Fit Girl Magic | Healthy Living For Women Over 40
The Fit Girl Magic podcast is dedicated to helping women over 40 create simple healthy habits and sustainable routines that you can fit into your busy lifestyle. As well as the steps needed to build a rocksteady mindset so that you can stop feeling like working out is a punishment to feeling like the strong and confident woman who just knows what to do. Each week, with a sprinkle of humor and real talk, Kim Barnes Jefferson shares resources, tips, and interviews with experts helping women over 40 how to master weight loss, balance hormones and finally get healthy on your own terms. Do yourself a favor and hit the subscribe button. If you are ready to stop defining yourself by the scale, jumping from plan to plan and ready to finally ditch the comparison game and all or nothing mindset. You have found the podcast that will help you to tap into your strength, inner confidence and give you a new appreciation for your health with a splash of salty real talk.
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Inflammation or Fat? How to Tell (and Fix It!) |319
09/04/2025
Inflammation or Fat? How to Tell (and Fix It!) |319
Is it fat… or inflammation? Dr. Shivani Gupta reveals the simple daily shifts that can cool your body’s fire and bring back your energy. Feeling puffy, bloated, or like your body’s rebelling? It might not be “just weight”, it could be inflammation. In this Fit Girl Magic podcast episode, I sit down with Dr. Shivani Gupta, an inflammation-fighting powerhouse, to unpack why midlife feels like a WTF moment for your body and what you can actually do about it. We talk: the hidden ways stress, sleep, and modern living fuel inflammation, how to tell if it’s fat or inflammation, and the 3 daily habits that make the biggest difference (spoiler: turmeric, sleep, and less stress). Plus, Dr. Gupta shares her Ayurvedic wisdom on gut health, metabolic fire, and why your body needs seasonal “downshifts” instead of nonstop hustle. If you’re tired of guessing, Googling, or grinding harder, this episode is your permission slip to slow down, tune in, and finally work with your body instead of against it. Resources + Links Mentioned in This Episode: Podcast: Facebook: https://www.facebook.com/TheShivaniGupta Instagram: https://www.instagram.com/dr.shivanigupta and use #turmericlife LinkedIn: https://www.linkedin.com/in/shivaniguptafl/ @shivaniguptafl and use #turmericlife JOIN the 7-Day Inflammation Detox Challenge https://www.7dayinflammationdetox.com/optin1641313075014- ( Free videos everyday and resources ) FREE GIFT: Anti-Inflammatory E-Cook Book https://drive.google.com/file/d/1ItNJ1DV3XsOn5MwBbSpeTFH8o3KFu2qk/view?usp=sharing Turmeric Supplement use code FGM Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast
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Is Your Healthy Lifestyle Actually Stealing Your Life? |318
08/28/2025
Is Your Healthy Lifestyle Actually Stealing Your Life? |318
Have you ever had a moment where you’re like, “Is this really my life?” Yeah… me too. Mine happened mid-cry on a StairMaster, squeezing in a 90-minute workout because I thought being “the fit girl” was my golden ticket to happiness. Sigh....t wasn’t. In this Fit Girl Magic episode, I’m pulling back the curtain and sharing the raw, messy truth about how I ditched the grind, stopped earning my worth through workouts, and started living what I now call The Flip Flop Life™. This isn’t about giving up on health. It’s about giving up the hustle and rewriting the rules you didn’t even realize were running your life. If you’re tired of: ✔️ Monday “fresh starts” ✔️ Calculating every bite and step ✔️ Feeling like health is your second job …then, girl, you’re going to LOVE this conversation. I’ll share: ✅ The pivotal moments that cracked my “hardcore” fitness identity ✅ Why discipline was really desperation in disguise ✅ How to finally let yourself off the unrealistic hook ✅ And what living The Flip Flop Life actually looks like If you’ve been craving more joy, less judgment, and a whole lot of freedom, you need to listen to this one. 👉 If this episode hit you in the feels, your next step is easy: get my personal manifesto (yep, the one I kept secret for years) and hop on the interest list. Think of it as your official permission slip to make healthy feel easy again. Listen now and let’s make healthy feel easy again! Links Flip Flop Life Manifesto Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com
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Do You Want to Stop Being A People Pleaser?|317
08/21/2025
Do You Want to Stop Being A People Pleaser?|317
Do you have the syndrome? You know… the one where someone asks, “Hey, can you make the homecoming banner?” and before your brain or calendar catches up, your mouth says, “Of course!” Then five minutes later you remember… you’ve got a major deadline, three other commitments, and exactly zero extra hours this week. This week, I’m sitting down with therapist (and fellow recovering good girl) Diane Lang to expose what’s really behind that knee-jerk yes—and why “being helpful” often just means putting yourself dead last. Saying yes to everyone else isn’t what makes you valuable. In fact, the moment you stop making everyone’s emergency your problem, you gain more respect and more time for the things you actually care about. We’re breaking down: • Why “selfish” self-care is actually the least selfish thing you can do • How to drop the guilt without when saying no • The sneaky ways control addiction keeps you stuck • And how to make “no” your new favorite word (without the apology tour) Listen now and start building a life that doesn’t require you to earn rest, justify your boundaries, or explain why your answer is no. Better Boundaries for a Healthy Lifestyle https://fitgirlmagic.libsyn.com/building-better-boundaries-for-a-healthy-lifestyle-292 Links Facebook: Website https://dianelang.org/ Instagram Book Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com 5 Day Belly Fat Reset https://www.fitgirlmagic.com/5daybfc_25_podcast
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Your Guide to the 4 Seasons of Fat Loss|316
08/14/2025
Your Guide to the 4 Seasons of Fat Loss|316
