How can I make getting healthy, getting fit, hell, life simpler for me clients! Have a listen

How do I help my clients to zone in on their goals and start their journey towards them without feeling overwhelmed or bombarded with everything they NEED TO DO RIGHT NOW.

How can I help them to not feel sooo completely overwhelmed that they just shut down before they have even begun’

So, if you have ever felt paralyzed, or not sure where to turn when it comes to getting healthy and fit, continue to read on, because I KNOW I have created a decision framework that will really help you map through any problem

Have you ever asked yourself What is that right choice’

orhow do you decide what the right choice is’

Well, I am glad you asked.. Because I came up with something called the REPS Formula and this helps you to GET YOUR REPS IN! But what does REPS stand for’ Realistic, Excitement, Preemptive Planning and Sustainability. ?Let’s just get right into it shall we!’

Realistic…

Listen, you have gotta to get real with yourself on this as to WHAT your goals are! You want to be SO CLEAR with your choices, that you are going to make them come true. Then you have to ask yourself, The goal that I set for myself, will it change my life, or will I hope that it changes my life’ When you decide that it’s realistic, you KNOW that it will change your life, and when you do this there will be that change!

Let’s say I want to get $1 Million, but I am not Bill Gates! I am a regular Joe Shmoe and how and I going to get $1 Million’ Are we going to make $1 Million in 90 days’ No probably not, it is just not realistic.? But if I scale that number back a bit, let’s say to $10,000, I have a better shot of hitting that and I am now on my way to $1 Million! This goes the same if you are wanting to lose 40 pounds in less than 4 months’ That can be physically impossible!

Be sure to set yourself goals in 90-day clips, as it will help to see your progress over 90 days instead of 900 days! In this 90-day window, what are your abilities’ Do you have to be superhuman to achieve this in the 90 days’ And does your schedule allow for you to achieve this in 90 days’ Then, ask yourself, is this goal going to happen based on my ability’ Or is it going to require luck and being bitten but a radioactive spider’ ”” (how to determine if it is realistic for me!!)

YOU CAN HAVE BIG GOALS.. I WANT you to have big goals. But I want you to take that big goal and bring it down to earth and do a piece of that goal. So that you stay motivated the whole entire time!

Excitement

Alright, so how excited are you about this goal’ Does this goal get your butt right out of bed in the morning, and do you want to just tell everyone who you come in contact with about this goal’! Are your friends, family and co workers telling you to shut the heck up about your goal””’ Whether you are setting a health goal, a fitness goal, or any type of goal, there HAS TO BE some sort of excitement! There just has to because that is what is going to keep you going! Not motivation because that only lasts so long.. You have to have excitement,
This is my goal, I am so pumped to get it, and I am off to do whatever it takes to hit this goal!

Make sure to ask yourself, do you really want to do it? Take running for example. If you like running, rock on with your bad self and go run! But if you hate it, DON’T DO IT! ”” It’s not going to get you to the goal you want! Especially if I’m not looking forward to it.

I only run when I am being chased, or I am trying to beat the meter maid! Those are the two times you’ll see me running, and you sure as hell won’t see me setting a goal to run more. NOPE!

If you find yourself constantly giving up, then it’s the means. You aren’t excited about the means to the end.. And you need the excitement.

Preemptive Planning

I am recovering winger. Winging it never got me anywhere but frustrated. Now, I AM THE QUEEN  So when setting a goal and going through REPS formula, you HAVE TO pre-think what your challenges may be for this goal. You cannot just wing it with challenges. And you will have pitfalls, that’s life.

You get tripped up and you can’t get to the grocery store on the day you wanted to go. How are you going to get around that if it happens’ What are you going to have as a backup plan so that you don’t get a quick fast food meal instead of healthy dinner’? What if you miss the gym one day because you slept in’
And how much time a month do you have to put to planning for this goal and a PLAN B if something were to trip you up’ (daily, weekly, monthly) THIS is where your habits are formed. Then once you have great habits, you will have amazing routines, you will have the consistency, and then you will have the results! Because at the end of the day, it’s not about the diet, it’s not about the workout, it’s not about the meal plan. It is about the habits you create. Those habits are what is going to build into a routine. And the routine is the whole shebang. Get healthy, get a new job, make more money, whatever it is, we need to start getting into the groove of creating these routines!!!!

Sustainability

One of the biggest pieces we tend to ALWAYS forget is the SUSTAINABILITY piece to it all! It is literally what drives us!

