Winter used to mean one of two things for me:
Either I slowed way down and complained my way through New England weather…
Or I panicked my way into another “diet starts Monday” situation.

Neither one worked.

This winter is different. This winter is my Winter Arc.
Not a shrink season. Not a punishment season.
A build season.

And if you’ve spent years dieting, restarting, restricting, and wondering why your body feels stuck… this might be your season too.

The Truth About Dieting After Years of Restriction

Here’s the part nobody really prepares you for:
After years of dieting, your body doesn’t respond the way it used to. That first magical round of weight loss that worked so easily? That’s usually gone.

Because your body learns.

It learns to brace.
It learns to conserve.
It learns that every deficit might be another threat.

And I learned this the long way.

I spent a full year reversing my calories just to get my body back to a place where fat loss could even happen again. The scale went up before it went down. It tested my patience every single week. But when I finally moved into a fat loss phase, my body responded again.

Slowly. Strategically. Without panic.

And that’s when another truth hit me hard:

👉 You cannot diet your way into better body composition after years of dieting.
Dieting only makes you smaller. It does not make you more sculpted.

Muscle does that.

Why Muscle Is the Real Midlife Glow-Up

Muscle is gold in midlife.
Not for vanity. For life.

Muscle gives you:

• A stronger metabolism

• Better hormone support

• Better recovery

• Less joint pain

• More energy

• More confidence in how your body moves

Muscle is what lets you:

• Travel without worrying if you’ll keep up

• Get off the floor without needing a strategy

• Sit down and stand up without making noise

• Live without your body feeling like a daily negotiation

And the scale?
The scale only tells you gravity’s opinion.
It has zero clue how strong you are, how much muscle you’ve built, or how you actually feel in your body.

What a Winter Build Season Really Looks Like

A build season is not chaos.
It’s not “eat everything and hope for the best.”
And it’s definitely not “do more cardio just in case.”

A build season is intentional.

It looks like:

• Strength training with purpose

• Progressive overload

• Enough food to support real muscle growth

• High protein as a non-negotiable

• Daily movement for mental clarity

• Fewer reactive decisions and more planned ones

• Focusing on sleep and stress like they actually matter

And the biggest shift?
You stop judging progress only by the scale.

You track:

• Lifts

• Photos

• Measurements

• Energy

• Recovery

• How your clothes fit

• How your body feels at 4pm

Because muscle doesn’t show up as weight loss first. It shows up as strength.

The Season Most Women Skip (And Why It Matters)

Most women live in permanent restriction.
Shrink. Shrink. Shrink.
Then panic when nothing changes.

But your body needs seasons.

You can’t always withdraw from your metabolism and expect it to keep paying out. At some point, you have to make a deposit.

Winter works beautifully as a build season for many women because:

• Travel is often lower

• Social pressure is different

• The weather naturally encourages resting and lifting

• You’re not chasing swimsuit deadlines

• You can commit to consistency instead of urgency

And even if winter isn’t your personal build season, the lesson still stands:

👉 Living in a permanent diet season is what keeps you stuck.

The Questions That Tell You If It’s Time to Build

Ask yourself honestly:

• Have I been dieting longer than 8 weeks straight?

• When was the last time I intentionally added food?

• Am I actually getting stronger… or just busy in the gym?

• Am I reacting to deadlines or running a real plan?

• Do I want January to feel like misery… or momentum?

• Do I want to feel smaller… or stronger by spring?

These questions tell you far more than the scale ever will.

This Is My Winter Arc

This winter, I’m not shrinking.
I’m building.

I’m building:

• Strength

• Energy

• Capacity

• A body that responds instead of resists

• A version of me that doesn’t panic every January

No more punishment seasons.
No more desperation cycles.
No more living like my body is something to tame.

This is gray sweatpants season.
Heads down. Weights up.
No bikini deadlines. Just a real build.

Ready to Build Instead of Start Over?

If this hit you right in the “I’m tired of starting over” nerve, you’re not alone.

That’s exactly why I created Strong by Spring.
It’s a 12-week winter strength program designed for women who want to:

• Build muscle without chaos

• Get stronger without spiraling

• Stop chasing quick fixes

• And roll into spring with real momentum

It’s not about shrinking fast.
It’s about building something that lasts.

You’ll find the link in the show notes of this week’s Fit Girl Magic episode.

This winter, we’re not shrinking.
We’re building.

Past episodes
Maintenance Season  

Facebook group https://www.facebook.com/groups/fitgirlmagic
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Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

The post Why Dieting Isn’t Working Anymore and What Actually Will appeared first on Kim Barnes Jefferson.

Well this year you are going to have some help. Me!

Here are five tips to help you hit your healthly resolutions no matter what. Let me warn you , some of these tips are pretty intense and they are certainly not for the week hearted!