Tired of feeling like every day is diet season? It’s not your plan — it’s your timing. Press play and find out what season your body is really in. If you’ve been treating every single day like it’s fat loss season, we need to talk. In this Fit Girl Magic episode, I’m breaking down my Weight Loss Seasons Framework, winter build, spring downshift, summer maintain-and-live-your-life, and fall recalibrate, so you can stop running on the all-or-nothing hamster wheel. I’ll show you how to zoom out, look at your year, and match your workouts and nutrition to what’s going on in your life right now. No more pretending you can train for a marathon when life’s only giving you 5K energy. You’ll hear my own pivots, my clients’ “aha” moments, and why your plan isn’t broken, it’s just in the wrong season. Plus, how to stop spiraling when things don’t go as planned (because, spoiler: they won’t). No gold stars for grinding. No guilt for changing gears. Just a realistic strategy that works with your life instead of against it. Press play, figure out your season, and finally start working with your body instead of putting it in a headlock. Links Facebook group Free Resources: 5 Day Belly Fat Reset Website:
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Your Guide to the 4 Seasons of Fat Loss|316
08/14/2025
Your Guide to the 4 Seasons of Fat Loss|316
Tired of feeling like every day is diet season? It’s not your plan — it’s your timing. Press play and find out what season your body is really in. If you’ve been treating every single day like it’s fat loss season, we need to talk. In this Fit Girl Magic episode, I’m breaking down my Weight Loss Seasons Framework, winter build, spring downshift, summer maintain-and-live-your-life, and fall recalibrate, so you can stop running on the all-or-nothing hamster wheel. I’ll show you how to zoom out, look at your year, and match your workouts and nutrition to what’s going on in your life right now. No more pretending you can train for a marathon when life’s only giving you 5K energy. You’ll hear my own pivots, my clients’ “aha” moments, and why your plan isn’t broken, it’s just in the wrong season. Plus, how to stop spiraling when things don’t go as planned (because, spoiler: they won’t). No gold stars for grinding. No guilt for changing gears. Just a realistic strategy that works with your life instead of against it. Press play, figure out your season, and finally start working with your body instead of putting it in a headlock. Links Facebook group Free Resources: 5 Day Belly Fat Reset Website:
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How to Make Healthy, Delicious Dinners Easy |315
08/07/2025
How to Make Healthy, Delicious Dinners Easy |315
If you’ve ever opened the fridge, stared blankly, and considered making cereal again for dinner… this one’s for you. In this Fit Girl Magic podcast episode, I’m joined by the magical Allison Schaaf, a combo of registered dietitian and trained chef, to tackle the #1 question I get from clients: “What the heck do I cook?!” We chat about: Why meal prep doesn’t have to mean sad boiled chicken and hours in the kitchen How to plan dinner without crying or calling for takeout (again) The myth of the “perfect prep day” and what to do instead Why variety doesn’t mean complicated Plus… how Allison went from personal chef to helping thousands with her easy-as-heck meal plans And yes, we also talk about goat feed and Brussels sprouts. Naturally. If you’re ready to stop letting dinner boss you around, press play now. 👉 Try Allison’s two-week free trial at prepdish.com/fitmagic Links Meal Prep Monday podcast Instagram https://www.instagram.com/prepdish/ Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: 5 Day Belly Fat Reset Guilt Free Alcohol Guide https://www.fitgirlmagic.com/alcohol_evergreen_2025podcast
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You didn’t fall off the wagon, you outgrew the plan|314
07/31/2025
You didn’t fall off the wagon, you outgrew the plan|314
Ever feel like your health goals are playing hide-and-seek every time life throws a curveball before your coffee even gets cold? You're not alone. In this episode, we’re pulling back the curtain on the real reason your “plan” might not be working anymore, and spoiler alert, it’s not because you’re lazy, unmotivated, or lacking discipline. Here’s what we cover: ✅ Why trying to get it perfect is keeping you stuck (and what to do instead) ✅ How your old strategies are sabotaging your current reality ✅ The difference between “falling off” vs. simply evolving ✅ Why good-better-best beats all-or-nothing ✅ What to do when you feel like your workouts, meal prep, or sleep keep dropping off the radar And the best part? I’m building something juicy for women over 40 who are done with the one-size-fits-all, diet-y BS, and I want YOUR input. Would you mind taking a few minutes (seriously, it’s that quick) to fill out this anonymous survey and tell me what you really need → If you include your email, I’ll even send you a little treat, a free cup of coffee on me ☕ (because you’re a queen and deserve it). OR screenshot this episode, tag me @kimjeffersoncoach, and share your biggest "ah-ha" moment. Let’s make your goals feel doable again, not like another Pinterest fail. Your body isn’t broken. She’s just tired of being ignored. Catch you next week and remember… pick your pace and make peace with it. Listen now and take the survey, it’s time to create something that finally fits you. Links Facebook group Free Resources: Website: FREE Guilt Free Alcohol Guide
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Inflammation, Hormones, and Perimenopause Truths|313
07/24/2025
Inflammation, Hormones, and Perimenopause Truths|313
You’re doing everything “right” and your body’s still like… nope. Can’t drop the weight. Can’t sleep. Can’t stop yelling at your husband for breathing too loud. If you’ve ever blamed your hormones but couldn’t explain which ones or why this episode is your wake-up call. I brought in hormone ninja Becca Chielankowski to break down the real hormone hierarchy (spoiler: insulin gets VIP access, not estrogen), why inflammation might be the real villain, and what’s ACTUALLY driving your “fluffiness” in midlife. Becca and I cover: Why it’s not just estrogen, progesterone, and testosterone The metabolic chaos of overtraining and undereating HRT myths, misfires, and must-know truths How cortisol got unfairly labeled the villain (and why it’s not) The non-sexy foundations that actually fix your hormones And yes, why less hustle might save your health (gasp!) This is the conversation every midlife woman needs to hear before Googling another supplement stack or fasting protocol. Because guess what? The long way really is the shortcut. Listen now and tag use to tell us your biggest “OMG that’s me” moment. Links Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: FREE Guilt Free Alcohol Guide https://www.fitgirlmagic.com/alcohol_evergreen_2025podcast
