Kim's Blog
Real talk. No-BS tips. Finally feel amazing in your skin without diet drama.
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.
To have the healthiest holiday season it’s ALL about the planning. It’s too easy to over-indulge and I wanted to 
give you a few simple tips for remaining mindful of your eating habits to help you stay healthy and feeling your best.
Tip 1 – Listen To Your Body
If you‘ve followed me for any time, you know this is my number one rule! Your body has the ability to tell you everything that you need to know to understand how it is feeling at any given time. This means working to figure out what it needs and what it doesn’t need.
By paying close attention to it, you can ensure that it gets the right kind of nutrition to keep you in top shape and feeling well. Listen to your body when it tells you that it needs food, and when you hear it calling, don’t just reach for the nearest snack. This is where planning comes in big time. When you have healthy foods and snacks in the house so when you are hungry you have healthy options at your fingertips. Plus you let go of that potential crashing when relying on sugar and caffeine.
It’s just as important to listen to your body when it tells you that it is full. At the very moment when you know your body has had enough to eat, stop eating and don’t over-indulge. If you continue to eat even when your stomach is full, you will become bloated, lethargic and your body will struggle trying to digest all the extra food. Being mindful of your body will make sure that your body works for you instead of against you.
Tip 2 – Mindful Eating
Take your time to eat mindfully at every meal that you have. When you pay attention to the food that you eat, while you are eating it actually allows you to understand what the body needs and what it doesn’t.
When you slow down to eat it allows your body to function at its very best when it comes to digesting and absorbing food. Slowing down your eating will release more serotonin (this is the feel good drug our body produces).
It takes about twenty minutes from when you start eating for your brain to release that chemical telling your body to stop eating. Slowing down will help you hear that signal.
Tip 3 – Smaller Is Better
Start with smaller portions. Remember, if you are still hungry after eating the smaller meal, you can always go back and get a second serving, but if you pile the food up right from the start, you will be more tempted to eat the whole plate of food, even if you already feel full, simply because it is sitting right in front of you.
My husband makes fun of my but I can’t sit with food in front of me at home or at a restaurant it has to get out of my reach. I take my plate off the table, move it out of reach and the best one I’ve heard is that you put pepper all over the plate so you aren’t tempted to eat it.
Tip 4 – Five Small Meals Instead Three Big Meals
More and more people are beginning to experience the benefits of eating four – five small main meals throughout the day as opposed to five large ones.
Eating smaller meals lets your body to digest and absorb food more effectively and more efficiently.
I’m a fan of smaller meals because large meals can place stress on the internal organs and cause bloating.
Plus after eating big meals, do you feel energized or do you want to take a big ole nap!
Tip 5 – Effective Planning To Avoid Binge Eating
Plan your diet this holiday season. Take a look at your schedule and map good routine. It’s okay that your routine may be scaled back the key here is to not stop because of the holidays. Take the time now to start figureingout a healthy and balanced approach to your diet,
The easiest way to do this is to sit down and plan your week ahead, figuring out a holistic diet and while giving yourself wiggle room in your plan to have some treats. Life would suck without Italian cookies =) Having some fun foods and drink will help you from overindulging.
Follow these simple guidelines as best as you can and be sure to stay safe, have fun, and enjoy the time with friends and family. Happy Holidays!
Looking for a few more ways to enjoy the holidays without counting calories” Grab my 21 Ways To Crush Your Holiday Goals Without Counting Calories.
In a nutshell, mindful eating . Mindful eating is a fancy pants way of saying pay attention to what you are shoveling into your mouth!!!
Not many times we eat while doing something else (I’m so guilty of that) it’s rare I’m not multitasking or even sitting when I eat!
Mindless and emotional eating lead to weight gain. While MINDFUL eats, find themselves weighing less. Do you think you can incorporate it into your lifestyle’
Mindful eating is based on two premises: eat slower and in silence.
Eat Slower
Taking time to chew food well is one of the healthiest things you can do for yourself. You get to savor each bite, and it helps with your digestion, plus you’ll end up eating less and feeling better than you would if you wolfed down your food.
The first time I discovered this was I attended a meditation class on mindfulness and the instructor had us take 10 minutes to eat a Hershey kiss. Seriously 10 freaking minutes, right those are meant to be eaten in like 2.2 seconds. In those 10 minutes I had the chance to appreciate and ACTUALLY TASTE the chocolate versus just shoveling it into my mouth.
Mindful eating helps you find a deeper appreciation for your food. What it takes to grow veggies, what it takes to create different foods like how grain is milled and turned into flour and baked into bread.
During the summer I go to the farmer’s market and it this brings this point home, the quality of food and the hard work of farmers.
Silence!
While this is a big part of mindful eating, it won’t work in its entirety for all families. Now I’ve become more mindful eating in silence when I’m not by myself not so much!! Dinner is my husband and I’s time to connect. However, we do have an electronics-free zone – no smartphones, no TV; just us chatting about your day. My quality silent time happens at night when I’m writing my gratitude’s and drink a nice hot cup of tea.
Do your best to make to mindful eating a part of your healthy lifestyle and because it is based on awareness, it makes a great weight management tool. Try it – you most likely won‘t go back to the grab-and-go lifestyle.
If you like what you read so much of things these the are simple strategies I share in my 21 Ways To Crush Your Holidays Without Counting Calories. – grab your free PDF download.
your busy schedule to exercise and stay physically active, or you don’t. So many of you tell you “need” to start exercising because you know the mental and physical benefits. So why aren’t you scheduling exercise on a regular basis’