Fit Girl Magic | Healthy Living For Women Over 40

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? Strong by Spring Is Open 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 Am I The Ahole?

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. Here's What I Talk About: 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 Real Talk: 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. My Challenge for You: 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. Ready to Go Deeper? 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. Join the Fit Girl Magic Society 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/ Connect with Me 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