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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What is the lymphatic system and why women over 40 need to care |282
12/19/2024
What is the lymphatic system and why women over 40 need to care |282
Are you over the endless hamster wheel of health advice that only treats symptoms but never addresses the root of the problem? Dreaming of sculpting your body without surgery? And let’s get real—how often are you thinking about those daily bathroom trips? (Spoiler alert: you should be!) In this week’s episode, I had the absolute pleasure of chatting with Dr. Patty Gonzalez, a retired chiropractor turned health concierge who’s dedicated to finding those magic solutions to help your body feel amazing. From gut health to lymphatic flow to holistic body sculpting, Dr. Patty brings practical tips, actionable advice, and plenty of laughs along the way. We dive into why bathroom habits are so much more than just TMI territory. If your dog can keep things regular, why shouldn’t you? Dr. Patty explains why daily bowel movements are a key sign of healthcare a key sign of health and offers tips to make sure everything is flowing smoothly. She also shares her journey from chiropractor to health concierge, where she’s all about addressing root causes rather than slapping on quick fixes. Dr. Patty introduces us to her two exciting businesses ventures: Innate Roots, which focuses on gut health, hormone balance, and tackling parasites, and Tight Club, a holistic body-sculpting studio that uses fascia compression techniques to achieve results without surgery, pain, or downtime. She’s all about supporting your lymphatic system—the unsung hero of your body’s filtration process—and offers simple, effective strategies like hydration, walking, and self-massage to keep it functioning at its best. Dr. Patty breaks down the importance of gut health and explains what it really means, connecting the dots between your digestive system, lymphatic health, and overall wellness. She keeps it real with practical advice on how to listen to your body, prioritize your health concerns, and let the magic happen naturally—no quick fixes or gimmicks required. Links & Resources: Follow her on Instagram: Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: FREE: Guide 25 Myths to Leave in 2024 Tune in now and let’s sprinkle some Fit Girl Magic into your day!
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What every women over 40 ought to know about building muscle|281
12/12/2024
What every women over 40 ought to know about building muscle|281
Ever wonder if it’s even possible to build muscle as a woman over 40? Or if hitting the weights will leave you looking like the Hulk? It’s time to clear up the confusion! In this powerhouse episode of Fit Girl Magic, I brought together five fitness experts— Eve Guzman, Adele Johnson, Marisa Mae, Stacey Schadler and Becky Siconolfi —to share the real deal on muscle-building for women over 40. From debunking myths about getting "bulky" to explaining how much muscle you can realistically expect to gain in a year, these experts bring their A-game. They dive deep into nutrition strategies, protein truths, and strength-training secrets to help you break through plateaus and finally see progress. Spoiler alert: muscle growth is possible, and the scale isn’t the only way to track your wins! What You'll Learn in This Episode: Myth Busting: Say goodbye to the fear of looking "bulky" and understand why lifting weights is your new best friend. Muscle Gain Potential: Get realistic expectations for how much muscle you can gain in one year after 40. Nutrition & Training Hacks: Learn why protein-packed diets and a structured strength program are the magic duo for muscle growth. Expert Advice: Strategies for overcoming plateaus, staying motivated, and understanding your body's unique needs. Why You Should Listen: If you’ve been hitting the gym but not seeing the muscle gains you want—or if you’re just curious about what’s possible—this episode has all the answers. It’s perfect for women over 40 who are ready to embrace strength training, ditch the myths, and start making progress that feels amazing. Resources and Links: Connect with Marisa Mae Follow Adele Johnson Find Becky Siconolfi Learn from Stacey Schadler Check out Eve Guzman Kim Barnes Jefferson Let’s Keep the Conversation Going! Loved this episode? Share it with a friend who needs some muscle-building inspiration! Don’t forget to tag me on Instagram @kimjeffersoncoach and let me know your biggest takeaway. Subscribe & Review: Don’t miss a single episode of Fit Girl Magic! Subscribe on Apple Podcasts or Spotify and leave a review to help more women over 40 discover the magic of strength, muscle, and confidence. Let’s go on this strength journey together! 12 week year strategy session https://kimbarnesjefferson.lpages.co/12week-special
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Maximizing Your Travel Rewards: Strategies From Points Guru Megan Lanford|280
12/04/2024
Maximizing Your Travel Rewards: Strategies From Points Guru Megan Lanford|280
Ever dreamed of jet-setting to dreamy destinations without your bank account giving you the side-eye? Same here! That’s why you need to hit play on this Fit Girl Magic podcast episode, because it’s your golden ticket to travel magic. I’m chatting with the fabulous Megan Lanford—travel points hacking queen, mastermind behind Travel Tribe, and the voice behind Points to Paradise. Megan’s not just sharing travel tips; she’s dropping straight-up sorcery. Like how she saved a client over $14,000 on a luxury Italian getaway. Yes, $14K. Mind officially blown! And if you think that’s good, wait until you hear her Disney-on-a-dime story—one family’s week-long trip for just $50. Yes, Disney. Yes, fifty bucks. No, you’re not dreaming. But wait, it gets juicier. Megan’s spilling all her secrets on credit card wizardry—think scoring massive sign-up bonuses, racking up points like a pro, and keeping that credit score sparkling. She’s also dishing the best tips for snagging first-class upgrades, leveling up your hotel stays, and turning ordinary trips into luxury experiences. Still think travel hacking isn’t for you? Listen to Megan, and you’ll be booking your dream trips in no time. Be sure to follow her on Instagram at @PointsToParadise and check out her podcast Points to Paradise for more insider gold. Ready to take off? Click play and let’s make those dream vacations your new reality. Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com Book your 12 week year strategy session https://kimbarnesjefferson.lpages.co/12week-special Points to Paradise Academy Travel Tribe Membership Instagram https://www.instagram.com/pointstooparadise/
