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

If you've ever stared at your supplement stash wondering if any of it's actually doing something, this Fit Girl Magic episode is your wake-up call.

Kim sits down with Jared St. Clair, herbalist, supplement expert, and host of Vitality Radio, to break down the real truth about supplements for women over 40.

You'll learn:

• The 5 Vital Supplements that actually move the needle (and why they matter)
• Why Amazon isn't your friend when it comes to buying vitamins
• How to tell if your collagen, magnesium, or probiotics are worth the hype
• What "third-party tested" really means — and why labels can lie
• How to stop wasting money on supplements that don't work

If you want to stop guessing, save cash, and feel confident about what you're taking, this episode gives you the clarity (and sass) you've been missing.

Listen now and learn which supplements your midlife body actually needs and which belong in the trash.

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

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

Website: http://www.kimbarnesjefferson.com

IG: @‌vitalitynutritionbountiful
FB: MyVitality
Vitality Nutrition

Okay, real talk — I had to ask myself the question I'd been obsessed with the Reddit forum: Am I the A🤬 hole?

And when it came to my fitness journey… yeah, I was.

In this Fit Girl Magic episode, I'm pulling back the curtain on how I spent years bullying my body, pushing harder, eating less, stressing more, and wondering why nothing was working.

A🤬hole alert: my body wasn't broken. It was burned out.

So, I got curious.
I stopped chasing quick fixes and started asking better questions.
I hired a coach, committed to a maintenance phase, and watched the scale go up seven pounds… before it finally started working for me instead of against me.

Here's what I'm sharing inside this episode:
✅ Why gaining weight was actually the best thing I could've done
✅ How maintenance became the secret to fat loss (and sanity) after 40
✅ The truth about protein shakes, bars, and why knife and fork food matter
✅ Why curiosity beats control every single time
✅ How I finally made peace with the process

If you've ever felt like you're doing everything right and your body still isn't cooperating, this one's for you.

Take a breath, listen in, and maybe ask yourself the same question I did: Am I the a**hole to my body?

Because once I owned it, everything changed.

Tune in now and let's talk about what it really means to stop fighting your body and start working with it.

✨ Take my free quiz: Find out what phase your metabolism is really in https://www.fitgirlmagic.com/metabolism-makeover-_podcast
📲 Tag me on Instagram: @kimjeffersoncoach and tell me your biggest aha moment

Ever feel like your body is straight-up rebelling?

You're eating clean, working out, doing all the "right" things, but the scale won't budge, your moods are a rollercoaster, and you're ready to scream into a pillow every time someone asks, "What's for dinner?"

Yep, that's not "just life", that's stress overload.

In this Fit Girl Magic podcast episode, I'm joined by the powerhouse herself, Stephanie Crassweller, to break down what stress really looks like (spoiler: it's not just deadlines and drama). We're unpacking how stress messes with your hormones, metabolism, sleep, cravings, basically everything, and what to actually do about it.

We talk about:

· 👉 Why "eat less, move more" is not the fix
👉 How your stress plate is overflowing, and what to take off
👉 The sneaky ways cortisol keeps your belly fat stuck
👉 Why doing less might finally get you results
👉 How to turn stress into a boundary, not a burnout badge

If you've ever said, "This is just how my life is," or doubled down on harder workouts when you're already fried, this one's your wake-up call.

It's time to stop fighting your body and start listening to it.

👉 Hit play now and learn how to turn stress from your enemy into your guide.

Then come tell share your biggest "aha" moment over on Instagram @kimjeffersoncoach and @‌vitalityoet.stephanie

We want to know what landed for you!

Links
5 Days To Break The All Or Nothing Cycle

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

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

Website: http://www.kimbarnesjefferson.com

Instagram IG @‌vitalityoet.stephanie
Facebook Group https://www.facebook.com/share/g/1BZANDzFv5/
Vitality http://www.vitalityoet.com/
The Metabolism and Menopause Podcast https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
Fat Loss Quiz https://1ck2gu1qfir.typeform.com/menometabolism

What if the harder you try, the more stuck you actually get?

I know, sounds backwards, but I learned this lesson the hard way. Picture this: I'm in Hawaii, surrounded by paradise, and instead of enjoying the damn beach, I'm in full-blown meltdown mode over whether I earned my Mai Tai.

That was the moment I realized… something had to change. Enter: The Flip Flop Life, my "napkin manifesto" that sat on my hard drive for six years before I finally brought it to life.

In this episode, we're diving into:

· Why perfection and all-or-nothing dieting are making you miserable (not healthy).

· How to ditch the food police soundtrack running in your head 24/7.

· The boring (a.k.a. unsexy) basics that actually move the needle, sleep, stress, protein, fiber, consistency.

· What happens when you finally let it be easy instead of chasing six-week shred promises.

This isn't another 30-day quick fix. It's a lifestyle shift for women who are done white knuckling their way through diets, workouts, and "earning their food."

So, if you're ready to trade the mental gymnastics for ease, fun, and actually living your life, welcome to The Flip Flop Life.

Ready to join us? Pop into the show notes for details on the open house and waitlist, or DM me to chat.

https://www.fitgirlmagic.com/fflwaitlistfall2025

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

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

Website: http://www.kimbarnesjefferson.com

So… Serena Williams shares she used GLP-1s to support her weight loss and the internet implodes with hot takes, shade, and side-eyes.

Here's the truth: when it comes to midlife weight loss, some folks don't come to this decision lightly, and others are judging from the sidelines. If you've ever felt like you had to hide what's working for you because someone else might label it "cheating," this Fit Girl Magic podcast episode is your permission slip to shut that noise down.

In this candid, smart, and hilarious conversation, I sat down with Dr. Megan Garcia Webb, triple board-certified in internal medicine and obesity medicine (yes, triple), to break down:

· What GLP-1s like Ozempic, Wegovy, and Zepbound actually do

· Why "food noise" might be what's really driving your cravings

· The real deal on side effects like muscle loss, gut issues, and does it really cause cancer

· Who's a great candidate for these meds, and who should pause before jumping in

· Why natural GLP boosters are more boring than sexy (but still matter)

· How social media makes women feel like they're doing it "wrong", no matter what they choose

· The #1 most underrated weight loss tool (spoiler: it's not a supplement)

· Whether you're GLP-curious, already on it, or side-eyeing it from afar, this episode is about giving you clarity, facts, and a whole lot of freedom.

DM me or tag us if something in this conversation made you say, "Wait… I never thought of it like that!"

Links + Resources:

Dr. Megan Garcia Webb's website: www.weightmedicinemd.com
YouTube channel: https://www.youtube.com/@WeightMedicinewithDrMeghanMD

Previous Ozempic podcast Everything You Need to Know About Ozempic with Dr. Janese Lester
https://fitgirlmagic.libsyn.com/ep-234-final-podcast-0

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

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

Website: http://www.kimbarnesjefferson.com
FREE Challenge 5 Days To Break The All Or Nothing https://kimbarnesjefferson.lpages.co/5-day-reset-podcast
Instagram https://www.instagram.com/kimjeffersoncoach