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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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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Sail Through Summer Day 4 -- Gut Health
06/19/2024
Sail Through Summer Day 4 -- Gut Health
Ready to dive into the world of gut health? Trust me, it's a game-changer! Your gut is like a bustling city of bacteria, fungi, and other microorganisms, all working together to keep you feeling fabulous. From digestion to immune support and even your mood, a healthy gut is your best ally. Want the companion workbook Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com
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Sail Through Summer Day 3 Whole Foods
06/18/2024
Sail Through Summer Day 3 Whole Foods
Navigating the food aisle can feel like walking through a minefield, right? Let’s simplify it: focus on whole foods. These are the superheroes of nutrition—minimally processed, close to their natural state, and packed with essential vitamins, minerals, and nutrients your body loves. To get a copy of the workbook, click here.
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7 Days Sail Through Summer Day 2 Balanced Plate
06/17/2024
7 Days Sail Through Summer Day 2 Balanced Plate
Welcome to Day 2 of our 7-day challenge! I’m pumped to kick this off with you. Every day, you’ll get a short audio message with your daily action. Today’s action is all about creating a balanced plate. It's not a about a perfect plate but working on finding out what you are missing on your plate. Want to get the follow along guide? https://www.fitgirlmagic.com/7-days-sail-through-summer
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Here’s What Every Women Over 40 Needs to Know About Cholesterol|255
06/13/2024
Here’s What Every Women Over 40 Needs to Know About Cholesterol|255
Hey, Magic Makers! Today on the Fit Girl Magic podcast, I chat with the amazing Ashley Weaver, a dietician we talked all things cholesterol. She’s breaking down the best ways to lower your cholesterol and boost your heart health, all while keeping it simple. Get ready for some real talk and practical tips that make healthy living a breeze! Ashley kicks things off by busting some common myths about cholesterol and giving you the lowdown on how to best manage it. We dive into the importance of fiber, especially soluble fiber, which is a total game-changer for managing cholesterol. Spoiler alert: when it comes to real food vs. supplements, real food wins every time! We also break down the scare tactics surrounding certain foods. You’ll learn why you shouldn’t fear oatmeal or eggs. Ashley shares her top tips for upping your fiber game without the tummy troubles and other embarrassing woes. Plus, we talk about what happens if you’ve had your gallbladder removed and how that affects your diet. The use of medication is also on the table, as we discuss the balance between lifestyle changes and meds. And yes, we did have a bit of a tech glitch towards the end, but we powered through like champs! I get the 411 on Ashley’s Cholesterol course, which focuses on making small, sustainable changes for big results. If you are someone who struggles with high cholesterol or worried about it, be sure to tune in today. Follow Ashley: Instagram: @AshleyWeaverRD Website: www.ashleyweaverrd.com Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com Facebook group 7 Days To Sail Through Summer – if you are someone who is looking to have an amazing summer while staying healthy and not feeling like you have to choose https://www.fitgirlmagic.com/7-days-sail-through-summer
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Case Study: Are you doing everything and can't lose weight|254
06/06/2024
Case Study: Are you doing everything and can't lose weight|254
I’m so excited to dive into today’s Fit Girl Magic episode with you. I’m talking all about taking action in your diet and exercise. You’ve probably heard it before 80% of your success comes from what you eat, and only 20% from your workouts. Yep, nutrition is where it’s at! Strength training is my love language, not just for building strength but for making daily activities easier and boosting your metabolic flexibility. I’ll be sharing some practical tips on adjusting your diet, like tracking your protein and veggie intake, and celebrating those small yet meaningful wins. I'll also get real about my own fitness journey, discussing why it’s so important to give yourself grace and avoid the pitfalls of rigid dieting. You’ll hear stories from clients who’ve struggled with weight loss and how mastering the basics often leads to lasting change, rather than jumping on the latest diet trend. It’s all about focusing on your overall body composition, not just the number on the scale. Stick around as I introduce my three-step case study process and invite you to join my “Seven Days to Sail Through Summer” program for some extra accountability and support. If you’re ready to make real changes in your health journey, this episode is packed with actionable insights and real-life inspiration. Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: 7 Days to Sail Through Summer
