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

1. Why your current pattern is setting you up for an easy out.
2. What we’re really afraid of that keeps us stuck in our patterns
3. Why we freak out when things are going really well
4. What happens when you argue for your limitations
5. Why things are harder than they have to be
6. How to bring ourselves back from a slippery slope
7. Why our view of success can limit us
8. Why starting with smaller, daily wins may be the key to your success
9. Why allowing in adventure could be what takes you to the life you’re dreaming of
10. How to use visualization and how that’s different from creating a story
11. Why procrastination is a response to the fear of success
12. Why you need a strong foundation to make your victories last

Watch the 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/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’

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.

When it comes to exercising, are you a weekend warrior’ Are you the one that only exercises sporadically, on weekends, when you have time or when you feel like it’

This stop start route is one harder on your body than if you would exercise on a more consistent basis and it will take you longer to achieve your fitness goal, (if you ever do). I call this exercise cha cha. You are taking one step forward and two steps back constantly wondering where and when will you see results!

You want you results, you need to develop consistency. Now I can tell you that a optimal routine looks like the combination of cardio, strength and flexibility training three to four times per week. I say optimal because here is where you need to look at your life and your mindset when it comes to working out. What would be an optimum number for you’

For me with my schedule 4 days work best for me. Now if you are at 1-2 based on your life that’s okay. I’m a big believer of starting where you are. Stop thinking where you “need to “ or where you “should be” you where you are and that’s ok. Soon enough you’ll be doing more than you think.

Having a consistent workout routine helps you to improves your mood. Exercising helps your brain to release endorphins. This is your body’s feel good hormone. It’s the reason why AFTER a workout you feel amazing!

Looking to drop some weight’ Consistency will help you build the muscle (larger muscles help burn more calories which will also help with weight loss), muscles need to be exercised at least every other day to have any real noticeable increase in size.

If you don’t yet have a consistent routine, you can create one by giving yourself a “trial period” of exercising four days per week, 15 minutes – 30 minutes per day, for thirty days. It takes anywhere from 30-66 days to turn an activity into a habit. If you find that you don’t like it after your trial period, you can go back to your old schedule (but most likely you won’t because it is now a habit).

Another way to build consistency to workout at the same time each day. For most people it works best to do it right after they get up in the morning. For the past 10 years I’ve been working out in the AM, I’m really into working out, but if I don’t do it first thing in the morning I can come up with a million reasons WHY and not do it. Then feel guiltily I didn’t drag my tushy out of bed to get it done.

What about you, what’s a time that you know that you can consistently get to the gym” Lunch time , after work”

Experiment and find which time works best for you and then stick to that time.

Now you are saying I’m not consistent with exercise cause I HATE IT!!! Here are a few ways

1. Group Exercise – find a class that you like and treat It like an appointment
2. Find something that you love to do
3. Start small
4. Buy nice workout clothes
5. Download some awesome music that motivates
6. Find some YouTube videos if you don’t want to leave the house

Practicing a regular exercise regimen will not only revive you physically, but also mentally. With consistency comes a gradual increase in muscle mass, reduced stress and an overall greater feeling of relaxation.

If you are looking for a way to crush your holiday goals without counting a single calorie, I invite you to download my free action guide, 21 Days To Crush Your Holiday Goals without counting a calorie

Becoming and staying motivated is difficult for most people. The dictionary defines motivation as something that causes a person to act. Motivation has many different faces.

It’s been called inspiration, incentive, drive and enthusiasm. Have you ever said any of these words. If haven’t, maybe you may need motivation more than you think. Some people were born motivated.

You know the type the ones that always seem to hit the ground running each morning with a vibrant burst of energy that makes you a little nauseous while downing your first cup of coffee. These are the people who have an inexhaustible amount of energy as they move from project to project. You may find yourself on the sidelines watching with healthy dose of skepticism and admiration.

Maybe you fall in the category of being slow to start and then it goes downhill from there. You know you can do it if you could just get started and find the motivation.

Do you find that you have short bursts of motivation only to lose interest when life gets tought. You are not alone, it’s a pretty common theme.

When you find yourself looking for motivation the big question comes are you passionate about the task at hand’

Achieving goals is not a matter of having “discipline”. It’s a matter of motivating yourself, and keeping your focus on your goal. Follow these tips, or any combination of them that works for you, and you should have the motivation and focus you need.

Take your goal and break into into smaller goals. What typically stops motivation is we take on too much. Say you want to run a marathon. You wouldn’t just go out and run 26.2 miles. You’d start with 1 mile and work your way up. Each time you increase a mile you are super proud of how far you’ve come.

