Do you find that you spend so much of your time worrying and scrambling’ You spend your time trying to figure out what you need to eat to get the results that you want, how to fit in the gym in between shuttling your kids to practice while working . Let’s not get start on the thoughts about paying your mortgage, or what they’ll need to do to be able to go on vacation. Is your mindset so focus on what you’re not versus what you are’

People who are successful don’t need to scramble when they want or need something, not just because they have money, but because they’re in the right mindset and have planned accordingly.

You shouldn’t have to develop a whole new plan every time you want to do something or an emergency arises, because that can cause major setbacks in your path to success.

When you are always feeling like you are scrambling to pull plans together you’re making yourself unnecessarily stressed out, but you’re also setting yourself up for failure.

Raise your hand if everytime you scrambled it worked AWESOME!

Are you picking up what I’m putting done. Nothing good gets done at the last minute, and those plans will usually fall apart early due to hasty decisions.

I challenge you to start working on creating a long-term outlook. I get it, it can be a bit challenging, but you will be ahead of the curve because 80% of people in this world fly by the seat of their pants. Have ever not prepped your meals saying that you know what to eat and then life happens and you’re pulling up to a drive through ordering a burger and fries because you are just too hungry to think.

Successful people stay away from this kind of behavior because it typically slow down your results.

Instead of each week sit down and create a menu so you know what you are going to eat. Hit the grocery store to stock up and then do some form of meal prep. I’m not saying you need to spend hours in the kitchen, but know your downfalls and what makes sense to prep.

Typically, when I would come home form work the time to dinner was endless. I could easily mindlessly pick on stuff OR I could know that’s my downfall and make sure I have something prepared, so I can just come home and heat it up OR I could chop up piece of fruit and eat that while I cooked.

Another thing that successful people tend to do is have back up plans. They sit down and determine when they are going to workout in a given week. Then have a contingency plan in place in case life throws them a curveball.  Maybe they work out in the morning and that’s not possible they will shift to later in the day or weekend. They have a contingency for food, they may have shakes or bars that they keep in their cars, gym bags or desk so they don’t skip a meal do to take.

Don’t let things like this set you back in life. Start thinking to yourself what are some “plan bs”  you can come up with to help you hit your health and fitness goals.

Your experiences are shaped by your thinking. Yes, even the obstacles you face have value. You can develop thoughts that will help you to feel happier and achieve more, regardless of the situation.

Here are some beliefs that you can start using today to help transform your thinking.

1. I have unlimited potential. Whatever I put my mind to I achieve.

2. I count my blessings no matter how small. Remember to include the smaller items, like warm socks or great tasting food.

3. I learn from mistakes. I treat them as lessons for what is NOT working.

4. Challenges provide me with greater wisdom. Look back at the obstacles you’ve already overcome, and reassure yourself that you can handle anything that comes your way.

5. I focus on the present moment. This helps to keep you grounded and looking for the poop on the carpet.

6. I dream big. I don’t let limiting beliefs keep me from going for what I really want.

7. I regularly forgive myself. I give myself grace for not being able to do it all.

8. I take 100% responsibility. You are in charge of your life. Hold yourself accountable for the outcomes you create. Celebrate the fact that you have the power to determine your own future.

9. I do the work. Define what success looks like for you, so you know what is working. Give yourself credit when you’re making progress rather than comparing yourself to others.

10. I listen to feedback. I know that I go do it on my own, or I can speed up my results but asking for feedback. Feedback helps you grow faster when you gather solid input and take action on it.

11. I connect with others. While you may feel like you are the only person going through this you are not. Surround yourself with a loving and encouraging tribe.

12. I try new things. Be open to experimentation. If the why you are currently doing things are not getting you what you want then, it’s time to trying something new.

An upbeat attitude increases your happiness and productivity. As we head into 2019 I challenge you to question your old assumptions so you can replace them with a new sense of certainty about yourself and your future. Adopt empowering beliefs that build up your confidence and prepare you for greater success. Start today. You’ll be glad you did!

