Kim's Blog
Real talk. No-BS tips. Finally feel amazing in your skin without diet drama.
If you want to to get healthy and fit this you, you’ll want to download the Thrive Method.It’s normal to feel hesitant to make changes. Maybe you don’t make the change cause it seems “hard”.
▶ Pack lunch Have protein shakes for breakfast Set a bedtime
▶It could be something that you stop doing
▶Have 1 less soda Have 1 less cigarette
▶Chocolate 😍
▶Sweets
Here is where I challenge you to be CREATIVE.
▶Set your activity tracker to remind you to get up and move every hour
▶Get up 15 min early and do some form of exercise (yoga, body weight exercise or any other exercise that inspires you to take action)
Perfection will punch you in the face and call you a sucker! To hit your goals what you need is CONNECTION.
We set goals for all sorts of reasons:
▶someone else gives you the goals — your doctor
▶living in the past — former weight or dress size
▶general comparison – social media, friends
To see long term results, you need to feel connected to the outcome. Simon Simek calls it “your why”.
When you are committed and connected it’s impossible to not reach your goal. Dream with me for a minute. Who hasn’t ever dreamed of sinking the game winning shot. That is how you feel when you are connected to your goal.
Once you feel the connection MAN it’s magic everything seems to fall into place. I want you to have that same feeling! Connection is also the thing that keeps you going when you don’t wanna stop.
Take a look at your goals and ask yourself what makes you passionate about achieving them.
When you think of your goals can you see them happening’ Do you feel them in your bones’
Arnold Schwarzenegger is one of the most successful bodybuilders on the planet today. Hear me out.
Here’s a guy who was born in a small Austrian village speaking no English. Decided he wanted to become a world-class bodybuilder. Back then he was a scrawny guy so people didn’t take him to seriously.
He proved them all wrong. Became huge and moved to LA on a sponsorship from a bodybuilding magazine. Once you came to America he learned to English, started a business that made him rich and went on to win more bodybuilding competitions than anyone in the history of the sport.
Already more success than anyone in his villiage thought he’d ever be, he decided he wanted to become the next big action star. With a thick accent, that cards weren’t exactly stacked in his favor.
Fastforward to Arnold becoming one of the highest paid actor of all time. (Now who doesn’t try to mimic his accent “I’ll be back”.)
And you can guess what they all said when he decided he wanted to get into politics…
This amazing life ALL start from BODYBUILDING…
What You Learn From Getting Fit
Sure you get a great physique and when you are not only looking strong, your confidence increases your confidence and feel inspired to take action.
Getting fit also teaches you something much more valuable: which is the value of sticking at something until your goals become manifest. When you work out, you are forced to go to the gym every single day no matter how you feel in order to train. It was my fitness journey that helped me realized anything was possible if I took consistent action. Each week I would set mini goals and hit them. The more goals I hit the more I noticed my physique changing. The more my physique changed the more my confidence grew just like Arnold.
When I was competing I was always think of the other competitors who were already up and at the gym. It was that got me out of bed on a snowy day.
Will you have bad days’ Sure. But you’ll also have good ones and so you need to keep plugging away nonetheless.
Getting fit teaches you iron determination and gives you the drive you need to stick to any goal. Ultimately it teaches you how to make things happen and this is incredibly powerful.
Exercise for Those With Big Plans
So if you want to succeed in life you need to become fit like Arnold’ No, but if you have big ambitions then it pays to start getting fit so that you’ll start learning how to go after the things you really want and making them happen.
Plus exercise will help improve your health, your brain power and your mood. Want to start making massive changes in your life, then the gym is one of the best places to start.
PS. Finally! Discover what’s keeping you from getting the body (and life) you deserve. Take the FREE Quiz now
The year is well under way and this episode is a check in on your progress. Going beyond resolutions is how you 
get results. It’s great to want to be healthy but you don’t need to sacrifice your happiness to do it.
I am going to show you how to use three key factors to make eating healthy enjoyable in a way that is truly satisfying.
What Do You Learn From This Episode
- Why eating “diet food” sabotages your efforts.
- Why moderation is better than sacrifice.
- Why tracking leads to mindfulness when eating.
- How to follow your body’s direction to satisfy cravings.
- The truth about success and consistency.
- Why variety really is the spice of life.
- How to challenge your metabolism for success.
- How to create a workable menu plan.
- One tool to keep your menu exciting.
- Why you need to pay attention to your cravings.
- How to use small action to create big results.
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
Salt Sugar Fat: How the Food Giants Hooked Us http://amzn.to/2BpgxI7
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’
my mentors.It was during that dinner I said something that I want to achieve in the next 6 months out loud.
