Back in my competition days, rest days weren't a thing. My "recovery" was half-assed yoga followed by guilt because I wasn't drenched in sweat. If I wasn't training six days a week with a side of cardio, I thought my gains would evaporate.

Sound familiar?

Fast-forward to today, I've softened my stance. Most women I coach are juggling work, kids, parents, and a full-on life. 90 minute workouts just aren't it anymore. So let's talk about how to get strong without burning out.

This week, I'm sharing my takeaways from Dr. Bret Contreras' conversation on the Huberman Lab Podcast, all about how much you really need to lift, how often, and when it's okay to sit your butt down and rest.

We're diving into:

• The myth of "more is better" and how recovery is actually where growth happens

• Bret's take on Maximum Recoverable Volume (and what that really means in human speak)

• How to design 2–3 effective full-body workouts a week that build strength and confidence

• Why progressive overload beats random workouts every time

• How to stop chasing soreness and start chasing results

• And the truth about lifting after 40, it's not too late, but it does look different

Because your body isn't built by burnout — it's built by showing up consistently, training smart, and recovering like you mean it.

If you only have time for one thing, make it lifting.

If you're tired of guessing how to make it all work, come join us inside the Fit Girl Magic Society, monthly workouts under 60 minutes, built for real life. You'll lift and actually see results without the burnout. https://www.fitgirlmagic.com/fgms_wait2022/

IG: @kimjeffersoncoach
Website: www.kimbarnesjefferson.com
5 Days To Slay The Holidays https://kimbarnesjefferson.lpages.co/5-days-slay-holiday
Listen to the complete Huberman lab podcast here https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000727833630

You've heard me preach about the power of good fats, and this week, I finally sat down with the man who literally started the good‑oil movement: Udo Erasmus, creator of the legendary Udo's 3‑6‑9 Blend and author of Fats That Heal, Fats That Kill.

We're busting myths left and right in this one. Remember when we thought fat‑free was the holy grail? Yeah… about that.

Udo and I dig into:

· Why your "healthy" oils might secretly be wrecking your hormones, joints, and mood

· The truth about "cold‑pressed" labels (spoiler: it's mostly marketing fluff)

· Which oils actually belong in your kitchen, and which should head straight for the trash

· The connection between good fats, glowing skin, and better brain function

How slowing down, eating closer to nature, and giving your body what it actually needs can change everything

Udo also shares a story that'll blow your mind, how getting poisoned by pesticides made him realize our health is completely our responsibility… and how the oil industry has it all backward when it comes to what's "healthy."

And of course, we end on my favorite note: why the right mindset matters just as much as what's on your plate.

Key Takeaway:

If your skin's dry, your energy's low, or your mood's funky, it might not be age, it might be your oils.

Hit play, grab your notebook, and maybe a spoonful of good fat. Your body's ready for an upgrade, and this conversation will make you look at your pantry (and your frying pan) in a whole new way.

Ready to feel amazing this season without overcomplicating your health?

Take my free quiz "Is Your Metabolism Tired AF?" and find out what your body actually needs to thrive.

Take the quiz now → https://www.fitgirlmagic.com/metabolism-makeover-_podcast

Links

Your body needs an oil change https://www.amazon.com/dp/B0F7J3YJD7
Facebook: https://www.facebook.com/theudoerasmus
Instagram: Instagram: https://www.instagram.com/udoerasmus/

Facebook group https://www.facebook.com/groups/fitgirlmagic

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

Website: http://www.kimbarnesjefferson.com

Alright, Magic Makers—today I'm getting a little spicy.
I'm calling out the two lies I used to tell myself all the damn time, and if you've ever said, "I'll start when things calm down" or "I just need 30 days to get my sh*t together," this one's gonna sting (in a good way).

Lie #1: "I'll start when life calms down."
Let's be real—when has that ever happened? If you're waiting for your schedule to magically open up, you might be waiting till retirement. I'll tell you how I learned to show up even when life feels like a circus (and yes, sometimes it totally is).

Lie #2: "I just need 30 days to get back on track."
Oh, I used to love this one. I'd go all-in, white-knuckle my way through, and then crash hard. Turns out, short bursts don't build lasting change consistency does. I'll show you what finally worked for me (and my clients) once I ditched the "perfect plan" fantasy.

Messy action beats perfect planning every single time. I'll walk you through how I picked my 1–3 non-negotiables, those boring basics that actually make progress stick. Spoiler: they're not sexy, but they work.

Expect a few laughs, a few "ugh, she's right" moments, and a whole lot of permission to stop waiting for the perfect time and just start now.

Your challenge this week:
Pick your 1–3 non-negotiables. Write them down. Stick 'em on your mirror. Then do them, even if it's messy. Especially if it's messy.

Mentioned in this episode:
– The One Thing by Gary Keller
– My two previous episodes on "Seasons of Change" Season Based Weight Loss

Let's keep the convo going:
Come hang out with me in the Fit Girl Magic Facebook group or tag me on Instagram @kimjeffersoncoach and tell me your 3 non-negotiables. I love cheering on messy progress—because that's where the real transformation happens.

Links
FREE Challenge -- 5 Days To Slay The Holidays (without losing your shit) https://kimbarnesjefferson.lpages.co/5-days-slay-holiday

Facebook group https://www.facebook.com/groups/fitgirlmagic

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

Website: http://www.kimbarnesjefferson.com