PS> you looking to focus more on having fun this holiday than counting calories’ Give me 12 days and I’ll help you cruise through the holidays.

Imagine instead of say OMG I need to find my old pregnancy pants or pants with the most stretch for Thanksgiving Dinner, you said to yourself,
this is the year I’m going to have a healthy Thanksgiving!

Don’t press the freakout button!!! I hear you Thanksgiving is not the same without sweet potatoes with gooey marshmallows, pumpkin pie and
all the other goodies that are brought out on that day’  Let’s be honest with each Thanksgiving is all the food that feeds the stomach and soothes the soul. It is the culinary equivalent of being tucked into a warm bed on a cold night.

How do you honor your healthy lifestyle while wanting to dive head first into those sugar filled treats of the day washed down with a little
Sauvignon Blanc’ Plus your guests may not be expecting brown rice, steamed broccoli, and boiled turkey breasts.

Your hungry guests who are expecting — nay, demanding — all the Thanksgiving classics’

Ready to dig deep

Set the Mood

Let’s face it eating is emotional. Raise your hand if you’ve ever eaten when you’re stressed. Seriously when things are going well, we never think about eating.

Wanna eat less”” Dim the lights and play some soft music, you’ll eat 175 fewer calories and still feel satisfied.

I have two go to’s for stress management is one is Ionix Supreme it’s a blend of plant-based adaptogens and helps protect me against the negative effects of stress. The other is sleep spray, this helps me get to sleep and stay asleep without a food coma.

Create Food-Free Zones

I know I’m so guilty of this, if there is food in front of me I’ll eat it. Do yourself and your guests a favor and create a food-free zone where the socializing can happen without food being within sight. If everyone will be eating at the dining room table, set up a buffet line in the kitchen,
away from where people will be eating.

Ideally your guests are having so much fun socializing that they  forget about going back for seconds, or at the very least, think twice about it because you’ve created a physical distance between them and the food.

Manipulate Supply and Demand

Serve higher calorie foods like pasta salad, stuffing, or mashed potatoes in smaller bowls, while serving healthier foods like vegetables in larger ones. It’s subtle, but what you’re doing is creating less demand for the unhealthier food and more demand for the good stuff.

Use Smaller Plates

I know you’ve heard this before, but research suggests that when we use smaller plates, we overestimate the amount of food we’re consuming
and end up eating less, while using larger plates causes us to underestimate our consumption and eat more.

So go ahead and swap out those plates — even if it means using paper plates (if someone wants to get all judgy about having to eat on paper
plates, you can kindly offer to let them do the dishes!).

Don’t Let Leftovers Hijack Your Health Kick

Here’s the thing — Thanksgiving is just ONE day. We certainly don’t want you to miss out on all the seasonal favorites, and it’s absolutely all right
to enjoy yourself for one day. But, with the usual abundance of leftovers, it can be astonishingly easy to let one day turn into one week.

When you come to my house EVERYONE gets a doggie bag!!! I want no more than 48 hours of food in my house!!

What are some of your healthy holiday tips”’ Leave me a comment below.  I’m always looking for things to add to my bag of tricks.

If you are over 40 and looking to live a healthy life, be sure to grab my FREE guide!!!

In this episode, Coach Kim Barnes Jefferson is teaching you how to have a successful, healthy lifestyle by creating a flexible structure.

What Do You Learn From This Episode
1. The quickest way to get other people to support you
2. How to take the first step out of your comfort zone
3. Why you don't need to try to hit a homerun every time
4. Why you need to focus on quick wins to be successful
5. Why lack of willpower isn’t your problem
6. How my clients handle life successfully
7. How to give up the spray-and-pray method .
8. The five step success process that will bring you real results

Links mentioned in this episode

Watch Replay here

More shows are here. 

Social Media

Facebook
Instagram

I have a deep passion for guiding others towards fulfillment and success with an emphasis in fitness. I teach busy professional women to stop the extreme dieting/training
merry-go-round and start giving themselves permission to live a healthy live without deprivation and guilt.

