Kim's Blog
Real talk. No-BS tips. Finally feel amazing in your skin without diet drama.
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
- The connection between your mental health and digestive health.
- The truth about IBS (irritable bowel syndrome).
- Why it takes more than the BRAT diet to reboot your body.
- The shortcomings of Western Medicine.
- What serotonin and dopamine do for you and how your lifestyle may be stopping them’
- What your feelings have to do with your gut health’
- Why you need to be comfortable being uncomfortable.
- How journaling can make your more mindful with your eating habits.
- How sitting in stillness can help you get more in touch with your body.
- 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.
Have you ever utter the words’
This has GOTTA to stop.
You know that you can’t get to where you want to go if you continue doing the same things you are doing now.
The funny thing is you know this logically, but ……deep down, there is a voice inside of you crying for a change.
I know this because I’ve been there.
This pic is my beginning! Guess what we all have to start somewhere =)
I have pissed off texts to my best friends and a closet full of clothes that I no longer fit.
I was done looking in the mirror and not liking what I saw
I was done complaining and blaming everyone who could not help me get my shit together
I was done on the diet hamster wheel and knew it HAD to change.
(wanna know how: it didn’t have to do with eating less and working out more) plus I didn’t have to make a good food list and a bad foods list.
Let me be honesty, I didn’t have the time, energy or resources to give a fuck what others think about me ……
When YOU stop caring about what others think, YOU start to feel good in your own skin,
YOU learn how to accept yourself and give yourself grace.
Sound like you’
If you ready for it to be different — Iet’s talk!
Stay tuned more to come on this subject
In this episode of FabFitTV, Kim Barnes Jefferson delivers tips on how to break free of the diet mindset and set goals you don’t give up on. Fear of failure will no longer stop you when you have a real plan.
What Do You Learn From This Episode
- Why most people give up on their goals.
- How many people really stick with their goals.
- Why you need to stop the perpetual reboot.
- Why your health goals depend on your why.
- How to get a quick, 30-day win.
- The SMART way to set goals
- The best timelines for setting goals.
- Why you need to write down your goals with pen and paper.
- How reverse engineer your goals
- Why you need a personal contract.
- How to kill the big swing in your health goals.
Links mentioned in this episode
Fab Fit Squad — http://kimbarnesjefferson.com
Social Media — Facebook — https://www.facebook.com/groups/fabfitlife/
Instagram — https://www.instagram.com/fabfitsquad/
Kim’s Email– squadleader[at]fabfitsquad[dot]com
Simon Sinek Start with Why — https://youtu.be/IPYeCltXpxw
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’
Imagine if you set out to accomplish one action each day. You get to decide that each and everyday.
You DECIDE which action to take.
The key is to plan it at least one day in advance.If the actions you take had the potential to help you earn more money, lose weight, build stronger relationships or just help you to feel better about yourself.
Imagine how that could change your life.
You see it’s possible to do just that. You take your daily actions and apply it to your goals.
Here is where you come up with a set of actions that you want to accomplish. Each night brainstorm about the actions you’ll take the next day.
Instead of doing this daily, you could also plan your actions weekly.
I like to take a look at my goals every month and make a big plan and then break it down weekly.
For me this is how I continue to take committed to taking action. Committed daily action is the most important aspect.
To get where you want to go setting up a system of taking daily actions, will begin to become second nature over time. In the beginning it will feel a little weird and awkward, you may miss a day or two. Just try to get back to taking actions the next day.
You could also set up themes for particular weeks. For instance, suppose you are trying to eat more veggies. You could set aside the first day to find recipes. The next day can be dedicated to prepping the veggies. You could do this for a full month if you think you need that much time.
You don’t have to take major actions all the time. It could be something simple, like trying a new class at the gym, drinking one more glass of water or setting a bedtime. The awesome thing about this method is you get to decide what actions to take.
You may argue that this is simply goal setting with tasks and you would be partially correct in thinking that. However, this is more simplistic as helps you to devise a day-to-day action plan.
