So…. How do I help people start to keep their eye on the prize’ How do we stop being so reliant on discipline and really start focusing on the US!’

Guys, discipline isn’t an elusive creature…it’s like a freaking unicorn.  I know we want to see unicorns and glitter and fairies. But it’s more about the belief of the unicorn. The belief that gets us what we want, vs the discipline.  Discipline then comes when we trust ourselves. When we believe it is going to happen, and when we take smaller swings towards what we want!

So many of us want to be LeBron James or Michael Jordan of dieting.  You don’t just roll up and just bang out the points on the board!! That’s not how it works!  I want you to stop looking for the home run or the 3-point shot and just go for that simple easy layup. That is what my basketball coach always told me and it’s true!  Stop making it so hard, make it simpler!

I want you to start to think about what your life would be like if you had your goal’ What would that be like’ If you closed your eyes and said if I was living the healthy lifestyle, I was desiring to live, what would that be like’ What would it be like if you woke up every morning like, I GOT THIS.  What would life feel like for you’ AND… What is 1 thing that would have to change’

DON’T pick 50 things either! You can’t change 50 things at once and not feel overwhelmed… This is why it’s so important to pick 1 thing.  Then prove to yourself you can do this 1 thing.  Knock it out of the park and move onto the next.  Then consider what life would be like if you didn’t hit this goal.  Could you give up on the goal and be ok’  Or would you always come back and be like ugh man, I am so bummed I let myself off the hook on that one!

What is holding you back’  Are you not going for it because it’s too big’ Or you failed in the past’  I’ve done all those things! I have kicked myself in the butt because I didn’t do whatever!  But if it keeps coming back to you.. Then guess what…  it’s something that you want.  Instead of giving up on it, I challenge you to ask yourself.  What would my life be like if I didn’t hit this goal’  This answer will tell you if you really want it.

What about STRESS…. Does this goal cause stress’ Many times, it causes you stress because you tell yourself things have to be done before you achieve this goal… Trying to juggle all these balls in the air’  How do you take away this stress’  And that is to give yourself 1 thing to focus on, instead of a billion!

I want you to also think about what would be the one domino that will knock everything else over… then things started to happen.  For me, the one domino was sleep.  For you, what is that one thing or what would that one thing be’  If you could get this one thing done, the rest of your dominos will fall into place’ I read this book a few years ago and it was a game changer, if this sounds of something interest – grab a copy https://amzn.to/36tta3Q

ACCOUNTABILITY is huge when it comes to goal setting and discipline.  And accountability looks different for everyone.  For me, in order to get to over 75 podcast episodes out, I rely HEAVILY on my team. I know that if I don’t give them all the pieces, they need each week to put the podcast together, then they are going to be reaching out to me on Trello, like HEY KIMM!! This team is giving me accountability.  This is what holds me accountable so that every week I put my booty down and talk into a mic! The second thing I do is line up the guests, have the transcript, the bios, the audio, the pictures, the pieces they need to do their job. Because I know I need to be accountable to them and they are accountable to me so that every Wednesday there is an episode to upload for you to listen to!

So what does accountability look like to you’  I really want you to take some time and think about this. If you hire a private coach like myself, my accountability as a coach, is you checking in with me every single week. By doing this, you know that I am there for you.  I am also not one of those coaches that will chase after you week after week. I will let it go a few weeks, then see what is going on with you. But if you need more accountability than that, then we need to have a conversation.  As a coach, I don’t want to be that nag, but I want to give you your space.  I want you to know I am here for you.  And trust me, I know we have busy weeks, but if it goes on and on and I don’t hear from you, I’m going to be like, “hey what’s going on!’”.  I want you to know that I am here for you without being that nosey neighbor!

Let’s look at your journey in a new light.  Look at things in a new way, instead of saying I am going to give up.  So what if we had the courage to do something differently’  Instead of saying I am going to exercise more and eat less, what if we said to ourselves, what is going on’ What are some of the habits I picked up that aren’t sustaining this lifestyle that I want to live’  We have to stop and see what is happening and maybe some of those habits aren’t contributing to what you ultimately want.  Sit down, unpack and uncover.  When I stopped what I was doing and did that, that is when life became effortless!

I also want to mention something I talk about often and find it really important to bring up!  And that is that I don’t want you to cut out things completely.  Understand that cutting all the time could be what causes us to slowly creep back into those behaviors that are not giving us what we want.  I am not ever going to say whether it’s good or bad, instead I am going to say there are times where we need to reign it in a little bit.

I like to think of our diet as a dimmer switch.  If I am getting ready for a vacation, I am going to turn the dimmer switch down a bit.  If I am not getting ready for a vacation, I am going to turn the dimmer up a bit. This is not an on and off switch… it’s dimmer. Not this automatic giving up.  We don’t completely cut off things, instead we reduce things.