So you have to ask yourself… Can I create a routine out of it, and it will be my lasting habit to get me the consistency I have been longing for’? Is this an overall approach to what I am looking for’ Or is it a quick fix’ Are you going for the hit it and quit it kind of diet’ (And we all know that when people go on drastic diets and they try to eat ?normal, it’s a hot steamy pile of ””

So this goal, it HAS TO BE sustainable, it HAS TO BE realistic. Can you see yourself doing this for the next 30 days, for the next 90 days, for the next year or next 3-5 years! You have to be in it for the long haul and make it more of a lifestyle change so that it becomes such a part of your life it is like breathing or eating! And you have to value yourself as the person making these decisions. Do you value constantly or consistency’ I always try to get my clients to value consistency. Just making sure you show up for yourself and put in the work to really be involved with what you are doing. Consistency does not mean constantly!

REALISTIC, EXCITED PRE-EMITIVE PLANNING, SUSTAINABLE. This is literally the entire framework that I put most of my decisions through! AND IT WORKS!

Okay, so I am going to hit you with a little case study You want to lose 40 pounds in the next 4 months.

Is it realistic’ Ideally no it is not. Most people only lose about .5 to 2 pounds per week, and you may not lose weight every single week. So you would need to lose a minimum of 5 pounds per week to reach that 40-pound mark. Could you be happy if you lost 1-2 pounds per month’ Could you start to think, that is better than nothing!

Are you excited’ Do drastic calorie cuts, and ramped up exercise get you all revved up like 16 year girl being asked to the prom by her crush’ DOUBT IT! But it may for some people!

Do you have any preemptive planning’ Are you at a period in your life where you can devote, hook line and sinker, to this and only this’ No job, no kids, nothing is going to get in your way. No date nights, events to keep you from your mission of losing that 40 pounds.

Is this sustainable’ 4 months have come… Now, what is going to happen in month 5′ What is the plan, Susan’ What is the plan’ What part did you start and ask yourself huh, I am not sure… Break it down and get in touch with what you really want to do!

What are some of the goals you have for yourself’ And what does it look like running through this formula’ Are your goals realistic’ Are you excited about them’ Do you have one’ Do you have some type of preemptive plan, do you have a plan B’ Because we know life is busy and stuff is going to happen! And is it sustainable in your life’ You need to ask yourself these things!

Arthur Ashe said this quote and it is really the impetus for this REPS Formula. He said, Start where you are and do what you can with what you have.

Take that and use these tools! And let me know what you think! Hit me up on social Magic Makers and give me your input! Does this resonate with you’ Try REPS and tell me what it does for you!! And I cannot wait to hear all about it!

Links:

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

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

Website: https://www.fabfitsquad.com/

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

The post Why REPS Is The Only Skill You Really Need appeared first on Kim Barnes Jefferson.

Esther teaches her clients how to cultivate a warrior mindset when it comes to healing their relationship with food and unconditionally loving their bodies. Why you need to be careful of the diet advice you are listening to What really makes you sexy

How to use the Big 3 question

Why a severely restricted diet doesn’t work
Understand sustainable dieting
How to start a coaching relationship that works How to heal old traumas
How to take care of yourself to take care of those around you
Where are you finding happiness
The power of your mind
Why you sometime have to go with your gut rather than advice
Good health lets you be present for life
Speak until you are heard

Resources DUTCH test https://dutchtest.com/
Website: https://estherblum.com/
Instagram: https://www.instagram.com/gorgeousesther/
Facebook: https://www.facebook.com/LivingGorgeous/,
Eat Drink and Be Gorgeous https://amzn.to/2KwjQjD
Cave Women Don’t Get Fat https://amzn.to/2YNTCy9

The post Being a Healthy 40 Something Today with Esther Blum|1 appeared first on Kim Barnes Jefferson.

How can I make getting healthy, getting fit, hell, life simpler for me clients! Have a listen

How do I help my clients to zone in on their goals and start their journey towards them without feeling overwhelmed or bombarded with everything they NEED TO DO RIGHT NOW.

How can I help them to not feel sooo completely overwhelmed that they just shut down before they have even begun’

So, if you have ever felt paralyzed, or not sure where to turn when it comes to getting healthy and fit, continue to read on, because I KNOW I have created a decision framework that will really help you map through any problem

Have you ever asked yourself What is that right choice’

orhow do you decide what the right choice is’

Well, I am glad you asked.. Because I came up with something called the REPS Formula and this helps you to GET YOUR REPS IN! But what does REPS stand for’ Realistic, Excitement, Preemptive Planning and Sustainability. ?Let’s just get right into it shall we!’