The key is not to get too hung up on the details. By simplifying it down to daily actions, you will accomplish what you desire.
These are the types of techniques I will be sharing at my Summer Mastermind program. Will you join me‘
In this episode of FabFitTV, Kim Barnes Jefferson explains how you can get out of isolation,
find support, and accomplish your goals by becoming part of a mastermind.
By stepping out of your comfort zone and joining with like-minded people, you’ll start to experience the feelings of confidence that lead to success.
What Do You Learn From This Episode
- What is a mastermind’
- Why some people struggle to reach their goals.
- Why you need to have skin in the game.
- Why you need to take care of your body like you perform maintenance on your car.
- How a mastermind works in the fitness world.
- Why someone else can’t define success for you.
- How life can lead you to adjust your expectations.
- Why the number of people in a mastermind are limited.
- Reasons to join a mastermind.
Links mentioned in this episode
Fab Fit Squad — http://kimbarnesjefferson.com
Social Media — Facebook — https://www.facebook.com/groups/fabfitlife/
Instagram — https://www.instagram.com/fabfitsquad/
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’
In this episode of FabFitTV, I talk about how to experience success consistently. This episode will help you get clear, move 
forward, and celebrate your wins.
With just a few shifts, you’ll start to experience the feelings of success.
What Do You Learn From This Episode
- Why you need to clearly define success.
- Why some people appear to move faster than others.
- Why you need to go below the surface, “expected” answer.
- How to keep other’s expectation out of your goals.
- Why someone else can’t define success for you.
- Why you have to set specific parameters when determining what success looks like.
- Why you need to pray for green pastures, not rain.
- Why patience is critical.
- Proof from your childhood that belief relates to success.
- How to set goals that work.
Links mentioned in this episode
Fab Fit Squad — http://kimbarnesjefferson.com
Social Media — Facebook — https://www.facebook.com/groups/fabfitlife/
Instagram — https://www.instagram.com/kimjeffersoncoach
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’
Napoleon Hill wrote his groundbreaking book, Think and Grow Rich, talking about how successful people use mastermind groups to up-level their accomplishments and create opportunities for themselves and for others. Maybe you have heard of mastermind groups but are not sure what they are and how you could benefit from them.
What is a mastermind’
Napoleon Hill defines a mastermind as a “Coordination of knowledge and effort, in a spirit of harmony, between two or more people, for the attainment of a definite purpose.”
In English, a mastermind group is a group of people who communicate regularly with each other for the purpose of helping each other reach their goals.
Napoleon Hill in his book, he interviewed several wealthy men of the time belonged to masterminds. Andrew Carnegie belonged to a mastermind group, that had about 50 members. He has been quoted saying the he owns the all of his fortune to the power he gained from this group of people. Henry Ford made the same claim he said that success became noticeable after he became close friends with Thomas Edison. Coincidence’ Not likely.
They say you are the sum of the 5 people you surround yourself with. Cleary Carnegie and Ford felt very strongly about their masterminds.
I have been part of several masterminds for my business and I have been amazed at how my business has been up leveled just by being surrounded by successful people. These people helped me to outside the box and were committed to reaching not only their own goals, but helping me reach my goals too.
What are the features of a successful mastermind’
Each mastermind has its own individual characteristics, here are some elements that will be in most masterminds.
- A leader. Provides direction and keeps the session in line with the agenda. This person can also provide individual coaching for members outside of the group sessions.
- Member commitment. Because a mastermind group is only as strong as its members, participants must be committed to being active in the group. The success of a group depends on the willingness of each member to work hard not only on his own individual goals, but also on the goals of the other members.
- Most mastermind groups require members to pay a fee to participate. People tend to value what they have invested themselves in. I’ve seen it time and time again, when you have skin in the game (aka money) you are more likely to focus and take this seriously.
Why do masterminds work’
When highly motivated people join together to reach goals and make things happen, the result is often an up-leveling of success for everyone. Finally, you are not just relying on your own ideas and your own internal motivation. By making yourself vulnerable to the group, you are subjecting yourself to their ideas, their motivation and their accountability.
