
The Funsized Podcast
By Kierstin Cifelli

The Funsized PodcastMay 23, 2023

153. The Power of Routine: How I Overcame Old Habits and Changed My Schedule
In this episode, I'm getting personal and sharing my experience with breaking a bad habit that had me stuck in a less-than-ideal routine for years.
I had to face the hard truth that I was unhappy with the way I was living my life and needed to make a change. With some self-reflection and determination, I was able to identify what was holding me back and was able to create a new, more fulfilling schedule - for everyone involved!
Join me as I share this one small thing that changed my paradigm! Hopefully this inspire anyone looking to break free from their own monotony and take control of their lives.
*Heads Up*: I recorded this episode while on a walk in my neighborhood and the audio starts out a little broken-up but it does get clearer about 2 minutes in!

152. Digging into the Benefits and Basics of Growing Your Own Food
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!
Links
Kier’s Instagram: @funsized.life_
Jess’s Instagram: @fitness_funsized
Funsized Fitness Monthly Workout Subscription: www.funsized.life/app

151. Petite Celebs at the 2023 Met Gala + Their Fitness Routines
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!
See the looks that stole the show on my blog: https://funsized.life/2023/05/03/petite-celebs-at-the-met-gala-their-fav-workouts/
More Links
Shop the Funsized Boutique: www.shopfunsized.com [Use code PODCAST for an extra 15% off]
Learn more & apply for VIP nutrition & fitness coaching for petites: www.funsized.life/coaching
Instagram: @funsized.life_

150. Golden Rule of Glute Growth, Busting Big Booty Myths, and Favorite Workout Gear for a Peachy Pump
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!

149. From Binge to Balance: How to Get Back on Track After a Weekend Bender
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)!
Instagram: @funsized.life_
Website: www.funsized.life

148. Unlocking Muscle Growth with Mobility, Stretching, and Self-care
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:
https://www.youtube.com/@yogawithadriene
https://www.youtube.com/@docjenfit
https://www.youtube.com/@MindPumpShow
https://www.youtube.com/@PamelaRf1
https://www.youtube.com/@madymorrison
https://www.youtube.com/@hotspotyogasta3405
Links
Kier’s Instagram: @funsized.life_
Jess’s Instagram: @fitness_funsized
Funsized Fitness Monthly Workout Subscription: www.funsized.life/app

147. Fun Comes In All Sizes: Why We're Changing Our Sizing Codes for Petite Women
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!"
Links
The Funsized Boutique: www.shopfunsized.com
What's your snack size?! Take the quiz: www.funsized.life/sizequiz
Follow Kier on Instagram: @funsized.life_

146. Spice Up Your Training: 10 Advanced Techniques to Boost Your Gains And Keep It Fun
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! 💪🌶️
Links
Come train with us: www.funsized.life/app
Kier’s Instagram: @funsized.life_
Jess’s Instagram: @fitness_funsized

144. Big Personality in a FunSized Package: Getting to Know On-Camera Host, Actress, Model & Content Creator, Allyson Berger
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
Website: https://allysonberger.com/
Short Girl Vlog:https://youtube.com/playlist?list=PLM4K2mVYS6ZEcbuYtm8GINXnknjjCFjJO
Instagram: https://www.instagram.com/allysonberger/
TikTok: https://www.tiktok.com/@allyson.berger
Funsized Links
Instagram: @funsized.life_
Funsized Fitness App: www.funsized.life/app
Funsized Store/Boutique: www.shopfunsized.com

143. Sugar in Fruit: Friend or Foe for Your Weight Loss Goals?
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!
Links
Instagram: @funsized.life_
VIP Coaching: www.funsized.life/coaching
FREE Funsized Recipe Library: www.funsized.life/recipes

142. Flexing Your Manners: A Hilarious Guide to Gym Etiquette
Welcome to our latest episode of "Gym Chronicles", where we (Kier and Jess) share personal stories and laughs about our gym experiences!
In this episode, we're breaking down the dos and don'ts of gym etiquette with a comedic twist AND we're diving into the hilarious and cringe-worthy moments that happen when we hit the gym.
From accidentally dropping water bottles to feeling creepers’ stares, we've all been there, and we're not afraid to share our embarrassing moments for your entertainment.
But we're also tackling some serious issues, like how to handle that person who always hogs the squat rack or what to do when someone tries to chat you up during your workout.
So if you're ready for a good laugh and some practical advice, grab your headphones and join us for another episode of the Funsized Podcast!

141. Ladies, Pump Up Your Chest, Wrists, & Forearms with These Top Exercises
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.
Links👇🏼
Chest Up Pad: [Use discount code: BONSCHRO]
Kier’s Instagram: @funsized.life_
Jess’s Instagram: @fitness_funsized
Bonnie's Instagram: @bonschro
Get the Funsized Fitness App: www.funsized.life/app

140. The Surprising Benefits of Keeping a Photo Journal of What You Eat
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!
Links👇🏼
📸Follow me on instagram: @funsized.life_
Learn more about the Funsized Fitness App: www.funsized.life/app
Get a sneak peek of the in-app meal tracker: youtu.be/9DQX-ssQQ48

139. Which Exercises Should You Squeeze Your Glutes On And Why You Have Hip Dips
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
Links👇🏼
Check out this reel for a visual on glute squeezing exercises
Mel Robbin's How To Stop Screwing Yourself TED TALK: https://youtu.be/OCi5mRafk9Q
💪🏼Funsized Fitness Monthly Workout Subscription: www.funsized.life/app
🥑1:1 Nutrition & Fitness Coaching: www.funsized.life/coaching
📸Follow me on instagram: @funsized.life_
🛍️The Funsized Store: shopfunsized.com

138. The Best Exercises For A Strong & Sexy BACK
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!
Links👇🏼
Short Girl Strength Quiz & Chart: www.funsized.life/strengthquiz
💪🏼Funsized Fitness Monthly Workout Subscription: www.funsized.life/app
Kier’s Instagram: @funsized.life_
Jess’s Instagram: @fitness_funsized

137. Why I’m Breaking Up With MyFitnessPal After A 10 Year Relationship
...It's not what you think! Listen to the episode to get the full scoop!
Links👇🏼
Follow me on instagram: @funsized.life_
Funsized Fitness App: www.funsized.life/app
How to navigate the new in-app meal tracker: youtu.be/9DQX-ssQQ48

136. The Secret To Having Nice Arms
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!
Links👇🏼
FREE RESOURCE - Short Girl Strength Quiz & Chart: www.funsized.life/strengthquiz
💪🏼Funsized Fitness Monthly Workout Subscription: www.funsized.life/app
🛍️The Funsized Store: shopfunsized.com
Kier’s Instagram: @funsized.life_
Jess’s Instagram: @fitness_funsized
For further education (and visuals) on shoulders...
video: https://youtu.be/oq77AW1XNbc
blog: https://builtwithscience.com/fitness-tips/how-to-build-shoulders/