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Why Your Old Diet Tricks Are No Longer Working|312
07/17/2025
Why Your Old Diet Tricks Are No Longer Working|312
If we were besties sipping coffee (or wine, let’s be honest), and I wasn’t afraid of hurting your feelings, this is the conversation we’d have. This episode? It’s for the woman who says she’s “stuck,” who’s tired of tracking every bite, who keeps saying “I just need to get back on track” without asking what that even means anymore. ⚠️ Spoiler alert: Your plateau isn’t punishment. Your metabolism isn’t broken. But your beliefs? They might need a full-blown rewrite. We’re burning the old rule book and building a strategy that fits your real life not your fantasy version from 20 years ago. Tune in for: ✅ What to do when “get back on track” feels like code for burnout ✅ Why your pace is perfect (and how to stop being pissed about it) ✅ 1–3 non-negotiables that actually work—even during hockey season, tax season, or total chaos ✅ What I’d tell you if you argued for your limitations one more damn time Hit play and let’s get honest. Because you’re not broken, you’re just tired of doing too much for too little. If this hits home, share it with your ride-or-die who needs to stop dipping her toe into quick fixes and finally dive in goals that actually work for you. 👇 Ready to stop recycling old diet drama? Tag me @kimjeffersoncoach and tell me your biggest aha from the show! FREE alcohol resource guide Help me build your Flip Flop Life Era (complete the survey and I'll give you a free cup of coffee) Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com
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Surprising Truths About Osteoporosis, Bone Health, and Fracture Risk with Dr. John Neustadt|311
07/10/2025
Surprising Truths About Osteoporosis, Bone Health, and Fracture Risk with Dr. John Neustadt|311
Ladies, we need to talk about the part of your body you never think about until it literally snaps —your BONES. This week I’m joined by the actual king of bones, Dr. John Neustadt, a doctor and , researcher , and supplement founder who’s made it his mission to prevent the silent epidemic we call osteoporosis. 👀 And spoiler alert: Most of us don’t hear about this until we’re in our 40s (if at all), and by then we’ve already been secretly losing bone like it’s a side hustle. In this jaw-dropping episode, we Dr. Johns shares: uncover: 💥 The real reason your bone density test may not tell the whole story 💥 What your antidepressant or acid-reducer isn’t telling you about your fracture risk 💥 Why collagen and+ calcium aren’tisn’t the end-all-be-all (hello MK-4!) 💥 How sleep, stress, and even your social life may impact your bones 💥 The #1 predictor of a future fracture —and it’s NOT what you think 💥 3 things you can start doing TODAY to reduce fracture risk and build stronger bones Dr. John breaks it down like you’ve never heard before—this isn’t fear-mongeringfearmongering, this is your empowerment you get to choose moment. Whether you’re in your 40s or talking to your Gen Z daughter, this is a must-listen. 🎁 Resources & Links: ✨ Dr. John’s Website: ✨ Grab his book ✨ ✨ Try the FRAX online fracture risk tool 📣 Call to Action: Had an OMG moment during the episode? Screenshot and tag us on Instagram! 👩⚕️ @kimjeffersoncoach 🧬 @nbihealth And for real—shareplease share this with your girlfriends AND your daughters. Strong bones aren’t just for the over-50 crowd. Your future self will thank you. Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com Guilt Free Alcohol Guide https://kimbarnesjefferson.lpages.co/alcohol_evergreen_2025 Is Your Metabolism Tired AF? https://www.fitgirlmagic.com/metabolism-makeover
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Fat Loss Should Be a Phase, Not a Lifestyle | 310
07/03/2025
Fat Loss Should Be a Phase, Not a Lifestyle | 310
Welcome back to the third episode of our Metabolism Series – and today, I’m tackling the one topic that gets everyone in their feelings: FAT LOSS. But let’s be clear… I’m not talking crash diets, cabbage soup, or “skinny by Saturday” nonsense. I’m talking fat loss done right. If you're a woman over 40 who’s been dieting harder than a 2000s fitness competitor and still not seeing results, this episode is your permission slip to break up with the BS and start playing the long game. Inside this episode, I’m breaking down: Why your obsession with the scale is tanking your results What it actually means to change your body composition The 12–16-week fat loss phase (and why you should treat it like a season, not a lifestyle) Why that 1–2 lb per week “rule” is total trash How to wade into fat loss like a rockstar (without mourning your almond butter) Plus, you’ll get the real scoop on why slashing calories, skipping meals, and fasting your face off is the exact opposite of what your perimenopausal body needs. Spoiler: There is a better way. And it starts by finally stop bullying your body and start to treat it like the partner it is. Bonus: I’ve got a Metabolism Quiz linked below that’ll tell you exactly what phase you're in right now—fat loss, maintenance, or reverse. No more guessing, no more Googling. And if you’re tired of white knuckling your way through another diet plan, grab my upcoming Metabolism Reset Guide to start building a sustainable fat loss roadmap that actually fits your real life. Hit play, grab a notebook (or your favorite protein smoothie), and let’s get real about what it takes to get results at this stage of life, without burning out, bingeing, or blowing up your social life. Because my queen, fat loss isn't forever… but freedom from diet drama? That’s the goal. Screenshot this ep, tag me on IG or hop into the Fit Girl Magic Facebook group and share your biggest takeaway! Facebook group Free Resources: Website: Is Your Metabolism Tired AF FREE Guilt Free Alcohol Guide
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How to Stop Being Scared of Money with Tess Waresmith|309
06/26/2025
How to Stop Being Scared of Money with Tess Waresmith|309
