Angela wanted to find a community of people who were passionate fitness and this search brought her to the world of fitness competitions! She could not find this community and support by just going to the gym, so she sought out a coach that could help her focus on what she needed to and be that accountable person to walk alongside her. Angela needed a coach that could help her with a plan and give her the tough love she needed! And for me, it was such an amazing experience seeing her transform into the kick-ass lady that she is today.

The most important thing for me when I started working with you or any trainer really is having something in front of me that I can just follow.The last thing Angela wanted to do was think about what she needed to do. The last thing she wanted to do was go into IG to find workouts and do random things without a plan. She wanted it to be done for her and given things to inspire her, because otherwise, like many of us, she won’t program herself to do certain things, but someone else would. Having a trainer helps with this and gives you the accountability to do them. The accountability part of having someone is huge. Whether you are online or in-person. Because guess what When we have that, we are more likely to show up and do the things that you typically wouldn’t want to do. The things that are hard.

A coach will help you to ensure you have time to move your body. It is one of the biggest things I hear the most.I don’t have time but we don’t have to be at the gym all the time. Getting there a few days a week is a win! Just getting up to move your body every day is a win Take those wins whenever you can get them. We know it’s not easy at first. It is not supposed to be easy, that is not how it works. Taking those little wins will get you through the struggles, it will get you through the self-doubts to keep pushing forward.

So put that workout on the calendar, establish boundaries and do what you can when you can!

We worked together for several years, what were the biggest results from working with me
At first, I went a little crazy! I think I was pretty on it and leaned out a lot by eating more vegetables and healthier foods coming out of college. Then we started adding stuff to my diet. One of the best results was leaning out to that point, then figuring out how to not have to think too much about your food anymore!

Showing up for myself and your tough love pushed me to continue on. I didn’t want a coach that will be like, it’s ok. I want them to understand but be tough on me. Be tough on me because they know I can do this, and they want to push me further.

Showing up for myself was a big factor as well. Working with you set the foundation and the base for what I am doing now. If I didn’t have that then… I don’t think I would be where I am now with my body and everything that I am doing and have accomplished.
Consistency and just showing up is so important. You can have bad days or bad weeks it’s going to happen. Understanding that you will have ebbs and flows is important to help get you through them. Just set yourself to do specific things every day to keep you going!

I used to beat myself up about things or not doing something specific. Perfectionism was at the forefront, but now I have learned to give myself grace and be gentler with myself. It is so much better for yourself, and you get more out of it. Because if you are harder on yourself, it leads to more stress, which leads to shitty progress!

A major place where I have grown with everything is definitely my mindset with things.
I am a lot calmer now with things and have tools I can take out of my toolbox to center myself and come back to myself and say it’s ok! Fitness competitions definitely gave this to me. There is such a negative stereotype over the fitness competitions, but it gave me so much confidence! I’ve found more confidence in my body because it was such a struggle to go up on stage with those heels and a bikini and feel good! And when I did become confident, I felt so good! I felt like I could be whatever I wanted to be on stage! I would strut my confidence and just feel good! And that helped my mindset tremendously!

How did it make you feel working with me’ Working with you really helped my confidence! And it made me feel like I FINALLY had support where I needed it. This was such a hard thing for me to find, after college, I could not find the support I needed and when I started working with you, you genuinely cared. There was no BS, and you would actually check in with me and see how I was doing each week.

Everything you helped me with, this foundation, this base, was not only with fitness and nutrition, but it also gave me just a great foundation for life. You need to have a strong foundation to do anything! And I do this same thing with my client snow! My first week is all about foundation and setting the stage, and I feel like I learned a lot of that from you and what you helped me with! Now it is my goal to give back to them the way I felt working with you as my coach. I want them to feel how support I felt and how you were truly there for me. Having someone believe in you when you don’t believe in yourself is so major and crucial when it comes to this journey you are on.

In the end When you are working with a coach, you still have to put the work in, you have to trust the process. It’s ultimately not about the end. It’s about the in-between. How do you handle the in-between How do you handle the journey to get to where you are going Do you like who you are becoming during this journey And getting to that point is what you have to trust in. You have to trust that the process Kim is following alongside you is going to get you to where you want to go. But you have to have patience and be willing to put in the work.