You ready to crush it in 2018

Tip 1 Make It Achievable

I know hello captain obvious. Here’s the thing most people don’t. No one climbs Everest in one day. In order to gauge whether or not your goals are actually achievable you are going to write down the steps that you will take to make them happen.

Let’s say you are looking to lose a little weight this winter. Do you say I want to lose 50 pounds and get my 25 year old back the body’ Obviously this is a goal that isn’t achievable for most people. Why’ Because it places an immense amount of immediate stress and targets a much more long-term goal.

Here’s where you get realistic with yourself and focuses on losing the first 10 pounds, is a great resolution, and is much more motivating and realistic. Sure set that long-term goal. Think of it as your final destination but along the way there will need to be check points along the way.

Right now think of your goal(s) and write down the steps that will get you to your goal and be honest with yourself when considering whether or not you are actually going to be able to achieve it.

Tip 2 See Where You Want To Go

Don’t move to this tip unless you’ve taken action on tip 1. Here is where you will remind yourself write down what your goal is and post it in at least five places around your home so that you see it and be reminded of it every day. This will help you to stay on track and not forget what you promised yourself you would achieve.

Every morning of every single day close your eyes and visualize success. You can do this in bed when you wake up or you can spend 5 minutes doing this once you have gotten out of bed, this can even be done in the shower. . Find a spot where you can be alone for 5 minutes and visualize yourself having already achieved your goal.

1. Feel the feelings of accomplishment and happiness at having achieved your goal.
2. Imagine how you will feel and think at that point in your life
3. Make the visualization extremely detailed, I want you to think you are making a movie in your head. What you will hear, what you will see and how you will feel, imagine how proud you can be letting everybody know that you achieved your goal and imagine how happy other people will be for you. This is an extremely powerful way of programming your brain for success. Your brain has no idea if your visualizations are real or imagined. Your brain will begin to believe that you have already achieved your goal and it will transform your body and thoughts!

Tip 3 The More The Merrier

Join forces with a friend or family member who wants to make either the same or a similar goal. Support and encouragement is powerful. It will give you more motivation to stick to your plans and achieve success.

Just make sure that the person you choose has a high level of motivation to achieve their goal too! They should also be able to hold your feet to the fire if you slack off, but also help to motivate you to keep going. Don’t have someone like that in your life’ I think I may know someone who can help support you =)

Tip 4 Be A Blabber Mouth

Tell everyone who will listen what your plan is. Doing this will mean that if you fail your resolution you are going to have to explain to everyone that you know, one by one, how you failed. Oye!! Sounds painful right! I want you to use this as motivation. Like you have no choice but to continue working towards your goal.

Tip 5 Put Some Money On It

Now you have a realistic target, you are going to find your loudest and most obnoxious friend, (come on we all have one) dig out your wallet, and put some money on it.

No one likes to lose money. Make sure that the amount of money you bet is going to cause you to want to avoid losing the bet. If $100 is not a lot of money to you then try $500 or even $1000.

The fact that you made this bet with your most obnoxious friend will make you want to achieve your goal even more, because no one wants to lose a bet that they will have to hear about over and over again till the day you die!

Bottom Line

These five simple but powerful tips will help you keep your New Years Resolutions or any goal that you ever want to hit. . Put all of them to work and you will guarantee that you have the highest possible amount of motivation for staying on track.

This time, keeping your New Year’s Resolution is going to be easy as pie, just keep telling yourself that and if you believe in yourself enough, you will guarantee that it will come true!

Need more support on setting your goals” Join my Goal Setting Workshop, How To Set Goals That Stick: 5 Proven Goal Setting Strategies To Get What You Want on Tuesday, January 16^th 8pm EST. During this workshop I will walk you through this progress so you can set so goals that you can crush.

The post 5 Tips To Actually Keep Those New Year’s Health Resolutions appeared first on Kim Barnes Jefferson.

Is It Realistic’

It may sound harsh to you but let’s face it, sometimes your ideas may be too far fetched, weird or unrealistic considering your current situation. I’m a fan of starting with smaller goals that will inspire and motivate you to think bigger. A journey starts with the first step. Learning a new skill could be your goal first before you actually get to your real goal. We all learned to crawl first before we learned to sprint.

What Are The Potential Problems That Might Prevent You From Achieving It’

I’m all about having a plan b. Shit will always happen so you might as plan on it. I say this not to discourage you but just to let you know it’s normal and should be expected. Life does have it bumps in the road. The best plan b’s help you to be ready for them by identifying them first. List all the things that might go wrong (cars break down, kids get sick, you get sick, deadlines, you get it).

Have You Established Milestones to Review’

We all want results. Here is where I challenge you to set milestones that you can review to see where you are. This way you can see how far you’ve come since the first day you. . I like using pictures and a good old fashion tape measure. This is also a good way to motivate you. Give yourself a tap on the back once in a while, who doesn’t need a confidence booster!