Because listen guys, the deprivation world just sucks!!!  And if you are done feeling deprived and you want this life of balance and harmony… then keep reading because I am your girl!!!

How do you stay consistent when you have a big goal in mind’  You are going to break things down into small tasks, into smaller goals!

A client of mine wants to lose 50 pounds by her wedding which is 2 years away.  So, when you take that 50 pounds in 2 years, your goal becomes so much more attainable.!! This is like losing 2 pounds a month without a crash diet! It’s totally doable! Focus on losing 2 to 4 pounds every month. Focus on what you are doing.  Focus on what you are eating, what are you drinking. What activities are you doing’ What activities are you not doing’   We want to also take a look at her sleep, her habits, look at food, look at nutrition, and other habits.  What here is not contributing to your 2 pounds’ What can go’ What can stay’

When you look at this, and look at all of these aspects, you can see what are the obstacles that always trip you up’ And look at the obstacles that may come up. Do you have a job that travels’  Do you have family meals you have to do’  Do you have unsupportive friends or spouses’

What are things that come up that we can think about now so that when you come into that scenario you have a plan already in place’  You have to have a plan!!

“If you aim at nothing you will hit it every single time.”-  Zig Ziglar.

Magic makers… Please… STOP sweating the small stuff.  You cannot control everything around you, so stop trying!  Instead, I want you to take a look at what is controlling you that you can start to release’  It’s not what you want to hear, it’s what you need to hear! My goal is to give you a little of what you don’t want and a little of what you need to make it to the next level.

Let’s start focusing on your priorities.  What are the dial movers in your life’ The things that are ultimately going to give you the best bang for your buck.

• Your sleep
• Your stress
• Your mindset
• Your movement
• Your metabolics
• Your habits

What you are sweating, is it part of these 6 things’

My biggest thing I want you to take away from this is that you don’t have to go at this alone.  YOU HAVE SUPPORT!  And don’t think that you need to be perfect in order to have a coach.  We aren’t grading you.  You don’t have to show up perfect to your coaches!  You need help and support that’s why you are working with them.  So, you don’t have to have you ISH together to get to a coach.  That is our job to help you get to where you want to be.

You aren’t trying to get a lifestyle.  You are trying to change your lifestyle!!  So, if you only talk to your coach when things are going well, how are you going to change’

It’s when things aren’t going well when we need to talk to our coach’s friends!

If this is resonating with you and you are feeling that you need that extra support, that extra accountability to help you reach your goals, 2021 is a new year and 2021 means a  new 30-day challenge!  I am going to teach you the power to focus on one thing, and that is Strength training!  How to burn more calories at rest.  This is what is going to show us, that this is the missing key for many of us when it comes to hitting your goals!

Are you good about your food and hitting your goals, but hitting the weight training you aren’t so good about’  Then come on over and join us before it closes!

If this interests, you magic makers and you are looking for accountability and support then you gotta check out Lean And Sexy Over 40! We can’t wait to see you there!

LINKS

Facebook Page: https://www.facebook.com/FabFitSquad

Facebook Group: https://www.facebook.com/groups/fitgirlmagic/

Website: https://kimbarnesjefferson.com/

Podcast: https://podcasts.apple.com/us/podcast/fit-girl-magic-healthy-living-for-women-over-40/id1476883661

The post How to Really Start To Use Accountability For Your Health appeared first on Kim Barnes Jefferson.

BUTT… for some us when we try to get into action our fear keeps are feet glued to the fucking floor and we don’t have the courage to make it happen. But YOU CAN BE COURAGEOUS, and you can become unstuck.

One of the things I loved so much about Ashley is that she founded The Courage Campaign, which is a nonprofit organization that provides public schools and communities with high-caliber physical fitness instruction combined with personal development and Social and Emotional Learning (SEL).  Her background and upbringing have taught her to successfully navigate failure, fear, and discrimination, and use adversity to redefine her own success.  She now aims to share what she’s learned and help others to unlock passion, invoke courage, and reinvent achievement. And she is starting with the younger generation to help “create strong minds and bodies today that will help build a positive tomorrow.”

We have to transform our fears in order to accomplish things that we set out to do.  It’s human nature to be afraid and we are always going to be afraid of something… that will never go away, but it’s about knowing what is an excited fear and what is the “run for your freaking life” fears.  And we have to learn how to get over those fears that are stopping us from reaching our true potential… ACTION breeds confidence and courage, so if you want to get over those fears, you have to get up and do something about it. 

There is this amazing book that Ashley and I were talking about in this podcast and that is The Gift Of Fear By

Gavin de Becker.  “True Fear is a gift. Unwarranted fear is a curse. Learn how to tell the…
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This book is amazing because it really dives into fears, how to differentiate between the 2 types of fears like the ones that give us those gut feeling cues that are innate to us as human beings and we know is a bad situation and fears that are just holding us back from accomplishing something.  I bring this up because we have to learn how to phase through those fears that are not bad but just holding us back, in order to reach these goals that we are striving for.