Realistic…

Listen, you have gotta to get real with yourself on this as to WHAT your goals are! You want to be SO CLEAR with your choices, that you are going to make them come true. Then you have to ask yourself, The goal that I set for myself, will it change my life, or will I hope that it changes my life’ When you decide that it’s realistic, you KNOW that it will change your life, and when you do this there will be that change!

Let’s say I want to get $1 Million, but I am not Bill Gates! I am a regular Joe Shmoe and how and I going to get $1 Million’ Are we going to make $1 Million in 90 days’ No probably not, it is just not realistic.? But if I scale that number back a bit, let’s say to $10,000, I have a better shot of hitting that and I am now on my way to $1 Million! This goes the same if you are wanting to lose 40 pounds in less than 4 months’ That can be physically impossible!

Be sure to set yourself goals in 90-day clips, as it will help to see your progress over 90 days instead of 900 days! In this 90-day window, what are your abilities’ Do you have to be superhuman to achieve this in the 90 days’ And does your schedule allow for you to achieve this in 90 days’ Then, ask yourself, is this goal going to happen based on my ability’ Or is it going to require luck and being bitten but a radioactive spider’ ”” (how to determine if it is realistic for me!!)

YOU CAN HAVE BIG GOALS.. I WANT you to have big goals. But I want you to take that big goal and bring it down to earth and do a piece of that goal. So that you stay motivated the whole entire time!

Excitement

Alright, so how excited are you about this goal’ Does this goal get your butt right out of bed in the morning, and do you want to just tell everyone who you come in contact with about this goal’! Are your friends, family and co workers telling you to shut the heck up about your goal””’ Whether you are setting a health goal, a fitness goal, or any type of goal, there HAS TO BE some sort of excitement! There just has to because that is what is going to keep you going! Not motivation because that only lasts so long.. You have to have excitement,
This is my goal, I am so pumped to get it, and I am off to do whatever it takes to hit this goal!

Make sure to ask yourself, do you really want to do it? Take running for example. If you like running, rock on with your bad self and go run! But if you hate it, DON’T DO IT! ”” It’s not going to get you to the goal you want! Especially if I’m not looking forward to it.

I only run when I am being chased, or I am trying to beat the meter maid! Those are the two times you’ll see me running, and you sure as hell won’t see me setting a goal to run more. NOPE!

If you find yourself constantly giving up, then it’s the means. You aren’t excited about the means to the end.. And you need the excitement.

Preemptive Planning

I am recovering winger. Winging it never got me anywhere but frustrated. Now, I AM THE QUEEN  So when setting a goal and going through REPS formula, you HAVE TO pre-think what your challenges may be for this goal. You cannot just wing it with challenges. And you will have pitfalls, that’s life.

You get tripped up and you can’t get to the grocery store on the day you wanted to go. How are you going to get around that if it happens’ What are you going to have as a backup plan so that you don’t get a quick fast food meal instead of healthy dinner’? What if you miss the gym one day because you slept in’
And how much time a month do you have to put to planning for this goal and a PLAN B if something were to trip you up’ (daily, weekly, monthly) THIS is where your habits are formed. Then once you have great habits, you will have amazing routines, you will have the consistency, and then you will have the results! Because at the end of the day, it’s not about the diet, it’s not about the workout, it’s not about the meal plan. It is about the habits you create. Those habits are what is going to build into a routine. And the routine is the whole shebang. Get healthy, get a new job, make more money, whatever it is, we need to start getting into the groove of creating these routines!!!!

Sustainability

One of the biggest pieces we tend to ALWAYS forget is the SUSTAINABILITY piece to it all! It is literally what drives us!

So you have to ask yourself… Can I create a routine out of it, and it will be my lasting habit to get me the consistency I have been longing for’? Is this an overall approach to what I am looking for’ Or is it a quick fix’ Are you going for the hit it and quit it kind of diet’ (And we all know that when people go on drastic diets and they try to eat ?normal, it’s a hot steamy pile of ””

So this goal, it HAS TO BE sustainable, it HAS TO BE realistic. Can you see yourself doing this for the next 30 days, for the next 90 days, for the next year or next 3-5 years! You have to be in it for the long haul and make it more of a lifestyle change so that it becomes such a part of your life it is like breathing or eating! And you have to value yourself as the person making these decisions. Do you value constantly or consistency’ I always try to get my clients to value consistency. Just making sure you show up for yourself and put in the work to really be involved with what you are doing. Consistency does not mean constantly!

REALISTIC, EXCITED PRE-EMITIVE PLANNING, SUSTAINABLE. This is literally the entire framework that I put most of my decisions through! AND IT WORKS!

Okay, so I am going to hit you with a little case study You want to lose 40 pounds in the next 4 months.