I can be found most days hanging out in my Facebook Group The Reality Diet a place for women who are done whining and are ready to get shit done and stop
struggling with where they “should” be or what the they “should” be doing to live a healthy lifestyle. This is a place where you will learn how to take consistent action while feeling
confident in what to eat and when.

If you are looking to unleash your feel power and not be ruled by your food choices and want to love what you see in the mirror. You’ve found your tribe.
Will you join us’

Have you ever sat down and created this “amazing” time management plan and still failed to reach your goals.  Yeah me too!! I’ve found the reason why both you and I do this is because we’re too flexible and easy on ourselves and others when it comes to the schedule. As much as I wish, time is not limitless. You can’t swing by Target get more. You can’t work harder to get more of it; it’s a finite resource that cannot be increased or replaced.

When you realize that time is finite and that there really might not be some future distant tomorrow, you might start being more ruthless with the time you’ve got. Follow these tips to make time management so much easier.

🔶 Just Say No The biggest factor in being ruthless with your time is learning to say no. No is a complete sentence is the best lesson I’ve ever learned. It freed me from doing so much shit I hated! If you really do not want to do something, you must say no. There is no sin in saying no. The only reason you feel guilty about the word is that your mother taught you saying no was wrong. It’s time to realize that you are a grown ass women and you can now say no.

🔶Get Up on Time  This is a hard one for many but it doesn’t have to be hard as you think. Trust me I have an elaborate snooze squeeze and always need to factor in getting in at least one cup of coffee.

I work from home most days and it’s really easy to roll over cause my boss (me isn’t going to dock me for being late). Set a time that will you will get up each and every day. I work out most mornings so I’m up and out most days by [5:30]. No.. I don’t do this on weekend. I’m lucky if I can sleep until 8am on weekends.

🔶Try to Be Early  This one is such a challenge for me. In my professional life, I can be on time, but in my personal life I’m always trying to push the envelope.

When I push the envelope and there is traffic I stress out. I’m been really work to change this in my life. I’m always looking for ways to eliminate unnecessary urgency from my life, which in turn causes stress and can cause problems with time management. This way if something does happen out of the ordinary, I will still have time to meet a deadline and be on time.

🔶Turn Off Technology Anyone else feel me. I’ve made my mission to try off my phone at 9:30pm. I’ve found myself endless scrolling and then boom it’s 11pm.  Trust me I know how important your phone is, my phone is my businesses’ life blood. But seriously,the one very thing that is supposed to make our time more productive can have the opposite effect too. Schedule your tech time. Turn them off. You’ll gain so much more time. That includes your Netflixing and chillin’, too.

🔶 Understand Your Internal Clock We all have our own internal time clock. it’s important not to fight against that and be aware of what it is. Some people are early risers and some people are night owls and others are in between. It’s important for you to determine for yourself what your own internal clock is and then work with it.

🔶 Make Shorter To Lists I was the queen of the long to do list. Each and everyday I felt like I wasn’t accomplishing a damn thing. Then a mentor of mine shared with me that I should narrow my to do list down to 3 things. Once I get those 3 things done I could decide if I wanted to do more or be done for the day.

🔶 Calendar Each week I set my schedule for workouts, hours I will work on a particular project and when I will have down time. By doing this it keeps me from blowing myself off.  It also helps me stay on task and makes it much easier to say no to things that don’t fit into the proper bucket

Finally, don’t be too hard on yourself in terms of the hours you schedule yourself to work. Yes, be ruthless about the schedule, but also schedule in fun time. We aren’t designed to work 20 hours a day. Go ahead, schedule 8 to 10 hours a day of work. But, in between, schedule in breaks. Time with friends, family and spouses during any given work day is important too. Also, remember to schedule in breaks like weekends and vacations. If you do that, it’ll be so much easier to be ruthless with time and stick to your schedule normally.