A huge hurdle to overcome, is not being in our own bodies.  Not fully understanding ourselves and our bodies.  We don’t know what it feels like to feel good, we don’t know if we are scared to grab enough that we have to run and grab our handbag, and we don’t know if we are just too scared or charged up to try something.  So, it is so important to just slow down, reevaluate things and find ourselves.  Really stop and get within your body to understand who you are, what you want and find out what is stopping you and getting in the way of you accomplishing those goals and building up the courage to reach out and grab what it is that you truly want.

I think this pandemic with COVID has really taught us to build up that courage to venture back out again as things reopen, to go to the grocery store, or just go to places.  Yes we have learned to slow down and slow our busy lives, but this was a scary time for many people, the fear of the unknown, the fear of our economy or the state of their families and it has taken a great deal of courage for so many people to get over that fear and begin their lives again.  We were held up inside for so long, and yes it worked for many.  Their lives slowed down, they learned things, they grew as individuals, but there are sooo many others on the other side of this that were affected dramatically by this in negative ways that now need to dig out of where they are to re-emerge again post COVID and it is taking them all the courage they can get to rebuild their lives again.

For Ashley, the Courage Campaign was built out of a period of grief and fear after her father passed away.  Growing up, Ashley saw in her household 2 parents who were  perfect examples of discipline, hard work, courage, and more because her parents were both hard-working and held that very valuable. Her dad being a professional boxer and Postman and her mother working and going to college at the same time she emulated those images of resilience that she saw throughout her life.

Her parents allowed for her to fail and discover our own courage and own resilience, right wrong or indifferent. “My upbringing was such that, sort of black culture in general, black parents don’t coddle their children. I think it is born out of generational trauma and knowing what we are going to face when we get older, so there isn’t a lot of being overprotective or putting us in a bubble.  When your skin is brown, you have to prepare to be a human in a different way than if it was not brown.”  -Ashley Mitchell Why You Really Need Courage Podcast 

After her parents got divorced, she learned that you don’t sit in sorrow or in grief, you have to pick yourself up and keep going.  You cannot hold on to it and you have to learn from it, grow and continue your life.   And she knew this to hold true after her father passed away and knew that she could not sit in grief forever.  Her athletic background is what actually “healed” her and got her through that time in her life.  She used that to become a fitness instructor and utilized her creative artist side to write a lot more.  Until one day Ashley and her partner, who is also the co-founder of the company realized that they could take her resilience and what she has learned throughout her life and teach it to other people to help them to become more resilient. 

For years we have had to learn to PIVOT.. Shit is always going to happen in our lives, and you could either lay down or figure it out.  And of course, it’s okay to lay down for a minute or 2, but don’t sit in that shit for too long.  Get up and keep on moving forward and don’t dwell on the negative things for too long.

Do you have the courage to stop being so reliant upon other people and asking for permission all the time’

Do you have the courage to know your intuition to tell you what is right and what is wrong’

Do you have the courage to stop relying on other people to walk you through the changes in your life and actually take on the responsibility and accountability for yourself’

Do you have the courage to stop looking for the fastest and easiest way out and actually have patience in trying to change your body or reach a specific fitness goal’

Do you have the courage to step away from that Amazon Prime way of thinking and know that you are not going to change your entire life and your body in a matter of 2 days’

Do you have the courage to try new things, fail and keep on moving forward to see what will work to get you closer to your goals’

Do you have the courage to STEP BACK and say what it is that I want for my life”’

Right now, I want you to get the courage to stop comparing yourself to people you see on INSTAGRAM!! We never know what someone is going through to look the way they look, in a good way or a bad way.  You don’t know who has eating disorders or who is super healthy, or if they have an underlying health problem that causes them to not gain weight.  We just have no idea what is happening behind that image, we only see a picture, a 6 pack or flat stomach and big tits, and we say that person has something that I don’t have, and I want that!  And you spiral down the rabbit whole of comparison.

YOU have the courage to step back and say I DON’T HAVE TO BE PERFECT!
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Our mission is to GIVE YOU THE COURAGE  to realize that you can be healthy without that big box of CRAZY all the time!  Ashley and I want so badly for people to believe that they are enough, just the way they are but there is nothing wrong with self-improvement.  This doesn’t mean to let all of your shit go, but there are ways to enjoy your body and work hard for it but  also enjoy your personal relationships and not always be thinking about,  “I can’t eat this bun on my burger.”  Or saying I am not eating french fries, I am eating a salad!! NOOO eat fucking fries.  It is about BLENDING NOT BANNING! 

