This winter, I'm not shrinking. I'm building.
No crash dieting. No January panic. Just real strength and real momentum.

Because here's the truth most women never get told:
You cannot diet your way into better body composition. If you've been restricting for years, your body isn't broken… it's guarded.

Muscle is the midlife game-changer:

• Stronger metabolism

• Better hormone support

• More energy

• Less joint pain

• More confidence in your body

And the scale? It only shows gravity's opinion. That's it.

This episode is all about:

• Why endless dieting backfires in midlife

• How to know if you actually need to build instead of shrink

• Why seasons matter more than willpower

• And how to stop living in reaction mode with your health

You don't need another reset.
You need a smarter season.

Do you want January to feel like misery or momentum?
Smaller or stronger?
Restricted… or resilient?

If you're done starting over every January, this is your season.

Strong by Spring is my 12-week winter strength program designed to help you build real momentum through the winter so spring doesn't feel like a panic sprint.

✔ No punishment
✔ No hard-for-the-sake-of-hard
✔ Just smart, sustainable strength

Join right here https://kimbarnesjefferson.lpages.co/strong-by-spring

This week I sat down with Justin Hai, the guy who basically said "yeah… stress is the villain in your midlife story" and then wrote a whole book proving it.

Spoiler: he's right.

We dig into:
• Why cortisol is out here acting like a drama queen
• The sleep-stress-hormone Bermuda Triangle making belly fat stick around
• How tech is low-key ruining your metabolism
• The truth about hot flashes that'll make you rethink what's really "stressful"
• Why weights beat cardio every damn time
• How to set yourself up for a night of actual sleep, instead of scrolling your soul away

Plus, Justin shares what REALLY works for calming that buzzing nervous system without giving up your phone forever or moving to a cave.

If you've ever said "this is just my life now"… listen up. It's not.

PRESS PLAY
Then come tell us your biggest "ohhhh THAT'S why" moment.

Links
Facebook group https://www.facebook.com/groups/fitgirlmagic
Tik Tok @kimbarnesjefferson
Instagram https://www.instagram.com/kimjeffersoncoach/

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast
12 week strength training program –Strong by Spring
https://kimbarnesjefferson.lpages.co/strong-by-spring

Website: http://www.kimbarnesjefferson.com

Rebalance https://www.instagram.com/rebalancehealth/
Justin Hai https://www.instagram.com/justin_a_hai/
Linked in https://www.linkedin.com/in/justinhai/
Rebalance https://www.facebook.com/rebalancehealthofficial/
Tik Tok https://www.tiktok.com/@rebalancehealth

No one warned us that sneezing after 40 would turn into a full-body event. You brace, you clench, and you pray you don't pee yourself. But guess what? That's not normal and today we're getting into all things below the belt.

In this Fit Girl Magic podcast episode, physical therapist and researcher Christina Walsh, co-founder of Tighten Your Tinkler, breaks down what's really going on with your pelvic floor and how to fix it without weird gadgets, painful Kegels, or surgery.

You'll learn the truth about why your hips, back, and bladder are all connected, the 3 everyday habits secretly wrecking your pelvic health (hello, tight leggings), and the simple daily moves that can change everything.

If you've ever thought "this is just how it is now," hit play because it's not. You don't have to live with leaks, pain, or embarrassment. This episode is your permission slip to start feeling strong, confident, and totally in control again.

Links
Instagram https://www.instagram.com/tighten.your.tinkler/
Squatty Potty https://amzn.to/46L9jg9
Free Quiz Tighten your Tinkler https://www.surveymonkey.com/r/6YGTYNF
Youtube https://www.youtube.com/@tightenyourtinkler
Facebook https://www.facebook.com/tightenyourtinkler
At Home Relief https://www.tightenyourtinkler.com/backandhiprelief
Finally Free program https://www.tightenyourtinkler.com/signatureprogram

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

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

Website: http://www.kimbarnesjefferson.com
5 Days To Slay The Holidays https://kimbarnesjefferson.lpages.co/5-days-slay-holiday

You know that "I'll start fresh in January" energy? Yeah… I'm calling BS on that. In this episode, it's time to break up with that New Year hype and showing you how to start your comeback now, right in the middle of the messy, cookie-filled, pre-holiday chaos.

Because here's the truth: dates don't create change—reflection does.

• Why waiting for January 1st keeps us stuck in the same "start-over" cycle

• The 3-step year-end reset I use with my clients: Review. Reset. Reimagine.

• How to build boring but bulletproof consistency that actually lasts past February

• The real difference between "motivation" and "momentum" (and why one's a trap)

• My REPS method—Realistic, Excited, Planned, Sustainable—for creating habits that fit your actual life

• Why chasing six-week miracles never works and what to do instead

If your workouts feel like punishment, your meal plan feels like a spreadsheet, and your "New Year, New Me" energy always crashes by President's Day, this episode is your wake-up call. I'm keeping it real, funny, and relatable while showing you how to ditch the pressure, stop waiting for perfect, and start stacking small wins right now.

Take a real look at what worked this year and what didn't. Celebrate your small wins (yes, they count), then pick one to three boring-but-doable habits to carry through the holidays. This is how you stop being the women who disappears by February and become the woman who's still showing up strong in May.

Check out my free "Slay the Season Without Losing Your Sh*t" 5-day audio series, it's bite-sized coaching to help you enjoy the holidays without starting over. https://kimbarnesjefferson.lpages.co/5-days-slay-holiday
And don't miss my free Live Q&A on November 19th, no scripts, no fluff, just real talk about what's actually holding you back.

You don't need a new year. You just need new reps.

Tune in now, reflect on your wins, and let's start building your next chapter—no waiting required.

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