Which one these tips do you think you can start to use immediately’

In this episode, I guiding you to a steady belief in yourself. I offer tips on how to get out of your comfort zone and focus on your
route to success.

What Do You Learn From This Episode
1. The quickest way to get other people to support you
2. How to take the first step out of your comfort zone
3. Why you don’t need to try to hit a homerun every time
4. Why you need to focus on quick wins to be successful
5. What you should focus on instead of speed when it comes to your health
6. Why gratitude is the key to staying on track with your fitness goals
7. How to giving yourself the grace and space to wobble when you start your journey
8. The two step success process to end your day
9. How to stay on track by connecting to your why
10. The difference between hanging out with Jay-Z & Beyonce people vs. Eeyore
people
11. How to get a personal GPS for your fitness journey

Watch replay

Links mentioned in this episode
Social Media — Facebook
Instagram
Kim’s Email — squadleader[at]fabfitsquad[dot]com

My name is Kim Barnes Jefferson; I have a deep passion for guiding others towards fulfillment and success with an emphasis in fitness.
I teach busy professional women to stop the extreme dieting/training merry-go-round and start giving themselves permission to live a
healthy live without deprivation and guilt.

I can be found most days hanging out in my Facebook Group Women Who Thrive. It’s a place for women who are done whining and are
ready to get shit done and stop struggling with where they “should” be or what the they “should” be doing to live a healthy lifestyle. This is a
place where you will learn how to take consistent action while feeling confident in what to eat and when.

If you are looking to unleash your feel power and not be ruled by your food choices and want to love what you see in the mirror. You’ve found your tribe.
Will you join us’

Have you ever dreamed of living life on your own terms, because you want the freedom to do whatever you want. However, they don’t really know what it means to live life on your own terms.

Living life on your own terms means that you aren’t afraid of confrontation, and you’ll always put your own best interests first. If it doesn’t benefit you, you’re not going to like it, and you’ll do whatever you can to avoid it.

The key is to find out what it is that you enjoy, and you will have success. If there’s something you don’t like doing, don’t go near it.

If you want to find personal satisfaction in life, you’re going to have to live life on your own terms. If you don’t, you’ll find yourself being used as a doormat instead of being happy.

By living on your own terms, you not only discover what’s most important to you in life, but you also maintain a constant feeling of satisfaction and happiness. You’ll also figure out who’s working against you in your life and what’s not working.

By choosing to live your life as you see fit, you’ll discover that you maybe much happier than you ever thought possible. Many people find themselves helping others more than they help themselves.

One of the easiest ways I know to live on my terms to learn to say no. The best advice I ever heard is that no is a a complete sentence. You’ll have to get used to saying no to things you don’t want to do, where in the past, you’d simply put up with it.

These changes are not an overnight thing, but you’ll find that it’s well worth it when you’re finally used to it. By picking and choosing how you live each day, you open up many more paths for personal satisfaction and happiness.

You block out most negativity in your life, and only live for the things you truly enjoy and love. By blocking out negativity, there will be very little left in your way to your goals, and the stuff that’s still blocking you will be easily overcome with the right attitude.

You may find yourself in a better situation financially, by moving on to a career you’re happy with rather than staying stuck in one you’re not pleased about. You’ll also be happier after weeding out the people in your life that are working against you, leaving you with only your true friends and loyal loved ones.

What’s one thing that will make your life happier’

Creating routines and habits are a great thing. They allow you to do what you need to do to hit your goals without having to spend a lot of energy and time thinking about it. Seriously, how much more time do can you spend on thinking about losing weight, what to eat and/or what’s the best exercise routine. It can also be a dangerous thing when your focusing on the wrong things and are in the habit of doing things that don’t help you reach your goals.

When we get into a routine, it can be hard to stop and ask ourselves if it’s working as well as it could be. Even more importantly, with a routine and a set of habits firmly established, it’s easy to keep going even when the circumstances changes. That’s why it’s important to take some time every now and again to review our routine and habits, to see if they are helping you to achieve your goals.