Is it realistic’ Ideally no it is not. Most people only lose about .5 to 2 pounds per week, and you may not lose weight every single week. So you would need to lose a minimum of 5 pounds per week to reach that 40-pound mark. Could you be happy if you lost 1-2 pounds per month’ Could you start to think, that is better than nothing!

Are you excited’ Do drastic calorie cuts, and ramped up exercise get you all revved up like 16 year girl being asked to the prom by her crush’ DOUBT IT! But it may for some people!

Do you have any preemptive planning’ Are you at a period in your life where you can devote, hook line and sinker, to this and only this’ No job, no kids, nothing is going to get in your way. No date nights, events to keep you from your mission of losing that 40 pounds.

Is this sustainable’ 4 months have come… Now, what is going to happen in month 5′ What is the plan, Susan’ What is the plan’ What part did you start and ask yourself huh, I am not sure… Break it down and get in touch with what you really want to do!

What are some of the goals you have for yourself’ And what does it look like running through this formula’ Are your goals realistic’ Are you excited about them’ Do you have one’ Do you have some type of preemptive plan, do you have a plan B’ Because we know life is busy and stuff is going to happen! And is it sustainable in your life’ You need to ask yourself these things!

Arthur Ashe said this quote and it is really the impetus for this REPS Formula. He said, Start where you are and do what you can with what you have.

Take that and use these tools! And let me know what you think! Hit me up on social Magic Makers and give me your input! Does this resonate with you’ Try REPS and tell me what it does for you!! And I cannot wait to hear all about it!

Links:

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

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

Website: https://www.fabfitsquad.com/

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

The post Why REPS Is The Only Skill You Really Need appeared first on Kim Barnes Jefferson.

 I think it’s always amazing when I can talk to someone, like Lisa, about topics such as obsession because she has personally experienced these hurdles in her own life.  She is insanely knowledgeable from a clinical standpoint because of her education, but she has also lived and worked in the fitness industry for years, which gives her a leg up in understanding how the body works and how people can push their bodies and physics to these insane places!  She has also had to overcome her own battles with her body and food so those personal experiences bring knowledge and a whole sense of community full circle.  

 Lisa is a Licensed Marriage and Family Therapists (LMFT) and now, through her coaching and training, she specializes in helping others design a life that allows them more time doing what they love. She is also the host of the podcast, The Therapy Show with Lisa Mustard, and wife to Billy and mama to 2 girls!  She has loved everything about health, wellness and fitness for 20 years, but she still felt she needed to change things about her body. 

 While working in sports marketing she was surrounded by people who are obsessed with health, people who have to do this to be the best, because it was their job!  So while being surrounded by the best and having to work on their bodies the way they did,  this stuff began to rub off and she kept wondering “why can’t this be me’”  Lisa loved what people were able to do with their bodies and she wanted to be able to do that as well. How many of us can totally relate to this!’!’  

Lisa began obsessing over fitness and wanted to add more and more muscle. So she started eating for muscle, then wanted to see things change, so she cut calories and turned to cardio thinking this was going to get her the results she wanted.  She went down the path of cardio and dieting, cardio and dieting and like many of us who have experienced this, she wasn’t seeing any results and she couldn’t understand why!   

She didn’t really have an eating disorder, but she instead called it disordered eating. Lisa knew there wasn’t something right with her thought pattern about food and her body,  and this was affecting her everyday behavior.  She obsessed about everything she ate and it eventually got to the point that she wouldn’t even go out because she couldn’t control the food at these events that she would be at.  Lisa finally had a breakdown..   

Tired of doing the same thing over and over again and expecting the results and not getting them, so she turned to her husband Billy who had for years advised her that she had to stop doing so much cardio, begin heavy lifting and eat more carbohydrates.. Which come on ladies, we don’t want to hear that or do any of that! 

There are so many people out there who are stuck on this notion of, do more cardio and cut calories, limit carb intake and it is really not the right way!  Cardio makes us hungry, so the more cardio you do, the hungrier you are, and the more you want to eat!! So we don’t get the results we want because our body is not being fueled and worked out properly. So we HAVE TO CHANGE what we are doing when things like this are not working. 

When it comes to change in your life and wanting better for yourself, you’ve got to try different things, you cannot stay in that cycle of doing the same thing over and over again, and expecting different results.  That is where the change is going to happen, by trying different things to get you to your goal!  But remember, just because you try something different doesn’t mean it’s going to be the ticket for change. You may have to try a variety of things until you get to what works for you.  

