The Funsized Podcast

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. 🌒🌕🌘

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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!

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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!

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:

Ready for assignment #2 of the Getting Fit While Giving Yourself Grace?!✨

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:

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. 

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

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!

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!

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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!

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!

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)!

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:

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!"

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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! 💪🌶️

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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

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!

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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. 

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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!

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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

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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!

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...It's not what you think! Listen to the episode to get the full scoop!

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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!

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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:

“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👇🏼

Now that we've given you the breakdown on core musculature, it's time to build them up with the best exercises for a strong & sexy midsection! 

In this episode, we're talking about our favorite core and abdominal exercises but we know a lot of you are visual learners so here are some great YouTube videos with the best cues for performing each exercise correctly:

Did you know building a strong core is about more than just well-sculpted abs?⁣⁣

There's a whole lot more going on between your diaphragm and your pelvic floor that deserves more than just surface-level credit.

In this episode, we're breaking it all down so that you can build it up! 

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Hey shortie!

Step up your nutrition game with these petite hacks!

Let me guess...

• You feel like you totally over-do it during the holidays every. damn. year.
• You're afraid of all your hard work being erased over these next few weeks filled with party after party after party...
• You want to enjoy stuffing, mashed potatoes -and don't forget the pumpkin pie! - but you feel like you need a strategy to avoid that annoying belly bloat that makes you unbutton your pants...

If there was a simple straight-forward strategy for you to enjoy ALL the FUN foods without feeling like you've ruined your progress...would you finally feel confident to actually eat mindfully?


Well, I have good news, sweet-pea...


These 8 Holiday Hacks will help you prevent unnecessary fat gain this holiday season!

Wanna learn how to build a well-rounded booty?!

Coach Kier & Jess discuss their favorite exercises for developing and strengthening the glutes. 

What other muscle groups do you want us to discuss? Message us on the gram👇🏼

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.

Some of us have curves, some of us have muscles, some of us have a thigh gap...

But there's if there's ONE thing we all have in common it's that we all have feelings.

In this episode, Kier & Jess talk about their own experiences with both fit- and fat- shaming and how they are both as hurtful. 

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“Exclusion is so last season”

Britney Wittes started modeling and acting at 10 years old. As she got older (but not taller), she started to notice the amount of jobs she was offered was slowly diminishing — simply because she didn't meet the 5'7" height requirement for most of the modeling opportunities.

Now, she stands proud at 5'3" and is making big waves in the modeling and fashion industry! She founded a community where petite models can feel seen, heard, and empowered to reach their full potential. Why Not Petites offers valuable resources for models and aspiring models, to learn, flourish, and slay the camera! 

Learn more about Why Not Petites 👇🏼 

After watching a documentary on the food industry, Jessica Uthie (5'0"), did what most people do; she went plant-based - specifically ovo-vegetarian. 

For 7 years, she gracefully lived that way of life that met her beliefs and needs while absolutely crushing her bodybuilding competitions. But such is life, things eventually changed. Then changed again. And now, she happily lives in that grey area she's plant-based AND eats meat. How? You bet we'll get into it here!

In this episode she'll tell you why she went vegetarian (and later vegan), where she gets her protein from, what happened when she re-introduced meat, how to deal with negative comments from family about her eating habits,  why it's important to do your research, and how to eat plant-based in a way that fits your own needs and wants. 

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Being petite, it’s extremely hard to find nice clothing that fits our body shape. After pregnancy, Stephanie Green (5'0")  had to buy the next sizes up in tights and tops. With that came extra unwanted hem lengths. This prompted a search for petite Activewear but unfortunately, she found zip - zero - zilch! In efforts to solve her own short girl struggle, this petite queen went above and beyond to provide other petite women with high quality leggings (with pockets!) and activewear pieces they can be comfy in anywhere! Two years later, she's slaying the game and getting ready to release her 3rd launch of petite activewear!

"Petites come in all shapes and sizes… we are just under 5’4."

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Many people get into bodybuilding because they are in awe the end result. 

They see the chiseled muscles, the sparkly suits, and the trophies.

But what they don’t see is what’s happening beneath the surface or what happens after the competition is over.

And unfortunately, in most cases, athletes don't see the truth until removed from the sport.