As you accomplish your goals, set aside time to review your routine(s). Put it on the calendar and make sure you do it. It won’t take long and it will be a very valuable exercise in the long run. Our lives and circumstances change. Our routines should change with it. Just because something has served us well over the past few weeks and months, doesn’t mean it will continue to do so. Which brings up a good point…

When you sit down to review your routine(s), ask yourself this:

Is it working’ Is it working really well’

If it is, simply carry on. If it isn’t, it may be time to make some changes and tweak it until you find something that works well for you at that particular point in time.

Another way to look at it is to find what you love and what you hate about your routines. Change it accordingly until you get as close as possible to loving everything about it and still getting the results you want.

Remember, routines will change and evolve over time as you, your circumstances, and the people in your life change and evolve. Embrace the changes and look at them as an indication that you’re making progress.

What I love about routines is that are easier to track your changes than it is to physically results at times.

I challenge you to keep tweaking and improving your routine. Don’t be afraid to mix up things up. Maybe you started out by making exercise a priority first thing in the day. As time goes by and you become more fit and make time for it later in the day, your focus may shift to meditation, or learning a new language. Keep evolving, keep changing, and keep using those precious first few hours of each day to establish some positive change in yourself and those around you.

If it’s time for you to start to learn some new habits I’d love for you to join me in my 5 day FREE challenge. You and I will work together to create a routine that you will love and will help you hit your goals. Join the challenge right here.

Today I am joined by Jen Lee to talk about all things bullet journaling. Often thought of as stark and rigid, Kim and Jen give a more fun take on them in this episode of FabFitTV.

What Do You Learn From This Episode

1. How to make a bullet journal work for you
2. The beauty of a bullet journal
3. Why it’s a good idea to break down your daily, monthly, and yearly goals
4. What is a future log and how it can help you reach your goals
5. How to work marco- and microcycles to
6. Why reflection is an important part of journaling
7. What is habit stacking and how you can add it to your routine
8. How an open checkbox and trigger you into decision-making and action
9. How journaling can make your more deliberate with your eating habits.
10. How planning in advance can help you see repeated patterns
11. Using the chain method to create habits

Links mentioned in this episode

Fab Fit Squad — http://kimbarnesjefferson.com

Social Media — Facebook 

Instagram –

Kim’s Email — squadleader[at]fabfitsquad[dot]com

Jenn Lee

Linked In 

Summer’s here, we can no longer hide behind our sweaters. 😩

When you think of the beach do you shutter thinking I’m  not ready!

Each morning when you get out of the shower and glance at yourself in the mirror and think is this the year I dust off my bikini’

Is this the year that I don’t need to wear a t-shirt and shorts over my bathing suit.

Maybe if I close my eyes and click my heels together 3 times, I’ll look like a Sports Illustrated Swimsuit model.

Sorry, ladies, I’ve tried this and it doesn’t work, when you finally open your eyes, you’re still you.  Here are some tips that will help get and keep a bikini body.

Instead of rushing out and buying your dream bathing suit, tape a picture of it on your bathroom mirror and/or refrigerator to help keep you motivated to eat healthier and to get moving.

Face it, bathing suit 👙 shopping is stressful and can be de-motivating, wait until you feel good about yourself and your hard work before you hit the stores. Who knows maybe by then it will be on sale!

Achieving your new summer body isn’t about starvation.  It’s about making healthy choices.  I love and live by the 80/20 rule.  If 80% of ALL your meals are compiled of healthy choices, you are eating every few hours, and exercising then you can have a few pleasures to keep you from going off the dead end.

💦 Drink your water.  It helps cleanse your body of harmful toxins and by not taking in enough water, it can make losing weight hard and cause cellulite to appear more dimply.  Water is crucial to living a healthy lifestyle and keeps your body working in proper order.

I know it doesn’t make sense but when you eat frequently you will increase your metabolism.  When deciding what to add to your new eating plan, consider adding more fruits, vegetables, lean meat, fish and dairy.