When Lisa changed up her routine that she had become so used to, she told herself she would be in this new commitment for the long haul.  This wasn’t some 30-day fix or 60-day program. This was something that would create slow and gradual results from a workout that was sustainable, maintainable and a long term LIFESTYLE CHANGE. And I have talked about this time and time again, your MINDSET needs to be in the right place. You need to be in the right place, have your why and get to a point where you are at peace with your mindset as Lisa had become when she found what worked for her and gave her the results she wanted.  

If you noticed above, I also said that you have to know your WHY, why you want to change.  We know we want to change for ourselves and fulfill our needs, but we also may want to change for the people and loved ones around us.  For Lisa she wanted to raise daughters that were healthy, strong and confident, so she knew that she had to be a healthy, strong and confident mom. And that wasn’t going to happen with her daughters witnessing her struggle over this unhealthy relationship with food and fitness. So if this is resonating deep with you, and you have been in Lisa’s shoes, you have to want to make that change so that the ones you love most aren’t affected by the obsessions.  

Through Lisa’s personal experiences and struggles with food and body obsessions, she has gathered a ton of helpful knowledge that I urge you guys to try if you were Lisa was.  Here is a list of some of the tips, tricks and hacks Lisa has found useful: 

• Get out of the safety of what I used to be. 

• Look to the women who have what you want, or what you want to accomplish, or have been through what you are going through. See what is working for them! 

• HIRE a coach if you need to hire a coach!  It’s a beautiful gift and you will be grateful you did it.  You need someone to help you answer questions you don’t want to ask yourself.  

• Do not do your own program.  Because then you will just have you do the things that are easy for you! You need to be challenged. And that is where a fitness coach will come in handy who can help create a program for you. 

• If you want to do cardio, go for a walk. It’s relaxing, it’s cathartic, and it gives you “me time” to think or reflect on things.  

• Get in the right mindset! 

• Remain consistent! “What you do today will pay off in a couple of weeks.”  

• EMBRACE THE JOURNEY! There will be up’s and down’s, but that is the beauty of it!  

• Give yourself some sort of alone time to reflect within yourself. Write in a journal or read a book. 

Self-reflection will play a huge role in this because it will give you that time to you need to look at what you are doing, why you are doing and what you need to change to get you to a happier, healthier version of yourself.  So whether you are starting a new program, or working on one currently you’ve got to ask yourself these things to find out if you even are on the right path…..  Do you like the workouts that you’re doing or the food you are eating”  Can you see yourself doing this for the next 5 years’  If not, ask yourself what will make you happy’  Are you happy with what you are doing’ What does success mean for you”  Because “What you are doing should lead to your success.”!!! 

Now that Lisa has self-reflected and found what works for her and every aspect of her life, she looks back and doesn’t understand why she obsessed so much!! Now that she has found something that she truly loves and feels good doing, she never gets on a scale, she works out and eats right (and indulges when she wants to because she can!), she is happy, she doesn’t obsess about things, she doesn’t stand in front of a mirror anymore and pick herself apart, and MODERATION has become her Mantra! 

Here is a breakdown of what Lisa did moving from her old obsessions of cardio, calorie-cutting and limiting herself, to finding a workout that got her results and a diet that worked with her lifestyle… (lean out and loose the muffin top!) 

• Eased up on the cardio and started lifting heavy again (4 days a week) progressing my weights. 
• Played around with nutrition. 
• Intermittent fasting, in the beginning, this was helpful because it helped manage her calories. 
• Eating enough protein, vegetables and carbohydrates.
• Eventually, she stopped intermittent fasting and ate in the morning because she wanted more energy for her morning workout. So she kept the same amount of calories, she just shifted her eating schedule.  
• If you drink alcohol, you need to manage that and rein that in.  
• Don’t do more than 30 minutes of cardio 3-4 days a week. You don’t need to be doing anything crazy, moderate intensity on the elliptical is just fine. 
• Or go for a long 60-minute walk for once or twice a week. 
• If there is a day that you don’t feel like working out, then take the day off and if you give yourself that rest, you will come back the next day ready to go! 
• Figure out what it is you like to eat. 
• Lift heavy weights. (sooo important) 
• You won’t get the same results from boot camp classes, bare or pilates.  

“You CAN love your body but still want to change it.”  

What makes Lisa Mustard feel magical”…. When she is with her 2 daughters and she is just connecting with them. That mother-daughter time sharing with each other and talking is where it is at! Having those moments of understanding and validation and just the I love you is so amazing for her.  Momhood and family time with Billy and the girls just being together doing things, having fun or watching a movie is really, truly magical in itself.  

www.lisamustard.com

Social sites: 

Facebook: https://www.facebook.com/thetherapyshowwithlisamustard/ 

https://www.facebook.com/lisamustardchangeagent/ 

IG: @lisa.active.life and @thetherapyshowwithlisamustard 

LinkedIn: https://www.linkedin.com/in/lisamustard/ 

Pinterest: https://www.pinterest.com/lisamustard/ 

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 Break Up With Body and Food Obsession 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.