Why would someone want to work with me’
If you are trying to find someone who is going to make you own your shit and help you step into what you want to become, Kim would be the perfect coach for you! She will go through what you are at right now and determine where you want to go, giving you step-by-step accountability. But for real, if you want that extra tough love, you want Kim.

And just know that she will pour everything she has into you like she has done for so many other women! Yes, you have to do the work, and it may take a little for you to do it. But promise me she will be there the whole time guiding you and holding you accountable!

Alright magic makers! You heard it here with my girl Angela!! She was really so amazing to work with over the years and I am so grateful to be able to call her a friend. She is doing some really amazing things and you have to follow along on her journey! You can find her on Instagram @angela_gargano and she has given you full permission to reach out to her at any time!! She always tries to get back to everyone there. Then you can check her out at www.Pulluprevolution.com .The main focus is helping people revolutionize how they feel about their bodies by getting their pull up, which can seem like the impossible.’

LINKS

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

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

Angela Gargano

https://www.instagram.com/angela_gargano/

Pull up Revolution

https://www.pulluprevolution.com/

The post Client Testimonial: How To Trust Your Journey appeared first on Kim Barnes Jefferson.

When I first start working with my clients to come up with a vision. It my job as a coach to help you see the importance of creating that vision. Now, here’s where beliefs come in. I work with women over 40 and some of them say to me, Girl, I’ve been dieting since I’ve been 15. How do I finally, break free’ Vision is a challenge for them, because for as long as they’ve been dieting, they know where they want to be. I get the frustration. I’ve been in that place where you want what you want, and you want it right frickin’ now.  

Now is the time for you to stop for 10 hot minutes and draw up a blueprint of where you want to be. DREAM BIG! Do you remember when you were a kid you dreamed so easily and no one told you your dream was crazy or impossible. Somewhere along the way though we started to believe that not everything is possible, and we can’t do it all. I’m going to start chipping away at that belief.

Not sure how to create one, I’ve mapped out the blueprint right here.  Click here to grab your copy 

Why Is A Vision’

A vision is what helps you set your priorities. So many women jump around from goal to goal and never really settle on one thing. When you don’t settle on something you can’t see progress and when you don’t see progress you get frustrated and you stop, or you are off seeking something else.  

To avoid that frustration keep it simple, though not often easy question.

How do YOU define success’

What does an ideal day look like for you’

Can you sustain that and live a happy life without that roller coaster that many of us have gone through‘ 

This vision helps you really stay focused on what matters most to us. It helps you define your why. My vision is I believe every woman should feel comfortable in their body.  

The best part about having a vision is that once you have a plan in place, you start to create this movie in your mind, and your brain starts to think, “I’m that girl who just knows what to do.” It makes you ask yourself things like, “What is the one small step I could take right now and feel like I can do that for the next week, next 30 days'”  Think big then bring it back to at least one small step you can take. 

 From there you focus in on your motivation. Maybe your why is that you want to be able to go into your closet and wear whatever the hell you want to wear. Awesome! But is that enough to motivate you’ When it’s freezing cold or raining outside, is wearing what you want to wear going to get you out of bed and to the gym’ And I’m not going to want to get out of bed and go to the grocery store. Is that enough’  I’ve been very honest with anyone who asked, there are mornings when the alarm clock goes off at quarter five, and I was like, sweet Georgia Brown. Not today. Sometimes what motivates you is your overall goal. Other times, it’s being accountable to someone else, someone that you don’t want to disappoint, who will hold your feet to the fire, and won’t cave when you start to bat your eyes and throw a pity party.  

 So now, you know your why and what motivates you, but do you know what to do if you run into a challenge’ It’s inevitable that somewhere, sometime along your journey, life is going to happen. We all have challenges. I want you to think about what could come up — childcare, work, spouses, other family members, sickness, etc. What are the obstacles that can come up’ Then, start thinking of plan B’s. Put contingency plans in place so when something goes wrong, you don’t get stuck in it. You always have a direction that you can move next whether that’s putting one foot in front of the other or you need to pivot to make progress.  

Using the action guide and planning out a blueprint for your vision is a great first step to reaching your goals. To gain and keep momentum, take the time to define your why, find your motivation, and tune in to the Fit Girl Magic Podcast.  