135. How I Plan, Prep, & Succeed with Nutrition
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:
102. 5 planning tips to meet your macros
98. My top 10 go-to quick & easy recipes
96. Food scale tiny tips & tricks
91. Why eating too little could be stalling your progress
87. How to calculate your macros [petite edition]
27. Small macros adjustments for small women
Links:
3-Part How I Meet My Macros Youtube Series
The Funsized Fitness App [Use code FUNFIT23 to get 3 months for just $5 each until Jan 31 2023]
Find me on Instagram: @funsized.life_

134. The Shortlist : Classic Petite Styles for 30-somethings
“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👇🏼
Follow on Instagram: @shoptheshortlist
Shop The Shortlist Website: https://shoptheshortlist.co.uk
Funsized Links👇🏼
Funsized Fitness App: www.funsized.life/app [Limited Time offer: Use code FUNFIT23 for a special discount!]
![133. The Best Core Exercises for Strong & Sexy Abs [PART 2]](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_episode400/2972897/2972897-1669182674667-3a55b81389a26.jpg)
133. The Best Core Exercises for Strong & Sexy Abs [PART 2]
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:
Abdominal Bracing - minute mark 3:12
Bird Dog - minute mark 5:33
Suitcase Carries - minute mark 6:10
Got Questions? Hit us up on the gram! @funsized.life_ & @fitness_funsized
Wanna work with us? Check out our Funsized Fitness Monthly Workout Subscription: www.funsized.life/app
![132. The Best Core Exercises for Strong & Sexy Abs [PART 1]](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_episode400/2972897/2972897-1669156029670-fbb183f28df3b.jpg)
132. The Best Core Exercises for Strong & Sexy Abs [PART 1]
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!
Links
Kier’s Instagram: @funsized.life_
Jess’s Instagram: @fitness_funsized
Funsized Fitness Monthly Workout Subscription: www.funsized.life/app

131. Top 6 Short Girl Nutrition Hacks
Hey shortie!
Step up your nutrition game with these petite hacks!
Want a pdf copy of this episode? Grab the FREE Petite Cheat-Sheet: funsized.life/petitehacks
Episodes Mentioned:
100. Why Petites Need a Unique Nutrition & Fitness Approach
87. How to Calculate Your Macros [Petite Edition]
78. Why The Numbers Matter More For Petite Women Who Want to Shed Body Fat
Links👇🏼
VIP Coaching: funsized.life/coaching
Instagram: @funsized.life_

130. How To Deal With Food Anxiety Over The Holidays
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 download my FREE Pocket-Sized Healthy Holidays Guide? Grab your copy here
Links👇🏼
💪🏼Funsized Fitness Monthly Workout Subscription: www.funsized.life/app
🛍️The Funsized Store: shopfunsized.com
📸Follow me on instagram: @funsized.life_

129. The Best Booty Building Exercises
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👇🏼
Kier: @funsized.life_
Jess: @fitness_funsized
Wanna train with us? Find our Funsized Fitness Monthly Workout Subscription here: www.funsized.life/app

128. Working Out While Sick: Should You Rest Or Sweat It Out?
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_
Need healthy snacks? Find some in my FREE Funsized Recipe Library: www.funsized.life/recipes

127. Fit-Shaming; it's like fat-shaming, but the exact opposite
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.
Links👇🏼
Kier’s Instagram: @funsized.nutrition —> Now @funsized.life_
Jess’s Instagram: @fitness_funsized

126. Breaking Barriers in the Modeling Industry with Britney Wittes - Founder of 'Why Not Petites'
“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 👇🏼
Website: www.whynotpetites.com
Instagram: @whynotpetites
Find Britney on Instagram: @britneywittes
Find host (Kierstin) on Instagram: @funsized.life_

125. This Petite Went Plant-Based and Here’s What Happened
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.
Links👇🏼
Kier’s Instagram: @funsized.nutrition —> Now @funsized.life_
Jess’s Instagram: @fitness_funsized
Short Girl Nutrition Hacks (FREE guide): https://funsized.life/petitehacks/

124. 'Short Apparel' Petite Activewear with Stephanie Green
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."
Links👇🏼
Shop: www.shortapparelactive.com ***Use coupon code FUNSIZED15 for 15% off your purchase!***
Facebook: www.Facebook.com/shortapparel
Instagram: www.Instagram.com/shortapparel__

123. Unfiltered Stories from Former Bikini/Figure and Women's Physique Competitors (Pt. 1)
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!
Links👇🏼
Book mentioned: The Period Repair Manual
Kier’s Instagram: @funsized.nutrition —> *Now @funsized.life_*
Jess’s Instagram: @fitness_funsized
Funsized Fitness Monthly Workout Subscription: www.funsized.life/app

122. My 3 Year Hypothalamic Amenorrhea (HA) Recovery Anniversary
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
For more info on HA Recovery: No Period, Now What? By Nicola Rhinaldi, PhD
Find me on Instagram: @funsized.life_

121. 10 Ways to Lower Your Grocery Bill as Prices Increase
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!
Links👇🏼
🥑FREE Funsized Recipe Library: www.funsized.life/recipes
My favorite cash back app, FETCH: Sign up w/ code HRQDT & get 2,000 pts https://fetchrewards.onelink.me/vvv3/referraltext?code=HRQDT
📸Follow me on instagram: @funsized.life_

120. Learning To Use Macros As A Tool + Not Letting Them Have Power Over You
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.
Links👇🏼
🥑 1:1 Nutrition & Fitness Coaching: www.funsized.life/coaching
Kier's Instagram: @funsized.life_
Jess's Instagram: @fitness_funsized
![119. Cool [Healthy] Things to Eat During the Summer](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_nologo/2972897/2972897-1598480644360-ae8266dbe35fd.jpg)
119. Cool [Healthy] Things to Eat During the Summer
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!
You can find the recipes mentioned in this episode inside my FREE Funsized Recipe Library: www.funsized.life/recipes
Links👇🏼
Follow me on instagram: @funsized.life_ 1:1 Nutrition & Fitness Coaching: www.funsized.life/coaching Funsized Fitness Monthly Workout Subscription: www.funsized.life/app Petite Posing Guide: www.funsized.life/posing Lacuna Fit Leggings [coupon code FUNSIZED15]: www.lacunafit.com
118. Introducing Funsized Associate Coach, Jess Uthe!
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!
Links👇🏼
Previous Episodes with Jess...
Episode 18 - where we literally spoke to each other for the first time and instantly vibed
Episode 49 - Jess reflects on pregnancy, moving and getting a new puppy during the pandemic
Kier's Instagram: @funsized.life_
Jess's Instagram: @fitness_funsized
Bomar Supplements: www.bowmarnutrition.com [coupon code: FUNSIZED]
Strong Coffee www.strongcoffeecompany.com [coupon code: FUNSIZED]
Tango Charlie www.tangocharlieapparel.com [coupon code: UTHE15]
💪🏼Funsized Fitness Monthly Workout Subscription: www.funsized.life/app