Do not let anything hold you back from the fulfilling the picture you are seeing for your future. Start small but dream big. Be ready for anything that will come along the way and lastly, reward yourself for all the actions that you are and will take.

This January I will be start a new program called Project You. I’m putting the finishing touches on it so please stay tuned!!

The post 3 Things To Consider Before Diving Into your Goals appeared first on Kim Barnes Jefferson.

On on one hand I think New Year’s resolutions are awesome because they give us something to strive towards, an ideal that we can be a better version of ourselves. Somehow when we achieve this resolution our slate will wiped clean. My challenge with New Year’s resolutions is they are made purely out of tradition rather than with intent to actually make a change.

Now I’m not being negative Nelly, so I want to make sure that you don’t let yourself fall victim to the “diet” pitfall when setting your New Year’s resolution!
When you decide to make a healthy lifestyle change you should be going into it with a lot of thought about what you want to change and how you’re going to do it. Just deciding at the spur of the moment that you’re going to be healthier as the clock counts down doesn’t really give you much of a chance to do the research and planning you need to make healthy, informed decisions. It’s good to make the choice to become healthier, but it should really be something that you think hard on rather than something that just happens to come to mind.
Here is where I advise my clients to set 2 week sprints. Take your overall healthy living goal and break it down into what will you accomplish in the next 2 weeks. This gives you short term targets to hit and when you hit them you’ll feel far more accomplished. When you feel accomplished guess what you’ll want to do more!!
Most people approach getting healthy as this all or nothing thing. They go ALL in and then get burnt out. They are trying to change way too much to fast. Some find that they are unable to sustain that change and they fall off the “wagon”. If you’re planning to “get healthy” or “lose weight” for the New Year, make sure that you’re planning on doing it in a stable way that you’re going to stick with until you reach your goals.
Don’t let yourself be tripped up before you even start with a temporary frame of mind that doesn’t have much thought or planning behind it.
I’d like to help you get a jumpstart on your holiday resolution. I’ve asked 12 fitness professionals to give their best tips on how they get through the holiday season stress and weight gain free. Each day you’ll get one simple fitness tip, recipe, or workout that can be done anywhere. Want in” Grab it right it right here.

The post Steal The Exact Process Fitness Professionals Use To Cruise Through The Holidays appeared first on Kim Barnes Jefferson.

Then you made the resolution that you are going to get back on the wagon. You’ll hit the gym, eat healthy and give up booze, sugar, what ever your vices are. You feeling me so far AND THEN here we are ½ way through January and you feel like you are spinning your wheels. You want you to button your pants, you want to take a pic and feel like you don’t need Photoshop or make sure you are on your best side.

I understand you. As I said earlier I had a tough holiday season like most of you and now it’s time to get my milkshake back in order. I’ve a very structured person and without structure I fall off the rails.  I’m ready to get my groove back. Who’s with me’

I have a proposition for you. Let’s get back on track together. Join me for my 30-day Girlfriend Project.

During the Girlfriend Project, you’ll improve your overall health, increase your energy levels and most importantly drop some pounds and inches.  Now I have your interest.

You will go through this program with me. With The Girlfriend Project, you’ll get a:

• 30 day meal plan – including options for folks who are always on the go
• 30 day supply of yummy meal replacement shakes*
• Training videos about nutrition
• Shopping list lists & recipes that you can personalize towards your tastes
• 4 week weight training program
• Weekly functional challenge workouts
• Incredible support from a private Facebook Group to connect with other participants for ideas and motivation

So.. who’s with me” The program starts Sunday, January 27th   We’ll have a kick off call at 8pm EST. You want in’ Shoot me an email and we’ll take it from there.

*Order the Total Health and Wellness Pak from Isagenix to enhance your results and give you a competitive advantage.

Rules ( I told you I like structure so there have to rules)

1. Girlfriend project begins Sunday, January 27th and ends February 23rd.
2. All “before” and “after” photos must show participant holding a newspaper or other publication that shows the current date. Photos submitted without proof of current date will not be considered valid entries.
3. All “before” and “after” photos must be taken in tightly fitting workout clothes or bathing suit.
4. “Before” photo must be received by [11:59] PM on Saturday, January 26th. Photos received after this time will not be accepted.
5. “After” photo must be received by [11:59] PM on Sunday, February 24th. Photos received after the deadline will not be accepted.

The post The Girl Friend Project appeared first on Kim Barnes Jefferson.

Discipline – “Today I will do what others won’t, so tomorrow I can accomplish what others can’t” – Jerry Rice. I just love this quote. Do you have your goals written down’ Are they in a place where you can see them and get you fired up to take action’

Inspiration – This is what keeps you going. What inspires you to dream. I create a vision board every year and place it at my desk so that I can see if over and over again.