Want to learn more — listen to the Fit Girl Magic podcast.

The post Creating A Wellness Vision That Gets Results appeared first on Kim Barnes Jefferson.

What Do You Learn From This Episode

1. Why most people give up on their goals.
2. How many people really stick with their goals.
3. Why you need to stop the perpetual reboot.
4. Why your health goals depend on your why.
5. How to get a quick, 30-day win.
6. The SMART way to set goals
7. The best timelines for setting goals.
8. Why you need to write down your goals with pen and paper.
9. How reverse engineer your goals
10. Why you need a personal contract.
11. How to kill the big swing in your health goals.

Links mentioned in this episode

Fab Fit Squad — http://kimbarnesjefferson.com

Social Media — Facebook — https://www.facebook.com/groups/fabfitlife/

Instagram — https://www.instagram.com/fabfitsquad/

Kim’s Email– squadleader[at]fabfitsquad[dot]com

Simon Sinek Start with Why — https://youtu.be/IPYeCltXpxw

 Watch replay  

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’

The post appeared first on Kim Barnes Jefferson.

What Do You Learn From This Episode

1. Why you need to stop pressing the reboot button and stop waiting on your goals.
2. Be honest about what you’re willing to do to accomplish your goals.
3. What is a 30-30 list.
4. Why you need to take care of your body like you perform maintenance on your car.
5. Why your health is the key to your goals.
6. How to use a countdown to motivate you.
7. What happens when you have a setback.
8. The type of person you need to lead you.
9. Why you need to dive in to uncharted territory and change your perspective.
10. Keep your eyes on your own paper.
11. How to stay motivated during a delay.
12. Why you need courage and surrender to make it on this journey.
13. How to get out of perfection and into action.

Watch replay here 

Links mentioned in this episode

Fab Fit Squad — http://kimbarnesjefferson.com

Social Media — Facebook — https://www.facebook.com/groups/fabfitlife/

Instagram — https://www.instagram.com/fabfitsquad/

Kim’s Email– squadleader[at]fabfitsquad[dot]com

My name is Kim Barnes Jefferson; I have a deep passion for guiding others towards fulfillment and success with an emphasis in fitness. I teach busy professional women to stop the extreme dieting/training merry-go-round and start giving themselves permission to live a healthy live without deprivation and guilt.

I can be found most days hanging out in my Facebook Group Women Who Thrive. It’s a place for women who are done whining and are ready to get shit done and stop struggling with where they “should” be or what the they “should” be doing to live a healthy lifestyle. This is a place where you will learn how to take consistent action while feeling confident in what to eat and when.

If you are looking to unleash your feel power and not be ruled by your food choices and want to love what you see in the mirror. You’ve found your tribe.

The post 10 Ways to Stop Quitting on Your Summer Goal appeared first on Kim Barnes Jefferson.

In other words, I want you to start creating these new habits by focusing on what’s important to you. Some would call this your WHY!! It’s much easier to work on courage and increase self-confidence working on stuff you enjoy. It’s time to give up “shouding” on yourself. Now is the time to start with what you’re passionate about. What lights you up, what makes you want to leap out of bed and make happen’

Let’s say that you would like to become a better cook, grow more of your own food, lose some weight, and get back into the gym. That’s a long list of positive changes and it will take some time and effort to build up your courage and confidence to make them all happen. So pack your patience and buckle up and enjoy the ride!

If you’ve listened to me for a while you know that I’m huge on focusing on one thing that you’re passionate about. Choose something that’s fun and important to you. You want to focus on sleeping. You know that when you get a good night sleep you feel unstoppable. Sleeping well keeps you from eating junk, living of caffeine and makes you feel amazing. Don’t overcomplicate. Just start there with one thing and let it build.

Building these new habits will require you to focus your time and effort. The beauty about focusing on one thing, you will quickly get a win. Nothing boosts your confidence like winning. Seeing the results of your efforts come true. You are not regularly sleeping 7-8 hours and night and feel like a new woman, a bad ass!

From there, you can branch out and take on other goals without the fear of losing, the fear of not being able to hit them.

Do you see how focusing on what’s important to you can help motivate you to get started’ While sleeping isn’t particularly difficult, it did take some effort to reprogram yourself to actually hit a bedtime and stick with it. You had to take action and that’s all I’m really asking you to do.