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Your No BS Guide to Building Your 12-Week Health Journey |279
11/28/2024
Your No BS Guide to Building Your 12-Week Health Journey |279
Are you sick of chasing ALL the goals and feeling like you’re stuck on a hamster wheel? Exhausted by the health hustle that seems to lead nowhere? I get it—I’ve been there too. That’s why I’m so excited to share how the 12 Week Year can completely transform your fitness journey without all the overwhelm. Let me paint a picture: you’ve tried every diet out there, worked out like crazy, and the scale? It’s still stuck. Your energy? Nonexistent. Sleep? You barely remember what that is. And when it comes to eating? You’re lost in a maze of “rules” and food guilt. Oh, and diet culture? It’s got a VIP suite in your brain. Sound familiar? Well, it’s time to flip the script because this doesn’t have to be your reality anymore. That’s where the 12 Week Year comes in. It’s a book a I read several years ago and this system has helped me (and so many others!) take big, scary goals and break them into small, actionable steps. In today’s episode you’ll see : How to create urgency and focus like never before. Why it’s all about execution, not just planning. The magic of tracking progress to stay on course. Real client success stories that prove this works. Key Takeaways: Say goodbye to the all-or-nothing mindset—it’s all about celebrating those short-term wins! Learn how to focus on what truly matters (hint: not everything does!). Embrace simplicity and the power of consistency. Get practical tips for staying on track, even when life throws you curveballs. Ready to crush it with me? Grab your coffee, protein shake, or whatever fuels you, and let’s dive in! I’ll help you set realistic, actionable goals, keep your motivation high, and actually enjoy the process. Got questions or need a personalized 12-Week Roadmap? Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com
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Transform Stress into Calm: Breathwork Secrets|278
11/21/2024
Transform Stress into Calm: Breathwork Secrets|278
Feeling like life’s moving faster than you sprinting on a treadmill? Between endless to-do lists, fitting in workouts, and the never-ending mental chatter, finding your Zen can feel impossible. But what if the solution was as simple as... breathing? This week, Melissa Hoffmann joins me on the Fit Girl Magic show, she’s bringing the ultimate chill pill: breathwork. Trust me—this episode is the calming, energizing boost you didn’t know you needed. Melissa’s approach is so much more than deep breaths; it’s about reconnecting with yourself in a way that feels doable, empowering, and—dare I say—fun! 🔑 Here’s What You’ll Unlock: 🌬️A guided meditation and breathwork session that’s perfect for even the busiest women. (Find a cozy corner—you’re gonna want it!) 🌬️The Bastrica technique: forceful nasal breathing + arm movements = instant confidence and energy boost. 🌬️Surprising ways breathwork and petting a dog can level up your chill game. (Science says yes!) 🌬️How to work breathwork into your daily routine—no scary emotional dumps required. 🌬️ Insider tips on using breathwork to quash your stress, whether you’re a high-powered entrepreneur or climbing the corporate ladder. Melissa even shares how tools like your Apple Watch and Oura ring can track progress and why connecting with your body is the ultimate health hack for women over 40. 🎧 Ready to calm your mind, energize your body, and ditch that chronic stress? Hit play now! Your breath is waiting. Psst... Don’t forget to connect with Melissa on Instagram @MelissaMHoffmann and visit her website melissahoffmann.com for more breathwork tips. ➡️ Hit subscribe, leave a review, and share this episode with your fellow magic-makers. Let’s breathe better together! Links mentioned: Instagram Website: FREE private podcast: Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: 5 Day Belly Fat Holiday Survival
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The Menopause Mystery—Why Didn't Anyone Warn Us About This |277
11/14/2024
The Menopause Mystery—Why Didn't Anyone Warn Us About This |277
Did you hit 40 and suddenly feel like your body threw you a curveball just when you thought you had things under control? Welcome to the mysterious, sometimes maddening world of menopause! It’s not just talking hot flashes and mood swings here, magic makers. I’m talking all the random symptoms like dry eyes, hair thinning, and – yep – even changes in body odor! It’s like, wait... no one warned us about this part of womanhood! Let's be real: we got the lowdown on puberty, periods, and all the “fun” stuff that comes with it, but nobody sat us down to talk about what happens on the other side of fertility (a.k.a., menopause). That’s why this season of life feels SO misunderstood. When I entered perimenopause, I didn’t have a clue what the heck was happening to me! My periods were unpredictable, hot flashes made me feel like I’d just finished a SoulCycle class, and the dreaded brain fog? Let’s just say, 4 PM has never felt fuzzier. Sound familiar? Don’t stress; I’ve got you covered. This episode is your guide to demystifying menopause. I’m sharing powerful insights and practical tips for managing all the random (and infuriating) symptoms. From mobility work and recovery routines to nutrition hacks, this episode will help you navigate this season with strength, self-compassion, and a whole lot of grace. Show Highlights: Menopause 101: Finally, simple definitions you can actually understand. Unspoken Symptoms: Let’s get real about the symptoms no one talks about – but everyone experiences! Practical Tips: Diet tweaks, mobility essentials, and recovery routines that make a difference. Embrace the Change: Why it’s okay to slow down, tune in, and adapt to your amazing, ever-evolving body. Fit Girl Magic Society: A supportive community where women over 40 get tailored advice and routines to stay strong and flexible through menopause. – A must-watch for all my magic makers! – Your quick-start guide to navigating this season with ease. This episode is packed, ladies. Hit play, tune in, and let’s navigate this journey together!