Your goals become their goals. And their goals become your goals. Sometimes you need to be pushed. Sometimes you can’t see what is in front of you. Sometimes you need someone else believing that you can do something, even when you are beginning to doubt yourself.
And of course, sometimes all it takes is being surrounded by successful people who are high-energy, highly positive and highly motivated to stay in the driver’s seat of their own lives. And if your mastermind sisters see you trying to crawl into the back seat of your own life, they will drag you back and make sure you stay on top of your game.
Who can benefit from a mastermind’
Do you have goals that you want to reach’ Then you can benefit from a mastermind group. Perhaps you want to set a goal of working out a certain number of hours each week. Maybe you want to finally get a handle on what you eat, but you aren’t sure where to find the motivation that it takes to break ingrained habits. It could be that if you had a group of people counting on you to show up and be strong for them, you might be stronger for yourself.
A great place to try out the benefits of a mastermind is in the Freedom Collective. All the essential elements are there waiting for you. Harness the power of this decades-old success principal, and get back in the driver’s seat of your life.
By the way, did you know that “Freedom Collective” is considered the #1resource by many of today’s top busy women’ It’s true! If you want to making diet and exercise as simple as sleeping, check it out now for yourself => Freedom Collective
What is it about New Years and spring that get us thinking about making a fresh start. Here in New England 
while we are still waiting for the warm weather I’m starting to see some of the stems peek out.
It seems natural to clean out the old at this time of year, it’s a great time to come face to face with our excuses for not getting fit and healthy. It’s time to clean up.
Does this sound like you’ I don’t have the time to exercise: I get it. You are busy..Working, Kids, Getting dinner on the table at a reasonable hour. Changing the oil in the car, Caring for your aging parents. Did I hit a few things on your to do list’ I hear you there really is just no time.
Consider this.
If you don’’t exercise, you will almost certainly begin experiencing the illness and disease that comes from not moving.
You will at some point experience symptoms. Some how you will have to make an appointment with the doctor, drive to your appointment, wait to be seen, schedule additional tests at the hospital, and wait for your prescriptions to be filled at the pharmacy.
Hmmm…. That seems like a lot of time. Will you find the time in your busy life to see to your medical issues’ Will you blow it off’
Most of you will make sure that you adjust your schedule and your life to accommodate your illness. So why not adjust your schedule now to accommodate the prevention of illness through exercise’ You do have the time; you just have to decide to use it.
The truth is that if you do not make the time for exercise, you will have to make time for illness. And exercise takes a lot less time out of your life than disease.
I don’t like to exercise: Again, a pretty common excuse. But it won’t let you off the hook. Lots of people do not like to exercise, but they make themselves do it anyway. Do you like feeling tired’ Do you like being overweight’ Do you like having to undergo medical tests’ Without exercise, you will feel tired, be overweight and become sick, so it comes down to choosing your ‘dislike.’
I don’t have the energy to exercise: If you are unfit, you likely have low energy. And when you don’t have much energy, the last thing you can imagine is exercising. But until you become more active, you will not have the energy you so long for. As you begin exercising, you will start having more energy. You won’t start feeling better until you start moving.
The start of exercise doesn’t have to be a balls to the wall bootcamp. It can be a walk around the block. It could be dancing in your living room. Soon enough you’ll have more energy to do more. Start where you are.
It’s just not the right time for me to start working out. “I’ll start working out when…
- I get some decent exercise clothes
- Summer vacation starts
- The kids go back to school
- I get my house organized
- Work lets up
- I have more time
- Life calms down
- The kids get older
- The weather warms up a little
- The weather cools down a little
- Someday…just not today
It will never be the perfect time to start a fitness routine.
You just have to start.
Surrender your excuses
Decide to stop hiding behind your excuses. Make a clean sweep and toss those excuses out. Beginnings can be tough, but here is where you have to come up your goals and the reason why you want to achieve.
I created the Freedom Collective because I felt alone. I felt like a big old fraud. I was able to get amazing results for my clients, YET.. I was NOT ABLE TO TAKE MY OWN ADVICE.