We make time for and work on the things that are important to us. We can use that concept to our advantage 
when it comes to courage and self-confidence.
In other words, I want you to start creating these new habits by focusing on what’s important to you. Some would call this your WHY!! It’s much easier to work on courage and increase self-confidence working on stuff you enjoy. It’s time to give up “shouding” on yourself. Now is the time to start with what you’re passionate about. What lights you up, what makes you want to leap out of bed and make happen’
Let’s say that you would like to become a better cook, grow more of your own food, lose some weight, and get back into the gym. That’s a long list of positive changes and it will take some time and effort to build up your courage and confidence to make them all happen. So pack your patience and buckle up and enjoy the ride!
If you’ve listened to me for a while you know that I’m huge on focusing on one thing that you’re passionate about. Choose something that’s fun and important to you. You want to focus on sleeping. You know that when you get a good night sleep you feel unstoppable. Sleeping well keeps you from eating junk, living of caffeine and makes you feel amazing. Don’t overcomplicate. Just start there with one thing and let it build.
Building these new habits will require you to focus your time and effort. The beauty about focusing on one thing, you will quickly get a win. Nothing boosts your confidence like winning. Seeing the results of your efforts come true. You are not regularly sleeping 7-8 hours and night and feel like a new woman, a bad ass!
From there, you can branch out and take on other goals without the fear of losing, the fear of not being able to hit them.
Do you see how focusing on what’s important to you can help motivate you to get started’ While sleeping isn’t particularly difficult, it did take some effort to reprogram yourself to actually hit a bedtime and stick with it. You had to take action and that’s all I’m really asking you to do.
The one thing approach works with almost any goal. Maybe you want a better marriage, become a better parent, go back to school, or save up enough money to get out of debt. Whatever, the key is focusing on just ONE THING!!!!
Set yourself up for success!! Small wins help you to building courage and increasing your self-confidence.
My challenge to you for today is to think about what’s really important to you. Make sure you realize that there’s a big difference between something being urgent and something being important. We often focus on the things that have the tightest deadline, the stuff that needs to get done “right now”. While it may be important, it’s often not the ONE thing that’s will help us to achieve a goal that we are passionate about.
What’s your one thing” Leave me a comment below.
Raise your hand if you are making a resolution. Is this the year that you give up smoking, get in better shape or finally get around to going on a diet or start the 
business that you have been dreaming about . Yup you are not alone you thousands of people set resolutions and many fail to follow through.
Well this year you are going to have some help. Me!
Here are five tips to help you hit your healthly resolutions no matter what. Let me warn you , some of these tips are pretty intense and they are certainly not for the week hearted!
You ready to crush it in 2018
Tip 1 Make It Achievable
I know hello captain obvious. Here’s the thing most people don’t. No one climbs Everest in one day. In order to gauge whether or not your goals are actually achievable you are going to write down the steps that you will take to make them happen.
Let’s say you are looking to lose a little weight this winter. Do you say I want to lose 50 pounds and get my 25 year old back the body’ Obviously this is a goal that isn’t achievable for most people. Why’ Because it places an immense amount of immediate stress and targets a much more long-term goal.
Here’s where you get realistic with yourself and focuses on losing the first 10 pounds, is a great resolution, and is much more motivating and realistic. Sure set that long-term goal. Think of it as your final destination but along the way there will need to be check points along the way.
Right now think of your goal(s) and write down the steps that will get you to your goal and be honest with yourself when considering whether or not you are actually going to be able to achieve it.
Tip 2 See Where You Want To Go
Don’t move to this tip unless you’ve taken action on tip 1. Here is where you will remind yourself write down what your goal is and post it in at least five places around your home so that you see it and be reminded of it every day. This will help you to stay on track and not forget what you promised yourself you would achieve.
Every morning of every single day close your eyes and visualize success. You can do this in bed when you wake up or you can spend 5 minutes doing this once you have gotten out of bed, this can even be done in the shower. . Find a spot where you can be alone for 5 minutes and visualize yourself having already achieved your goal.
- Feel the feelings of accomplishment and happiness at having achieved your goal.
- Imagine how you will feel and think at that point in your life
- Make the visualization extremely detailed, I want you to think you are making a movie in your head. What you will hear, what you will see and how you will feel, imagine how proud you can be letting everybody know that you achieved your goal and imagine how happy other people will be for you. This is an extremely powerful way of programming your brain for success. Your brain has no idea if your visualizations are real or imagined. Your brain will begin to believe that you have already achieved your goal and it will transform your body and thoughts!