One of the worst things I hear people say is I’m going to start ______. Monday, next month, after vacation, September 1st. There’s any number of ways you can fill in that blank. But the first step to beating the end of year slump is to ditch the start date. JUST START!

It’s time to break free of the start date. You’re done with that BS!

When you do start, don’t start from a place of deprivation.  As soon as you say you can’t have something, Sweet Georgia Brown, that’s all you think about, and it could be good food or bad food.

Back in the day when I was competing, as I got closer to my show you had different food choices, and one of my choices was I couldn’t have apples. I was at Marshalls randomly shopping and this woman was eating an apple and I was like, “I just want that apple. The apple sounds so delicious, that apple looks so delicious. I just want that 🤬apple.”

And it’s a “good” food, think about when you tell yourself you can’t have a brownie or you tell yourself whatever you tell yourself you can’t have, everywhere you look everyone is eating a brownie or everyone is eating a candy bar, everyone is eating something you told yourself that you couldn’t have, and that absolutely sucks. Let’s just stop putting things on the “do not eat list” because it’s just setting yourself up for failure.

So many people tell me, “I don’t have willpower”, or they try to white-knuckle it. And this is what I know – when you try to white-knuckle it, if you say you wanted chocolate, you wake up and you’re, “God, I have a hankering for chocolate.” And you tell yourself, “No, I’m not going to have chocolate, I’m on this diet, I’m not going to have chocolate. Chocolate is BAD” Then you go all day with chocolate on the brain, and your willpower battery is just slowly ticking down, tick, tick, tick.

Think about your cell phone battery, all day long your cell phone battery just goes. You’re doing great, you’re doing great and then you look and you’re like, “How did I get to 20% of battery power'” That’s how your willpower goes, and when you hit that 20% you’re like, “Ugh, I’m going over there and I’m going headfirst into whatever chocolate you can find, because I absolutely need it.” And then you go there and then you feel guilty. Where if you gave in to say maybe one square of chocolate, it gave you the satisfaction that you needed, and you probably would have moved on with your day.

But over the course of the day you romanticized this chocolate and how amazing it was going to be, but then you’re like, “I can’t”, the guilt, the shame, the blame all came through, but if you just sit with it for five minutes like, “I need to scratch this itch”, and just scratch that itch without any guilt, without any shame.

That leads me into stress. One of the biggest triggers that I hear from a lot of my clients, I see it on the interwebs, stress. There are people who fall into two camps, there are the, “I’m so stressed out, give me all the food” or, “I’m so stressed out, I can’t even think about eating right now” but once that stressful situation is over, they’re starving and they’re like, “Feed me.”

I’ve done a whole episode on stress, listen to it right here https://link.chtbl.com/jb4vxP3Z On this episode we talked about better ways to manage your stress, and Nikki Stansbury was awesome about talking about her chaos model modality. You want you to listen it, it helps you to really own and recognize that stress can derail you. Stress is not only food-wise, but just your energy. When you are stressed out, the thought of working out might not even occur to you, when you’re stressed out your body just gets so inflamed that you look at yourself and you’re like, “I’m doing all the right things and I’m just not seeing any results.” It’s the stress.

And one of the biggest things about stress is that it can be a tough nut to crack, and I’m telling you this from a recovering stress ball. I lived with Tums and Advil and wine those were like the Holy Trinity for me, and I had a headache pretty much every day, my stomach was always topsy-turvy, and the wine just made the day go away, and eventually I had to deal with my stress.

These are the types of things we talk about in the Fit Girl Magic Society. I work with my clients, it’s like how do we decide if it’s something that I’m going to actually do versus something that I’m actually turning into a habit’ I want you to think it’s not this overnight thing.

Listen to Fit Girl Magic Podcast to learn more about beating the year end slump.

The post Easy Ways to CRUSH the Year End Slump appeared first on Kim Barnes Jefferson.

Let’s start at the very beginning. Why should we exercise’ Well, besides helping you lose weight, exercising is good for your overall health. Working out can yield big benefits like decreasing blood pressure, diabetes risks and helping you to stay mobile for the long term. For women in their 40s  exercise helps with hormonal balance and helps you relieve your stress.