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Stop Chasing Diets: Essential Mindset Shifts For Women Over 40|253
05/30/2024
Stop Chasing Diets: Essential Mindset Shifts For Women Over 40|253
Are you feeling overwhelmed by stubborn weight loss and unable to change your body composition no matter how hard you work! Maybe you find yourself; Lost in a sea of trendy diets and unrealistic expectations? You’re not alone! Many women over 40 feel stuck and frustrated, putting in the work but not seeing results. It can be confusing and can feel discouraging. Plus, those "healthy" foods like certain salads and protein bars might actually be holding you back. Today I’m talk all about how can you navigate this maze? Grab your earbuds and tune into Fit Girl Magic! 🎙️I give you no-nonsense, actionable strategies to simplify your fitness journey. Discover why 80% of your results come from diet and how to make small, manageable tweaks without ditching the foods you love. In this episode you’ll also learn the game-changing benefits of adding in strength training to enhance your metabolic flexibility and enhancing your daily life. Ready to step it up a notch? Email me if you want to become a live case study. https://www.kimbarnesjefferson.com/contact-me/ Dive into the "Seven Days to Sail Through Summer" program for the support and accountability you need to make lasting lifestyle changes. https://www.fitgirlmagic.com/7-days-sail-through-summer Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com
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How to Keep Fit During Summer: 7 Strategies That Work|252
05/23/2024
How to Keep Fit During Summer: 7 Strategies That Work|252
Hey Magic Makers, today's Fit Girl Magic podcast is all about mindset shifts inspired by Bill Bowerman, co-founder of Nike and legendary track coach. Over the last few years I’ve found myself shifting away from the old ‘get skinny quick’ mentality to wanting to live my healthiest life and that’s what I’m working on and leading my clients towards. This podcast focuses on three key areas: moderation, consistency, and the power of rest. I share personal anecdotes and client stories to show you how these shifts can impact your life positively. Plus, you’ll learn practical tips on creating non-negotiable habits and avoiding burnout. So, tune is so that you can find the balance and make fitness sustainable and enjoyable. How to successful deal with stress The secrets to practical stress management https://fitgirlmagic.libsyn.com/the-secrets-to-practical-stress-management-185
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5 Ways To Break Free of Quick Fix Diets| 251
05/16/2024
5 Ways To Break Free of Quick Fix Diets| 251
In this episode of Fit Girl Magic, I’m cutting through the BS around dieting and fitness for women over 40. Feeling stuck with your health journey? Tired of quick fixes that never last? Then this episode is for you. I’m sharing my own struggles and serving up real-talk advice on ditching the diet mentality, setting realistic fitness goals, and finding your unique path to lasting change. We’re debunking myths like fasted workouts and shifting focus from fat loss obsession to quality nutrition. Tune in to learn how to create a balanced, fun approach to health and fitness that fits your life. Stay curious, dare to try new things, and celebrate every win along the way! Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: Lean After 45 Guide https://www.fitgirlmagic.com/leanafter45
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Using Red Light Therapy to Heal|250
05/09/2024
Using Red Light Therapy to Heal|250
In today’s Fit Girl Magic episode, I interviewed Dmitri Lenoff, an innovative expert in red light therapy and wellness technology. He and I talk about how his product Taopatch is revolutionizing health and wellness. In this episode, you'll discover Dmitri’s journey from tech guru to wellness innovator, co-founding Taopatch, a groundbreaking nanotechnology device that utilizes light therapy to manage pain and aid physical rehabilitation. We talk about how Taopatch transforms body heat into visible light to help with back, shoulder and many more issues. Don’t miss out on Dmitri's exclusive discount for our listeners with the coupon code “FGM” for Taopatch products. Tune in now to uncover a new dimension of health tech that’s making waves across the globe. Links Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com http://taopatch.co/
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Diet Lies I’d Tell My Younger Self to Stop Believing|249
05/02/2024
Diet Lies I’d Tell My Younger Self to Stop Believing|249