The one thing approach works with almost any goal. Maybe you want a better marriage, become a better parent, go back to school, or save up enough money to get out of debt. Whatever, the key is focusing on just ONE THING!!!!

Set yourself up for success!! Small wins help you to building courage and increasing your self-confidence.

My challenge to you for today is to think about what’s really important to you. Make sure you realize that there’s a big difference between something being urgent and something being important. We often focus on the things that have the tightest deadline, the stuff that needs to get done “right now”. While it may be important, it’s often not the ONE thing that’s will help us to achieve a goal that we are passionate about.

What’s your one thing” Leave me a comment below.

The post Focus On What’s Important To You appeared first on Kim Barnes Jefferson.

Approaching your goals the same way you always have, will continue to bring you the same results. It’s time to do something different.

What Do You Learn From This Episode

Watch the replay

1. How to set yourself up for an awesome 2018
2. The best way to eliminate frustration with goal setting
3. Determine who’s really driving your life
4. How to zero in on what you really want
5. Why being specific is critical to your success
6. Why you should choose less to focus on for greater success
7. How small goals can create big wins
8. How to gain control of your calendar for maximum impact
9. What you need to know about climbing Mount Everest to reach your goals
10. Why patience is non-negotiable
11. Focus on your goals by getting out of the comparison trap
12. Apps to use for meditation
13. Using the power of three
14. Why you must build accountability into your plan
15. Using rewards and punishments
16. A shortcut to reaching your goals
17. Why you need a Plan B
18. How to get off the struggle bus

Links mentioned in this episode

Fab Fit Squad — http://kimbarnesjefferson.com

Social Media — Facebook — https://www.facebook.com/groups/fabfitlife/

Instagram — https://www.instagram.com/fabfitsquad/

Kim’s Email — squadleader[at]fabfitsquad[dot]com

My name is Kim Barnes Jefferson; I have a deep passion for guiding others towards fulfillment and success with an emphasis in fitness. I teach busy professional women to stop the extreme dieting/training merry-go-round and start giving themselves permission to live a healthy live without deprivation and guilt.

I can be found most days hanging out in my Facebook Group Women Who Thrive. It’s a place for women who are done whining and are ready to get shit done and stop struggling with where they “should” be or what the they “should” be doing to live a healthy lifestyle. This is a place where you will learn how to take consistent action while feeling confident in what to eat and when.

If you are looking to unleash your feel power and not be ruled by your food choices and want to love what you see in the mirror. You’ve found your tribe.

Will you join us’

The post You Don’t Need To Be A Super Hero To Crush Your Goals appeared first on Kim Barnes Jefferson.

So how do I put head down and relax into the process of hitting my goal’ I plan ahead and break my task into manageable pieces. I know that procrastination only makes things more difficult for me, so I start on a project as early as I can in order to ease the pressure as the deadline approaches.

I let go of the idea that things will just come together and instead take the time to make solid plans. I decide early if I’m going to need more supplies, more research, or more help. This way I have the time to find just what I need in a relaxed and thoughtful manner.

I organize my steps, dividing the task into pieces that I know I can handle. I am far more productive when I choose to do a little bit every day, than if I save it all for a last minute crunch.

I know when to delegate and have people lined up who can help me if, despite my best efforts, I find myself in a bind near the end of a project. Because I have taken the time to help them when they were the ones in need, I know I will be able to count on them to help me.

I am proactive. By approaching each project with care and thoughtfulness, I am confident that I will be able to reach full completion without undue worry.

This is approach my seem rigid, it is, but there is also flexibility. I look at it like this, if I were going to be driving to California from Boston, I would use a map and plot my drive, but I would also know that stuff will happen along the route. It’s my PLAN that will help me to minimize those disruptions and stay the course.

Self-Reflection Questions:

1. Am I proactive or reactive when faced with a deadline’
2. Do I give myself time to deal with unexpected issues that might arise’
3. Have I fostered a team mentality by my own willingness to help others so I can get help when I need it’

The post Deadlines do not scare me. I let go of worry and concentrate on getting things done. 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.