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9 Ways To Thrive Through The Holidays| 276
11/07/2024
9 Ways To Thrive Through The Holidays| 276
Hey, Magic Makers! Today, I'm dropping some holiday survival gold! Let’s face it—this season has a way of pulling us off track, but it doesn’t have to. In today’s episode, I’m handing you nine powerful habits to keep you thriving (not just surviving!) all season long. Let’s talk real talk: it’s time to break up with that “it’s the holidays, I just can’t” mindset. What if you could enjoy the season without throwing all your progress out the window? I’m diving into strategies like setting a holiday drink budget, prioritizing protein, staying hydrated, getting enough sleep, and finally saying goodbye to that restrictive diet mentality. Imagine actually feeling in control, even with holiday parties, family gatherings, and a table full of treats! I’ve got you covered with a slow-and-steady approach to make this season feel totally doable. Think about it—by January, you’ll feel like you wont be needing a reset. And guess what? I’m working on something special to get you set for January, so you’ll glide into the new year feeling strong and in control. So grab a notebook, tune in, and let’s make some holiday magic happen together. And hey, know someone who needs a little boost? Share this episode with them and let’s wrap up the year on a high note. Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: Belly Fat Free Holidays: The 5 Day Holiday Survival Guide https://www.fitgirlmagic.com/belly-fat-holiday_podcast/
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The Secrets to a Balanced Metabolism and Reduced Inflammation with Dr. Jane Durst Pulkys |275
10/31/2024
The Secrets to a Balanced Metabolism and Reduced Inflammation with Dr. Jane Durst Pulkys |275
I’m beyond thrilled to have Dr. Jane Durst-Pulkys in the house—a metabolic balance expert, powerhouse author, and absolute pro at helping you take down inflammation like a boss. Dr. Jane is here to drop some serious knowledge bombs on how inflammation might just be the main cause of that “stubborn weight” you’re dealing with. In this episode, we’re talking her breakthrough Metabolic Balance Program, designed to help you lower inflammation, burn visceral fat, and get your health rocking like clockwork. Imagine your metabolism running smoother than a Swiss watch! Dr. Jane’s got the goods on everything from the best meal timing, protein-packed essentials, and hydration hacks to food choices that could transform your health. Plus, her fresh take on stress management and holistic health tips is one you don’t want to miss—yes, that “apple a day” is making a comeback! You’re in for 8 life-changing metabolism rules, practical tips, and success stories that will have you fired up. And hold up—she’s got a new book coming out this fall! Metabolic Kitchen is packed with recipes to help reduce inflammation, boost metabolism, balance hormones, and reach your healthiest weight. Dr. Jane’s even got some fab free gifts when you snag the book, so stick around till the end for all the deets! Ready to decrease your inflammation and let your metabolism thrive? Have a listen! Links Facebook group Free Resources: Website: >> Instagram: >> Facebook: >> X (formerly Twitter): a special promotional package when they pre-order the book from Jane’s website () and use the code: BALANCE (when they check out). For more information about becoming a Metabolic Balance Coach, they can visit: .