That's how it was for both Kierstin (former bikini & figure competitor) and Jessica (former women's physique competitor).

In this episode, the Funsized "duo" share their personal stories and opinions about

• why they got into competing, 
• how things were different show to show, 
• what the judging criteria was like, 
• the ridiculous things that go on backstage, 
• why they stopped competing, 
• how they healed from the extremities of the sport 
• and so much more.

Hear the highs, lows, and everything in between of being (and un-being) a female bodybuilding competitor!

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My Hypothalamic Amenorrhea Recovery journey has rocked my world and I never want to forget the lessons I've learned. That's why I'm celebrating my 3 year anniversary with a podcast to explain what it is, why it happened to me, how I recovered, and what I'm up to now.

PSA: After years of wondering what was wrong with me and countless doctors not having answers either, I finally learned about HA by listening to a podcast. I never resonated with anything so hard in my life. I just hope that my story can inspire someone else to believe in themselves when they think all hope is lost.

Previous Funsized episodes regarding my HA recovery journey: 12, 29, 38, 48, 61, 65 & 86

With grocery prices being up an average of 12% from just last year, even just a little savings offour food budget can go a long way!

Here are 10 easy ways you can spend less at the grocery store!

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Is it possible become obsessive with counting macros?

Absolutely. Anything in this world can be used and abused to extreme measures. But only if we let them have power over us. 

On this episode, Kier and Jess share their past experiences with macros, why they started counting, and how macros led them to the balanced, mindful, fearless, and healthy eating patterns they have today. 

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Record breaking temperatures got you feeling resistance to cooking and/or losing your appetite??

Girl, I feel it too. 

Here are some easy [healthy] meals and snacks that don’t require much cooking that are still nutritious and will help you make progress on your fitness goals!

Meet Jessica, your new (and first ever) Funsized Associate Coach! 

Tune into the episode to learn more about Jess, her new role at Funsized, and what you can expect from us — 2 spicy athletic petites — moving forward!

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Previous Episodes with Jess...

Before working with me, Katie (5’1”), worked out regularly at Orange Theory and other group fitness classes but just had a hard time seeing results but knew nutrition was the missing link to her success.

With my help, she’s gone from a HIIT class junkie to a total buff babe slaying the weights with absolutely no additional cardio (other than walking.) She’s also gone from a size 4 to a size 0 and feels like a total badass with her new-found back muscles. 

But most importantly, she has more energy throughout her day, is more confident and independent in the gym and feels she has integrated long-lasting healthy habits into her lifestyle WITH EASE.

Tune into the episode to learn more about Katie and how she utilized my 1:1 coaching program to achieve amazing results!

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"Clothes won't change the world, the petite women who wear them will" - Sara Ponce, 4'11", Founder and CEO of Pretty & Petite Online Clothing Store

Sara's frustration over the lack of *trendy* clothes for petite women led to a grand idea; creating her own brand with clothes that are fun & trendy and allow short women to express themselves through fashion.

Three years later, her brand is slaying the petite community as she's constantly selling out on several best-selling items — like the oh so buttery soft yoga flare pants (trust us, you need these in your life).

But such success rarely comes without a bit of a rollercoaster ride. In this episode, Sara gets real vulnerable as she shares some of her biggest mistakes and struggles as well as how she's pushed through to overcome them so that she can continue to provide short queens with a plethora of options designed just for our delightfully compact bodies.

Pretty & Petite celebrates all women 5'4" & under because being short is totally normal, healthy, and beautiful. 

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Nobody should to be married to counting macros for the rest of their lives. Instead, it's a tool to be used to bring awareness about food and how it affects your body on a scientific level. 

So once you reach a point where counting macros has served it's purpose and you're pretty dang confident in your ability to choose appropriate foods...What's next?

Answer: it's time to take the "training wheels" off and give this Intuitive Eating thing a go.

The thing about Intuitive Eating is that it's not a "diet" and there are no "rules" which means that everyone's Intuitive Eating experience, is going to look different.

So in this episode, I'm sharing my personal experience of transition into an Intuitive Eating based approach. Tune in to learn more!

P.S. Listen to the end to find out if you're the winner of the Funsized Tank Top giveaway!