There’s an old saying: ” exercise is king; nutrition is queen.” If you begin to exercise thinking this is the fastest way to lose weight is to exercise more and eat less, let me be the first to tell you that, you’re setting yourself up for failure. Denying yourself food and ramping up exercise is the quickest way to create cravings that will derail your plans. Instead, there are three things you need to focus on.

1. Protein – I’m not saying bacon and eggs for breakfast. I’m talking about a quality protein, like fish, lean chicken, lean cuts of beef, eggs. The beauty about protein, it’s very filling so you’re not going to feel like you’re eating like a bird, it’s very satiating. Make sure you get 30 grams of protein per meal.
2. Vitamin D – with all the sunscreen and bug spray we use these days, we’re blocking out the vitamin D from the sun. This also plays a part in our muscle loss. Ask your doctor to check your levels and see what, if anything, you need.
3. Omega-3 – This help with inflammation. Yes, you can just take a pill, but good fat oils are so much better! I want you to think any oil with the exception of sunflower, safflower, corn vegetable, soy. Any grocery store you go to there will be a whole selection, as long as you don’t pick any of those five oils, I just named you’re good, rock on with your bad self.

The best way to maintain your success is to combine exercise and nutrition.

Plus follow these steps:

Make a choice – What am I going to do and how many days a week can I honestly commit’

Start simple – A simple walk is a good place to start. Just get moving! 15 minutes of something

Make it a routine – Routine is a big part of the Fit Girl Magic Formula. It all starts with having great habits that builds into a routine that builds into consistency, and that’s what ultimately gives you the results.

Be courageous –  I get it, you might have tried in the past and you failed miserably. Or maybe you did too much too soon and you just kind of went balls to the wall and then you got injured and then you just stopped. Okay, you found something that didn’t work; now let’s try something else.

The tactical for beginners

Start working out anywhere from two to three times a week. Do a full body exercise and work your big muscle groups. That’s squatting, doing push-ups, doing some bent over rows. Throw in some biceps and triceps.

Now, I know some people out there have some type of constraints – hip/knee replacements, somewhere on their body is an arthritic joint, that’s fine. What I’m saying is you can work around those potential injuries/limitations. I don’t want you to be your injury/disease. I want you to be what you can be in spite of your injury/disease. I had a client who had two knee replacements at the same time. She did upper body exercises. She was still walking on crutches, walking with a walker, but she did upper body exercises.  When an injury or disease hit you are going to work with what you’ve got, and you’ll work around the injury or the limitation depending on whatever the heck it is.

My goal is to make the information that you get from me, that you get from the Fit Girl Magic podcast to be as simple, sustainable and easy to digest as possible, because guess what’ It doesn’t need to be complicated. When it’s too complicated you either 1. Don’t do it or 2. Go too hard to fast.

So where can you start today that you can maintain for a better future’

Links
Now You Can Discover Secret Ways To Stop Stressing That You Won’t Hear Anywhere Else 

The post Secrets To Beginning Exercise Quickly And Efficiently appeared first on Kim Barnes Jefferson.

1. Decide what it is that you want. Pick one thing because that way you stay focused. Pick that goal and I’m going to see it through to the end. Whether it’s “I want to run a marathon,” be it “I want to start a business,” be it “I want to find a relationship.” Whatever it is, this applies to all, but I’m going to focus in on fitness because that’s what I do. So for instance, if I told myself I was going to lose my muffin top, is that something I’m going to stick with’

2. Get clear. What is it that clearly defines what you want’ What do I have to do to get rid of that muffin top’ And trust me, it isn’t a thousand abs a day. This is like punching the address into GPS so that you know… you’re like, “We’re going to 123 Main Street. We’re going to Lose That Muffin Top Village; that’s where we’re going.”

3. Make a Connection. Once I have my GPS locked and loaded then I have to connect to that goal. I want you to think about what it is that you want, so if I want to lose that muffin top, I want to be so connected and say, “Why do I want this'” Because it’s your why. Your why is you own internal motivation. We can’t always look for external motivation because it’s short-lived. Unless you hire someone, who lives with you or you have an amazing live-in support system like a spouse, kid, whatever, you need that internal motivation to get you going. So, for trying to lose my muffin top I’d say, “I don’t want to lay down on my bed to stuff myself into it’ I want to be able to like look in the mirror and be like, ‘How you doing” to myself.” External accountability is awesome, but internal motivation is key and that is your why.

4. It takes Commitment. This is where you put your money where your mouth is. Here is where you write out your initial plan, and not this rigid structured plan but a plan with flexibility. Take some time to think about what are your non-negotiables. Everyone has those non-negotiables. Maybe for you it might be you need to have a glass of wine every night, but I’m going to tell you, keep those non-negotiables in and there might be some wiggle room if you’re not hitting your goals, but always decide that what are your non-negotiables.