You can adopt a combination of physical and mental fitness programs to silence fear and to empower you to take you to a new level. You can become fit, fast and fearless as you improve your body’s strength and fortify your mind against invasions of self doubt.

Don’t mistake strong people as those who never feel fear. They do. There’s just a difference in how they react to it. Instead of running, or burying their head in the sand as many of us do, they stand and fight – turning their fear into a powerful weapon against obstacles that stand in their way.

What happens when you feel fearful’ You have a physical reaction. Can you name it for yourself’ It might include a nauseous feeling in the pit of your stomach, a weakening of your arms and legs, and maybe even a bit of lightheadedness.

You can honor the reaction your body is giving you – it’s actually being kind trying to warn you that something you dislike is taking place. But then you have to thank it for showing up and advise your fears to sit back and watch you take control. A coach I’ve worked with in the past used to say “lean into your fear”.  It’s our fears that are indicators for something that we need to do. Now if you feel that someone is chasing you, don’t lean into that, but you know the type of fear that I’m talking about. It’s the fear of taking a big step in a direction that may get something that you really want. It could be running a marathon, doing a Spartan type race or going for a promotion at work or attempting start a new business or anything that you feel draw to do.

What are you scared of in life’ Is it all of the unknown circumstances – the “what ifs'” that haunt your world’ If this is a fear, then you can work on mindset exercises that help you quiet uncertainty and allow life to take its course because you know you can handle whatever may happen.

Is it something physical that frightens you’ Maybe you had a run-in with a mean dog, or you got out of an abusive relationship. You can empower yourself with self defense training like martial arts and strength building exercises that boost your confidence in being able to handle these situations.

Sometimes people aren’t really sure of what they’re afraid of – they just know they experience on-going anxiety (sometimes over things like crossing a bridge or being in a place around too many people).

If this describes you, then you can tap into some training that will give you back control over your life – so that you refuse to allow a situation to dictate to you how you will feel or react any longer.

The post Allow Training to Eliminate Your Fears appeared first on Kim Barnes Jefferson.

Your Goal Should Be Realistic
One of the most important factors to success is working towards a goal that is achievable. With regards to losing weight, you want to pick a goal that is realistic. Now working out what is realistic is the difficult part. A great way to look at this is to think about your goals in stages. Instead of thinking about losing 100 pounds, think about creating milestones. Break the task down into smaller figures so that you are not faced with such a daunting thing. Instead of 100 pounds, why not set a realistic goal of 20 pounds. You can also break down your goals into days such as what do you want to accomplish in the next 30, 60 and 90 days. Seeing small progress is what will keep you motivated. Motivation is what will keep you moving forward toward hitting and finally achieving your goals.

What is Realistic’
You know that in order to lose weight, you are going to have to change things in your life. You are going to have to look at either starting or potentially increasing the amount of exercise you do. You are going to have to look at the types of food you eat, the choices as well as the portion sizes. Yes, you can change but it is rare for people to make drastic changes overnight. Be patient with yourself and give yourself time. Instead of having an all or nothing mentality, think of two things you can change this week. 

If you have never exercised before, it is not really realistic to say that you are going to exercise 2 hours every morning. Instead set a realistic goal of perhaps going for a 20 minute walk 3 times a week. Think about the things that you know will take a little adjusting to but are not impossible. You are more likely to stick to your goal.

Your Time-scale Should Be Manageable
Once you have set a goal to aim for, you need to set a time-scale that will make it possible for you to reach your goal. It is no good saying that you want to lose 50 pounds in 2 weeks. I say good luck with that!  This is not a healthy time-scale, especially if you are aiming for long term results. Quick fix programs are a dime a dozen, but they don’t last. You’ll have great success in the beginning but then all that weight returns and sometimes even more. Sounds familiar’

If you have armed yourself with the right information, you will be able to work out healthy weight loss goals. For some of you it will be a bit of a surprise as to how long it may take. I say this not to discourage you to be sure you go into this entire process with an open mind. It is much better to make slow and steady progress than to do things too quickly and in an unhealthy or unnatural way.

Starting January 5th I will be starting a 6 month program that will teach you how to set realistic goals and become your own fat loss coach.

The post Set Your Goal & Time-scale For Your Weight Loss Success appeared first on Kim Barnes Jefferson.