There are 2 things that I absolutely adore and that is BELIEF and COURAGE.  I believe in courage.  In order to have courage you have to have a belief that whatever it is you are trying to achieve, that you can do it!!  To do that, sometimes you can just trust and believe that something is going to come. Have the belief that there is a higher power helping to guide you.  And that higher power doesn’t remove difficulty from your life but meets you where you are and helps to get you where you need to go.

There will be a lesson in what you learn and in the difficulties you face.  But these lessons will be what teaches you to not go down that road again when you see the same thing happening.  You have to be in that relationship with your mind and body so you can recognize what is happening.  You have to have these experiences so that you can have courage to face adversities and difficult times and overcome them with confidence and the knowledge that you need to do so.  With this you will build COURAGE and you will become stronger and get unstuck from where you are in life right now!

I encourage you to look into my girl, Ashley.  She is truly amazing; she is so inspiring and really one of a kind!

What makes you feel magical’

“What makes me feel magical is a time like this.  I want to say time makes me feel magical but that’s just not deep enough.  Time to continue to get to know me, Ashley, makes me feel magical. That is where I feel I find my power and direction when there is no noise and it is me, being me, deciding how I want to continue being me. I want all of those selves to always be integrated. I never want someone to look at my IG and talk to me and say that is a different person.  I value that. I value being truly me at all times.”

LINKS:

Facebook Page: https://www.facebook.com/FabFitSquad

Facebook Group: https://www.facebook.com/groups/fitgirlmagic/

Website: https://kimbarnesjefferson.com/

Podcast: https://podcasts.apple.com/us/podcast/fit-girl-magic-healthy-living-for-women-over-40/id1476883661

The Gift of Fear Gavin De Becker https://amzn.to/3ghfnjK

socials

@ashleymitchfit

@the.courage.campaign

www.thecouragecampaign.com

Conversations in Courage, The Podcast:

Spotify https://open.spotify.com/show/2CLFjVsZoy6R52fhfITISi’si=co_QmHKrR3q6z6S_LGlASg

Itunes https://podcasts.apple.com/us/podcast/conversations-in-courage/id1522983874

The post Why Your Really Need Courage appeared first on Kim Barnes Jefferson.

1. Becoming Obsessed with Cardio
   I’m guilty of this, I used to spend HOURS on the stepmill. I had to to at least 30 minutes in the morning and then another 60 minutes at night man o man! I get it you are sweating you are feeling your muscle and you just feel like you are sweating out the fat!!! The problem with only doing cardio is that this form of exercise also burns muscle. As a result, you’ll become ‘skinny fat, a cruel paradoxical physique where the body appears lean in clothes but actually has higher body fat percentage because of lost muscle mass. Plus too much cardio can kick up your cravings so you’ll find yourself eating more calories.
   
   Looking for a lean body’ Lift weights!! Strength training builds muscle burns fat and gives your metabolism a nice boost for up to 48 hours post exercise.
2. Not lifting heavy weights
   It still blows my mind that the myth that lifting weights will make you bulky still makes me crazy. If you are staying away from weights heavier than 5 pounds, then you are missing out!! Adding weight lifting into your routine will help you build muscle that will help you burn more calories at rest. What’s more, building muscles will increase your fat burning potential by boosting resting metabolism.
   
   
3. Not eating enough protein
   Protein isn’t just for bodybuilder. If you are a women who workouts, you should be focusing on getting in at least 20-30 grams of protein to support your active lifestyle.
   
   Eating adequate amounts of protein comes with a few benefits. You’ll fell less hungry because proteins creates a more, satiating feeling that fills the stomach on less food. Your body will have the nutrients it needs to repair the trauma muscles endure during exercise. Lastly, your body will have the nutrients it needs to build new muscle fibers and increase your strength.
   
   
4. Constantly Losing Weight
   Typically, the most common fitness goal women have is to lose weight. But, some individuals stop working out after reaching their target. The cycle then resumes all over again after packing on a few pounds above their ideal weight.
   
   This is me kindly asking you to stop that practice. Yes, you hit your goal but unless you keep moving you won’t stay there. This is why I challenge my clients to come up with a Realistic workout plan that they are Excited about that they can easily Plan into their lives and is Sustainable for more than a few months.
   
   
5. Cutting Corners to Look Like Fitness Models
   75 percent of all American women have some unhealthy thoughts, feelings about food and their bodies because of the pictures that they see on social media, pictures of fitness models on magazine covers, They feel like wish they looked like that. And, in a rush to get that ‘dream body, they try all kinds of insane diets and fitness programs with the hope of achieving fast results. Unfortunately, more often than not, these desperate tries backfire on them.
   
   Fad diets make it harder to exercise as energy levels slump due to low calorie intake plus your metabolism will slow down and cause the body to pack on more weight than before. The truth is, if you want to get an athletic fit body, you have to be willing to put in the work that goes into achieve this fitness goal. That means eating healthy, exercising on a regular basis, getting adequate rest and practicing diligence along with patience because body transformations don’t happen overnight.