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The Scale is Not Moving Now What | 274
10/24/2024
The Scale is Not Moving Now What | 274
Are you busting your butt with clean eating, strength training, and boot camps, yet the scale refuses to budge? It feels like you're doing everything "right," but your body’s just not getting the memo! Frustrated doesn’t even begin to cover it, right? You’re sweating through every workout, eating all the “good” foods, and still – nada. That number on the scale is playing games, and you're about ready to toss it out the window. It’s time to hit play on today’s episode of Fit Girl Magic, I’m sharing some serious wisdom that’ll shift your mindset and get you back on track. I’m talking all about Creatine 101: Yes, it might initially cause a bump on the scale, but it’s your secret weapon for muscle gain and brain health Heavyweights aren’t just for bodybuilders! Women over 40 NEED it’s time to start lifting. Shifting the focus from weight loss exclusively to focusing body composition.. Why sticking to your routine is the most underrated superpower. The best way to move forward is to be periodically access your plan to keep progress going strong. Plus, I share some personal stories that'll keep you laughing and excited to keep moving forward! What are you waiting for hit that play button! And don't forget to grab your spot in the FREE 5-day private podcast, "" – it’s packed with game-changing strategies to help you finally see results. If today’s episode hits home, drop a review, subscribe, and share! I love your support! Links Mentioned in This Episode: Fit Girl Magic Society Creatine Recommendation: Connect with Me: Instagram: Facebook:
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Creating Sustainable Habits| 273
10/17/2024
Creating Sustainable Habits| 273
In today’s Fit Girl Magic Podcast, I talk with Alessia Citro about the transformative power of nature and how to create habits that stick! Alessia, once an "indoor girl," hilariously reflects on how stepping outside became her ultimate game-changer. We dive into balancing life after years of the corporate hustle. Alessia shares her hacks for creating impactful habits—even laughing about how a missing hair tie can mess with her foam rolling routine. Alessia’s "Where’s the Friction?" (WTF) principle will help you work around your obstacles, and we both agree on the importance of celebrating small wins! Don't miss out on Alicia's new book, Higher Self Habits, full of actionable insights to help you live your best life. So, throw on your sneakers, get some fresh air, and press play for a fun and enlightening convo that’ll leave you wondering what habit you can create for yourself. Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: 5 Days to Crack the Belly Fat Code Linked In Instagram Podcast Higher Self Book Free Gits
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Season-Based Nutrition: The Key to Sustainable Fitness|272
10/10/2024
Season-Based Nutrition: The Key to Sustainable Fitness|272
Hey Magic Makers! Are you ready to level up your fitness and finally find that balance with your nutrition? Well, I got you because today, I’m talking about all about Periodizing Nutrition! I’m diving into how you can stop the endless cycle of dieting and start syncing your food and workouts with the natural flow of your life. Imagine eating and working out without hitting burnout. Yes, it’s possible! What You’ll Hear: My own story of burnout from fitness competitions and how it changed my whole approach. How you can cycle through the different seasons of life from building muscle to mindful tweaks to hit a vacation and the ultimate power of maintenance, the real secret sauce. If you’ve never considered changing your diet based on your season of life, this is the episode for you. Hit play now—your Fit Girl Magic is just one click away! Facebook group 5 Days to Crack The Belly Fat Code https://kimbarnesjefferson.lpages.co/5-days-bfc-podcast Free Resources: Website: http://www.kimbarnesjefferson.com
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Simple Tips You Need to Manage Your Cortisol|271
10/03/2024
Simple Tips You Need to Manage Your Cortisol|271
Today I’m demystifying cortisol. Yes, it’s reached the same level as villain status as fat, carbs, sugar, and dairy in the diet world? Well, now it’s cortisol's turn in the spotlight! But what is cortisol really, and should we be afraid of it? My special guest, Rachel Sanders, brings her expert insights and personal stories that will leave you feeling like a cortisol whiz by the end of this episode. Here’s a taste of what’s on tap: What You’ll Learn: ▶️ The lowdown on cortisol – why it’s essential for your body and what happens when it goes rogue. ▶️ How to manage your cortisol through nutrition, exercise, and lifestyle tweaks. ▶️ The wild connection between cortisol, messed-up sleep, and blood sugar crashes. ▶️ Practical tips to reduce stress and balance your hormones. ▶️ The secret power of adaptogens and how they can be your cortisol-crushing sidekick. Rachel even gets real about her own battle with cortisol imbalances and shares what actually worked for her. You’ll walk away with no-BS strategies to level up your wellness game, from strength training to better sleep routines and smarter eating habits. This episode is like a mini masterclass for anyone who wants to stress less and feel better. 💬 Bonus Tips: How to create an optimal cortisol curve for better health. The role of adaptogens in reducing stress and improving mental clarity. Simple yet effective lifestyle changes to incorporate right now.. This episode will leave you fired up, armed with real talk, and actionable knowledge. Tag Us: Jump in on the conversation! Share your thoughts and tag us on the socials letting what tip you are going to start using. Links Linked In: TikTok: Website: Rootine website: Rootine instagram: Rootine TikTok: Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: FREE mini course 5 Days To Cracking the Belly Fat Code
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Your Intermittent Fasting Questions Answered|270
