Acceptance

This is probably the biggest step and the most necessary one. Accept that life will always be changing. As they say change is the one true thing that you can always depend on. Think back to high college and/or college you and your friends were hanging out and in a blink you graduated went your separate ways. There are and will be plenty more examples throughout your life.

Don’t Get Too Comfortable

The biggest changes always seem to always happen when we are content or comfortable. While there may not be scientific evidence to back this up, you should always be ready for anything that comes your way. When you are comfortable in your situation is when you let your guard down which makes it more of a shock when something does change.

Talk About Your Feelings Towards Change

Are you someone who has a tendancy to let things build up inside. Do you not talk about your situations, or if you do, do you tend to vent and complain to the wrong person vs talking directly to the person you need to talk to. Present your concerns in a calm manner and try not to let your emotions cloud the conversation.

Try to Turn the Change in Your Favor

You’ve heard the  phrase, “turn lemons into lemonade”, insert eye roll right! It’s been SOOO overused. However, it’s hard to deny the meaning of it and the impact from that meaning. If you are dealing with change, in one form or another, what is the potention upside’ Is there a workaround’ Is this a sign that maybe you are doing too much and it will give you more time to spend with family’
In a nutshell look at change as an opportunity to look at the situation and see what angles you can use to make it work to your benefit.

Keep Changes You Can Control to a Minimum

I get it when decide you want to make a change in your life you want it to happen like right freaking now! So you starting trying to do ALL the things at once. How has that worked out for you’

Let me guess you did great at first and then you struggled. Don’t feel like it’s just you, for many trying to make too many changes at once, can be overwhelming.

You may need time to get comfortable with the changes that you may be making to your nutrition or yoru workouts so that they move come routine, second nature.

When you bombard yourself with a bunch of changes, if you are anything like me, you will rebel like a wild teenager, and you will be left yet again wondering, WTF is wrong with you and why can’t you sustain your healthy lifestyle’.

Here is where I challenge you to make mirco habits. They are small changes small actions that you do on a regular basis until they become a habit.

Are you ready to embrace a new you’ What’s one microhabit you are looking ot create’

Trust Your Instincts

You may be forced into situations or decisions that go against what you believe in. If you find yourself in such a situation, it’s best to go with your gut or trust your instincts. If the change doesn’t feel right and you have no power to counter it, try to remove yourself from the situation if you feel strongly about it.

Change Can Lead to Unforeseen Opportunities

This goes in line a bit with the lemonade from lemons, but when you start to focus on change being something that is good, opportunities will be more open to you. What you think about your bring about. When you are clear on what you want, good things and situations have a way of finding you. The beautiful about opening yoru mind is that, had you not made the change, these opportunities may not have presented themselves had the changes not occurred.

At the end of the day there will always be changes in life and at the pace of today’s world, changes will happen at a much faster pace than we would like. Here is where you start thinking change or remain the same. If you feel that change is happening at a slower pace than you want, here where I challenge you to say – what is meant for you will not pass you by. It may not come in the form you’d imagine but it will come.

The post Managing Change In 7 Steps appeared first on Kim Barnes Jefferson.

This your my mantra is I finish everything I start!

While this may sound like a huge challenge, by breaking it down into smaller steps the picture becomes much clearer. When it comes to setting goals many people often make lofty goals, those that are almost unattainable or out of reach. It’s no wonder that these ambitions and goals are given up almost as fast as they were set.
So how do you set easy to reach goals that will lead you on the path of your dreams’

One of the first things that you need to accomplish is to think about what your goals are. Now we don’t mean traveling the world living out of fancy hotels. We that an awesome goal, don’t get me wrong, but for this blog post I mean the goals that are going to help you lead the life you have always dreamed of. If your goal was to travel the world what would be the steps you need to take to accomplish this’

By breaking down a main goal into smaller segments you are working towards your end goal. Building on the travel goal, what would you need to make this come true’ Lots of money for one thing. How would you get this money’ This would become a smaller goal. Once you had the money how would you travel, where would you go and how long would you stay in each place. All of these steps are smaller goals that need to be determined.
Do you see how these smaller steps are building up to the main goal’ Perfect, this is exactly how you can make this year belong to you.
First define what your end goal is. Then plan out all of the steps you need to take to get there. This might include earning more money, saving money regularly, learning a new skill or it might involve losing weight and getting fit.

Regardless of your end goal, once you have planned out your steps you want to treat each one as a mini goal. Then take each mini goal and work on it until you have reached it. Then take the next one and build upon that. Repeat this process until you can see your end goal in sight.
Along the way you are going to come face to face with stumbling blocks and of course, life will get in the way. All of these things are perfectly normal. What matters is the manner in which you deal with these road blocks.  These will occur, so how will you jump over, around under or through!!

For people losing weight it can be difficult when you reach a plateau for weeks and weeks. It is easier to give up and revert back to your old habits. Those people that are really determined and motivated to reach their target goal will look for ways to deal with these plateaus. These people are fighters!
When working towards a goal you do not always have to work hard on it every day. Sometimes it is healthy to take a short break, just don’t let this become a vacation though!