Ladies, if money talk makes your eyes glaze over... or you secretly worry you’re “bad” at it... this is THE episode for you. I’m bringing in my girl Tess Smith, a financial educator who is the exact OPPOSITE of some stiff suit yelling on TV. (No jargon. No shame. No calculator required.) She’s keeping it SIMPLE and real, because money stress is one of the biggest weights we all carry… especially in midlife. And Magic Makers, you deserve better than flying blind or feeling stuck. In this fun conversation, we cover: ✅ Why “bougie broke” is keeping too many women trapped (good bye Stanley cup) ✅ The sneaky ways we’re held hostage by money beliefs ✅ How to build financial freedom, yes, even if you feel like its “too late” ✅ Why having a million bucks isn’t the only way to retire well ✅ What your 401k should actually be doing for you (and what Tess wishes every woman knew) If you’ve ever said: “I’m bad with money…” “I missed the boat…” “I’ll figure it out later…” …it’s TIME to listen. This could change everything. 👉 Hit play and if you love it, take a screenshot and tag me + @wealthwithtess Links: Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com FREE Quiz – Is Your Metabolism Tired AF? https://www.fitgirlmagic.com/metabolism-makeover FREE Guilt Free Alcohol Guide https://www.fitgirlmagic.com/alcohol_evergreen_2025podcast/ Tess Smith https://www.wealthwithtess.com/ Instagram FREE beginner investing resources https://www.moneyconfidentclub.com/ Books mentioned I’ll teach you to be rich The Millionaire Next Door The Psychology of Money https://amzn.to/4kSNu2F
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How To Flinally Stop Yo-Yo Dieting| 308
06/19/2025
How To Flinally Stop Yo-Yo Dieting| 308
Okay magic makers, if you've ever thought maintenance was just code for “you're stuck,” then buckle up, because today’s Fit Girl Magic podcast episode is about to blow that myth straight outta your protein shake. I’m diving DEEP into the most underrated phase of fat loss: MAINTENANCE (aka the peaceful middle ground where your metabolism gets to breathe and your sanity comes back). If you’ve been stuck in the all-or-nothing hustle, this is your permission slip to chill the F out… strategically. Here’s what I’m breaking down: · Why reverse dieting was just the appetizer · The truth about living in a 3–5lb weight range (yep, it’s normal) · What “boring AF” habits actually create freedom (spoiler: they’re not sexy, but they work) · Why we need to stop chasing perfection and start chasing consistency · How to use your real life (not some Pinterest vision board) to map your fat loss seasons · What it means to live in your damn maintenance house and decorate it with non-negotiables Plus: Why cardio might be killing your vibe Why it’s okay to ditch the clean plate club Why you don’t have to like tofu to eat like a grown-ass woman And how to make “rinse and repeat” feel like freedom, not failure This is THE episode for every woman over 40 who's done being a slave to the scale, tired of starting over, and ready to feel at peace in her body again. Hit play, take a walk, and prepare to feel seen. And hey, I’m working on updating my Maintenance Magic ebook when it drops want a copy? Slide into my DMs with the word MAINTENANCE and I’ll hook you up when it’s ready. Links Facebook group Free Resources: Website: FREE Guilt Free Alcohol Guide
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How To Ditch Dieting and Feel Amazing|307
06/12/2025
How To Ditch Dieting and Feel Amazing|307
You don’t need another diet. You need a reason to stop chasing skinny like it’s still 1999. In this week’s Fit Girl Magic podcast episode, I’m joined by Olivia Young—a coach who gets it. We both work with women who’ve spent years stuck in the “eat less, move more” loop… and it’s just not working anymore. So we’re doing what most people won’t: we’re having the real convo about what it actually takes to feel good in your body, without obsession. Here’s what we get into: 👉 What performance goals look like (even if you’re not a gym junkie) 👉 Why 15 grams of carbs before your workout might be your new best friend 👉 How stress and sleep quietly sabotage your results (and what to do about it) 👉 Why the scale isn’t telling you the whole story—and never has 👉 How to think like an athlete—even if you're just trying to keep up consistent with your workouts Plus… why one solid hour in the gym is plenty. You don’t need a 2-hour grind fest to see results. You just need strategy—and to stop letting your hunger be a badge of honor. Ready to eat more, feel better, and train like a grown woman? Hit play. 👉 Tag @kimjeffersoncoach and @livebeyondthetable and let us know your next performance win. Screenshot and share if you’re done micromanaging your macros and ready to live, lift, and actually enjoy your body again.
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Hot Girl Summer Is Out Consistency and Confidence Are In|306
06/05/2025
Hot Girl Summer Is Out Consistency and Confidence Are In|306
If you’re anything like me, you’ve spent more summers than you’d like to admit bouncing between being “on plan” or going completely off the rails—then beating yourself up for it. I used to believe that if I wasn’t starving, sore, and checking every damn box on a to-do list, I was failing. In this Fit Girl Magic podcast episode, I’m calling BS on all of that. I’m sharing how I went from obsessive meal prep and gym workouts on vacation (yes, I was that girl) to actually enjoying my life and making progress. It’s all about what I call my Non-Negotiables—a few simple habits I can take with me anywhere that keep me grounded, sane, and consistent no matter what life throws at me. What I Dive Into: Why extreme doesn’t equal effective (and never did) The “perfect plan” lie that kept me stuck for years The 1–3 habits that helped me feel free, not frantic How I let go of the guilt around fun foods like rosé and ice cream How I learned to reflect instead of self-destruct “Fun isn’t failure. One fun meal doesn’t cancel out a week of consistency. But beating yourself up? That will knock you off track.” If you’re over 40 and done with starting over, this one’s for you. No more chasing perfect. It’s time to build a lifestyle that can hold up when life gets messy (because it always will). Want in on the Unsexy Summer Shred? This is my 8-week challenge for women who want to build real, repeatable results using boring-but-powerful habits. Nothing extreme. Just sanity, sustainability, and success. 👇 before it’s gone. Your Turn — Let’s Make This Interactive: Screenshot this episode and tag me on IG h. Tell me: 👉 What’s one non-negotiable you’re committing to this summer? Let’s stop dieting and start doing this differently—together. Links Facebook group Free Resources: Website:
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How to Reclaim Your Energy, Sanity, and Self-Compassion|305
05/29/2025
How to Reclaim Your Energy, Sanity, and Self-Compassion|305