117. Funsized Success Story with Katie
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!
Links👇🏼
🥑 1:1 VIP Coaching: www.funsized.life/coaching
📸 Follow me on instagram: @funsized.life_
📝 Short Girl Strength Quiz & Chart: www.funsized.life/strengthquiz
💪🏼 Funsized Fitness Monthly Workout Subscription: www.funsized.life/app

116. Pretty & Petite - An Online Clothing Store for Women 5'4" & Under
"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.
LINKS👇🏼
TikTok: @shopprettyandpetite
Instagram: @prettyandpetites
Shop: www.shopprettyandpetite.com
Use code FUNSIZED15 for 15% off your total purchase!!
📸Follow Kierstin on instagram: @funsized.life_

115. My Transition into Intuitive Eating
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!
📸Follow me on instagram: @funsized.life_

114. Was It Worth It? An Herbal Supplement for PMS
Did you know that 90% of women experience period pains? That’s over 1,000,000,000+ hours of lost productivity and enjoyment of our lives. Yet, the current solutions are primarily hormonal birth control pills (nearly 58% are prescribed to manage menstrual symptoms) or painkillers, both have awful long- term effects on our health.
On a mission to reduce/alleviate my most troublesome PMS symptoms, I tried a holistic supplement of potent, healing botanicals that holistically reduce comment PMS symptoms. Tune in to hear my 3-part personal experience after my first few months of taking this product!

113. Malenki Shoes: Heel Heaven for Petite Feet
While a pair of shoes can’t fix society’s problems with inclusivity, they can level out the playing field and give us the confidence boost we need to remind ourselves (and everyone else) that petite bitches are bad bitches too 😌
Problem is... there aren't a whole lot of options for petite women with petite feet!
That's why Sasha, the founder of Malenki Shoes, is on a mission to make petite women feel empowered by providing a wide variety of styles for any and every occasion!
With sizes ranging from kid's 12 to women's 6, You'll never have to settle for 'baby' heels covered in cartoon characters from the kids section ever again because Malenki is the ultimate heel heaven for women with petite feet!
Tune into the episode to learn more about this badass pioneer of petite women’s shoes!
Links👇🏼
The Funsized Recipe Library: www.funsized.life/recipes
Follow Kierstin on instagram: @funsized.life_
Follow Malenki Shoes on Instagram: @malenkishoes
Take 15% off your order using coupon code FUNSIZED15 www.malenkishoes.com

112. Q&A — protein tips, eating back calories burned during exercise, and why petites?
Ready for a question & answer episode?
Tune in to hear the answers of these 5 amazing questions that members of our ever-growing petite community submitted on Instagram:
Links👇🏼
FREE Funsized Recipe Library: www.funsized.life/recipes
Take my short girl strength quiz: www.funsized.life/strengthquiz
Top 5 Petite Nutrition Hacks: https://kierstincifelli.com/nutritionhacks/
Pamcakes Pancakes [coupon code FUNSIZED]: www.pamcakespancakes.com
1:1 Nutrition & Fitness Coaching: www.funsized.life/coaching
Instagram: @funsized.life_

111. How To Dine Out AND Stay On Track With Your Macros
Learn how to navigate you plate by following these 5 steps to properly plan, eat the fun foods, and stay on track at any restaurant!!
Links👇🏼
My Website: www.funsized.life/
FREE Funsized Recipe Library: www.funsized.life/recipes
Top 5 Nutrition Hacks: kierstincifelli.com/nutritionhacks
Funsized Female Strength Quiz & Chart: funsized.life/strengthquiz
Pamcakes [coupon code FUNSIZED] : www.pamcakespancakes.com
Follow me on instagram: @funsized.life_

110. Funsized Success Story with Mariko
You're about to hear from one of my #petite clients, Mariko (who likes to go by "Ko"), who had multi-dimensional success from my Funsized 1:1 Coaching Program.
As a former collegiate athlete, Ko was extremely regimented in her exercise. The problem was...after years of trying every fad diet & cleanse under the sun, she felt so lost on how to actually eat right for her powerfully petite body.
In just 2 weeks, she went from "MFP is too complicated" to "WOW, I GET to do this and am seeing tremendous success from it!"
Throughout her 16 week experience, her calories never went below 1600, she only did 10 minutes of "cool-down" cardio 3x per week, she went out to eat 1-2x per week AND she dropped 17lbs - Now THAT, my little friend, is the power of #consistency!
But besides the scale and seeing tremendous changes in her progress pictures, Ko made several perspective shifts that enabled her to be as successful as she was, she crushed PRs, she even went up several belts in Taekwondo, and she's made counting macros an essential part of her routine so that now (several weeks after her program ended) she's still using MFP because she genuinely enjoys using it as a tool to keep her feeling structured and productive!
Tune into today's episode to hear her story directly from Ko!
Links👇🏼
1:1 Nutrition & Fitness Coaching Info & Application: www.funsized.life/coaching
Lacuna Fit Leggings [coupon code FUNSIZED15]: www.lacunafit.com
Pamcakes Pancakes [coupon code FUNSIZED]: www.pamcakespancakes.com
Follow me on the 'gram📸: @funsized.life_

109. How I Fell Into Modeling - Even Though I’m Only 5 Feet Tall
Just because you’re short doesn’t mean you can’t do BIG things!
At 5 feet tall, I never thought I could be a model, simply because of my size — But who says you have to be tall to reach your wildest dreams?
When I was offered a modeling opportunity, I took the chance and it has changed the entire trajectory of my life.
To me, modeling is about so much more than just looking pretty in pictures. It's about being seen, heard and respected. It's about feeling empowered and it's about learning - about myself, about the industry, and about who I want to be.
Whether you want to try modeling — or something else you've always wanted to do — Life is too short not to take your chances. You never know where you'll end up as a result taking that chance!
Links:
My Modeling Portfolio Instagram: @its__kier (My normal account: @funsized.life_ )
The Petite Posing Guide: www.funsized.life/posing

108. CARDIO: How much should I be doing alongside strength training?
Every so often, I'll open my inbox to a question like “so how much cardio should I be doing alongside these Funsized workouts?”
And, like anything else in the fitness and nutrition realm the answer to that is.... IT DEPENDS!
In this solo episode, I give you the low-down on cardio and to teach you how you can formulate your own cardio plan to accompany whatever your goal might be. From choosing the correct cardio form/modality to cardio frequency, duration, and intensity to cardio progressions - I'm covering the full distance!
Links
Episode 100: Why Petites Need a Unique Approach to Nutrition & Fitness: https://anchor.fm/funsizedpodcast/episodes/100--Why-Petites-Need-a-Unique-Nutrition--Fitness-Approach-e1fp1fa
Episode 94: Fitness Lingo, Progressive Overload & Periodization Training: https://anchor.fm/funsizedpodcast/episodes/94--Fitness-Lingo--Progressive-Overload---Periodization-Training-e1dnqk0
The Funsized Fitness App: www.funsized.life/app
Funsized 1:1 Coaching Program Details & Application: www.funsized.life/coaching
📸Follow me on instagram: @funsized.life_