You Ready For It To Be Different’

Which one of these mistakes are you making’ Which one would be the easiest to change right now’ If you are ready to press the reset button let’s talk I’m putting together a 60 day challenge that starts on July 13th. It’s a way to get you back on track and to not let the summer slide happen to you.

Want int” The Everyday is a Beach Day starts Monday, July 13th you want in’ 

The post 5 Common Mistakes Women Make Trying To Get Fit appeared first on Kim Barnes Jefferson.

First things first, I always ask my clients if they are excited about a fitness program, and if they are, I have them run through the REPS formula for it!  And if there is a kink in the chain, guess what , it isn’t going to work!  I am NOT saying this to discourage you, I am saying it because I don’t want you to keep repeating the same patterns over and over again.  90% of people that I work with look at it as “I am a failure when I don’t finish anything” before they come to me!  So, you have to see if it will even work for you!  (I go over my entire REPS program in another Podcast so you can listen to that HERE.) 

Is what you are trying to achieve REALISTIC’  If you just starting to get fit is signing up for a 6-week boot camp style workout, is that realistic to you’  This is NOT about judgment; it is about opening up your eyes to what is realistic or not! 

Are you EXCITED about this!’  Are you even excited about the boot camp”  If it states you will lose 30 pounds in 6 weeks, that is great, but are YOU EXCITED!’!’ If you are not at all excited to go to that class 6 days a week for 6 weeks, you are going to find a way to pull the ripcord on that and you will not finish those 6 weeks. 

Do you have PREEMPTIVE PLANNING’  In 6 weeks’ time, what is your schedule like’  Do you travel’  Do you have TIME to do this’  Do you have kids that you have to plan around every week’ If yes, then you have to find time to plan this into your week, and can it be done’  

Is this boot camp SUSTAINABLE”  What the heck is going to happen at Week 7”’  Or Week 8!’  How are you able to sustain this activity after the boot camp is over with and where are you going with this’  Where is it going to lead you afterwards’   To quote Stephen Covey, You HAVE TO begin with the end in mind!! Is this boot camp workout the jumpstart you need to to getting healthier and fit’  If you find yourself feeling blah during any of those steps I just talked about then it’s going to be hard to sustain it.  

At the end of the day, you need to create sustainable habits, because it’s the habits that create the routines and the routines that create the results. And we are looking for consistent results. Through good habits!  

Another thing we figure out and I find myself asking my clients is, “Is it easier to maintain an exercise program or maintain a nutrition program’”  And the majority of the people I work with would raise their hands and say they can exercise all day long but food..🤦🏽‍♀️️ Noooooppeee!  How do we start this activity pumped and contain that throughout’ How do we maintain this throughout’  

One HUGEEE way to keep that mojo going throughout is the SKIP THE DAMN RULES!!!! 
I used to have so many rules for my workouts! X amount of cardio, X amount of pull-ups, X amount of time in the gym, and I got sick of it and threw it out the window!!  Instead of focusing on the “supposed to”, focus on the feelings. Focus on what feels good in your body right now!  I start creating negotiables that were easier to maintain and didn’t make me feel like crap if I wasn’t able to hit them. Instead of hours of workouts, I decided that by moving my body for at least 30 minutes a few times a week I was much happier and it was much more sustainable than the multiple hour workouts I was maintaining!  Are you willing to bend some of your rules to have a happy, healthy, successful life!  

Now that we have skipped the rules, what else do we need to do to stay on track’  

Plan your workout time!  For me, when I get out of bed, I have to do my workout right then or else it will never get done throughout the day.  Find what is the best time for you to work out and do it.  Morning or at night’  How is your schedule so that you can fit it into your day’  And be sure to have gentle with yourself. We are always so hard on ourselves, so if you miss a day or have an off day, just know that tomorrow is going to be a better day and give yourself grace! 

You need something to keep you Motivated!  Keep yourself motivated with shiny objects!!  Who doesn’t like new stuff to work out in or keep the momentum going! Grab yourself some new sneakers, or new workout gear, or make a new playlist, try a new machine at the gym, or try a new class!!  Do something that is going to keep your blood moving and excitement going! 

Try getting an accountability partner!  I have had one for multiple things, and it is nice to be on the same page with someone who has similar goals as yourself.  Find someone who will hold you up to what you want and give you that tough love!  I don’t want a partner who is going to blow smoke up my butt and tell me it is okay; I want someone who is going to keep me in check and keep me going.   Or even someone who will actually go and work out with you!  That partner has to inspire you and keep you on your A-Game.   I have an accountability group and it is really amazing, so if you want to join, please feel free!!   

Give yourself the 5-minute rule….  Believe it or not I don’t always spring out of bed! On the days that I don’t I do what I call the 5-minute rule is that I stay in my PJs and go down to the basement in my slippers. I will foam roll and/or stretch to see if I’m ready to do more.   If after that time if I am feeling it, I’ll do the workout.  If I am not feeling it, then that will be the day that I just stretch and chill! Or just go for a walk!  Set that timer so you give yourself the opportunity before you blow yourself off!!   