You’ll also want to avoid highly processed foods because they remove many of the nutrients your body needs just leaving you with empty calories and fat.

🚫 Don’t believe the hype! The information on the front of the food packages may be misleading, make sure that you read the back of the box, and read the ingredients.

If it has more than 5 ingredients or you need a PhD in biology to understand what’s inside, leave it on the shelf.

🍫 Limit the sweets/junkfood.  These foods contain empty calories and will only add on the pounds, sabotaging your efforts to lose weight and get bathing suit ready.  If you must have something sweet, try having some fruit. Craving salt’ Try reaching for a pickle.

Want to lose belly fat’  Get some sleep. 💤 The average adult needs 7-9 hours of sleep, how much are you getting’  Without proper rest, the body can’t repair itself and when your body lacks sleep you more likely to reach for junk food to give you a quick rush of energy.

Keep your stress levels in check.  Increased stress levels can lead to increased levels of cortisol in your system.  This hormone is your enemy if you want to lose belly fat and increase muscle.  When we have too much of this hormone in our blood stream it causes or body to store fat around belly, decrease muscle building and reduce our immune system.

Remember there are no quick fixes to weight loss.  Cher once said, “If the perfect body came in a bottle everyone would have one.”  To get bikini ready, start by choosing a healthy lifestyle that includes good food choices, exercise and a good night sleep.

these are the types of things I will be talking about in my up coming summer school program. If you are interested in learning more click here. 

Kim Barnes Jefferson is joined by Stephanie Troy. Together they  deliver tips on how to break free of the chaos of the day and tune in to the needs of your on in this episode of FabFitTV.  

What Do You Learn From This Episode

1. The connection between your mental health and digestive health.
2. The truth about IBS (irritable bowel syndrome).
3. Why it takes more than the BRAT diet to reboot your body.
4. The shortcomings of Western Medicine.
5. What serotonin and dopamine do for you and how your lifestyle may be stopping them’
6. What your feelings have to do with your gut health’
7. Why you need to be comfortable being uncomfortable.
8. How journaling can make your more mindful with your eating habits.
9. How sitting in stillness can help you get more in touch with your body.
10. Two types of eastern medicine that can help you understand what’s going on with your body.Links mentioned in this episode

    Women Who Thrive
    Instagram
    Kim’s Email — squadleader[at]fabfitsquad[dot]com
    How to get in touch with Stephanie:
    Your Whole Healing Website
    Stephanie’s email –
    Your Whole Healing Contact Number – 617-702-4640

When I first start working with clients I always ask how many days and for how long can you realistically work out. Inevitably I hear everyday.

I smile and I’m like seriously look at your schedule and responsibilities and give me that answer.

You see if you haven’t worked out in a while or you find that you aren’t staying consistent that means that you haven’t  established an exercise routine that works for you. If you are going to be serious about getting back in shape, you have to develop and follow a steady plan that allows you to do so.

You must prioritize exercise, develop a plan and stick to that plan.

Look at your day-to-day routine through an objective lens. Ask yourself the following questions.

• Are there things you are doing right now which take up time in your life that are unnecessary’
• What actions and activities are you involved in that are unhealthy’
• How many hours of television you watch each week’
• Could you trade happy hour with your friends after work 3 times a week for exercise’
• Do you really need to drive to work if you live within walking distance’
• Can you go to sleep an hour earlier each night, and use the extra hour for exercise in the morning’

Each week I map out where I going to work out on my calendar. I work for myself so you’d think I’d have all the time in the world to workout, but I map out 3-4 workouts each week. If I have the ability to workout more than that it’s a bonus. You see when I do that I don’t’ get frustrated instead I feel accomplished. Seriously who doesn’t like to feel like a winner!!

By answering these questions will you develop a mindset to help you identify 30 minute and 1 hour blocks in your life that exercise.

Whatever schedule you come up with, stick to it for a minimum of 30 days. Make working out a top priority in your life. Squeeze it in wherever you can, develop and follow a plan religiously, and you will begin to see the results you are looking for.