107. 4 Nutrition Tips to Eat Healthy While TRAVELING
Now that traveling restrictions have lifted... it's time to book those trips, pack your bags, and get ready to have some FUN!
But wait! Don't forget to pack the [healthy] snacks!
In this solo episode, I'm sharing my top 4 tips for eating healthy while traveling AND I'm sharing my most recent real-life examples of how I plan ahead, what snacks to pack and how to adjust on the fly when travel plans don't go according to plan.
Links mentioned:
📝FREE Funsized Recipe Library: www.funsized.life/recipes
📸Follow me on instagram: @funsized.life_

106. How Funsized Changes Can Make A BIG Difference
"If you're having trouble changing your habits, the problem isn't you. The problem is your system."
"Too often, we convince ourselves that massive success requires massive action."
When in reality, "changes that seem small and unimportant at first will compound into remarkable results if you're willing to stick with them."
LINKS:
Atomic Habits by James Clear: https://amzn.to/37w26o7
Subscribe to The Funsized Fitness App: www.funsized.life/app
Apply for 1:1 Coaching: https://hello.dubsado.com/public/form/view/5c49e49e10b7a5500439707a
📸Follow me on instagram: @funsized.life_

105. How To Not Be So Hard On Yourself When Counting Macros
If you've ever felt yourself becoming little over-obsessive with weighing or tracking your food... this episode is for you!
As someone who has overcome a nearly OCD complex around counting macros, I'm here to tell you how to ditch the "all-or-nothing" mindset and swipe left on perfectionism.
LINKS:
How to track alcohol: https://kierstincifelli.com/2022/03/04/tracking-alcohol/
Subscribe to The Funsized Fitness App: www.funsized.life/app
Apply for 1:1 coaching: https://hello.dubsado.com/public/form/view/5c49e49e10b7a5500439707a
📸Follow me on instagram: @funsized.life_

104. Funsized Success Story with Jessica in Australia
Hey everyone! I'd like you to meet my 20yo Aussie Engineering student who completed my 16-week Funsized 1:1 program!!
Jess started working with me at the end of her 2nd semester (literally during finals week) to get in control of her health & wellbeing during the Australian summer so that she could roll into her next semester with more confidence in her abilities to choose the right foods in the right portion sizes for her 5'2" body while still having fun doing the things she loves (such as rock climbing & hiking) and soaking up university life. Basically, she was looking for that #balance .
Aside from dropping a whole dress size, Jess achieved several more incredible non-scale victories that she never would have imagined! For example, a better relationship with her body image and fully accepting that it's something that will always require effort and TLC - just like ANY relationship (at her ripe young at of 20, that's a HUGE accomplishment that I wish I would have learned at that time of my life). Other non-victories include more confidence in the gym, re-gaining her natural cycle, and becoming a positive healthy influence on her family.
Tune into the episode to hear directly from Jess what her experience in my 1:1 program was like, more about her accomplishments and success AND her BRILLIANT strategy for "journalling" to consistently strengthen her body image!
Links:
📸Follow me on instagram: @funsized.life_
Learn more about my 16-week Funsized 1:1 coaching program: www.funsized.life/coaching
Apply now for my 16-week Funsized 1:1 coaching program: https://hello.dubsado.com/public/form/view/5c49e49e10b7a5500439707a

103. My Food Sensitivity Results From EverlyWell
**Not and AD or paid promotion**
Have you ever experienced symptoms like headaches, stomach pain, or bloating after some meals? But you're not exactly sure WHICH foods are causing the issue?Been there, felt that!
In my efforts to nail down those trigger foods, I took an at-home Food Sensitivity test(1) from Everlywell to help me determine which foods are ideal candidates to remove in a temporary elimination diet(2) and add-back challenge(3).
Well, I completed all 3 steps in just 5 weeks...and I am SHOCKED by the results!
Listen in to learn more about my results & EverlyWell Food Sensitivity testing.
P.S. You can score 15% off EveryWell at-home health testing kits when you use my referral link: https://refer.everlywell.com/s/Kierstn
📸Follow me on instagram: @funsized.life_

102. 5 *Planning* Tips to Meet Your Macros
Struggling to meet your macros? Finding your nightly leftover impossible to reach? Or do you go over your target every. dang. time. no matter how hard you try?
Ugh, girl. I get it. Tracking macros can be frustrating BUT it's not impossible to hit your numbers. In fact, counting macros isn't just a science...it's an art!
But don't worry, I've got a few helpful tips that will help make this whole macro-counting thing a hell-uv-a-lot less complicated for you!
Tune into today's solo episode to learn about my 5 mini tips to meet your macros (and a few extra bonus tricks too!)
Links
3-part Youtube Series: https://youtube.com/playlist?list=PLIxnhLv2pAlwtqV0c2-X-dXY7D7XcXDxw
The Funsized Fitness App: www.funsized.life/app
The Funsized Recipe Library: www.funsized.life/recipes
Instagram: @funsized.life_
Website: www.funsized.life

101. Gut Health with Registered Dietitian, Amanda Sauceda
Ten years ago talking about your digestion was a big no-no but now, gut health is a huge trending topic and healthy probiotic-rich products can be found almost anywhere — even on tap at your local brewery?! It seems like everyone just discovered how important this 25ft organ is to our overall health but there's still so much we DON'T know. What we do know is that your gut health matters A LOT. Even if your digestion seems to be running smoothly, everyone can benefit from giving your gut a little TLC. In today's episode, I interview Amanda Sauceda (known as @guthealth.nutritionist), who classifies herself as “a pizza loving registered dietitian that specializes in gut health." She created The Mind-Gut Approach which combines science and strategy to holistically improve your gut health. Topics include: how gut health is more than *just* digestion why we should pay attention to our gut signs of poor gut health some foods that can improve gut health supplements that can assist you how to manage bloat how food affects mood (and she has a free resource for you) and so much more!
LINKS:
Follow Kierstin on Instagram: @funsized.life_
Follow Amanda Sauceda on Instagram: @guthealth.nutritionist
FREE Food Mood Journal
Amanda’s fav Gut health products on Amazon
Learn more about Amanda & her services: https://amandasauceda.com
Kier’s fav Barlean’s Greens on Amazon

100. Why Petites Need a Unique Nutrition & Fitness Approach
Struggling to lose body fat as a petite woman?
Have a gut feeling your metabolism is slow?
Wondering why your smart watch shows so few calories burned?
You're not alone, shorty!
There's a reason why it's been so dang hard for you all this time.
Hint, Hint: it has to do with your height.
But here's the good news... It’s not that we have to eat less and exercise more, it’s that we have to eat and exercise SMARTER, in a way that aligns with our unique physiology!
To celebrate my 100th episode, I here to help you understand what makes losing body fat so difficult for petite women and how we can basically HACK the system!
Links👇
FREE Strength Quiz - www.funsized.life/strengthquiz
FREE Funsized Recipe Library: www.funsized.life/recipes
FREE Short Girl Nutrition Hacks : https://funsized.life/petitehacks/
Funsized Forumla Course [Coupon code: UNDER53] - www.funsized.life/formula
1:1 Nutrition & Fitness Coaching: www.funsized.life/coaching
Funsized Fitness Monthly Workout Subscription: www.funsized.life/app
📸Follow me on instagram: @funsized.life_