Ever feel like you're crushing life… until life crushes you right back? You're meal-prepping, showing up for workouts, answering emails faster than ChatGPT, helping your kids survive college admissions, and wondering why you are running on fumes. You’re not lazy. You’re not broken. You’re just burned the hell out. In this episode, I’m joined by Coach Ellen Schinke, burnout expert, high-achiever whisperer, and fellow recovering perfectionist, to break down what burnout really is (hint: it’s not just being tired) and how to spot it before you're face down on the floor wondering if wine counts as a self-care strategy. We get into: The 4 types of burnout (yes, there’s more than one!) Why your brain won’t shut up at night (hello, overthinking) The sneaky ways you’re numbing with "healthy" habits How to ditch the pressure for balance and aim for sustainable badassery What self-compassion actually looks like (spoiler: it’s not bubble baths and mantras) Whether you're running on caffeine and cortisol or just feeling off lately, this conversation will give you the words, awareness, and tools to pull yourself out of burnout and back into your body. No guilt. No shame. Just real talk, real tools, and a reminder that doing less doesn’t make you less. Links: https://www.coachellyn.com/ Burnout proof podcast Youtube: Threads: Systems Is your business stressing you out Unsexy Summer Shred https://www.fitgirlmagic.com/unsexysummer/Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com
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Reverse Dieting Over 40: How to Heal a Tired Metabolism |304
05/22/2025
Reverse Dieting Over 40: How to Heal a Tired Metabolism |304
Ever feel like your metabolism is giving you the finger? You’re eating “clean,” doing all the workouts, skipping the wine—and STILL not seeing results? Girl, this episode is your permission slip to stop under-eating and start healing your metabolism. In Part 2 of the Metabolism Reset Series, we’re talking all things reverse dieting aka how to add calories without blowing up the scale or losing your mind. Yep, it’s a thing. And yes, it works especially if you’ve been living in a 1200-calorie prison since the early 2000s. Here’s what I break down: What the hell is reverse dieting? (And no, it’s not just “eating more.”) The 5-step Fit Girl method to rewire your metabolism How to know when you’re ready to increase calories (without panic) The truth about weight gain, water retention, and real biofeedback wins Why ditching diet culture = long-term freedom When to move into maintenance or fat loss If you’ve been under eating, over-exercising, and still not losing weight… this episode will hit like a truth bomb wrapped in tough love and protein powder Links & Resources: Take the “Is Your Metabolism Tired AF?” quiz → Join the Fit Girl Magic Facebook group Free Resources: Website: Grab the Reverse Dieting Ebook → Ready to stop guessing? Join the Fit Girl Magic Society →
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What You Must Know About Navigating Hospital Stays
05/15/2025
What You Must Know About Navigating Hospital Stays
Ever found yourself in a hospital room Googling “all the medical mumbo jumbo that you just heard from five different people in white coats? Or maybe you’ve sat there silently, praying someone would just translate what's happening to your mom or spouse? You're not alone. Hospitals can be overwhelming AF. When our loved ones get admitted, we’re handed forms, not answers. We're expected to trust the process, even when our gut says something’s off. And let’s be honest—half the time you don’t know who’s in charge, what your rights are, or how to get your questions answered without being labeled “that family member.” That’s why I’m happy to have Dr. Julie Siemers—nurse, educator, and medical truth-teller with 40 years of experience on the Fit Girl Magic podcast to teach you Hospital Survival 101. She’s pulling back the curtain (and yep, throwing a little polite sass at the system). You’ll learn how to advocate for your loved ones, speak the secret hospital language, and not be dismissed like a confused extra on Grey’s Anatomy. Grab your notebook, open your Notes app, or just hit play and soak this in—because this episode might literally save a life. Hit play now and let’s get into it. Links: Facebook group Free Resources: Is Metabolism Tired AF? https://www.fitgirlmagic.com/metabolism-makeover-_podcast Website: http://www.kimbarnesjefferson.com Website; https://drjuliesiemers.com/ About Lifebeat Solutions: https://lifebeatsolutions.com/ Linkedin: Tik Tok:
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What can you do revive your tired metabolism?|302
05/08/2025
What can you do revive your tired metabolism?|302
Hey Magic Makers — let’s talk about how the scale might be doing you dirty! Let me guess you are eating “clean,” tracking your food, working out when you can, and still feel like the scale is mocking you? You’re not broken… but your metabolism might be straight-up exhausted. In this kickoff to the Metabolism Reset Series, I’m breaking down why your “eat less, move more” strategy isn’t working anymore — and what’s actually going on behind the scenes (hint: it has a LOT to do with stress, muscle loss, and hormonal chaos). Here's what we're diving into: ▶️ Why 1,200-calorie diets are wrecking your progress ▶️ What your body’s really doing when you’re “doing everything right” ▶️ Why strength training is your midlife BFF ▶️ The unexpected stress that’s slowing your metabolism ▶️ What holding patterns, hormone shifts, and burnout really feel like ▶️ And how to tell if your metabolism is waving the white flag (👋 tired AF) This episode is part pep talk, part truth bomb, and all about getting back in the driver’s seat of your results — no more celery sticks and shame spirals. Ready to find out where your metabolism stands? Take my free quiz: Is Your Metabolism Tired AF?t Fast. Fun. Zero guilt. Just answers. Next episode: What to actually do if your metabolism is tired. If you’re nodding along and thinking “OMG this is me,” share this with a friend who’s tired of trying so damn hard and getting nowhere. It’s time for real talk and real results. Links: Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com
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What can you do revive your tired metabolism?|302
05/08/2025
What can you do revive your tired metabolism?|302