Hey there, fit fam! Welcome to another episode of Fit Girl Magic, where I'm all about keeping it real and making healthy choices feel like second nature, even when faced with the temptation of a mouthwatering pizza menu. On today's episode, I'm breaking down some serious self-care vibes, reminding you that it's totally okay to find balance and show yourself some love along the way. Because guess what? Say goodbye to striving for perfection and hello to the "good, better, best" approach—a revolutionary mindset shift that will take your health and fitness journey to new heights! In this episode, I'll be your guide as we dive into the world of meal planning and scheduling those sweat sessions like they're appointments on your calendar. Plus, I'm introducing you to the game-changing "good, better, best" approach—a total mindset overhaul that'll have you kissing perfectionism goodbye and hello to progress! Get ready to soak up some wisdom as I share ten golden nuggets of advice I wish I could whisper in my younger self's ear, helping you navigate the ups and downs of the health and fitness world with grace and confidence. And here's the kicker—I've got a challenge for you! Snap a screenshot of this episode, tag me on social media, and let me know the one positive change you're committing to making in the next 30 days. So, remember, being 'good enough' is more than enough, and let's kickstart our journey to simplicity by focusing on just three key tasks. Ready to rock? Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com
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Are you ready to break the cycle of burnout?| 248
04/25/2024
Are you ready to break the cycle of burnout?| 248
🎧 Welcome to today's episode of Fit Girl Magic, where we're diving deep into the hidden truths about burnout and its impact on our lives. Join me and my guest, Sophie James, as we uncover how people-pleasing and job insecurities can fuel the burnout fire. Sophie shares practical strategies to help you balance the chaos of life, from delegating tasks to taking time for mental reset walks. In this episode, we confront societal pressures and debunk the myth of overachievement. Discover how to plan with flexibility and find joy in your daily routine. We'll also delve into mindset mastery, including Sophie's "hell yes" rule for commitments and secrets for maintaining vibrancy while navigating life's demands. Explore ways to prioritize quality time with loved ones and build a life centered around self-care. Don't forget to follow Sophie James on Instagram (Coach Sophie James) for more empowering insights. So grab your headphones and join the movement as we break free from burnout and embrace a lifestyle filled with liberation and joy. It's time to redefine your limits and celebrate the moments that truly matter! Listen, learn, laugh, and love the journey with Fit Girl Magic – because here, it's not just a podcast, it's a movement! Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com Lean Over 45 https://www.fitgirlmagic.com/leanafter45 Calm and Balanced Program Instagram Coach Sophie James
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Mastering Metabolism: The Over-45 Woman's Path to Fat Loss| 247
04/18/2024
Mastering Metabolism: The Over-45 Woman's Path to Fat Loss| 247
Today, we're diving deep into the world of fat loss for women over 45. No crash diets or insane workouts here—just a simplistic approach, that gets results. I’m talking about creating a personalized nutrition program that's all about YOU. Say goodbye to one-size-fits-all plans and hello to nutrition plan that fuel your body without a shit ton of rules to memorize. And let's not forget about the importance of strength training. It's not just about looking good; sure, that’s an amazing upside, but it's about feeling strong and confident at any age. I'll spill the tea on lifting heavy weights and why it's a game-changer for your metabolism. Plus, I'll dish out tips for getting in quality sleep and finally getting a handle on your stress. Forget waiting for Monday to roll around. Today is YOUR day to start crushing your goals. Let's set realistic targets and smash them together. Oh, and did I mention? I've created a special fat loss guide just for you fabulous ladies over 45. This is for you are ready to step up for your health! Grab your headphones and listen in. Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com https://www.dropbox.com/s/1xsomuyyzg6d2wz/podcast%20binge%20guide%20%281%29.pdf?dl=0
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How To Manage Your Aging Family Members|246
04/11/2024
How To Manage Your Aging Family Members|246