You may find it easier to schedule certain days of the week to work on your goal so that you don’t…
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. Working on a new goal means finding ways to fit it into your life without placing something or someone else in jeopardy.
With this in mind you now have the tools and a plan of attack to make this year belong to you in any way you see fit.

If you goal is to lose weight, I’d love to help you. My Lean & Sexy program does just that. Click here to learn more.

The post Will This Year Belong to You appeared first on Kim Barnes Jefferson.

What is the one thing that keeps coming up that you say I wish or someday’

When are you going to take action’

When will you go for it’

For me this year has been about going for it. Not playing small. I’m kicking some tushy and taking names on some goals that have been hanging around far to long!!

Listen to my latest video blog where about about your burning desire.

Want to get started. Check out my 30 day fitness sprint challenge. Click here

The post Will You Go For It’ appeared first on Kim Barnes Jefferson.

Enter Mike D. This man CHANGED the trajectory of my life. We met with him every Saturday at 7am for 6 months. During that time I lost 25 pounds and my husband lost 40 pounds.  From the first meeting with Mike, Philip (my husband) and I were ALL IN! That day we went home and throw out all the crap and the “healthy” crap.

Boy, was it a wake up call to lose my cheese and crackers and my pasta. I thought I’d miss it but looking back I had to go cold turkey.

During this time the gym had a weight loss contest. It was based on body comp change and I won.  It was at this time Mike who was a former bodybuilder suggested I think about competing. At this time, I had NO CLUE about competing. I didn’t even know what it was all about. He told me go buy an Oxygen magazine and get back to him.  I flipped through and thought this is not for me. I’m was not a “girlie” girl.

17 weeks later

Before

Fast forward 2004, the Red Sox win their first world series. My motto became if the Red Sox can win a World Series anything is possible. I sought out a competition coach and I competed for 9 years.

During this time, what was a hobby turned into a full blown passion. I wanted to be the Mike D. for other people.

You can only imagine what it feels like when you are able to set a goal that you thought was impossible and achieve it.

I wanted to help others feel the same way that I did. Nothing gives me more satisfaction than seeing others achieve their goals.

I started part time in fitness in 2006 and made the transition to full time fitness in 2010.

I can’t imagine my life without fitness and I hope that I can inspire my clients that we Mike inspired me.

Do you have a fitness story’ I’d love to hear about your journey. Leave me a comment below.

The post We Have To Start Somewhere! appeared first on Kim Barnes Jefferson.

After watching this speech I’m left with this as a mantra — This to shall pass. I say it whenever I feel I’m facing a big challenge or I’m feeling overwhelmed. I take a deep breath and say This to shall pass. Can you adopt this as your mantra when you feel overwhelmed, what could you say when you are feeling overwhelmed or even a little discouraged.

I strongly believe with belief in yourself and the process, you can preserve.  One of the lines from Robin’s speech that I love is “let faith answer the door”.  Please don’t take this to be religious I think faith in oneself is just as important as faith in a higher power.

I’m also a big believer in theme songs. My theme changes every year and right now I have two that have helped me through some tough spots.

Everybody’s Got Their Something

Titanium

Today’s challenge

1. When things get tough where will you find your strength’ What will be your mantra’ Do you have someone you can reach out to that can give you a pep talk ‘
2. What will be your theme song”

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals
Day 18 — Successful Weight Loss
Day 19 — Know Before You Go

The post {Day 20} Courage, Strength and Grace appeared first on Kim Barnes Jefferson.

• Make the commitment — decide that this is what you want to do and do whatever it takes to make it happen. Everything comes to fruition when you commit.
• Be willing to be mentored — listen to the things they say and be willing to take action based on their advice. When seeking a mentor you want to find someone who can see in you what you can’t see in yourself.
• Surround yourself with greatness — be in the company of those who are doing what you want to be doing and just observe their actions, their habits and take notes on how you can apply to your life.

The 3 core principles will help you to break through those nagging fears that are preventing you from living your life and achieving all that you know you can accomplish.

I leave you with this Are you putting your health on your to do list’ If you aren’t I can help. Shoot me an email or give me a call and let’s see how we can make that happen.

The post Are You Willing’ 3 Committments That Will Help appeared first on Kim Barnes Jefferson.

For those of you don’t compete. You know what I’m talking about you know you watch what you are eating to get ready for a friend’s wedding or vacation and once that event happens you go back to your old ways and then wonder how you put the weight back on. With consistency, anything is possible. In real estate, it’s about location, location, location.  In fitness, it’s about consistency, consistency consistency.