My workouts aren’t all gym based.  Some of them are just going for a walk, long walks! As long as I am moving my body for 30 minutes, boxed checked!  And just moving my body for 30 minutes makes me feel so good and that is the feeling that I am chasing when I work out, TO FEEL GOOD!!!  With these workouts be sure to START SMALL!  Arthur Ashe says one of my favorite quotes and that is “Start where you are.  Use what you have.  Do what you can.”  DO what you can with what you have and start with 30 minutes in the gym and move to 45 or move to add an extra gym day during the week.  Feel into what is next for you but start small.  Follow me on Instagram where I post a free quick workout every Friday — I call it #fatburningfriday 

Set your goals with a Good, Better Best Rule.  What is a good goal, what is a better goal and what is a best goal’  I feel more committed when I start with smaller goals and you will too!    

ALWAYS ask yourself WHY’ Why do I want to do this’  I really want to lose 10 pounds or be a size…. Because”  A lot of people lose their motivation because they do not have a strong why!  Simon Sinek has a book and basically made a living on telling people their why.  So, the why behind why you do it!  For me, I want to fit into my pants!!! And if I wake up and feel crappy and lay in bed, I lay in bed and ask myself if this is getting me to my goal. And I do this with food as well.  Is it getting me closer or farther away from my goal”  It’s an honest question getting you back to your why and when you connect with your why you have a stronger chance of achieving that goal.   

Have a rest day! It’s okay to have a REST DAY!  Your body will scream uncle if you do not so this!! Sprains, strains, etc.  Your body will punch you in the face to slow down if you do not rest.  So, you need to have AT LEAST 1 rest day and do NOTHING… YES, don’t do a darn thing!  Just relax and recharge your body like you would recharge your phone.   

Majoring in the MINORS!  I see so many people getting caught up in the minors, and the minors for me are, should I have a post-workout shake, should I deadlift or squat, creatine’  The bigger things are, am I getting enough sleep, am I stressed to the max, am I getting in my self-care and steps. Then we can talk about meals, etc.  Guess what, if I am stressed like a crazy person, I won’t get all of the benefits of deadlifting and nutrition!  Start majoring in the majors! Not the minors! 

I hope you got something out of this, and it helps you!! I am creating a 6-week Exercise Challenge!! So, if this is interesting to you, check that out right HERE!   It consists of 6 weeks to work on strength, mobility, all the things that are the big dial movers if you are looking to create a lifelong exercise program!!   

 Facebook Page: https://www.facebook.com/FabFitSquad 

Facebook Group: https://www.facebook.com/groups/fitgirlmagic/ 

Website: https://kimbarnesjefferson.com/ 

Podcast: https://podcasts.apple.com/us/podcast/fit-girl-magic-healthy-living-for-women-over-40/id1476883661 

REPS Podcast: https://podcasts.apple.com/us/podcast/why-reps-is-the-only-skill-you-really-need-34/id1476883661’i=1000468078673 

Simon Sinek Book: 

https://amzn.to/3eKD8zU 

The post Are You Ready to Get and Keep Your Fitness Motivation’ appeared first on Kim Barnes Jefferson.

I crave it. Then my ego pipes up and says hey wouldn’t life be so much easier if just stayed where you are. My subconscious is trying to keep me safe, new things are unknown, and I may get hurt and my ego wants me to stay safe.

Not All Obstacles Are Obvious

Lean in a let me tell you a little secret, there will always obstacles when you try to make a forward. Some of the obstacles are pretty easy to figure out. Others may not be as obvious to us.

When fear strikes it really easy to come up with excuses – anything really, so that you don’t have to face the facts and admit that it’s actually fear that’s holding you back.

Most of us have the same common fears. The main fear that keeps people stuck including me is feeling like you don’t have time to reach for your dreams, life changes, success or whatever it is that you want. Any feel like this. We have two reactions when this happens we shrink and tell ourselves it was not worth it OR we stress out about how to force it to happen.

I’m Too Busy

You may be taking the “motions” but it’s really it’s a smokescreen for staying in place. You could be going to the gym, posting it on Facebook and then having a glass or two of wine very night or half some halo top every night. Telling yourself that studies have shown that red wine is good for you and it’s protein ice cream so it’s protein right!!

Everyone can find time to take a few small steps toward a dream. Changing these habits doesn’t have to happen overnight, it can be start with every other day and slowly pull it out if cold turkey is to much for you.

Have you told yourself that you are “too busy” to get started, yeah me too!! It’s just a matter of prioritizing where you do spend your time. This excuse is often also feeling that you’re so busy, you just can’t add one more thing to your plate.

