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.

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

1. Why most people give up on their goals.
2. How many people really stick with their goals.
3. Why you need to stop the perpetual reboot.
4. Why your health goals depend on your why.
5. How to get a quick, 30-day win.
6. The SMART way to set goals
7. The best timelines for setting goals.
8. Why you need to write down your goals with pen and paper.
9. How reverse engineer your goals
10. Why you need a personal contract.
11. 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

 Watch replay  

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

1. What is a mastermind’
2. Why some people struggle to reach their goals.
3. Why you need to have skin in the game.
4. Why you need to take care of your body like you perform maintenance on your car.
5. How a mastermind works in the fitness world.
6. Why someone else can’t define success for you.
7. How life can lead you to adjust your expectations.
8. Why the number of people in a mastermind are limited.
9. Reasons to join a mastermind.

Watch replay

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

1. Why you need to clearly define success.
2. Why some people appear to move faster than others.
3. Why you need to go below the surface, “expected” answer.
4. How to keep other’s expectation out of your goals.
5. Why someone else can’t define success for you.
6. Why you have to set specific parameters when determining what success looks like.
7. Why you need to pray for green pastures, not rain.
8. Why patience is critical.
9. Proof from your childhood that belief relates to success.
10. 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