Sacrifice – What are you willing to let go of to make your dreams come true’

Coach – Do you have someone to help you’ Someone who can give you advice and guidance when you are feeling stuck’ Someone to share your highs and your lows.

Intuition – Get out of your head and do what you need to move toward your goals.

Plan – Remember the old proverb — falling to plan is planning to fail. You want to be successful with anything you need to plan. Set up your action plan and move forward.

Laser focus – Do you believe you can’ Do you have the strength to stand up to the naysayers and all the negative Nelly’s

No Excuses – Are you will to put your excuses aside and make this happen’ One of the best books I’ve read about this is Wayne Dyer’s book  Excuses Be Gone.

Energy – Do you have to energy to stay the course. Do you have the energy to say no to treats, the energy to get up consistently in the early AM to get your workouts in’

If you are ready to be DISCIPLINED in 2013, join me and my fitness mentor, a special guest on Dr. Oz and Oxygen cover model will coach you during your first 30 days to help you achieve your 2013 fitness goals. Click here to learn more.

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I’m tried of being fat, having no energy or tried of looking the way I look. If any of these will be your resolution this year. I have a solution for you.  During the month of January I will be hosting a Resolution Jump Start group with a number of my mentors, Cathy Savage, well known fitness and figure coach, Lori Harder Oxygen magazine cover model, and my business mentor, Holly DeMott. These three women who I have changed my life and I know we can do the same for you.

The Jump Start Your Resolution includes a private Facebook page, weekly conference calls with top fitness industry experts and weekly emails from me to help keep you motivated. If this sounds like something you’d like to be a part of watch this video.

Are you ready to meet your resolution this year”’

The post I’m Ready To Make A Change!!! appeared first on Kim Barnes Jefferson.

Cook quinoa according to directions.
While quinoa is still hot, stir in edamame and roasted red peppers.
Put cover back on pot and allow to sit.
Meanwhile, whisk together the lime juice, cumin, and garlic.
Keep whisking and slowly drizzle in the olive oil, whisking until slightly thickened and smooth.
Dump quinoa mixture into bowl and drizzle dressing over, tossing to combine.
Toss in the cilantro.
Lay out the Romaine lettuce leaves on a work surface.
Spoon quinoa mixture into center of each leaf until mixture is used up evenly distributed between leaves.
Gently roll up the lettuce leaves over the mixture, lengthwise, as tightly as you can without breaking the leaves.
If you need to transport, you can lay in shallow pan and cover to transport or you can make them there.

The post Quinoa Stuffed Lettuce Wraps appeared first on Kim Barnes Jefferson.

I like my soup a little spicy — so I add 1/4-1/2 teaspoon crushed red pepper
You can also serve with some hot sauce so that each person can flavor based on their personal spiciness level. My favorite hot sauce is Franks.

Put a Dutch oven over medium heat on stovetop.
Pour in oil, add onion, celery, and carrot; cook stirring for 4 minutes or until softened.
Add garlic and cook 1 more minute.
Add broth and bring soup just up to a slow boil.
Turn heat down to low heat, add ham and seasonings, and simmer for 15 minutes.
Add black beans, stir to combine, and simmer on very low heat for 10 minutes.
To thicken soup, scoop out about 3 to 4 cups of soup (mostly black beans) and put in food processor or blender.  Blend until smooth making a puree. Add puree back to soup pot, stir to combine and serve.

The post Black Bean Soup appeared first on Kim Barnes Jefferson.

1 pound carrots
1 pound parsnips
1 small onion
1 cup vegetable broth
1 Tbsp olive oil
2 Tbsp coconut oil
2 Tbsp maple syrup
1/8 tsp ground nutmeg

Put olive oil and onions in the pan and saute until brown about 3-5minutes. Peel and cut the carrots, and parsnips into 1/2  inch pieces; peel and cut the onion into 1 inch pieces.
Put the carrots, parsnips, onion, and vegetable broth in a large saucepan; bring to a boil over medium-high heat; reduce heat immediately and cover; simmer slowly for 20 to 25 minutes or until the veggies are tender.

Drain the vegetables through a colander over a bowl, reserving broth.

Put vegetables, coconut oil, nutmeg, and 1/4 cup of the reserved broth in your food processor or blender ( I use the Vitamix) and ‘puree’ until smooth and whipped.  Add more reserved broth if you want to make the puree thinner.

Serve immediately in small bowls as a side dish loaded with nutrition. The flavors will develop more if you refrigerate overnight, then just reheat slowly in a saucepan before serving.

This also may be turned into soup by just adding more reserved broth to the food processor. You can add some protein to it but add in some smooth tofu.

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