99. Feeling In Alignment & Picking Your Path Based On Your Core Nature
Are you using your skills and your personality traits to do what you love? Do you feel anxiety or insomnia when your strategy or process is not lining up with WHO you truly are as a person?
In today's episode, it's getting REAL personal and vulnerable as I share details of my most recent burn out, how I realized which parts of my life are feeling out of alignment, and what makes the most sense for me to feel happy and energized moving forward.
Thankfully, no tears were shed...but I did drop quite a few F-bombs (Listener discretion is advised).
📸Follow me on instagram: @funsized.life_

98. My Top 10 Go-To Quick & Easy Recipes
If you're not new around here, you probably have checked out my Funsized Recipe Library (at least once!).
But I'll admit, even though I enjoy the slightly-more-labor-intensive recipes I have housed in there, the majority of the time, I like to keep it really quick and simple. Don't get me wrong, I love cooking but I don’t want to spend my whole Sunday cooking.
So if you're wondering "well, what does this girl actually eat FOR REAL in real, regular person life?"...
Answer: these 10 recipes.
Now, just be clear: obviously I eat more than just these ten foods because I’m always, always, ALWAYS making new things. (and I always eat up everything I create for my recipe library!)
This list just highlights the recipes that seem to find their way back into my life again and again and again by virtue of good taste, ease, flexibility, and familiarity.
In this solo cast, I'm sharing my favorite & go-to ways to cook the following foods:
Chicken (2 recipes) Ground beef/turkey Sweet Potatoes (2 recipes) Rice (2 recipes) Veggies like green beans, broccoli, and asparagus Veggies like brussels and zucchini OatmealLinks
FREE Funsized Recipe Library: https://funsized.life/recipes
FREE Guide: 5 Petite Nutrition Hacks: https://kierstincifelli.com/nutritionhacks/
🥑1:1 Nutrition & Fitness Coaching: www.funsized.life/coaching
📸Follow me on instagram: @funsized.life_

97. Personal Stories, Water Goals, and “Is it better to do cardio before lifting weights or after?”
This episode is a random conglomeration of things but mostly a bunch of personal stories!
Topics Include:
Why I've been slacking on my food-related content Realistic water target for petites & my hacks to ensure I reach it Is it better to do cardio before lifting weights or after?Links:
Funsized Recipe Library: www.funsized.life/recipes
Instagram: @funsized.nutrition

96. Food Scale Tiny Tips & Tricks
If you’re taking the time to log your foods and track your intake, you might as well be as accurate as you possible can!
The best way to do that? Use a food scale.
In this episode I share my tips & tricks for using a food scale and why it's the less mess & more accurate WEIGH to measure!
Links:
This is the scale I currently use[FYI, This is an affiliate link. As an Amazon Associate, I earn from qualified sales.]
Food Scale Blog Post (watch the reverse method video)
Pamcakes Pancakes [Use code FUNSIZED for 10% off]

95. 6 Short Girl Gym Hacks (Part 1)
If you’ve ever wondered why certain exercises feel awkward for you, shorty…
It has EVERYTHING to do with limb length.
As women under 5’3”, the distance between our knees and ankles is shorter than everyone else. Those few inches can really make all the difference on certain exercises.
In this episode I break down the top 6 exercise hacks you NEED to know as a petite woman!
Let me know which one is the most mind-blowing for you by DM-ing me on Instagram @funsized.nutrition
For more details about The Funsized Fitness App: www.funsized.life/app
& To register: https://www.trainerize.me/profile/funsized

94. Fitness Lingo, Progressive Overload, & Periodization Training
Confused by fitness lingo? Not sure what it all really means?
I'm breaking it all down -- short girl edition, of course!
Here's a few topics we cover:
Strength training, weight lifting, resistance training - do they all mean the same thing? Should we do high reps? or low reps? How to avoid looking "bulky" or "manly" Form, speed, range of motion, contraction and rest periods - what do they all mean? 7 short girl weight-lifting advantages Progressive overload - what is it? how do you do it? Periodization - what is it? how do you do it? Petite strength levels & how to get access to my free resource!LINKS:
These 2 audio lessons are from My Funsized Formula Course: www.funsized.life/formula
Are you lifting heavy enough for your size? Take my quiz: www.funsized.life/strengthquiz
Want periodized training designed just for women under 5'3"? Subscribe to my workout app: www.funsized.life/app

93. LIWEAU Petite Fashion with Jessica

92. My 2022 Self-Care Goals

91. Why Eating Too Little Could Be Stalling Your Progress
If this is happening, let me be the first to say this: You are not broken.
In fact, that’s actually your body’s survival mechanism.
In this solo episode, I dive into the top 5 things that might be happening in your body that's making you feel so STUCK!
Links
Funsized Recipe Library - www.funsized.life/recipes
Episode 87 - Funsized Success Story with Becky Barton
Episode 89 - How to calculate your macros
1:1 Coaching program INFO - www.funsized.life/coaching
1:1 Coaching program APPLICATION - hello.dubsado.com:443/public/form/view/61539b2e88c5de5fe04d060e
The Funsized Formula Course [coupon code UNDER53] - kierstin-cifelli.teachable.com/p/funsizedformula/
Pamcakes Pancakes [coupon code FUNSIZED]
LacunaFit Leggings [coupon code FUNSIZED15]

90. The Pros & Cons of Progress Pictures
Progress pictures can be a FANTASTIC tool for monitoring your progress during a transformation phase but just like ANYTHING in the fitness industry, they have their pros and cons.
In this episode I'm discussing:
how I (and my petite 1:1 clients) take progress pics when and how often to take them how to use them to monitor your own progress the truth about some before & after advertisements (cough* supplement companies) what happens when you focus on aesthetics vs overall health where YOU can save your progress pics for safe-keeping and easy accessTo learn more about my Funsized Fitness app: https://www.funsized.life/app
To register & download the Funsized Fitness app: https://www.trainerize.me/profile/funsized
Follow me on Instagram @funsized.nutrition

89. Funsized Success Story with Becky
Guess who has lost 18 pounds, got her period back AND is no longer afraid of eating carbs?!
It's my 5'1" client, Rebecca!
Tune into the episode to learn how she went from Keto to carb SMART while kicking off 20 inches during my 16 week program!
Be sure to check out her progress pics on my Instagram or my website & find more information about my coaching program too!