Hey Magic Makers — let’s talk about how the scale might be doing you dirty! Let me guess you are eating “clean,” tracking your food, working out when you can, and still feel like the scale is mocking you? You’re not broken… but your metabolism might be straight-up exhausted. In this kickoff to the Metabolism Reset Series, I’m breaking down why your “eat less, move more” strategy isn’t working anymore — and what’s actually going on behind the scenes (hint: it has a LOT to do with stress, muscle loss, and hormonal chaos). Here's what we're diving into: ▶️ Why 1,200-calorie diets are wrecking your progress ▶️ What your body’s really doing when you’re “doing everything right” ▶️ Why strength training is your midlife BFF ▶️ The unexpected stress that’s slowing your metabolism ▶️ What holding patterns, hormone shifts, and burnout really feel like ▶️ And how to tell if your metabolism is waving the white flag (👋 tired AF) This episode is part pep talk, part truth bomb, and all about getting back in the driver’s seat of your results — no more celery sticks and shame spirals. Ready to find out where your metabolism stands? Take my free quiz: Is Your Metabolism Tired AF?t Fast. Fun. Zero guilt. Just answers. Next episode: What to actually do if your metabolism is tired. If you’re nodding along and thinking “OMG this is me,” share this with a friend who’s tired of trying so damn hard and getting nowhere. It’s time for real talk and real results. Links: Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com
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What can you do revive your tired metabolism?|302
05/08/2025
What can you do revive your tired metabolism?|302
Hey Magic Makers — let’s talk about how the scale might be doing you dirty! Let me guess you are eating “clean,” tracking your food, working out when you can, and still feel like the scale is mocking you? You’re not broken… but your metabolism might be straight-up exhausted. In this kickoff to the Metabolism Reset Series, I’m breaking down why your “eat less, move more” strategy isn’t working anymore — and what’s actually going on behind the scenes (hint: it has a LOT to do with stress, muscle loss, and hormonal chaos). Here's what we're diving into: ▶️ Why 1,200-calorie diets are wrecking your progress ▶️ What your body’s really doing when you’re “doing everything right” ▶️ Why strength training is your midlife BFF ▶️ The unexpected stress that’s slowing your metabolism ▶️ What holding patterns, hormone shifts, and burnout really feel like ▶️ And how to tell if your metabolism is waving the white flag (👋 tired AF) This episode is part pep talk, part truth bomb, and all about getting back in the driver’s seat of your results — no more celery sticks and shame spirals. Ready to find out where your metabolism stands? Take my free quiz: Is Your Metabolism Tired AF?t Fast. Fun. Zero guilt. Just answers. Next episode: What to actually do if your metabolism is tired. If you’re nodding along and thinking “OMG this is me,” share this with a friend who’s tired of trying so damn hard and getting nowhere. It’s time for real talk and real results. Links: Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com
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How to Stop Sabotaging Yourself and Start Nourishing Your Whole Life |301
05/01/2025
How to Stop Sabotaging Yourself and Start Nourishing Your Whole Life |301
Feeling stuck AF? You’re not broken — your intuition’s just been on mute. Today, I’m chatting with the amazing Isabel Chiara to uncover how to stop sabotaging yourself, trust your gut again, and actually nourish your mind, body, and soul — without feeling like you’re a DIY project that needs constant fixing. We’re swerving off the usual path and getting real about what’s actually driving your behaviors. (Hint: It’s not your willpower, it’s not your macros, and it’s definitely not a broken metabolism.) Inside this episode, Isabel and I dig into: ✨ Why ignoring your gut keeps you stuck (and how to trust it again) ✨ How one playground insult can haunt you for decades (and how to finally let it go) ✨ How to shift your vibe from "I suck" ➡️ "I'm magical AF" ✨ Why the scale needs to lose your number (and how to break up with it for good) ✨ How “nourish” became Isabel’s power word for radical mindset shifts ✨ The real reason you reach for unlimited carbs (spoiler: it’s not because you’re weak) PLUS — Isabel shares her Nourish App — a simple, powerful way to rewire old patterns without spending the next 10 years in therapy. (She’s even giving you a FREE month to try it out — don't sleep on this!) If your brain’s been stuck on the same struggle-bus loop, this episode is the permission slip you didn’t know you needed. 👉 TAG US! Take a screenshot, share it to your stories, and tag: @kimjeffersoncoach + @nourish_isabelchiara Tell us: What was your biggest "OMG I needed this" moment?! Because you, my friend, are already magic. You just needed a reminder. CONNECT WITH ISABEL: Facebook Website https://isabel-chiara.com/ Instagram https://www.instagram.com/nourish_isabelchiara/ Nourish app free month https://isabel-chiara.com/podcast-gift/ CONNECT WITH ME: Links Facebook group Free Resources: FREE metabolism quiz Instagram https://www.instagram.com/kimjeffersoncoach/ Website: http://www.kimbarnesjefferson.com
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Consistency is Key: 300 Episodes of Fit Girl Magic's Life Lessons | 300
04/24/2025
Consistency is Key: 300 Episodes of Fit Girl Magic's Life Lessons | 300
300 episodes?! I KNOW. I can’t believe it either. Today, I’m throwing confetti, having a moment, and keeping it as real as ever. In this special milestone episode, I’m pulling back the curtain on the actual behind-the-scenes of building and sustaining this podcast—no highlight reel BS, just truth bombs, bloopers, breakdowns, and breakthroughs. Whether you’ve been here since Episode 1 or found me while Googling “How can I lose belly fat?”—this one’s for YOU. I break down: my struggle with imposter syndrome and why I almost didn’t start this podcast The power of temper tantrums (and how to not set up camp there) Why I gave up the hustle life and picked a pace I could actually keep How I treat consistency like my ride-or-die (not some flaky ex named motivation) My boring AF but needle-moving routines (spoiler: protein and planning FTW) Why sprint-to-the-finish-line diets set us up for disappointment The REAL strategy behind lasting results after 40—and why boring is the new sexy Boundaries, rest, and refusing to answer emails on Sundays (even when I’m bored) And the number one lesson: You don’t need to be Beyoncé… you just need to start Plus, I’m sharing how I coach, how I don’t coach, and why your sustainable path forward isn’t a one-size-fits-all bootcamp. This isn’t just a celebration. It’s a roadmap. It’s proof that progress doesn’t always look sexy—but showing up does the trick every time. Hit play and let’s get into it. Then… Screenshot this ep, tag me on the socials @kimjeffersoncoach, and share your fave takeaway. Let’s keep the magic (and the mic drops) going all the way to episode 600. Wanna help me celebrate? ✅ Drop a review ✅ Share this with your bestie who’s tired of the scale lying to her ✅ Or post a quote from your favorite lesson with the tag #fitgirlmagic Your feedback = my fuel Thank you for being part of the ride. We’re just getting started. Links Facebook group Free Resources: FREE QUIZ -- Is Your Metabolism Tired AF? t/ Website: http://www.kimbarnesjefferson.com