To help you keep your commitment, find a support system. Do you need someone who is going to help you map this out’ Are you going to need someone who is going to help hold you accountable to what you’ve just written out as your non-negotiables’ And what does commitment look like for you’ Some people are commitment-phobe, some people are afraid of failure or success.

5. Have the courage to change. Here’s where a lot of people get stuck. You might have got clear, you might have made the decision, you might have found your why, and you might be like, “Yep, I’m ready.” And then you’re ready until stuff gets hard, and stuff is going to get hard, stuff is going to get unclear, stuff is going to get messy, because I know that for many people at this age we’ve been on umpteen diets, we’ve been there, done that, got the t-shirt and the shaker bottle for it.

6. Then create new habits. I’m big on habits because habits will keep you going. It’s stronger than just having a plan, it’s stronger than willpower, it’s stronger than discipline. When you create a habit, it’s going to last. One of the habits that I’ve created over the last year is I wanted to increase my water or make my water more consistent, and like I said, I have coffee, so I have my first cup of coffee and then I have a glass of water. And once I have that glass of water then I can have my second cup of coffee. I teach group fitness classes and so I fill up my water bottle during the group fitness class and then I make sure that I drink that whole bottle of water either by the time class is over or by the time I get home of teaching that class, so two triggers that force me to drink water.

7. Be consistent. In Pulp Fiction, Samuel Jackson and John Travolta are looking for this… I think it’s a either a box or briefcase, I can’t remember, but every time they come across it or someone comes across it, they open it up and there’s this giant glow. Well that glow is consistency, that’s what we’re always looking for because when we get to that point where we’re doing things on a consistent level, boom, bang, boom, results are not far behind.

The bulk of the framework is about staying in control rather than having a diet or the struggle to diet control you. And what I love about the framework is that it doesn’t cause me to suffer or struggle, because been there, done that and that just stinks, it stinks, and no one wants to do that.

I’d love your feedback. I want to hear what you think about the framework and if it’s something that can help center you when you feel like you’re spinning out of control. Let me know.

The post 7 Steps To Getting Healthy And Staying On Track appeared first on Kim Barnes Jefferson.

Through her work she helps them do just that. How to take back your power from food Why you need to slow down and look back, to move forward How to end both mindless and binge eating In this conversation with between Caroline and I, we talk about the power of the unconscious mind and how to create habits that have been stored there. The unconscious mind is where we perform tasks without really thinking and though that’s a good thing when it comes breathing and blood circulation, it can be detrimental when it comes to food consumption. This enlightening conversation will help you understand how to make conscious changes that last, make affirmations work for you, and change the way you relate to emotional events of the past. Caroline explains the role of hypnotherapy and why it works and a lot of other nuggets you don’t want to miss!

Links

Six-week program called End Emotional Eating; you get a special offer of 10% off the price. Just mention this Fit Girl Magic podcast.

Unleash the Power Within with Tony Robbins 

Socials

Facebook or https://www.facebook.com/carolinepower

Facebook group:
The Food Rebels Club, 

Instagram 

Today’s show is sponsored by Fit Girl Magic Society. It’s a place that helps you to understand and figure out what will work for YOUR health and fitness and most of all HOW to stick with it for the long term. Plus the tools to live a life of freedom without the struggle of wondering are you doing the right things

The post Food Has No Control Over You appeared first on Kim Barnes Jefferson.

3 takeaways from the conversation

• How to prepare for the change years before it happens.
• Why filling the void is harder than just finding a new hobby
• The importance of building relationships outside of your children (with your partner and your friends)

As your children are transitioning and you are becoming an empty nester, how do you make the transition into what’s next’ I sat down with Alice Agnello, a lifestyle and success coach for women in midlife trying to figure out their “What’s next'”, to talk about setting yourself up for success as your kids leave the nest.

For many women, the change from full-time, on-call mom to empty nester is a shocker though Alice explains that it doesn’t have to be that way. By taking the time to make adjustments in your relationship with your children while guiding them in building relationships with others, you can remove the shock and ease into this new phase of life. Alice also takes us through the process of reconnecting with ourselves, partners, and friends to ensure we have a solid system of support as we go from a family dynamic revolving around children back to personal relationships built on real connections.

Links 

Website

Podcast — the Kids Are Grown, NOW WHAT’ podcast!

Socials

Instagram @adoringlyalice

Facebook @adoringlyalice

The post What Every Momma Needs To Know About Being An Empty Nester appeared first on Kim Barnes Jefferson.