I know first hand that consistency is tough.  In order to remain consistent, we need to change is our mindset.  Our healthy lifestyle is a CHOICE not a death sentence.  On my program, I encourage you to eat clean at least 80% of the time.  For the 20%, these are the meals that we should savor and enjoy.  It’s when we have those little nibbles, bites or I’ll do it just once’s that eventually catch up with us.  So.. how do you stay consistent’

1. Patience.  Know that consistency will pay off. Many of you want week-by-week changes, sadly our bodies don’t agree.  We need to trust the process and stay the course knowing that your best body is just waiting for it’s unveiling.
2. Taking Consistent Action.  I feel you; I can be one of the biggest procrastinators on the block.  The two things that make me take action with my fitness is making a plan and recipes.  Each week I sit down and schedule my workouts in my calendar.  I treat it like an appointment I can’t break.  Now if something does come up, I go back to my calendar and reschedule the workout, but trust me it must be HUGE for me to give up a workout.  As for my nutrition, I’m a big fan of recipes.  On Saturday mornings while I’m drinking my coffee I pour through the internet to find new clean recipes or recipes that I can make clean.  Trust me I’m no Rachael Ray, but I do what I can. Here is of my favorite sites. All Recipes
3. Setting A Goal. Each month I set a goal.  With each goal, I give myself a reward.  Have you heard of a little place name Lululemon’  That place is my personal fitness reward center.  When I have a goal, I’m like a machine especially with a reward like Lulu!  Here are some examples of goals I set for myself in the past  — By the end of a month I will mix up my cardio. I will get on a new piece of cardio each time I go to the gym.  I will try 3 new starches during this month.  I will limit myself to 2-cheat meals/week – no nibbling.  Make sense’

At the end of the day we all want results.  Want to know the secret to getting results’ Being consistent!  Feeling stuck or stalled” Reach out.  I am running  30 Day Slim Down Challenge to help  jumpstart us all toward summer.

The post The Power Of Consistency appeared first on Kim Barnes Jefferson.

1. GET A SUPPORT SYSTEM. Find someone or many someones who could help hold you accountable and I’m talking someone who isn’t afraid to call you on your stuff — I’d like you to insert your own expletive. You don’t have someone like that in your life — reach out to me — I don’t take excuses.
2. COMMIT TO VARIETY. I hear it all the time; I can eat the same thing over and over again. Whelp – no you can’t!! Your body gets use to everything. We need to keep your body guessing – that means food, cardio and lifting!!! Here are some quick tips:
   *Food – make 2 menus and rotate between them. Learn to introduce 1 new food item/month. Also, learn that nuts and nut butters are great, but not an every day source of good fat.
   *Cardio  — each time you go to the gym – try a different piece of cardio and try a different program for cardio – one day you do the fat burner, the next hill interval, the next manual and make up your own kick ass interval. Are you picking up what I’m putting down’
   * Lifting – each month vary yours workout to keep your body guessing some months its about endurance, some months its about strength – make your workout about muscle confusion that’s how you are going to stimulate change. Over training doesn’t make results come faster – it leads to injury and NO RESULTS!
3. BE OPEN TO THE PROCESS. This is a process; each of you is an individual.  Your body will do what it wants to do. If you are client of mine, I have years of experience and have seen hundreds of bodies. Just trust – I know you go to the gym, go on Facebook or other forums and hear that people are doing this that and everything else. I ask that if you are working with me you trust; I know what we I’m doing. I can help you reach your goal!
4. BE A PROBLEM SOLVER.  Obstacles are going to appear. I don’t want them to get you down. When obstacles appear – you are going to look at it and say to yourself – what can I do to – go over it, under it, around it, over it or punch a hole right though it. You can also reach out to your coach so we can brainstorm ideas.
5. WHAT’S YOUR INTENTION! Decide what is your bull’s-eye – what is your ultimate goal and set your mind on achieving it!  You need to from this point forward commit to be better than you were yesterday. Think of the book The Little Engine That Could. He keeps plugging along and eventually makes it up that hill. The worse thing you could do is – QUIT!  Remember the easy to do is the hardest to do!

I hope has helped you put your fitness commitments into prospective. I’m hear to help. If you need any assistance, just shoot me an email. If you think what I’m saying is completely crazy!!! Leave me a comment below.

The post 9 Ways To Change Your Fitness Habits — pt2. appeared first on Kim Barnes Jefferson.

define or hell just wasn’t a muffin top! Here a four ways to lose that muffin top.

1. Add protein to every meal. I always ask my clients to write their food journals and the one element that is missing from most meals is protein. This is help you repair your muscles after working out and helps you to feel full longer.
2. Log your meals. This helps you really visualize what your are putting in your mouth. I mean you log EVERYTHING the Peppermint Patty  you grabbed from the receptionist desk. Want me to review’ Just send 3 days and I’ll give you feedback.
3. Avoid artificial sweeteners.Because they are “artificial” it’s sometimes hard for our bodies to process them. When your body can’t process it causes inflammation. Unfortunately you typically can’t control where the inflammation occurs, most times it will occur in your tummy. So its best to avoid foods high in sodium, carbonated beverages, and gum.
4. Fill up on veggies.  Veggies are low in calories and high in fiber. This combination helps you feel full longer. Be careful with broccoli it does cause a little bloating.

Here is a bonus — interval training — instead of just hoping on a piece of equipment and doing the same pace, try mixing it up with intervals.  Try this one.  Go hard for 30 sec and then rest for 30 sec try this for 30 minutes. After you try it leave me a comment about how you did.

Image: Michelle Meiklejohn / FreeDigitalPhotos.net

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