09/26/2024
Your Intermittent Fasting Questions Answered|270
This week, I’m diving into your burning questions about Intermittent Fasting (IF)! If you've ever wondered if IF is a match for your busy life or if it’s causing more harm than good—this episode is for YOU. Trust me; you don’t want to miss out on these answers! I’m talking all about why protein is so vital? Does intermittent fasting mess with your hormones? How can you reduce belly fat for real? In this episode, we're getting REAL about how to navigate these challenges. From protein-packed meal ideas to the science behind time-restricted eating, I’ve got all the facts you'll need. It’s time to view IF as a tool that can enhance your lifestyle rather than disrupt it. Struggling to fit intermittent fasting into your busy lifestyle? Fear not! We’ll walk you through simple yet effective strategies to create longer meal gaps without stressing your body. Want to keep your metabolism humming and feel fabulous? Learn why fueling pre-workout can be a game-changer for morning exercise routines. Ladies, it’s time to hit play! Jump into this episode of Fit Girl Magic and feel confident taking control of your nutrition and fitness journey. Don't forget to check out the show notes for links to our past episodes where we delve even deeper into the topics of your interest. Subscribe, leave us a review, and join the conversation in our Fit Girl Magic Society on Facebook or Instagram. Listen to the full episode here. Subscribe to Fit Girl Magic wherever you listen to podcasts, and don’t forget to leave a review! Facebook group Free Resources: Website: Is intermittent fasting the magic bullet for women over 40? What To Do To Get Weight Loss Results Over 40 5 Days to Crack Your Belly Fat Code -- free mini course
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Do want to navigate menopause with ease?|269
09/19/2024
Do want to navigate menopause with ease?|269
Join me, Kim, and special guest Ashlie Beiter, co-founder of Winona, as we dive into the game-changing world of menopause treatment and telehealth for women’s health. We’re breaking down how telehealth is making hormone therapy more affordable and accessible, especially for women who struggle to find quality care. We also chat about the impact of menopause in the workplace, cycle syncing to optimize health, and how mainstream conversations are finally normalizing menopause. Plus, we share a few laughs over tech fails and nostalgia! My goal is that this conversation will leave you feeling supported and ready to take charge of your menopause journey. Facebook group Website: Find our belly blasting blueprint Ashlie LinkedIn: FB: IG: Instagram LinkedIn: Twitter: Reddit: r/bywinona Pinterest: TikTok: YouTube:
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Is intermittent fasting the magic bullet for women over 40?|268
09/11/2024
Is intermittent fasting the magic bullet for women over 40?|268
In this episode of Fit Girl Magic, I’m diving headfirst **Intermittent Fasting**. Is it the magical solution for women over 40, or just another fleeting trend? On today’s show I talk all about the myths, the science, and all the pros and cons of this popular eating strategy. Topics What is Intermittent Fasting? I break down the different methods and how they fit into real life. My Personal Journey: Hear my candid experience with intermittent fasting and why I made the switch. Insider Nutrition Insight: Learn what happens in your body when you eat versus when you fast, and why timing truly matters. Hormones & Menopause: The unique challenges faced by women over 40 and why IF might not be the golden ticket. Tips for Success: How to dip your toes into fasting without throwing your life into chaos. Real-life examples of how fasting can be tricky for those with jam-packed schedules. Practical Advice: From timing your meals to dealing with hunger, I share actionable advice that you can start using today. If you feel like you“intermittent fasting” everywhere and found yourself wondering if it’s worth the hype, this episode is for you. I’m cutting through the noise to give you practical, no-nonsense advice tailored for women navigating life over 40. **Hit Play Now!* Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com
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Unpacking Insulin Resistance: Dr. Morgan Nolte's Guide to Better Health|267
09/05/2024
Unpacking Insulin Resistance: Dr. Morgan Nolte's Guide to Better Health|267
In this episode of "Fit Girl Magic," I chat with Dr. Morgan Nolte about all things Insulin Resistance—what it is, how to know if you may have it, and most importantly what you can do about it. We dig into symptoms like stubborn weight gain and endless thirst, plus the surprising link between insulin resistance and Alzheimer’s (aka type three diabetes!). Dr. Nolte goes into great detail on why lifestyle changes outperform meds, especially for us women over 40, and she shares her thoughts on intermittent fasting, gut health, and why perimenopause needs more attention. Have a listen for some real talk on living healthier, feeling better, and making those small, powerful changes that stick. Facebook group Free Resources: Website: Beyond Calories Demystifying Insulin Resistance and Blood Sugar Dr. Morgan Nolte Facebook: Linkedin: Instagram: Youtube: Learn more about insulin resistance:
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Do I Need To Lose Weight Before Strength Training?|266
08/29/2024
Do I Need To Lose Weight Before Strength Training?|266
Ever felt stuck in the “Do I need to lose weight before I even think about touching those dumbbells?” dilemma? Trust me, you’re not the only one! So many women hit pause on their fitness dreams because they think they need to drop pounds before stepping into the gym. But here’s the truth bomb: You don’t need to wait! Seriously, strength training is your secret weapon to shedding weight and keeping it off for good. Just picture it—starting today, knowing every rep is building muscle, revving up your metabolism, and transforming your body into a powerhouse. So, grab your headphones and tune in to this episode of the Fit Girl Magic Podcast. I’m breaking down why it’s time to ditch the diet-first mindset and how strength training is the ultimate game-changer you’ve been waiting for. Are you ready to get strong? Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com