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From Bloat to Bliss: Gut Health Secrets
04/17/2025
From Bloat to Bliss: Gut Health Secrets
If you’ve ever said, “My stomach hates me,” this Fit Girl Magic podcast episode is your permission slip to stop guessing and finally figure out what’s actually going on inside that bloated, confused belly of yours. Bloat by noon? Clothes suddenly tight? Brain fog, mood swings, or feeling like your body’s just off? Yeah, your gut’s probably waving a white flag—and I’ve invited Lindsay Renteria here to talk all about. Lindsay Renteria and I dive deep into: ✅ The truth about food sensitivity tests (and why they might be messing with your head) ✅ What leaky gut really is—and how it’s connected to your skin, your sleep, and your sanity ✅ Why low stomach acid is way more common than you think (and what stress has to do with it) ✅ If you actually need probiotics… or just more sauerkraut in your life ✅ Easy AF steps to start healing your gut without dropping hundreds on supplements We’re breaking it all down with zero fluff, zero overwhelm—just smart, doable strategies that actually work for women who live in the real world (you know, the one with pizza nights and stressful days). Listen in and walk away knowing how to actually support your gut… without feeling like you need to choke down supplements. Got gut questions? Slide into Lindsay’s DMs @lindsaymariewellness — she means it when she says her inbox is open. Go follow her for more real-deal education with zero fear tactics. Let’s heal that gut and ditch the daily bloat drama for good. Links Lindsay Instagram Website Kim Is Your Metabolism Tired AF Quiz Facebook group Free Resources: Website:
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From Punishment to Peace: Rewriting the Rules of Health|298
04/10/2025
From Punishment to Peace: Rewriting the Rules of Health|298
If you think health has to be hard, restrictive, and basically suck the joy outta life—this episode is your wake-up call. I’m joined by Justin Nault, founder of Clovis (and one of the very few dudes I’ve let crash the mic), and trust me—he earns his seat. He and I talk food freedom, telling diet culture to go pound sand, and finally learning how to feel unbothered by what other people think even if it’s your inner mean girl. We cover: 👉 How to actually enjoy your workouts again (no more “no pain, no gain” BS) 👉 The truth about self-sabotage (spoiler: it’s wearing a perfectionism wearing a mask) 👉 Why your doctor might mean well… but isn’t giving you the full story 👉 What it really looks like to stop living on autopilot and start making actual changes If you’ve been stuck in the “try harder” cycle but your body is like, “No ma’am, we’re tired”—this episode is for YOU. Hit play to laugh, think, maybe cry (yep, we go there), and leave with a whole new lens on what it means to get healthy and feel amazing in your skin. CONNECT WITH JUSTIN: Instagram: Youtube Tik tok http://tiktok.com/@justinnaultofficial Check out Clovis + his daily superfood powder: https://iamclovis.com WANT MORE MAGIC? Come hang with me on Instagram https://www.instagram.com/kimjeffersoncoach/ Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com Is Your Metabolism Tired? Take my FREE quiz https://www.fitgirlmagic.com/metabolism-makeover-_podcast And if you loved this episode, be sure to subscribe + leave a 5-star review! It helps more women find the show and ditch the food drama for good.
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Sneaky Stressors Keeping On The Belly Fat |297
04/03/2025
Sneaky Stressors Keeping On The Belly Fat |297
In this Fit Girl Magic episode, I’m talking all about when you’re saying, “I’m fine, everything’s fine” when everything is not as fine as you want it to be. Yeah, this vibe might be the very thing blocking your weight loss, stealing your sleep, jacking your mood, and wrecking your energy like a toddler on a sugar bender. I’m breaking down the hidden stressors you’ve been brushing off as “just how life is”—but your body’s waving red flags like it’s landing planes on the runway. I’m talking: 👉Mental load madness (when you are the magic fairy of the house making sure everything gets done) 👉Constant low-key alert mode (hi, cortisol ) 👉Sleep sabotage 👉That glass of wine that’s secretly out here killing your metabolism 👉Saying “yes” when you meant “hell no” 👉Wearing the ‘strong one’ crown... and slowly cracking under it 👉Perfectionism pretending to be “high standards” And don’t worry—I’m not just here to point out the poop on the carpet. You’ll walk away with real-world, realistic-as-hell tools to: ✅ Ask for help without micromanaging (yes, really) ✅ Set boundaries like a boss (no long-winded excuses required) ✅ Reclaim downtime (no, Netflix doesn’t count) ✅ Get a good night sleep and ditch sneaky stress triggers like a pro Because here’s the real deal: Progress doesn’t start with hustle. It starts with honesty. And no, you don’t need to quit your job and move to an ashram. You just need to get real about what’s quietly draining you... and start creating space for the version of you who’s not held together by duct tape and caffeine. Share this episode with a friend who may be rocking burnout like it’s her favorite Louis Vuitton purse —and let’s break up with “this is just how it is” together. Ready to turn the stress dial down and the magic up? Hit play. Let’s do this. Drop a screenshot in your stories and tag me @kimjeffersoncoach to let me know what hidden stressor hit you like a rogue kettlebell. Facebook group Free Resources: 5 Ways To Crack The Belly Fat Code Website: http://www.kimbarnesjefferson.com
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Prolon's Unique Fasting Method|296
03/27/2025
Prolon's Unique Fasting Method|296