• Wanna eat healthy — Have healthy food in your fridge ready to go. Buy pre cut veggies and fruits so you can just grab and go.
• Make a list of how you will look, feel and how your health will be in 1 year, 5 years, or even 10 years, if you don’t get healthy and fit now. Be completely honest, this is tough love time, and it’s important to realize that overweight or obese is NOT okay. I say this not for your looks, but for  your overall health. You don’t want to bring on any lifestyle type diseases.
• Write down all the reasons why you want to hit your goals. This helps me big time when I don’t want to get out of bed on cold dark snowy morning.
• Stick with the one day at a time motto, or even one hour at a time if needed.

Do you have any tips on how you stay motivated”

“Obstacles are those frightful things you see when you take your eyes off your goal.” – Henry Ford

We all have a dream. A dream of a better body, a better or different life, a dream job, dream partner, dream family, you feel me. Just as we all dream we all question whether we have what it takes to get what you have been desiring and dreaming of.

Then we hear that voice of doubt that springs up and tells us that we can’t do it or we are worthy of achieving that goal.

It’s our ego, our ego wants us to stay stuck! This is when you need to dig deep and tap into your fears and find the courage to overcome be doing things differently. Be comfortable being a beginner and learn to roll with the ups and downs of trying anything new.

On Tuesday, October 10th, I talked about how to deal with adversity, how to start feel comfortable and confident doing new things and learn how to be willing to go on the journey and stay when things get tough. Replay Show Notes

In this episode of Fab Fit TV, Kim Barnes Jefferson brings you back to the Thriving Framework. Having previously covered the first two pillars of the framework, courage and confidence, this week she kicks off pillar number three: creativity.

This episode will break you out of your self-imposed, list-making prison, to get you confidently and creatively living a healthy, happy lifestyle. You will see how easy it is to get creative and use your everyday activities to your advantage.

What Do You Learn From This Episode

1. Scheduling non-negotiable, non-breakable time for your health even if you’re not a morning person
2. How to maintain your time when you travel
3. How to still get moving in a new place
4. Using new surroundings to your advantage
5. How to improve your outlook on the day
6. What an extra 10 -15 minutes could do for your routine
7. What are daily acts of living and how to use them to your advantage
8. Switching up your routine to reduce body boredom for maximum effect.
9. Why moderation is a good thing
10. How to determine your own creative ways to fit healthy living into your everyday life

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/

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.

Did you know that if you googled “How Do I Lose Weight” you’ll see that’s it’s googled 110,000 times every month!

That’s not the most interesting thing!! Some of the results that show up are freaking ridiculous they are ‘tips’ or even worse, advertisements camouflaged as ‘helpful’ articles designed to take your $$.

What this tells me that people are still looking for that magic pill.

And despite what those infomercials will tell you they don’t exist!!

You know I’m a no-nonsense kind of girls so I’m going to give you 5 simple yet effective tips that you can easily ingrate into your life to help you break old habits, get inspired and to start losing weight and keep it off for good.

1. Refuse To Give Up On Yourself – tell yourself that you can do this! Make the decision that you will be 100% committed; you will find that you are stronger than any excuse. The hardest muscle to train is your brain is the hardest muscle. Determine why you want to do this and remind yourself why you want this to be a lifestyle and keep telling yourself “you can do this”. Sure you can have support from others but being your own cheerleader is amazing .

2. Do What You Love –Most people don’t exercise because they despise it. I get that. The key to making exercise a habit is to find something that you like. The key is to get your heart pumping for at least 30 minutes. You don’t have to buy expensive exercise gear from late night TV or start running half marathons. Start doing activities that you love, or something you’ve always wanted to try, and get out there and move. I encourage all of my clients to move at least 4 days a week to start.

Watch exercise videos on-demand, go for a bike ride, take a yoga class, maybe Zumba anything! If you hate your workout, you will always make an excuse to skip it. Find an exercise you enjoy and you’ll never have to work out another day in your life!

3. Be Real –Nobody is going to be harder on you than you are on yourself. You already know that weight and getting healthy isn’t a short-term gig. You want to change those old habits, learn to love yourself and accept that this is going to be a gradual and continuous process. It’s ok to have off days, off weeks, off months. You know that you can motivate by not accepting where you are. You can ask for and do deserve more!!

4. Don’t Eat Less, Eat Right – I can see you rolling your eyes at me. That’s the first thing to that most people do is dramatically cut their food, and bump up their exercise. This leads to cravings and deprivation. Let’s face it, ain’t nobody got time for that nonsense. The trick here is to take out foods you know you should not be having. You know the overly processed foods that have tons of calories and little nutrition bang for your buck.