Raise your hand; shake your head if you’ve said this. “I don’t know enough”. My favorite quote by Arthur Ashe, to achieve great things you must start where you are, use what you have and do what you can. The key here is to know where you want to go and even if you only know the 1st step you are going to take. Guess what you know enough! Fear can make us feel like we need to read every book under the sun, watch every Facebook live and then listen to every guru that has ever spoken on this topic. NOPE – fall back to the Arthur Ashe quote focus where you are and the next piece.

It’s Not The Right Time

AHHH, it’s not the right time!! Guess what it will never be the right time; there will always be something. If you wait for the right time, you’ll never make a move. I got news for you no one ever manages to find the right time. Let me in on a little secret, all you have is the time you’re currently in. The best time to move forward is the time you have.

My Friends and Family Aren’t Supportive
“I’d really like to go for it, but my friends, family or spouse thinks it’s a bad idea. They like me the way I am.” This excuse is used to justify holding back out of fear of failure. It’s easier to pass the buck and make it someone else fault for use not going for our dreams.

I Haven’t Found The Right Thing!
The right healthy living program isn’t going to drop on your lap and wiggle. You need to actively seek with you are looking for. There is no “right plan” just like their no right job or romantic partner. To get to the right plan takes work. You may need to kiss a few frogs, maybe you need to take a little from each plan you work to find something that will work for you!

To find the right program, I take my clients through what I call the REPS formula.
It helps to evaluate any program to see if it’s the right thing

Is the plan realistic based on where you are in your life right now’
Does the plan excite you’
Start thinking about your pre-emptive plan – life will happen how will you navigate around it’ What has tripped you up in the past’
Is the plan sustainable‘ Can you see yourself doing this day in and day out for the next three months or three years’

If you are looking for a way to jumpstart your summer fitness program, grab my 5 tips right here 

The post What Fears Are Holding You Back’ appeared first on Kim Barnes Jefferson.

The post 12 Days Of Fitmas appeared first on Kim Barnes Jefferson.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

Sometimes you live in the “golden zone,” you know ‘exactly’ what to eat and you do it perfectly 100% for a few weeks… and then, there are the times where you fall off the wagon, and spend loads of time trying to find your way back on it.

The post Do You Ever Feel Like You Can Be Two Entirely Different Women’ appeared first on Kim Barnes Jefferson.

The post 6 Ideas for Fitting Exercise Into Your Working Day appeared first on Kim Barnes Jefferson.

I see them getting overwhelmed by too many choices and not knowing which direction to turn or not having confidence in themselves about just going for it. Several years ago when I looking to make a big career shift it was recommended to me to read the book, Feel The Fear And Do It Anyway. That book has helped me so much. Anytime I feel the butterflies in my stomach when I’m trying something new, I take a deep breath and just go for it.

Self-confidence helps us believe that we can handle whatever task or challenge comes our way. Who couldn’t use a little more of that. With all that is going in life it’s so easy to get bogged down with reading and gathering information. Raise your hand if you’ve been guilty of this, too busy planning, and feeling the fear that it wouldn’t be perfect to take action. Yes, planning is important, but if you fail to implement your plan, you won’t see results, no matter how perfect the plan is.

Wanna boost your confidence” Give these 6 things a try.

1. Get specific. Let me ask you on a scale of 1-10, how confident are you that you can tie your shoes drive a car or brush your teeth’ You said 10 right”

Now let’s take a look at some situations where you’d like to feel more self-confident. Let’s make a list. Some examples might include dating situations, public speaking, meeting new people, being more assertive at work, or getting and staying fit. .

2. Build YOUR self-confidence definition Find a time when you have at least 20 minutes and journal down about a half-page of notes regarding the specific situation where you wish you had more self-confidence. How would you act’ How would you look to others’ How would you feel’ Think about your body language, facial expressions, tone of voice, and breathing. I want you to feel this in your body. Lisa Nichols talks about how she use to visual sniffing Oprah Winfrey’s couch when she was writing her section of the book, The Secret. When did appear on the show she was frustrated because they weren’t sitting on her couch so she couldn’t smell the leather.

Make sure you define and understand what self-confidence looks like to you. When you can describe what you confidence to FEEL like for you. Each person have a different definition.

3. Hindsight is 20/20. Close your eyes and imagine that you’ve already been through the situation your desire. Now visualize yourself being incredibly self-confident. Put in as much detail as possible. Really take the time to feel this!! I know it sounds a little hairy fairy, but when you get the feeling that you have achieved this it will shift your brain to help know what achievement feels like. Seriously, See yourself acting in accordance with the definition that you’ve listed in the previous step.

Do this visualization at least once a day until it’s 100% believable to you. The best time to do this is, first thing in the morning or right before you go to bed. This is when you brain is more likely to receive it. Then when you face the situation that you want have more confidence in, give it a try. Ladies, it’s not about perfection. The focus should be on your personal growth testing yourself so that you can grow into this new found confidence..