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From Procrastination to Confidence: A 6 Week Transformation Process|265
08/22/2024
From Procrastination to Confidence: A 6 Week Transformation Process|265
Today’s Fit Girl Magic podcast episode is a game-changer. I’ve got Daniel Packard on the show, and trust me, you’re going to want to lean in for this one. At first, I thought we’d be talking about managing anxiety—you know, the usual stuff. But Daniel takes it so much deeper. He dives into the real reason behind those anxious feelings—the fears and doubts that keep us playing small. Daniel’s story is powerful. He’s been where you are—crippled by anxiety, feeling stuck, and settling for less. But instead of just managing it, he created a system to break free from it completely. And guess what? It works. Like, 90% success rate works. In this episode, Daniel and I talk about how to stop just coping and start living without the weight of anxiety, perfectionism, people-pleasing, procrastination, and low confidence. His six-week system is all about simplicity and getting real results—fast. And here’s the best part: You don’t pay until you get those results. If you’re tired of just getting by and ready to actually feel confident, calm, and in control, this episode is for you. Daniel’s approach is all about making it doable and effective. No fluff, just real talk and actionable steps to help you live your best life. 🔗 Connect with Daniel: Website: danielpackard.com Skip the follow—take action. If you’re ready to ditch anxiety for good, Daniel’s got the plan. 🎙 Tune in and let’s make this happen! Links Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com Facebook Instagram Youtube LinkedIn
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What To Do To Get Weight Loss Results Over 40| 264
08/15/2024
What To Do To Get Weight Loss Results Over 40| 264
Today, I’m unpacking some seriously game-changing insights from Dr. Andrew Huberman’s chat with the one and only Dr. Stacy Sims—aka the queen of female physiology on his podcast from a few weeks ago. 🔊 What’s on the Agenda: HIIT Workouts – defined for ladies over 40 so that you can turn your sweat sessions into a whole lotta fun and efficiency. Strength Training for the 40+ Club: why your body needs strength training and how muscle is your secret weapon against inflammation and stubborn fat. Fasted Workouts—Debunked: Think you're burning fat in a fasted state? Not so fast! Dr. Sims shares on what’s really happening. Recovery Secrets: Get the lowdown on why recovery is non-negotiable. Protein Goals: Ladies, if you’re over 40, it’s our number one way to stay strong and fabulous. The 80/20 Rule for Real Life: Balance is key, so let’s embrace flexibility and make our diets delicious and guilt-free. Supplements & Self-Care: From creatine to adaptogens, discover what’s worth adding to your routine to keep you thriving long-term. This was such a great conversation and a nice blueprint for you to follow if you are someone who is over 40 and struggling with stubborn weight. Be sure to share this with someone who feels the same way. Links Huberman Labs podcast -- Ageless Training Wisdom Adaptogens – https://www.isagenix.com/share/UQGZZD https://fitgirlmagic.libsyn.com/ep-217-final-podcast Oura Ring - Save $40 https://ouraring.com/product/rings/heritage?utm_medium=iac_raf Higher Dose infrared sauna blanket https://shareasale.com/r.cfm?b=1336029&u=4016920&m=87497&urllink=&afftrack=
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Moving Beyond Extreme Diets: A New Approach to Nutrition and Exercise| 263
08/08/2024
Moving Beyond Extreme Diets: A New Approach to Nutrition and Exercise| 263
Feeling like you're spinning your wheels in your fitness journey? Finding it tough to strike a balance between hardcore workouts and your body's evolving needs? I’ve got you covered! This week on the Fit Girl Magic podcast, I chat with the amazing Lindsey Heiserman about navigating the rollercoaster of fitness, nutrition, and mental health. As we get older, our bodies evolve, and so do our fitness requirements. It’s super frustrating trying to keep up with those intense workouts from our younger years, leaving you and me both feeling defeated and stuck on how to progress. Or more importantly how slow it’s going, oye…. Lindsey and I dive deep into the societal pressures and the individual pressures we put on ourselves to achieve a certain the perfect body, marriage, kids, and career. Lindsey and I get real about using exercise as an escape from tough emotions and the epiphany that this isn't sustainable long-term. We share insights on how to shift your mindset and fitness approach. Emphasizing the importance of listening to your body, discovering new, joyful ways to move, and being curious about future possibilities instead of clinging to past identities. Lindsey brings her expertise on the mental and emotional aspects of fitness, reminding us that true progress comes from consistency and small, achievable changes. Get ready to feel inspired to redefine fitness on your terms! Tune in now and join the Fit Girl Magic movement towards a healthier, happier you. Don’t forget to share your biggest takeaways and connect with Lindsey on Instagram and LinkedIn. Links: Instagram (@lindseyheisermancoaching) https://www.linkedin.com/in/lindseyheiserman/ Mind Muscle and Movement Podcast on Apple Podcasts https://podcasts.apple.com/us/podcast/mind-muscle-and-movement-podcast/id1169046758 Mind Muscle and Movement https://open.spotify.com/show/1GHBsIW7DJMfHsLUZ17tye?si=71305917cc6d4580&nd=1&dlsi=6b1da956efc34bbd The Life Adventure Collective Group Coaching Membership Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com