Today's Fit Girl Magic episode is all about a topic close to our hearts: aging family members. We've got Leslie Hurst in the house, bringing her wealth of experience from working with aging family members, long term care facilities, and beyond. 💖 Navigating the Complexities of Elder Care Leslie doesn't hold back – she dives right into the nitty-gritty of elder care challenges. From financial strains to those tough decisions about end-of-life care, Leslie's expertise shines as she guides us through this complex journey. 💪 Strength in Vulnerability But Leslie's not just talking the talk – she's lived it. Through personal stories and pro tips, she sheds light on the emotional rollercoaster of caregiving, the tough calls on medication use, and the importance of family support during those critical moments. 💰 Money Matters and More And hey, we're not ignoring the practical side of things. Leslie breaks down the financial aspect, cultural expectations, and even dives into the "sandwich generation" phenomenon. Get ready for some real talk on planning, sustainable living, and investing in our seniors' well-being. 🌟 Inspire, Inform, Transform From heart-to-heart discussions about the future to actionable advice on handling the ups and downs of aging relatives, this episode is your go-to guide for navigating elder care with grace, knowledge, and foresight. 👉 Tune in and Level Up So, grab a cozy spot and tune in because this episode isn't just about learning – it's about taking action and raising awareness on caring for our aging loved ones. This is Fit Girl Magic, where every conversation packs a punch. Let's dive into elder care with the strength and grace it deserves. Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com Facebook group Linked In:
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How to Set Life Boundaries|245
04/04/2024
How to Set Life Boundaries|245
Hey Magic Makers! Welcome to today's episode of the Fit Girl Magic podcast, today we're diving into the world of setting boundaries! This episode with help you harness the superpowers of boundary-setting to hit your fitness goals, navigate career twists and turns, and chase your passions with unstoppable determination. I’m kicking the episode off with on the main reasons I hear why women over 40 can’t hit their goals – TIME! We’ll take a dive deep into your schedule, finding those pockets of opportunity to optimize and delegate tasks, so you can prioritize what really matters – your well-being and those big dreams of yours! Get ready for some real talk mixed with a sprinkle of fun anecdotes and practical tips. I'll arm you with all the tools you need to establish boundaries, whether it's divvying up household chores or confidently saying "no" to things that don't light your fire. And let's not forget about the importance of "tiger time" – those magical moments dedicated solely to your self-care and personal growth. If you are someone who struggles to get all the things you want done, don't even think about missing out on this inspiring chat! Tune in as I spill the tea on recognizing your true worth, honoring your needs, and living your best life with crystal-clear boundaries. Oh, and don't forget to join the convo by sharing your own "tiger time" moments on our socials! Grab your favorite beverage and press play on this episode. Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com
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Suzette Simon's Candid Breast Cancer Journey|244
03/28/2024
Suzette Simon's Candid Breast Cancer Journey|244
Join me on the latest episode of Fit Girl Magic as I sit down with the incredible Suzette Simon, a breast cancer survivor, for a raw and empowering conversation about the journey to prioritizing breast health. In this candid discussion, Suzette shares her personal experiences, from diligently scheduling mammograms due to her family's history with breast cancer to her own diagnosis despite her proactive efforts. Key Highlights: Suzette's shares her unwavering commitment to regular breast self-exams and mammograms, particularly for women with dense breast tissue. The empowering decision Suzette made to undergo a bilateral mastectomy and the importance of open dialogue with healthcare providers. Advocacy for women to take ownership of their health, seek multiple medical opinions, and find supportive healthcare advocates. Suzette's inspiring initiative, Strong Black Boobs, aimed at raising awareness of breast cancer within the Black community. · Join us for an episode filled with authenticity, strength, and actionable insights. Please subscribe now to Fit Girl Magic podcast, where I empower you to prioritize your health, advocate for yourself, and thrive in every aspect of life. Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com Instagram X https://twitter.com/strongblkboobs TikTok https://www.tiktok.com/@strongblackboobs Suzette Simon - NYFA 2021 City Artist Corps Grant Recipient https://allmylinks.com/strongblackboobs Anthem awards Entry - Anthem Awards https://www.anthemawards.com/winners/list/entry/#health/awareness-media-categories/barbies-bust-a-brain-breast-cancer-awareness-trivia-game/462759