I was so busy HUSTLING to build my business.
I was all about my clients, my family and anything else but me.
(Do you ever feel like this’)
I knew what to do to get healthy and fit, but I was too DAMN BURNT OUT to even think about getting healthy.
Imagine with me for a minute…..
going into your closet and EVERYTHING fits — you no longer have a someday section going on vacation walking down the beach without a cover up no longer hiding…. you go to those in person networking events You do the Facebook Lives You apply for the in person speaking events!!
That is what FREEDOM feels like!
AHHHH it’s a freaking dump breath!
I was searching for that place — a place where —- I could be FREE!!!
I couldn’t hide in the crowd. I’ve joined other group programs and man I’m really good at blending into the crowd. How about you’
Instead, imagine creating a plan that is unique and sustainable for YOU!!
You’ll learn what it’s like to steer YOUR ship (aka your body).
The main driver for the Freedom Collective, is accountability. What does that look like for you’
Do you need a daily Voxer (a voice text)’ A tag in the private Facebook group’ Or an actual phone call to get you into action!
This is true accountability so that you walk your talk without excuses or your lack of action holding you back. YOU have someone (the collective) who actually has your back and a vested interest in your success.
I don’t know about you, but entrepreneurship can be a little lonely. My goal with the Freedom Collective is to build an intimate group (a mastermind) where you collaborate and learn from other women who are going through the same thing.
By interacting and sharing your challenges, someone in the collective will have a solution for you. As part of a collective, you can’t help but think bigger and start to think like an adventurer. You’ll stretch beyond your boundaries when surrounded by amazing people achieving amazing things.
You’ll be free to step into your health goals in a much way than you would do own your own. No more giving up on yourself!
The Freedom Collective believes in honest talks that allow you to take off your expert hat and just be “unapologetically” you with no judgments. You can truly let your hair down.
Have you been looking for this’ Let’s talk
I use to chase perfection, tried so hard to control the uncontrollable, till one day I cried until.
- My diet — I eat healthy most of the time, but I do love a nice glass of Kim Crawford Sauvignon Blanc and ahhh coffee Oreo ice-cream (Dreamweaver moment). I’ve removed most of the foods from my life that don’t really work well for me do allow for fun foods. Sure there times that I over do it and feel fat and bloated. Its in those moments that I learn where my boundaries – no more beating myself up.
- Procrastination — I am the queen of this!! It’s taken me so time but I’ve become much better at beating procrastination. I used to put up all these barriers to get started – things had to be perfect in order to start, I had to have the right pen, it had to be a Monday. AHHH – yes, I still have those moments but right now I focus picking three things each day and taking action.
- Expectations — I am my own worst critic. For as long as I can remember I’ve had high expectations of myself and others. It was my lost of “control” that made me feel I needed to control everything. I’ve gotten better at holding looser expectations of myself, but from time to time I do still feel frustrated/disappointed when people or situations don’t meet them.
- I take a breath. It’s not the end of the world to fail. I just need some space, some distance. I need to see the problem in perspective. When I do, I realize that some of the goals that I’m trying to achieve are pretty minor in the grand scheme of my life.
- I reframe the failure. One of my mentors says failure feeds your future. Failure shows you the path that’s not right for you. It’s the universe giving you feedback. Failure is part of the learning process Think of it like this, you have not failed as a person, you your method failed. Then ask what needs to change to get the results that I want’
- I change the method. If the way I was doing it didn’t work, I need to find a new way. What can I do differently’ In most of the cases, I added some accountability. I can procrastinate and hide from stuff like a champ! I also needed to ask for help and admit I didn’t know all the answers and I looked for inspiration.
- I take the first step. Yes, this could feel like you are stepping off a ledge, but when you break it down to one simple step you can take this it gets a little easier to take the step. I had to admit ot myself that I can’t solve any of my stuff overnight, or even in a few days. I can, however, take one tiny step toward my ultimate goal. And that’s all that matters.