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How Do I Lose 30 Pounds in 60 Days?|262
08/01/2024
How Do I Lose 30 Pounds in 60 Days?|262
Get ready to dive into a brand new segment on the podcast called "Ask Kim" where I, will be answering your burning questions and dishing out some serious coaching wisdom! In this episode, I'm answering a very common question. How to lose those pesky 20-30 pounds FAST for an upcoming vacation or special event. But hold up, my friends! I'm not about that "quick fix" life around here. Instead, I'm serving up six juicy tips to help you create a sustainable lifestyle that will have those pounds melting off and STAYING off for good! I'm talking nutrition, strength training, cardio, the power of consistency, the importance of water, sleep, and mindset - ALL THE THINGS! So, if you're ready to ditch the crash diets and find a sustainable process that celebrates every small victory along the way, then this episode is for YOU! Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com
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Unlocking the Secrets of PCOS with Dr. Herman Weiss| 261
07/25/2024
Unlocking the Secrets of PCOS with Dr. Herman Weiss| 261
Get ready to dive into PCOS (poly cystic ovarian syndrome) like never before with the amazing Dr. Herman Weiss. This episode is all about giving you the power moves to manage PCOS and live your best life. PCOS can feel like a mystery wrapped in a riddle, leading to misdiagnoses, leaving you frustrated with your body and unsure of where to turn. Insulin spikes, mood swings, and gut health issues can make it seem impossible to get control. But here’s the kicker—quick fixes and fad diets aren’t the answer. The constant cycle of frustration and ineffective solutions can make you feel like you’re stuck in a never-ending battle. That is why I’m so lucky to have Dr. Weiss on the Fit Girl Magic podcast today. He does an amazing job of breaking through the noise so that you can get real, actionable advice. Dr. Weiss is here to demystify PCOS and give you the tools to tackle it head-on with a balanced, holistic approach. Tune in for an episode packed with practical tips, funny moments, and real talk on taking control of your health. Listen now on Apple Podcasts, Spotify, or your favorite platform! Don’t forget to subscribe and leave us a review. Your support means the world! 🌟 Ready to tackle PCOS with Dr. Weiss? Hit play Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: Website Linked In Instagram https://www.instagram.com/provationlife/
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Three Steps to Shift Your Mindset and Lose Belly Fat|260
07/18/2024
Three Steps to Shift Your Mindset and Lose Belly Fat|260
In this Fit Girl Magic podcast episode, I go into mindset. Recently I was introduced to what is known as the drama triangle. In this show I share with you what the Drama Triangle, and how these roles may be throwing a wrench in your fitness progress. I breakdown client stories that will help you to see how these roles play out and how you can spot them in your life. This show is not just about pointing out your mistakes, I walk you though how to go from victim triangle to winner triangle. Have a listen to how to escape the Drama Triangle and build a resilient, self-believing mindset. Facebook group Fighting The Over 40 Fluff: FREE Masterclass https://www.fitgirlmagic.com/0ver40fluff Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com
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3 Ways To Lose Belly Fat Part 3 |259
07/11/2024
3 Ways To Lose Belly Fat Part 3 |259
Hey there, Magic Makers! 🎉 Today I’m wrapping up the Belly Fat Code series. Today, I’m diving into the secret sauce of fitness success: Consistency! I share my Fit Girl Magic Formula. I’m talking about turning good habits into rock-solid routines that get you the results you crave. With my years of coaching thousands of fabulous women since 2008, I’ve got some juicy insights from my Belly Fat Code program to spill. Ever felt like you’re stuck on a yo-yo diet rollercoaster? Sick of those crazy strict rules? Wondering why the scale is moving slower than a sloth trying to cross the road? This episode is for you. I’ll bust myths about consistency, motivation, and willpower. Plus, I’ve got the lowdown on setting realistic goals and tracking progress beyond just the numbers on the scale. I’m also talking about honoring your health, setting those all-important boundaries, and creating routines that fit into your busy, fabulous life. New to the series or playing catch-up? No worries! This episode is packed with golden nuggets to supercharge your health journey. Highlights of today’s podcast Creating your personal code for lifestyle changes Celebrating that slow but steady progress Step-by-step guide to building and maintaining consistency Mindset shifts for long-term awesomeness Pro Tip: Don’t miss parts one and two of our Belly Fat Code series for the full scoop! 🔗 Ready to jump in? Hit the link in the show notes and get on the waitlist for the Belly Fat Code program! Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: The Belly Fat Code FREE webinar Conquering The Over 40 Fluff James Clear Atomic Habits 212 Degrees https://youtu.be/z6o8GRmPdiE?si=eFqc6xGM2nzoP_NW
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3 Ways to Lose the Belly Fat: Part 2|258
07/04/2024
3 Ways to Lose the Belly Fat: Part 2|258
