmail.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...

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 o...

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 in...

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 Insta...

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