4. Get physical. I’m a huge believer in change your body change your mind. Attempt to sit, walk, talk, and act like a confident person. Intentionally try to take on the physical characteristics of someone that’s brimming with self-confidence. Smile and stand up straight. Use good eye contact.

Before you realize it, this will become a habit. Your current physicality is merely a poor habit. Form a new, positive habit of using confident body language.

5. Stretch yourself. Come up with a list of activities that will stretch your confidence muscles. It can be little tasks that you find slightly uncomfortable. It could be standing in the front of the room in your kickboxing class; maybe it’s starting a conversation with a stranger. As these little challenge become more comfortable, you can concentrate on more difficult tasks.

Building self-confidence requires action. Take some time each day to work on your self-confidence. There are few things that will have a greater positive impact on your life than increasing the level of confidence you have in yourself.

Create an action plan and stick to it. Self-confidence can be very easy to build if you make the effort. A little work can result in huge rewards

Would you love a little help to get you going” Would you like to feel free and confident in your body” Will you give it 5 days”

The post 6 Ways to Build Your Self-Confidence appeared first on Kim Barnes Jefferson.

I see them getting overwhelmed by too many choices and not knowing which direction to turn or not having confidence in themselves about just going for it. Several years ago when I looking to make a big career shift it was recommended to me to read the book, Feel The Fear And Do It Anyway. That book has helped me so much. Anytime I feel the butterflies in my stomach when I’m trying something new, I take a deep breath and just go for it.

Self-confidence helps us believe that we can handle whatever task or challenge comes our way. Who couldn’t use a little more of that. With all that is going in life it’s so easy to get bogged down with reading and gathering information. Raise your hand if you’ve been guilty of this, too busy planning, and feeling the fear that it wouldn’t be perfect to take action. Yes, planning is important, but if you fail to implement your plan, you won’t see results, no matter how perfect the plan is.

Wanna boost your confidence” Give these 6 things a try.

1. Get specific. Let me ask you on a scale of 1-10, how confident are you that you can tie your shoes drive a car or brush your teeth’ You said 10 right”

• Now let’s take a look at some situations where you’d like to feel more self-confident. Let’s make a list. Some examples might include dating situations, public speaking, meeting new people, being more assertive at work, or getting and staying fit. .

2. Build YOUR self-confidence definition Find a time when you have at least 20 minutes and journal down about a half-page of notes regarding the specific situation where you wish you had more self-confidence. How would you act’ How would you look to others’ How would you feel’ Think about your body language, facial expressions, tone of voice, and breathing. I want you to feel this in your body. Lisa Nichols talks about how she use to visual sniffing Oprah Winfrey’s couch when she was writing her section of the book, The Secret. When did appear on the show she was frustrated because they weren’t sitting on her couch so she couldn’t smell the leather.

• Make sure you define and understand what self-confidence looks like to you. When you can describe what you confidence to FEEL like for you. Each person have a different definition.

3. Hindsight is 20/20. Close your eyes and imagine that you’ve already been through the situation your desire. Now visualize yourself being incredibly self-confident. Put in as much detail as possible. Really take the time to feel this!! I know it sounds a little hairy fairy, but when you get the feeling that you have achieved this it will shift your brain to help know what achievement feels like. Seriously, See yourself acting in accordance with the definition that you’ve listed in the previous step.

• Do this visualization at least once a day until it’s 100% believable to you. The best time to do this is, first thing in the morning or right before you go to bed. This is when you brain is more likely to receive it. Then when you face the situation that you want have more confidence in, give it a try. Ladies, it’s not about perfection. The focus should be on your personal growth testing yourself so that you can grow into this new found confidence..

4. Get physical. I’m a huge believer in change your body change your mind. Attempt to sit, walk, talk, and act like a confident person. Intentionally try to take on the physical characteristics of someone that’s brimming with self-confidence. Smile and stand up straight. Use good eye contact.

• Before you realize it, this will become a habit. Your current physicality is merely a poor habit. Form a new, positive habit of using confident body language.

5. Stretch yourself. Come up with a list of activities that will stretch your confidence muscles. It can be little tasks that you find slightly uncomfortable. It could be standing in the front of the room in your kickboxing class; maybe it’s starting a conversation with a stranger. As these little challenge become more comfortable, you can concentrate on more difficult tasks.

• Building self-confidence requires action. Take some time each day to work on your self-confidence. There are few things that will have a greater positive impact on your life than increasing the level of confidence you have in yourself.

Create an action plan and stick to it. Self-confidence can be very easy to build if you make the effort. A little work can result in huge rewards. Would you love a little help to get you going” Would you like to feel free and confident in your body” Will you give it 5 days”

The post 5 Ways to Build Your Self-Confidence appeared first on Kim Barnes Jefferson.