Tip 3 The More The Merrier
Join forces with a friend or family member who wants to make either the same or a similar goal. Support and encouragement is powerful. It will give you more motivation to stick to your plans and achieve success.
Just make sure that the person you choose has a high level of motivation to achieve their goal too! They should also be able to hold your feet to the fire if you slack off, but also help to motivate you to keep going. Don’t have someone like that in your life’ I think I may know someone who can help support you =)
Tip 4 Be A Blabber Mouth
Tell everyone who will listen what your plan is. Doing this will mean that if you fail your resolution you are going to have to explain to everyone that you know, one by one, how you failed. Oye!! Sounds painful right! I want you to use this as motivation. Like you have no choice but to continue working towards your goal.
Tip 5 Put Some Money On It
Now you have a realistic target, you are going to find your loudest and most obnoxious friend, (come on we all have one) dig out your wallet, and put some money on it.
No one likes to lose money. Make sure that the amount of money you bet is going to cause you to want to avoid losing the bet. If $100 is not a lot of money to you then try $500 or even $1000.
The fact that you made this bet with your most obnoxious friend will make you want to achieve your goal even more, because no one wants to lose a bet that they will have to hear about over and over again till the day you die!
Bottom Line
These five simple but powerful tips will help you keep your New Years Resolutions or any goal that you ever want to hit. . Put all of them to work and you will guarantee that you have the highest possible amount of motivation for staying on track.
This time, keeping your New Year’s Resolution is going to be easy as pie, just keep telling yourself that and if you believe in yourself enough, you will guarantee that it will come true!
Need more support on setting your goals” Join my Goal Setting Workshop, How To Set Goals That Stick: 5 Proven Goal Setting Strategies To Get What You Want on Tuesday, January 16th 8pm EST. During this workshop I will walk you through this progress so you can set so goals that you can crush.
This is the time of year where we all make goals, resolutions and grand promises that the New Year is going to be awesome. You’re all giddy to get this party 
started. But hold your horses; let’s go over your goals first and consider a few things.
Is It Realistic’
It may sound harsh to you but let’s face it, sometimes your ideas may be too far fetched, weird or unrealistic considering your current situation. I’m a fan of starting with smaller goals that will inspire and motivate you to think bigger. A journey starts with the first step. Learning a new skill could be your goal first before you actually get to your real goal. We all learned to crawl first before we learned to sprint.
What Are The Potential Problems That Might Prevent You From Achieving It’
I’m all about having a plan b. Shit will always happen so you might as plan on it. I say this not to discourage you but just to let you know it’s normal and should be expected. Life does have it bumps in the road. The best plan b’s help you to be ready for them by identifying them first. List all the things that might go wrong (cars break down, kids get sick, you get sick, deadlines, you get it).
Have You Established Milestones to Review’
We all want results. Here is where I challenge you to set milestones that you can review to see where you are. This way you can see how far you’ve come since the first day you. . I like using pictures and a good old fashion tape measure. This is also a good way to motivate you. Give yourself a tap on the back once in a while, who doesn’t need a confidence booster!
Do not let anything hold you back from the fulfilling the picture you are seeing for your future. Start small but dream big. Be ready for anything that will come along the way and lastly, reward yourself for all the actions that you are and will take.
This January I will be start a new program called Project You. I’m putting the finishing touches on it so please stay tuned!!
The countdown to 2018 is on and I am on mission to help you crush your goals in the new year. This episode is all about changing the way you look at your goals 
and how to actually reach them.
Approaching your goals the same way you always have, will continue to bring you the same results. It’s time to do something different.
What Do You Learn From This Episode
- How to set yourself up for an awesome 2018
- The best way to eliminate frustration with goal setting
- Determine who’s really driving your life
- How to zero in on what you really want
- Why being specific is critical to your success
- Why you should choose less to focus on for greater success
- How small goals can create big wins
- How to gain control of your calendar for maximum impact
- What you need to know about climbing Mount Everest to reach your goals
- Why patience is non-negotiable
- Focus on your goals by getting out of the comparison trap
- Apps to use for meditation
- Using the power of three
- Why you must build accountability into your plan
- Using rewards and punishments
- A shortcut to reaching your goals
- Why you need a Plan B
- How to get off the struggle bus
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’
Self-esteem is that voice in your head that starts talking when you feel you’re not good enough to do something. It’s that story you tell yourself that has very little to do with your actual talents or skills. Self –esteem is all about how you value yourself, your beliefs, and your capabilities.I have strong supportive relationships
I easily recover from setbacks
I typically see things in a positive or negative light
Instead of comparing yourself to everyone else, make a list of all the awesome things you have done, achieved and accomplished. Make a list of everything you have to be grateful for even if it’s opening your eyes this morning and putting your feet on the ground. By taking the time to do these two things you may surprise yourself, and see yourself with more positivity and pride.