5. Stay Focused and Regret Nothing –You have to be consistent. Not every day is going to be a AMAZING, yes, you will have a an off day or two when it comes to your nutrition and workout plan. Everybody does. So get over the perfection trap.
What’s important is that you recognize this and accept it. Know where you want to go and continue to make small changes each week that will keep you committed to your goal, you WILL SUCCEED!!

These 5 tips, you will go a long way towards making profound and lasting changes towards your fitness and health goals.
There’s no need to accept subpar results! It’s possible to get healthy without being without being a slave to the scale, starving yourself or working out like a madwomen.

Follow these simple tips and your chance of success will skyrocket! I’d love to hear which one sounds like music to your ears. Just leave me a comment below. Need more tips’ Check out my Fabulously Thriving Framework. This healthy living framework is a critical part of the process to help you break from the never ending diet cycle. Using this framework will stop you from struggling needlessly with diet and exercise. .

In this episode of Fab Fit TV, Kim Barnes Jefferson takes you on an adventure that is a different departure from the normal topics of the show.

This is for the women who are done whining and complaining and are ready to get stuff done. They know it’s time to stop struggling and figure out a way to make it work. Enough of the insanity.

Kim has come up with the Fabulously Thriving Framework. A collection of four pillars: consistency, courage, creativity, and confidence. These are the four building blocks to really make a sustainable life.

It’s not a copy-and-paste formula that can leave you frustrated and trying to find a quick win. This framework will help you build a foundation that will keep you stable and moving forward. It all starts with being consistent.

This show will help you understand that your body is not a light switch that you can turn on and off of a diet. You have to remain consistent. Which does not mean that you have to deprive yourself. It’s about changing your daily habits and then sticking to it. Adding creativity to the find method of remaining consistent that works for you whether it’s food, activity, or lifestyle changes. It’s about determining what works for you and your real life. Part of being creative is having the courage to do so.

In this episode, Kim will show you how to have the courage to make changes work for you and your goals. Finally, Kim is going to help you gain confidence in yourself to carry out your goals and make your foundation rock solid.

What Do You Learn From This Episode

1. How to stop whining, complaining, and “shoulding” yourself to really get stuff done
2. How to create a framework to build a foundation for a healthy lifestyle
3. The four pillars for sustainable change
4. How to stop looking at change like a light switch
5. Honoring yourself for lasting change
6. How to make change consistent
7. How to make a keep pushing forward even when life happens
8. Defining what success looks like to you.
9. How to assess your strengths and weaknesses for maximum change.

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/

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’

Which one are you” Doer, thinker, a combo you think about it and don’t take action. Wanna change that’ There are many ways to become a person of action and what works for someone else may not work for you.

Action people are organized and know exactly how to proceed from one project to another seamlessly and without effort. They know how to get shit done!! While those of us who aren’t action takers feel like we flounder. We feel disorganized, haplessly moving one piece of paper to another location without knowing why. Action takers feed on taking action it’s what gives them energy, it’s what drives them.

Flounders at the end of the day are still floundering and can’t understand why little to nothing has been accomplished yet they are so exhausted!

To make the change from floundering to action taker is all about organization. Decide where you need to start do you need to make a to-do list and prioritize it. Do you need to put the most important ones at the top and each time you complete a goal or project scratch it off and feel the satisfaction. This works best for me. I LOVE checking the boxes as I’m on the way to my goal.

When everything on the list is finished, treat yourself. Even if you don’t quite complete the list in one day, go ahead and celebrate your victories. This gives you something to look forward to and gives you incentive to accomplish more. When Jerry Seinfeld first started out he challenged himself to write 1 joke per-day. He then bought a calendar and put it on his wall and every day he wrote a joke it make a big X. The goal was to not break the streak!

I love list making, but it’s possible for you to get into a rut of getting ready to get ready and not taking ACTION!! I struggle with focus and one of the best things I do is time block and do what I really want to accomplish, I do it first thing in the AM!!

Now if it’s a task that I really don’t want to do, I also have a You Tube highlight reel that I listen to get me in the zone. Based on the video I feel like a Tom Brady coming out of the tunnel on Superbowl Sunday.

This energy will go away, so do as much as you can before it leaves your body.

What I do know is that when I’m moving toward my goals I’m fired up and when I hit my goals cue Alicia Keyes, This Girl Is On Fire!

I use to struggle with not getting things done and playing the guilt and blame game. Then by making this simple shift to have at least 1 hour of productivity things started to shift for me in my health and my business.

Change the way your think and you will change the way you act.

If you want to have the courage to own your body and your life like a boss you could benefit from my Fabulously Thriving Framework.