88. 8 Holiday Hacks to Prevent Fat Gain
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 download my FREE Pocket-Sized Healthy Holidays Guide? Grab your copy here: https://mailchi.mp/11d43de7fb88/holidayguide
![87. How to Calculate Your Macros [Funsized Edition]](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_nologo400/2972897/2972897-1598480642501-5ce0410d9bc13.jpg)
87. How to Calculate Your Macros [Funsized Edition]
Tune into the episode to learn how to calculate your macros according to my proven Funsized methods
Wanna read along this episode? Tap here
For more about my 1:1 coaching program: www.funsized.life/coaching

86. 2 Year Anniversary of being recovered from Hypothalamic Amenorrhea
On September 5th, I celebrated 2 years of being recovered from Hypothalamic Amenorrhea!
Instead of period talk or the "All-In" process, I use this episode to reflect on my experience.
Do I feel like I did the "right" thing?
Was my process effective?
Did it help my business?
Tune in to find out!
If you want to learn more about my HA journey, Listen to episodes 12, 29, 38, 48, 61, & 65
Links
Crop Tops: www.funsized.life/store
Instagram: @funsized.nutrition
![85. The Funsized Formula [LAUNCH]](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_nologo400/2972897/2972897-1670786974827-44ae6d0bf4f3f.jpg)
85. The Funsized Formula [LAUNCH]
Wouldn't it feel nice to know --for certain--that all the time and energy you put into living a healthier lifestyle...
...ACTUALLY aligns well with and feels good to YOU?
Introducing... Your SHORTcut to understanding your petite body...
THE FUNSIZED FORMULA!
My new course for petite women to ditch the mainstream methods & discover how to eat, train, and think like a lean petite machine!
Listen to the episode to get the details!
Enroll now for Under $53:

84. What Muscle Soreness Really Means
Ever wonder why you feel super sore 1-2 days after a modest workout?
Or better yet... have you ever wondered why you DIDN'T feel sore after a tough workout?!
Truth is... muscle soreness doesn't tell you whether or not your workout was good or bad. It actually is an indicator of a few other things!
Tune into this episode to learn what your muscle soreness means, when & why it happens, what you should do about it, and how to use muscle soreness as a gage so that you can maximize your muscle-building workouts!
Links👇🏼
Instagram: @funsized.nutrition
Strength Quiz: www.funsized.life/strengthquiz
Funsized Fitness App: www.funsized.life/app
1-1 Coaching: www.funsized.life/coaching

83. Overcoming Hyperthyroidism, Fad Diets, & The Fear of Eating More With Sydnee Weinberg
Guest: Sydnee Weinberg is a 5' 1.5" (ya'll know how important that half is!) is an all around FIERCE AF badass nutrition coach for women to ditch diet culture and start LIVING.
On this episode, we dive into the depths of Sydnee's fitness journey and cover topics such as Hyperthyroidism, our experiences with multiple fad diets, overcoming our fear of eating higher calories, and helping other women learn how to use flexible dieting to live a healthy lifestyle they ACTUALLY enjoy, and SO MUCH more!
Links
Follow Sydnee on Instagram: @viciousfitbysydnee
Grab her freebie: https://www.viciousfit.com/menuguide
Sydnee's Website: https://www.viciousfit.com
The Petite Posing Guide: www.funsized.life/posing
Funsized Recipe Library: www.funsized.life/recipes
Take 10% off Pamcakes Protein Pancakes using coupon code FUNSIZED
![82. Living a Colorful Life with Your [Petite] Pal, Jordyn Rush](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_nologo400/2972897/2972897-1670786974827-44ae6d0bf4f3f.jpg)
82. Living a Colorful Life with Your [Petite] Pal, Jordyn Rush
Jordyn Rush is "just a gal trying to make the internet a little brighter" - according to her Instagram bio.
Standing at a solid 4'10", sharing rainbow-licious content, and spreading positivity, she embodies the true meaning of FUNSIZED!
On this episode, we dive into her life as a petite, where her love for color stemmed from, what she shares on social media, how to support and keep getting valuable tips & tricks from your favorite influencers, and styling tips for petite women!
You won't want to miss this episode because she is probably one of the most vibrant, enthusiastic, optimistic people you'll ever meet!
Follow Jordyn on Instagram @yourpaljordyn
Shop her favorite things : https://www.yourpaljordyn.com

81. Mini Cut Month 2 (Wrap up!)
For more about this "Mini Cut", Listen to 'part 1' in episode 79 and check out my story highlights "cut month 1& 2" on my Instagram: @funsized.nutrition

80. How Fitness Helped Me Find Femininity
Who would have thought that something like going to the gym, building muscle, and looking stronger — which embodies a masculine energy — could help someone actually find their femininity!?
Tune into today's episode to learn how I developed my personal style!
What's YOUR personal style personal story?! DM me on the gram
Links⬇️
Amazon Storefront: https://www.amazon.com/shop/funsized.nutrition
Halara 20% off discount code: KIERSTIN20
Instagram: @funsized.nutrition
Website: www.funsized.life

79. Mini Cut Month 1
Hey, I'm back & ready to fill you in on how I'm feeling after the first month of my "Mini" Cut!
For more about what I'm doing and how it's going, Check out my story highlight "Cut Month 1" on my Instagram: @funsized.nutrition
Follow along to my exact workouts by subscribing to the Funsized Fitness App: www.funsized.life/app
![78. Why the numbers matter more for petite women [who want to shed body fat]](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_nologo400/2972897/2972897-1670786974827-44ae6d0bf4f3f.jpg)
78. Why the numbers matter more for petite women [who want to shed body fat]
You may be wondering why eating the *right* number of calories & macros is so important for women under 5'3"
The answer is: Because smaller figures do not possess a very large margin of error!
Once you embrace the numbers and understand their importance in weight loss, you will, for the first time, understand why your prior weight loss attempts did not succeed (or only worked for a short period of time) and finally understand what it takes to achieve the results you're looking for.
*Please note that the numbers I use in this episode are merely examples. There are metabolic differences in women even of the same height, weight & age so just take this with a grain of salt.*
Links:
Episode 41: Cheat Day MISTAKES for Petite Women
Episode 76: How Height Affects Metabolism
Funsized Fitness App: www.funsized.life/app
Funsized 1:1 Coaching: www.funsized.life/coaching
Instagram: @funsized.nutrition

77. What does "Petite" actually mean? (with Tasha Harris)
If you listen to this podcast you’re probably under 5’3” and you’ve probably been told that you’re petite... But what does petite actually mean?
Does it refer to height? build? size?
...Can you be curvy and petite at the same time?!
YOU BET CHA!
My girl, Tasha Harris, from CharrishEleven, and I are here to tell you what being petite & funsized means to us!
Links
Follow Tasha on Instagram @Charrish11
Check out her boutique: www.charisheleven.com

76. How Height Affects Metabolism... #SHORTGIRLPROBLEMS
While there are many things that play a role in determining the speed of your metabolism... one of them is height.
That's because the more lean mass you have, the faster your metabolism works.
Taller people have more lean mass simply because of their height.
The more lean mass you have, the higher your BMR will be, and the more you can eat.
So that means the smaller the body, the smaller the organs, the less energy the body needs, and the slower the metabolism.
Can somebody say "Short girl problems"?!
The good news is... there are things you can actually do about it.
I'm here to help you discover the reason why it's been SO hard for you to see progress following the standard programs all these years and what you can do to work with your short stature instead of against it!
Links
For more info about my coaching go to www.funsized.life/coaching
To download my workout app go to www.funsized.life/app
Find me on Instagram @funsized.nutrition