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Count to 10 slowly
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Take deep breaths
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Excuse yourself from the situation for any reason and explain you’ll handle it later
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Set your watch 10 minutes ahead
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Break down the problem into smaller parts, and tackle each one on its own
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Do something kind for someone else
- Learn something new –I’m practicing Qigong
- Connect with friends, family and neighbors
- Be physically active
- Seek out a new hobby, or rekindle your love for an old one
- Get a massage
- Read a book
I’ll be breaking down how:
- to set realistic goals and break free from perfection
- have the courage to pick one goal and focus that and see it though
- start slowly to make changes so that you can actually see results making you want to continue
In this episode of Fab Fit TV, Kim Barnes Jefferson is joined by Leeanne Hayden to talk about crushing the 
holidays with a new strategy. This episode is all about surviving the “holiday season”, from Thanksgiving to New Years, of eating. Having both come from the competitive fitness world, Kim and Leanne have learned how to remove the guilt from holiday eating.
While most people over-indulge and feel guilty this time of the year, you can save yourself the heartache when you Crush the Holidays.
What Do You Learn From This Episode
- Reframing the need to earn your food and focus on creating new habits instead
- How to take the power away from food
- Why you should focus on taking care of yourself
- How to stop the food-guilt-exercise-repeat cycle
- 5.Why elastic waistbands are not the answer to your holiday eating
- How to use mindfulness to help you enjoy your food more.
- Why having the courage to take personal time to regroup and reassess is necessary even if it’s in a closet
- Celebrating non-scale victories
- Why you should start the day with making your bed
- Why planning and saving up are not the same thing
- Focus on moderation in everything you do
- Apps to use for meditation
- Using creativity and trade-offs
- Why having a relationship with your body is critical to a healthy lifestyle
- The power of “No.”
Links mentioned in this episode
Fab Fit Squad — http://kimbarnesjefferson.com
Social Media — Facebook — https://www.facebook.com/FabFitSquad/
Instagram — https://www.instagram.com/kimjeffersoncoach/
21 Day Holiday Crush — http://bit.ly/holidaycrush
Kim’s Email — squadleader[at]fabfitsquad[dot]com
Leanne Hayden —https://www.facebook.com/leeannehayden07
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’
This episode of Fab Fit TV with Kim Barnes Jefferson discusses self-sabotage. After witnessing her clients sabotage their efforts, Kim is on a mission to help break the ping-pong cycle that so many experience.
If you’re ready to let go of the diet mindset so you can live a balanced life filled with peace and harmony, start here.
What Do You Learn From This Episode
- Why your current pattern is setting you up for an easy out.
- What we’re really afraid of that keeps us stuck in our patterns
- Why we freak out when things are going really well
- What happens when you argue for your limitations
- Why things are harder than they have to be
- How to bring ourselves back from a slippery slope
- Why our view of success can limit us
- Why starting with smaller, daily wins may be the key to your success
- Why allowing in adventure could be what takes you to the life you’re dreaming of
- How to use visualization and how that’s different from creating a story
- Why procrastination is a response to the fear of success
- Why you need a strong foundation to make your victories last
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
Fabulously Thriving Framework — bit.ly/fallthrive
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’
a bunch of books. One of the books wasStephen Covey’s The 7 Habits Of Highly Effective People. The main principle of the book is to begin with the end in mind. Where do you want to go’
The reason so many struggle when it comes to losing weight, getting healthier, making money, relationship is the lack of clarity!
What about accountability” You know someone who will check in with you to see how you are doing against your goals.
I’m giving that to you 21 Days To Body Freedom during our time together.
Over 21 days I will be providing you with ACCOUNTABILITY AND SUPPORT. I will be sharing with you daily tips, hacks and habits that will help you stay on track this holiday season and beyond. Imagine being supported and knowing that someone is looking over your shoulder. You are more likely to stay on task (or is that just me).
If you are done complaining about the woulda, coulda or shouldas. Sick of not following through.
Will you join me on Sunday, December 3rd” BTW for Black Friday you’ll save up to $200 based on the package the you choose.
Now it’s your turn to decide. You can stay feeling you are just surviving and thriving. You are sick of not fitting into your clothes. You are sick of doing it on your own. Invite you to join me.