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Taming the scale: What the numbers actually mean|243
03/21/2024
Taming the scale: What the numbers actually mean|243
In my recent solo podcast, I've delved into the complexities of maintenance and the persistent fear of weight gain reflected on the scale. My aim in today's episode is to provide insight into the multifaceted nature of scale readings. It's essential to recognize that the scale measures more than just body weight; it reflects various elements such as water retention, muscle mass, body fat percentage, and bone density. By dissecting these intricacies, you can develop a deeper understanding of the fluctuations observed on the scale and adopt a more informed approach to managing our weight journey. The scale serves as a tool rather than a judge, influenced by factors like late-night eating habits, protein intake, dietary composition, and other variables discussed in this episode. It's imperative not to allow ourselves to be overly swayed by numerical fluctuations alone. Have a listen and please reach out and share your key takeaways from today's discussion. Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: Cracking The Belly Fat Code https://www.fitgirlmagic.com/march24bfc-replay-page
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How to Ignite Your Second Act in Midlife|242
03/14/2024
How to Ignite Your Second Act in Midlife|242
Are you feeling stuck in midlife, unsure of how to create the life you truly want? Join me this week as we tackle this challenge head-on with the incredible Jennessa Durrani. In this episode, we delve into the struggles of navigating personal growth while juggling family commitments and societal expectations. Do you ever feel like you're constantly playing the role of family referee, trying to balance everyone else's needs at the expense of your own? Jennessa and I discuss the importance of letting go of this burden and giving ourselves permission to thrive. But it's not just about breaking free from the pressures of caregiving. We also explore the power of intrinsic motivation to drive us forward, even amidst life's chaos. By reconnecting with our childhood dreams and embracing our unique strengths, we can carve out fulfilling paths in both our personal and professional lives. So if you're ready to reclaim control over your destiny and infuse every phase of life with magic, don't miss this empowering conversation with Jennessa Durrani. Together, let's uncover the keys to creating the life you've always dreamed of. Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: Cracking the Belly Fat Code: Master Class ignitHER group that launches on March 26th. This link provides you with an additional $50 off the early bird and a total of $350 off the regular price. Doors open on March 12. You can learn about the program here: Use this link to get the discount 4 Surefire Steps to Power Up Your Goals opt in. Surviving to Thriving Podcast: ignitHER Campfire community:
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How To Eat Over 40| 241
03/07/2024
How To Eat Over 40| 241
Welcome to Fit Girl Magic podcast this week I’m navigating you through how to periodize your nutrition – a personalized, strategic approach to eating and exercising that works with the rhythm of your life. Imagine shaping your nutrition around significant events and your own unique goals, whether you are looking to lose weight, maintain, or build muscle. Are you intrigued by the notion of adjusting your diet and workouts to match the fluctuations of your life? Perhaps you're looking for a way to break the cycle of constantly dieting so that you no longer feel disappointed, depleted, and betrayed by your body. In this episode, I’m exploring the crucial concept of 'periodizing your nutrition' – an antidote to the never-ending dieting loop that so many women over 40 find themselves stuck in. Now is the time to discover practical habits. You’ll also understand the four pivotal diet phases – reverse diet, maintenance, deficit, and build – and learn actionable steps to craft a balanced, rewarding way of eating that works with the rhythm of your life. Today we talk about everything from fine-tuning calorie intake to observing your body's cues and grasping the significance of NEAT (non-exercise activity thermogenesis) in your daily energy expenditure.. We'll also delve into the significance of maintenance to keep your hormones happy to doing all you can to preserve muscle. So, whether you're gearing up for a major event or simply striving to feel your best, today's episode serves as your personal guide to a healthier, more attuned version of yourself. Have a listen! Cracking The Belly Fat Code FREE Masterclass - Wednesday, March 20th https://www.fitgirlmagic.com/crackingbfc_spring24 Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com
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Finding Your Self-Care Magic with Dr. Judy Wright|240