75. When You FEEL Good, You LOOK Good — with LaTasha (Chloe Debre)
Ever feel like you've got TOO many things going on that you don't even bother getting dressed?
...You're running so many roles (wife, mother, teacher, caretaker, etc...), that you just don't have time to take care of yourself?
...You miss the days when you'd dress up & feel like a million bucks?!
I think we've ALL fell into the rut a time or two - and it's O-K!
But it's amazing what magic can come out of you when you take the initiate to get dressed again - put makeup on again - workout again - whatever it may be - that makes YOU feel good.
Because when you feel good, you look good, and you ultimately DO good.
This episode's guest, Latashia Williams (who goes by Chloe Debre on Instagram & Youtube), is a wife, a mother, an engineer, an influencer who loves to wear things that brings her joy and inspire women over 40 to dress in a way that makes them feel GOOD.
Find & Follow Latashia on Instagram @chloe_debre_ and on Youtube: youtube.com/c/ChloeDeBre
More links:
Funsized Fitness App: www.funsized.life/app
Instagram @funsized.nutrition

74. My Honest 3-month Review of FLO PMS-relief Gummy Vitamins
Have you seen those ring-shaped FLO gummy vitamins floating around social media claiming to reduce PMS symptoms???
IDK 'bout you but my PMS symptoms got me feeling CRAY.
And at my one of my weakest moments a few months ago, I gave in to ordering these suckers. (well... gummies)
I just wanted to see for myself what all the hype was about ...or if I was just being fooled by REALLY GOOD marketing.
So not only did I try them out, but I recorded my opinion/experience after each period while taking this supplement.
In this episode, you'll listen to 4 parts:
1. INTRO (What they are, receiving my first order, & taste review)
2. Month 1 review
3. Month 2 review
4. Month 3 review & ultimate verdict
So if you're curious if just 2 little ring-shaped gummies can reduce your PMS crazies, tune into this episode where I give my honest experience of taking FLO vitamins.
Got further questions? Message me @funsized.nutrition or email kierstincifelli@gmail.com

73. Petiteness Isn’t A Flaw That We Need To "Fix" By Appearing Taller (with Stephania & Tracy)
How does it feel when someone suggests a styling tip to make you appear "taller" or longer"?
Have you ever stopped to think about WHY this seems to be the norm of every single style recommendation?
Truth is, I didn’t.
That's was until Stephania (Guest) served this question to petite influencers like Tracy (Guest) and myself in our monthly Petite Talks.
And what we’ve all come to realize is that petiteness isn’t a flaw that we need to "fix" by appearing taller.
Tune in to the episode to learn how 3 petite influencers encourage women to embrace their petite frame by dressing or posing in a way that makes them feel confident and sexy and beautiful at any height!
LINKS:
Find Stephania on Instagram @vestirpetite and learn more about her brand: www.vestirpetite.com
Find Tracy on Instagram @findyourdazzle and check out her blog: www.findyourdazzle.com
Find Kier, your host, on Instagram @funsized.nutrition and discover the world of petite health & fitness: www.funsized.life
And finally, grab your copy of the Petite Posing Guide Version 2.0: www.funsized.life/posing2

72. 3 Ways to Improve Your Body Image TODAY
Wanna know the one thing all my clients have in common (besides being under 5'3")??
They want to feel better.
What that means exactly is different for each girl. But I think that we can all agree that it means having a positive body image. We all want to feel comfortable with the way we look.
In this solo episode, I dive into 3 things you can do TODAY that have helped me accept my body for all that it does and all that it is.
If you're interested in joining a body image challenge group (hosted by me), send me a DM on instagram @funsized.nutrition
Links:
Funsized Fitness App: www.funsized.life/app
Website: www.funsized.life

71. From Extreme to Reverse Dieting (with my bestie Candice Smith)
Just two 5-foot-nothing personal trainers talking about their experiences with extreme dieting for bikini competitions and using reverse dieting to restore their metabolisms and relationship with food.
Funsized Fitness App: www.funsized.life/app

70. Cali & Dana Curvy Petite Jeans & More!

69. Ditch The Debbie Downer
Ever feel like you're walking around with a constant rain cloud over head?
Things suck and you can't see to see the light?
Listen, girl, we have the power to disarm the Debbie Downer — whether that be ditching that toxic person or calming the negativity down within us.
In this episode I talk about my own personal experiences and how I shifted into a more Positive Penny so that you can live a little happier by giving these practice a whirl!
Links:
Petite Posing Guide: www.funsized.life/posing
Website: www.funsized.life
Instagram: @funsized.nutrition

68. Petite Strength-Training // How to Choose the Right Weight to Lift
Whether you’re just getting started with weight lifting, recently getting back into it, OR you’ve been lifting for years, at some point, you've probably wondered "how much is enough for me to lift — without hurting myself — especially as a petite girl!?"
When it comes to finding the right weight to use, it’s kind of like a Goldilocks situation. You don’t want it too heavy, you don’t want it too light, you want it just right!!!
Tune into the episode to learn what to focus on when you first start lifting, how to safely increase the weight, and what to do when your rate of strength gains start to slow.
Wanna know how strong you are compared to your petite peers? Take my Short Girl Strength Quiz: www.funsized.life/strengthquiz
After viewing your results, tap the button to go to my FREE Funsized Female Strength Chart so you can learn what it takes for you to level up on the most common lifts and be a tiny but mighty badass petite!
More links:
Learn more about the Funsized Fitness App: www.funsized.life/app
Subscribe to the Funsized Fitness App: https://www.trainerize.me/profile/funsized/?planID=101269&mode=checkout
Instagram: @funsized.nutrition

67. Carbs: A Petite's Secret Weapon

66. Petite Ave — Personal Shopping for Women Under 5'5''
Tired of spending money on alterations or wearing clothing that's too long?
We thought so. Vanessa Youshaei is here to help.
Like most businesses, Petite Ave was born out of a desire to solve a personal challenge. Standing at 5’0’’, Petite Ave’s founder, Vanessa, always had trouble finding fashionable clothing that fit. This caused her to spend a lot of time and money looking for stylish clothing that worked for her height. UGH!
After talking with hundreds of women under 5'5'', she decided to launch a styling service that helps petite women find exactly what they need - whether it's a pair of jeans or a dress to a friend's wedding.
After receiving my second shipment of clothing that fit me like a glove, I just HAD to share this goldmine find with all of you who share these same #shortgirlproblems !
Check out Petite Ave on Instagram @petite.ave
And score 10% off your first box using this referral link: http://petiteave.refr.cc/kierstinc