Welcome back to Part 2 of our game-changing series on the Belly Fat Code. If you’re drowning in rigid fitness rules and never-ending to-do lists, this episode is your life raft. Feel like you’re stuck in a loop of self-imposed rules and sky-high expectations? Trust me, you’re not alone. I and many women have been there—pushing ourselves to the brink with strict diets and workout plans that leave zero room for actual living. In this Fit Girl Magic episode, we’ll tackle how these unrealistic standards can lead to epic fails and burnout. Have you set goals that feel as impossible as climbing Everest? Same, girl, same. One of my clients was buried under endless to-do lists, while another got tangled in the daunting #75hard challenge. The frustration of never quite measuring up can make you want to throw in the towel. Ugh, I feel you… But don’t worry, I’ve got your back! Today’s Fit Girl Magic podcast is packed with actionable steps to break free from food and diet and obsession. I’m talking non-negotiables—simple, doable tasks you can get done even on your worst days. From rethinking your fitness goals to prioritizing rest and setting realistic targets, this episode is all about resetting your mindset, building consistency, and embracing sustainable habits. Facebook group Free Resources: Belly Fat Code waitlist Should you do the 75 hard? Essential Mindset Shifts https://fitgirlmagic.libsyn.com/stop-chasing-diets-essential-mindset-shifts-for-women-over-40253 https://www.fitgirlmagic.com/bfc_march2023waitlist Website: http://www.kimbarnesjefferson.com
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3 Ways to Lose the Belly Fat: Part 1|257
06/26/2024
3 Ways to Lose the Belly Fat: Part 1|257
Hey, Magic Makers! Ready to tackle stubborn belly fat? Today, I kick off our three-week series on the hidden reasons behind belly fat, starting with the everyday choices you make. What's inside: Nutrition Myths Busted: Learn how to balance your plate for optimal health. Exercise Essentials: Discover the perfect mix of cardio, HIIT, and strength training. Sleep Secrets: Find out how to sleep like a queen and why it matters. Stress Hacks: Get my top tips for managing stress and anxiety. Grab your headphones if you are ready to take control of your belly fat and overall health with easy to implement tips! Every small choice adds up to big changes. Don’t miss next week's episode on crafting your personal belly fat management code! Share and leave a review to spread the Fit Girl Magic! Facebook group Free Resources: The Belly Fat Code https://www.fitgirlmagic.com/bfc_march2023waitlist Website: http://www.kimbarnesjefferson.com
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7 Days Sail Through Summer Day 7 Review
06/22/2024
7 Days Sail Through Summer Day 7 Review
Hey ladies! 🎉 Congrats on crushing this week 7 Days To Sail Through Summer Challenge! Now, it's time for a quick assessment. This isn’t about beating yourself up—it’s about understanding what worked, what didn’t, and those OMG moments. Let’s celebrate your wins and figure out what’s up. The goal? Nailing those fat loss fundamentals over 40—the big rocks that make the biggest difference. Tune in, assess, and let’s keep moving forward together! Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: 7 Days to Sail Through Summer -- to get a copy of the workbook
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7 Days Sail Through Summer -- Stress and Sleep
06/21/2024
7 Days Sail Through Summer -- Stress and Sleep
Today, we’re diving deep into a topic that impacts every aspect of our health: the importance of getting a good night’s sleep and managing stress effectively. Here’s why you should focus on both to feel your best. If you want to feel your best, make sleep and stress management top priorities. They are the foundation of your overall health and well-being. When you sleep well and manage stress, you’re setting yourself up for success in every area of your life. Want the action guide https://www.fitgirlmagic.com/7-days-sail-through-summer
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Sail Through Summer| The Power of Movement
06/20/2024
Sail Through Summer| The Power of Movement
Want to know the secret to a lasting metabolism boost? It's all about smart movement! 🌟 In our latest episode, you'll discover: The magic of NEAT (Non-Exercise Activity Thermogenesis) and how everyday activities can turbocharge your metabolism. The game-changing power of strength training to burn more calories at rest and improve your overall health. How short, sweet HIIT workouts can transform your body without stressing you out.
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Overcoming Diet Plateaus: Insights from My 20-Week Fitness Journey|256
06/20/2024
Overcoming Diet Plateaus: Insights from My 20-Week Fitness Journey|256
In today's episode of Fit Girl Magic, I'm pulling back the curtain on my personal 20-week journey towards achieving true maintenance in my health and fitness goals. This episode is tailor-made for those over 40 who are chronic dieters, feeling stuck in perpetual plateaus despite countless attempts at different diets and workout routines. I share my struggles with weight gain during perimenopause, the exhausting loop of unsuccessful diets, and my recent realization that sustainable change requires a fundamentally new approach. Key Topics Covered: Personal Journey: My 20-week transformation and achieving maintenance. Struggles with weight gain during perimenopause and the diet loop. Hiring a Coach: The importance of seeking professional help after years of solo efforts. Emphasizing patience, data-driven decisions, and incremental adjustments. Nutrition Insights: My methods for tracking food intake and balancing protein and fiber. Plans for an anti-inflammatory paleo diet. Sleep and Inflammation: The role of sleep in managing my hunger and reducing inflammation. Nutrition Periodization: Why cycling through different nutritional phases is crucial instead of constant fat-loss mode. Whether you need inspiration, practical advice, or validation that you're not alone in this struggle, I hope my story will resonate with you. Have a listen to discover how you too can break free from the endless dieting cycle and find your happy, healthy zone Are you ready to get started? If you found this episode helpful, share it with your friends and subscribe to the Fit Girl Magic podcast to stay updated on upcoming episodes. Stay fabulous, Magic Makers! Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: Cracking The Belly Fat Code Women Over 40 Case Study: Taming the Scale: What the numbers actually mean https://fitgirlmagic.libsyn.com/taming-the-scale-what-the-numbers-actually-mean243
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