02/29/2024
Finding Your Self-Care Magic with Dr. Judy Wright|240
Are you ready to add a sprinkle of self-care sparkle to your day? Join me on the latest episode of the Fit Girl Magic podcast as I chat with the incredible Dr. Judy Wright! In this episode, we're jumping into the wonderful world of self-care. Dr. Judy, with her own inspiring journey, shares insights that will help us navigate the hustle and bustle of life while keeping our own well-being front and center. Together, we'll debunk the myths around self-care and learn how setting boundaries isn't just okay—it's essential! I'll also share a personal story about standing up for my own wellness, highlighting the importance of putting ourselves first. Dr. Judy gives us a sneak peek into her upcoming podcast, 'Balance to Excellence', where we'll uncover even more gems on maintaining that perfect work-life harmony. And here's a little secret: Dr. Judy's self-care recipe includes a healthy dose of travel! If you are ready to start your own self care journey, grab your favorite headphones. Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com 10 Ways to Lose Your Belly Fat https://www.fitgirlmagic.com/bellyfat10_organic Website: https://www.judywrightmd.com/ Linked In: Instagram: https://www.instagram.com/judywrightmd/
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Breaking the Diet Roller Coaster: Tips for Women Over 40| 239
02/22/2024
Breaking the Diet Roller Coaster: Tips for Women Over 40| 239
Are you tired of feeling trapped in the endless cycle of diets and workouts? Ladies over 40, this one's for you! Welcome to another episode of the Fit Girl Magic podcast, it’s all about how to shake off the chains of being a "Debbie Dieter" and start living a healthy lifestyle that’s filled with balance, joy, and sustainability. In this episode, I open up about my own struggles with feeling overwhelmed, particularly post-fitness competitions, weekends and during vacations. But through it all, I've discovered the power of creating my own personal 'non-negotiables' – a game-changing concept that has transformed my approach to health and wellness. Join me as I take you on my journey from the grips of guilt-ridden dieting to becoming the embodiment of 'Reality Rita', someone who relishes in life's pleasures while staying consistent to her healthy habits. Today, we're diving deep into practical strategies for crafting a flexible weekly plan, including rest days, and making mindful eating choices that nourish both body and soul. If you've been looking for a way to redefine your approach to diet and exercise with joy and sustainability, this is the show you won’t want to miss. Listen if you are ready to say goodbye to extremes and hello to balanced, guilt-free health! Facebook group 10 Ways to Fight Belly Fat Belly Fat Code wait list https://www.fitgirlmagic.com/bfc_march2023waitlist Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com
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Breaking Free from Diet Culture with Weshape Katie Bramlett
02/15/2024
Breaking Free from Diet Culture with Weshape Katie Bramlett
In this episode of Fit Girl Magic, my guest Katie Bramlett, Weshape and I dive into the intricate strangle hold diet culture has on women, in this episode my guest and I urge listeners to lean into their inner voice for guidance. We shine a light on the relentless pressures of productivity and society's unrealistic beauty standards. Our conversation navigates the importance of finding supportive communities, being adaptable to change, and experimenting with various diet and fitness approaches to discover what works best for you. Katie bravely shares her journey from battling health fixation and disordered eating to finding liberation and peace. We stress the vital role of rest and listening to your body's cues alongside staying active. As the founder of WeShape, Katie explains how her company aims to redefine personal value beyond weight loss. I also open up about my own struggles as a recovering overthinker who once obsessed over food and workouts. Ultimately, we emphasize that true worth and fulfillment should not hinge solely on appearance or societal approval. Wrapping up, we invite listeners to explore WeShape's free trial, reminding them that the path to health requires patience, consistency, and a willingness to embrace life's changes. Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website: http://www.kimbarnesjefferson.com Looking to fight belly fat: WeShape Podcast Links Website: https://www.weshape.com Youtube: https://www.youtube.com/channel/UCZjFDJI4B4l16uujibduMFA Instagram: https://www.instagram.com/weshape.wellness/ Tiktok https://www.tiktok.com/@weshape Facebook: https://www.facebook.com/WeShape/ Apple Podcasts: https://podcasts.apple.com/us/podcast/weshape-podcast/id1641964753 -- free trial Untamed Glennon Doyle
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