65. Life After Recovering from Hypothalamic Amenorrhea
Just a short update about my training, diet, and body after being fully recovered from Hypothalamic Amenorrhea for 16 months.
***FYI: This is not a recommendation to anyone recovering or recovered from HA - this is simply my story***
If there’s anything you take away from this episode is that your setback isn’t your forever. These things happen to teach us something important and I think it’s really important to reflect on why this thing happened to you in the first place because once you figure it out, it’s easier to find a different approach that works for you.
Special thank you to all of you who supported me throughout this ever-evolving journey! Love you!
My HA story episode #12: https://anchor.fm/funsizedpodcast/episodes/12--My-Hypothalamic-Amenorrhea-HA-Experience-eb3bu7
See the comparison pic I was talking about: https://www.instagram.com/p/CKosbWXDQjY/?utm_source=ig_web_copy_link
Website: www.funsized.life
Fitness App: www.funsized.life/app
Instagram: @funsized.nutrition
Email: Kierstincifelli@gmail.com

64. Where to get your Petite Leggings! with Lucy Scott Brown founder of LACUNAFIT

63. 10 Ways to Get Over your Workout SLUMP
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…
Maybe you’ve even had a good streak at home for a little while... but you’re at the point where you’re totally uninspired by the same old repetitive workouts...
But maybe…. Just maybe…. One of these 10 ways to bust out of your workout rut might help...
Petite Power Playlist: https://open.spotify.com/playlist/0hiV2KfRZ9n7Zg75UmrzFv?si=dVkKBG4yT-qEHVZd4-vf9A
Episodes about Steps & Neat: #59, #44
Funsized Fitness App: www.funsized.life/app

62. 6 Home Workout Mistakes That Sabotage Your Success
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 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

61. Food Freedom & Fertility with RD Lindsey Lusson
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

60. Losing 46 pounds & 46 inches in 6 months
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!

59. How to Boost Your Metabolism Via NEAT

58. Turkey Day Do's and Don't's
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/
Instagram: @funsized.nutrition

57. 3 Tips for Eating & Exercising When Sick
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_

56. Funsized Success Story with Nadia
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

55. Consistency is the Solution to Most of Your Fitness Probs
"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

54. How to Make Getting Fit More FUN!
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

53. Funsized Success Story with Anonymous
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.

52. Optimizing Exercise Around Your Period
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

51. Check-in Call with Funsized Client, Nadia
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.

50. Nutrition Q&A
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!
Links:
Funsized Recipe Library: www.funsized.life/recipes
Insta-pot: https://amzn.to/3hvtiSW
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 kierstincifelli@gmail.com or message me on instagram @funsized.nutrition

49. Pregnancy, Moving, and a New Puppy During a Pandemic
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!

48. My 1 Year Anniversary of Getting My Period Back!!!🎉

47. The Short and Sweet on Sugar
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]

46. Condiments for Petites?
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

45. Shifting to Spark Motivation
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]

44. Petite MISTAKE: Inconsistent Steps

43. The 6 Healthy Habits of Lean Petites

42. Is the Pandemic Turning Americans Against the Gym?

41. Cheat Day MISTAKE for Petite Weight Loss

40. MISTAKE: Calorie Calculators for Active Petites

39. 10 Ways to Prevent Stress-Eating

38. Getting Back to a HAPPIER Weight

37. Funsized Success Story with Sheena Hua

36. Over on your Macros... Now What?!

35. Funsized Success Story with Felicity Smith

34. How to Stay on Track on a Trip

33. Standing Tall as a Short Girl - in America, Sports, and Cosplay

32. My Morning Routine
Jordan’s Skinny Coffee Syrup: amzn.to/2AYbsIs
5 min gratitude app or journal: amzn.to/2Yi8Ptg
Funsized Formula: www.funsizedformula.com/course
Free meal planning outline: www.funsizedformula.com/mealguide
Calm Magnesium: amzn.to/30skGb0
Sweat Belt: amzn.to/30pKgx6
Sweet Sweat: amzn.to/3fcI1S5
Aminocore BCCAs: amzn.to/2YxwvKr
Dry Brush: amzn.to/2UqKzE2
Beautycounter: www.beautycounter.com/kierstincifelli
Multivitamin: amzn.to/2zjiWp7
My coaching programs: www.kierstincifelli.com/coaching
Contact me: @funsized.nutrition or kierstincifelli@gmail.com

31. Funsized Success Story with Rachel Kuhl

30. Mic SWAP! Kierstin gets interviewed on The NXTLVL Show

29. How to Return Back to the Gym
![28. Q&A [Goal Setting, Body Image, Tracking OCD, Metabolism, and more]](https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded_nologo400/2972897/2972897-1670786974827-44ae6d0bf4f3f.jpg)
28. Q&A [Goal Setting, Body Image, Tracking OCD, Metabolism, and more]

27. Small Macro Adjustments for Small Women

26. How To Appear Taller

25. A Petite Partner’s Perspective

24. For Long-time Macro-counting Petite Females Only

23. Yoga Off The Mat

22. How to Start Tracking Macros like a #girlboss

21. What happens if you DON’T stay active

20. Movement is Medicine

19. How to Increase Motivation at Home

18. Funsized Nutrition meets Fitness Funsized

17. Short & Sweet Stories of Fear

16. Training Strong Women with Mark Breedon

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. Funsized Success Story with Meghann
Meghann, 4'10, was one of my very first petite clients who 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!

13. How to Get a Flatter Belly

12. My Hypothalamic Amenorrhea (HA) Experience

11. High Vibes of Positivity with Melissa Impett

10. Top 3 Diet Mistakes Petite Women are Making (and how to fix them!)

9. Beautycounter

8. Low Tox Living with Jessica Erceg

7. Petite Nutrition & Fitness FAQ

6. Pretty & Petite Fashion with Sara Ponce

5. What is The IBMS? With Patrick McKinney

4. Nutrition After Sports with Katie Spada

3. Personal Trainer Jonathan Alvarez

2. Tabitha Carcaba with Island Fresh Meals

1. Why it’s SO hard for petites to lose body fat

Trailer
Welcome to the Petite Par-tay! The Funsized Fiesta! The Short Girl celebration! - what-ever it is you want to call it, we are about to have some FUN up in here!
If you’re new here, my name is Kierstin Cifelli and I am a nutrition & fitness coach for women under 5’3”.
I know, pretty darn specific right? But here’s the thing…
Throughout my entire childhood, I hated being short. I felt limited in so many areas and I never felt like I was taken seriously.
Fast forward to now, I still can’t reach the top shelf, but I am proud to be petite because I’ve learned to use my short stature as my superpower and oddly enough, fitness and nutrition helped me get there.
Yeah sure, there will always be short girl problems like when you have to jump to reach the lat pulldown bar but there are also some pretty great perks like how just a little bit of muscle on a shortie is extremely noticeable and not to mention powerful.
So that’s why I’m here in your head-phones or your car stereo or where-ever that sound is coming out of.
Because I want to help you quit acting like a victim (aka letting uncontrollable circumstances - like your height - control your life) and start being a total badass and creating a life that has you waking up in giddy disbelief that you get to be YOU.
Because being short is a blessing, not a curse!
So if you’re under 5’3” - or 160 centimeters - make sure you hit the subscribe button to get your weekly dose of petite empowerment! And get ready for valuable, practical short-girl-friendly healthy, beauty and general life tips from me and my fellow funsized friends who are killing the game as well.
Cheers to embracing your height, trying new things and having fun along the way!