If you’ve ever wondered whether fasting is your golden ticket or just another wellness trend that will leave you frustrated—this episode is for YOU. I sat down with Renee Fitton from Prolon to break down intermittent fasting vs. fasting mimicking—and spoiler alert: yes, there’s a difference, and yes, it matters, especially if you're a woman in perimenopause or menopause. Renee and I dove into: How the Prolon Fasting Mimicking Diet gives you food and the benefits of fasting (without white knuckling your way through the day) Why five days is the sweet spot for fat loss, inflammation, and muscle protection What the hell “autophagy” is and why it’s like a Dyson vacuum for your cells How you can turn back the biological clock—for real—in just 15 days a year What happens after the 5 days (spoiler: don’t sprint to 7-Eleven for chips and wine) The one big fasting mistake women over 40 keep making We talked why your metabolism is not mad at you and how Prolon makes it dummy-proof with everything you need in one box. No Googling. No guesswork. Just results. Key Takeaways: Fasting mimicking = food without breaking the fast = results without wrecking your hormones Too much of a good thing? Still too much. (Yes, even fasting.) Your muscle is your metabolism. Don’t lose it trying to lose fat. You only need to do this 3x a year for noticeable longevity and fat-loss benefits Refeeding = just as important as fasting. Mentioned in the Show: Prolon Life Website Free Group Coaching When You Order Prolon Listen if: You’re over 40, tired of playing fasting roulette, and want a science-backed way to drop belly fat, lower inflammation, and feel like a damn superhero again. Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com
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Your Diet Is Stopping You From Losing Weight. Here's Why|295
03/20/2025
Your Diet Is Stopping You From Losing Weight. Here's Why|295
Ladies, we are NOT here for workouts that leave us exhausted, burnt out, and questioning all our life choices. Today, we’re talking about the reality check that hits after 40—when your old gym tricks stop working, and your hormones decide to throw a party you didn’t want an invite to. If you’ve ever wondered why your two-hour gym sessions aren’t giving you the results they used to—or if you’re struggling to find time for fitness in the chaos of midlife—this episode is for YOU. I’m breaking down how to train smarter, not longer, and why it’s time to ditch the gym bro splits in favor of workouts that keep you strong, energized, and ready to chase those grandkids (or at least keep up with your overly active Golden Retriever). What You’ll Learn in This Episode: 👉Why your 20-something workout routine isn’t cutting it anymore 👉 The truth about strength training, belly fat, and perimenopause 👉 How to structure a workout for real-life strength (because picking up your grandkids is more important than bicep day) 👉Why less cardio and more smart training is the key to results 👉 How to make workouts work for you—even if you’re short on time Mentioned in This Episode: My go-to workout structure for women 40+ How to train for power without feeling like you’re breaking your knees The one thing you need to focus on for long-term results Ready to Work Out Smarter? If you’re done with the “no pain, no gain” BS and want to feel STRONG and ENERGIZED without spending your life in the gym, let’s do this! Listen now and don’t forget to screenshot this episode, tag me @kimjeffersoncoach, and let me know—are you training to be the strongest old lady in the nursing home? Links: Facebook group Free Resources: Website: 5 Ways to Crack The Belly Fat Code
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Redefining Aging and Beauty in Our 40s with Nicole Meline|294
03/13/2025
Redefining Aging and Beauty in Our 40s with Nicole Meline|294
You know those moments when you catch your reflection and think, wait… is this my body now?! Yeah, we’re going THERE today. This episode is a must for every woman over 40 who’s tired of feeling like her body is giving her the finger. I sat down with Nicole Meline, and we’re talking about ditching outdated fitness rules, reclaiming joy in movement, and actually loving your body—without the “I’ll love myself when…” nonsense. WHAT YOU’LL LEARN: 💥 Why the fitness industry sold us a toxic lie (and how to break free) 💥 The secret to making peace with your ever-changing body 💥 How to stop chasing a smaller body and start chasing strength, confidence, and pleasure 💥 The one mindset shift that instantly changes how you see yourself 💥 Why movement should not be about punishing yourself If you’re over counting calories, chasing the scale, and trying to shrink yourself into worthiness, this episode is the permission slip you’ve been waiting for. It’s time to live bigger, breathe deeper, and finally feel at home in your body. Hit play now and let’s do this together. P.S. Nicole’s Energize program? Game-changer. If you’re craving movement, mindset, and nourishment that actually feels good, check it out at nicolemeline.com. And go follow her for more wisdom! LINKS Facebook group Free Resources: Website: 5 Ways to Crack the Belly Fat Code Instagram Facebook: TikTok: Youtube: Alter Spirited Fitness & Meditation membership
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How Change Your Workout for Women 40 and beyond | 296
03/06/2025
How Change Your Workout for Women 40 and beyond | 296
Let’s be honest —working out in your 40s isn’t what it used to be. Once upon a time, two-hour gym sessions and body-part splits made sense. But now? Your body’s like, “Nah, girl, we need a new plan.” If you’ve been stuck in the “more is better” trap—grinding out hours of cardio, punishing yourself with workouts that leave you exhausted, or feeling guilty because you can’t commit to marathon gym sessions—this episode is for YOU. Inside this episode: ✅ The BIGGEST workout mistake women over 40 make (and how to fix it) ✅ Why “no pain, no gain” is actually sabotaging your results ✅ How to train for LIFE (not just for aesthetics) ✅ The best way to keep up with kids, grandkids, and, let’s be honest, carrying your grocery bags in one trip. ✅ The sneaky workout shifts that help prevent injuries, build muscle, and keep you strong AF If you want workouts that leave you feeling ENERGIZED, not EXHAUSTED—without spending your life in the gym—this is your game plan. Tag me in my Facebook Group with your biggest takeaway! Subscribe & leave a review if this episode spoke to you! acebook group Free Resources: Website: 5 Ways To Crack the Belly Fat Code -- a mini course with step-by-step guidance to help you to create a sustainable routine that works with your life. No crash diets, no crazy workouts—just real results that stick. Because we’re not just working out—we’re training to be the strongest old ladies in the nursing home.
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